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How to Make Sauerkraut

June 20, 2018 by yvonne 19 Comments

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lacto fermented sauerkraut

How to Make Sauerkraut

Disclosure: The Healing Spoon is a participant in the Amazon Services LLC Associates Program, and other affiliate programs which provide a means for us to earn fees, at no extra cost to you that keep this site running. I only promote product I personally use and believe in.

Sauerkraut is one of my favorite ways to add probiotics into my diet. It goes great on salads, sandwiches and just about everything. I usually try and get in a serving every day to maintain gut health. Growing up in an asian family, I was never exposed to sauerkraut at a young age. In fact, the first time I ever tasted it was with my husband when we were dating in NYC. He introduced me to Gray’s Papaya, where I had my first New York hot dog with sauerkraut. The hot dog was ok , but to be honest I hated the sauerkraut; it was mushy and vinegary.

lacto fermented sauerkraut

Flash forward about ten years, when I started to be more health conscious and was reading about all the added digestive benefits of fermented foods. I was hesitant to try sauerkraut again but then one of my friends explained to me the difference between commercial store bought sauerkraut and homemade lacto fermented sauerkraut. OH MY! What a big difference. Not only in health benefits , but taste and texture too. I was in Love! This stuff was really good. It was crunchy, tasted fresh with a nice sour and salty balance.

Back then lacto fermented sauerkraut was not readily available in the grocery stores like it is today, so I had to learn how to make sauerkraut. At first I was a bit intimidated but one I saw how easy the process is, I couldn’t stop making it. I even started making fermented carrots, pickles, onions, lemons, etc… So if you want to learn how to make your own sauerkraut, I will walk you through step by easy step!

lacto fermented sauerkraut

 

Health Benefits of Sauerkraut

  • Supports good gut health and digestion
  • Rich in probiotics that help support a stronger stomach lining and production of antibodies.
  • Anti-inflammatory
  • Rich source of Vitamin K which contributes to bone health and absorption of calcium.
  • High in fiber, low in calories and has been shown to curb food cravings.
  • Good source of VItamin A which helps to eliminate free radicals from the body, supports eye health and helps to prevent premature skin aging.
  • Boosts the immune system and reduces risk for infections.

lacto fermented sauerkraut

How to Make Sauerkraut

Tools Needed

  • Fermenting jar ( I personally like to use a plain wide mouth mason jar)
  • Lid with Airlock (silicone airlock lids, Ferment N Joy lids, Fermentation Lids )
  • Fermenting Weight

You can buy all these things separately but I really like this all in one kit from Nourished Essentials, it has everything you need to make all kinds of fermented foods. ( pump, airlock lids, recipes ) You will however, have to purchase your jars and weights separately.

lacto fermented sauerkraut

Ingredients

  • One head of fresh cabbage, organic if possible ( red or green)
  • 2 Tablespoons Himalayan Sea salt

lacto fermented sauerkraut

Directions

  • Thinly slice or shred cabbage either with a chef’s knife or in a food processor
  • Place shredded cabbage in a large mixing bowl
  • Add salt and gently knead with your hands for about ten minutes until the cabbage is soft and has released enough liquid to cover itself once in the jar.
  • Put the shredded cabbage into your jar and gently press and pack it down so that it is fully covered by the liquid.
  • Put a fermentation weight on top of the cabbage to keep it submerged (optional)
  • Cover the jar with a tight lid or airlock lid.
  • Place in a dark area at room temperature for a week. (If you don’t have a dark area, you can just drape a kitchen towel on top of the jar to keep it relatively dark)
  • Store in the refrigerator once it has fermented

lacto fermented sauerkraut

5 from 15 votes
lacto fermented sauerkraut
Print
How to Make Sauerkraut
Prep Time
20 mins
Cook Time
3 d 22 hrs 10 mins
Total Time
3 d 22 hrs 30 mins
 
Sauerkraut is one of my favorite ways to add probiotics into my diet. It goes great on salads, sandwiches and just about everything. I usually try and get in a serving every day to maintain gut health.
Course: Sauces and Condiments
Cuisine: American, German, Polish
Keyword: fermentation
Servings: 32
Calories: 7 kcal
Author: yvonne
Ingredients
Tools needed
  • Fermenting jar I use a plain wide mouth mason jar
  • Lid with Airlock
  • Fermenting weight
Ingredients
  • 1 head of cabbage red or green
  • 2 Tbs. Himalayan Sea salt
Instructions
  1. Thinly slice or shred cabbage either with a chef’s knife or in a food processor
  2. Place shredded cabbage in a large mixing bowl
  3. Add salt and gently knead with your hands for about ten minutes until the cabbage is soft and has released enough liquid to cover itself once in the jar.
  4. Put the shredded cabbage into your jar and gently press and pack it down so that it is fully covered by the liquid.
  5. Put a fermentation weight on top of the cabbage to keep it submerged (optional)
  6. Cover the jar with a tight lid or airlock lid.
  7. Place in a dark area at room temperature for a week. (If you don’t have a dark area, you can just drape a kitchen towel on top of the jar to keep it relatively dark)
  8. Store in the refrigerator once it has fermented

Other Recipes You May Enjoy

  • Home made Avocado Oil Mayo
  • Chia Pudding
  • Instant Pot Bone Broth
  • Alkalizing Detox Salad

How to make sauerkraut

 

Filed Under: Blog, Dairy free Keto, Food, Gluten-Free, Ketogenic, Paleo, Vegetarian

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Reader Interactions

Comments

  1. linda spiker

    August 13, 2018 at 6:11 pm

    That color is so amazing. Thanks for the step by step. Seems do-able!

    Reply
  2. Jean

    August 14, 2018 at 12:55 am

    I love making sauerkraut at home as well. So much tastier and healthier than the store-bought version!

    Reply
  3. Tessa Simpson

    August 14, 2018 at 2:19 am

    I just love the magic of fermentation! TWO ingredients and voila!! YUM!

    Reply
  4. Tina

    August 14, 2018 at 8:46 am

    You make it sound so easy.I really should try to make sauerkraut at home. I don’t know why, but it’s something I’ve always bought and never tried to make.

    Reply
  5. Renee Kohley

    August 14, 2018 at 12:12 pm

    I like your airlock lid! I have not seen that before! My girls just love sauerkraut! I need to make some soon!

    Reply
    • yvonne

      August 22, 2018 at 2:01 pm

      Renee that airlock lid is really the best that I have found and I have been fermenting for years. I love it and highly recommend it if you do a lot of fermenting.

      Reply
  6. Anne

    August 14, 2018 at 3:24 pm

    homemade sauerkraut tastes so much better than packaged, andit’s so easy to make too!. I always have a jar of homemade in my fridge ready to toss on salads or sandwiches.

    Reply
  7. Kathryn

    August 15, 2018 at 2:56 am

    Wow, I’m excited to make sauerkraut now! These steps are so simple and easy!

    Reply
  8. Kari - Get Inspired Everyday!

    August 16, 2018 at 5:59 pm

    It’s so pretty made with purple cabbage! I’ve never tried making my own, but thanks for breaking it down, looks simple enough I could manage it!

    Reply
  9. May

    August 17, 2018 at 8:19 am

    I love making kraut especially with purple cabbage! Such a beautiful colour

    Reply
  10. Carol Little R.H. @studiobotanica

    August 18, 2018 at 2:44 pm

    Your step-by-step tutorial is wonderful and so helpful!
    How beautiful is this sauerkraut!!?
    Thanks for sharing. Will share with my readers.

    Reply
    • yvonne

      August 22, 2018 at 1:56 pm

      Thanks for sharing Carol! The more people that get on the fermentation train and see how easy it is, the faster we will all repair our gut health.

      Reply
  11. Emily @ Recipes to Nourish

    August 19, 2018 at 2:16 am

    There’s nothing like fresh, homemade kraut! It’s so delicious and nourishing too. I love that you make yours with purple cabbage, it’s so pretty.

    Reply
    • yvonne

      August 22, 2018 at 1:47 pm

      I started making it with the purple cabbage because I was giving them out for Christmas, but then I loved the way it looked so much that I started using the purple all the time.

      Reply
  12. Lindsey Dietz

    August 19, 2018 at 1:50 pm

    Even though sauerkraut is actually so easy to make, it is intimidating if you’ve never done it before. So this step-by-step tutorial is GREAT!

    Reply
  13. Raia Todd

    August 19, 2018 at 3:14 pm

    I LOVE how easy it is to make sauerkraut at home. And so much cheaper than buying good quality stuff at the store, too…

    Reply
    • yvonne

      August 22, 2018 at 1:46 pm

      Exactly! and most important you can use organic cabbage. Yay!

      Reply
  14. Katie Walsh Beck

    August 19, 2018 at 3:43 pm

    I eat sauerkraut all the time! I love it and how cool to make it with purple cabbage! Looks awesome.

    Reply
  15. Christina Shoemaker

    August 20, 2018 at 12:15 pm

    This really does seem easy! And I love that you used red cabbage! It’s always so pretty!!

    Reply

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