Low Fat, Raw Vegan, Recipes, Vegan

The Best Kraut Ever: 2 Ways + Recommendations According To Ayurveda Dosha

Start saving money now by making your own kraut.

Stop wasting money on dead kraut in the store…If it’s not the refrigerated section, it’s not raw. And if it’s not raw and unpasteurized, then it’s dead.

Homemade sauerkraut is cheap, easy, and super tasty!

Not to mention the incalculable health benefits of consuming real sauerkraut

  • speedier weight loss
  • reduced cravings
  • improved digestion
  • repopulated gut bacteria after antibiotics
  • more and a wider variety of probiotics than the bottled probiotic pills (10 billion vs. 10 trillion units of colony-producing bacteria)
  • natural source of lactic acid, which helps balance stomach acids
  • increased bioavailability of vitamins C, E, and K. Recall that K2 is one to watch on a vegan diet!
  • boosted immune system, 70-80% of which lives in our gut
  • cancer protection
  • supply of digestive enzymes which support the pancreas

More good news: You’ve got options!

You can make sauerkraut with or without salt.

If you make it without salt, you will need a high quality probiotic–not prebiotic–capsule. I use this.

You will also need:

  • a sharp knife or food processor with shredding blade
  • cutting board
  • 1 head organic green cabbage (organic is important here – pesticides will reduce the cabbage’s fermentation powers)
  • 1-2 tbsp caraway seeds
  • 1-2 tbsp high quality sea salt
  • mason jars (one or two 1/2 gallons will do the trick, or several quarts, or many pints…you choose!)
  • Vitamix tamper to smash down the kraut (optional – you can also use your fist)
  • a space that you don’t mind getting cabbage-y

Salty Caraway Kraut

Ingredients:

Process:

  1. Remove outer leaves from cabbage, and set aside. You will use these later. You need 1 for every jar you plan to fill with kraut.
  2. Thinly slice your cabbage. I do this with a very sharp knife. Feel free to be OCD about it. Thinner is better. If you are lazy or making A LOT, feel free to use a food processor shredder. It probably won’t be as thin, but it will be fast and easy.
  3. Place cabbage in a large bowl. Sprinkle with salt and caraway seeds. Toss to combine.
  4. Let salted cabbage sit for 30 minutes to sweat out some water. This step makes your kraut massage easier.
  5. Massage your kraut. Give it your all. Infuse with love and blessings. Tell your kraut what you want it to do: improve your digestion, feed your gut bacteria, kill the bad gut bacteria, bring delight to all who eat it, make your poops better, etc. Program your kraut to do what you want.
  6. Once you can squeeze the cabbage, and lots of water drips out, you know it is ready. Stuff it into mason jars. Wide mouth jars are best, because you can stuff it down with your fist. Otherwise, use the Vitamix tamper.
  7. Place a cabbage leaf on top to ensure the brine (salty cabbage water) is above the shredded cabbage. Screw your lid on top.
  8. Kraut jars can sometimes leak if they are overly full, so put the jars on a paper towel just in case. I leave mine on the kitchen counter. I’ve also successfully made kraut in the pantry. I don’t cover it, or do anything fancy.
  9. Let kraut sit inside for a week or longer. Fermentation time depends on your climate, time of year, humidity, etc. Check on it periodically. Don’t be scared if the top cabbage leaf has grown some mold. That’s ok. You will throw that part out.
  10. Taste it, and determine when it’s ready. The longer it sits, the more tangy fermented probiotic craziness there will be. Don’t be scared if it tastes funny. It is probably fine. It just has the specific flavors of your environment, so it will not taste exactly like kraut you have bought in the store.
  11. When it’s ready, enjoy. Store it in the refrigerator. It will continue to ferment in the fridge, but much slower.

Salt-Free Caraway Kraut

Ingredients:

  • 1 head organic green cabbage
  • 2 probiotic capsules
  • 1-2 tbsp caraway seeds
  • plain filtered water, as needed

Process:

  1. Remove outer leaves from cabbage, and set aside. You will use these later. You need 1 for every jar you plan to fill with kraut.
  2. Thinly slice your cabbage. I do this with a very sharp knife. Feel free to be OCD about it. Thinner is better. If you are lazy or making A LOT, feel free to use a food processor shredder. It probably won’t be as thin, but it will be fast and easy.
  3. Place cabbage in a large bowl. Sprinkle with probiotic and caraway seeds. Toss to combine.
  4. Massage your kraut. Give it your all. Infuse with love and blessings. Tell your kraut what you want it to do: improve your digestion, feed your gut bacteria, kill the bad gut bacteria, bring delight to all who eat it, make your poops better, etc. Program your kraut to do what you want.
  5. Unlike the salted kraut, your cabbage may not drip out as much water when you squeeze it. That’s ok. You still want it to be nice and wet. Stuff it into mason jars. Wide mouth jars are best, because you can stuff it down with your fist. Otherwise, use the Vitamix tamper.
  6. Once it’s stuffed down as much as possible, add plain filtered water as needed to cover the shredded cabbage. Water level must be higher than cabbage. Place a cabbage leaf on top to ensure the brine (probiotic cabbage water) is above the shredded cabbage. Screw your lid on top.
  7. Kraut jars can sometimes leak if they are overly full, so put the jars on a paper towel just in case. I leave mine on the kitchen counter. I’ve also successfully made kraut in the pantry. I don’t cover it, or do anything fancy.
  8. Let kraut sit inside for a week or longer. Fermentation time depends on your climate, time of year, humidity, etc. Check on it periodically. Don’t be scared if the top cabbage leaf has grown some mold. That’s ok. You will throw that part out.
  9. Taste it, and determine when it’s ready. The longer it sits, the more tangy fermented probiotic craziness there will be. Don’t be scared if it tastes funny. It is probably fine. It just has the specific flavors of your environment, so it will not taste exactly like kraut you have bought in the store.
  10. When it’s ready, enjoy. Store it in the refrigerator. It will continue to ferment in the fridge, but much slower.

Kraut According To Your Dosha

Vata – Kraut is amazing for you, as sour and salty tastes balance vata! So go ahead, and enjoy some of the salted version every day. Loaded with probiotics, kraut will help ease constipation, a common sign of vata imbalance. Plus, caraway is a vata pacifying herb.

Pitta – Cabbage is a pitta pacifying vegetable, so in that regard, kraut may be a good choice for you. However, salty tastes may aggravate pitta, so the salt-free version will be optimal for you. Moreover, sour tastes may aggravate pitta as well, so keep your kraut consumption to a minimum. A couple tablespoons per day to start, and see how you respond. Consider including cooling dill, coriander, and fennel seeds, instead of caraway seeds.

Kapha -Loaded with probiotics, kraut will help ease sluggish digestion, a common sign of kapha imbalance. Plus, caraway is a kapha-pacifying herb. However, salty and sour tastes may aggravate kapha, so choose the salt-free version. A couple tablespoons per day to start, and see how you respond.

Don’t know your dosha? 

Go here, and click “Discover Your Ayurvedic Profile.” It’s FREE!

Which do you prefer? Let me know in the comments!

Are you serious about improving your health?

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