Besides
preserving food, fermentation starts the digestion process, making the inherent
nutrients more easily available.Furthermore, the microbes involved produce a number of B vitamins, some
antioxidants, some omega-3 fatty acids, and some digestive enzymes.
Beware
commercially produced sauerkraut, etc., as it is often pasteurized, thus
killing the microbes.
1.If using municipal tap
water, boil it ahead of time to release chlorine, then let it cool.
2.Chop and then soak the
seaweed while preparing the rest of the ingredients.
3.Use glass or ceramic
jars (never metal, "good" plastic, if necessary), preferably cylindrical or at
least very wide-mouthed.
4.Chop the cabbage as for
coleslaw and pound it or knead it a bit to get the juices going.
5.Add other chopped
vegetables at your pleasure: carrots, garlic, onions, seaweed, ginger, etc, or
fruit, e.g. apples, and herbs.
6.Add ground spices, e.g.,
caraway, dill, or celery seeds.
7.Mix these ingredients and
stuff them into your jars or crocks, pressing down as you go.
8.The brine:1 tablespoon of sea salt for one cup of
water.
9.Weigh the kraut down so
that all is covered by brine.Use a
slightly smaller jar or other receptacle, full of something to make it heavy.Cover the whole thing with a dishcloth to
keep flies off.
10.Let
stand at room temperature for three or four days, skimming off any scum that
forms, and adding more salt water if the level drops below the kraut.
11.Transfer
it to the fridge or cool basement.
Principal
source: Wild Fermentation, Sandor
Ellix Katz, Chelsea Green, 2003.