Aysha Monticone | Contributors - Nourish plant-based living

28th September 2022

Words by Aysha Monticone

Category: Food stories | How to

Bring the art of traditional food preparation to your kitchen with this simple and enjoyable process. You’ll create healthy, nutritious foods that bring a myriad of health benefits.

We all know the amazing benefits of including fermented foods into our daily diet; however, what we often don’t realise is how easy and inexpensive it is to make them ourselves.

Fermented foods such as sauerkraut and kimchi have become a staple in my home; we include it on the side of most meals as it’s so delicious and healthy. Originally, I was buying premade kraut but this became quite expensive, so I started to look into making it myself. I soon realised that there were so many benefits to making my own sauerkraut and kimchi.

Sauerkraut, for example, basically consists of cabbage, salt and a few fresh herbs and spices. So, the ingredients are easy to find and inexpensive. What I love most about homemade sauerkraut is that you can source your own locally grown organic vegetables, ensuring your kraut is made from the highest quality ingredients. Unfortunately, some store-brought brands of sauerkraut contain preservatives as well as sugar. They can also be pasteurised which essentially kills the good healthy bacteria that you’re looking to get out of fermented foods.

Fermentation pot on stone slab, with sauerkraut ingredients

Fermentation pot with sauerkraut ingredients: Kinfolk & Co

I began my fermentation journey using a glass jar, but I quickly switched to a fermentation pot as I found the results to be far more consistent and the process easier. Fermentation pots have been used for centuries in various cultures due to their simple yet effective design. They are ceramic vessels that have a water seal at the top, which creates an anaerobic environment perfect for good bacteria to grow. Weights are also used in these pots to keep the cabbage submerged while it ferments. They ensure nothing can enter the vessel while the food is fermenting due to the water moat while also creating the perfect temperature and dark environment for the process.

To make sauerkraut in a fermentation pot all you need is cabbage, salt and whatever herbs or spices you like. A couple of my favourite combinations are: fresh dill and lemon, garlic and cumin seed, and juniper berry and bay leaf. The key to making amazing kraut is to massage the cabbage with salt really well. I use a wooden tamper and a large bowl for this purpose. Use the tamper and your hands to massage the salt and the cabbage until all the juice of the cabbage is released. This juice is then used to cover the cabbage to ensure no mould or nasties grow while it ferments.

Sauerkraut image - in bowl on table with cabbage, carrots and beetroot. Recipe by Aysha Monticone. Photography by Samantha Woods

Red cabbage in mixing bowl: Samantha Woods

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If you’re ready to discover the joys of fermenting at home, Aysha’s beginners’ sauerkraut recipe is a great place to start. She steps through the process using simple traditional ingredients, with instructions both with and without a fermentation pot. Although there are several stages, and a bit of patience required, the active time is minimal and the rewards are worth the wait!

Lead image: Molishka on Shutterstock

Ingredients

Makes 1.5 litres

2 medium-sized organic cabbages

2 tbsp himalayan pink salt

1 tsp additional flavours, such as:

Fresh dill and lemon

Garlic and cumin seed

Juniper berry and bay leaf

Method

This recipe makes 1.5 litres of sauerkraut using a 2 litre fermentation pot. See tip if you don’t have a fermentation pot yet.

Make sure all equipment is sterilised using boiling water then allow to drip dry. Remove any soft or dirty outer leaves and the core of the cabbage. Finely shred the cabbage.

Mix the cabbage with the sea salt by hand in a large mixing bowl. Take your time massaging the cabbage to allow the cabbage to soften and become juicy. A tamper can be used here to bruise the cabbage and further release the juices. This can take up to 10 minutes.

Add in any additional flavours now, such as fresh dill and lemon.

Pack the cabbage tightly into the crock pot and press the cabbage firmly down into the vessel using a wooden tamper. Pour all the juices over the top of the cabbage. When complete, place the weights on the top, making sure the cabbage is completely covered with the juices. If there is not enough brine to cover the cabbage you can make some extra by dissolving 1 tbsp of salt in 500ml of boiling water. Allow the water to cool to room temperature before adding just enough to cover the cabbage.

Cover the cabbage with the lid and pour water around the moat edge to create a water seal, which will allow the gas to escape, but nothing to enter. Ensure the water level is above the holes in the lid at all times. Water will evaporate so continue to top up with water over the waiting period.

After 1 week taste the sauerkraut using a sterile fork then replace the lid immediately. You will know your sauerkraut is ready when it has a sour tangy flavour. You can continue to ferment the sauerkraut for up to a month or until it appeals to your taste.

When ready transfer the sauerkraut to glass jars and place in the fridge. It will keep in the fridge for 2-3 months or longer and will slowly continue to ferment and deepen in flavour.

TIP: You can also use a wide mouth glass jar to make this recipe. Follow the same process, making sure you leave at least 1 inch of space at the top of the jar for weights. A small glass jar, marbles, or a shot glass are all good food-safe options for this. Cut a circle of cabbage leaf to place over the top of the shredded cabbage in the jar, then use a weight to keep it submerged in the brine. Lightly screw the lid onto the jar ensuring it isn’t too tight so the natural fermentation gases have a way to escape. Once complete, remove the weights and the top cabbage leaf. The jar can now be placed in the fridge.

Image credit: Samantha Woods