RESTORE YOUR GUT BY GROWING YOUR GOOD BACTERIA

Fermented foods have been consumed for over 5000 years, & in our more recent cultures, utilizing foods rich in probiotics is practiced less. Most think of yogurt as a great source of probiotics, and unfortunately, many of the yogurts on the market don’t contain live cultures.

However, Sauerkraut is a fermented cabbage that is easily made or can be purchased at your local health food store in the refrigerated area (Bubbies or Wild Brine are a couple of my favorites). Unfortunately, sauerkraut on grocery store shelves don’t contain live bacteria.

If you are looking to take your Gut Health to the next level, try this simple inexpensive recipe to start growing your army of good bacteria. It will help restore your gut health.

INGREDIENTS

1 head green cabbage
1 Tablespoon sea salt
purified water

DIRECTIONS

CHOP & MASH

Pull out 3 outer leaves off the head of cabbage and set aside. Chop the cabbage with a knife or with a mandolin. Place chopped cabbage in a big bowl and add the sea salt. Massage the cabbage with your hands until it breaks down and becomes soft(about 10 minutes). Pack the cabbage in the mason jar tightly, pushing it all the way down until it submerges in its own juices (this is the brine).

Leave about 1 1/2 inches of space from the top of the jar. If there is not enough brine to cover the cabbage, add more brine by combining a teaspoon of sea salt with 1 cup of water. Roll up the leaves and place them in the jar to push the cabbage under the brine, or you can use a small glass jar inside the larger jar filled half way with water to weigh down the cabbage. Screw on the jar loosely so gas can escape as fermentation takes place, if a lid will not fit you can also use a coffee filter and rubber band to cover the jar.

IMPROVED GUT HEALTH AWAITS!

Set on the counter for 7 days in a cool, shaded place. During fermentation the sauerkraut will bubble a little and become cloudy. If scum appears, remove it with a spoon. Remove the rolled up cabbage leaves and toss in the garbage before eating.

*The key is to keep the cabbage below the brine. If any scum appears, remove it with a spoon. If the rolled up cabbage leaves turn brown or yucky, no worries as you won’t be eating these.