How to Make Probiotic Sauerkraut (Recipe and Video How-to)

by Sarah Fermented Foods, Recipes, VideosComments: 78

sauerkrautBy popular demand, sauerkraut is explained and demonstrated in this series of videos. This traditional food is probiotic rich, nutrient dense unlike the vinegar packed sauerkraut wanna-be’s at the store.

The first video covers a brief history of sauerkraut and what you need on hand to make it. The second video covers how to make sauerkraut yourself quickly and easily in your kitchen.

The sauerkraut recipe I use is straight from Nourishing Traditions Cookbook.

Probiotic Sauerkraut Recipe


1 organic, medium green or purple cabbage
1 TBL sea salt
1 TBL caraway seeds
4 TBL liquid whey


Core and chop cabbage. Mix all sauerkraut ingredients in a large bowl.

Pound the juices out of the cabbage thoroughly with a kitchen pounder of some kind (takes about 10 minutes).

Tightly pack the cabbage into a one quart mason jar leaving at least 1 inch of space at the top. Tightly seal with the lid.

Leave on the counter for 3 days and then refrigerate.

The flavor of the sauerkraut improves over time and the sauerkraut will last many months in your refrigerator or cool cellar.

Eat small amounts of this probiotic rich condiment with cooked foods to improve digestion and assimilation. Remember that fermenting does not reduce the goitrogens (thyroid suppressing substances) in the cabbage, so if you have thyroid issues, you may wish to consider not eating this particular condiment. If your thyroid status is good and you eat plenty of iodine rich foods like grassfed butter, then sauerkraut consumption is fine and is a healthy addition to the diet.

How to Make Probiotic Sauerkraut Video – Lesson One

How to Make Probiotic Sauerkraut Video – Lesson Two


More Information on Fermented Foods

The Healthy Home Economist holds a Master’s degree from the University of Pennsylvania. Mother to 3 healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, ABC, NBC, and many others.

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