It contains more probiotics than yogurt, it can be incorporated into all types of foods and you can prepare it at home. Sauerkraut -o sauerkraut in German- is a food originating from Germany that has great health benefits. It is a fermented cabbage, with a characteristic taste for which, until now, it had not had many followers in our country. However, its many properties are worth at least trying it.
Over the years, we have started to pay more attention to probiotic foods. Probiotics are live microorganisms (such as bacteria and yeast) that provide health benefits when consumed. They are naturally present in some fermented foods, added to some food products, and available as dietary supplements.
Probiotics work primarily in the digestive system, where they can affect the gut microbiome. This microbiome is made up of many microorganisms—mostly bacteria—that live primarily in the large intestine. When a person eats or drinks enough probiotics, they help protect the digestive system from harmful microorganisms, improve digestion and bowel function, and may provide other health benefits. In the case of sauerkraut, it has many benefits:
- Prevents diarrhea: Sauerkraut is a fermented food that may contain probiotic agents that prevent the multiplication of the Clostridium difficile bacteria, which causes intestinal imbalances, causing diarrhea, among other digestive problems. In turn, experiments have been carried out that confirm its effectiveness against bacteria such as salmonella, common in contaminated foods. The pathogen H. Pylori, which is one of the bacteria that most affects the intestine, even causing chronic gastritis, is also affected by the lactobacilli of sauerkraut, significantly alleviating its symptoms and stopping its multiplication.
- Improves digestion: Its consumption helps to increase the intestinal absorption of nutrients such as vitamin B, calcium and iron; improves the process of digestion of food; fights acidity; promotes the digestion of lactose, mainly in people intolerant to this sugar and; It fights constipation and diarrhea since it regulates intestinal transit.
- Natural anti-inflammatory: Another benefit of sauerkraut is that it stops the activity of nitric oxide, which is an important mediator in inflammatory processes. Chronic inflammation is a typical condition of diseases such as atherosclerosis, irritable bowel syndrome or Crohn’s disease; Eating sauerkraut could be beneficial in calming and preventing this inflammation.
- Maintains the immune system: Probiotics interact with the immune system by providing signals that promote the maturation of immune cells and the normal development of immune functions. Sauerkraut is also rich in vitamin C and iron, both of which support a healthy immune system.
- Prevents certain types of cancer: Sauerkraut is rich in vitamin C, a powerful antioxidant that protects the body’s cells from damage caused by free radicals. Likewise, this food is also rich in glucosinolates, which protect the body from infections and have anticancer action.
- Cardiovascular health: Sauerkraut is a good source of fiber and probiotics, both of which help lower cholesterol levels by preventing its absorption in the intestines. In addition to this, it contains menaquinone, known as vitamin K2, which is believed to help reduce heart risk by preventing calcium from building up in the arteries.
How to make homemade sauerkraut
It is a perfect garnish for meats and roasts, which goes especially well with pork shank. Although its uses go beyond traditional ones and can be added to soups, creams, salads, etc. Sauerkraut is a very accessible food, available in more and more supermarkets, with a price between four and eight euros. But it must be borne in mind that sauerkraut loses its properties when it undergoes pasteurization processes.
Today, we can prepare homemade sauerkraut effortlessly and with basic utensils:
- Three cabbages or the equivalent of a kilo.
- 20 grams of coarse salt. To make sauerkraut, we will always need two percent of the weight of the cabbage in salt
Another key ingredient is patience, as the process takes at least two weeks:
- Clean the cabbage well, removing all the ugly outer leaves.
- Cut the cabbage into quarters, removing the central stem.
- Weigh the cabbage and calculate two percent of the equivalent weight. This will be the amount of coarse salt we will need to add.
- Using a sharp knife or a mandolin, cut the cabbage into thin strips. Place it in a wide, deep container, add the coarse salt and, with very clean hands, “massage” the cabbage so that the salt reaches all the cabbage strips. Let it sit for six hours, during which time the salt will release the juices from the cabbage.
- Once the resting time has elapsed, if the cabbage has not been completely covered with liquid – it depends on the type of cabbage we are using – add boiled and cooled water to cover.
- Put some weight on the cabbage so that it is completely submerged in the liquid, cover it with a towel and let it ferment for at least two weeks.
- The ideal fermentation temperature is between 18ºC and 20ºC, it is advisable that the place where it is left to ferment is cool and dry. After a few hours, you will start to see CO2 bubbles rising to the surface, this is completely normal. As the days go by, the cabbage becomes more tender and the flavor more acidic. After two weeks, the cabbage is noticeably fermented and can be consumed. However, you can also let it ferment for longer if you want to obtain more complex flavors. Once ready, transfer the sauerkraut to jars and store it in the refrigerator.
Although sauerkraut can be stored for months at low temperatures, you must be vigilant to prevent it from spoiling. Watch out for traces of mold both in the food and in the container, in addition to radically changing the smell. If it starts to smell like rotten eggs or any other unpleasant odor, do not hesitate to throw it away.
