With billions of probiotics in each bite, sauerkraut is being ranked as one of the highest forms of probiotics you can eat, including out-ranking over the counter probiotic pills.  It’s also one the easiest things to make in your kitchen where literally the chopping of the cabbage is what takes the most time. Click here to read more on the benefits of home brewed sauerkraut.

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First: take a medium to large organic head of cabbage and chop it up as fine as you like it. The finer the chop, the faster it ferments. I prefer to make my kraut by chopping it in the Vitamix, floating the cabbage in water. It takes 4 minutes to IMG_5045chop the whole head of cabbage this way.

Second: add 2 tablespoons mineral salt and stir. You want to have all the salt equally distributed throughout the cabbage pieces. Some people go on to pound their cabbage with a cabbage pounder like this or a meat tenderizer like this, some even use a clean baseball bat. Other people massage and squeeze it with their hands while others just let it sit and allow the salt to break open the cell walls. Either way let it sit or pound it until the cabbage is limp and liquid has come out of the cabbage. Since I’m a big fan of wait I let it sit while I do other chores. This is called salting.

Third: pack the cabbage into mason jars packing it tightly so that there are no air pockets. Be sure the top of the cabbage is covered by the liquid, this protects it from rising up and going moldy. Leave one inch of head space between the top of the cabbage and the lid. Brewing in a mason jar is an anaerobic ferment, meaning IMG_5050without oxygen. This only takes 4-7 days to brew. The warmer the temperature the faster it brews. If you need it to brew faster use one tablespoon salt, one tablespoon whey. I let my kraut brewed for 12 days. Once it is brewed to your taste preference, put it in the refrigerator to slow fermentation.

Take note, if any cabbage rises up over the top of the water brine it is fine. If it is left long enough, white mold will form. Traditionally, instructions have been just scrape it off and eat what is beneath. It sounds disgusting but that mold is not a damaging mold to your body, according to Sandor Katz the Godfather of fermentation and author of Wild Fermentation. He does say in this interview that if the mold does form, scrape off the white top before the layer gets too thick and reaches deep down into the jar, then put it in the refrigerator to slow down the fermentation process.

Since this is an anaerobic recipe it is important to leave the jar with the lid on, do not open it to see how it’s doing. Go by the look of how limp the cabbage is, the lighter the color, the more brewed. If you just can’t stand waiting then open it and taste it. Be aware when you do this you are letting in oxygen and halting the anaerobic environment so it’ll take longer to brew once you put the lid back on and you risk bacteria growth. People do this, you haven’t ruined it if you open it, it’s just not optimal.


1 medium  to large head of organic cabbage

2 tablespoons salt

Chop, salt, pack in jar, put the lid on, leave on the counter for 4-12 days (preferably under a towel, it likes a dark spot).

The FDA has never found any incidence of someone getting ill or dying from sauerkraut.



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becky head shot2*Nourishing Plot is written by a mom whose son has been delivered from the effects of autism (asperger’s syndrome), ADHD, bipolar disorder, manic depression, hypoglycemia and dyslexia through food. This is not a news article published by a paper trying to make money. This blog is put out by a mom who sees first hand the effects of nourishing food vs food-ish items. No company pays her for writing these blogs, she considers this a form of missionary work. It is her desire to scream it from the rooftops so that others don’t suffer from the damaging effect of today’s “food”.




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