Benefits of Fermentation and How to Make Sauerkraut

blog post how to make sauerkaut jennifer raye

Fermented foods are a wonderful way to expand your diet and deeply support your digestive system. Eating fermented foods promotes healthy bacteria (“flora”) in the digestive system which helps with the digestibility of foods, and the production and absorption of enzymes and vitamins.

Traditionally, fermentation was used as a way to preserve food. When food is fermented, good bacteria (i.e., “probiotics”) like lactobacilli (lactic acid producing bacteria) convert vegetable and fruit starches into lactic acid. Lactic acid and the lactobacilli bacteria don’t allow “bad” bacteria to grow. Nearly every traditional culture used some form of fermentation. Some examples include kimchi, sauerkraut, yogurt, pickles, lassi, kefir, miso, and tempeh. There are literally hundreds of ways to ferment and preserve foods.

Benefits of Fermentation:

While many good bacteria are still being studied, we know there are many benefits of eating fermented food and probiotics like lactobacilli:

Fermentation:

  • Increases digestibility of foods
  • Helps with the production of enzymes

Probiotics (“good bacteria”):

  • Help to break down difficult to digest foods
  • Make vitamins in the body
  • Support and train the immune system
  • Supply the body with energy
  • Break down medications and toxins
  • Defend when bad bacteria overgrow, or try to colonize

Recognizing the benefits above, and knowing that nearly every traditional culture used some form of fermentation, it’s safe to say these foods could play an important role in addressing many of the serious health concerns we see today. At the very least, fermented foods can supplement a standard westernized diet, providing protection from an overgrowth of yeasts and “bad” bacteria in the gut.

Most commercially available fermented products today are made with vinegar and are pasteurized (killing all of the beneficial bacteria). The vinegar gives it the sour taste, but you don’t actually receive any of the good bacteria. So if you’re purchasing your ferment in a store, be sure to look for the words “active live cultures” or “raw”. Purchase a product that is refrigerated and has no additional ingredients.

How to make Sauerkraut

Making your own fermented foods is a great way to make sure you’re getting good bacteria in your diet. Sauerkraut is an easy and accessible place to start your exploration into the world of fermentation. Follow the instructions below and enjoy.

Ingredients:

  • Cabbage (purple or green)
  • Sea salt

Directions:

  • Wash cabbage and thinly slice.
  • Place in a bowl and mix with sea salt (optionally add herbs and spices of your choice).
  • Pound the cabbage (or use your hands), and vigorously massage the cabbage to release the juice.
  • Press into an airtight container, and leave some room at the top of the jar as the cabbage will expand. Make sure the cabbage is completely covered with the juice. (I usually use an extra cabbage leaf on the top, and something heavy to weigh the cabbage down).
  • Leave for 3 days or more in a room temperature location. Then transfer to a cool dark place.
  • The longer you leave it out, the stronger the flavor. Experiment with what flavor you prefer. Once you’ve reached a flavor you like, you can refrigerate it.
  • Remember – you’ll know if it’s gone bad; the smell will be off-putting.
  • Many people enjoy eating sauerkraut with meat, fish, legumes, or grains.

Seasonal Self Care for Summer Online Course

Chinese Medicine Food Therapy Online Course

Share This Post:

More To Explore

blog post awakening vitality reduce sluggishness feature

Awakening Vitality: How to Reduce Sluggishness in Late Winter and Early Spring

Here in the Pacific Northwest of Canada, the snow in the mountains is quickly melting, the rivers are running, and the forest ...
Read More →
blog post seasonal cycles release into fall jennifer raye

Seasonal Cycles :: Release into Fall

Today I walked in the forest. Surrounded by soaked verdant leaves I listened to the crows talk to one another and observed ...
Read More →
blog post unique remedies for common colds jennifer raye

Wellness Wednesday :: unique remedies for common colds

In todays wellness Wednesday video I discuss the energetics of what we call the common cold. In Chinese Medicine illnesses can have ...
Read More →
blog post holistic nutrition the three most high power green foods jennifer raye

The 3 Most High Power Green Foods

While all foods can be used medicinally some “superfoods” have an unusually high amount of beneficial nutrients and energetic vitality. In general all green foods ...
Read More →
blog post 8 foods to reduce inflammation today jennifer raye

8 Foods to Reduce Inflammation Today

Inflammation is probably something you’re familiar with by now. Maybe you’ve experienced an infection of some sort, a sore throat, or a hot and painful ...
Read More →
blog post how to build your blood jennifer raye

How to Build and Nourish your Blood with Holistic Medicine

Blood provides energy and vitality. In Traditional Chinese Medicine, it’s considered a yin fluid; it creates a feeling of grounding and presence. Blood is vital ...
Read More →
Scroll to Top