Recipe and detailed video instruction on how to make traditional sauerkraut that is loaded with probiotics and Vitamin K2 for better digestion and health. 
By popular demand, the process of making homemade sauerkraut is explained and demonstrated in the two video lessons below. The written recipe is also provided by those who wish to dive right in.
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 Traditionsย method.
Benefits of Fermenting Cabbage
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 a healthy addition to the diet.
Loaded with Vitamin K2
Did you know that properly cultured cabbage contains a significant amount of natural Vitamin K2? This is an elusive nutrient that is very hard to get in the diet. It is essential for strong bones and healthy teeth.
The USDA reports that one cup of sauerkraut contains 81 mcg. No doubt this is the commercial, pasteurized stuff that the USDA is testing too.
I would venture to suggest that making raw sauerkraut yourself and fermenting properly would potentially contain larger amounts.
Natural Remedy for Reflux
Another bonus of eating raw fermented cabbage is that it is a natural way to prevent acid reflux. Simply eat a mouthful or two a few minutes before the start of a meal.
Want to experience these benefits for yourself? Two detailed video lessons are included with the recipe below.
Tip: 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, shelf stable sauerkraut at the store!
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.
Ingredients
- 1 green or purple cabbage medium size, preferably organic
- 4 Tbl liquid whey
- 1 Tbl caraway seeds
- 1 Tbl sea salt
Instructions
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Core and chop cabbage. Place all the chopped cabbage and other ingredients together in a large sturdy bowl.
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Pound the juices out of the cabbage thoroughly with a kitchen pounder of some kind for a full 10 minutes.
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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.
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Leave on the counter for 3 days and then refrigerate.
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The flavor of the homemade sauerkraut improves over time. It will last many months in your refrigerator or cool cellar.
Recipe Video
References
(1) Vitamin K2 in Sauerkraut
(2) Nourishing Traditions
More Fermented Food Recipes
Love this sauerkraut recipe? Try these other delicious fermented foods and drinks below and unleash the power of a traditional diet in your home.
How to Make Fermented Lemonade
How to Make Orangina
Mango Chutney Recipe
Homemade Apricot Butter
Fermented Potatoes
Probiotic Corn Relish
How to Make Fermented Cilantro Salsa
Beet Kvass Recipe
Can i make it with red cabbage? Why to use only red?
Please someone answer me,
Thank you a lot.
Yes you can ๐
i just finished making yogurt from milk that was not homogenized and a purchased starter culture. It didn’t work our very well so I decided to separate it for the whey. The whey is a little cloudy and I hope that is ok. My real question is this. I want to make a large batch of sauerkraut in a crock. Can I make it like you do in the video? I want to use the whey from the yogurt and hope it is suitable.
instead of whey can I use Yakult
Instead of whey, may I use kefir?
I don’t have Mason jars – I live in the Middle East and can’t find them – can I use a Nescafe jar? It has a plastic lid. And if I can’t find sea salt, is regular salt ok?
Yeah !โฆ life is like riding a bicycle. You will not fall unless you stop pedaling!!โฆ
Does the jar need to be sterilized? I didn’t hear you mention that on the video. Thanks!
Hi Sarah, i have jut opened my jar of kraut, i followed each step carefully but when i opened my jar, it fizzed over and smells very gassy. I’m too scared to eat it! It smells very similar to a store bought jar i have but wanted to make sure before i eat it.
Thanks ๐
I make mine with just sea salt, no whey. And it takes about a week or maybe a little more for it to ferment. Is this a good method as well, or does the whey add nutrition to it? Does the whey just speed up the process?