Heal the Gut with Sauerkraut EasyToFollow Recipe from Summer Bock
gt;gt; Pedram Shojai: Hey, everybody. PedramShojai, founder of well and the editor of Be More! Magazine here with a fermentationist.Summer Bock, a dear friend, and going to show us some wonderful things to do with food.Add some life to it and make it superfood. gt;gt; Summer Bock: We're going to just make somesauerkraut today. Really simple. The exciting thing about this is that all you need hereis cabbage, onion, dill, caraway, and salt. First of all you're going to core the cabbage.I always just take out the center there. We're just going to try to shred this and keep ita fairly even texture. We're going to chop up some onion. The reason I use onion is becauseit has prebiotics in it; it has inulin. It's
going to help this to ferment faster but italso, a lot of times it guarantees that this is going to work. Now I'm just going to chopup some dill. Dill just makes it taste delicious so it's going to add a lot of flavor to yoursauerkraut. We have the vegetables chopped up and in here and we're going to add somespices. You can use any spices; we're going to use caraway because it is a really traditionalsauerkraut spice. Then we're going to add salt. Salt is important. You want to makesure that you are using a noniodized sea salt. Iodine is a disinfectant; we don't wantto use that in here. I have Celtic sea salt here but you can use the Himalayan pink seasalt, you can use any of these. For this we're
probably just going to add about a tablespoonor so. Generally the rule is three to four tablespoons per gallon of sauerkraut. That'sa gallon with it all packed in there. We're doing about a quart today so we're going tofill it up into here; this is about a quart so we want to use I'd say one tablespoon,one and a half tablespoons. You want it to taste as salty as a Lay's potato chip. Youjust want to mix it and you're really just trying to get the salt to touch all of theveggies here. That's going to take the water out of the vegetables and into this solution.I'll show you how this creates the brine. I don't add water when I make sauerkraut soit's going to be a little more potent than
your normal sauerkraut that's been watereddown essentially. It's going to be sour and delicious. gt;gt; Pedram Shojai: That's all the water youneed because you're pulling it out of the cabbage. gt;gt; Summer Bock: Yeah. This is why you wantto use fresh, organic produce, because it's filled with all of this water and that's whatwe're trying to use to create the brine. Let's see here, I don't know if you can see it.It's glistening; the salt is already starting to get this . When you're trying to make good sauerkrautyou want to make it taste good here right
now. gt;gt; Pedram Shojai: Pounding it in there, you'regetting it kind of jammed in there as much as you can, rightégt;gt; Summer Bock: I want to get all of the air bubbles out.gt;gt; Pedram Shojai: I see. gt;gt; Summer Bock: I really want to push thisdown here. I want to smash all of the cabbage in here as tightly as possible so that theair bubbles are gone. We're starting to see some of the water gurgle through here. Yousee thaté gt;gt; Pedram Shojai: Yeah.
gt;gt; Summer Bock: That's going to form our brine.Essentially, let me just show you the stages now. What you're going to do is you're goingto fill this up. You want to leave at least an inch in the top, maybe an inch and a half,two inches. That's going to just really keep it from overflowing, because for the firstweek it's going to be incredibly active. What's really interesting is we didn't add a starterif you noticed. It's just the vegetables and the salt and the bacteria that are livingon this cabbage right now. The bacteria probably on my hands as I smash this down in thereare the bacteria that are going to inoculate and start growing now that we've created thisanaerobic environment. The way I do it, I