Fermenting sauerkraut at home is simple and rewarding. With just two ingredients—cabbage and salt—you can create a tangy, crunchy, probiotic-rich condiment that’s as nutritious as it is delicious.

Why Make Your Own Sauerkraut?

Homemade sauerkraut is fresher, tastier, and more cost-effective than store-bought versions. Plus, you control the flavor and quality. With no additives or preservatives, it’s a pure and wholesome addition to your meals.

Health Benefits of Fermented Foods

Fermentation is an ancient process that enhances both the flavor and nutritional profile of foods. Here’s why fermented foods like sauerkraut deserve a spot in your diet:

1. Rich in Probiotics: Fermented foods contain live beneficial bacteria that support gut health by improving digestion and balancing your microbiome.

2. Boosts Immunity: A healthy gut is closely linked to a strong immune system. Probiotics help reduce inflammation and fight off infections.

3. Improves Nutrient Absorption: Fermentation breaks down anti-nutrients, making vitamins and minerals in the food easier for your body to absorb.

4. May Support Mental Health: The gut-brain connection means probiotics can play a role in reducing anxiety and depression.

5. Naturally Preserved: Fermentation increases shelf life while maintaining nutritional value without artificial preservatives.

Health Benefits of Sauerkraut

Sauerkraut stands out among fermented foods for its specific benefits:

1. High in Fiber: Helps support healthy digestion and regularity.

2. Rich in Vitamin C: Boosts immune function and protects against oxidative stress.

3. Packed with Antioxidants: Compounds like lutein and zeaxanthin in cabbage support eye and overall health.

4. Supports Weight Loss: Low in calories but high in nutrients, sauerkraut helps you feel full while nourishing your body.

5. Improves Heart Health: Probiotics in sauerkraut may help lower cholesterol and improve heart function.

6. May Reduce Inflammation: The bioactive compounds in cabbage can help decrease inflammation, promoting overall wellness.

Why Not Start Fermenting Today?

Now that you know how beneficial sauerkraut is for your health, why not try making it yourself? The process is surprisingly simple, and with just a few basic tools and ingredients, you’ll have a jar of homemade sauerkraut ready to enjoy. Let’s dive into the recipe!

Ingredients

• 1 medium green organic cabbage (about 2-3 pounds)

• 1 tablespoon non-iodized salt (I prefer REAL SALT)

• To be added at the end of fermentation: 1/2 cup chopped fresh dill + 5 cloves fresh peeled and minced garlic

Kitchen Equipment

• Large cutting board

• Sharp knife or mandoline (This is my FAVORITE KNIFE)

• Large wooden mixing bowl

• Kitchen scale

• Wide mouth 32oz mason jars or air-lock stoneware crock

• Fermentation weights

• Clean tea towel or fermentation lid

• Rubber band

Instructions

1. Prep the Cabbage

1. Remove the outer leaves of the cabbage and set one or two aside for later.

2. Cut cabbage into quarters, removing the and discarding the core.

3. Slice the cabbage into thin strips using a sharp knife or mandoline. Aim for uniform thickness to ensure even fermentation.

2. Weigh and Salt the Cabbage

1. Weigh your cabbage if possible. For every pound of cabbage, measure and set aside 2 teaspoons of salt.

2. Sprinkle the salt evenly over the shredded cabbage in a large mixing bowl.

3. Massage the cabbage with clean hands for 5 minutes until it softens and releases liquid (this is your brine).

3. Pack the Jar

1. Transfer the salted cabbage to your fermentation jar or crock in small handfuls.

2. Press down firmly to eliminate air pockets. The cabbage should be completely submerged in its brine. Do NOT use a tamper, stick, or ANYTHING ELSE to pack the jar unless you do NOT want crunchy sauerkraut. Just pressing with your hands is enough to release the brine.

3. Leave about 1-2 inches of headspace at the top of the jar.

4. Add a Weight and Cover

1. Place the reserved cabbage leaves on top of the shredded cabbage.

2. Add the fermentation weight to keep the cabbage submerged.

3. Cover the jar with a clean tea towel secured with a rubber band or use a fermentation lid.

5. Ferment

1. Store the jar in a cool, dark spot (65–75°F is ideal).

2. Check the sauerkraut daily to ensure the cabbage stays submerged. Press down if needed.

3. Taste your sauerkraut after 5–7 days. Fermentation can take 1–4 weeks depending on the temperature and your flavor preference.

6. Store and Enjoy

1. Once your sauerkraut reaches the desired tanginess, remove the weight and transfer the jar to the refrigerator (or to a storage vessel if you have fermented in a crock).

2. It will keep for months and continue to develop flavor over time.

3. If you would like to add additional seasoning, such as dill and garlic, add to the fermented cabbage and mix well before storing in the refrigerator.

Tips for Success

• Ensure all equipment is clean to prevent contamination. I like to give all my equipment (including my hands) a good spray down with white vinegar before starting.

• If foam or scum forms on the surface, skim it off—it’s harmless. If MOLD develops, this is NOT harmless and you will need to discard the entire batch (see tip #1 about cleanliness to help prevent mold).

• Use a fermentation crock and water-lock lid to simplify the process and reduce the risk of spoilage.

Serving Suggestions

Add your homemade sauerkraut to sandwiches, salads, Buddha bowls, or enjoy it as a refreshing side dish with grilled meats or veggies.