Prophylactic self-isolation for sauerkraut preparation. Day 65th.

Overture

I know this will be another recipe out of thousands describing the preparation of sauerkraut, however I need to write it down, because only this one is the best for me. I have tried many variations, and believe me, there have been a few sauerkraut portions just uneatable. Never give up, explore, analyze and continue, because I truly believe anyone could be successful in sauerkraut preparation, just do it once again:) Now I am happy to find the correct proportion of the ingredients, correct technical steps and correct tips and tricks to make the classic, best-ever sauerkraut!

Home-made sauerkraut is the best! Photo by Dr. A. Palatronis on www.z-antenna.com

Recipe

Ingredients (for 5 liter gallon):

  • White cabbage, 3 kg
  • Carrot, 1 medium pcs
  • Water, purified
  • Salt (crystalline sea salt, rock salt or pickling salt), 3 Tbsp
  • Sugar (white, cane or demerara), 3 Tbsp
  • Cumin seeds (optional), 1 Tbsp

How to make it:

While preparing an epic sauerkraut. Photos by Dr. A Palatronis on www.z-antenna.com
  • Remove outer, weak or damaged cabbage leaves if necessary
  • Wash and cut a cabbage into pieces; a cabbage head (hard white part) could be used for antidote preparation or just served as a side dish for hummus
  • Shred cabbage into oblong thin strips by using knife or mandaline
  • Portion by portion, knead shredded cabbage slowly, firmly and gently for at least 5, or even 10 minutes – you should see the juice of cabbage starting to exude
  • Peel a carrot and grate it by using a standard 4-side grater on a side with bigger holes (not smallest)
  • Mix together cabbage, carrot and caraway seeds
  • Transfer the mixture into a 5 liter gallon, putting it firmly layer by layer
  • Season the top surface of the mixture with sugar and salt
  • Slowly pour water until it covers the cabbage mixture by 1-2 cm
  • Put an appropriate lid on and let it stay in a warm place (I use a windowsill where heater is installed underneath) for 60 hours, fermentation bubbles should appear in 6 hours after putting a gallon in a warm place
  • Puncture the mixture under fermentation every 12 hours by using wooden stick (I use wooden sushi stick to do so). It is important to puncture well the mixture in few places (5-10 places) till the bottom of a gallon, to let air go out

Appropriate fermentation equipment:

Ceramic gallon, glass bottle with fermentation lid or home-made version (glass bottle with gauze cloth on top. Photos by Dr. A Palatronis on www.z-antenna.com

Important notes:

  • Choose resilient cabbage, that one which was not standing on a counter for days in warm environment. Cabbage corpus (except outer leaves) should be not weak, it should be like crunchy feeling, fresh and strong. Please, make this observation by eyes, do not “massage” all the cabbages at (super)market trying to find out which one is the strongest:)
  • undefined Please save your fingers while cutting a cabbage – all the remains, including a cabbage head could be just a great base for antidote preparation!
  • It is important to pour water very slowly, because all the air between shredded cabbage should be filled with water, and this is possible only if pouring water slowly
  • Use crystalline sea salt, rock salt or pickling salt. Avoid finely milled table salt or iodized salt, because they could contain chemical additives or discolor the fermented (or pickled) food
  • An amount of mixture in a fermentation gallon (5 liter) should not be higher than 3 liters (in other words, it should be not more than 2/3 of a gallon
  • Lactic acid bacteria is involved in a fermentation process
  • Sauerkraut is an important dietary ingredient in Central Europe that results from the lactic acid fermentation of shredded and brined white cabbage
  • Regarding health-promoting properties, fermented cabbage has a high antioxidant potential as it is rich in antioxidants such as vitamin C and ascorbigen, has anti-inflammatory properties and is effective in the attenuation of oxidative stress
  • Metal dishes and spoons need to be avoided for cabbage fermentation. Ceramic or glass equipment is a right choice
  • Do not eat on empty stomach, it is a proper daily side dish (in small amount, like 50-100 g) for lunch or dinner. However, on some winter days I could eat just a ½ liter gallon of it with a great satisfaction

References:

White cabbage fermentation improves ascorbigen content, antioxidant and nitric oxide production inhibitory activity in LPS-induced macrophages by C.Martinez-Villaluenga et al, 2012

Quality improvement and fermentation control in vegetables by H.J. Buckenhueskes, 2015

Microbial Ecology of Fermented Vegetables and Non-Alcoholic Drinks and Current Knowledge on Their Impact on Human Health by Laura Lavefve, Daya Marasini and Franck Carbonero, 2019

All photos by Dr. A Palatronis on www.z-antenna.com

P.S. Warm thanks to a special friend for editing

Disclaimer and Usage Policy

Prophylactic self-isolation for antidote preparation. Day 60th.

Antidote refreshing drink. The power of Mrs Cabbage

Overture

If anyone has made a sauerkraut at home – you know for sure, some salty tasty liquid is formed on a bottom of sauerkraut during fermentation. It is so tasty and delicious for me, but unfortunately, available just in few gulps. In addition to its tastiness, I have noticed, it works well for my digestion and regaining well-feeling after some undesirable food (like cakes, sweets with sugar or cooked bizarre mixtures at restaurants). I was always wondering, how are commercial litre bottles of this sauerkraut drink available?, until decided to make it by my own:) Here is my personal, few times improved formula and precisely calculated amounts of the ingredients needed!

Antidote drink by Dr. A. Palatronis on www.z-antenna.com

Preparation

Ingredients (for 5 litre fermentation gallon)

  • White cabbage, 1.7 kg
  • Carrot, 1 pcs
  • Purified (filtered) water, 3.0 litre
  • Caraway seeds (optional), 1 Tbsp
  • Sugar (white, cane or demerara), 2 Tbsp
  • Salt (crystalline sea salt, rock salt or pickling salt), 2 Tbsp

How to make it?

“Antidote” preparation in process. Photos by Dr. A. Palatronis on www.z-antenna.com
  • Remove outer, weak or damaged cabbage leaves if necessary
  • Wash and cut a cabbage into pieces, a cabbage head (hard white part) could be used too
  • Blender cabbage pieces with water, portion by portion and pour into 5-liter fermentation gallon
  • Peel a carrot and grate it by using a standard 4-side grater on a side with bigger holes (not smallest), add into a gallon too
  • Further, add into a gallon caraway seeds, sugar and salt and mix well with a long wooden spoon
  • Let it stay in a warm place (I use a windowsill where heater is installed underneath) for 36 hours, fermentation bubbles should appear in few hours after putting a gallon in a warm place
  • After fermentation is completed (for “antidote” preparation it is shorter if compared to sauerkraut), filter the mixture through cheese clot or other appropriate material
  • Squeeze the pulp of mixture portion by portion to get most of the liquid out. It is ready!

Appropriate fermentation equipment:

Equipment of antidote fermentation. Photos by Dr. A. Palatronis on www.z-antenna.com

Important notes

  • An amount of mixture in a fermentation gallon (5 liter) should not be higher than 3 liters
  • Yield: 4.7 liter of the “antidote” drink
  • Store some of “antidote” in a glass or ceramic bottle on a counter (actually salt preserves it fresh for 1-2 weeks) and other portion in a refrigerator
  • Use crystalline sea salt, rock salt or pickling salt only. Avoid finely milled table salt or iodized salt, because it could contain chemical additives or discolor the fermented (or pickled) food
  • Lactic acid bacteria is involved in a fermentation process
  • Sauerkraut is an important dietary ingredient in Central Europe that results from the lactic acid fermentation of shredded and brined white cabbage (1)
  • Regarding health-promoting properties, fermented cabbage has a high antioxidant potential as it is rich in antioxidants such as vitamin C and ascorbigen, has anti-inflammatory properties and is effective in the attenuation of oxidative stress (1)
  • Metal dishes and spoons need to be avoided for cabbage fermentation. Ceramic or glass equipment is a right choice
  • Do not drink on empty stomach
  • Best to drink a glass of “antidote” an hour after overeating junky food or just an hour after a dinner

References:

(1) White cabbage fermentation improves ascorbigen content, antioxidant and nitric oxide production inhibitory activity in LPS-induced macrophages by C.Martinez-Villaluenga et al, 2012

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Prophylactic self-isolation for kimchi preparation. Day 57th.

Rhapsodic kimchi one more way, Rhapsodic kimchi my way:) Kimchi rules!

“What to do with Chinese (Napa) cabbage?”, – Kimchi!!!

P.S. Scroll directly to the ingredient list if you are already boring to read my story:). You can read it (or not) later, but several valuable tips and tricks for kimchi preparation are described here.

During my transition back to Nature, I needed sharp senses in my mouth. For a standard junk-egg-dairy-sugar-flour-food additives-meat-eater, as I was all my life till January 2019, jumping on a plant-based food meant absence of accustomed mind-stirring tastes. I felt a constant demand for sharp feelings on my palate, for passion and battle in my plate. But natural plant-based food provides that peacefulness and stable shape of mind (do not confuse with dull or monotonyJ), which is frightening and unknown for a typical junk-eater.

So, for the transitional stage back to Nature, I was searching for the recipes which provide battle of senses but are not junk-based. One of them is kimchi. When I ate it, made accordingly to this recipe (because the recipes of kimchi could be absolutely different in taste), with full-grain rice and Nori sheets – I felt that good, mind blowing and sharply satisfied. It was a real finding for junkly-disturbed body, searching for self-salvation.

I need to say, there are onions and garlic in this recipe, but during fermentation process (you should keep prepared kimchi mixture for at least 2 weeks in a refrigerator, better for a month), the tastes of onion and garlic changes. I like this kimchi, despite the fact that I am not a garlic eater, especially if garlic is raw and uncooked!

Many thanks for the Korean lady, Maangchi, who introduced this recipe on internet for all the World.

Chinese (Napa) cabbage. Brassica rapa pekinensis. Photo by the blog ‘s author

I have made few changes in the ingredient list and the amount of the ingredients, mainly: reduce the amount of garlic, increase the amount of ginger, replace half amount of leek with parsley root, and minimize the amount of hot red pepper flakes. I made my own rice flour, because I could not find it in my grocery stores. If you will be as lucky as me – buy sushi rice and mill it thoroughly in a coffee mill – your rice flour will be ready. Be sure to use SUSHI rice, because only this type of rice gives appropriate stickiness for rice paste (the important step in a kimchi preparation). In her original recipe, Maangchi uses 10 lbs (which is 4.5 kg) of Napa cabbage – that was too much for me, so I made my calculations for 1.5 kg of Napa cabbage. You can reduce the amount even more, just doing the thing from veggie scratch and put it into 0.5-1.0 liter glass container to try if you like it or not (after fermentation is finished, of course!:)).

The amount of the ingredients in this recipe is given for already peeled vegetables. As the original recipe by Maangchi is presented in pounds and cups, I decided to recalculate it to grams and kilograms, so you could use any suitable version for yourself.

Ingredients for 3 liter glass storage container:

  • Chinese (or Napa) cabbage, 1.5 kg
  • Salt, 85 g. Use crystalline sea salt, rock salt or pickling salt. Avoid finely milled table salt or iodized salt, because they could contain chemical additives or discolor the fermented (or pickled) food
  • Purified (filtered) water, 200 g
  • Rice flour (could be made from sushi rice by milling in coffee mill), 30 g
  • Sugar, 25 g
  • Garlic, 70-75 g (approximately 1 full head)
  • Onion, 120 g (approximately 1 big head)
  • Fish sauce, 70 g
  • Hot red pepper flakes (flakes!), 4 Tbsp
  • Ginger root, fresh, 10 g
  • Vegetable mix (carrot, daikon radish, leek, parsley root, ping pong radish, scallions), 650 g

How to make it:

Watch the epic video by Maangchi, because nobody would describe better than she does! The link to the original recipe you could find here: https://www.maangchi.com/recipe/easy-kimchi. I would only provide some photos of my own kimchi preparation, made according to Maangchi recommendations.

Important notes:

  • Exterior cabbage leaves should be removed to limit the contamination by undesirable microorganisms, these exterior leaves are very welcome for the Bokashi compost
  • Cabbage core contains sucrose and therefore unfits fermentation process – it is welcomed to the Bokashi compost too!
  • There is a dose of scientific literature available, describing the kimchi fermentation process, its quality improvement and benefits to human health.
  • Kimchi is considered matured as well when it is fermented for 3 weeks at 4 °C or 4 days at 15 °C Designated as “one of the five healthiest foods in the world, exploiting the health benefits of kimchi has become a special challenge for present-day research” (1)
  • According to literature, first, the Chinese cabbage and other vegetables (especially radish, cucumber and/or scallions) are salted in order to reduce water activity. In a second step, the salted vegetables are washed with fresh water, drained and then mixed with the desired spices, especially with chili or hot pepper, ginger and other edible Allium species (such as garlic) and horseradish (1)
  • “Anti-obesity and anti-hypertension properties have been reported for kimchi and other pickled vegetables” (2)
  • write a label with the name “Kimchi” and a day when fermentation has started, for example “2020 05 05”. By this, you could assume when kimchi should be ready. Labels are always important
  • If well-done, kimchi shelf life is typically between 6 and 12 months
  • Lactic acid bacteria is found on cabbage leaves naturally and during fermentation of kimchi it grows
Preparing kimchi. Blog author’s photos

References:

  1. Quality improvement and fermentation control in vegetables by H.J. Buckenhueskes, 2015
  2. Microbial Ecology of Fermented Vegetables and Non-Alcoholic Drinks and Current Knowledge on Their Impact on Human Health by Laura Lavefve, Daya Marasini and Franck Carbonero, 2019

P.S. Warm thanks to a special friend for editing

Photos by Dr. A. Palatronis on www.z-antenna.com

Disclaimer and Usage Policy