;
Condiments

How to Make Sauerkraut

*This post may contain affiliate links. The earnings go back to supporting the content created on this site.

Sauerkraut is one of the healthiest foods for our bodies. It’s rich in probiotics and requires only two ingredients – cabbage and salt. Check out this quick tutorial for making sauerkraut.

Sauerkraut in jar next to carrots, cabbage and radishes

My gut healing journey has been an eye-opening experience. It’s been exactly a year since the day I decided to give up gluten and dairy for good. It stands out as it was decisive and transformative. I vividly remember driving home from work, listening to a podcast on gluten sensitivity. What I was hearing hit me like a pile of bricks. I finally asked the question: “could gluten be at the root of all the issues I’d been struggling with?” I had to put the theory to the test and it turned out to be the best decision I ever made.

If you’re wondering why I gave up dairy as well – the answer is simple. Like gluten, cows milk proteins act as an allergen and can cause similar immune responses in the body.

But let’s get back to the gut and more importantly to how to make sauerkraut. When it came to healing my gut, removing trigger foods and allergens were good but not enough. Working towards rebuilding what had been broken for so many years required that I focus on repopulating my gut bacteria.

One surefire way I’ve done this probably the best way is by consuming fermented foods regularly, in particular sauerkraut. The stuff is truly miraculous. I believe out of all fermented foods, sauerkraut packs the most benefits in a very small serving.

Sliced cabbage on plate with sea salt

Sauerkraut is: 

  • gut healthy
  • probiotic-rich
  • vegan
  • low-carb
  • paleo
  • gluten, dairy, and grain-free
  • easy to make at home
  • cost-effective 

What are the benefits of sauerkraut?

  • Improves digestion
  • Improves nutrient absorption
  • Better focus
  • Increases energy
  • Boosts immune system
  • Reduces inflammation
  • Improves cognitive function

Some sources state that something like 10 trillion live bacteria can be found in just two ounces of homemade sauerkraut, which is the equivalent of a 100 count of bottled probiotics.  Another interesting article on the benefits of consuming sauerkraut and fermented food, sheds some scientific light on this ancient food.

Why make your own sauerkraut?

My reasons are cost-effectiveness and also knowing exactly what goes into it. A small jar of refrigerated sauerkraut that contains only salt and cabbage usually costs somewhere around $4-$5 dollars. Making your own will save you money and yield far more sauerkraut.

Start small

If you’ve never eaten sauerkraut before, I suggest starting out with only 1 tsp and building up to a few tablespoons a day. Eating too much too soon can actually have some negative side effects such as upset stomach or diarrhea.

How to make sauerkraut?

I keep things very basic by using clean mason jars, one head of cabbage, that’s been finely sliced and fine pink salt. I prefer pink salt because of the milder taste and added nutrients. You can either hand massage the cabbage and salt together or you can use a sauerkraut pounder in order to speed up the process. You can also choose to use a fermenting stone but it’s certainly not a requirement.

Sliced cabbage

Sauerkraut in jar

Yield: 8 servings

How to Make Sauerkraut

How to Make Sauerkraut

Sauerkraut is one of the healthiest foods for our bodies. It's rich in probiotics and requires only two ingredients - cabbage and salt. Check out this quick tutorial for making sauerkraut.

Prep Time 10 minutes
Additional Time 21 days
Total Time 21 days 10 minutes

Ingredients

Instructions

  1. Boil Mason Jars and lids for 10 minutes and set aside to cool.
  2. Meanwhile, cut the head of cabbage in two and slice the halves very thinly.
  3. Add the cabbage to a bowl along with salt and massage the cabbage with both hands (kitchen gloves recommended). Alternatively use a sauerkraut pounder to help make your life easier.
  4. Stuff cabbage in jars and pour in liquid dividing it between jars. Press the cabbage firmly into jars ensuring the liquid bubbles to the surface. At this point, you can add a fermenting stone if you would like to keep the sauerkraut submerged
  5. Store the jars in a cool, dry place for at least 21 days.
  6. Once opened, store jars in the refrigerator

Notes

*Tip: While fermenting, keep sauerkraut away from fluctuating temperatures such as dishwashers and stoves. The ideal temperature is between 65-72 degrees Fahrenheit.

I'd also recommend "burping" your sauerkraut every day or so, which simply means opening the lid and twisting it back on. I don't do this every day.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 36Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 1757mgCarbohydrates: 9gFiber: 3gSugar: 4gProtein: 2g

Do you find this recipe helpful? Your shares would be much appreciated! You can find me on Facebook , Pinterest and Instagram . If you make and like a recipe, tag me on Instagram and I'd love to share your posts in stories! x - Daniela

You Might Also Like

7 Comments

  • Reply
    linda spiker
    March 22, 2018 at 1:37 pm

    It never ceases to amaze me how easy it is to make sauerkraut… and yet I never make my own! Fail! I really need to put this on my list. Beautiful post, as always!

    • Reply
      Daniela Modesto
      March 22, 2018 at 6:12 pm

      Haha! Not too late though! Believe me, I was there too…it seemed very intimidating!

  • Reply
    Raia
    March 22, 2018 at 2:53 pm

    I love how simple sauerkraut is! And so cheap to make it yourself! Win win. 😉

    • Reply
      Daniela Modesto
      March 22, 2018 at 6:12 pm

      Couldn’t agree more, Raia. It really is…it’s impossibly easy!

  • Reply
    Emily @ Recipes to Nourish
    March 22, 2018 at 4:25 pm

    I love sauerkraut! It’s probably one of my favorite tangy foods. My youngest goes crazy for it too, she even loves the juice.

    • Reply
      Daniela Modesto
      March 22, 2018 at 6:11 pm

      That’s amazing, Emily! Sounds like our daughters would get along! She’s the exact same way…

  • Reply
    Shelby
    March 22, 2018 at 9:41 pm

    I need this! Apparently I have sauerkraut issues and need to start making it myself haha best gut health food ever!

  • Leave a Reply

    ;