For many people, cabbage is a versatile vegetable often enjoyed in salads like coleslaw, steamed, or cooked in various dishes. However, a new trend is emerging; sauerkraut (fermented cabbage).
If you’ve been scrolling through food pages on social media, chances are you’ve come across this intriguing method of preparing cabbage. The process demands patience, effort, and the ability to withstand the strong smell of fermenting cabbage.
I’ll admit, I was warned against giving in to trends, but what kind of writer would I be if I didn’t try sauerkraut myself? I could tell you my honest opinion, but here’s the catch—you need to try it first. Then, we can compare notes. I like my sauerkraut tangy but a first timer can add carrots.
Beth Waweru, 33, would likely agree. She started making sauerkraut in March 2024 to optimise her gut health. “I like tangy sauerkraut and prefer the local, organic cabbage,” she says, “When well fermented, they have a nice taste.”
For her sauerkraut, Beth shares she only uses two ingredients; salt and cabbage and leaves it for 7-10 days to ferment.
“When the cabbages are soft, they ferment faster,” says Beth.
Some common mistakes when preparing sauerkraut, according to Beth, include not massaging the cabbage thoroughly, overfilling the jars, and using plastic containers.
Has a batch ever gone wrong?
“Oh yes. And what I learned is that this is a learning process and any craft needs refining. For instance, I have a specific place I keep the cabbages to ferment. Also, I sterilise the jars with hot water.”
For Beth, preparing sauerkraut has also turned into a business venture and her first response from most people is that it tastes off.
“They say its not tolerable but most of them adjust over time,” she says.
To those wanting to try, Beth advices, “Add some carrots, ensure you thoroughly massage the cabbages when preparing, start small, like a tablespoon or so. Keep learning.”
Like Beth, Everlyn Wanjiru, 34, started making sauerkraut after having severe gut issues that were getting worse by the day in 2020.
Everlyn Wanjiru, started making sauerkraut in 2020.
Photo credit: Pool
She says, “Cabbage is a super food in itself and has been known to help with general stomach issues. I did my research and found out that fermented cabbage is great for healing the gut.”
When making her sauerkraut, Everlyn uses both the white and red cabbages and uses the Chinese/napa cabbage when making kimchi, a Korean dish of spicy pickled cabbage.
Like Beth, Everlyn strictly uses cabbage and salt but shares fermentation does not have a specific number of days as it is dependent on various factors.
“The greatest factor being weather. When it is warmer it ferments faster than when it is cold,” she says.
However, some common mistakes she has seen people making when fermenting sauerkraut are; oversalting, over-fermenting and not making sure the cabbage is airtight before fermenting.
While experience is the best teacher, Everlyn says she had a batch go wrong. From that she learnt, “Fermentation equipment should be sterile and one should never use fermentation utensils on anything else.”
Since she makes cabbage sauerkraut both for her personal and commercial use, she sells a 50g jar at Sh500 or Sh600 depending on the cabbage used.
To those looking to start making their own sauerkraut, Beth advices, “You have to be passionate about fermentation. Be ready for the smell in your kitchen. The process is tedious, it needs consistency, patience and a lot of learning and unlearning.”
Japanese fermented foods
Koki Nakaya, a chef cum CEO of Chiq Japanese Restaurant says there are Japanese cuisines that can be made through fermentation. However, many of his clientele are children who influence their family members and friends.
One food made through fermentation is miso soup, which is fermented soybeans. “We mix the miso paste in boiling water and the soup is good,” he says.
Japanese sushi is also another food. Nakaya shares, you need to mix rice vinegar, sugar and salt into freshly cooked rice to make sushi rice. “Spread the sushi rice on a noni seaweed sheet, add your desired fillings and roll it up. Slice into pieces and serve.”
Also, Japanese wine (sake) is made from rice and after has been harvested, it is fermented for 2-3 months maintained at between 40-50 degrees Celcius. “It has a 14-15 percentage of alcohol and it tastes like the Kenyan chang’aa,” he explains.
The process of making sauerkraut is tedious, it needs consistency, patience and a lot of learning and unlearning.
Photo credit: Shutterstock
From the sake you can marinate salmon with it for at least an hour then grill or pan fry until golden or cooked through. Nakaya says, one can also make teriyaki chicken with the sake, mirin, sugar and soy sauce.
Does cabbage sauerkraut boost gut health?
Dr Amos Mwasamwaja, a consultant gastroenterologist at Aga Khan University Hospital, shares that, according to research, the only fermented food proven to benefit the gut is fermentable milk.
“And in this case, we know it is a prebiotic. Meaning that if you take it, the body is able to change into a probiotic. Meaning that it can enrich the good type of what we call gut flora,” he explains.
Everyone has a normal flora, which consists of microorganisms that live in the digestive tract in a symbiotic relationship with us. They help synthesise some vitamins for our benefit, while they benefit from the nutrients we consume.
However, there are things that can affect the normal flora. Dr Mwasamwaja says diet is a big factor. “Each type of the bacteria feeds depending on what we eat but fermented foods boost the bacteria.”
Secondly, as we age the normal flora changes. “The medication we take, mostly antibiotic. That is why today especially on treatment that requires too much antibiotic, for example here when we treat H-pylori, we recommend a probiotic. This is because it acts energetically in enhancing healing curing, and also prevents the downside of antibiotics.”
