Growing up in a small village in Slovakia taught me to appreciate nature and great food. Since I remember, my family eats seasonal fruits and vegetables, mainly from our garden. During the summer we enjoy the fresh produce but we also make sure we preserve it for the winter.

Freezing, drying, fermenting and pickling foods are such a fun activity during harvest season, and there is nothing more amazing then opening a jar of goodness mid-winter from the previous summer.

Fermentation is one of the oldest methods of food preservations. Food was not just preserved for winter, droughts or migration, but also because these were considered as healing medicine beneficial to the body. Fermented foods play an important role in gut health and growth of good bacteria. Enrichment of substrates with vitamins, essential amino acids, and bioactive compounds occur during food fermentation. Active bacteria, yeast turn these foods into rich sources of Vitamin K, A, B12, thiamine, niacin, and protein-building acids like lysine and methionine. It contains probiotics, antioxidants, increases absorption of vitamins.

Sauerkraut is one of the most common and oldest forms of preserving cabbage and can be traced back as a food source to the 4th century BC.

Recipe:

1 medium head green cabbage

1 1/2 tablespoons salt

1 tablespoon caraway seeds (optional)

When fermenting, start off with cleaning all the equipments. Make sure all your jars are washed and rinsed of all soap residue.
Discard the outer leaves of the cabbage. Slice the cabbage into very thin ribbons.
Transfer the cabbage to a big mixing bowl and sprinkle the salt over top. Start massaging and squeezing the cabbage with your hands. After 5 to 10 minutes the cabbage will become watery. If you want add the seeds and mix it together.
Pack the cabbage into the jar. Every so often, tamp down the cabbage in the jar with your fist. Pour any liquid released into the jar.
Weigh the cabbage down with marbles or stones.
Cover the jar with a cloth and secure it with a rubber band or twine. This allows air to flow in and out of the jar, but prevents dust or insects from getting into the jar.
Over the next 24 hours, keep pressing down the cabbage. If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and pour it on the cabbage.
Ferment the cabbage for 3 to 10 days, keep it away from direct sunlight and leave it out on room temperature. When the sauerkraut tastes good, screw on the cap, and refrigerate it.
While it's fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs normal fermentation process. If you see any mold, get rid off the old but the rest of the sauerkraut is fine.
You can keep it for two months in the frigerator as long as it still tastes and smells good to eat.

References:

https://www.ncbi.nlm.nih.gov/pubmed/25568828/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844621/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844621/

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Fermenting

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