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This is our Healthy Gut episode, where we delve into topics related to gut health. In today’s episode, we explore the wonders of sauerkraut and its benefits for a healthy gut.

Homemade Sauerkraut Episode Details:

• The benefits of sauerkraut for gut health.
• The concept of humans as beings inhabited by bacteria.
• Kim and Jamal's personal experiences with sauerkraut and its effects on their health.
• The history of sauerkraut, tracing its origins from China to Germany and eventually to the United States.
• The differences between cooked and fermented sauerkraut, emphasizing the health benefits of fermentation.
• Kim's journey of learning to make sauerkraut and the transformative power of fermented foods.
• The probiotic properties of sauerkraut, including its rich content of vitamins A and C, and its role in promoting heart health.
• Comparing sauerkraut to probiotic supplements and the advantages of homemade sauerkraut over store-bought varieties.
• A simple sauerkraut recipe
• Tips on incorporating sauerkraut into your diet.

Homemade Sauerkraut Recipe

Ingredients

• Head of cabbage shredded
• One large cabbage leaf
• Pink Himalayan Salt or Celtic Sea Salt
• Vegetable culture starter
• Water 
• Quart mason jar with lid

1. Place shredded cabbage in a bowl
2. Sprinkle salt on top of cabbage
3. Massage salt into shredded cabbage
4. Cover the bowl with a plate and let sit on your counter for 24hrs
5. After 24hrs the cabbage should have broken down a bit and some liquid should have accumulated at the bottom of the bowl. This is called Brine and will be used to make the sauerkraut so do not discard.
6. Fill a quart mason jar with shredded cabbage.
7. Then pour the brine from the bowl into the same mason jar.
8. Top off the mason jar with water.
9. Then place the large cabbage leaf across the top of the shredded cabbage, then press down.
10. Secure the mason jar lid.
11. Cover the mason jar with a towel and store in a warm dark place for 7 days.
12. After 7 days open the mason jar and discard the large cabbage leaf.
13. Cover the sauerkraut with the lid and store it in the refrigerator.

Conclusion

Homemade sauerkraut is not only delicious but also a powerhouse of nutrients that can significantly improve gut health. Incorporating this fermented food into your diet can lead to numerous health benefits.

Before we go…

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