Sauerkraut Recipe

Have you ever wondered how to make homemade sauerkraut? This is one of the easiest “superfoods” to make at home with minimal equipment and only two ingredients! It’s hard to make this recipe fail, so why not try it? It is more delicious, and needless to say, more nutritious than store bought and on top of that, definitely cheaper-:)

Equipment Needed

It’s so easy to make this sauerkraut recipe and you need very little equipment. Actually, you just need a cutting board, a sharp knife, a large mixing bowl and a mason jar to store it.

How To Make Sauerkraut?

All you need is white cabbage and salt. For flavor, you can add different herbs like bay leaves and caraway seeds.

Before you start the process, ensure that all utensils are very clean and sterilized.

Visual Instructions

STEP 1: Remove the outer leaves of the cabbage. Now cut the cabbage into quarters and trim out the core. Using a sharp large knife, slice each quarter down its length into very thin ribbons. You can also use a mandolin, however, be careful.

STEP 2: Transfer the sliced cabbage to a large and clean mixing bowl and add the salt. Wash your hands and then start massaging/kneading the cabbage. Squeeze it and massage it for 5-10 minutes. The cabbage will release a lot of liquid which is perfect, the more liquid the better.

STEP 3: Pack the cabbage into a clean (sterilized) large mason jar and pour all the liquid on top. Use your fist or a pestle to push down the cabbage.  The liquid should float on top of the cabbage.

STEP 4: Add bay leaves, the caraway seeds, and other herbs (if using). I weigh down the cabbage with a few sterilized pebbled to ensure that the cabbage is submerged in its liquid. Then loosely cover the jar with it’s lid to allow the cabbage to “burp” for several days.

STEP 5: Allow the cabbage to ferment for 3 to 10 days in a cool place 65 °F (ca. 18 °C) to 79 °F (ca. 26 °C). Keep the jar away from direct sunlight. Press down the cabbage with a pestle at least twice a day. It’s important that there is enough liquid on top. Taste it after 3 days (it ferments quicker in a warmer climate). If you are happy with the taste, screw on the cap, and refrigerate. I vacuum seal it and have it last for more than a year on the shelf.

You can allow the sauerkraut to continue fermenting for 14-21 days in the refrigerator. The longer you let it ferment the more beneficial bacteria (probiotics) it will form.

What happens in the Fermentation Process?

How is sauerkraut fermented? Sauerkraut is made by a process of pickling called lactic acid fermentation. Cabbage contains beneficial bacteria that convert natural sugars found in the cabbage into lactic acid. Lactic acid acts as a preservative and is very beneficial for our gut health.

Health Benefits Of Sauerkraut

1. Nutritious: Sauerkraut is rich in fiber, vitamins, and minerals.
2. Digestion: Sauerkraut is a great source of probiotics, which provide many health benefits. It also contains enzymes that help your body absorb nutrients more easily.
3. Immune System: Sauerkraut is rich in probiotics, vitamin C and iron, all three of which contribute to a stronger immune system.
4. Lose Weight: Sauerkraut’s low calorie, high fiber, and high probiotic content may help prevent weight gain and promote the loss of unwanted body fat.

Useful Tips

• Simply pour boiling water in your jar before using it, then let it dry naturally and keep all other equipment clean as well.
• The cabbage should always be covered with the liquid (brine) to prevent mold growth! If there is not enough liquid, I would recommend making a brine, then add some to the jar.
• Do not skip the salt as it’s very important and also acts as a preservative. I always use sea salt or Himalayan salt.

This Homemade Sauerkraut Is:

• Rich in probiotics
• Flavorful
• Tangy
• Healthy
• Easy to make
• Less expensive than store-bought
• Perfect for sandwiches, wraps, buddha bowls, salads, and more delicious dishes
• Sauerkraut recipe

Ingredients

• 1 medium head of (1300 g) white cabbage outer leaves removed
• 1 tbsp (15-20 g) sea salt 
• A few bay leaves (optional)
• ½ tsp caraway seeds (optional)

Instructions

Remove the outer leaves of the cabbage, then weigh it on a kitchen scale.

• Use 1-1.5% of salt. If your cabbage weighs 1 kg, use 10-15 grams of salt.
• Now cut the cabbage into quarters and trim out the core. Using a sharp large knife, slice each quarter down its length into very thin ribbons. The thinner you will cut the cabbage, the better will be the result. You can also use a mandolin or a food processor.
• Transfer the sliced cabbage to a large and clean mixing bowl and add the salt. Wash your hands and then start massaging/kneading the cabbage. Squeeze it and massage it for 5-10 minutes, don’t be gentle.
• The cabbage will release a lot of liquid which is perfect, the more liquid the better. You can now also add the bay leaves, the caraway seeds, and a few juniper berries (if using).
• Pack the cabbage into a clean (sterilized) large mason jar and pour all the liquid on top. Use your fist or a pestle to push down the cabbage. The liquid should float on top of the cabbage.
• You can weigh down the cabbage with one or two clean stones, which will ensure that the cabbage is submerged in its liquid. Then cover the jar lightly with the lid.
• Ferment the cabbage for 3 to 10 days in a cool place, 65 °F (ca. 18 °C) to 79 °F (ca. 26 °C). Keep the jar away from direct sunlight. Press down the cabbage at least twice a day. It’s important that there is enough liquid on top. Taste it after 3 days (it ferments quicker in a warmer climate). If you like the taste, screw on the cap, and refrigerate or vacuum seal and store in a cool dark place.
• You can allow the sauerkraut to continue fermenting for 14-21 days in the refrigerator. The longer you let it ferment, the more beneficial bacteria (probiotics) it will form.