How to make Sauerkraut

Sauerkraut is one of the oldest forms of preserving cabbage, traced back to the 4th century BC. During the fermentation of the cabbage, beneficial probiotics are produced that, in turn, feed the good bacteria in the gut, helping to reduce inflammation. Sauerkraut contains large quantities of lactic acid and tyramines as well as vitamins and minerals and has few calories.

Popular papers on healthy lifestyle suggest that regular sauerkraut consumption can contribute to a healthy digestive flora and reduce some digestive symptoms such as gas, bloating, and constipation.


  • 1 medium head of cabbage 
  • 1-3 Tbsp sea salt


1. Chop or shred the cabbage and sprinkle with salt.

2. Knead the cabbage or pound with a potato masher for about 5-10 minutes until the cabbage wilts and renders juices, enough juice to cover the cabbage.

3. Place the cabbage into a large mason jar, pressing the cabbage firmly underneath the liquid until compacted. If necessary, add a bit of water to cover the cabbage completely.

4. Cover the jar with a tight lid or airlock lid.

5. Culture at room temperature for anywhere from 3-14 days or until it has reached the desired flavour. If using a tight lid, open it daily to release pressure.

6. Once the Sauerkraut is finished, put a tight lid on the jar and move it to cold storage. The Sauerkraut's flavour will continue to develop.


Rassk, C., Ostermann, T., Boehm, K., Molsberger, F. (2014). Regular Consumption of Sauerkraut and Its Effect on Human Health: A bibliometric analysis. Global Advances in Health and Medicine Journal.

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