How to Make Sauerkraut

Fermented foods are great for your digestion and health and today I’d like to tell you how to make Sauerkraut, which is the easiest, tastiest way I’ve found to include fermented foods in my diet.


You can buy Sauerkraut, and I do this sometimes for convenience, but it’s actually quite easy to make your own, and homemade is so delicious. To save time, I make a large batch once a month. It only takes about 15 minutes and the rest of the time it’s just fermenting. I’ve included a really simple recipe at the bottom of this newsletter for how to make your own, a recipe I learned at Living Light Culinary Institute.

I learned this recipe years ago at Living Light Culinary Institute [ ]. It’s really simple with just dill and garlic for flavorings, but absolutely delicious. You can vary the herbs or seasonings, and add other vegetables like grated carrots and beets….I’ve been thinking that sauerkraut might be really tasty with red cabbage and cumin seeds, and will try that next!

The easiest way to incorporate Sauerkraut into your diet is to add a couple of spoonfuls (about 1/4 cup) to your salad each day at lunch. That’s a good amount flavor-wise and all you need for nutritional benefits.

The beauty of putting sauerkraut on your salad is it simplifies your dressing — all you need to do is add a bit of avocado or olive oil to the dressing, and you don’t even need to add lemon or vinegar because the sauerkraut provides the tartness.

I hope you enjoy the recipe below for dill sauerkraut that I learned at Living Light Culinary Institute!

Here’s the recipe:


Makes 3 cups, 12 servings

  • 1 head green cabbage, sliced very thin (I use the 2mm slicing attachment with the Cuisinart food processor)
  • 3/4 teaspoon sea salt
  • 3 tablespoons lemon juice
  • 1/4 cup minced fresh dill
  • 2 cloves garlic, crushed

Put the cabbage and salt in a large mixing bowl and massage until the liquid starts to release. Let the cabbage rest for 10 minutes and massage it again. Repeat a couple of times until the cabbage is very juicy. Add the remaining ingredients.

Pack the mixture firmly into a large glass jar. Press the cabbage down until the liquid rises above it approximately 1/8 inch. Screw the lid on the jar.

Allow the kraut to ferment in at room temperature at least 3 days and up to 14 days, depending on the desired degree of tartness.

Once the kraut is ready, store it in the refrigerator. It will keep for two months.

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