How to Make Sauerkraut

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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.

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.

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.

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.

Eat Small Amount Of Sauerkraut To Start

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 an 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.

Step 1. Boil Mason Jars and lids for 10 minutes and set aside to cool.

Step 2. Meanwhile, cut the head of cabbage in two and slice the halves very thinly.

Step 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.

Step 4. Stuff cabbage in jars and pour in the naturally occurring liquid (a byproduct from cabbage and salt) 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

Step 5. Store the jars in a cool, dry place for at least 21 days.

*Once opened, store jars in the refrigerator

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How to Make Sauerkraut

Yield: 8 servings

Prep Time: 10 minutes

Additional Time: 21 days

Total Time: 21 days 10 minutes

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.

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Ingredients

• 1 head cabbage
• 1-2 tbsp sea salt 

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 naturally occurring liquid (a byproduct from cabbage and salt). 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.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Sherpa Pink Gourmet Himalayan Salt - 2 lbs. Extra-Fine Grain
• 
  7 Pack fermentation weight. Heavy glass fermenting weights with handles for wide mouth Mason jars. Canning supplies. Great for fermenting vegetables and probiotic food.Dishwasher safe.Premium Present
• 
  Farm to Table 52553 Stainless Steel Sauerkraut/Kimchee Pounder Tamper, 10", 8.75 inches
• 
  Ball Mason 32 oz Wide Mouth Jars with Lids and Bands, Set of 12 Jars.

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