Make Your Own Sauerkraut

Clare MillarBy Clare Millar, Eat for Victory Nutritionist.

Read Clare’s exclusive blog on the gut healing powers of fermented foods here…



1 medium – large size cabbage (red or white)
1 tablespoon salt
1 litre glass jar


  • Wash the cabbage and take off the outer leaves of the – you will need those later
  • Finely slice the cabbage and place in a large bowl
  • Add the salt and massage into the cabbage for a few minutes until lots of water is released. You can leave the salt and cabbage for 30 minutes or so to release more liquid if needed. Do not throw away any of the liquid!
  • Make sure the glass jar is clean and rinse it our with boiling water
  • Squash the cabbage down into the jar, squeezing out all the air bubbles
  • Cover the shredded cabbage with the outer cabbage leaves and help keep them under the liquid. There should now be a layer of liquid on the top of the cabbage in the jar
  • I use a smaller glass jam jar filled with water as a weight to keep the cabbage under the liquid
  • Cover the jar with muslin cloth and a rubber band and leave in a suitable place in the house at room temperature. The colder the temperature the longer it will take to ferment
  • Check the sauerkraut a couple of times a day for the first few days just to check the liquid is submerged and the air bubbles are released (you can use the smaller jam jar on top to press the cabbage down with)
  • You can keep testing the sauerkraut to your taste. I normally leave mine for around 4 weeks
  • You can then decant the cabbage into smaller jam jars and store them in the fridge. Try to make sure they have sufficient liquid from the ferment covering them. Sauerkraut will keep in the fridge for a long time providing they are covered in liquid*** Don’t eat the sauerkraut if it goes mouldy! You may find mould forms during the ferment, this is normally because some of the leaves have become exposed to the air. Try to make sure the cabbage is pushed under the liquid – the outer cabbage leaves on top help with this.
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