Alkaline sauerkraut and kombucha: here's how!

Sauerkraut, kombucha and other fermented plant-based foods have a fundamentally alkalising and can be part of the Alkaline fasting menus (exception: vinegar). Today we'll show you how to make them yourself, because it's easy and fun.

1. sauerkraut

To make sauerkraut, all you need is white cabbage, salt and a little patience. You also need a large jar in which the white cabbage can be turned into sauerkraut.

1. Cut the white cabbage into thin strips. Keep a large "leaf" of white cabbage uncut.
2. Use your hands to massage approx. 2 tablespoons of salt per head of white cabbage into these thin strips until juice begins to ooze out. The longer you do this, the softer the white cabbage and the resulting sauerkraut will become.
3. Use boiling water to sterilise the jar into which you will transfer the white cabbage. Then add the massaged white cabbage strips, including the juice, to the jar. 
4. Use the white cabbage leaf that you set aside at the beginning to cover the strips of white cabbage in the jar. Press it in so that the cabbage is in its own juice as much as possible.
5. Cover the jar and leave it for a few days (up to weeks) to obtain sauerkraut with your desired acidity level.

Before bottling, you can flavour the cabbage with the spices of your choice, for example cumin. Some people like to add a little heat in the form of chilli or add a bay leaf to the jar.

You can also vary the type of vegetable. Chinese cabbage produces a softer cabbage, while red cabbage produces a bright red-purple-coloured sauerkraut. Homemade sauerkraut is not only alkalising, but the fermentation process also contains bacteria that are good for the intestinal flora. If you heat the sauerkraut before eating it, it is best to heat it only slightly to minimise the destruction of these bacteria.

2. kombucha

The easiest way to make your own kombucha is to first buy a bottle of kombucha from the shop and use it to make your own. Once you have made your own kombucha, you theoretically never need to buy ready-made kombucha again. You only need a small amount of ready-made kombucha, green or black tea and sugar to make your own kombucha.

1. Look for kombucha in a glass bottle in the shop, preferably without a particular flavour (but the latter will also work). Kombucha can be found in most organic markets and many supermarkets.
2. Boil a green or black tea at home and leave it to cool. Boil the tea until strong and boil the amount you want to make kombucha.
3. Mix your boiled tea with a small amount, e.g. a third, of the purchased kombucha. You can also mix in the whole bottle of store-bought kombucha, but you may want to enjoy some of it yourself.
4. Then add approx. 2 tablespoons of sugar to the mixture. This serves as "food" for the kombucha and is transformed into valuable kombucha cultures.
5. Leave the kombucha to stand for a few days or weeks until it has reached the desired maturity. Feel free to add sugar or juice from time to time to influence the flavour and stimulate the growth of the kombucha.

   

Please note that if you leave the Kombucha to stand long enough, a small amount of alcohol content. This is harmless in itself, but not necessarily alkaline and not everyone wants it. A "scoby" will also form on the surface of the kombucha. This looks like a pancake containing gel. You can use this scoby to make more kombucha in the future as it contains the desired cultures. So don't throw this scoby away, even if it looks unappetising!

We wish you enjoyable eating and drinking, and lots of fun making your own sauerkraut, kombucha and co.

You can find other alkaline recipes on our YouTube channel.