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DIY Sauerkraut | Easiest Probiotic-Rich Food
Food

DIY Sauerkraut | Easiest Probiotic-Rich Food

April 26, 2021

Maybe you’ve only had sauerkraut with a hot-dog, maybe you’ve never tried it. But I would argue that everyone should be eating sauerkraut whenever they can! It is FULL of probiotics, those friendly bacterias that help with gut function. And it is really easy to make, I think it’s the easiest probiotic-rich food. We have eaten sauerkraut for the last couple of years, but we started eating it even more when we started the GAPS diet. 

It is a simple dish to make and add to the side of any meal you’d like. So, here’s how you can start making it and eating with your own family!

Why Sauerkraut?

Our tummies work hard to process all the food that we put inside them. And the mainstream American diet does not help you gut at all. If you want to read more about that, check out the Weston A. Price foundation’s website, there are numerous articles there for you. But the short story is that you need probiotics to help your gut process the food that you eat. 

Many people seek probiotics out in the vitamin section of the store, but the easiest, and cheapest, way to get probiotics in your diet is through making sauerkraut! Just two ounces of sauerkraut has more probiotics than an entire bottle of 100 probiotic capsules! So head to the produce section and get yourself some cabbage instead. Then follow this recipe for the easiest probiotic food ever.

We personally make sauerkraut and eat it daily because it helps meet our needs for the diet we are on, the GAPS diet. You can read more about our experience with the GAPS diet here.

How to Make Sauerkraut

Ingredients:
1 head of cabbage (green or purple; preferably organic)
1 tablespoon real salt

Tools:
large mixing bowl
sharp knife and cutting board (or salad shooter/kitchen aid attachment)
glass jars
potato masher (optional)

Dice Cabbage, Squash and Squeeze

The first thing you’ll need to do is buy a head of cabbage or two. You can use white cabbage or purple, I’ve used both and they are equally tasty. Organic cabbage is preferable. You can read more about organic produce on the Weston A. Price foundation website.

Now take your cabbage and peel off the first few leaves, set aside. Then dice the rest up into small pieces. It doesn’t have to be too uniform, just small. If you have a salad shooter or an attachment for your kitchen-aid, they are very useful in dicing up the cabbage. But you can also use a simple knife and cutting board. 

Once the cabbage is totally diced up, add it to a bowl and sprinkle 1 tablespoon of salt onto the cabbage and gently stir.

**I should add a short note that the type of salt you use in your house is important. Many salts available today have non-caking agents included which help to keep the salt from sticking together through chemical processes that can be harmful to your digestion. I recommend using mineral salt from Real Salt. I’ve gotten salt from this company for years, and I love it!

At this point in the sauerkraut making, you can either leave it sitting for a couple hours or continue. I’ve found that if I leave the cabbage sitting with the salt on it for an hour or two it makes the next step much easier, so if you have the time, let it sit.

Use your hands to stir the sauerkraut together with the salt. But you have to do a bit more than stirring, you want to squeeze and squash the sauerkraut so that all the juices start to come out. It sounds harder than it really is. Just take your hands and punch down the cabbage then squeeze it together in your hands rubbing it around as it falls out of your hands back into the bowl. I would suggest wearing gloves for this part if you have sensitive hands, the salt can be quite rough. You can also use a potato masher to mash the cabbage together if you like.

After you’ve squeezed and squashed for a while, you should start to see the liquid forming in the bottom of your mixing bowl. This is excellent! Keep going until there is a lot of liquid in the bottom of your bowl.

Fill Jars with Sauerkraut

Then take out your glass jars and start stuffing the cabbage into them. I usually just place the clean jar inside the bowl of cabbage and fill it up there to avoid a mess. As you put the cabbage in the jar, press it down with your hand as much as possible. You’ll see the liquid level start to rise as you do this.

The important part in filling the jars is making sure that there is enough liquid to cover all of the cabbage in your jar. If you do not have enough liquid, simply pour out the cabbage back into the bowl and repeat the squashing and squeezing for another few minutes. 

You  need to have the liquid completely covering the cabbage when the jar is full. This is to make the cabbage ferment and prevent it from molding. Sometimes you really have to press down hard to make all the liquid come out in the jar. Don’t be afraid to really jam it in there.

Then when the liquid is covering the cabbage pieces, place the leaves that you set aside earlier on top of the cabbage pieces and push those beneath the liquid as well. Adding the leaves to the top is optional, but I think that it helps to keep the cabbage below the surface of the liquid as it ferments.

Leave on Counter

If everything is under the liquid, then you’re done! Close the jar with a lid and leave it on your counter to ferment for 5 days (depending on the temperature in your house). I usually let mine stay on the counter for 7 days, but I like the extra sour taste.

As it is sitting on the counter, make sure that the cabbage stays covered in the liquid. It may expand some as it is fermenting, so you may need to press it back down again below the liquid during the 5 days on the counter. It is possible that it could mold if you do not press it down under the liquid during fermentation. (Some people use weights like these to keep the cabbage in the liquid).

After the 5 days have passed, give it a taste and see how you like it. If it’s not salty enough, you can always add more salt. But you want to make sure that it tastes nice and sour, that means that it’s fermented and full of those helpful probiotics. 

Storing and Serving

You can store fermented sauerkraut in the fridge for up to a year! It will continue to ferment slowly in the cool refrigerator though, so it would be VERY sour by then. 

Serve your sauerkraut with whatever meal you like. I especially like it with our lunches (like this chicken salad) as a crunchy treat or with a good pot roast and veggies. We also eat it as a snack throughout the day to get some extra probiotics in. It’s very easy to have as a side dish for meals by just pulling out the jar and setting it on the table with a spoon to serve.

One closing tip is that if you’ve got the room in your fridge, make a couple batches of this recipe at once. Because the sauerkraut lasts so long in the refrigerator, you don’t have to worry about it going bad and it’s much easier to make a lot at once than to make little batches all the time.


Enjoy this tasty, probiotic-rich food! Let me know if you give this recipe a try in the comments!

More Recipes:

Yogurt in the Instant Pot

DIY Chicken Meat Stock

Chicken Salad

South Indian Chicken Biryani

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Oxford Botanical Garden | Expat Update
DIY Chicken Meat Stock | Gut-Healing Drink

Welcome! I’m Deborah. So glad you’re here!

Here you’ll find encouraging, Scripture-filled posts and Bible study tips. Because theology is for every mom! Get to know me here.

Here’s what I’ve written lately…

  • Nurturing the Soul: Starting Your Day with the Bible as a Mom
  • Home Education Curriculum | Autumn 2023
  • 3 Things I’ve Stopped Doing
  • South Indian Chicken Biryani | Aromatic Rice with Chicken
  • Ep. 21 Why You Need a Bible Reading Plan | And How To Choose One!

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    It's an ongoing project. 😅 But that's why Jesu It's an ongoing project. 😅  But that's why Jesus said, "Come to me, you who are weary." We don't have to fix our lives or ourselves before coming to God. He's ready to clean us up for Himself and His glory. 💕
    God's promise to help me. ❤️ Hebrews 13:5 says God's promise to help me. ❤️ Hebrews 13:5 says that God is our helper. He knows what I'm dealing with each and every moment and He's there for me in each one. A few minutes after this moment of tension, the baby quieted down and went to sleep. Then we passed by honeysuckle that Aletheia pointed out and we got to breathe in the sweet smell. What a change in just a few short moments. 💕
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    Psalm 119 is the longest chapter of the Bible at 1 Psalm 119 is the longest chapter of the Bible at 176 verses! It is full of acrostic sections, one for each letter of the Hebrew aleph bet. 😉 The Psalmist goes on verse-by-verse about how much He loves God's laws. And you'd think after writing about how much God's Word has helped him and how he cherishes it for 175 verses that he's got his life figured out; he knows how to be a Christian. Well, here's what the final verse says, "I have gone astray like a lost sheep, seek your servant, for I do not forget your commandments." What?! He is still lost and needs God's help. And, friend, that is also our story. No matter how much Bible study we do, we will always need more. How gracious of God to continue sanctifying us through His Word each and every day. ❤️📖

#PsalmsOfPraise
#FaithfulInPsalms
#MomLifeReflections
#InspiredByPsalms
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#BibleVerseInspo
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#BibleAndMotherhood
    I spent a lot of my life on tropical islands so I I spent a lot of my life on tropical islands so I am a summer girl through and through. Starbucks can keep their pumpkin spice latte for all I care (there's too much sugar in it for me anyway! 🤣). But deeper than my own preference of the season, I am learning to lay my preferences aside and try to enjoy and grow in each season I am in. Whether it's the spring, summer, autumn, or winter ... Whether it's hard seasons of motherhood like toddler tantrums, difficulty with mom friends, or disagreements with hubby on how to parent... God mercifully uses all those changes and seasons to mold and shape me to be more like Christ. He's masterfully directing my little life to bring Him glory and most of the time I feel like I'm just along for the ride! What are you learning in this season of your life? And, are you a pumpkin spice latte person or no? 😉

Ecclesiastes 3:1 "To everything there is a season."

Romans 8:28 "God works all things together for good to those who love Him."

#SummerBlessings
#JoyfulSummerDays
#FaithInSummer
#GodsCreation
#FamilyFunInTheSun
#SunshineAndSoulshine
#SummerLoveAndFaith
#HeavenlyAdventures
#SummerGrace
#MakingMemoriesForJesus
    This video sums up my life lately. And the caption This video sums up my life lately. And the caption sums up my feelings about it. ❤️ soak up those precious moments with your kids, mamas! They go by quickly.
    Rainy mornings are not my favorite... They usually Rainy mornings are not my favorite... They usually make me feel like doing nothing! But I've realized that if I get up and out of the house, even for just a short walk, my outlook changes for the better. How kind of God to give us such simple joys like scooter rides, river paths, and wispy willows over canals. And even kinder to use them to strengthen and lift our spirits when we are down. 💕

1 The heavens declare the glory of God, and the sky above proclaims his handiwork.  2 Day to day pours out speech, and night to night reveals knowledge.  3 There is no speech, nor are there words, whose voice is not heard.  4 Their voice goes out through all the earth, and their words to the end of the world. (Psalm 19:1-4, ESV)
    1. Make your own salad dressing! 🥗 It's serious 1. Make your own salad dressing! 🥗 It's seriously so simple! Here's a quick recipe:

1 tablespoon olive oil
1 tablespoon apple cider vinegar
1 teaspoon honey
Pinch of salt
A few twists of freshly cracked pepper

Twizzle it up, adjust to taste, and pour over salad!

Not only is it easy, but it keeps those nasty, seed-oil filled dressings from the store out of your kitchen. 

And my next hack is even better, 2: use a frother for your homemade salad dressing! I did this one day when I was in a hurry and I've never looked back. 😎

What's your #1 kitchen hack? Leave it in a comment!

#ChristianHomemaking
#BiblicalHome
#FaithfulHomemaker
#GodlyHome
#HomemakingMinistry
#KingdomHome
#HonorGodAtHome
#FaithFamilyHome
#Proverbs31Home
#ChristCenteredHome
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#PrayerfulHomemaking
#ScriptureInHome
#ChristianHomemaker
#ServingAtHome
#HomemakingWithLove
#GodFirstHome
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#HomeWithPurpose
    With all the NEW things that you need to do with a With all the NEW things that you need to do with a newborn, there are 3 things that I've actually STOPPED doing... Maybe you should too!

1. Washing the dishes at night. 🧼
Guess what, they will be there in the morning! I come to the end of the long day and am so tired. Pushing myself to stay up and wash the dishes is not the right choice in this season. So I leave them to be, shower, and go to bed.

2. Listening to podcasts. 🎧
I used to keep up with so many podcasts! But since I've had my baby (and, tbh, even a few months before 😅) I haven't listened to any podcasts. We constantly have input into our brains with social media and the internet. My mind just needs a break! It has helped me focus more on the tasks at hand and being available for my daughter's many questions.

3. Trying to catch up on my Bible reading plan. 📖
Bible reading plans are my bread and butter; they help me get my reading done every day. But I do sometimes still miss a day here or there. I used to always just double up one day and play catch up so that I can stay on track. Well, I've stopped doing that. Now if I miss a day or many days I just read what's on the plan for today. That way I'm still reading and not overwhelmed with a large chunk that I can't get thru.

Evaluating what I do each and every day has become a wonderful practice for me. I'm thankful to God for helping me see what I can handle right now and what I can't. And then cutting out those things that are too much. Homemaking, motherhood, and life in general is a constant balancing and honing. Rest in God's direction as you make changes and grow.

So what are you going to stop doing today? 💕
    ​ I was so worried about how the age gap in my ​

I was so worried about how the age gap in my children would affect their relationship. Would the 5-year gap make it more difficult? Maybe my daughter would be annoyed with a little baby because she's older. Would she get jealous because most of my time will need to go to the newborn and not her? Will it be hard to manage having a newborn and occupying a 5-year-old at the same time?

Well, I'm now almost 3 months into this mother-of-two journey and I can say that I shouldn't have worried one bit.

If she's not cuddling him, she's doing a craft right next to him, she can't get enough of her little brother. But I can't blame her, he is just so cute!

In my head, I always pictured myself having children close together. So to have a gap of 5 years feels strange! But it just goes to show the truth of one of my favorite Proverbs: "Man plans his way, but the Lord directs his steps." (Proverbs 16:9).

What I thought would be the best thing for me as a mom is not what God has planned. But that's good! It's made me trust Him and His timing even more. 💕

#FaithfulMothering #TrustingGodParenting #ChristianMomLife #GodlyParenting #RaisingFaithfulKids #MomTrustsGod #FaithfulParenting #GodlyMotherhood #TrustingHisPlan #BiblicalParenting
    This has to be different for each person. For me, This has to be different for each person. For me, I find resting well to be MUCH more difficult than working hard. Especially since I've had my baby, every spare minute goes to a chore or task. A friend reminded me on Sunday that all the housework will be there later and that I need to rest more often. I took that to heart and left my kitchen a mess that night instead of cleaning up before bed. And now I'm looking for even more ways to rest as I navigate life with two children. 💕

What about you? Are you more prone to work hard or rest well? Let me know in a comment! 👇
    I love finding a single verse to hold onto during I love finding a single verse to hold onto during the day. Whether it's from my Bible reading or just one I've known for a while. But when I get to read the whole chapter or book for that verse I am even more encouraged by the immediate context of the passage. 

I've known Romans 5:8 for a long time (20+ years!). But reading the whole chapter this morning really put it into a better perspective for me. What do you think?

1 Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ.  2 Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God.  3 Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance,  4 and endurance produces character, and character produces hope,  5 and hope does not put us to shame, because God's love has been poured into our hearts through the Holy Spirit who has been given to us.  6 For while we were still weak, at the right time Christ died for the ungodly.  7 For one will scarcely die for a righteous person-though perhaps for a good person one would dare even to die-  8 but God shows his love for us in that while we were still sinners, Christ died for us.  9 Since, therefore, we have now been justified by his blood, much more shall we be saved by him from the wrath of God.  10 For if while we were enemies we were reconciled to God by the death of his Son, much more, now that we are reconciled, shall we be saved by his life.  11 More than that, we also rejoice in God through our Lord Jesus Christ, through whom we have now received reconciliation.  12 Therefore, just as sin came into the world through one man, and death through sin, and so death spread to all men because all sinned-  13 for sin indeed was in the world before the law was given, but sin is not counted where there is no law.  14 Yet death reigned from Adam to Moses, even over those whose sinning was not like the transgression of Adam, who was a type of the one who was to come... (Last verses in comments!)
    Often we look to our Bible reading to turn our day Often we look to our Bible reading to turn our day around or give us some nugget of spiritual insight that will change our lives. It's not wrong to look for those things, but if you read and they don't happen know that that's okay too. Coming back to the Bible day after day no matter what is the important habit to form. 

So go read yours today! 💕

For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart. Hebrews 4:12

#ChristianMom
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    ...Because I do it too now! 😅 though I don't al ...Because I do it too now! 😅 though I don't always recommend this practice, I'm learning to sometimes just let the dishes, laundry, and vacuuming be. Trying to do everything at once will result in lots of jobs half done. So making loving and guiding the children THE job for now. 💕

Deuteronomy 6:6-7 (NASB)
"These words, which I am commanding you today, shall be on your heart. You shall teach them diligently to your sons and shall talk of them when you sit in your house, and when you walk on the road, and when you lie down, and when you rise up."
    My flesh and my heart may fail, but God is the str My flesh and my heart may fail, but God is the strength of my heart and my portion forever. Psalm 73:26.

Literally the verb is simply fail, not “may fail.” This God-besotted psalmist, Asaph, says, “My flesh and my heart fail!” I am despondent! I am discouraged! But then immediately he fires a broadside against his despondency: “But God is the strength of my heart and my portion forever.”

The psalmist does not yield to discouragement. He battles unbelief with counterattack. 

In essence, he says, “In myself I feel very weak and helpless and unable to cope. My body is shot, and my heart is almost dead. But whatever the reason for this despondency, I will not yield. I will trust God and not myself. He is my strength and my portion.” 

The Bible is replete with instances of saints struggling with sunken spirits. Psalm 19:7 says, “The law of the Lord is perfect, reviving the soul.” This is a clear admission that the soul of the saint sometimes needs to be revived. And if it needs to be revived, in a sense it was “dead.” That’s the way it felt.

David says the same thing in Psalm 23:2–3, “He leads me beside still waters. He restores my soul.” The soul of the “man after [God’s] own heart” (1 Samuel 13:14) needs to be restored. It was dying of thirst and ready to fall exhausted, but God led the soul to water and gave it life again. 

God has put these testimonies in the Bible so that we might use them to fight the unbelief of despondency. And we fight with the blast of faith in God’s promises: “God is the strength of my heart and my portion forever.” We preach that to ourselves. And we thrust it into Satan’s face. And we believe it. -- John Piper, Future Grace, 303-304
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#psalms #psalm #biblestudy #biblestudynotes #bibleverses #psalmsofthesummer #biblicaltruth #biblicaltheology #biblicalliving #theology #theologymatters #theologystudent #reformedtheology #oldtestament #christianmama #proverbs31mom #gloriousmotherhood #belovedlife  #christcenteredmama #inspiremotherhood #documentlife #writeyouonmyheart #joyfulmamas #nothingisordinary #letthembelittle #honestmotherhood #gracebasedmotherhood #gracefilledmotherhood #motheringforchrist
    Besides church on Sundays, most of my days lately Besides church on Sundays, most of my days lately have been spent at home with my 7-week-old. Today we went out to the city centre to see one of my favorite views: the hydrangeas at Magdalen College. 🥹 Wow, were they worth the effort! ❤️
    Being a new mom over again has filled my heart wit Being a new mom over again has filled my heart with an overwhelming sense of joy and gratitude, and I can't help but thank God for all the little things that make this postpartum season so special.

The tiny fingers that grip my own, the sweet coos that fill the air, the little bit of hair on the back of his neck, the way he glances up while he's nursing... All these little things are little blessings. It's not all rosy, but it's not lost on me how special it is to have a little baby in my arms day in and day out. 🤱

James 1:17 says, "Every good gift and every perfect gift is from above, coming down from the Father of lights, with whom there is no shadow of turning."

every precious moment, every little joy, and every blessing in this postpartum season comes directly from the loving hand of our Heavenly Father. His gifts are perfect and I don't want to forget these small ones. 💕

#ThankfulHeart #PostpartumGratitude #BlessedMomma #LittleThingsInLife #GodsLove #MotherhoodJourney #FaithfulInMotherhood
    As I'm coming into the 5th week of postpartum, her As I'm coming into the 5th week of postpartum, here are my top 4 Postpartum Tips for you!

1. Listen to your body 👂. Remember that you just gave birth and will need time to gain your strength! If you feel like resting all day and can do it, do it. If you feel like going for a walk, go. 

2. Let the chores go 🧹. I mean, do what you can/really need to, but don't stress about getting the chores done right away. Ask for help and leave what you can undone.

3. Drink water! 💦 Your hormones have been on a trip and still are during the postpartum period. So you need to flush your system with water! Especially if you're breastfeeding, you need to drink more water. I aim for 3L per day and it's a bonus if I remember to put a pinch of salt in too!

4. Read your Bible or a devotional on your phone. 📲 Normally I wouldn't give this advice, but when you have a baby in your arms most of the day, you need to find a way to stay in the Bible. And your phone might just be your best bet at this point. I always have the Grace to You Bible app on my phone for Bible reading. And then I keep Spurgeon's Morning and Evening devotional (it's excerpts from his sermons) on my phone as well. That way I always have something to read when sitting so much and nursing!

I have been so thankful for the special weeks right after birth this time around. Here's to finding more ways to treasure it! 💕
    June was fast and full. ❤️ June was fast and full. ❤️
    My birthday 4 years ago was a very sad day. It was My birthday 4 years ago was a very sad day. It was then that I learned what it's like to lose a pregnancy in miscarriage. Those bright, expectant days ended in a blank ultrasound screen and the words, "Sometimes they just don't stick."

My birthdays since then have been days to remember God's faithfulness in the midst of the grief of miscarriage from that day.

But my birthday this year was filled with joy.

In the early morning of my birthday last Saturday, 4 days ago, I gave birth to my son, Jude.

He is here. We are doing well. And I am soaking in all the newborn snuggles I can.

God is so gracious to redeem such a sad day for me. I am overwhelmed by His tender care.

Isaiah 40:11 says, "Like a shepherd He will tend His flock,
In His arm He will gather the lambs
And carry them in His bosom;
He will gently lead the nursing ewes."

He does gently lead us, mamas. May that be in your heart and mind today as it is in mine. ❤️
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