Sauerkraut is a type of fermented cabbage with major health benefits. Sauerkraut survived the test of time to become a popular side dish and condiment in many cultures. It’s especially appreciated in Germany, where its name comes from.
During the fermentation process, beneficial probiotics, or ‘live bacteria’, are produced, and these probiotics are what gives sauerkraut most of its health benefits.
Sauerkraut is a good form of dietary fiber and contains Vitamins-C and K, potassium, calcium and phosphorus.
Try this simple sauerkraut recipe to make your own at home.
All you need is one head of organic-cabbage, some salt, and a storage container like a mason-jar.
• To start with, remove any outer leaves that are brown or damaged. DON’T wash the cabbage — you’ll want the natural bacteria on the leaves. They’re what causes the fermentation to occur that turns cabbage into sauerkraut.
• Carefully slice the cabbage into shreds about the thickness of a dime.
Sprinkle the salt onto the shreds. You should add about 3-tablespoons per 5-pounds of cabbage which translates into 1.8 teaspoons per pound.
The salt serves multiples purposes. It pulls water from the cabbage, hardens pectins for better crunchiness, and discourages the growth of bacteria other than lactobacilli so the sauerkraut can be stored for longer periods of time.
Now massage and squeeze the cabbage with your hands. This is to break-down cell walls and encourage the release of water. Continue until the cabbage feels very-wet.
Wait for about an hour before transferring the cabbage and its liquid to a jar. Try to make sure all the cabbage is completely submerged.
Let it ferment. Put it in a cool place and wait about 3-4 weeks. 60 to 70 °F will speed up the process but cooler temperatures may produce better-flavor.
Consuming sauerkraut as a side dish with your meals will give you the following benefits.
1. Improves Your Digestion
Your gut is said to contain over 100-trillion microorganisms or “gut flora,” which is more than 10-times the total number of cells in your body
Sauerkraut contains probiotics, which are beneficial-bacteria that act as the first line of defense against toxins and harmful-bacteria.
Research also shows that probiotics help reduce gas, bloating, constipation, diarrhea and symptoms linked to Crohn’s disease and ulcerative-colitis.
2.Boosts Your Immune-System
The probiotics found in sauerkraut help improve the balance of bacteria in your gut, which keeps your gut lining healthy.
A stronger gut lining helps prevent unwanted substances from “leaking” into your body and causing an immune-response.
3.Reduce Stress and Maintain Brain-Health
While your mood can affect what you eat, the reverse is also thought to be true. What you eat can affect your mood and brain function.
research shows that healthy gut flora may help reduce stress and maintain brain health.
other benefits includes:
• May Promote Heart Health.
• Contributes to Stronger Bones.
• May Reduce the Risk of Certain Cancers.
• And May Help You Lose Weight.
So go ahead get a head of cabbage and start making Sauerkraut at home.
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