Sauerkraut - Nourishing Traditions

Total Time
72hrs 15mins
Prep 15 mins
Cook 72 hrs

An excellent sauerkraut with amazing health benefits.

Ingredients Nutrition

  • 1 medium cabbage, cored and shredded
  • 14.79 ml caraway seed
  • 14.79 ml sea salt
  • 59.16 ml whey (if not available, use an additional 1 Tbls salt)
  • 1 carrot, shredded (optional)


  1. In a bowl, mix cabbage with caraway seeds, sea salt and whey (if available).
  2. Pound with a wooden pounder or a meat hammer for about 10 minutes to release juices. You can also use your hands to squeeze the juices out of the cabbage.
  3. Transfer the cabbage and all of the juice in a quart-sized, wide-mouth mason jar and press down firmly with pounder until juices come to the top of the cabbage.
  4. The top of the cabbage should be at least 1 inch below the top of the jar.
  5. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.
  6. The sauerkraut may be eaten immediately, but it improves with age.


Most Helpful

I have been using this recipe for lacto-fermented sauerkraut for years from my Nourishing Traditions cookbook. Through trial and error, I have perfected the easiest way to make it. Shredding the cabbage with my food processor slicing blade both cuts and bruises the leaves simultaneously eliminating the need to pound the cabbage for 10 minutes to release juices. Also, I reduce the amount of sea salt to one teaspoon per quart, which sufficiently prevents mold from forming. I make four heads of cabbage at a time which yields nine quarts of sauerkraut. The sauerkraut's flavor and texture greatly improve after being refrigerated for six months, but usually I have eaten all of it by then. Also, I have experimented with a mixture of vegetables and spices such as the addition of radishes, sweet onions, green onions, red and green bell peppers, garlic, ginger, brown and yellow mustard seeds, and marjoram. My all time favorite combination is napa cabbage, carrots, daikon radish, yellow onions, cubanelle peppers, garlic, ginger, and yellow mustard seeds for a flavor explosion. For a simple variation, I replace the caraway seeds with mustard seeds, which completely changes the flavor of the sauerkraut (I prefer the taste of the sauerkraut with mustard seeds to the sauerkraut with caraway seeds.) I make my own whey that I skim off of homemade kefir from Rita~'s recipe, recipe #464472. Thank you for posting this scaled down version of old fashioned, barrel cured sauerkraut.

Garden Gate Kate November 08, 2014

Love this book! This is a yummy healthy side dish. Tastes great in wraps and as a side with beef. (Aids in the digestion process beautifully) Side note: If you choose to make this, don't expect a "canned" or "jarred" processed sauerkraut you may be used to in the store. This is MUCH healthier as it's jam packed with natural digestive enzymes!

Cara Lee April 04, 2011

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