For those who enjoy the pungent, sour, and salty taste of fermented cabbage, sauerkraut is a divine concoction. For those who don't, it evokes thoughts of rotting vegetables.

Admittedly, really good sauerkraut can sometimes smell like an open garbage can. But, ultimately, it's the taste that counts.

Sauerkraut consists of shredded raw cabbage that has undergone spontaneous lactic acid bacterial fermentation. This process, known as pickling, preserves the cabbage for up to 12 months in the right conditions.

While sauerkraut is a German word, meaning sour cabbage, it is believed to have originated in China, before traveling to Europe along with Gengis Kahn. Today, pickled cabbage is enjoyed by people from dozens of countries, including Germany, Austria, South Korea, Russia, and the United States, to name just a few.

In addition to the well-known health benefits of consuming cabbage, many nutritionists attribute the "friendly" bacteria found in raw sauerkraut to its numerous medicinal properties. These beneficial strains of bacteria are thought to assist in digestion, treat constipation, and enhance the immune system.

Although cabbage is not high in the ranking of Oregon agricultural commodities, it is an important crop for many small organic farms and those growing for direct market or CSA.

Cabbage can be planted in spring or summer, depending on the variety, and the harvest schedule can stretch from June to January. When shopping for cabbage, look for crisp outer leaves with no wilting or discoloration.

Note: Not all "health foods" are good for all people. Every body is different. Enjoy sauerkraut as a tasty condiment, first and foremost. And if it makes you feel good to boot - all the better!

Nate's Sauerkraut

Sea salt aids in drawing moisture from the cabbage. This is how the brine is created. Remember, if the cabbage is chopped too fine, the finished sauerkraut is very juicy. But if chopped too course, there may not be enough brine to submerge the cabbage. This may take some practice.

1 head green cabbage, about 2 lbs.

1 head red cabbage, about 2 lbs.

3 carrots, grated

1/4 cup diced onion

1 tsp. minced garlic

2 tsp. dill, dried or fresh

2 tsp. basil, dried or fresh

1 tsp. red pepper flakes

2 tablespoons sea salt

Clear some counter space. You'll need plenty of room.

Start by mixing the sea salt with the herbs and red pepper flakes in a small container. Set aside. Chop the cabbage into manageable chunks using a large knife. Discard the core. Run the cabbage through a food processor in small batches, until finely chopped. In a large mixing bowl, combine chopped cabbage with the grated carrots, diced onion, minced garlic, and the salt mixture. Toss together evenly.

Next, stuff the vegetables into a round-shaped Pyrex, glass, or ceramic crock. Use a potato masher to compact the vegetables. A brine should now start to form. Find a plate to fit inside the crock. Put it upside-down over the cabbage mixture. Now put a jar full of water on top of the plate. The weight helps the brine rise above the cabbage (very important). Cover the crock with a pillowcase to prevent flies from entering. Allow the sauerkraut to ferment at room temperature for about seven days.

When the "kraut" is finished, remove any mold that resides on top. Stuff the sauerkraut tightly into glass jars, and store in the fridge. It keeps for up to a year. Enjoy it on bread with mayonnaise, hamburgers and hotdogs, steak, or mixed with toasted pumpkin seeds.

Nate Rafn produces a television series about local foods entitled Living Culture, on KWVT in the Willamette Valley, CCTV in Salem, PCM TV in Portland, and SCAN TV in Seattle. Visit www.livingcultureonline.com.