How to Make Homemade Sauerkraut in a Jar

What Is Sauerkraut

Sauerkraut is a fermented, delicious condiment that dates back to the 4th Century BC. It’s made from preserved cabbage. You can buy it in many health food shops, but did know that you can make it yourself with just a few simple ingredients and a little patience? Continue reading to learn how to make your own sauerkraut at home.

First, why sauerkraut?

Homemade Fermented Sauerkraut: Benefits

Fermented kraut can be made easily and is a great addition to any meal. Here are a few of its benefits:

• 
  This is a good source of probiotics or beneficial bacteria, which live in your digestive system and maintain a healthy balance in your gut. Probiotics are known to improve digestion, mental well-being, immunity and overall health.
  
• 
  This is a good source of vitamin C and B6 as well as other vitamins and minerals that are essential for a healthy immune system, strong bones and the prevention of conditions like heart disease.
  
• 
  Low in calories and rich in fiber, it’s a good food for weight loss or maintenance.
  
• 
  This is a great way of reducing food waste.
  
• 
  Fermented vegetables are much cheaper than those bought in stores.
  

How To Make Sauerkraut In A Jar

You’ll need these ingredients and equipment to make this delicious fermented sauerkraut recipe.

• 
  1 medium green head cabbage (about 3 lbs)
  
• 
  1,5-2 tablespoons of non-iodized sea salt
  
• 
  1 tablespoon of caraway seeds (optional).
  
• 
  2 or 3 garlic cloves finely chopped
  
• 
  Optional: Other julienned vegetables, such as carrots and scallions
  
• 
  1 quart wide-mouth Mason jar with lid. (A wide-mouthed mason jar makes it easier to pack cabbage.)
  
• 
  1 smaller jar of jelly (or you can purchase special fermentation weights).
  

You decide how much salt you want to add to your sauerkraut. The general recommendation is to use 1 tablespoon of sea salt per 1.75 pounds cabbage, or other ingredients if you are including them.

Step 1: Cleanse and Sanitize All

To have the best chance at success, you should start by creating a clean environment where beneficial bacteria can thrive

Wash and rinse thoroughly your mason jars and jelly jars to remove any soap residue. Wash your hands thoroughly before you begin massaging the salt into the cabbage.

Step 2: Prepare Cabbage

• 
  Place the caraway seeds, or other vegetables, in a large bowl.
  
• 
  Trim the core of the cabbage. Remove the outer leaves and quarter the remaining cabbage.
  
• 
  Cut each quarter of the cabbage into eight wedges.
  
• 
  Each wedge should be cut into thin ribbons by cutting it crosswise. This step can be done in a food processor fitted with a slicing disc.
  
• 
  Add the shredded cabbage into the bowl.
  
• 
  Sprinkle the salt over the mix of cabbage, stir and knead with your hands for a few moments until brine forms at the bottom.
  

Step 3: Packing the cabbage in the Jar

• 
  Press the mixture firmly into the mason-jar to remove any air pockets.
  
• 
  Pour the remaining brine in the jar and mix until it is fully submerged.
  
• 
  Place one of the outer, larger cabbage leaves on top. You can use this to keep the sliced cabbage submerged in brine.
  

Step 4: Weigh the cabbage

Use a smaller fermentation weight or jelly jar to place on top of your cabbage. This will help you weigh it down and release trapped air.

Step 5: Covering the Jar

Place a cloth on top of the jar, and secure it with a rubberband. This allows air to flow in and out while keeping dirt or insects out.

You can also loosen the lid of the Mason jar to allow the gasses to escape.

Step 6: Store your Kraut

Keep the jar at room temperature in a dark, cool place (65degF – 75degF).

Step 7: Check Your Kraut Daily

• 
  Check your sauerkraut on a regular basis to ensure that the cabbage remains submerged. Remove any scum on the surface.
  
• 
  If you see mold floating on your kraut, it doesn’t mean that the kraut is bad. The mold can be removed and the fermentation process continued. If it smells bad you should trust your nose. It’s possible that your batch has been contaminated. )
  
• 
  Ferment your kraut for at least 3 days at room temperature. It’s best to ferment your kraut for at least two full weeks for the best taste.
  
• 
  The sauerkraut will produce gas during the fermentation process. It is important to “burp”, or loosen the cloth or lid, daily. This will help prevent the buildup of pressure that could cause the jar to explode.
  

Step 8: Store and Refrigerate. Enjoy!

Once your kraut has finished fermenting, place it in a clean airtight container. Store it in the fridge. The kraut will continue to ferment but at a slower rate. Sauerkraut is ready to eat immediately, and can last for months in the fridge.

Sauerkraut made in a jar can be a simple and effective way to improve your gut health, immunity and overall wellbeing. It is also a fraction of what you would pay for store-bought sauerkraut. This recipe is easy to follow. Experiment with different herbs, spices, and vegetables to make it even better.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5977097/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4268643/

https://www.sciencedirect.com/topics/food-science/sauerkraut

https://www.sciencedirect.com/book/9780128023099/fermented-foods-in-health-and-disease-prevention

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9916812/

https://www.forbes.com/sites/danieladelorenzo/2021/07/31/how-fermentation-can-avoid-food-waste-and-create-tasty-plant-based-products/

https://ucanr.edu/sites/mfp_of_cs/files/321721.pdf

https://pubmed.ncbi.nlm.nih.gov/25047574/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4052396/

https://pubmed.ncbi.nlm.nih.gov/24780623/

https://pubmed.ncbi.nlm.nih.gov/17922955/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058509/

https://www.sciencedirect.com/science/article/pii/S0924224414002386

https://extension.psu.edu/lets-preserve-fermentation-sauerkraut-and-pickles#:~:text=Store%20the%20container%20at%2070,F%2C%20sauerkraut%20may%20not%20ferment.

The article How to Make Homemade Sauerkraut in a Mason Jar first appeared on Alternative Medicine Magazine.

Frequently Asked Questions

Why is holistic medicine better?

Holistic care addresses the whole person rather that individual symptoms. This involves looking at how someone feels about their body, their diet, where they live, and how much stress they have.

Holistic medicine treats patients as an integrated whole. This may sound simple but it is not easy to practice. Most doctors are focused on the physical side.

What does it mean to use complementary medicine?

Complementary Medicine encompasses any medical treatment that adds to the mainline. It includes treatments such as acupuncture, aromatherapy, chiropractic care, homeopathy, hypnosis, massage therapy, naturopathy, reflexology, traditional Chinese medicine, yoga and others.

Complementary medicines are not used instead of conventional medicine but rather alongside it. These complementary medicines are also known as “alternative”, “integrative”, or “integrative” medicine. They combine Western scientific methods and other proven therapies to heal people.

Why is alternative medicine important

Alternative medicine is very popular, as they are often less expensive and more beneficial than traditional treatments. Patients have sometimes died after receiving these treatments. This could be due to allergic reactions or side effects. It’s also possible that certain alternative therapies may not help at all.

In addition, alternative medicines can be dangerous if you don’t know enough about them to choose the right ones. Vitamin supplements, such as vitamin pills, are not controlled like pharmaceuticals. Therefore, it is possible to overdose. Other remedies, however, can be toxic.

What are the benefits of alternative treatment methods for cancer patients?

When trying to deal with their cancer, patients with the disease are often confronted with many obstacles. Patients may feel hopeless or helpless, and might lose all hope of recovery. Patients may feel pain, nausea or fatigue. They might also experience loss of strength, lack of appetite, or feeling helpless.

Additionally, most traditional treatments do not work against cancer cells. It is important that cancer patients look for alternative therapies, such a complementary medicine. Research shows that nearly half of patients have used alternative medicine at least once in their treatment.

Sometimes, cancer patients will choose complementary medicine to chemotherapy. This is because they believe it will be easier and more effective in managing side effects. They may also prefer it as it costs less.

Other reasons include the following:

Natural remedies may be able to prevent a recurrence, according to some patients.

Many people believe natural remedies can improve their quality of living.

Others believe that natural remedies may reduce the chance of getting cancer.

For those concerned about possible side effects of chemotherapy, natural remedies can be used as first-line therapy.

What does holistic mean to you?

Holistic simply means holistic. Holistic refers to looking at the whole picture, not just one part. This is not always easy because we are used to seeing things as separate parts.

We tend to think in terms of black and white. There are many shades of grey.

You should always see the project from many angles when working on it. Consider it from every side.

Try to understand how it fits together as a whole. How does each of its components interact with one another?

Ask yourself why you are having trouble with a particular element. Also, consider the impact of any changes that you make.

Can a holistic practitioner write prescriptions?

Holistic medicine is based on the premise that all diseases are caused by a combination of factors, including diet, lifestyle, environment, stress, emotional state, genetics, and other health-related problems.

A well-rounded approach to treating patients includes considering these variables when prescribing medication.

Understanding how each factor affects patients is essential for a physician to be able understand modern science as well as traditional methods such homeopathy and herbs.

Many doctors have been certified in complementary or alternative medicine (C&A). This allows them offer a wide range of services to patients.

What Is Alternative Medicine?

This is a holistic approach to healing that emphasizes prevention over treatment. It encourages people to be informed consumers and actively participate in improving their health.

Alternative medicine refers generally to any form of diagnosis or treatment that does away with allopathic (conventional), medical approaches.

Statistics

• In 83% of the cases, the readers agreed. (en.wikipedia.org)
• According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
• These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
• A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
• An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)

External Links

cam.cancer.gov

• Office of Cancer Complementary and Alternative Medicine / OCCAM
  

nccih.nih.gov

• Statistics on Complementary, Integrative and Health Approaches
  
• Complementary, Alternative, or Integrative Health: What’s In a Name? NCCIH
  

liebertpub.com

• Games for Health Journal
  
• Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
  

doi.org

• Complementary or alternative health care in Israel
  

How To

How to get a job in Holistic Medicine

The field holistic medicine is expanding at an unimaginable rate. You can choose to pursue this career in many ways. Returning to school is the best way to go if you’re looking to make a career out of this.

There are many schools that offer courses in holistic medicine. These include the National College for Complementary Medicines (NCCM), which offers both undergraduate and postgraduate degrees. A number of programs are offered specifically for medical professionals interested in entering the field.

Many online universities also offer holistic health classes. One such program is called the Institute of Integrative Nutrition (IIN). This college provides students with many holistic health education tools.

Another option is to attend a traditional four year college. Many colleges offer holistic health courses. For example, the University of California offers a Bachelor of Science in Holistic Health Sciences.

You should take a nutrition course if you want to pursue a career in holistic medicine. NCCM recommends students take courses in nutrition before beginning any professional training. A good knowledge of nutrition is crucial for integrative medicine.

Because holistic medicine focuses on treating the whole person rather than just focusing on symptoms, it requires more knowledge and skill than conventional medicine does. Because of this, those interested in holistic medicine need to understand how to evaluate different types of illness from a nutritional perspective.

According to the NCCM, nutritionists often collaborate with doctors to offer dietary advice to patients. Some go so far to recommend specific diets and supplements based upon their assessment of the patient.

The fundamental principles of nutrition are essential for holistic practitioners. This includes understanding what foods are healthy and which ones are not. It is also about identifying nutrient deficiencies as well as other problems that may cause them.

It is important to remember that holistic practitioners do not specialize in nutrition. Some specialize in herbal therapies, while others are more focused on acupuncture. Others combine both of these approaches into one treatment.

But holistic practitioners suggest a diet rich and varied in fruits, veggies, nuts, seeds, legumes, and grains. They also recommend that you eat plenty of seafood and fish. They suggest avoiding processed foods and fast food restaurants. Instead, they recommend eating organic produce whenever possible.

A balanced diet is a key factor in preventing disease, which holistic practitioners all agree on. There are some things that they disagree on. They disagree with the belief that gluten causes celiac. They believe that the disorder is caused by a deficiency of nutrients.

However, they agree that allergic reactions can be triggered by certain foods. For example, they say that shellfish and peanuts cause anaphylaxis. They also warn against excessive caffeine.

Many holistic practitioners will use herbs to treat different illnesses. However, they do not recommend using drugs. They feel such drugs only mask the problem rather than solve it. Therefore, natural remedies are preferred.

Holistic practitioners offer a range of alternative therapies and often employ complementary methods. These include:

• Acupuncture – In Chinese medicine, this involves strategically inserting needles under the skin. This is believed to stimulate the body’s healing mechanisms.
• Herbal therapy- Holistic practitioners use herbs to treat many disorders in addition to acupuncture. One common herb used for this purpose is ginseng.
• Homeopathy – Another form of traditional Chinese medicine, homeopathy is based on the principle of like cures. Imagine that you have a similar symptom to someone who has the same ailment. You should seek the same ingredients in the original remedy.
• Massage therapy – Many holistic practitioners offer massage to promote relaxation and stress reduction. They also claim that it helps improve blood circulation, increase energy levels and ease muscle tension.

Make sure you are satisfied with the services provided by your chosen practitioner. If you want someone specializing in nutritional counseling, look for a practitioner with a degree in nutrition. The American Association of Oriental Medicine (AAOM) has a certification program that allows you to learn more about acupuncture.

Ask your doctor any questions you may have about holistic care. You may also wish to check with your insurance provider to know what services are covered.

–

——————————————————————————————————————————————

This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.

If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.

——————————————————————————————————————————————

By: Dick Benson
Title: How to Make Homemade Sauerkraut in a Jar
Sourced From: alternativemedicine.com/conditions/gut-health/digestive-issues/how-to-make-homemade-sauerkraut-in-a-jar/
Published Date: Mon, 22 May 2023 06:00:19 +0000

Frequently Asked Questions

Why is holistic medicine better?

Holistic care addresses the whole person rather that individual symptoms. This involves looking at how someone feels about their body, their diet, where they live, and how much stress they have.

Holistic medicine treats patients as an integrated whole. This may sound simple but it is not easy to practice. Most doctors are focused on the physical side.

What does it mean to use complementary medicine?

Complementary Medicine encompasses any medical treatment that adds to the mainline. It includes treatments such as acupuncture, aromatherapy, chiropractic care, homeopathy, hypnosis, massage therapy, naturopathy, reflexology, traditional Chinese medicine, yoga and others.

Complementary medicines are not used instead of conventional medicine but rather alongside it. These complementary medicines are also known as “alternative”, “integrative”, or “integrative” medicine. They combine Western scientific methods and other proven therapies to heal people.

Why is alternative medicine important

Alternative medicine is very popular, as they are often less expensive and more beneficial than traditional treatments. Patients have sometimes died after receiving these treatments. This could be due to allergic reactions or side effects. It’s also possible that certain alternative therapies may not help at all.

In addition, alternative medicines can be dangerous if you don’t know enough about them to choose the right ones. Vitamin supplements, such as vitamin pills, are not controlled like pharmaceuticals. Therefore, it is possible to overdose. Other remedies, however, can be toxic.

What are the benefits of alternative treatment methods for cancer patients?

When trying to deal with their cancer, patients with the disease are often confronted with many obstacles. Patients may feel hopeless or helpless, and might lose all hope of recovery. Patients may feel pain, nausea or fatigue. They might also experience loss of strength, lack of appetite, or feeling helpless.

Additionally, most traditional treatments do not work against cancer cells. It is important that cancer patients look for alternative therapies, such a complementary medicine. Research shows that nearly half of patients have used alternative medicine at least once in their treatment.

Sometimes, cancer patients will choose complementary medicine to chemotherapy. This is because they believe it will be easier and more effective in managing side effects. They may also prefer it as it costs less.

Other reasons include the following:

Natural remedies may be able to prevent a recurrence, according to some patients.

Many people believe natural remedies can improve their quality of living.

Others believe that natural remedies may reduce the chance of getting cancer.

For those concerned about possible side effects of chemotherapy, natural remedies can be used as first-line therapy.

What does holistic mean to you?

Holistic simply means holistic. Holistic refers to looking at the whole picture, not just one part. This is not always easy because we are used to seeing things as separate parts.

We tend to think in terms of black and white. There are many shades of grey.

You should always see the project from many angles when working on it. Consider it from every side.

Try to understand how it fits together as a whole. How does each of its components interact with one another?

Ask yourself why you are having trouble with a particular element. Also, consider the impact of any changes that you make.

Can a holistic practitioner write prescriptions?

Holistic medicine is based on the premise that all diseases are caused by a combination of factors, including diet, lifestyle, environment, stress, emotional state, genetics, and other health-related problems.

A well-rounded approach to treating patients includes considering these variables when prescribing medication.

Understanding how each factor affects patients is essential for a physician to be able understand modern science as well as traditional methods such homeopathy and herbs.

Many doctors have been certified in complementary or alternative medicine (C&A). This allows them offer a wide range of services to patients.

What Is Alternative Medicine?

This is a holistic approach to healing that emphasizes prevention over treatment. It encourages people to be informed consumers and actively participate in improving their health.

Alternative medicine refers generally to any form of diagnosis or treatment that does away with allopathic (conventional), medical approaches.

Statistics

• In 83% of the cases, the readers agreed. (en.wikipedia.org)
• According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
• These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
• A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
• An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)

External Links

cam.cancer.gov

• Office of Cancer Complementary and Alternative Medicine / OCCAM
  

nccih.nih.gov

• Statistics on Complementary, Integrative and Health Approaches
  
• Complementary, Alternative, or Integrative Health: What’s In a Name? NCCIH
  

liebertpub.com

• Games for Health Journal
  
• Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
  

doi.org

• Complementary or alternative health care in Israel
  

How To

How to get a job in Holistic Medicine

The field holistic medicine is expanding at an unimaginable rate. You can choose to pursue this career in many ways. Returning to school is the best way to go if you’re looking to make a career out of this.

There are many schools that offer courses in holistic medicine. These include the National College for Complementary Medicines (NCCM), which offers both undergraduate and postgraduate degrees. A number of programs are offered specifically for medical professionals interested in entering the field.

Many online universities also offer holistic health classes. One such program is called the Institute of Integrative Nutrition (IIN). This college provides students with many holistic health education tools.

Another option is to attend a traditional four year college. Many colleges offer holistic health courses. For example, the University of California offers a Bachelor of Science in Holistic Health Sciences.

You should take a nutrition course if you want to pursue a career in holistic medicine. NCCM recommends students take courses in nutrition before beginning any professional training. A good knowledge of nutrition is crucial for integrative medicine.

Because holistic medicine focuses on treating the whole person rather than just focusing on symptoms, it requires more knowledge and skill than conventional medicine does. Because of this, those interested in holistic medicine need to understand how to evaluate different types of illness from a nutritional perspective.

According to the NCCM, nutritionists often collaborate with doctors to offer dietary advice to patients. Some go so far to recommend specific diets and supplements based upon their assessment of the patient.

The fundamental principles of nutrition are essential for holistic practitioners. This includes understanding what foods are healthy and which ones are not. It is also about identifying nutrient deficiencies as well as other problems that may cause them.

It is important to remember that holistic practitioners do not specialize in nutrition. Some specialize in herbal therapies, while others are more focused on acupuncture. Others combine both of these approaches into one treatment.

But holistic practitioners suggest a diet rich and varied in fruits, veggies, nuts, seeds, legumes, and grains. They also recommend that you eat plenty of seafood and fish. They suggest avoiding processed foods and fast food restaurants. Instead, they recommend eating organic produce whenever possible.

A balanced diet is a key factor in preventing disease, which holistic practitioners all agree on. There are some things that they disagree on. They disagree with the belief that gluten causes celiac. They believe that the disorder is caused by a deficiency of nutrients.

However, they agree that allergic reactions can be triggered by certain foods. For example, they say that shellfish and peanuts cause anaphylaxis. They also warn against excessive caffeine.

Many holistic practitioners will use herbs to treat different illnesses. However, they do not recommend using drugs. They feel such drugs only mask the problem rather than solve it. Therefore, natural remedies are preferred.

Holistic practitioners offer a range of alternative therapies and often employ complementary methods. These include:

• Acupuncture – In Chinese medicine, this involves strategically inserting needles under the skin. This is believed to stimulate the body’s healing mechanisms.
• Herbal therapy- Holistic practitioners use herbs to treat many disorders in addition to acupuncture. One common herb used for this purpose is ginseng.
• Homeopathy – Another form of traditional Chinese medicine, homeopathy is based on the principle of like cures. Imagine that you have a similar symptom to someone who has the same ailment. You should seek the same ingredients in the original remedy.
• Massage therapy – Many holistic practitioners offer massage to promote relaxation and stress reduction. They also claim that it helps improve blood circulation, increase energy levels and ease muscle tension.

Make sure you are satisfied with the services provided by your chosen practitioner. If you want someone specializing in nutritional counseling, look for a practitioner with a degree in nutrition. The American Association of Oriental Medicine (AAOM) has a certification program that allows you to learn more about acupuncture.

Ask your doctor any questions you may have about holistic care. You may also wish to check with your insurance provider to know what services are covered.