I love Sauerkraut and always have one done and one in the making

Fermented or cultured vegetables are rich in lactobacilli and enzymes, they are very alkalizing and loaded with vitamins. For more information on Sauerkraut click here. 

The length of the recipe seems intimidating but it’s really not difficult at all.


Prep time:  30 minutes
Yields:  6 people


5 pounds of cabbage (green or red or a combination)
3 tablespoons sea salt



  1. Shred the cabbage finely either with a knife, food processor with a slicer blade or a hand held shredder
  2. Sprinkle some salt on the bottom of a big salad bowl or bucket
  3. Add some shredded cabbage
  4. Stomp down the cabbage to let out the juice. You can do that a thick wooden doweling and empty glass bottle or I just use my hands and really “massage” the kraut
  5. Repeat until salt and cabbage are used
  6. You can now place the in one big mason jar or multiple smaller once
  7. Place a plate or other weight (smaller jar) on top of the cabbage to make sure it is submerged
  8. Cover the jar with a towel and a rubber band
  9. Place it in a spot where you will not have to move it for a couple of weeks. A cool spot is best
  10. Within 24 hrs, the brine should be submerging the weight if it’s not add brine to cover
  11. Check the jar everyday for a week. As foam or “scum” appears, gently skim it off with a clean spoon.
  12. Once in awhile, take the weight off and rinse them off before replacing them back to the crock.
  13. You can taste the sauerkraut, you will notice that at first it will just taste like salty cabbage but soon it will develop a sour flavor. A young sauerkraut may done in 2 weeks but you can also ferment them between 4-6 weeks. Depending on the temperature as well.



This recipe makes about 2 liters. This version is the most basic sauerkraut, but feel free to incorporate purple cabbage, onions, garlic, grated root vegetables, spices like juniper berries, cumin, caraway and black peppercorns.

You choice of salt will slightly change the amount that you need. You will need more salt if you use coarse salt. The best is unrefined sea salt, it’s not imperative, but adds to the nutrient content of the kraut. In any case, avoid using iodized salt, as the added iodine slows the fermentation process.

It’s also best to use organic or un-sprayed cabbage. The fresher the cabbage, the more willing it will be to give up it’s juice to create the brine.

If your cabbage is less-than-fresh and does not give enough juice to submerge the cabbage within 24 hrs, add some brine (1tbsp salt/1 cup of water)


The other day I got so excited when I witnessed my Sauerkraut coming alive…check out the little video I put on Instragram.



Recipe inspired by Rooted Nutrition