Dante Carrillo
Fermented foods are an important part of the GAPS diet, and sauerkraut is one of the first fermented foods you'll need to know how to make. Homemade sauerkraut is not only simple and easy to make, but it's also a great way to improve your health and save money. To make sauerkraut, thinly slice cabbage, add salt, mix, and place in a jar to ferment for a few days or longer. You can also add other vegetables and spices to create unique flavors. Consuming a small amount of sauerkraut daily may provide health benefits such as improved gut health, increased absorption of mood-regulating minerals, and reduced risk of certain diseases.
| Characteristics | Values |
|---|---|
| Ingredients | Cabbage, filtered water, salt |
| Equipment | Jar, food processor, mandolin, canning jars, rock |
| Time | 3 days to ferment, 5-7 days to sit at room temperature, then store in the refrigerator |
| Benefits | High in fibre, low in calories, contains probiotics, improves gut health, may reduce cancer risk, may improve mood and brain function |
| Variations | Purple cabbage, shredded carrots, apple chunks, kimchi, curtido, hum choy |
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What You'll Learn
Fermentation
To make sauerkraut, you will need to thinly slice cabbage and pack it into jars. It is recommended to use organically grown cabbage, as it tends to turn out better than conventionally grown cabbage, which can be more prone to mould. You will also need to use filtered water, as the chlorine in tap water can kill the beneficial bacteria and prevent healthy fermentation.
Add salt to the cabbage and mix thoroughly. It is important to get the right ratio of salt to cabbage. You can also add other vegetables and spices to create unique flavours. For example, you could add purple cabbage, shredded carrots, or apple chunks.
Once the cabbage is prepared, pack it tightly into your jars, leaving at least an inch of space between the top of the cabbage and the rim of the jar. You can use a clean, outer leaf of the cabbage to press the cabbage below the surface of the water. You may need to weigh it down with a clean rock or similar object. Screw the lid on tightly and set the jar in a dark place for at least three days to ferment.
After fermenting, you can transfer the sauerkraut to the refrigerator and enjoy! You can also leave it out at room temperature for 5-7 days before eating, or even longer (around 6 weeks) if you prefer a stronger flavour.
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Health benefits
Sauerkraut is a food with a range of health benefits, especially for gut health. It is a type of fermented cabbage, traditionally eaten as a condiment or added to soups and stews. The fermentation process gives sauerkraut unique health benefits, and it is a rich source of probiotics, vitamins, and fiber.
Firstly, the probiotics in sauerkraut promote healthy gut flora, which helps to prevent the growth of harmful bacteria and may reduce the risk of infections. The healthy bacteria in fermented foods can also aid digestion, and protect the gut against inflammation. A healthy gut flora also supports brain health, as it may increase the absorption of mood-regulating minerals.
Secondly, the fiber content of sauerkraut aids digestion, particularly for those with constipation or diarrhea. A high-fiber diet also keeps you fuller for longer, which may help with weight loss.
Thirdly, the vitamins in sauerkraut contribute to a stronger immune system.
Finally, the cabbage in sauerkraut contains antioxidants and other beneficial plant compounds that may reduce the risk of certain cancers.
Overall, sauerkraut is a powerful health food, and regularly adding it to your diet may have a positive impact on your health.
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Homemade vs. store-bought
Homemade sauerkraut is simple and easy to make. It is also one of the most powerful foods we can eat for good health. Making sauerkraut at home is a great way to improve your health and save money. Homemade fermented foods have many times more friendly bacteria than probiotic supplements, making them a cost-effective way to improve gut health.
To make homemade sauerkraut, you can slice cabbage thinly and mix it with salt, or add other vegetables and spices such as purple cabbage, shredded carrots, or apple chunks to create unique flavors. You can also use filtered water instead of tap water to avoid killing beneficial bacteria. However, making sauerkraut at home can be time-consuming and may require specific equipment like anaerobic jars or a small refrigerator to maintain the right temperature for fermentation.
Store-bought sauerkraut, on the other hand, is convenient and readily available. It can be a good option if you don't have the time or inclination to make your own. However, some people believe that store-bought sauerkraut is not as good as homemade, and it may not contain the same levels of beneficial bacteria as homemade sauerkraut. Additionally, store-bought sauerkraut may contain preservatives or other additives that may not align with the GAPS diet's principles.
Ultimately, the decision between homemade and store-bought sauerkraut depends on your personal preferences, time availability, and budget. Homemade sauerkraut offers the benefit of controlling the ingredients and maximizing the amount of friendly bacteria, while store-bought sauerkraut provides convenience and saves time.
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GAPS diet meal plans
The GAPS diet is a therapeutic diet that focuses on improving the composition of your gut microbiome. It involves removing refined carbohydrates and hard-to-digest foods, and replacing them with foods rich in probiotics and nutrients. The diet is inspired by the Specific Carbohydrate Diet (SCD) and is commonly used to treat inflammatory bowel disease, leaky gut syndrome, autism, ADHD, depression, anxiety, and autoimmune disease.
The GAPS diet is typically started with an introduction diet, divided into six stages. Foods are slowly reintroduced over a period of 3-6 weeks, with only one new food introduced at a time to monitor tolerance. By the end of the intro diet, meat, fish, vegetables, fermented foods, and eggs should make up the majority of meals.
The Full GAPS Diet expands food choices according to an allowed and non-allowed foods list. It is recommended that 85% of daily consumption on the Full GAPS Diet should consist of meats (including organ meats), fish, stocks/broths, eggs, fermented dairy (if well tolerated), and vegetables (well-cooked, raw, and fermented).
- 2-3 poached eggs with 1/2 avocado, roasted pumpkin, sauerkraut, and a cup of broth
- Savoury bacon and zucchini frittata with wilted spinach, avocado, and a mug of bone broth
- Avocado green smoothie with 1-3 eggs and a zucchini muffin
Some other GAPS-friendly foods and recipes include meat stock, soup, yogurt, sour cream, kefir, herbal teas, ghee, and pancakes.
Fermented foods like sauerkraut are an important part of the GAPS diet. Sauerkraut is simple to make at home and is a powerful food for improving health. It is recommended to consume a little bit of sauerkraut daily to promote healthy gut flora, which may contribute to a healthier heart, improved mood and brain function, and reduced stress.
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Cabbage preparation
Cabbage is the main ingredient in sauerkraut. It is recommended to use organically grown cabbage as it tends to turn out better than conventionally grown cabbage, which can mould.
To prepare the cabbage, start by slicing it thinly. You can do this by hand or use a mandolin, although this can be messy and time-consuming. If you use a mandolin, cut the cabbage into fourths first. You can also experiment with using purple cabbage.
Once sliced, place the cabbage in a bowl and add salt. The amount of salt added is important—it should be the right ratio of salt to cabbage. Mix the cabbage and salt together.
Next, pack the cabbage into canning jars. Make sure to really jam it in and leave at least an inch between the top of the cabbage and the rim of the jar. Depending on the size of your cabbage, you should get about 2 1/2 quarts of homemade sauerkraut from this recipe.
Pour the cabbage juice from the bowl into the jars, then fill them with filtered water until the cabbage is covered. Do not use tap water as the chlorine and other chemicals will kill the beneficial bacteria and prevent healthy fermentation. Using one of the clean, outer leaves of the cabbage, press the cabbage below the surface of the water. You might need to weigh it down with a clean rock or something similar. Screw the lid on tightly.
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Frequently asked questions
GAPS stands for Gut and Physiology Syndrome. The GAPS diet focuses on consuming fermented foods to improve gut health and overall health.
Sauerkraut is a powerful health food, rich in beneficial bacteria, that can drastically improve gut health. It is also low in calories and high in fibre, which may aid weight loss.
Homemade sauerkraut is a cost-effective way to add fermented foods to your diet. It is also simple to make and you can experiment with different ingredients to create unique flavours.
You will need cabbage, salt, and filtered water. Some recipes also call for additional vegetables and spices, such as shredded carrots or apple chunks.
Thinly slice the cabbage, add salt and mix. Pack the mixture tightly into canning jars, leaving at least an inch of space at the top. Cover with filtered water and a cabbage leaf to keep the mixture submerged. Seal the jar and store it in a dark place for 3-7 days to ferment. Transfer to the refrigerator when it reaches your desired flavour.
