Fermentation is making a comeback! It boasts all the health benefits of probiotics. Here's what you need to know to reap the benefits.
Your Guide to the Health Benefits of Fermentation
Updated on Aug. 06, 2024
You might hear “fermentation” as a buzz-worthy trend at hip grocery stores. But this method is hardly new. With origins dating back to 6000 B.C., our ancestors used it to preserve food, giving it a tangy taste. Fermentation is still used by home cooks today, too. Have you ever made sauerkraut? How about yogurt?
So, Why Is It Trending?
The reason fermentation is making a comeback is due to the beneficial bacteria they generate, also known as probiotics. Fermented foods boast little microbes that are being touted for their potential healthy attributes.
The Health Benefits of Fermentation
Hard evidence is not in on all the possible benefits of probiotics. Scientific American has cautioned that most of the health claims are unsupported at this point, especially as they relate to individuals who are already healthy.
But the potential probiotic benefits include improvements in the duration of colds, immunity, absorption of nutrients and digestive disorders. Some research also suggests that if you’re feeling a little blue, you may want to reach for these bugs to help boost your mood. These possible benefits along with the mutually beneficial relationship between our bodies and these useful bugs are why some health professionals are adding fermented foods to their list of food recommendations. Another product of fermentation is pickles- discover if pickles are good for you!
Have you heard of fire cider? Here’s why you may want to check it out.
What Foods Are Fermented?
Your local market is bound to have some great probiotic foods to start adding to your shopping list: tempeh (fermented soybeans with a meat-like texture), miso paste (fermented soybean paste often used in dressings or miso soup bases), kimchi (spicy Korean condiment), kombucha (fermented tea), sauerkraut (fermented cabbage) and kefir (fermented yogurt-like drink).
The Art of Fermenting
The process of fermentation is much simpler than you may realize. Just follow these steps the USDA has set out to keep home fermentation safe and free from unwanted mold or bacteria:
Use glassware. When it comes to fermenting, ditch your favorite stainless bowls to avoid leaching metals into your food. If you happen to find a specific crock or pottery made specifically for sauerkraut, then that’s OK, but avoid using a random piece of pottery due to possible lead contamination.
Keep it clean. Before starting, sanitize all tools, from the stirring spoon to the glass storage containers, and don’t forget to wash your hands.
Thoroughly wash the vegetables or fruits. Here is the best way.
Use the right salt. Be sure to use the specified canning or non-iodized salt when fermenting, and don’t reduce the recommended salt amounts. Salt is critical to the fermentation process because it prevents the growth of unwanted organisms.
Keep the room temperature cool (70-75° F) and dark. The kitchen temperature can often fluctuate with the use of an oven or stove top, so consider an alternative location.
Scrape off scum. Check your food for any debris on the surface and use a clean spoon to scrape off the unwanted foam.
Switch to the fridge. Once your fermented foods have just the right flavor for your taste buds (it takes anywhere from a week to eight weeks), store in the refrigerator. Homemade fermented foods can be kept in the refrigerator for months.
To get started fermenting, you can also check out these books:
Pickled Versus Fermented—No, They’re Not the Same!
Not all pickled foods are fermented. Fermented foods should not be canned if you want the potential health benefits of probiotics. The high heat used in canning kills the desired probiotics. The delicious brine made with vinegar that gives pickles their taste does not make them fermented foods. They are pickled foods, and while these pickled vegetables taste delicious they often fail to provide the benefits of probiotics.
Fermented foods use salt and occasionally a small amount of vinegar and then they are allowed to sit at room temperature for a couple weeks or until the desired sour flavor develops. Now you know the secret!
Eat Sauerkraut Straight From the Jar—or in One of Our Recipes
New World Stuffed CabbageEuropean immigrants brought their favorite stuffed cabbage recipes to the New World in the late 19th century. Here's my take on tradition. —Katherine Stefanovich, Desert Hot Springs, California
Get all the details on how to make homemade sauerkraut from our Test Kitchen.
Reuben SandwichReuben sandwiches are shared by Kathy Jo Scott of Hemingford, Nebraska. "My mouth waters just thinking of these sandwiches," confesses Kathy Jo. "I adapted the recipe from one my mother found several years ago."
Reuben CasseroleThis dish features corned beef, sauerkraut and other ingredients that make Reuben sandwiches so popular. —Margery Bryan, Moses Lake, Washington
Northwoods Wild Rice SaladThis is my Minnesota version of a vintage German slaw that’s popular at church suppers. The wild rice has a nutty flavor that pairs perfectly with tangy sauerkraut. —Jeanne Holt, St. Paul, Minnesota
Sausage Sauerkraut SoupI've taken this satisfying soup to church gatherings and family reunions, and it always receives great compliments. Everyone loves it! —Elizabeth Goetzinger, Lewiston, Idaho
Corned Beef SandwichMy daughter shared this recipe with me. It has become a favorite of our entire family.
Oktoberfest CasseroleIn northeastern Ohio, we love German flavors. This delicious casserole is a trifecta mashup of my favorite dishes. It combines the flavors of classic cheesy hash brown casserole with bratwursts and sauerkraut, plus pretzels and beer cheese. It takes less than 10 minutes to mix and uses only one bowl. It's sure to please everyone any time of the year. —Sarah Markley, Ashland, Ohio
Kielbasa CasseroleKielbasa casserole is cozy and hearty, highlighting the rich, creamy flavors of Polish sausage and a mushroom-and-cheese sauce.
Sauerkraut BallsCooking is something I've always enjoyed, particularly when I'm doing it for people who enjoy eating! This sauerkraut ham balls dish is such a family favorite that I'll buy a ham sometimes just so I can make it. You can also make the recipe into larger balls and serve it as a main course. I'm a city bus driver who likes to swap recipes with passengers. —Lillian Thomas, Toledo, Ohio
German MeatballsEasy to make and tasty beside favorite sides like pretzels, potatoes and a fresh green salad, these German meatballs will be a new protein-rich staple in your home.
Pork Chops and Sauerkraut
Pair tender pork chops with sauerkraut for a filling main dish that's quick and easy to put together. —Stephanie Miller, Omaha, Nebraska
Reuben RoundsFans of the classic Reuben sandwich will go crazy for baked pastry spirals of corned beef, Swiss and sauerkraut. They're so easy to make, and bottled Thousand Island dressing makes the perfect dipping sauce. —Cheryl Snavely, Hagerstown, Maryland
Sauerkraut CakeFor an adventurous cake, try this recipe. People might need a little coaxing to try it but once they do, they will love it.—The Fremont Company
Cranberry Sauerkraut MeatballsCranberry sauerkraut meatballs are the perfect fall dish with seasonal ingredients—and it’s super easy to mak
Hungarian Stuffed CabbageEuropean immigrants brought their favorite stuffed cabbage recipes to the New World in the late 19th century. This Hungarian cabbage rolls recipe is one of my favorites.—Katherine Stefanovich, Desert Hot Springs, California
Sausage and SauerkrautI created this tasty, quick and easy sauerkraut and sausage dish so I can throw it together in no time on those extra-busy nights. — Mary Lyon, Spotsylvania, Virginia
Slow-Cooked Reuben BratsSauerkraut gives these beer-simmered brats a big flavor boost, but it’s the special chili sauce and melted cheese that put them over the top. Top your favorite burger with some of the chili sauce; you won't be sorry. —Alana Simmons, Johnstown, Pennsylvania
Sauerkraut LatkesReally? Sauerkraut in potato pancakes? Oh, yes. Firm, sweet apples mellow the tang so very nicely. —Aysha Schurman, Ammon, Idaho
Sloppy OttosMy version of sloppy joes comes from an old family recipe. Make these sandwiches even more German by stacking everything on a pretzel bun. —Jason Koren, Milwaukee, Wisconsin
Oktoberfest StrudelsMy husband, being born and raised in Wisconsin, loves bratwurst sausages. So I tweaked this strudel recipe to include some of his favorite filling ingredients and it was an instant hit. Serve with extra mustard for dipping. —Cleo Gonske, Redding, California
Pork and SauerkrautThe secret ingredient in this recipe is the applesauce. When everything is cooked, you wouldn’t know it’s in there—yet the taste is just a bit sweeter. My mother and grandmother once ran a beanery for a train crew. That inspired a lot of my cooking. In fact, I adapted this recipe from one of theirs. Luckily for me, my husband likes to eat what I fix as much as I like to cook it! —Donna Hellendrung, Minneapolis, Minnesota
Sauerkraut CasseroleAn unexpected blend of sweet and savory ingredients makes this sauerkraut casserole a delight you'll want to serve at barbecues, holiday dinners and tailgate parties alike.
Reuben Waffle Potato AppetizersI love Reubens, so I turned the classic sandwich into a fun appetizer with corned beef and sauerkraut on waffle fries. —Gloria Bradley, Naperville, Illinois
Pork Roast and SauerkrautOur children wouldn't dream of eating sauerkraut until they tasted it with this tender and juicy pork roast at a family celebration. They devoured it and went back for seconds! Now it's a mainstay in my pork recipe file. — Ronda Jay Holcomb, Farmington, New Mexico
Reuben DipThis simple and delicious Reuben dip is prepared in the slow cooker and makes the perfect party appetizer. All the classic sandwich flavors are there, just creamier and more dippable.
Hot Dog SlidersTurn all-American hot dogs into a fun international treat at your next casual party. They get three special treatments in this recipe: Chicago-style, Bavarian and south of the border. Bet you can't eat just one! —Taste of Home Test Kitchen
Reuben PizzaFridays are pizza nights at our house. We do a lot of experimenting, so we don't have the same old thing every week. With only five ingredients, this pizza is a snap to whip up. —Nicole German, Hutchinson, Minnesota
Brats and SauerkrautI’ve made many variations of this excellent main dish. It would be popular at a party or potluck. The bratwurst can be plain, smoked or cheese-flavored and served whole or cut in slices, with a bun or without. —Darlene Dixon, Hanover, Minnesota
Reuben Brunch BakeI created this when I wanted something different for a graduation brunch for two of our sons. When I realized I had most of the ingredients on hand for the Reuben dip I usually make, I decided to use them in a brunch casserole instead! Everyone asked for the recipe. —Janelle Reed, Merriam, Kansas
Reuben Pudgy PieOur favorite pudgy pie is the Reuben: corned beef, sauerkraut and Swiss cheese! We always use buttered bread. —Taste of Home Test Kitchen
Slow-Cooked Reuben SpreadI’m a big fan of Reuben sandwiches and anything with that flavor combination. For an appetizer, I blend corned beef with Swiss cheese and a few other items to make a spread for rye bread or crackers. —June Herke, Watertown, South Dakota
Grilled Beer Brats with KrautI made this for my son’s 21st birthday bonfire, which included a dozen buddies. The kraut topping flavors are fabulous. —Keeley Weber, Sterling Heights, Michigan
Reuben Bread PuddingOur Aunt Renee always brought this casserole to family picnics in Chicago.
It became so popular that she started bringing two or three. I have also made
it using dark rye bread or marbled rye, and ham instead of corned beef—all the variations are delicious! —Johnna Johnson, Scottsdale, Arizona
Oktoberfest Brats with Mustard SauceI come from a town with a big German heritage, and each year we have a huge celebration for Oktoberfest. This recipe packs in all the traditional German flavors my whole family loves. —Deborah Pennington, Decatur, Alabama
Reuben Eggs BenedictWhen it comes to food, two of my all-time favorites are Reuben sandwiches and eggs Benedict. So naturally I combined them into this incredible breakfast dish. I serve mine with bacon on the side, but hash browns and fresh fruit go great too! —Jessica Rehs, Akron, Ohio
Recipes with Sauerkraut FAQ
What are creative uses for sauerkraut that’ll help me use up the jar?
If you need some new ideas for finishing up a jar of sauerkraut, try mixing it into fried rice, stuffing it into quesadillas, or chopping it finely and adding it to a deviled egg filling. The tangy crunch pairs well with rich ingredients and adds brightness to grilled cheese, mashed potatoes and savory pancakes.
Since sauerkraut is made from cabbage, treat it like a vegetable and add it to cold rice or grain salads or slaw with apples and carrots. The flavor softens once cooked, so add a handful when sauteing onions for any soup or stew; it will add another layer of flavor without taking over. While a classic addition to many traditional German recipes, sauerkraut is also versatile enough for a wide range of flavor profiles, from spicy to earthy.
How long does sauerkraut last in the fridge?
Canned sauerkraut and fermented (raw) sauerkraut will last for different lengths of time in the refrigerator. Fermented sauerkraut typically lasts for up to three months in the fridge when stored in a sealed, nonreactive container and kept fully submerged in its brine. That’s especially important for naturally fermented versions like homemade sauerkraut, which rely on brine for preservation. Canned sauerkraut can last up to 18 months, unopened, in the pantry as long as the can isn’t damaged or bloated, but once opened, it should be refrigerated and used in five to seven days. For the freshest taste, transfer it from the can to a new plastic or glass container.
What sauerkraut side dishes can I make for dinner tonight?
You can make sauerkraut side dishes like cold grain salads, warm slaws, skillet potatoes, or savory potato and apple pancakes for a tangy, flavorful addition to dinner. Sauerkraut pairs well with caramelized onions, apples and root vegetables, making it a natural fit to add to trays of roasted vegetables or to stir into German potato salads for extra crunch.
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