Add more probiotics to your diet through fermented foods, starting with this easy, homemade sauerkraut.
Fermented foods can sound like a daunting task to take on yourself… but as it turns out, it’s not so hard! And sauerkraut is especially easy. I just made my first batch and had to share it. 
The fermented food inspiration came to mind after a recent nutrition school lesson on treating and feeding the gut. We all know how great probiotics and a yogurt a day can be for you. Getting more friendly gut bacteria is super important to support healthy digestion and your immune system. It’s the epicenter of your health and has to always come first and foremost.
tip: adding a large cabbage leaf to the top as a cap keeps your weight from touching all of your kraut.
Adding fermented foods in to your day to day is a great habit to form, as it will aid in digestion. It’s also something very common across cultures, and it’s usually found in just a small amount on the table at a meal. Like that small pickled ginger on your sushi plate for example!
So I’m resolving to include a little plate of something fermented with dinner. My morning coconut yogurt is great but, but fermented vegetables are next level. There are often many more strains of bacteria found in something like a couple ounces of sauerkraut! So, I figured I’d start slow and easy with this two-ingredient sauerkraut and work my way up to different flavors from there. You can get pretty creative with it. And using red cabbage makes for a magenta sauerkraut which is stunning on any plate!
- Total Time: 15 minutes plus 1-4 weeks fermentation
- Yield: 1 quart 1x
Description
This homemade sauerkraut is a simple, two-ingredient recipe that adds a probiotic-rich, tangy crunch to any meal. Made with red or green cabbage, it’s a vibrant and healthy addition to your diet.
Ingredients
- 1 medium head of cabbage (red or green)
- 1-1 1/2 tbsp kosher salt or 3/4 tbsp sea salt
- optional: caraway seeds or other seasonings
TOOLS
- 2- quart wide mouth mason jar
- one smaller jar that fits inside the larger one (like a jelly jar)
- rocks (dry beans or weights)
- chef's knife or mandolin and cutting board
Instructions
- Slice the cabbage thinly using either a knife and board or a mandolin for extra thin slices. The thinner you slice it, the quicker it will ferment.
- Place the sliced cabbage in a large bowl and sprinkle with salt. Massage the cabbage with your hands for about 5-10 minutes until it starts to release its juices and becomes limp.
- Pack the cabbage tightly into a 2-quart wide-mouth mason jar. Use a smaller jar that fits inside the mouth of the larger jar to press down the cabbage and ensure it’s submerged in its own liquid.
- Reserve one good leaf from the cabbage head to use as a cap. Place it on top of the packed cabbage to keep the weight from touching all of your kraut.
- Cover the jar with a cloth and secure it with a rubber band or string. This allows air to escape while keeping dust and insects out.
- Store the jar at room temperature, out of direct sunlight, for 1-4 weeks. Check the sauerkraut daily and press it down if necessary to keep it submerged. Taste it after the first week and continue fermenting until it reaches your desired level of tanginess.
- Once fermented to your liking, seal the jar with a lid and store it in the refrigerator. The sauerkraut will keep for several months.
Notes
Adding a large cabbage leaf to the top as a cap keeps your weight from touching all of your kraut. Fermented foods like sauerkraut are great for digestion and can be included in small amounts with meals. Start with this basic recipe and experiment with adding caraway seeds or other seasonings for different flavors. Store the finished sauerkraut in the refrigerator for several months.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Side Dish
- Cuisine: German
Nutrition
- Serving Size: 1/2 cup
- Calories: 27
- Sugar: 3g
- Sodium: 700mg
- Fat: 0g
- Carbohydrates: 6g
- Fiber: 4g
- Protein: 1g
- Cholesterol: 0mg
Frequently Asked Questions
Why should I add a large cabbage leaf on top of my sauerkraut?
Adding a large cabbage leaf on top acts as a weight to keep your sauerkraut submerged in its brine, preventing it from being exposed to air and helping to ensure proper fermentation.
Can I use red cabbage instead of green cabbage for this sauerkraut recipe?
Yes, you can definitely use red cabbage; it will give your sauerkraut a vibrant color and slightly different flavor while still providing those beneficial probiotics.
How long should I ferment my sauerkraut for optimal flavor?
Typically, you should ferment your sauerkraut for about 1 to 4 weeks at room temperature, tasting it periodically to find the flavor and tang that you prefer.
