Fermented Sauerkraut

The Sauerkraut you can buy at the grocery store is usually pickled with vinegar. This makes it a tasty condiment, but not a health food.

The true health benefits of traditionally Fermented Sauerkraut, are starting to make a resurgence.

By fermenting cabbage at it’s freshest, we are able to preserve and enhance all of the wonderful vitamins and nutrients, such as Vitamins B and C, as well as beneficial enzymes.

The fermentation process creates beneficial bacteria, like what you find in yogurt, that changes this humble vegetable into a fantastic health promoting probiotic food.


1 Medium Green Cabbage

1 Tablespoon Sea Salt

4 Tablespoons Liquid Whey – See Below For Directions On How To Make Liquid Whey

*If You Cannot Tolerate Liquid Whey Or Choose Not To Use It, Simply Substitute An Additional 1 Tablespoon Of Sea Salt


Cut the cabbage in half from top to bottom, cut out the core.
Shred the cabbage using a food processor or sharp knife, into thin strips about 0.5 – 1 cm in width.

Combine the remaining ingredients with the cabbage in a bowl.

Using a wooden pounder – I use the rounded end of a wooden rolling pin, pound the juices from the cabbage, it takes about 10 minutes. Thoroughly mix the cabbage, salt, whey – if using and juices.

Scoop the mixture into a mason jar, stopping periodically to stamp it down into the jar to remove any air.

Once filled to within 1 inch of the rim, press down on the mixture with the wooden pounder to bring juices up above the cabbage.

All cabbage should be submerged to prevent rot. A whole cabbage leaf can be pressed on top to hold the shreds under the liquid.

Secure a lid on the jar to ensure it is airtight.

Sit jars on the counter top, out of direct sunlight, for three to four days. This will allow for the fermentation of the cabbage.

After three to four days move jars to the fridge for long storage. The sauerkraut can be eaten right away, it will also store for many months in the refrigerator.

Consume your Sauerkraut daily with meals to bring probiotic goodness into your diet.


Making Liquid Whey


Plain Natural Yogurt, No Thickeners


Fine Mesh Strainer

*Or You Can Use A Yogurt Cheese Maker


Line the strainer with a few layers of cheesecloth, place strainer over a bowl- this will need to fit into your refrigerator.

Emply contents of yogurt container into the cheesecloth lined strainer.

Cover with another piece of cheesecloth.

Place bowl with strainer in refrigerator 6-8 hours or overnight.

Once strained remove from the refrigerator, pour the liquid in the bowl into a small mason jar and label with Liquid Whey and mark the date. This can now be used for your Sauerkraut or other fermented foods.

Scoop the thickened yogurt in to a container with lid and refrigerate. This thickened yogurt can be used in baking, seasoned and used as a cream cheese or sandwich spread or used in salad dressings.

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