Fermented Food - Sauerkraut

Sauerkraut Recipe

During the fermenting process, live bacteria are produced which are probiotics. We rarely get fermented foods in our diet now but it’s so easy by having some sauerkraut on a daily basis.

Probiotics are good for digestive health but also can help with inflammation, mood disorders, bowel diseases, immunity, weight loss and more.

Sauerkraut is super easy to make but takes a while to ferment and get the little beneficial bacterias thriving.


  • 1 Mason Jar, Mixing Bowl & Rolling Pin or Meat Tenderiser
  • 1 White or Red Cabbage 
  • 1 Tsp of Salt
  • Fennel Seeds
  • Fenugreek Powder

1. Slice the cabbage finely and place into a mixing bowl.

2. Add 1 tsp of Sea Salt

3. Mix and scrunch with your hands until a brine has formed and the cabbage is soft. This can take about 5 minutes. 

4. Add the Fennel Seeds and Fenugreek Powder and mix through.

5. Transfer the mixture from the bowl to a Mason Jar.

6. Pack it in firmly and press it down using a rolling pin or meat tenderiser.

7. Put the lid of the Mason Jar on and store in a warm dry environment for around 7-30 days.

8. When it's ready, there will be slight fizz and the taste should be pickled.

Note of caution: Don't consume too much at once. If your body isn't used to it, it can cause some digestion upset. This is known as a Herzheimer reaction.  If this happens then just stop taking it for a while and the symptoms will calm down. 

I would start with 1tsp of Sauerkraut per day and building up to 1 tablespoon per day. It's great in salads and adds a punch without the need for calorific dressings.