How to Make Traditional Homemade Sauerkraut (+ Video)
This traditional food is probiotic rich and very 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 based on the Nourishing Traditions method.
Homemade Sauerkraut Benefits
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 avoiding this particular condiment.
If your thyroid status is good and you eat plenty of iodine rich foods like grassfed butter, then sauerkraut is fine and a healthy addition to the diet.
Homemade Sauerkraut Recipe
Basic recipe for homemade sauerkraut as traditionally made as a live cultured food loaded with probiotics and enzymes to aid digestion and absorption of nutrients.
Core and chop cabbage. Place all the chopped cabbage and other ingredients together in a large sturdy bowl.
Pound the juices out of the cabbage thoroughly with a kitchen pounder of some kind for a full 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 homemade sauerkraut improves over time. It will last many months in your refrigerator or cool cellar.
Homemade Sauerkraut Video (lesson 1)
The video below is the first half of the lesson making homemade sauerkraut. It covers the history and benefits of eating sauerkraut.
How to Make Sauerkraut Demonstration (lesson 2)
The second lesson on how to make sauerkraut is below. Be sure to wear an apron when you make this dish as you will see in the video! Why don’t you try it today! You will never go back to the pasteurized sauerkraut at the store!
More Recipes for Fermented Foods
Love this sauerkraut recipe? Try these other delicious fermented foods and drinks below and unleash the power of traditional diet in your home.
Sarah Pope has been a Health and Nutrition Educator since 2002. She serves on the Board of Directors for the Weston A. Price Foundation.
Sarah was awarded Activist of the Year at the International Wise Traditions Conference in 2010.
Sarah earned a Bachelor of Arts (summa cum laude, Phi Beta Kappa) in Economics from Furman University and a Master’s degree in Government (Financial Management) from the University of Pennsylvania.
Mother to three 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, National Review, ABC, NBC, and many others.