Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (2024)

Fermented foods are a great addition to a healthy lifestyle. I believe that there are 15 major components of healthy living, and consuming fermented foods is one of them.

Here are all of the benefits of this fermented sauerkraut recipe:

  • Rebuilds the healthy bacteria in your gut. Intestinal bacteria gets destroyed by antibiotic use and chlorine in water. Even you haven’t taken many antibiotics, you might be consuming them unknowingly if you eat meat or poultry that come from factory farms or consume tap water. Eating this sauerkraut recipe regularly will help turn this around.
  • Helps with digestion due to the high amount of beneficial bacteria.
  • Boosts the immune systemaccording to an article published in “The Journal of Applied Microbiology” in June 2006. This is because a large portion of the immune system is based on healthy levels of gut flora.
  • It can help to heal peptic ulcers due to its high level of vitamin U.
  • It can help to prevent cancer as cabbage is part of the cruciferous vegetable family. According to a study in Finland in 2002, the fermentation process also produces a substance called isothiocyanates that were found to prohibit the growth of cancer. So cabbage on its own helps to prevent cancer and the fermentation process enhances it and turns it into a superfood, so its a double whammy.
  • It is inexpensive to make.
  • It preserves well and can last a few months in the refrigerator.

In the recipe, I call for acidophilus. Cabbage leaves naturally contain beneficial bacteria so you really do not have to add acidophilus if you don’t want to or don’t have any in the house. However, I feel it is better to use it because it is quite a bit of work to make this sauerkraut recipe, so you should make it as nutrient dense as possible. I have made it both ways, with acidophilus and without, and both ways this sauerkraut recipe came out fine. I usually use this brand, about I am about to switch to this. Dr. Mercola, who makes this probiotic, has his staff make huge batches of sauerkraut every week using this probiotic. When they had it tested, one serving had more beneficial bacteria than a whole bottle of probiotics bought in the store. The homemade version using his probiotics also had way more beneficial bacteria than store bought sauerkraut.

Please keep in mind that if you don’t want to make this sauerkraut recipe yourself, and choose to buy it in the store, do not buy the canned variety. It is made with vinegar and does not contain any beneficial bacteria. What you want to buy is raw, fermented sauerkraut from a health food store. Bubbies is a good brand that I have used in the past.

Sauerkraut Recipe

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Sauerkraut Recipe - Fermented (Paleo, Vegan, Raw)

This sauerkraut recipe will show you how to make raw, fermented sauerkraut, step by step.

Ingredients

  • 2 heads of Green or Red Cabbage
  • ½ bunch Dill
  • ½ bunch Cilantro
  • 4 Carrots
  • 3 tablespoons of Himalayan or sea salt
  • 6 Acidophilus capsules, (I recommend this one)

Instructions

  1. Take off the outer 6 leaves and set aside.
  2. Finely chop the cabbage, carrots and herbs and put in a large bowl.
  3. Sprinkle with salt and let stand for a few minutes. The salt helps to draw the water out of the cabbage and helps it ferment.
  4. Open the 6 capsules of acidophilus and pour over the vegetables.
  5. Next massage the cabbage with your hands for about ten minutes. The cabbage should shrink and there should be some liquid at the bottom.
  6. Next you want to stuff the cabbage into mason jars and pour in the liquid.
  7. Use something to push the cabbage down so it is really packed in tight and liquid rises to the surface.
  8. You want the mason jar to be really packed and to be filled with about 3 inches of space in the top.
  9. Next you want to take the cabbage leaves you set aside and fold them up and put them in the top of the jar so all of the cabbage stays submerged.
  10. Then you want to put the top back on. Only screw the top on halfway; otherwise it could explode as it starts to ferment.
  11. It will take about 5 days until it is done. Taste it, and when it tastes a bit sour it is done.
  12. Take the large pieces of cabbage leaves out and throw them away.
  13. Keep it refrigerated.
  14. It will last for a few months in the refrigerator.

I usually consume about 1/4 cup with each meal. Sometimes I will double or triple the recipe so I only have to make it every few months. Since it is a lot of work to make that much, I usually have my boyfriend help me.

For breakfast I often will have organic chicken apple sausage with sauerkraut and a half of an avocado. It goes well with eggs also. For lunch, I often will have a big salad with shrimp or grilled chicken with sauerkraut on top. At dinner I often have some kind of stir fry with protein and vegetables. After the stir fry is cooked, I will put sauerkraut on top.

Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (1)

Sauerkraut Recipe Ingredients

Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (2)

Sauerkraut Recipe – Outer Leaves

Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (3)

Sauerkraut Recipe – Chopped Vegetables

Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (4)

Sauerkraut Recipe – Push down the sauerkraut so it is submerged in the liquid.

Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (5)

Sauerkraut Recipe – Fold up the leaves and place in the jars.

Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (6)

Completed Sauerkraut Recipe

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Sauerkraut Recipe – Fermented (Paleo, Vegan, Raw) (2024)

FAQs

Is raw sauerkraut the same as fermented sauerkraut? ›

Sauerkraut is the name given to cabbage that has fermented with lactic acid bacteria. More simply, sauerkraut is picked cabbage. It is delicious and nutritious. Raw sauerkraut refers to sauerkraut that has never been heated or pasteurized.

Can you eat fermented sauerkraut raw? ›

About 70 percent of your immune system is in your gut, which means you want to consume things that promote gut health. Eating raw sauerkraut is one of the best ways to do this, and it also contains vitamins K, C & B, calcium, magnesium, dietary fiber, folate, iron, copper, manganese, and potassium.

Is it OK to eat sauerkraut every day? ›

You can eat sauerkraut every day. But if you're looking to benefit your gut bacteria, you can also eat other fermented foods and beverages like kimchi and kombucha. Yogurt also contains beneficial probiotics. Each product can contain different strains of bacteria, which may vary in their benefits.

What is the ratio of salt to cabbage for fermented sauerkraut? ›

The most widely used ratio of 2.00%–2.25% weight of salt to weight of cabbage gives the best results. This means you add 2g to 2.25g of salt for every 100g of finely sliced cabbage in your recipe.

Is raw sauerkraut better than probiotics? ›

Not only does Sauerkraut contains probiotics, It also contains prebiotics (to feed the probiotics) and postbiotics (the beneficial by-products of probiotic production. Probiotic capsules don't have prebiotics or postbiotics, although you can.

What kind of sauerkraut is best for gut? ›

In a nutshell: the best sauerkraut for probiotics and for gut health is any type of raw (unpasteurized) sauerkraut which is doesn't contain any sugar, vinegar, or preservatives such as lactic acid, sodium benzoate, or sodium bilsufate (since those ingredients all interfere with the process of “lactofermentation” ...

Who should not eat fermented sauerkraut? ›

If you're pregnant or immunocompromised, you should avoid eating unpasteurized sauerkraut. If you take MAOIs, have blood pressure concerns, or have food intolerances or allergies, speak to your doctor before eating sauerkraut. Otherwise, sauerkraut is likely to be a nutritious and healthy addition to your diet.

When should you not eat sauerkraut? ›

During hay fever season, people with pollen allergies who eat sauerkraut may experience worse symptoms due to the extra histamine load. People who take certain types of antidepressants, such as monoamine oxidase inhibitors, may want to speak with a healthcare professional before adding sauerkraut to their diet.

Should I eat sauerkraut in the morning or at night? ›

To benefit from consuming sauerkraut, you are recommended to maintain the consistency of quantity and consume it regularly. Sauerkraut can be eaten at any time of the day but consuming it early in the morning is considered the best time.

What is the healthiest brand of sauerkraut? ›

The healthiest brand of sauerkraut is one that is made with organic cabbage and is unpasteurized. Some popular brands include Wildbrine, Farmhouse Culture, and Bubbies.

Does sauerkraut cleanse your liver? ›

The same “good” bugs that you enjoy in your yogurt, kraut, and kefir that promote smooth digestion and boost the immune system may also help diminish fat accumulation in the liver. Time to add fermented foods to the list of items that are good for the liver!

What happens if you use too much salt when making sauerkraut? ›

Too little salt can cause the sauerkraut to get mushy or moldy and too much will slow the fermentation down significantly. Always start with the least amount of salt required and add more if needed.

What happens if you don't put enough salt in sauerkraut? ›

Using too little salt not only softens the cabbage but also yields a product lacking in flavor.

What kind of salt is best for sauerkraut? ›

Sea salt works well, or rock salt. Watch out for the salt labelled 'pickling salt', it often has anti-caking agents in it which can negatively affect your fermentation. If you're not sure, read the ingredients, there should just be one! A fine grind of salt is required for this type of pickling.

Does raw sauerkraut have probiotics? ›

Sauerkraut is also packed with probiotics that can improve your overall gut health. This combination makes sauerkraut an excellent food to aid with digestion. Obesity affects more than 40% of American adults and is associated with increased risks of heart disease, digestive problems, and type 2 diabetes.

What is the difference between regular sauerkraut and fermented sauerkraut? ›

Flavour and Texture: Unheated sauerkraut often has a fresher and crunchier texture compared to tinned sauerkraut, which can become softer due to the heat. The continued fermentation process of living sauerkraut also contributes to a more complex and tangy flavour profile.

Is grocery store sauerkraut fermented? ›

The cans and jars of sauerkraut you find in the aisle with other canned and jarred veggies have been pasteurized. Any fermentation they will undergo has been undergone and done.

Is fermented sauerkraut same as unpasteurized? ›

The first (our favorite) is raw sauerkraut, also known as unpasteurized sauerkraut, and the second is canned sauerkraut, also known as pasteurized sauerkraut! So, while all sauerkraut is technically made using the same fermentation process, what happens after that process makes a big difference in the finished product.

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