How to make sauerkraut

September 11, 2015


Fermented foods are essential to introduce, as they provide probiotic microbes in the best possible form. Supplements of probiotics settle in the upper parts of the digestive system and generally do not make it all away down to the bowel, while fermented foods will carry probiotic microbes all away down to the end of the digestive system. Fermentation predigests the food, making it easy for our digestive systems to handle, that is why fermented foods are easily digested by people with damaged gut. Fermentation releases nutrients from the food, making them more bio-available for the body: for example sauerkraut contains 20 times more bio-available vitamin C than fresh cabbage. Sauerkraut is an ancient digestive and detoxifying food, very popular in Eastern Europe. You have to make it at home as commercially available sauerkraut may have been pasteurised or processed in some other way, which will make it much less potent. Initially just add juice from the sauerkraut into your patient’s meals; then gradually introduce the cabbage itself. Sauerkraut stimulates stomach acid production and is a great ally in digesting meats. Regular consumption of sauerkraut over time will help you to restore normal stomach acid production. Sauerkraut does not require adding any fermenting bacteria to it, as cabbage and other fresh vegetables have these bacteria naturally living on their surface.


1- Peel off first 2 two layers of cabbage and compost.

2- Cut cabbage into strips

3- add 2 tablespoons of salt for every 3 cabbage heads, the salt will stifle any putrefactive microbes until the good bacteria produce enough lactic acid to kill them.

4- Add 4 Tablespoons of whey for every 2 cabbage heads. Knead the mixture very well in a large bowl using your hands. Little Hands love to help in this step! Knead until the cabbage release a lot of juice (salt in the mixture will hep to do that), so when you leave it to ferment, the cabbage is completely drowned in its own juice. If for whatever reason there is not enough juice in the cabbage, add some water to the mixture.

5- Add a weight or plate to keep cabbage submerged under the liquid. Fermentation is an anaerobic process: if the cabbage is exposed to air, it will rot instead of fermenting.

6- Keep this on your kitchen counter for about a week, and then put it in the refrigerator. The cold will not stop the fermentation process, but it will slow it down.How to make sauerkraut This kraut will populate your intestinal tract with wonderful probiotics as you consume it. A word of caution though – start with just a teaspoon of the juice only to begin with, and gradually work up to eating the kraut itself. If your gut is severely distressed, eating too much of these good probiotics too soon can cause a die-off of the bad bacteria and make you pretty sick, so proceed cautiously. This fermented dish will really last indefinitely, so don’t be afraid of it going bad. This was how our ancestors got through the winters when there were no refrigerators and freezers around. Having made the sauerkraut once you will see just how easy it is to do and how little time it takes to make this wonderful healing remedy.

You can buy your own fermentation crock here.

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