Fermented Sauerkraut Recipe (Easy)

yaySauerkraut is a tasty way to incorporate loads of beneficial bacteria into your gut.  This is a very easy recipe.  I enjoy having 1-2 tablespoons of sauerkraut with each meal.  This will help you become more regular, add enzymes to help digest your food, and populate your  gut with good flora.  The sugar and starch in fruits and veggies are transformed into a substance called lactic acid by the numerous species of lactic acid producing bacteria. Lactic acid acts a s a natural preservative that is used to inhibit putrefying bacteria.    The lactobacilli in these fermented veggies increases their digestibility and increases levels of important vitamins, and much needed enzymes.  Knowing the impact of what fermented foods can do for your overall health makes them even more enjoyable to make.  To learn more about the power of probiotics and how they enhance your health, click here.   Enjoy!


Fermented Sauerkraut recipe (Easy!!)

Things you will need:

1 clean wide mouth quart canning jar

1 Tablespoon  Redmond Real Salt

1 medium sized cabbage

something to press the cabbage down in the jar ( I use the end of my ice cream scoop, it is rounded, or a wooden spoon ) some use this tool

large bowl

cutting board

knife or grater

spring water (optional)


1. Slice cabbage into thin ribbons or use your grater with the larger holes.

2. After you have shredded the cabbage into thin ribbons , put into bowl and add 1 Tablespoon of salt and mix it in well for about 3-5 minutes                      massaging the salt into the cabbage.

3. Let it rest for about 20 minutes, the salt will continue to draw the juices out of the cabbage.

4. After 20 minutes start packing the cabbage into the jar and push it down so its packed tightly, some use a wooden spoon. I use the  rounded end of my ice cream scoop.  You want to pack the cabbage down enough to create  juice to cover the cabbage.  If you want you can add  a little salt water (brine) to ensure it is covered.  I like to see at least half an inch of juice or salt water completely covering the cabbage.                            Fermentation causes the food to expand so make sure to leave 1 inch free space at the top.

5. Put the lid on, but not too tight.  As the cabbage ferments it will create pressure that will be able to escape if the lid is not on too tight.

6.Put jar in a room temperature area of the house and out of direct sunlight for 3-7 days. The longer you ferment the tangier it will taste. Put a saucer underneath the jar because the pressure will cause juice to leak out while it is fermenting.  Some people open the lid if needed to let out some of the pressure once or twice during fermentation process (this is called “burping” your jars).

7. Store in fridge, this stops the fermentation process.

8.Try to eat at  least 1-2 heaping tablespoons with each meal, and DON’T heat it.

Feel free to add dill, caraway seeds, garlic, or bell pepper to this recipe.  If you need to add more brine solution to make sure the cabbage is submerged use the following: One half  tablespoon salt to 2 cups of non chlorinated water, use as needed.

4 of the main  strains of lactic acid bacteria present in sauerkraut are: leuconostoc mesenteroides, lactobacillus brevis, pediococcus pentosaceus, lactobacillus plantarum.  The amount of lactic acid bacteria in sauerkraut can range from 1-7 billion cfu (colony forming units) of lactobacillus and bifidobacterium  per gram.  1/4 cup (1.3 oz.)  of kraut is 40 grams!  1 serving of fermented vegetables can be equal to  a whole bottle of a HIGH POTENCY probiotic!  So you are clearly saving lots of money! That is exciting!  No matter what financial status you are at, you CAN afford to take one of the most powerful super foods known to man to restore an optimal functioning gut thereby making a major impact on your overall health!  This is powerful good news and life changing information!!


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