Sour cabbage – Professor of Probiotics
Sour cabbage (Germans call
it Sauerkraut) is finely cut cabbage that
has been fermented by various lactic acid bacteria. It has a long shelf life and
a distinct sour
taste, both of which result from the lactic acid that
forms when the bacteria ferment the cabbage.
History of Sauerkraut
Sauerkraut originated approximately 2,000 years ago in China.
It was known as suan cai, a particular
type of “pickled vegetable with sour
taste”, made by natural fermentation of Napa cabbage or Chinese green. The
earliest known history of suan cai is the laborers who built the Wall of China got
their nourishment from rice and various types of fermented and pickled
vegetables including suan cai.
It wasn't until 1,000 years later that Genghis Khan
plundered China and brought back this recipe to Europe. The Germans gave it the
name "sauerkraut", learned to make this from their native European
cabbage.
It soon became a staple for seafaring men. It kept well
without refrigeration and the vitamin content found in sauerkraut helped keep
the ship's crews scurvy free. The famous ship captain, James Cook, once ordered
25,000 pounds of sauerkraut to outfit two ships.
In World War I and II, the slang word “kraut” was used to
refer to sailors and ultimately all German soldiers because of a long history
of German ships being outfitted with sauerkraut as part of daily food rations
to prevent the onset of scurvy.
The Science behind Sauerkraut Lacto-fermentation
Lacto-fermentation is an anaerobic oxidation of carbs
present in cabbage, brought about by the Lactobacilli bacteria (lactic
acid-producing bacteria LABs). These Lactobacilli reduce the pH, making the
environment acidic and unsuitable for the growth of unwanted bacteria. The goal
of making sauerkraut is to provide the best environment for Lactobacilli to
grow.
Stages of Sauerkraut fermentation
Sauerkraut must go through three specific stages of
fermentation.
Stage One
Leuconostoc mesenteroides initiates sauerkraut fermentation.
Since Leuconostoc mesenteroides produce carbon dioxide, which effectively
replaces the oxygen in the jar, making the environment oxygen-free. When lactic
acids reach between .25 and .3%, Leuconostoc mesenteroides bacteria slow down
and die off, but enzymes continue to function. This stage lasts between one and
three days, depending on temperature.
Stage Two
Lactobacillus plantarum and Lactobacillus cucumeris continue
the ferment until lactic acid level of 1.5-2% is --attained. High salt and low
temp inhibit these bacteria, so I hope you didn’t over-salt your cabbage. This
stage continues for 10-30 days, depending on temperature.
Stage Three
Lactobacillus brevis (may be Lactobacillus pentoaceticus
also) finish off the ferment. When lactic acid reaches 2-2.5%, they reach their
max growth and the ferment is over. This final stage lasts under a week. When
no more bubbles appear in the jar, your sauerkraut is ready.
Factors affecting Lacto-fermentation
Although the process is simple, and will complete well if
the right amount of salt added, there are
Brine level
Bacteria that may spoil sauerkraut will have the upper hand
if you have an insufficient level of brine. Too low level of brine allows the
undesirable aerobic bacteria and yeasts to grow on the surface. This can cause bad-flavors
and discoloration of kraut.
Oxygen
Lactobacillus plantarum, the primary bacteria responsible
for Stage Two, works best without oxygen. Presence of oxygen will promote mold
formation, allows pink yeasts to grow and could result in soft ‘kraut.
Temperature
The ideal temperature to make a perfect sauerkraut is 18-24
degrees celcius. It’s important toflowerpot. Water will remain cold in the clay pot
and thus maintain the right temperature in the jar. Temperature also affects
enzymes, which are destroyed once the temperature has risen to 45 degrees.
maintain the right temperature. In hot
countries like India, it is very difficult to maintain this temperature. We
have developed a desi technique for this issue. You can keep your jar in a
water filled claySalt
Use only iodine-free rock salt at a ratio of about 1 to 3%
and mix thoroughly. Much more than this and the Lactobacilli can’t thrive, less
than this may promote yeast and mold formation.
pH
Since sauerkraut has a pH of 4.6 or lower, it is acidic. The
acidic environment will not permit the growth of bacterial spores and thus is
resistant to spoilage.
Lactobacilli thrive in an acid environment, but so can molds
and yeasts. But always remember that you should keep the oxygen out in order to
prevent mold and yeast formation. Yeast
and mold both need an oxygen source to thrive.
How To Make Homemade Sauerkraut in a Mason Jar
What You Need?
2-3 medium
heads of green cabbage (about 3 kilos), Rock salt, 1 tbsp caraway seeds
(optional), Mixing bowl, Mason jar, weighing machine, Cutting board and Chef's
knife
Instructions
Slice the cabbage
Peal the outer leaves of the cabbage and remove two to two
leaves from the next layer, which would be needed later on. Cut the cabbage in
the half and remove the core, the core is rich is nutrient so chop it well
over. Then cut each half into two pieces and slice each half into thin strips. Now
slice the remaining cabbage as well.
Weigh and calculate the salt
After chopping, we weigh the shredded cabbage and calculate
how much rock salt is needed. Ideal quantity of the salt should be 1 to 3%. Today
we have 3000 gm of cabbage; we need to calculate 1.5% of 3000 gm which is 45 gm.
Then we use the scale again to weigh 45 gm of salt.
Mix the cabbage and salt
Transfer the cabbage to a large mixing bowl and sprinkle the
salt over top. Begin adding the salt into
![]() |
Fido Jar makes good Sour-Cabbage |
Keep pressing down firmly to remove all air. Wrap the fresh cabbage
leaves on top to protect the shredded cabbage.
Weigh the cabbage down
Now place a plastic bag inside and fill it with RO water to
add weight over the cabbage. Leave only a small (2 to 3 cm) gap between the bag
and the lid. Then tie the bag in the container.
Ferment the cabbage
Your sauerkraut will be ready in 4-6 weeks depending on the
room temperature, when ready sauerkraut should be refrigerated. Check it daily and press it down if the
cabbage is floating above the liquid.
![]() |
Harsch Crock with stone weights |
While it's fermenting, you may see bubbles coming through
the cabbage, foam on the top, or white scum. These are all signs of a healthy,
happy fermentation process. If you see any
mold, skim it off immediately and make sure your cabbage is fully submerged.
Refrigerate the sauerkraut
This sauerkraut is a fermented
product so it will keep for over one year if kept refrigerated.
Harsch Fermenting Crock
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDJUbEERm9gYdLf8FY3QGRsV6FteMeUIz2GXWsn0FTNnUFD6teu28GoPjvcrIW2f0zTa8xd9jov_ygB8vfybMXwEVN3Yc4QJ3MtfIPvGicTdcbmg1DCv_US11R-ERN4oz-5T2xTLPDVYM/s200/sauerkraut-2.jpg)
Colon World – A Disney Land of tiny creatures
There is a huge population of bacteria, roughly ten times as
the numbers of all of our human cells colonized in our digestive system. We cannot
stay alive without these wonderful friendly bacteria, here battles are fought,
helpful substances, vitamins are produced, and the immune system is
strengthened. The following actions are taken place here:
1. Vitamins
are manufactured and minerals are absorbed into the blood
3. Friendly
bacteria reduce the levels of some toxins, such as ammonia
4. Short-chain fatty acids (the wonderful fats) are manufactured, most of which are absorbed
into the blood, but some are used as food for the cells of the colon. The short-chain fatty acids recently gathered lot of attention among the scientists. It is
difficult to get these fats in our food, so the body relies on the process
going on in Colon World to make these fats for us. They are important in
keeping the cells of the colon healthy and preventing ulcerative colitis, colon
cancer, and diverticular disease. They may also help regulate cholesterol and
insulin response.
Benefits of Sauerkraut
1. Professor of Probiotics
- Leuconostoc mesenteroides, plantarum, Lactobacillus
brevis, Lactobacillus pentoaceticus, Lactobacillus plantarum and some other
species
2. Processor of nutrients
- Glucosinolates, sulfur, iodine
3. Producer of vitamins -
vitamin C, B group vitamins
4. Anti-bacterial,
anti-viral, anti-inflammatory, reduces free radicals, boosts immunity, reduces
cholesterol, improves blood flow, repairs damaged cells, low in calorie
5. Promoter of digestion
– rich in fiber, promotes digestion, constipation. It contains the
antiulcer factor vitamin U thus helps with gastric ulcers,
6. Protector of health
– Acts as detoxifier, benefits nervous system, helps endocrine system, boosts
energy, relieves painfully engorged breasts during breast feeding
7. Terminator of cancer -
Dr. Budwig advised her cancer patients to drink a glass of Sauerkraut juice
every morning. It also lowers risk of colon cancer
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