Recipes

How to Make Sauerkraut: Getting Started with Fermentation

How to make basic easy sauerkraut. Get started with fermentation.

Want to learn how to make fermented sauerkraut? It is so much fun, but it can also be daunting! You don’t want to do the wrong thing and make yourself sick, but you definitely want the amazing benefits that homemade ferments have to offer.  Fermentation of cabbage into an easy sauerkraut recipe is so easy to learn.

Fear not, fermentation isn’t nearly as scary as it seems. The remarkable thing about fermenting your own food is you can tell immediately when something’s not right.  It’s not a guessing game like traditional canning. 

Once you get the hang of it you’ll be hooked. Producing your own ferments is an art because no matter what you do every batch will turn out unique from the last. 

How to make sauerkraut. Getting started with fermentation. Basic sauerkraut recipe. How to make sauerkraut. Fermentation sauerkraut recipe. How to make fermented sauerkraut. Easy sauerkraut recipe

The Basics: Salt + Vegetables + Environment

The role of salt is both protective and purposeful. It protects against harmful bacteria while also stimulating osmosis. To make ferments like sauerkraut, salt is needed to draw the liquid out of the cabbage so it has a brine to create magic in.

A common mistake beginners make is to not leave enough liquid above the vegetables to protect them from the elements of the outside world. I like to make a separate brine of 1 tsp sea salt to one cup of water and add some on top of my packed down vegetables. 

Every fermented food relies on the same principles of salt, vegetables, and an environment free from oxygen, so those healthy bacteria can grow. 

Basic Easy Sauerkraut Recipe 

The easiest way to get started is with this basic method. You can alter it by adding spices, different vegetables, garlic, ginger, green onion, carrot, etc. Get creative! 

INGREDIENTS

  • One head of cabbage approx. 5lbs (white or red cabbage) or 2 cups shredded carrots
  • 3 Tbsp sea salt or another non-iodized salt 
  • Spices, garlic, ginger, or other vegetables you want to add.

DIRECTIONS

  1. Chop the cabbage finely, you can use a food processor, a mandolin, or hand. 
  2. Liberally coat the cabbage with salt and let it sit for a few minutes. 
  3. Mix, pound and squeeze the cabbage to get as much water out of it as possible. 
  4. This is when you would add your other vegetables and spices. 
  5. Stuff mixture into mason jars. Push it down as much as possible to get rid of any air bubbles and make the salty brine rise to the surface. You want at least an inch of water above your vegetables at all times. 
  6. You can use a weight to keep the kraut submerged. Some people used the actual “butt” end of the cabbage itself, a clean rock, or you can get fancy and buy a proper fermentation weight. 
  7. Check your kraut every few days to ensure it’s still submerged. 
  8. Let it ferment to your liking. I usually let mine go for 2 weeks to a month before popping it in the fridge. 

If you’re interested in getting healthy, restoring your digestion, and boosting your energy, check out my new comprehensive program Restore your Gut Health, details here, https://eatyournutrition.com/restore-your-gut-health-program. In the program, you get a ton of delicious, satisfying recipes, as well as strategies that will help rebuild your intestinal flora. 

Or join me on my Facebook page, https://www.facebook.com/EatYourNutrition, where I’ll share more information, tips, and recipes to help you live a happier, healthier life. 

Let’s Discuss How to Make Sauerkraut!

Fermentation of cabbage into an easy sauerkraut recipe is easy to learn. I hope you learned how easy it is to make fermented sauerkraut. Therefore, experiment with different vegetables, because the fermentation of cabbage or carrots into a delicious easy sauerkraut recipe is pretty easy to learn. Let’s discuss this topic in the comment section below. I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

+ Show /Hide Comments

- Hide Comments

Leave a Review & Add A Comment

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Use Code: EYN15 for 15% off your first order.

This post contains affiliate links which means I will make a small commission if you purchase through those links. I only recommend products that I know, trust and love! 

Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips on my gut health holistic nutrition blog, recipes, and follow my healthy gut diet plans, guides, and programs. 

Holistic Nutritionist, Health & Wellness Coach & Gut Health Nutritionist

Hi, I'm Laura.
Your Healthy Gut Nutritionist!

more about me

FREE DOWNLOAD

10 Ways to Repair Your Gut

Chronic diarrhea, constipation, gas or bloating, nutritional deficiencies, poor immune system, headaches, excessive fatigue...Does this sound like you? If it does, you need to download my FREE guide today.

START TODAY!

AutoImmune Protocol Diet
Meal Plan

This easy recipe guide and autoimmune meal plan for healing your body with real, nourishing food is the key to better health, especially if you suffer from an autoimmune disease. 

Easy Recipes

%d bloggers like this: