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Lactobacillus! Yes it is a bacteria, but a good one. The one you really like to help healing and strengthening your gut! Its not something you can buy from your nearest supermarked, you have to make it yourself or seek up a producer who offers the right products containing the bacteria. That would be sauerkraut, kimchi, yoghurt, kefir, water kefir and combucha. But it is quit easy to make these at home! Here is how to make your own sauerkraut!

You need: 1 medium large cabbage and 1 teaspoon of salt, preferably himalaya or another unrefined seasalt.



Shred the cabbage and put it in a large bowl and sprinkle the salt on top. Let sit for 30 minutes. After 30 minutes, get your favourite music on and start massaging the cabbage with your hands! Make sure you are absolutely clean! Also under your fingernails... Massage and massage (hard) for aprox 10 minutes, or during three of your favourite songs. You will see that a lot of water has slipped from the cabbage.


Like this! The mass has also become a lot smaller than original. It is more compact and juicy. Fill the cabbage on to a glass jar. Dont fill it all up, you need space for the water bag to hold the cabbage down. Use your hands and push the cabbage down and make sure the water from the massage is floating ABOVE the cabbage. Push down all the cabbage from the sides of the jar. Then fill a small plastic bag with a little bit water, seal the bag and make sure it is lots of air in the bag. So that when you put the bag on top of the cabbage it will float and keep the cabbage pushed down. Place the lid on and seal the jar. In Norway we use "Norgesglass" it has bands that keep air from entering the jar, bur lets out gas. At Amazon they have Bell Jar which is similar jars.

Let the jar sit in a warm/roomtemperature room for 3-5 days and check if the fermentation has done its job. You could have noticed that liquids has run out of the glass during these days. And you should notice that when you open the glass it bubbles a bit. That is the fermentation process! Taste the cabbage, if its a bit sour, its good to go and the fermentation has been a succes. And yes, it smells a bit cabbagy... If it is mildew in the cabbage, get rid of it and start all over again. Be sure that the jar and all the equipments you use is absolutely clean! You might need to boil it before you use it to make sure. Keep your sauerkrauts in a cool place, a basement or in the fridge. It is naturally preserved by its bacteria and you can store it for several months, it even gets better after some months!

When you have successfully made your own lacto-fermented cabbage you can start experimenting with mixtures! Green cabbage with carrot and ginger is a good one. You can also add turmeric, kale, pineapple, apple, beets, chili, herbs and spices! Welcome to a world of fun! If you would like to feed the nerd in you and read more about lactobacillus and the probiotic effects that is so important for your gut health, this is a good place to start.


Eat your fermented vegetables every day! A bit on a nut and seed cracker, as a side dish to all kinds of meat or just pop one tablespoon of sauerkraut in your mouth to secure that you feed you gut with healing bacteria every day! Enjoy!

#fermentation #lacobacteria #paleo #guthealth #happyfood #healingfood #sauerkraut