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Lacto Fermented Sauerkraut Recipe

Lacto Fermented Sauerkraut Recipe

This is a simple fermented foods starter recipe for lacto-fermented sauerkraut.  If you are just getting started with fermented foods, I always recommend starting with a basic but great tasting fermented sauerkraut.  You’ll realize how simple fermenting foods can be and continue with some more adventurous fermentation recipes.

1.  Small head of green or red cabbage
2.  1.5 tablespoons sea salt

1.  Slice the cabbage into long thin pieces
2.  Combine the sliced cabbage and salt into the mixing bowl
3.  Using both hands massage the salt into the cabbage by squeezing the cabbage in your hands for 5-10 minutes
4.  The cabbage will start to become soft and the cabbage juice will start to extract
5.  Pack the cabbage firmly into the mason jar up to where the jar neck starts
6.  After the sauerkraut has fermented for a day it will be completely immersed under water.  This varies, as your sauerkraut batch may already be completely immersed before fermentation has started.
7.  To ensure the lacto-fermented sauerkraut does not form a mold layer on top of the ferment, place a glass fermentation weight on top of it to immerse it under the water
8.  Fill the air release half way with water
9.  Seal the mason jar and twist the air release into place to form an air tight seal.  The air release will let carbon dioxide escape and prevent oxygen and impurities from entering the fermentation jar.  This prevents the fermented sauerkraut from becoming soggy.  The end result is a crunchy lacto-fermented sauerkraut.
10.  Place the mason jar on your kitchen counter for 3 days
11.  After 3 days taste the lacto-fermented sauerkraut
12.  Re-seal and place the lacto-fermented sauerkraut on the counter to ferment for another day
13.  Taste the lacto-fermented sauerkraut on the 4th day
14.  If you are satisfied with the taste, place the batch in a mason jar with a bpa free lid and enjoy your homemade probiotics
15.  If you want to continue to let the batch ferment, re-seal and place the lacto-fermented sauerkraut on the counter for another day (continue as needed)

How To Test Your Probiotics Supplement For Live Active Cultures

Do Your Probiotics Have Live Active Cultures?

Here is the Nerd Organics how to guide on testing your probiotcs supplements for live active cultures.  Here is what you need:

  • two containers (ie bowls, cups, jars)
  • two probiotic supplement pills
  • milk

1.  Pour a quarter cup of milk into each of the two jars
2.  Break open the probiotic supplement pills and pour the contents into one jar
3.  Leave the other jar as is with only milk
4.  Let the jars sit out at room temperature for 24 hours

The jar with the added probiotics should have started to change consistency and possibly color.  You may also notice a change in smell. A slight curd should have started to form.  If you don’t see any changes, then your probiotics cultures are dead.  The jar with the milk and no probiotics should have no changes.  It’s very common for store bought probiotics to have dead cultures.  There is no FDA oversight on probiotics thus, no guidelines on what is and isn’t acceptable.  Buyer beware.  The best choice is to make your own homemade probiotics with the Nerd Organics make your own homemade probiotcs kit.

Test Probiotics For Live Active Cultures

Interesting Study Links Probiotics With Helping Infant Gut Disorders And Colic

The study of probiotics and gut health continues to grow and become mainstream. You are starting to hear health care professionals and pharmacists mention probiotics for children, which was unheard of in the past. The result, less episodes of sickness, gas, colds, etc.

Rachael Rettner from LiveScience (01/13/2014):

Providing probiotics, or “good bacteria,” to healthy infants shortly after they’re born may reduce the development of gastrointestinal disorders and prolonged crying episodes later in life, a new study from Italy suggests.

In the study, newborns that received a daily dose of the probiotic Lactobacillus reuteri had fewer episodes of inconsolable crying (colic), constipation and regurgitation (reflux) at age three months compared to newborns given a placebo.

Use of probiotics also had benefits in terms of reducing health care expenses, such as money spent on emergency department visits, or money lost when parents took time off work. On average, families with infants that took probiotics saved about $119 per child, the researchers said.

Why Make Your Own Homemade Probiotics vs Taking A Supplement?

Nerd Organics top five reasons to make your own homemade probiotics vs taking a supplement:

  1. Making your own homemade probiotics is more cost effective.  The average high quality probiotic supplement costs $40-$50 for a month supply.  With the Nerd Organics homemade probiotics kit, you have the ability to create an unlimited supply of gut healing probiotic strains.
  2. The potency and effectiveness in one serving of the resulting probiotics from our homemade probiotics kit is equal to the potency of an entire bottle of probiotic supplements.
  3. Probiotic supplements are not FDA regulated.  There could be anything in the pills your taking and nobody would know otherwise.  Live cultures cannot survive for extended durations on a grocery store shelf.   With our homemade probiotics kit you can observe & taste the changes occurring on a daily basis.
  4. Through my own tests I have proved that most probiotic supplements cultures are dead.  Your paying for dead cultures.    I’ll create another post soon describing how you can test your probiotic supplements for live cultures.
  5. The gratification that comes with creating your own homemade gut healing cultures that will help with your family’s overall health. (May 12, 2012):

Fermented foods not only give you a wider variety of beneficial bacteria, they also give you far more of them, so it’s a much more cost effective alternative. Here’s a case in point: It’s unusual to find a probiotic supplement containing more than 10 billion colony-forming units. But when my team actually tested fermented vegetables produced by probiotic starter cultures, they had 10 trillion colony-forming units of bacteria. Literally, one serving of vegetables was equal to an entire bottle of a high potency probiotic! So clearly, you’re far better off using fermented foods.