Tag Archives: fermentation

Sauerkraut – super easy way to get probiotics for your family

28 Jun

Probiotic’s, cultured, fermented food – its all the rage. So we thought we had better get on the band wagon!


Talk about old becoming new again. Captain Cook used sauerkraut to ward off the scurvy in his crew in the 18th century. Now us 21st century mothers are whipping up batches of fermented & cultured foods for our families to ward off the winter flu’s & keep stomach bugs & germs at bay.

My little one loves her “fairy cabbage” (as sauerkraut is known in our household) & would eat it by the cupful if I allowed it, but I am worried that there may be some stomach consequences, so I only allow her several tablespoons with her meals.

It is recommended that you add probiotic’s & fermented foods to your diet one tablespoon at a time, so take it easy until you have seen the results on your own digestive system 😉

This Sauerkraut recipe is so easy that you will probably doubt that it works!!

I did.

But it works, we are on to our fifth batch & going strong.

Sauerkraut a’la Mama Going Natural

This recipe makes a trial sized version – one 750ml jar serving. I think its best to start small & once you have your sauerkraut fermentation time down pat, then make large batches.

You will need:

  • 1/4 cabbage
  • 3 carrots
  • 4 green shallots
  • 2 t Himalayan salt
  • 1 t coriander seeds or carraway seeds or dill – depending on your taste preference

Shred all of the vegetables & place in a bowl – I use a food processor to grate the vegetables as this is the way my “little one” likes it best & it also makes the next stage super easy. Add the salt & any spices you care to use to the bowl.


 Then knead, squeeze & pummel your vegetables to bruise them & release all of the juices. This can take 2 to 10 minutes depending on how fine you have shredded your vegetables. Using a food processor to shred your vegetables seems to speed up the process.


Once the vegetables have released all of their liquids like in the picture below. You can begin to pack your sauerkraut into your jar, pack the vegetables in tight & pour over the juices that you have squeezed out.


Secure the lid & place the jar in a dark place & leave it to ferment for 3 -5 days, taste each day from the second day & when it reaches the desired flavour place in the refrigerator & start using. I find the longer you leave it out to ferment the stronger the flavour becomes, we normally refrigerate our Sauerkraut on the 3rd or 4th day. The sauerkraut tastes really good after a month in the fridge if you can get it to last that long.

As with all fermentation its a little scary at first, leaving food out at room temperature WTF!!

But once you have done it a few times I promise it gets easier. With all fermentation use your common sense if it smells putrid or starts to grow stuff it might need to be scrapped & start again from scratch. Lots of people attest to just scooping off mould etc that grows on the top of the jars, I am not quite there yet!! But in time who knows…..

Good Luck with your fermentation adventures


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