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Lacto-fermented Apple Sauerkraut

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Sauerkraut is the perfect side dish to your grilled summer fare.  Burgers, salmon, and grilled vegetables all pair nicely with a savory sauerkraut.  And just to mix things up, here is a unique Bavarian sauerkraut variety featuring apples, caraway seeds and juniper berries.

Have you heard about lacto-fermentation?  Likely you are familiar with the process if not the term. Lacto-fermented foods are fermented by lactobacillus bacteria, which is a category of beneficial bacteria that feeds on sugar and produces lactic acid as a by-product. Moreover, this is why lacto-fermented foods taste acidic.  SCD Essential Probiotics contains 5 probiotic strains in the lactobacillus family (plus 6 others) and can be added to recipes as a fermentation starter.  In fact, we tried this recipe and added SCD Essential Probiotics to start the fermentation and boost the probiotic content.

Ingredients

  • 3 or 4 heads of cabbage, shredded;
  • 2 or 3 apples, peeled and coarsely chopped;
  • 3 tbsp caraway seeds;
  • 3 tbsp Juniper berries, crushed;
  • 1/4 cup sea salt;
  • 2 Tbsp. SCD Essential Probiotics

Directions

  1. Combine the shredded cabbage, chopped apples, spices and SCD Essential Probiotics.
  2. Add shredded cabbage and apple mixture little by little into a jar.  We used a kombucha fermentation crock.  Pound the mixture to soften the vegetables and sprinkle a little sea salt as you go.
  3. Fill the jar no more than 1 inch below the top (because of expansion).  Ensure that the extracted water covers the vegetables entirely. If not, create a brine of 2 tablespoons sea salt to 4 cups water and add the needed amount to the jar.
  4. Press the mixture and keep it under the brine by placing a plate or a lid on top.  Weigh the lid down with a rock or a jug of water. Cover with a clean towel if needed to keep out fruit flies.
  5. Place the fermentation jar in a warm spot in your kitchen and allow the sauerkraut to ferment for 7 to 10 days.
  6. Check from time to time to ensure that the brine covers the mixture.
  7. Taste your sauerkraut during the fermentation process and move it to the refrigerator when you like the taste.

We halved the recipe and still had plenty to share with friends.  And the word in the office was, “Delicious!” So, try this paleo, lacto-fermented, sauerkraut recipe for you next grilling party or picnic.  It’s a savory, healthy, probiotic addition to any summer menu.

Check out our other probiotic recipes that are fun and easy to make!

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