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dweber posted this February 4th, 2014
We love great food. And if it happens to be really great for you, even better. Some of us like to can stuff. In fact, if it involves a mens stone island shoes mason jar, we’re usually in. Our creative director makes killer grapefruit marmalade from the trees in her yard; our creative producer makes the tastiest pickles you ever had, and our fit designer’s grandmother is from Arkansas and taught her how to can anything and everything. While building a cabin with her fingernails. Naked.
Yet fermentation… this was unknown territory to us until very recently when local fermentation expert, Katie Falbo of Cultivate Events, came to Toad HQ to show us how to make our own probiotic-rich superfoods.
Fermented foods contain a proliferation of good bacteria, which aids digestion, bolsters the immune system and gives them a crazy long shelf-life. Basically, when you make fermented foods such as sauerkraut, kimchee, and kombucha, you’re getting the benefits of canning (because you may ferment foods that grow in the summer and they’ll last well into the winter), but but they will retain their vitality and aliveness in a way that canning just doesn’t allow for. It’s kind of like magic.
Here’s a super simple, easy recipe for sauerkraut, courtesy of Katie. We made a jar of our own the other day and will let you know how it turns out!
Traditionally Fermented Sauerkraut
makes 1 quart
quart size mason jar with new lid
for the kraut:
1 large head of green cabbage
1 tbsp sea salt
1 tbsp caraway mens stone island shoes seeds, mustard seeds and/or minced garlic [all optional]
Cut the cabbage in half and trim out the core. Thinly slice the cabbage into ribbons and place in the bowl. Do not wash the cabbage. Peel off any outer leaves that look bruised or dirty.
Add sea salt and any or all of the other ingredients listed above. If you want, you can just use sea salt. It will still be delicious!
Using your hands, massage the cabbage and added ingredients until the cabbage is wilted and has excreted much of its own juices – about 5-10 minutes.
A little at a time, pack the cabbage into the mason jar and press down regularly to make sure it is packed in as tight as possible. The juice [or brine] should be above the cabbage once you have it all in the jar. If this is not the case, add a few tablespoons of water to the jar.
Place the lid on tightly and set in a warm place in your house, covered by a tea towel. Depending on the weather, your kraut may be ready in as few as 7 days or as many as 21 days. Taste it after one week. It is ready when you enjoy the taste. The longer it ferments, the more sour your kraut will be. Once it’s ready, transfer to the fridge and enjoy within the year.
Other Add-in Ideas:
cilantro, dill, basil, or chives [a few tbsp coarsely chopped]
greens: kale, chard, spinach, lettuces, arugula, collard greens, etc
other veggies: shredded carrots, beets [peeled], fennel, purple cabbage, peppers, onions
*No matter what you add in, be sure that cabbage represents 50% of the total volume.
**Always use organic cabbage, from the Farmer’s Market if possible, as it’s the soil on the leaves that helps create the probiotic bacteria that makes it ferment. Healthy soil = healthy fermentation!