LACTO-FERMENTED SAUERKRAUT
We all know that eating probiotic rich foods is beneficial for gut health. When it comes to probiotic foods, though, most people just think of yogurt, but there are so many options for foods in this category. Different cultures around the world have their own traditional fermented (probiotic) foods—the list is long! Research on the benefits of consuming fermented foods regularly is vast.
One of the latest studies published in 2021 by Stanford scientists (PMID: 34256014) compared a diet high in fermented foods to one high in fiber and their effects on the gut microbiome and inflammation markers. The high-fermented-food diet steadily increased microbiota diversity and decreased inflammatory markers compared to the high fiber diet alone, which didn't increase microbiome diversity or decrease inflammation (it didn’t have negative effects on the microbiome or inflammation either).
These results were from including 6 servings of fermented foods daily, so it's unclear if consuming less or more changes anything. However, it's clear that regular consumption of fermented foods is a good habit to cultivate, especially when trying to heal our gut and when we have dis-regulated immune systems. I personally love the tangy taste of fermented foods and find it quite easy to eat them. I'm also used to them and tolerate them well, which is something to consider if you're just starting. When incorporating more fermented foods to your diet, it’s best to start with small amounts and work your way up gradually. Special considerations should be made for people with high blood pressure and histamine intolerances.
There are many options for fermented foods, some of the most common are:
Kefir, yogurt, kombucha, buttermilk, kvass (3/4 cup = 1 serving)
Fermented vegetables like sauerkraut and kimchi, or fermented vegetable brine (1/4 cup = 1 serving).
The great news is that these are easy to make. I make a batch of sauerkraut once a month. Sauerkraut is a good one to start with if you’re new to making your own fermented foods. Below is my favorite way of making it. Equipment wise, you’ll need a large bowl, a kitchen scale (preferably, but you can make without), a large glass jar with a wide mouth and a lid, a smaller jar that can fit in the large one and a lid, a knife or mandolin, and patience. Alternatively, you can buy a fermentation crock (there are many beautiful ones albeit pricey), and fermentation stones to keep the sauerkraut submerged in its own liquid—for this recipe, I use a smaller jar filled with water to serve this purpose.
1 cabbage (you could also add other vegetables like carrots, turnips, radishes)
Sea salt
Optional:
3 jalapeño peppers or any other chiles you’d like (if using dried chiles, soak them in hot water for a few minutes first to soften)
1 tbsp cumin seeds
1/2-1 tbsp ground turmeric
Finely chop the cabbage and thinly slice the other vegetables and peppers, if using— I like to use a mandolin but a knife works too. Weigh cabbage and peppers. Next you’ll add the salt: calculate 3% of the total weight of the cabbage and peppers (total weight X .03), and use the scale to measure that amount of salt. Add to the cabbage bowl with the rest of the ingredients, if using. Use your hands to massage the salt into the cabbage and spices, or two wooden spoons to combine all the ingredients—I think using your hands works best, but if using the spices you may want to use gloves because the turmeric stains and the chiles might burn your hands. I’m a masochist so I use my bare hands.
The cabbage will begin to release moisture and decrease in volume. Transfer it to the large jar in parts, pressing it down each time you add it. Fill the smaller jar with water and cover it with a lid. Place it in the cabbage jar and press it down firmly so that the cabbage is completely submerged in its liquid. Cover with a tea towel/kitchen towel and leave it on your kitchen counter for about a week. Check it often to make sure that it stays completely submerged in its liquid. After a couple of days you will see it come alive, bubbling away! It’s always exciting to watch…
After about a week or so—if you like it very tangy you can leave it out for longer or alternatively, you can fermented for less than a week but make sure it’s bubbling before you store it—remove the small jar, cover the kraut with a lid and keep it in your fridge.