Make Your Own Probiotics- Sauerkraut

I love sauerkraut and have been making my own for years.  It’s pretty simple yet a really healthy way to add great flavor to almost any savory meal.  I have added this to salads, potatoes/sweet potatoes, beans and rice dishes and various other bowls of veggies and bean combinations.

*Disclaimer:  I don’t really measure anything.  I prepare food by taste, look and intuition so the measurements below are estimates.  I also make it a bit different each time depending on what I am feeling or what I have on hand or can get easily.

When you ferment anything, it’s really important to make sure your bowls, spoons, jars, hands, etc. are super clean so that you only grow GOOD bacteria and not harmful.

All the ingredients below are always fresh and organic.

Here’s the “recipe” for this batch:

  • 2 heads of purple cabbage
  • 4 heads of green cabbage
  • 2 lbs. carrots
  • 1 head of garlic (about 20 cloves)
  • 2 Tbsp. air dried sea salt
  • Turmeric (you can use fresh or in this case I used a highly cell-resonant supplement powder)
  • Optional starter- you can find a store-bought kraut that you love and add a bit to your own batch

Shred or finely chop the cabbage and carrots.  Crush the garlic.  Add salt and turmeric.  Using clean bowls and clean hands, massage the salt into the cabbage until it’s soft and juicy.  (This can take a few minutes.)  If you want to add a starter, the easiest way to do this is to just find a sauerkraut at the store that you enjoy and mix a jar of it (or even just some of its juices) into your batch.  You don’t need this, but it will speed the process.  Once it’s all ready, add to glass jars and pack it/press down firmly so there’s not much air left.  If the juices don’t come over the top of the veggies, add a bit of pure water until they do.  Then, cover with a lid but not tightly as they can sometimes leak over the top when fermenting happens.  For this reason, it’s a good idea to sit the jar on a plate or pan in case it leaks over the top.  Place in a dark place and let sit.  Depending on how “tangy” you like it and depending on your climate, this could take anywhere from 1-4 weeks. (The longer you leave it, the tangier it becomes!) 

Refrigerate and enjoy!  This food is ALIVE and helps YOU to feel more alive!

It’s not hard to make but it always blows up my kitchen, so when I make it I tend to make big batches. I have never had an issue with it going bad as I normally use ½-1 cup per day just on my own food.  You could of course make a much smaller batch if you’d prefer.

It’s always fun to try it with a few variations. I have made it several times with fresh jalapeños added in, which is great.  You could also add ginger, daikon, dill, beets or whatever else you like.

Health benefits of cabbage are far reaching. Besides the obvious of fiber, water, vitamins and minerals, raw cabbage also has many anti-cancer benefits.1

Health benefits of garlic (often referred to as Russian Penicillin) include helping to reduce blood pressure, improve cardiovascular function, decrease inflammation and strengthen the immune system.2

There are lots of beneficial properties of turmeric including decreasing tumors, decreasing inflammation and reducing respiratory issues (just to name a few).3

Benefits of fermented vegetables (sauerkraut) are too numerous to list.  They help improve the microbiome which improves digestion, inflammation, nutrient absorption and so much more.4

If this all seems like too much, feel free to just buy it from the store… just be sure you’re getting raw, organic and double check the ingredients to ensure you can read them.  

I hope you enjoy!!

Resource list:

1. Manchali S, Chidambara Murthy KN, Patil BS. Crucial facts about health benefits of popular cruciferous vegetables. J Funct Foods. 2012. doi:10.1016/j.jff.2011.08.004

2. Arreola R, Quintero-Fabián S, Lopez-Roa RI, et al. Immunomodulation and anti-inflammatory effects of garlic compounds. J Immunol Res. 2015. doi:10.1155/2015/401630

3. Rahmani A, Alsahli M, Aly S, Khan M, Aldebasi Y. Role of Curcumin in Disease Prevention and Treatment. Adv Biomed Res. 2018. doi:10.4103/abr.abr_147_16

4. Melini F, Melini V, Luziatelli F, Ficca AG, Ruzzi M. Health-promoting components in fermented foods: An up-to-date systematic review. Nutrients. 2019. doi:10.3390/nu11051189

Nothing said or implied in this post is intended to treat, cure, diagnose or prevent any disease.  It does not take the place of a qualified health care practitioner and is intended for educational purposes only.

Dr. LeAnn Fritz, PhD

Dr. LeAnn is a practitioner, coach, speaker, consultant, and the founder of New Hope Health. She is also the author of The Quantum Weight Loss Blueprint, and Get Healthy Now. She is laser-focused on practical, evidence-based practices to empower her clients to get real results that last. She sets the bar when it comes to radiant health that will change every area of your life forevermore.

Recent Posts

Curious about achieving your highest level of health?

Schedule your consultation with Dr. LeAnn today, and get your health back in your hands.