This sauerkraut salad improves gut health by adding more probiotics to your diet. We’ll also show you how to make your own sauerkraut for a complete DIY recipe.
Like other fermented vegetables, sauerkraut is a great way of incorporating more probiotics into your diet, which positively influence your gut flora. However, probiotics aren’t the only benefit of this fermented cabbage. It’s also rich in fiber, vitamins, and minerals that are important for optimal body function as they help boost the immune system.
It’s a good idea to make your own sauerkraut in order to gain the maximum benefits, as store-bought versions are often pasteurized, contain preservatives, and may contain added sugars. We’ll explain how to make sauerkraut below, so you can use it in our delicious sauerkraut salad recipe.
How to Make Sauerkraut
If you want to make your own sauerkraut, you’ll need to be patient. Depending on the quantity you’re making, the fermentation process can take up to 1 month.
- Sterilized jar(s) — preferably a wide-mouth mason jar
- Cutting board
- Cheesecloth or cheesecloth alternative
- Large bowl
- Fermentation weights (available from SOLIGT Store on Amazon**). You can also fill any small leftover jar with water and use this as a weight, as long as it can fit comfortably inside your mason jar with your sauerkraut mix.
- 1 head of green cabbage (3 lbs.)
- 1½ tbsp. kosher salt
- Peel the the limp and wilted outer layer from the cabbage and give it a good wash — you’ll need it later.
- Using a clean knife, cut the cabbage into quarters and remove the core.
- Cut each quarter in half down its length, and slice thinly to create cabbage ribbons.
- Add the cabbage ribbons to a large bowl, and sprinkle salt overtop.
- Massage the cabbage and salt together with your hands, gently squeezing throughout the process. Continue for 5-10 minutes, or until the cabbage is limp and watery.
- Using your hands, pack the cabbage into sterilized jars, pressing down to ensure a tight fit.
- Once the cabbage is packed into the jars, place the outer cabbage leaf from step one on top of the sliced cabbage, then add your fermentation weight.
- Cover the jars with cheesecloth and secure with a rubber band.
- During the next 24 hours, you will need to press the cabbage down every once in a while. As it ferments, it will become more limp, and the liquid will rise to cover the cabbage completely.
- After the first 24 hours, set your jars aside in a cool place out of direct sunlight, and allow to ferment for 3-10 days. Check it daily, and start tasting after day 3 — you can choose when you think it’s finished based on your personal tastes.
- Once it’s to your liking, remove the cheesecloth and screw on a lid for storing.
Tip: You can try using this method for different types of cabbage.
Sauerkraut Salad Recipe
Sauerkraut is tasty on its own, but the flavors can be enhanced by adding a few simple ingredients and turning it into a sauerkraut salad.
Sauerkraut Salad Ingredients:
- 2 cups sauerkraut
- 1 apple
- ⅓ cup walnuts, roughly chopped
Sauerkraut Salad Dressing:
- 2 tbsp. apple juice
- 1 tbsp. lemon juice
- 1 tsp. pumpkin seed oil
- Drain sauerkraut through a sieve to remove excess liquid.
- Core the apple, and cut into thin slices.
- Add walnuts, apple, and sauerkraut to a bowl, and mix to combine.
- Add apple juice, lemon juice, and pumpkin seed oil to a small bowl, and whisk to combine.
- Pour the dressing over the sauerkraut salad, toss, and serve.
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