Homemade Sauerkraut

Fermented vegetables eaten in small quantities are a key component of a healthy diet. Lacto-fermentation has been used for centuries as a method of preserving vegetables. Lactobacilli in fermented vegetables makes them more easily digestible and in some cases (1) also increases their vitamin content.

Here is a simple recipe of Sauerkraut, or fermented cabbage, which is a common lacto-fermented food in Europe.

It’s good to note that quality cabbage (whether organic or nutrient-rich conventionally grown) is essential for the success of this recipe. Lactobacilli need plenty of nutrients for the fermentation to be successful, and a lack of nutrients in poor quality cabbage would not give good results.


Makes 1 pound (450g) – Prep. time 30 mn.
1/2 a medium cabbage, shredded
1/2 tbsp cumin seeds
1/2 tbsp sea salt
2 tbsp whey OR 1/2 tbsp sea salt

If you don’t have whey (I make my own from yogurt), just replace with 1/2 tbsp sea salt, as indicated.

This means that you’ll either add 1/2 tbsp sea salt plus 2 tbsp whey, OR you’ll add 1 full tbsp sea salt.

Mix all the ingredients together in a bowl and pound with a heavy item for about 15 minutes until the cabbage releases juices.

Place in a glass jar and press down firmly until juices come to the top. The top of the cabbage should be at least 1 inch (2.5 cm) below the top of the glass jar.

Cover tightly and keep at room temperature for about 3 days. Transfer to the refrigerator.

You can eat your sauerkraut right away or let it age.

Eating just a tbsp of sauerkraut together with meals can greatly enhance digestion, as it will provide your gut with plenty of enzymes.


(1) Availability of Essential Vitamins and Amino Acids for Lactobacillus plantarum in Cucumber Fermentations – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1056934/
Comparative study of vitamin C of cabbage cultivars (Brassica oleraceae L., var. capitata L.), before and after their processing in sauerkraut – http://www.ncbi.nlm.nih.gov/pubmed/6625831
Want to get your energy back and improve your digestion?
Get my free guide: "3 Simple Steps to Feel Lighter All Day"

We collect, use and process your data according to our Privacy Policy.

Leave a comment below

Your email address will not be published. Required fields are marked *