2023-05-10 15:39:23
Sauerkraut is an accompaniment to many traditional dishes. Today, fermented cabbage has become a trendy food. What makes sauerkraut so healthy.
Sauerkraut is considered the most German of all dishes in the world. Not quite rightly so, as versions of fermented cabbage exist in many regions of the world. As a supplier of vitamin C and other important nutrients, it was essential for a healthy diet in areas with long winters.
Because of its high vitamin C content and good shelf life, sauerkraut used to be taken on sea voyages to protect seafarers from the dreaded deficiency disease scurvy.
This is how sauerkraut is made
Sauerkraut is made from white cabbage. The finely chopped cabbage is mashed with the addition of salt until the cabbage is in its own juice. The vessel is then sealed airtight. It is important that no air bubbles remain in the cabbage, otherwise a rotting process could set in instead of acidic fermentation. This fermentation turns the crisp white cabbage into the sauerkraut you know it from.
Lactic acid bacteria are essential for fermentation. They are already attached to the cabbage leaves and initiate lactic acid fermentation. The carbohydrates in the cabbage are metabolized by the lactic acid bacteria into lactic acid and carbonic acid. This has two advantages: The lactic acid lowers the pH of the sauerkraut and thus prevents unwanted bacteria from spreading. This means that the sauerkraut will keep for a long time. In addition, the lactic acid provides the desired aroma and makes the cabbage more digestible.
Fermentation vs fermentation
Both processes use microorganisms – mostly bacteria, yeast or enzymes – to process biological material such as vegetables or grain. Fermentation always takes place anaerobically, i.e. without oxygen, while fermentation also includes aerobic processes (with oxygen).
Fermented Cabbage: Good for the gut
For example, fermentation reduces the flatulence of cabbage. In addition, the body is supplied with more or different nutrients by the “pre-digestion” by the microorganisms. The prerequisite is that the sauerkraut is eaten raw.
In general, health-promoting effects are attributed to fermented products. Regular consumption should support the intestinal flora and the immune system, help with obesity and prevent various diseases such as cardiovascular diseases. However, the underlying mechanisms have not yet been finally elucidated and there is still a need for research.
Nutritional value and nutrients of sauerkraut
Although the health benefits have not been fully confirmed, sauerkraut is still a healthy food. The fermented cabbage contains only about 26 calories per 100 grams. Furthermore it contains:
- 1.5 grams of protein
- 0.8 grams of carbohydrates
- 0.3 grams of fat
- 3.5 grams of fiber
When it comes to losing weight, sauerkraut is a healthy side dish that provides lots of volume and few calories. In addition, the high vitamin and mineral content of sauerkraut is particularly noteworthy:
- 20 milligrams of vitamin C per 100 grams (about 20 percent of the daily requirement)
- 30 micrograms of folic acid per 100 grams (about ten percent of the daily requirement)
- 25 micrograms of vitamin K per 100 grams (about 30 percent of the daily requirement)
- 290 milligrams of potassium per 100 grams (about 15 percent of the daily requirement)
- 14 milligrams of magnesium per 100 grams (about 20 percent of the daily requirement)
- 48 milligrams of calcium per 100 grams (about 20 percent of the daily requirement)
Recipe
Sauerkraut is an extremely versatile food. It can be used both raw and cooked. In general, the shorter you heat the herb, the more vitamins and healthy microorganisms it contains. Traditionally, it is mainly prepared with bay leaves, juniper berries or caraway.
To make classic sauerkraut yourself, you need:
- 1,000 grams of white cabbage,
- 15 grams of salt and
- Depending on your taste, spices such as bay leaves, juniper berries or caraway.
Boil some glasses with hot water so that they are completely clean. Then cut or grate the cabbage finely, mix it with salt and spices and knead well. Now enough water should come out to cover the cabbage.
Pack the herb tightly into the jars, cover with the liquid and seal the jars airtight. Now you can let the herb ferment in a dark place at room temperature for about 3 days and then store it in a cool place.
#sauerkraut #healthy