How To Make Sauerkraut: Health Benefits and Easy Recipe
Sauerkraut is a traditional fermented food made from cabbage that has incredible health benefits while being surprisingly easy to make at home. This simple DIY recipe will show you how to create a probiotic-rich fermented side dish that supports your gut health and overall wellness.
Health Benefits of Sauerkraut
Fermented foods like sauerkraut offers so many health advantages that make them worth adding to your diet:
Improved Gut Health: The fermentation process creates beneficial probiotics that support your microbiome and digestive system.
Enhanced Nutrition: Cultured foods increase the vitamin and nutrient content therefore sauerkraut contains more vitamin C and B-vitamins than raw cabbage.
Digestive Support: Fermented sauerkraut adds live enzymes to your diet, which can help break down cooked food.
Immune System Boost: About 70% of your immune system resides in your gut. The beneficial bacteria in sauerkraut aid in immunity, gut health, and digestion.
Preservation Method: Fermentation is a traditional way to preserve food healthfully without artificial preservatives.
Understanding the Fermentation Process
Cultured vegetables (lacto-fermented veggies) undergo fermentation in a brine. Brine is a mixture of salt and water (preferably filtered). The salt helps the lactobacillus bacteria naturally break down sugars into lactic acid. This process:
Creates the characteristic tangy flavor
Preserves the vegetables naturally
Prevents harmful bacteria from growing
Develops the probiotic content
The ratio of salt to water affects both texture and taste, but generally, 1 tablespoon of salt to 1 quart of veggies in brine is a good ratio.
Sauerkraut Recipe
I’m so excited to share one of our favorite sauerkraut recipes at Nutrition With Confidence! Tried and tested, so easy to make, check the video to follow it step by step.
Ingredients:
2 cabbages to fill a 1/2 gallon jar (1 cabbage for a quart size)
Sea salt or mineral salt (Celtic or Himalayan)
1/2 gallon jar
Weight and airtight lid is best (or regular ball jar lid)
Optional additions: onion, radishes, garlic, caraway seeds, juniper berries
Optional seasonings: dill, peppercorns, bay leaf
Equipment:
Cutting board and sharp knife (or food processor)
Large mixing bowl
Optional: Fermentation airlock lid
Directions:
Prepare the cabbage: Shred the cabbage (and other vegetables if using) by hand or in a food processor. Place about a quart size of veggies in as many bowls as you need. Note: in a food processor, filling once is about the size of a quart ball jar of veggies.
Add salt: Sprinkle 1 tablespoon of salt on each bowl of shredded veggies. Add minced garlic and other spices if desired. Let sit to allow the salt to pull water from the veggies, creating the natural brine.
Pack the jar: Begin stuffing veggies into jar (you can begin putting larger seasonings in the bottom of the jar to keep from mixing into the veggies).
Create the brine environment: Periodically compress the veggies down to bring brine up to cover the veggies. The cabbage must remain submerged in brine during fermentation to prevent mold and ensure proper fermentation.
Finish preparation: In the end, compress the veggies fully and add your weight so brine covers the veggies. Finish with your airlock lid or regular mason jar lid. Note: for a regular mason jar lid, you will have to periodically 'burp' the jar and store on a plate in case of overflow.
Fermentation time: Let ferment for 2-4 weeks at room temperature, or until desired taste. The fermentation time affects the flavor - longer fermentation creates a more sour taste.
Tips for the Best Homemade Sauerkraut
Use organic cabbage when possible for the highest nutritional value and to avoid pesticide residues.
Keep everything submerged in the brine during fermentation. You can use the outer leaves of your cabbage to help keep the shredded cabbage under the brine.
Temperature matters: Cooler temperatures (65-70°F) result in slower fermentation and more complex flavors.
Watch for bubbling - this is a sign of active fermentation and is completely normal.
Taste test periodically after the first week to determine when your sauerkraut has reached your preferred level of tanginess.
Store finished sauerkraut in the refrigerator to slow the fermentation process once it reaches your desired taste.
How to Include Sauerkraut in Your Diet
It’s so easy to incorporate sauerkraut into your diet! Here are some options:
Add as a side dish to meals (particularly complements sausage and pork dishes)
Include in sandwiches or wraps
Mix into salads for a probiotic boost
Serve alongside casseroles
Start with small servings (1-2 tablespoons) if you're new to fermented foods
For maximum probiotic benefits, consume sauerkraut raw rather than cooked, as heat kills the beneficial bacteria. Just a small serving of sauerkraut every day can provide significant digestive and immune support.
The Difference Between Homemade and Store-Bought
Most commercial sauerkraut undergoes pasteurization, which kills the beneficial bacteria and enzymes that make sauerkraut so nutritious. By making it at home, you ensure your sauerkraut retains all its probiotic benefits.
Homemade sauerkraut also allows you to control the ingredients, avoiding additives and excessive sodium often found in commercial products. The fermentation process at home creates a true raw, living food that serves as a source of nutrients beyond what you'll find in most store options.
Making your own sauerkraut connects you to a traditional food preservation method that has been practiced for centuries. Beyond just preserving cabbage, you're creating a nutritional powerhouse that supports your microbiome and overall health. Enjoy!