Cranberry Kraut

Cranberry Kraut: Lower inflammation and feed your microbiome.

For a holiday twist on an old favorite that also feeds your microbiome, try this tasty and nutritious Cranberry Kraut recipe. 

Cranberry Nutrition:

  • Cranberries are loaded with antioxidants and are anti-inflammatory.
  • They contain vitamin C, E, and K.
  • Cranberries lower blood sugar and triglycerides.
  • They contains proanthocyanins, which keep harmful bacteria from sticking to the urinary tract.

Cabbage Nutrition:

  • Cabbage has more vitamin C per serving than an orange.
  • It contains vitamin K, which is one of the harder to get, yet vitally important vitamins.
  • Cabbage has B6 which is important for maintaining energy levels and handling stressors.
  • Also good source of fiber, B1, manganese, potassium, folate, and more!

Why Ferment My Veggies?

Lacto-fermented vegetables like this cranberry kraut make all of the nutrients in the vegetables (or fruits ) more bioavailable (easier for your body to use). The beneficial bacteria and acids in fermented veggies lower inflammation, feed your microbiome, and boost your immune system.


Cranberry Kraut Recipe:

Cranberry Kraut

  • One small head organic green cabbage
  • 6 ounces organic cranberries, cut in half or quarters
  • 1 Tablespoon Celtic Sea Salt
  • Filtered Water
  • Mason Jar (wide mouth quart), sterilized
  • An airlock, sterilized (optional but they do really protect your ferment)
  • A fermentation weight , a sterilized flat rock, or the cabbage core)

Directions for making Cranberry Kraut:

  1. First, take off the first couple of layers of cabbage if they are discolored. Next, shred or cut the the cabbage. Do this with a knife because if you like very crunchy kraut. Use the shredder function on your food processor. if you don’t. Do not use the core. You can save it to use as a weight to keep the Kraut under the brine if you like. 
  2. Then, put the shredded cabbage in a large glass or stainless steel bowl.
  3. Next, sprinkle the salt over the cut cabbage. Let the salt sit on the cabbage for about 20 minutes or so.
  4. After the salt has soaked into the cabbage, use your hands to mix it and “work” it into the cabbage. You should be seeing the liquid in the bottom of the bowl grow. Work it for about 5 or 10 minutes. (You can do this with a wooden or stainless steel mallet as well.)
  5. Next, mix in your cranberries.
  6. Finally, add the cabbage, cranberry, and salt mixture to your mason jar. Pour any salty cabbage water over the top. Add filtered water to cover the cabbage, leaving about an inch or inch and a half from the top of the jar to allow for expansion during fermentation. Top with a fermentation weight to keep your cabbage submerged in brine. (Or you could use the cabbage core or a sterilized rock.) Keeping the cabbage submerged is crucial to not developing mold!
  7. Next, screw on your airlock lids or regular lids. The airlocks are optional, but they really do help protect your ferment. 
  8. Finally, let it set out of direct sunlight for at least 3 days and up to 2 weeks. Keep trying after the first 3 days to see when it has reached the taste that you like. Will keep for at least 6 months refrigerated unless contaminated. Always use a clean utensil when scooping from your ferments!!

Cranberry Kraut
A holiday twist on an old favorite!
Print
Prep Time
20 min
Prep Time
20 min
Ingredients
  1. One small head organic green cabbage
  2. 6 ounces organic cranberries, cut in half or quarters
  3. 1 Tablespoon Celtic Sea Salt
  4. Filtered Water
  5. Mason Jar (wide mouth quart), sterilized
  6. An airlock, sterilized (optional but they do really protect your ferment)
  7. A fermentation weight , a sterilized flat rock, or the cabbage core)
Instructions
  1. First, take off the first couple of layers of cabbage if they are discolored. Next, shred or cut the the cabbage. Do this with a knife because if you like very crunchy kraut. Use the shredder function on your food processor. if you don't. Do not use the core. You can save it to use as a weight to keep the Kraut under the brine if you like.
  2. Put the shredded cabbage in a large glass or stainless steel bowl.
  3. Next, sprinkle the salt over the cut cabbage. Let the salt sit on the cabbage for about 20 minutes or so.
  4. After the salt has soaked into the cabbage, use your hands to mix it and "work" it into the cabbage. You should be seeing the liquid in the bottom of the bowl grow. Work it for about 5 or 10 minutes. (You can do this with a wooden or stainless steel mallet as well.)
  5. Next, mix in your cranberries.
  6. Finally, add the cabbage, cranberry, and salt mixture to your mason jar. Pour any salty cabbage water over the top. Add filtered water to cover the cabbage, leaving about an inch or inch and a half from the top of the jar to allow for expansion during fermentation. Top with a fermentation weight to keep your cabbage submerged in brine. (Or you could use the cabbage core or a sterilized rock.) Keeping the cabbage submerged is crucial to not developing mold!
  7. Screw on your airlock lids or regular lids. The airlocks are optional, but they really do help protect your ferment.
  8. Let it set out of direct sunlight for at least 3 days and up to 2 weeks. Keep trying after the first 3 days to see when it has reached the taste that you like.
Notes
  1. Will keep for at least 6 months refrigerated unless contaminated. Always use a clean utensil when scooping from your ferments!!
Reclaiming Vitality http://reclaimingvitality.com/

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