Lacto-Fermented Sauerkraut Recipe

Homemade lacto-fermented sauerkraut differs from most store bought sauerkrauts in that no vinegar is added to it. Since it isn’t heated,  it is still ALIVE! This means that it is rich in probiotics which are great for your gut health. I have kept it in the fridge for over 7 months with no issues. Keep in mind that the flavour of the sauerkraut will change with time since it continues to ferment even when it is moved into the fridge.

What is Lacto-fermentation?

Lacto-fermentation is a traditional fermentation method that relies on the lactic acid bacteria that is naturally present on the surface of fruits and vegetables. We want to create an environment where the lactic acid bacteria can out-compete other micro-organisms. Lactic acid bacteria (LAB) can grow in an environment that is acidic (low pH), salty, and has no oxygen (anaerobic). Many micro-organisms cannot tolerate these conditions, which is why the LAB can take over the ferment.

By submerging our vegetables or fruit in a salt water solution, we create a good environment for the lactic acid bacteria (LAB) to multiply. The LAB eats the sugars from the vegetables and fruit and produces lactic acid. Lactic acid makes the ferment sour and acidic. These acidic conditions further help to preserve the ferment.

What salt to use for my lacto-fermentation?

Use salt that does not contain iodine for your lacto-fermentation since iodine can inhibit your fermentation. However, many people (such as myself) have made successful lacto-fermentations with iodized salt.

How much salt should I add to my lacto-fermentation?

If you add too little salt, the lacto-fermentation may not work. This is why it is important to use at least a 2% salt solution. As a general rule of thumb, lacto-ferments will call for a salt concentration between 2-5%. The amount of salt called for depends on how hard or soft the vegetables are.

Suggested Salt Concentration	Vegetables/Fruit to Ferment
2-2.5%	Apples, Carrots, Cauliflower, Cabbage, Garlic, Onion, Potatoes, Green beans, Beets, Garlic, Radish
3%	Eggplant, Berries
3.5-5%	Cucumber, Bell peppers, Hot chilies

If you have a scale, you can weigh the weight of the shredded cabbage, and then multiply that weight by 0.02 to figure out the minimum amount of salt that needs to be added. For example, 600g of cabbage x 0.02 = 12 grams of salt. In the sauerkraut recipe below I suggest adding 1 tablespoon of salt, which is about 15 grams. It is always better to add a little more salt than too little. With more salt, the fermentation will just take a little longer. Just remember: when in doubt, add a pinch of salt!

I don’t have a scale, what is an easy way to measure the salt concentration?

If you don’t want to bother weighing the ingredients and calculating the amount of salt, there is a simpler but less accurate method.

To make a brine, measure out 4 cups (1L) of water and dissolve 2 tablespoons (~ 30g) of salt in it. This will give you about a 3% salt solution which you can use to submerge your vegetables or fruits in. For salting directly onto vegetables, salt to taste, and then add a pinch more salt for good measure.

What kind of water should I use?

For lacto-ferments where a brine is added, avoid using tap water as it contains chlorine which can inhibit the fermentation. I recommend boiling water to remove the chlorine and allowing it to cool to room temperature before using it. Other people will purchase filtered or distilled water for their lacto-ferments which I consider unnecessary and a waste of money.

For some lacto-ferments, the vegetables are salted directly to draw out the water from inside the. The sauerkraut recipe below uses this ‘self-brining’ method.

How should I care for my lacto-ferment?

Leave your lacto-ferment on the kitchen table, away from direct sunlight, for 3 days to several weeks. I usually leave my ferments out for around a week. I will tap the top of the jar lid to see if I can press down on it easily. CO2 gas is produced during the fermentation and will put pressure on the lid. You need to release this pressure by ‘burping’ the jar, which is just gently loosening the lid. When loosening the lid, you will see bubbles rising to the top of the jar, and liquid may come out. This is a sign that the lacto-ferment is successful. The fermentation is most active within the first week it was made.

I like to place a plate underneath the jar to catch any liquid. Generally, the fermentation will be faster at warmer temperature than colder temperatures. When you are happy with the sourness level of the ferment, place the jar in the fridge for long-term storage. There is no need to burp the jar once it has been placed in the fridge.

Lacto-Fermented Sauerkraut Recipe Method

Step 1

Pull off the outer leaves of your cabbage, and any leaves that are cut or bruised. Set aside.

Step 2

Wash the cabbage head, and then shred the cabbage with a knife or mandolin. You can chop the cabbage more roughly if you enjoy a coarser sauerkraut.

Step 3

Add the salt and gentle massage the shredded cabbage to release the natural moisture inside the cabbage. Allow the cabbage to rest for 15 minutes, massage again, and then let rest for another 15 minutes.

Step 4

While the cabbage is resting, prepare your desired flavour add-ins and mix them in with the shredded cabbage.

Step 5

Pack the shredded cabbage into your jar, ensuring there is no big air pockets in your jar. Ensure that the sauerkraut is fully submerged in its own brine.

Step 6

If there is not enough brine, then dissolve 1/2 tablespoon of non-iodized salt in 1 cup of water. Pour the salt water over the sauerkraut until everything is submerged.

Step 7

Place one of the discarded outer cabbage leaves on top. This leaf will keep the sauerkraut below protected from the external environment. If there is a a lot of headspace in the jar, you can put a weight on top of the leaves to ensure that the sauerkraut remains submerged under the brine.

Step 8

Place a plate underneath your jar of sauerkraut to catch any brine that may leak out. Place your jar on the kitchen table, away from direct sunlight. Press on the jar lid every day to see if pressure is building up from the fermentation. If you can no longer press down, gently loosen the jar lid to ‘burp’ it, and release the CO2 gas.

Step 9

Burp the jar as needed for 4-7 days, or longer if you prefer a more sour taste. At warmer temperatures, the sauerkraut will ferment more quickly than at cold temperatures. When you are happy with the flavour of the sauerkraut, place the jar in the refrigerator. It will keep well in the fridge for 6-9 months.

Other recipes you might like:

• Lacto-Fermented Carrots
• Cinnamon Spiced Fermented Apples
• Stuffed Cucumber Kimchi