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Fermentation is one of the oldest methods of food preservation, and it’s making a big comeback for good reason! Not only does it enhance flavor, but it also boosts gut health with beneficial probiotics. If you’re new to fermentation, sauerkraut and yogurt are two of the easiest places to start.
Why Ferment Your Own Food?
- Better for Digestion: Naturally occurring probiotics support gut health.
- No Artificial Ingredients: Store-bought versions often have preservatives or pasteurization that kill beneficial bacteria.
- Long Shelf Life: Properly fermented foods last for months in the fridge.
- Cost-Effective: A head of cabbage and some salt can make jars of probiotic-rich sauerkraut!
- Keeping Tradition Alive: Be part of a movement to learn and share time-honoured wisdom.
How to Make Sauerkraut (The Easy Way!)
Ingredients:
- 1 medium green cabbage (about 2 lbs)
- 1 ½ tablespoons non-iodized salt (like sea salt or kosher salt)
- Optional: ½ teaspoon caraway seeds for flavor
Instructions:
- Shred the Cabbage: Remove the outer leaves and finely shred the cabbage.
- Massage with Salt: Place cabbage in a large bowl, sprinkle salt over it, and massage with clean hands until it releases liquid (about 5-10 minutes).
- Pack into a Jar: Tightly pack the cabbage into a clean mason jar, pressing down so the liquid covers the cabbage completely.
- Weigh it Down: Place a fermentation weight or a small clean jar inside to keep the cabbage submerged.
- Cover & Ferment: Cover the jar with a cloth or loose lid and let it sit at room temperature (18-22°C) for 1-4 weeks.
- Check & Taste: After a few days, bubbles will appear. Start tasting after a week and ferment to your desired tanginess!
- Store & Enjoy: Once you’re happy with the taste, refrigerate and enjoy on sandwiches, salads, or as a side.
How to Make Homemade Yogurt
Ingredients:
- 1 liter (4 cups) whole milk (pasteurized but not ultra-pasteurized)
- 2 tablespoons plain yogurt with live cultures (store-bought or from a previous batch)
Instructions:
- Heat the Milk: In an enameled cast iron dutch oven/pot with a lit, heat the milk to 82°C (180°F), then turn off the heat, cover the pan, and leave for 30 minutes.
- Cool to 43°C (110°F): Let it cool slightly before adding the yogurt starter.
- Add the Starter Yogurt: Whisk in the 2 tablespoons of plain yogurt.
- Incubate: Cover, and keep at 43°C (110°F) for 6-12 hours by placing it in the oven with the oven light on overnight. Or, if using a regular pot, pour into a glass jar and place in a yogurt maker, or insulated cooler to maintain warmth.
- Chill & Enjoy: Once thickened, refrigerate for at least 4 hours before eating.
- Optional: Use a mesh strainer and a butter muslin/nut milk bag to drain out some of the whey for a thicker yogurt.
Fermentation FAQs & Troubleshooting
- Is my sauerkraut bad if there’s mold? If it’s only on the surface, skim it off. If it smells rotten, discard and start over.
- Why is my yogurt runny? It may not have incubated long enough or wasn’t kept at a steady temperature.
- How do I make my sauerkraut crunchier? Use fresh cabbage and avoid over-massaging it.
Final Thoughts
Fermenting at home is easy, fun, and incredibly rewarding! Start with sauerkraut or yogurt, and once you feel confident, you can try kimchi, kefir, ginger bug sodas, pickles, or even sourdough.
What fermentation project are you excited to try first? Let me know in the comments!
Ready for the next fermentation project? Check out How to Make a Ginger Bug and start making probiotic fermented sodas at home!