Digestion and nutrition

We often hear people say "you are what you eat". But maybe more accurately you could say "you are what you digest". A compromised digestive system will not be able to absorb nutrients efficiently. Bloating, Constipation, loose bowels, stomach pain, heartburn and excessive wind can all be signs of probiotic deficiency related digestive problems. We have offered a range of probiotics over the years, with each new formulation offering more benefits than the last, the latest and best one being Greenbac Probiotic.

Sauerkraut is the original probiotic superfood

Sauerkraut is a popular traditional German recipe which has gained a marvellous reputation for promoting intestinal health thanks to its probiotic properties.

You don’t need to eat a lot - a few tablespoons a day is sufficient, making it a great side dish or something to add to your salads.

You can find Sauerkraut in the supermarkets but it is the traditional version made from only Cabbage and salt that has developed a reputation for supporting intestinal health. If you have difficulty sourcing this or just want to make your own unpasteurised batch (unpasteurised is better) it is quite easy.

Ingredients:

10 lbs (4.5 kg) shredded cabbage (preferably organic)

6 tablespoons canning or pickling salt

Directions:

Prepare half of the cabbage at a time. Discard outer leaves and any insect damaged areas.

Rinse heads under cold running water and drain. Cut heads in four wedges. Discard cores, shred or slice to a thickness of a 50 cent piece.

Put 5 lbs (2.2 kg) of cabbage in a suitable fermentation container, and add 3 tablespoons of salt. Mix thoroughly, using clean hands. Pack firmly until salt draws juices from cabbage.

Repeat shredding, salting, and packing until all cabbage is in the container. Be sure the container is deep enough so that its rim is at least 4 or 5 inches (10 – 12 cm) above the cabbage. If juice does not cover cabbage, add boiled and cooled brine (1 ½ tablespoons of salt per quart (1 quart = 1.14 Litres) of water.

Fermentation:

Place a plate that fits snugly inside the fermentation vessel so that it covers the cabbage, and is below the waterline. Place weights on the plate. Weights can be two to three sealed 1 litre jars filled with water or a well cleaned rock. The plate is used to keep the cabbage about 5 cm under the brine during fermentation.

Cover the fermentation vessel with a clean, heavy bath towel to help prevent contamination from insects and mould.

Fermentation time varies according to temperature:

At temperatures below 12 degrees C the product may not ferment.

At temperatures from 12 degrees to 18 degrees C allow 5 – 6 weeks.

At temperatures from 21 degrees to 24 degrees C allow 3 – 4 weeks. This is the ideal temperature range.

The product may spoil at temperatures higher than 26 degrees C.


Check the kraut 2 or 3 times a week and remove any scum if it forms.

Once the kraut has fully fermented in the container, you can pack it into glass bottles, pack tightly so that the juice covers the cabbage, a thin layer of olive oil at the top of the glass bottle will help prevent the product from spoilage. It will keep for several months when sealed and kept in a cool, dark place (e.g. in the refrigerator).