This is an old-fashioned Sauerkraut Recipe that I always use: Lacto-Fermented & Full of Benefits.
Homemade Sauerkraut Recipe
Ingredients:
- Fresh white cabbage – cleaned and thinly sliced *(set aside 1-2 whole leaves for later)*
- Salt – 20g (or 2 flat tablespoons) per 1kg cabbage
- Fresh garlic, thinly sliced – about 2 cloves per 1kg cabbage
Instructions:
- Preparation:
- Ensure all tools, equipment, hands, and workspace are very clean. Otherwise, the sauerkraut may spoil, ruining your efforts.
- Sterilise the jar, lid, and weight (check my video below for a quick and easy sterilisation method).
- Mixing:
- Combine all ingredients in a bowl. Massage the salt into the cabbage thoroughly—this is crucial.
- Cover and let sit for 3-4 hours until the cabbage releases its juices.
- Jar Packing:
- Transfer the mixture into the sterilised jar. Press it down tightly to eliminate air pockets.
- Cover with the reserved whole cabbage leaves to keep the shredded cabbage submerged.
- Add the remaining juice and place a weight on top (a small sterilised jar works well). All solids must stay under the liquid.
- Fermentation:
- Seal the jar and store it in a dark place for 10-14 days (time depends on room temperature).
- Once ready, transfer to the fridge. Enjoy!
Important Tips:
- Place the jar on a plate or in a bowl—some liquid may escape during fermentation.
- Use raw sauerkraut in salads or as a side dish. Heating destroys the probiotics, vitamins, and minerals, so store-bought versions (pasteurised for shelf life) lack these benefits. Homemade is best!
Beyond its tangy crunch, this sauerkraut is a living medicine—each bite delivers billions of bacteria working to strengthen your gut, brain, and immunity.
7 Proven Health Benefits of Naturally Fermented Sauerkraut
1. Probiotic Powerhouse
- Live Cultures: Contains Lactobacillus and other beneficial bacteria that repopulate your gut microbiome.
- Research: Just 30g/day (2 tbsp) can improve digestion and reduce bloating (Journal of Applied Microbiology, 2018).
2. Boosts Immunity
- Gut-Immune Link: 70% of immune cells reside in the gut. Sauerkraut’s probiotics enhance pathogen-fighting T-cells (Frontiers in Immunology, 2020).
- Vitamin C: Raw sauerkraut has 20mg vitamin C per 100g—great for cold prevention.
3. Anti-Inflammatory Effects
- LAB Metabolites: Lactic acid bacteria produce anti-inflammatory compounds that may ease arthritis and skin conditions (Nutrients, 2021).
4. Improves Mental Health
- Gut-Brain Axis: Fermented foods may reduce anxiety and depression by modulating serotonin production (Psychiatry Research, 2023).
5. Enhances Nutrient Absorption
- Bioavailability: Fermentation breaks down glucosinolates in cabbage into cancer-fighting sulforaphane (3x more absorbable than raw cabbage).
- Vitamin K2: Rare in plants, but sauerkraut synthesizes MK-7 (linked to heart and bone health).
6. Supports Weight Management
- Short-Chain Fatty Acids (SCFAs): Butyrate from fermented fiber reduces fat storage and curbs cravings (Gut Microbes, 2022).
7. Preserved Without Pasteurization
- Unlike store-bought: Commercial sauerkraut is heat-treated, destroying probiotics. Homemade retains 100% of live cultures.
References
- Journal of Applied Microbiology (2018) ‘Health benefits of fermented foods: microbiota and beyond’, Journal of Applied Microbiology, 124(5), pp. 1332–1342. Available at: https://doi.org/10.1111/jam.14068 (Accessed: 30 July 2025).
- Frontiers in Immunology (2020) ‘The interplay between the gut microbiome and the immune system’, Frontiers in Immunology, 11, p. 1042. Available at: https://doi.org/10.3389/fimmu.2020.01042 (Accessed: 30 July 2025).
- Nutrients (2021) ‘Anti-inflammatory effects of lactic acid bacteria metabolites’, Nutrients, 13(2), p. 449. Available at: https://doi.org/10.3390/nu13020449 (Accessed: 30 July 2025).
- Psychiatry Research (2023) ‘Fermented foods, gut microbiota, and mental health’, Psychiatry Research, 325, p. 115138. Available at: https://doi.org/10.1016/j.psychres.2023.115138 (Accessed: 30 July 2025).
- Gut Microbes (2022) ‘Short-chain fatty acids and metabolic health’, Gut Microbes, 14(1), p. 2096421. Available at: https://doi.org/10.1080/19490976.2022.2096421 (Accessed: 30 July 2025).
