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  • Home
    • About Me >
      • My Story
      • My Training
      • Testimonials
  • Blog
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    • Private Consults
    • Group Programs and Workshops >
      • 7-Day Gut Reboot!
      • SmartStart
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    • Gift Certificates
    • Access to Supplements
  • Fermenting
    • Fermented Foodies!
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    • Delicious Broth Recipes!
    • Links
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Krazy 'Krauts!

23/11/2016

4 Comments

 
Picture

You may not know this, but I'm part Ukrainian. (Ask my high school friends if they remember my ridiculous t-shirts my Uncle gave me: "Molson Ukrainian" and the "The R.U.M.P. Service" aka. Royal Ukrainian Mounted Police). I studied folk art in Lviv, learned to dance the hopak and play the bion, and at one time, could do all of these while drinking pepper vodka!

Further to that, my mother was raised on the Prairies where cabbage was in prolific abundance. 'Nuf said!

So sauerkraut is in my blood - and I also mean this quite literally! The bacterial strains living in my grandmothers crocks would have transferred from her body, to my mother's, and to me.  I guess that means that I have a "cultural" disposition for sauerkraut. (One day soon I 'll write about how we develop our permanent residential bacteria - the the community of microbes that colonizes our guts in the first two years of our life).

A few weeks ago, I had some German travelers stay with me. They loved my kraut but determined that it was missing some nuance. So we experimented! Thank you, Johannes and Casper, the results were truly kraut-a-licious! So, if you are bored with your basic kraut, try these!!

As pictured above, from left to right: (minus the red cabbage kraut which is simple made from purple cabbage)

YUKON GARDEN KRAUT (1L)
-1/2 head of cabbage, grated
-1 carrot, finely grated
-1 shallot, finely chopped
-1 clove garlic, minced
-4-5 juniper berries
 
GOLDEN KRAUT (1L)
- 1/2 head of cabbage, grated
- 1/2 tsp turmeric
- 2 tsp grated ginger
- 1 slice pineapple, chunks
- a small handful of apple, chopped. 
 
CRANBERRY-APPLE KRAUT (1L)
- 1/2 head of cabbage, grated
- one apple, chopped
- ½ cup Yukon cranberries
- 4-5 juniper berries.

And if you've never made sauerkraut before, here is my basic recipe:

BASIC SAUERKRAUT (Makes 1L Quart Jar)
  • 1 head of red and/or green cabbage, preferably fresh and local
  • 1-3 tablespoons sea salt 

To make a large crock, try the ratio of ¾- 1 Tbl of salt per kilogram of cabbage. 

  1. Peel off the outer layers of the cabbage and discard. Reserve one whole clean one.
  2. Chop, shred or grate cabbage (Use food processor to make this job quick). Sprinkle with salt.
  3. Knead the cabbage with clean hands, or pound with a potato masher or cabbage crusher until there is enough liquid to cover the kraut. 
  4. Stuff the cabbage into a 1L quart jar, pressing the cabbage underneath the liquid. If necessary, add a bit of water to completely cover cabbage. If you are using a weight to keep down the kraut, place the cabbage leaf on top of the kraut and your weight on top.
  5. Cover the jar with a tight lid, airlock lid, or paper towel secured with a rubber band.
  6. Culture at room temperature (20-22°C is preferred) until desired flavor and texture are achieved. If using a tight lid, burp daily to release excess pressure.
  7. Once the sauerkraut is finished, put a tight lid on the jar and move to cold storage. The sauerkraut's flavor will continue to develop as it ages.

Enjoy and don't forget to tell me how it goes for you, and what you did differently. No two fermentations are ever the same :)
4 Comments
Heather Riddle
15/2/2019 05:10:04

Thanks for sharing your kraut-loving self with us down here in Mexico! What a great place to try this pineapple kraut! I'll let you know how it goes at our next session:)

Reply
Carol Ann
10/6/2020 09:25:00

There is no salt in the first 3 recipes?
Carol Ann

Reply
Kathryn Thomas link
12/6/2020 14:58:37

Since you taught me to make sauerkraut, I have it all the time! My current batch: cabbage, carrots, caraway seeds, and ginger. Oh yeah.

Reply
Biloxi Painters link
31/7/2022 15:40:34

Thanks ffor this blog post

Reply

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    Hi, I'm Katanne - Nutritionist and Gut Health Specialist. My talent and passion is helping busy people like you to finally enjoy food and life again!! By resolving painful and annoying digestive issues,  we then have energy and enthusiam for our life and being the best version of ourself!
    ​As a busy, do-too-much, everyone-else-comes-first type of person, I learned the hard way that this kind of stress compromises both gut and health. It took ten years to perfect a healing approach that is less about food and more about how we live with our stress.... stress that impacts our digestion, and stress that we often bring on ourselves. We all need efficient and effective solutions that we can integrate into our busy lives, so let me find you some simple solutions to bring enjoyment back to your eating and living!

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It Takes Guts Nutrition
Katanne Belisle RHN​
Gut Health Specialist
Whitehorse, YT, CAN

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