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A close-up image of a jar filled with gut-healing sauerkraut made from shredded red cabbage, with a spoon lifting some of the vibrant cabbage out of the jar. The background is blurred, keeping the focus on the jar and its nutritious contents.

Sauerkraut for Health Gut, Regulated Bloodsugar & Metabolic Boost

By making sauerkraut a regular part of your meals, you’re nourishing your body with foods that promote metabolic health, support hormone balance, and contribute to a thriving microbiome.
5 from 3 votes
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Prep Time 30 minutes
Cook Time 0 minutes
Fermentation 8 days
Total Time 8 days 30 minutes
Course Condiment, Side Dish
Cuisine International
Servings 24
Calories 24 kcal

Equipment

  • fermentation jar Container for fermentation: ceramic crock or food-grade plastic bucket, or quart mason jars
  • air-tigh Lid Lid: crock lid, air-lock lid, or silicone fermentation lid
  • weight Something to keep the kraut submerged: glass weight, plate that fits inside your container that you can easily remove
  • food processor optional

Ingredients
  

  • 5 pounds cabbage about 1 medium head of cabbage
  • 1 tbsp sea salt
  • - Optional: seasonings herbs, and other vegetables as desired (examples: onions, garlic, seaweed, greens, Brussels sprouts, ginger, burdock roots, caraway seeds, dill seeds, celery seeds, etc.)

Instructions
 

  • Saving a large leaf to cover the kraut, chop or grate the cabbage, finely or coarsely (a food processor works great). Add the cabbage to a large bowl as each batch is shredded.
  • Sprinkle sea salt on the cabbage as you go. The salt breaks down the cell wall and pulls water out of the cabbage, which begins to soften it.
  • Shred and add other vegetables, herbs, and seasonings, if desired.
  • Massage the mix with your hands to release juices or pound with a kitchen mortar. Once the ingredients are massaged and mixed and you can see a good bit of juice has been released, pack them into the crock or jar.
  • Cover the kraut with your saved leaf then a plate or some other lid that fits snugly inside the crock or jar. Place a clean weight (a glass jar filled with water or a clean rock) on the leaf. This weight forces water out of the cabbage and keeps the cabbage submerged under the brine.
  • Press down on the weight to add pressure to the cabbage and help force water out of it. Continue doing this periodically until the brine rises above the cover.
  • Cover with your crock lid, an airlock lid, or a silicon fermentation lid.
  • Leave the sauerkraut to ferment, checking it every day or two. Generally, it starts to be tangy after a few days. It’s usually ready to eat in a week to 10 days.
  • If it is in a crock, spoon into jars. You can allow it to continue to ferment and determine when you like the taste best. Store jars in the refrigerator.

Notes

*If you decide to add sweeter vegetables like beets or carrots, it is usually best to add a vegetable starter culture to prevent any potential yeasts from growing.

Nutrition

Calories: 24kcalCarbohydrates: 5gProtein: 1gFat: 0.1gSaturated Fat: 0.03gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.02gSodium: 308mgPotassium: 161mgFiber: 2gSugar: 3gVitamin A: 93IUVitamin C: 35mgCalcium: 38mgIron: 0.4mg
Keyword Easy vegan recipes, gut-healing, Gut-Healing Sauerkraut, keto, Vegan
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