Sauerkraut is a staple in our home. With a family legacy of gut problems, it has really saved us. And, I mean, the flavour is just incredible. Sauerkraut from the store also stopped becoming an option for me once I realized about the unnecessary ingredients they added to it such as processed sugars. My recipe needs only two things: cabbage and salt. Let’s get started.
I recently went to the store to see what my normal homemade items are being sold for and the ingredients present too! At a local market, a jar of sauerkraut was being sold for $18! The ingredients were pretty good, but not $18 good. Cheaper alternatives from bigger stores boasted of extra sugars and preservatives I didn’t want in my sauerkraut.
My recipe only contains salt and cabbage, yielding an incredible flavour, affordable means to make it and a healthy option for anyone.
What Is In Storebought Fermented Items?
I like knowing what is going inside my body! For years I struggled with acne, hair loss and hormonal imbalances due to, what I believe, was my diet. After making more foods from home and being aware of what ingredients I am using, my life hugely changed. No more migraines, reduction in acne, no more hair loss and I even slept better. Now, I do not like labeling foods as being “bad” for myself BUT what I encourage with myself is thinking what can I work towards that would be better or a better option. This may come down to ingredients, price point, etc.
As for fermented items, here are just a few ingredients that you will find in them when purchasing from the store:
- Glucose/Corn Syrup: This is just straight up condensed sugar. Now, don’t get me wrong, I really like sugar but prefer using organic cane sugar or honey as they are less processed and more natural. Sugars such as a glucose or corn syrup can disrupt insulin levels, lead to huge gut health problems and that can affect everything else in the body. These types of sugars your body does not know what to do with and they create much harm and inflammation to your system. For our sauerkraut though, sugar does not need to be present here. It can also effect this type of fermentation, taking away the many benefits of it.
- Artificial Colours: Food dyes/colours are man-made chemicals sourced from petroleum. Petroleum is a crude oil product known to make gasoline, diesel, asphalt and plastics. In many store sauces you may find under the ingredients BLUE-1, BLUE-2, RED-2, RED-3, RED-40, GREEN-3, ORANGE-B, YELLOW-5 and/or YELLOW-6. These are artificial dyes/colours. They work to disrupt the general working of the immune system, are harmful to the gut and have cancer causing agents.
- Artificial Flavours: Such flavours are made in a lab, containing dangerous chemicals and toxins for the body. They actually work to not just provide flavour but to trick your brain into having more and more and then even MORE. Plus, there are wide traces of heavy metals in them!
Now that we know homemade is the way to go (when you have the ability to do it!) let’s look closer at this sauerkraut recipe!
Homemade Sauerkraut Ingredients
- Green Cabbage: This can also be done with a purple cabbage. I prefer the green because I usually find them cheaper and less willing to stain clothes.
- Sea Salt: I do prefer sea salt but any salt will really work. Depending on the salt you use, will effect the flavour so be aware of that.
To make and store this recipe, I use these tools. Click the text to shop:
*Some links are affiliate*
Do not be afraid of really pressing and squishing the cabbage. The texture will hold up well and the more you press, the more water is released and the more brine you will yield. If you have muscles, this is the time to get them out.
How To Make Sauerkraut From Scratch
This is a bit of a process, but a simple one. The prep works takes about 30 minutes of your time and then you will wait over the next 1-2 weeks as the cabbage ferments and flavour develops.
This is not a recipe you make in huge batches and store under your stairs for the winter. This is something you make in smaller amounts and keep in the fridge to preserve its shelf life. Some call it “refrigerator pickling” or “refrigerator canning”. I like this method because it is simple, less daunting and easily done. If you are willing to can this recipe, be sure to use sterilized jars, lids and weights for the sauerkraut to stay under the brine to prevent molding.
STEP 1: CHOP
Take your cabbage and cut off the cabbage around the core. I cut off the sides around the core so I have about 4 large outer cabbage chunks. Begin to slice your cabbage thin and add it into a large steel pot or bowl. Take the core, and slice this finely as well, ensuring to not chop up the tip or stem.
STEP 2: SALT
Once all the cabbage is chopped and in the pot, sprinkle your salt on top. The rule I use is 2 teaspoons for every pound of cabbage. If you end up with 1.5 pounds of cabbage, you will add 3 teaspoons of salt.
Use your hands and begin to toss and mix your salt and cabbage.
STEP 3: BRINE
Begin to squish and press the cabbage down until you have a cloudy brine. I use my marble rolling pin end to press down the cabbage. You can also use a heavy mug, ice cream scoop or potato masher. This takes time, so be patient. Your cabbage will be very pressed and soft and the brine will be very obvious and strong of smell. That is how you know you are done.
Grab some jars and fill them just over halfway with your sauerkraut. Do not fill them to the top as the sauerkraut will grow as it ferments.
STEP 4: FERMENT
Put a lid on top and leave it on the counter to help the cabbage ferment. Everyday, open the jar, repress the cabbage down under the brine and cover with a lid again. Repeat this for up to 2 weeks, waiting for that taste to develop.
After 5-14 days, place your sauerkraut in the fridge.
Stay In The Loop!
Sign up and get my posts sent right to your inbox!
How To Store
Keep in the jar with lid securely on for up to 6 months in the fridge.
If you enjoyed this recipe, be sure to share and tag me @sarahthereseco on Instagram and come back here to rate and leave a comment!
Homemade Sauerkraut
Ingredients
- 1 Large Green Cabbage
- 2 Teaspoons Sea Salt 2 teaspoons for every pound of cabbage
Instructions
- Take your cabbage and cut off the cabbage around the core. I cut off the sides around the core so I have about 4 large outer cabbage chunks. Begin to slice your cabbage thin and add it into a large steel pot or bowl. Take the core, and slice this finely as well, ensuring to not chop up the tip or stem. We do not want that in our sauerkraut! The core houses a bunch of juice, so if any juice comes out during core slicing, be sure to put it into the pot as well.
- Once all the cabbage is chopped and in the pot, sprinkle your salt on top. The rule I use is 2 teaspoons for every pound of cabbage. If you end up with 1.5 pounds of cabbage, you will add 3 teaspoons of salt.
- Use your hands and begin to toss and mix your salt and cabbage. The salt will help break down the cabbage, draw out water which will act as our brine and help with preservation.
- Continue this until the salt is well dispersed. Now begin to squeeze the sauerkraut, helping to further break it down. This entire salt mixing process can take me 5-10 minutes!
- Cover the pot or bowl with a towel and let sit for at least 30 minutes.
- Come back to your sauerkraut and begin to squish and press the cabbage down until you have a cloudy brine. I use my marble rolling pin end to press down the cabbage. You can also use a heavy mug, ice cream scoop or potato masher. This takes time, so be patient. Your cabbage will be very pressed and soft and the brine will be very obvious and strong of smell. That is how you know you are done.
- Grab some jars and fill them just over halfway with your sauerkraut. Do not fill them to the top as the sauerkraut will grow as it ferments. For one head of cabbage, I can usually fill two 1 litre jars just over halfway.
- Pour any extra brine in the pot into your jars. This will prevent molding! Take a wood stamper or large spoon or ice cream scoop and press the sauerkraut down into the jar. You want it to sit under the brine. Any sitting above will go bad. The brine preserves the cabbage and creates flavour.
- Put a lid on top and leave it on the counter to help the cabbage ferment. Everyday, open the jar, repress the cabbage down under the brine and cover with a lid again. Repeat this for up to 2 weeks, waiting for that taste to develop. Sometimes we keep it at room temperature for 5 days and then place it in the fridge. Other times, we keep it on the counter for the 2 weeks. It is up to you!
- If you are concerned about molding, feel free to place cling wrap on top of the brine inside the jar with a weight to keep everything under the brine. If you do this method, you may only have to repress the sauerkraut every 2-3 days. I prefer opening it everyday and pressing it. This also lets me taste test!
- After 5-14 days, place your sauerkraut in the fridge and eat within 6 months.
easy to follow recipe, thanks! I finally made some after 3 trys but I got it in the end, so tummy and healthy!
I make this so often! Such a simple recipe too.