Bacteria. Most of us hear this word and can't help but cringe. But why? We have been told most of our lives that bacteria is a dangerous and dirty thing to be feared and avoided at all costs. Manufactures of soaps and cleaning products pride themselves with labels that boast"Kills 99.9% of all bacteria!" urging you to keep yourself and your environment as sterile as possible.
While it's important to practice good hygiene and the like, bacteria is not just a creepy entity waiting to wreak havoc on you at any second. There are MILLIONS of strains of bacteria, and some are so essential and good for you that without their presence you wouldn't be able to live a happy and healthy life.
"Friendly" bacteria, ones found in fermented foods like in the sauerkraut recipe below, are called probiotics and are extremely good for you. During the fermentation process these bacteria grow and not only enhance the flavor of the food and its nutritional value, but once the probiotics are ingested they go to work in your intestines to help regulate the digestion process.
Probiotics also help your emotional state! Did you know that about 90 percent of all of the serotonin, one of the key hormones in your body to help regulate your mood and sense of well being, is located in your gut? The "good" bacteria in your gut help release that serotonin giving you a happier and less stressful state of mind.
Wow!
Making foods full of probiotics is easy, cost effective, and requires very little maintenance. The list of foods that you can ferment is huge! I'm sharing a recipe for a simple sauerkraut, but once you make it and want the flavor a bit more exciting you can add things like ginger, garlic, chili pepper, etc. You can also get creative with fermenting different foods and spices!
Homemade Sauerkraut:
Prep time: 15 minutes
Ferment time: At least 3 days
Tools and Ingredients:
1 large airtight jar or container with lid
Sea salt
2 heads cabbage: I used one green and one purple to give the sauerkraut a nice color
Knife and cutting board
Large bowl
Begin by cutting the cabbage in half and then roughly chopping into one inch pieces. Place chopped cabbage into the large bowl.
Liberally add the sea salt. You want to make sure to put enough salt to create a fairly strong brine. The amount you add will depend on your salt preference. For two large heads of cabbage I start with about 1/2 cup and add more if necessary.
Using your hands, mix and rub the cabbage while squeezing out the water from inside the vegetable. Do this for about 10 minutes until you have obtained enough cabbage juice to just submerge the pieces underneath.
Transfer cabbage and juice into your large jar. Firmly press the cabbage down until it is fully submerged. It should not be exposed to oxygen or else the it will mold and not ferment correctly. If need be, add a little water to fully cover.
Wait for about three days until you try your new creation. Slowly open your jar. You will hear a fizzing sound and will see bubbles rise to the top. This is a good sign! It means that the fermentation process working correctly. You will notice a change in color and smell as the bacteria has had a chance to work it's magic.
Enjoy as a condiment with meals or just eat it by the fork-full! As long as you keep pressing the sauerkraut beneath it's juices it will not need to be refrigerated and can be left out for weeks! The longer you leave it out the more flavorful it will become.
Enjoy!
