I am so excited to share my dear friend Robyn Youkilis’s new book: GO WITH YOUR GUT: The Insider’s Guide to Banishing the Bloat with 75 Digestion-Friendly Recipes is available for pre-order! Half how-to high level coaching guide and half cookbook, Go with Your Gut includes over 75 beautiful recipes that are adaptable for everyone from paleo to vegan, including this simple & delicious Sauerkraut.
Eating fermented foods is a must for anyone looking to kick their health into high gear. Sauerkraut enhances digestion, boosts immunity & is full of fiber. I like to keep mine simple by adding only cabbage, salt & caraway seeds but you can alter the recipe to your liking! It adds a balanced salty/sour element to your breakfast scramble, salad or dinner plate. Enjoy!
Makes roughly 4 cups
1 large head of cabbage, any variety
1 tablespoon sea salt, more if needed
Filtered water, as needed
Additional minor ingredients you can add (make sure your mixture is mostly cabbage):
Thinly sliced apple or pear
Onions, thinly sliced
Garlic, finely chopped
Dried juniper berries
Gingerroot, peeled and grated
- Pull off and set aside 2 outer leaves from the cabbage. Finely shred the remainder.
- In a large mixing bowl mix the cabbage with the sea salt by hand. You’ll want to spend quite a bit of time on this, until the cabbage starts to get all juicy and you have liquid pooling at the bottom of the bowl. Taste it throughout; it should taste very, very salty. Add any additional ingredients now.
- Pack the veggies into a fermenting vessel (a 24 ounce Mason jar and lid works great). You’ll want to stuff the jar with an inch or two of cabbage and pack the veggies tightly down, then add another inch or two and repeat. Liquid should come up and cover the veggies at each stage of the packing and layering. Pack the veggies until you reach the top of the jar with about an inch or two of space. You want to make sure your veggies are below their liquid. If you need to, add a splash of filtered water or you may need a smaller jar (depending on size of cabbage used).
- Layer the top of the veggies with the reserved folded outer cabbage leaves and seal the jar. Leave it at room temperature in a cool, dark place.
- You’ll want to “burp” your veggies every day or two. Simply unscrew the lid and allow the air to escape. You may want/need to pack your veggies down with your fist again.
- After about 1 week, you can taste your kraut. It should taste sour and slightly salty with a tangy flavor and have a nice but strong aroma. If it tastes good, it’s good. If it tastes bad, you may need to scrape off the top layer and discard it, then see if the kraut tastes yummy beneath the liquid. Allow it to ferment until your heart desires! I find that anywhere between 10 days and 1 month tastes great (but you can let some ferments go a year or more!). Once the taste is to your liking, seal and store it in the fridge for months.
Note: You’ll want to use a fresh, clean fork every time you serve your kraut or whole brined vegetables. This keeps the unique bacterias in your mouth from mixing and multiplying in your jar.
Robyn Youkilis, AADP, is a certified wellness expert, sought-after TV personality, author, and the founder of the wildly popular health coaching business, Your Healthiest You. She regularly advises The Today Show, People, Redbook, and thousands of women who want to lose weight and get energized without going on another diet.
Robyn’s highly anticipated book, Go with Your Gut, will be released in February 2016. With a foreword from New York Times bestselling author Gabrielle Bernstein and glowing early reviews from fellow leading experts like Joe Cross, JJ Virgin, and Diane Sanfilippo, Go with Your Gut is the go-to guide for healing your digestion, listening to your body, and loving your life.
Known for her straightforward yet supportive style, Robyn helps her clients get off restrictive diets and learn to trust their gut instincts when it comes to food andlife. She’s been featured by The Cooking Channel, The Wall Street Journal, Health, Men’s Fitness, Fitness, The Huffington Post, CBS News, NYLON and more. Bi-coastal and an avid traveler, Robyn lives in New York City and Los Angeles with her husband.