Turmeric Sauerkraut Recipe – The Fermented Health Booster

By Stanka Vukelić

Photo: Stanka Vukelić

Turmeric Sauerkraut Recipe – The Fermented Health Booster

Sauerkraut wasn’t our favorite food all until we started fermenting our own Turmeric Sauerkraut. Ironically, we now eat it every day, be it in sandwiches or as an added extra flavor for salads and soups.

Besides the fact that they taste great and really grow on you, there are several great reasons to start making and eating fermented foods. Eating fermented foods will introduce beneficial bacteria into your digestive system.

Probiotics have also been shown to help slow or reverse some diseases, improve bowel health, aid digestion, and improve immunity! Gut bacteria and enough digestive enzymes help you absorb food better.

Fermentation allows you to store these foods for longer periods of time without losing the nutrients. Researchers have established a compelling link between gut bacteria and mental health – 90% of the body’s total serotonin is produced in the digestive tract. The right amount of serotonin in the brain produces a calm and happy feeling.

The health benefits of cabbages (more info below) combined with the probiotic properties of fermentation give us a powerful homemade superfood of exceptional value.

Raw recipe: Turmeric Sauerkraut

Preparation time: 30 min.

Let it sit for: 30 min.

Fermentation: 5-7 days

Ingredients for approx. 32 oz (1l) :

1 head of green cabbage

10oz (300g) of carrot

2 onions

2 garlic cloves (or as you like)

2 tablespoons of fresh ginger root

1 1/2 teaspoons of sea salt

1 tablespoon of turmeric

1/2 teaspoon of black cumin

pinch of cayenne pepper

pinch of Black pepper

Methods/steps –

1. Larger outer leaves of the cabbage put aside. You will need it later for keeping the cabbage submerged in its liquid.

2. Slice the Savoy cabbage and carrots with slicer or knife to very fine, tiny pieces. Or shred in food processor.

3. Cut the onion, garlic and ginger into small pieces.

4. Put all Ingredients into a bowl and mix well.

5. Let it sit for about 30 min, so that the cabbage becomes watery and limp.

6. Put everything into a jar (I use a 64oz/2l wide-mouth mason jar). Tamp down the cabbage in the jar with your fist, and – of course – pour the released liquid in as well.

7. Place one of the larger outer leaves of the cabbage over the surface of the sliced cabbage. This will help keep the cabbage submerged in its liquid.

8. Place a weight on top. I use a smaller mason jar filled with water.

9. Cover everything with a towel. Set in a cool place, out of sunlight for 7 days.

10. Check the sauerkraut every day and press the weight down a few times to release gases, which are inside. Always keep everything covered with liquid.

11. After 7 days, remove the leaves and place the finished sauerkraut in the refrigerator. It will last at least 9 months or longer in your fridge.

Please note: If you see any mold on top – just remove that part, because everything else which is in the liquid is safe to eat.

Options:

If needed, add extra liquid. If the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and add enough to submerge the cabbage.

To make it easier for you: Here is a video where Lauren takes you through the simple process of making your own homemade sauerkraut.

Make your own Sauerkraut! Raw Vegan Recipe!

More info about turmeric:

Health benefits of turmeric

More info about health benefits of fermented food:

Fermentation or How To Get Healthy Bacteria To Your System

The Amazing Healing Properties of Fermented Foods

More info about Cabbage –

13 facts about raw Cabbage

1. is a member of the food family traditionally known as cruciferous vegetables and is related to kale, broccoli, collards and Brussels sprouts

2. very good source of fiber, manganese, and folate

3. excellent source of vitamin K, provides about 63% of RDA levels per 100 g – sufficient vitamin K in the diet gives you healthy bones

4. excellent source of vitamin C, provides about 61% of RDA per 100 g

5. good source of vitamin A

6. also rich in essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1)

7. source of omega-3 fatty acid called alpha-linolenic acid

8. adequate amount of minerals like potassium, manganese, iron, and magnesium

9. antioxidant richness

10. anti-inflammatory benefits

11. many health benefits for the stomach and digestive tract as a whole

12. cholesterol-lowering ability

13. has cancer-preventive benefits

This post is shared on “Healthy, Happy, Green & Natural Party” Blog Hop!”

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Read our full disclaimer here.

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