Make Your Own Sauerkraut

Make Your Own Sauerkraut

Did you know cultured foods are all the rage? And rightly so.

Seriously. They are freakin’ phenomenal. They whip your digestive system into shape by packing it full of the good bacteria your gut is probably starving for. 

Make Your Own Sauerkraut

That’s why I had to share this phenomenal cultured recipe of mine from my Love Your Gut program. It’s easier than you think …so give it a shot and let me know what you think...

Why Is Sauerkraut So Good For You??

There are so many benefits to adding just a spoonful to your evening meal. It boosts your immune system, improves digestion, may help with Irritable Bowel Syndrome and Ulcerative Colitis, may prevent and treat eczema, it's nutritious, may help reduce stress and help improve mood, may reduce risk of cancer, may promote heart health, may help you lose weight and is a superior source of probiotic.

Please Note: Most canned sauerkraut has been pasteurised, which kills off the good bacteria. Purchase fresh sauerkraut or make your own to reap all the health benefits.

How To make Sauerkraut 

Basic sauerkraut may be one of the most popular ferments, and it is such an easy recipe that it works great for beginners. Give it a try, you won’t be sorry!

You Will Need...

1 medium head of cabbage (organic)

1-3 tablespoons sea salt

What To Do...

Chop or shred cabbage. Sprinkle with salt.

Knead the cabbage with clean hands, or pound with a potato masher or a Cabbage Crusher for about 10 minutes, until there is enough liquid to cover.

Stuff the cabbage into a 1litre jar, pressing the cabbage underneath the liquid. If necessary, add a bit of water to completely cover cabbage.

Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band.

Culture at room temperature (15-20°C is preferred) until desired flavour and texture are achieved. If using a tight lid, burp daily to release excess pressure.

Once the sauerkraut is finished, put a tight lid on the jar and move to cold storage. The sauerkraut's flavour will continue to develop as it ages.

Makes approximately 1 litre.


Prior to culturing, mix 1 part shredded carrots, apple, or other vegetable to 5 parts cabbage, for a more complex flavour. You can also add caraway seeds, if desired.

This recipe is a must-have staple in your meal plan. It’s one of over 59 recipes in my Love Your Gut program that’s helping clients around the world.