Cultured vegetables are a great way to supplement your diet with probiotics and build your beneficial gut flora. Cultured and fermented foods deliver far more probiotics than probiotic supplements or store-bought yogurt. Adding some summer fruit to your kraut makes it even more fun! Follow these simple instructions for your very own homemade kraut. Cultures for Health is a great source for starter cultures and an extensive archive of recipes and information on cultured foods.
1 Granny Smith apple, cut into small chunks
1 cup of pitted cherries, quartered
juice of 1 orange
1 tablespoon salt
Dissolve the starter culture in 1/2 cup of water and allow to sit while you prepare the kraut.
Transfer the sliced cabbage to a large bowl and add the tablespoon of salt. Massage the salt into the cabbage with your hands until the cabbage becomes limp and begins to release liquid. Mix in the apple chunks and cherries. Transfer the fruit and vegetable mixtures to a 1/2 gallon mason jar. Pack all the contents down tightly into the jar so that there is 2-3 inches of air space in the jar. Pour the orange juice and dissolved starter culture over the fruit and vegetable mixture in the jar. Fill the jar with pure water to within an inch of the top of the jar. Secure the lid tightly and allow to sit on the counter at room temperature for 6 days. The kraut is then ready for eating and can be stored in the refrigerator for up to 6 months.
You can also make an extra batch and freeze it. Just be sure to leave an inch or two at the top of the jar for expansion during freezing. There’s nothing worse than losing a ferment to broken glass
Have you cultured your own vegetables before? Share your experience in the comments below!