Recipe – Sauerkraut

This recipe comes from a Toronto based Nutritionist Meghan Telpner. 

How to Make Sauerkraut

Ingredients (2 cups)

  • 1 medium cabbage
  • 1 Tbsp. caraway seeds
  • 1 Tbsp. sea salt
  • 2-3 Tbsp. chopped or grated ginger (optional)
  • 2/3 cup grated carrot (optional)


Remove large outer leaves from cabbage and set aside.

Core and shred cabbage.

In a bowl, mix cabbage with caraway seeds, sea salt and optional ginger and carrots.

Massage with your hands (or pound with a wooden mallet should you have one and feel so inclined) for about ten minutes. Juices will be released.

Place into a wide mouth mason jar and pound down until juices come up and cover the cabbage, leave about 2 inches of space at the top.

Carefully place whole cabbage leaves over top (inside the jar) to ensure it’s airtight. Seal jar firmly.

Keep at room temperature covered in a towel or in a dark spot for about 3 days, then transfer to your fridge.

It may be eaten right away but will improve with time.

The Benefits

Sauerkraut may help heal your gut due to the probiotic content. As well as potentially improving digestive function, sauerkraut and other fermented foods can also support your immune system and mood due to the probiotic content. These bacteria, naturally found in our digestive tracts, have been shown to help regulate our immune systems as well as effect cognitive health.

Jenny from Nourished Kitchen says:

“Cabbage, salt and time – is all you need for a truly wonderful homemade sauerkraut. We serve our sauerkraut throughout winter, with sausages and preserved meats in choucroute garnie, on its own or dropped by the spoonful into bowls of steaming lentil stew – welcome nourishment for cold and dark days.”

An Easier Option For Busy Folk

If you’re going to buy sauerkraut at the store, make sure to choose the refrigerated kind! The pasteurization that the shelf-stable brands go through kills all that helpful bacteria we’re trying to get into our diets. It can be found in many health food stores as well as online at Goodness Direct.


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