Homemade sauerkraut 100 X more powerful than taking a probiotic alone

Here is a basic recipe for making sauerkraut with probiotics:

Ingredients:

• 1 head of cabbage
• 1-2 tablespoons of sea salt
• 1 capsule of 28 – 115 strains of probiotics (you can find this in the form of a supplement or powder)

Instructions:

1. Wash your hands and equipment thoroughly before starting to ensure everything is clean.
2. Remove the outer leaves of the cabbage and set them aside. Shred the cabbage finely using a sharp knife or a food processor.
3. Place the shredded cabbage in a large mixing bowl and sprinkle the salt over it. Using your clean hands, massage the cabbage and salt together for about 5-10 minutes until the cabbage starts to release its juices.
4. Once the cabbage is moist and there is liquid pooling at the bottom of the bowl, add in the 28 -115 strains of probiotic powder. Mix in well.
5. Pack the cabbage mixture tightly into a clean glass jar, pressing it down firmly to remove any air bubbles. Pour any remaining liquid from the bowl into the jar.
6. Place one or two of the reserved cabbage leaves on top to act as a barrier between the cabbage and the air. Press them down firmly.
7. Seal the jar with a lid, making sure it is not screwed on too tightly as gases will need to escape during fermentation.
8. Place the jar in a dark, room-temperature location for 3-7 days, depending on how tangy you like your sauerkraut. Check the sauerkraut every day to ensure it is still submerged in liquid and to release any built-up gas by slightly loosening the lid.
9. Once the sauerkraut reaches your desired level of fermentation, move the jar to the refrigerator to slow down the fermentation process. Enjoy your homemade probiotic-rich sauerkraut!

Note: It’s important to use clean equipment and follow proper fermentation techniques to avoid contamination and ensure the sauerkraut turns out delicious and safe to eat.

The key ingredients needed to make sauerkraut with probiotics are:

1. Cabbage: The main ingredient in sauerkraut, cabbage provides the base for the fermentation process. You can use green or red cabbage, or a combination of both.
2. Salt: Salt is crucial for drawing out the natural juices of the cabbage and creating the brine needed for fermentation. Use a high-quality sea salt or pickling salt without iodine or anti-caking agents.
3. Probiotics: To add probiotics to your sauerkraut, use a high-quality probiotic supplement or powder containing live cultures. Look for one that offers a a minimum of 24 variety’s of strains to maximize the diversity of beneficial bacteria in your sauerkraut.

These are the essential ingredients for making sauerkraut with probiotics. Other optional ingredients such as caraway seeds, juniper berries, or garlic can be added for flavor variation, but the core components of cabbage, salt, and probiotics are necessary for the fermentation process and health benefits of the final product.

THE REASONS I SUGGEST ADDING PROBIOTICS TO YOUR FERMENTATION PROCESS…

Probiotics play a crucial role in the fermentation process of sauerkraut by initiating and facilitating the growth of beneficial bacteria. Here’s how probiotics contribute to the fermentation process:

1. Introduction of beneficial bacteria: Probiotics contain live cultures of beneficial bacteria, such as Lactobacillus and Bifidobacterium strains. When added to the cabbage mixture, these probiotics act as starter cultures, kickstarting the fermentation process.
2. Conversion of sugars into lactic acid: During fermentation, the beneficial bacteria feed on the natural sugars present in the cabbage. Through the process of lacto-fermentation, these bacteria break down the sugars and convert them into lactic acid. This lactic acid not only gives sauerkraut its tangy flavor but also acts as a natural preservative by creating an acidic environment that inhibits the growth of harmful bacteria.
3. Production of additional beneficial compounds: In addition to lactic acid, the beneficial bacteria in probiotics produce other compounds like vitamins, enzymes, and more strains of beneficial bacteria. These compounds contribute to the complexity of flavors in sauerkraut and provide additional health benefits.
4. Enhancement of probiotic content: By adding probiotics to the sauerkraut, you can increase the diversity and concentration of beneficial bacteria in the final product. This can boost the probiotic content of the sauerkraut, promoting gut health and overall well-being when consumed.

In summary, probiotics play a vital role in the fermentation process of sauerkraut by initiating the growth of beneficial bacteria, converting sugars into lactic acid, producing additional beneficial compounds, and enhancing the probiotic content of the final product.

Identification method

The microbes in probiotic rich fermented foods are identified here using the names of their nearest genetic match in GenBank, the NIH’s genetic sequence database. Matches were determined using the NCBI’s BLAST tool.

Strains list

1. Bacterium 36B NCBI UniProt
2. Bacterium 72B NCBI UniProt
3. Bacterium AK-MB25 NCBI UniProt
4. Bacterium AK-MB30 NCBI UniProt
5. Bacterium AK-MB34 NCBI UniProt
6. Bacterium AK-MB37 NCBI UniProt
7. Bacterium BM0102 NCBI UniProt
8. Enterobacteriaceae bacterium BM0118 NCBIUniProt
9. Eubacteria bacterium BM0181 NCBI UniProt
10. Enterobacteriaceae bacterium BM0196 NCBIUniProt
11. Enterobacteriaceae bacterium BM0248 NCBIUniProt
12. Enterobacteriaceae bacterium BM0266 NCBIUniProt
13. Enterobacteriaceae bacterium BM0269 NCBIUniProt
14. Enterobacteriaceae bacterium BM0270 NCBIUniProt
15. Enterobacteriaceae bacterium BM0271 NCBIUniProt
16. Aeromonadaceae bacterium BM0272 NCBIUniProt
17. Enterobacteriaceae bacterium BM0277 NCBIUniProt
18. Enterobacteriaceae bacterium BM0287 NCBIUniProt
19. Enterobacteriaceae bacterium BM0294 NCBIUniProt
20. Pseudomonadaceae bacterium BM0295 NCBIUniProt
21. Enterobacteriaceae bacterium BM0298 NCBIUniProt
22. Enterobacteriaceae bacterium BM0301 NCBIUniProt
23. Enterobacteriaceae bacterium BM0305 NCBIUniProt
24. Enterobacteriaceae bacterium BM0315 NCBIUniProt
25. Aeromonadaceae bacterium BM0318 NCBIUniProt
26. Enterobacteriaceae bacterium BM0321 NCBIUniProt
27. Enterobacteriaceae bacterium BM0324 NCBIUniProt
28. Enterobacteriaceae bacterium BM0326 NCBIUniProt
29. Enterobacteriaceae bacterium BM0329 NCBIUniProt
30. Enterobacteriaceae bacterium BM0335 NCBIUniProt
31. Enterobacteriaceae bacterium BM0336 NCBIUniProt
32. Enterobacteriaceae bacterium BM0344 NCBIUniProt
33. Enterobacteriaceae bacterium BM0348 NCBIUniProt
34. Enterobacteriaceae bacterium BM0354_1 NCBI UniProt
35. Enterobacteriaceae bacterium BM0357 NCBIUniProt
36. Enterobacteriaceae bacterium BM0363 NCBIUniProt
37. Enterobacteriaceae bacterium BM0371 NCBIUniProt
38. Comamonadaceae bacterium BM0374 NCBIUniProt
39. Enterobacteriaceae bacterium BM0377 NCBIUniProt
40. Aeromonadaceae bacterium BM0380 NCBIUniProt
41. Enterobacteriaceae bacterium BM0381 NCBIUniProt
42. Enterobacteriaceae bacterium BM0382 NCBIUniProt
43. Enterobacteriaceae bacterium BM0383 NCBIUniProt
44. Aeromonadaceae bacterium BM0387 NCBIUniProt
45. Comamonadaceae bacterium BM0412 NCBIUniProt
46. Comamonadaceae bacterium BM0414 NCBIUniProt
47. Enterobacteriaceae bacterium BM0436 NCBIUniProt
48. Enterobacteriaceae bacterium BM0441 NCBIUniProt
49. Pseudomonadaceae bacterium BM0443 NCBIUniProt
50. Pseudomonadaceae bacterium BM0446 NCBIUniProt
51. Enterobacteriaceae bacterium BM0570 NCBIUniProt
52. Enterobacteriaceae bacterium BM0573 NCBIUniProt
53. Enterobacteriaceae bacterium BM0574 NCBIUniProt
54. Enterobacteriaceae bacterium BM0575 NCBIUniProt
55. Enterobacteriaceae bacterium BM0576 NCBIUniProt
56. Enterobacteriaceae bacterium BM0577 NCBIUniProt
57. Enterobacteriaceae bacterium BM0585 NCBIUniProt
58. Aeromonadaceae bacterium BM0587 NCBIUniProt
59. Enterobacteriaceae bacterium BM0595 NCBIUniProt
60. Enterobacteriaceae bacterium BM0602 NCBIUniProt
61. Enterobacteriaceae bacterium BM0603 NCBIUniProt
62. Enterobacteriaceae bacterium BM0609 NCBIUniProt
63. Enterobacteriaceae bacterium BM0610 NCBIUniProt
64. Bacterium KGJ-3-1 NCBI UniProt
65. Bacterium KGJ-3-10 NCBI UniProt
66. Bacterium KGJ-3-14 NCBI UniProt
67. Bacterium KGJ-3-16 NCBI UniProt
68. Bacterium KGJ-3-18 NCBI UniProt
69. Bacterium KGJ-3-22 NCBI UniProt
70. Bacterium KGJ-3-23 NCBI UniProt
71. Bacterium KGJ-3-5 NCBI UniProt
72. Bacterium KGJ-3-6 NCBI UniProt
73. Bacterium OC 16 NCBI UniProt
74. Bacterium AM_gF1DD01_08 NCBI UniProt
75. Bacterium AM_gF1DD01_14 NCBI UniProt
76. Bacterium AM_gF3SD01_02 NCBI UniProt
77. Bacterium AM_gF3SD01_03 NCBI UniProt
78. Bacterium AM_gF3SD01_04 NCBI UniProt
79. Bacterium AM_gF3SD01_06 NCBI UniProt
80. Bacterium AX_gF1DD01_04 NCBI UniProt
81. Bacterium AX_gF3SD01_11 NCBI UniProt
82. Bacterium AX_gF3SD01_12 NCBI UniProt
83. Bacterium AX_gF3SD01_17 NCBI UniProt
84. Bacterium AX_gF3SD01_25 NCBI UniProt
85. Bacterium AX_gF3SD01_29 NCBI UniProt
86. Bacterium AX_gF3SD01_33 NCBI UniProt
87. Bacterium AX_gF3SD01_39 NCBI UniProt
88. Bacterium AX_gF3SD01_48 NCBI UniProt
89. Bacterium CA_gF2-3DD01_02 NCBI UniProt
90. Bacterium CA_gF2-3DD01_03 NCBI UniProt
91. Bacterium CA_gF3SD01_04 NCBI UniProt
92. Bacterium CA_gF3SD01_10 NCBI UniProt
93. Bacterium CY_gF1DD01_05 NCBI UniProt
94. Bacterium CY_gF1DD01_09 NCBI UniProt
95. Bacterium CY_gF1DD01_10 NCBI UniProt
96. Bacterium CY_gF1DD01_14 NCBI UniProt
97. Bacterium PE_gF1DD01_04 NCBI UniProt
98. Bacterium PE_gF1DD01_06 NCBI UniProt
99. Bacterium PE_gF1DD01_11 NCBI UniProt
100. Bacterium PE_gF3SD01_05 NCBI UniProt
101. Bacterium PI_gF3SD01_19 NCBI UniProt
102. Bacterium A1Q1_fos_2300 NCBI UniProt
103. Pseudomonadales bacterium HF0500_12O04 NCBI UniProt
104. Bacterium HF130_AEPn_2 NCBI UniProt
105. Bacterium HH1107 NCBI UniProt
106. Bacterium HHV216 NCBI UniProt
107. Bacterium HHV35 NCBI UniProt
108. Bacterium MID12 NCBI UniProt
109. Bacterium pAB2 NCBI UniProt
110. Bacterium A1Q1_fos_2300 NCBI UniProt
111. Bacterium HF130_AEPn_2 NCBI UniProt
112. Pseudomonas sp. R2SpM1P1C10 NCBIUniProt – also eats mustard gas!
113. Pseudomonas sp. UMAB-62 NCBI UniProt
114. Pseudomonas sp. cn4902 NCBI UniProt
115. Pseudomonas stutzeri NCBI UniProt – NCBI study