A simple recipe for making sauerkraut at home. All you need are two ingredients; salt and cabbage. Enjoy this gut-healthy kraut alongside meals, paired with meat dishes, as a side, or even on its own for an extra dose of probiotics.

My first experience with sauerkraut was after reading the book, Gut and Psychology Syndrome (GAPS), by Dr. Natasha Campbell-McBride MD. I made it to help boost my gut health, and just loved how simple the process was.

If you’ve only ever had sauerkraut from a tin, it just doesn’t do it justice. There’s nothing like the fresh, crisp, homemade version. You can’t beat it.

Plus, it’s loaded with so much more probiotic goodness than the tinned varieties, as they often lose a lot of their cultures due to handling along the way.

Sauerkraut is simply fermented white and/or red cabbage that’s full of digestive enzymes, probiotic bacteria, vitamins and minerals. Eating it with meats may help improve digestion as it has a strong ability to stimulate stomach acid production.

It’s recommended by Dr. Natasha Campbell-McBride to have a few tablespoons of sauerkraut 10-15 minutes before meals for those with low stomach acidity. For children, she recommends to initially start them on 1-3 tablespoons of the juice from the sauerkraut in their meals.

The simplest way you can make sauerkraut is to combine cabbage and salt, which is how we begin this recipe.

Before we get started in learning how to make this probiotic sauerkraut, if you like what you’re seeing, subscribe to my email newsletter at the bottom of the page to keep up to date on the latest recipes, DIYs, gardening and health tips I share!

Homemade Sauerkraut

Salt is essential in this recipe as it draws out the juice from the cabbage during kneading, plus it keeps unwanted bacteria at bay until the fermenting bacteria produce enough lactic acid to kill the pathogens.

Ingredients:

• 1 medium-size red or green cabbage, finely grated or chopped
• 2 tbsp sea salt

To Make:

1. Sterilise any equipment needed for fermenting the sauerkraut (i.e. jars, lids, spoons, etc.). To sterilise, place the equipment you’ll be using in a large pot and fill the pot with water to cover the equipment and submerge it under the water. Bring the water to a boil and allow it to boil for 4 minutes or so, then carefully remove the equipment from the water and allow everything to cool and dry at room temperature before adding the ingredients.
2. Add the finely grated cabbage to a large mixing bowl and sprinkle the sea salt over the top. Make sure to wash your hands thoroughly before touching the cabbage. Next, massage the cabbage, extracting as much juice as possible. Knead the cabbage for around 10 minutes or more.
3. Using a clean spoon, scoop the sauerkraut mixture into your sterilised jars and press down firmly to pack it in. Ensure there are no air pockets in the mixture. If there isn’t enough liquid leftover from massaging the cabbage to completely cover the cabbage, pour some filtered water over the cabbage until it is completely submerged in the jar.
4. Leave about 2-3 cm (1 1/2 inches) of space at the top of the jar as the cabbage will expand during fermentation. Seal with a lid and leave on the counter to ferment, out of direct sunlight. It will take around 1-2 weeks to ferment.
5. Open your jars once per day to release any air. Press down on the cabbage again with a sterilised spoon to ensure the veggies are completely covered in the liquid.
6. The longer your sauerkraut ferments, the tangier it will become, so sample your sauerkraut occasionally with a clean spoon to test and see if it’s reached the right flavour for you. Once finished, cover the sauerkraut securely and store it in the fridge. It should keep for at least 3-6 months.

This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

Have you made sauerkraut, or other fermented foods before? What did you think? Share in the comments below.

Lots of love,

Vanessa