>>Pedram Shojai: Hey, everybody. Dr. Pedram
Shojai, founder of well.org and the editor of Be More! Magazine here with a fermentationist.
Summer Bock, a dear friend, and going to show us some wonderful things to do with food.
Add some life to it and make it superfood.>>Summer Bock: We’re going to just make some
sauerkraut today. Really simple. The exciting thing about this is that all you need here
is cabbage, onion, dill, caraway, and salt. First of all you’re going to core the cabbage.
I always just take out the center there. We’re just going to try to shred this and keep it
a fairly even texture. We’re going to chop up some onion. The reason I use onion is because
it has prebiotics in it; it has inulin. It’s going to help this to ferment faster but it
also, a lot of times it guarantees that this is going to work. Now I’m just going to chop
up some dill. Dill just makes it taste delicious so it’s going to add a lot of flavor to your
sauerkraut. We have the vegetables chopped up and in here and we’re going to add some
spices. You can use any spices; we’re going to use caraway because it is a really traditional
sauerkraut spice. Then we’re going to add salt. Salt is important. You want to make
sure that you are using a non-iodized sea salt. Iodine is a disinfectant; we don’t want
to use that in here. I have Celtic sea salt here but you can use the Himalayan pink sea
salt, you can use any of these. For this we’re probably just going to add about a tablespoon
or so. Generally the rule is three to four tablespoons per gallon of sauerkraut. That’s
a gallon with it all packed in there. We’re doing about a quart today so we’re going to
fill it up into here; this is about a quart so we want to use I’d say one tablespoon,
one and a half tablespoons. You want it to taste as salty as a Lay’s potato chip. You
just want to mix it and you’re really just trying to get the salt to touch all of the
veggies here. That’s going to take the water out of the vegetables and into this solution.
I’ll show you how this creates the brine. I don’t add water when I make sauerkraut so
it’s going to be a little more potent than your normal sauerkraut that’s been watered
down essentially. It’s going to be sour and delicious.>>Pedram Shojai: That’s all the water you
need because you’re pulling it out of the cabbage.>>Summer Bock: Yeah. This is why you want
to use fresh, organic produce, because it’s filled with all of this water and that’s what
we’re trying to use to create the brine. Let’s see here, I don’t know if you can see it.
It’s glistening; the salt is already starting to get
this … When you’re trying to make good sauerkraut
you want to make it taste good here right now.>>Pedram Shojai: Pounding it in there, you’re
getting it kind of jammed in there as much as you can, right?
>>Summer Bock: I want to get all of the air bubbles out.
>>Pedram Shojai: I see.>>Summer Bock: I really want to push this
down here. I want to smash all of the cabbage in here as tightly as possible so that the
air bubbles are gone. We’re starting to see some of the water gurgle through here. You
see that?>>Pedram Shojai: Yeah.>>Summer Bock: That’s going to form our brine.
Essentially, let me just show you the stages now. What you’re going to do is you’re going
to fill this up. You want to leave at least an inch in the top, maybe an inch and a half,
two inches. That’s going to just really keep it from overflowing, because for the first
week it’s going to be incredibly active. What’s really interesting is we didn’t add a starter
if you noticed. It’s just the vegetables and the salt and the bacteria that are living
on this cabbage right now. The bacteria probably on my hands as I smash this down in there
are the bacteria that are going to inoculate and start growing now that we’ve created this
anaerobic environment. The way I do it, I like these jars because they’re really easy.
You don’t really want to clamp it all the way down. You just leave it like this so that
air can basically flow out, the carbon dioxide can flow out as it ferments, but you don’t
have a lot of the stuff from your kitchen and your house flying in. That’s how we want
to leave it. This is one that has been going for a few days. I want you to just notice
the difference in these two.>>Pedram Shojai: This was this a few days
ago.>>Summer Bock: Yep. One thing is that it’s
really really juicy. There’s that anaerobic environment. This will bubble for the first
week. If you look, see how it’s starting to get more translucent? Just notice that a lot
of the white parts of the cabbage have changed. It’s starting to break down a little bit.
That’s what the bacteria do.>>Pedram Shojai: Just within a few days,
huh?>>Summer Bock: Yeah, just in a few days.
>>Pedram Shojai: Wow, wow.>>Summer Bock: I usually let this go for
probably two to four weeks.>>Pedram Shojai: Open like this?
>>Summer Bock: Like this.>>Pedram Shojai: Then this starts to happen.
>>Summer Bock: Yep.>>Pedram Shojai: Then you let it just keep
hanging out.>>Summer Bock: I let it keep going.
>>Pedram Shojai: Two to four weeks.>>Summer Bock: Yep, and then at four weeks
is when I take it out, I taste it, I make sure it’s good, and then I put it in the refrigerator.
At that point I will clamp this down. This one has been going for about one week and
again you can tell this cabbage, it’s more translucent. Look, it’s changed from the green.
It’s getting a bit more yellow. This one’s sour; it’s delicious. Many people are going
to want to eat it now, and that’s fine. You just clamp it down, put it in your fridge.
It’s good to go.>>Pedram Shojai: Okay, so look. You could
eat this. You could eat anything down line, right?
>>Summer Bock: Right.>>Pedram Shojai: At any point along the spectrum
it’s all edible but you want it to get to that magic moment.>>Summer Bock: This one’s been going for
three weeks. This one’s delicious, right? Again, totally different color. Translucent,
you can almost see there’s no more white mottling like there is in the other one.>>Pedram Shojai: Can I?
>>Summer Bock: Yeah, go for it.>>Pedram Shojai: Mhmm.>>Summer Bock: What’s changed is this has
gotten more sour. That sour flavor is the lactic acid. As you ferment you basically
are letting these bacteria create lactic acid and carbon dioxide.
>>Pedram Shojai: Interesting, so it blocks out the food-borne pathogens but then the
good healthy bugs that made this party happy are still there. Then when we eat it, they
come into us.>>Summer Bock: Right, you’re getting the
benefit of both. You’re getting this action where it prevents food-borne pathogens from
growing. Inside your body it’s actually going to help get rid of any bad organisms that
you don’t want living there – and you’re bringing in the healthy bacteria.>>Pedram Shojai: You usher in the good guys.
Right on. You guys, you saw the recipe here. We’ll add it to wherever you’re seeing this
so you can follow through with this. Summer, how do people find you?>>Summer Bock: SummerBock.com is the best
place to find me. I also have a free gift on there for the top food that I recommend.
Obviously might be sauerkraut. You should check that out if you want to learn how to
shop for the right kind of raw and pasteurized sauerkraut.>>Pedram Shojai: Awesome. Guys, fermentationist
Summer Bock. I think that that’s the coolest title in the world. I love your card.
>>Summer Bock: Thank you.