Sauerkraut Recipe

Fermented cabbage may not look like much—but within its pale strands is a quiet power. Sauerkraut is one of the most affordable and reliable ways to support your gut. It’s rich in beneficial bacteria and enzymes, supports the production of stomach acid, and increases the availability of nutrients like vitamin C and K2.

Cabbage itself is deeply soothing to the gut wall. When fermented, it becomes even more healing—thanks to a unique compound known as vitamin U, which can help restore and protect the digestive lining.

This is a staple I always keep in my kitchen. Once you make it yourself, it’s hard to go back.

• Chopping board & sharp knife, mandolin, or food processor
• Large stainless steel bowl
• Meat pounder (or your clean hands)
• Wide-mouth glass jar (1-quart / 1-litre)
• Fermentation weight (optional)
• Small plate or saucer (for catching overflow)

• 1 medium to large organic cabbage (any variety) In the video mine was 1800g
• 2 tbsp good mineral salt (Baja Gold, Celtic grey, Redmond Real Salt, or Himalayan pink)
• Filtered or spring water (only if needed to top up)

Note:

Use unrefined mineral-rich salt with no anti-caking agents.
Never use tap water unless properly filtered and remineralised.

1. Prepare the cabbage
   Remove any damaged outer leaves. Remove a few good outer leaves to use to seal the top. Cut the cabbage into quarters, remove the core, and finely slice it. A sharp knife works well, but a mandolin or food processor with a slicing blade makes the job quicker.
2. Salt and soften
   Place the sliced cabbage in a large bowl. Sprinkle over the salt and begin massaging and pounding it—using your hands or a meat pounder—until it softens and starts to release its juices. This may take 10–15 minutes.
3. Pack the jar
   Firmly press the cabbage into your jar, removing air pockets as you go. Keep pressing until the water has been released and the cabbage is packed in there well. It’s important that there is no air left in between the strands. Pour in any brine left in the bowl and push down again carefully. Seal the top with the whole leaves saved at the beginning. Leave some space at the top of the jar (about 2–3 inches / 5–7 cm) to allow for expansion during fermentation.
4. Top up and weigh down
   The cabbage should be fully submerged beneath its liquid. If needed, top up with filtered water and a small pinch of salt to cover the cabbage entirely—including any folded leaf or weight on top.
5. Cover and ferment
   Cover the jar with its lid and place it on a small plate to catch any brine that may bubble out during fermentation (this is completely normal). Store at room temperature, away from direct sunlight, radiators, and electrical outlets.
6. Wait and taste
   Taste after 7 days. I personally prefer to leave mine for at least 3–4 weeks, sometimes longer, for a deeper and more complex flavour. The longer it sits, the richer it becomes.
7. Store
   Once the flavour suits your taste, seal tightly and transfer to the fridge. If the brine remains and the cabbage stays fully submerged, it will keep for a very long time—often many months. Fermentation continues very slowly in the cold, preserving its living benefits.

• Always leave room at the top of the jar for gases and liquid to expand.

• Overflow is common in the first few days—place your jar on a small dish to catch excess brine.

• If brine spills out and the cabbage becomes exposed, top up again with filtered water and a pinch of salt to keep it submerged.

• A light white film (kahm yeast) or bubbles are normal; mould or strong unpleasant smells are not. When in doubt, start fresh.

• A spoonful alongside meals adds life to your plate and quiet support to your digestion—nourishment in its simplest form.