February 18, 2018

Sauerkraut Recipe

Eating raw, fermented sauerkraut is a must for anyone reading this book. If you’re unfamiliar with the taste, it’s tangy and delicious and can be used in so many different ways. Add it to salads, mix it in stir-fries, or eat it straight from the jar! I always include a forkful or two mixed in or on the side of whatever I’m having for lunch or dinner and of course, with the Superhuman Breakfast.

This recipe (& many others!) can be found in my book Go with Your Gut.


Sauekraut RecipeMakes roughly 4 cups


  • 1 large head of cabbage, any variety
  • 1 tablespoon sea salt, more if needed
  • Filtered water, as needed

Additional minor ingredients you can add (make sure your mixture is mostly cabbage):

  • Thinly sliced apple or pear
  • Shredded beets
  • Onions, thinly sliced Garlic, finely chopped

Optional Add-ins

  • Caraway seeds
  • Dried juniper berries
  • Fresh ginger, peeled and grated


  1. Pull off and set aside 2 outer leaves from the cabbage. Finely shred the remainder.
  2. In a large mixing bowl mix the cabbage with the sea salt by hand. You’ll want to spend quite a bit of time on this until the cabbage starts to get all juicy and you have liquid pooling at the bottom of the bowl. Taste it throughout; it should taste very, very salty. Add any additional ingredients now.
  3. Pack the veggies into a fermenting vessel (a 24-ounce Mason jar and lid works great). You’ll want to stuff the jar with an inch or two of cabbage and pack the veggies tightly down, then add another inch or two and repeat. Liquid should come up and cover the veggies at each stage of the packing and layering. Pack the veggies until you reach the top of the jar with about an inch or two of space. You want to make sure your veggies are below their liquid. If you need to, add a splash of filtered water or you may need a smaller jar (depending on size of cabbage used).
  4. Layer the top of the veggies with the reserved folded outer cabbage leaves and seal the jar. Leave it at room temperature in a cool, dark place.
  5. You’ll want to “burp” your veggies every day or two. Simply unscrew the lid and allow the air to escape. You may want/need to pack your veggies down with your fist again.
  6. After about 1 week, you can taste your kraut. It should taste sour and slightly salty with a tangy flavor and have a nice but strong aroma. If it tastes good, it’s good. If it tastes bad, you may need to scrape off the top layer and discard it, then see if the kraut tastes yummy beneath the liquid. Allow it to ferment until your heart desires! I find that anywhere between 10 days and 1 month tastes great (but you can let some ferments go a year or more!). Once the taste is to your liking, seal and store it in the fridge for months.

For full video on how to make sauerkraut, head here: Make Your Own Sauerkraut VIDEO

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