Sauerkraut Recipe

Sauerkraut is a good healthy option for you, fermented foods in general have a number of health benefits and you should treat yourself to more of them.  

Health Benefits of Sauerkraut/sour cabbage

The health benefits:

  • Rich in vitamin C
  • Contains lactobacilli, a class of friendly bacteria that may aid digestion and immunity
  • Isothiocyanates, compounds shown to prevent cancer growth
  • Mananese, vitamin B6, folate, and fiber from the cabbage itself

Sauerkraut is a good healthy tangy salty side dish for salads, Sunday roast,  sour cabbage compliments any dish and spices up just about any foods and its also a good Keto food Coming in at 3g of carbs per 1/2 cup serving.

A lot of sauerkraut goes through pasteurization which involves heating to high temperatures or you can buy refrigerated brands that have not been pasteurized but me personally I prefer to make my own!

How to Make YOUR OWN Sauerkraut Recipe


Course: Side Dish
Keyword: Cabbage, Probiotics, Sauerkraut
Servings: 2 litres


  • Cutting board
  • Knife
  • Mixing bowl
  • Table spoon
  • 2 litre wide-mouth mason/Kilner jar with lid


  • 2 Medium Sized Organic cabbage (red or green) (approx 2.5-3 lbs)
  • 3 tablespoons Unrefined sea salt
  • 2 tablespoons Carraway seeds (optional)


  • A Very important thing to do Before You Start is to make sure that everything is clean and Sanitized.
    Even if your cutting board, knife, mixing bowl, wooden spoon, and mason jars are clean, clean them again with soap and hot water and make sure they are dry before you use them. The fermentation process encourages microbes to breed, and you want to grow the ones you want, and not the ones you don’t. Allow your equipment to cool before starting.

Making your Sauerkraut

  • Remove and put to one side a cabbage leaf big enough to cover cabbage in jar once made
  • Then remove cores from cabbages and thinly slice
  • Place in large bowl and add salt and caraway seeds
  • Mix with your hands, squeezing firmly andpushing down the cabbage with your fist to encourage the salt to draw the natural water out.
  • Continue to do this for the next 15-20 minutesor so.  You want to extract enough of the cabbage juices so that they will cover the cabbage when it goes in the jar or pot.
  • Transfer cabbage to jar and pour in all the liquid.  If there’s not enough juice, just add enough water to cover completely. Do not overfill jar.
  • Pop the kept cabbage leaf on top and push down gently.
  • Seal lid closed, and leave in cool place for about 3 weeks to ferment


When ready, if there is any white scum that appears, skim it off it is quite normal and is harmless natural “kahm” yeast and nothing to worry about.
Once sufficiently fermented, seal and store in refrigerator.
It will last 12 months unopened and 2 months once opened.

When is my Sauerkraut Ready?

Start tasting your kraut after the third day. It should be tangy by now, and you can begin to gauge just how pungent you want it. The taste will get stronger as time increases. Every time you eat some, make sure you pack the rest of it in just like before: tightly packed, submerged, and with a weight pressing down.

How to Store Sauerkraut

Sauerkraut is usually ready to eat in 3-7 days, if it’s cool enough, sauerkraut can improve for months. If you live in warmer climates, you might want to move your kraut into the fridge after a few weeks. If you store it, remember, it’s alive. Cover it with a loose lid or a banded cloth. Your ferment could release enough gas to pop the top and leave you with a mess.

Have fun with this one!

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DISCLAIMER:Primal Fit Habits provides education, guidance and tips on Primal living. No advice, recommendations, or information is intended to be medical advice or a substitute for a diagnosis or treatment that a doctor, licensed dietitian, physical therapist or health care professional might recommend. Always seek personal, specific, professional healthcare advise before making any changes in your diet or exercise routines.