Rapid Transformational Therapy, Holistic Coaching, Weight Loss, Stress, Depression, Eating Disorders

How to Make Sauerkraut

How to Make Sauerkraut
1 Flares Twitter 0 Facebook 0 Pin It Share 0 LinkedIn 1 Google+ 0 Email -- Filament.io 1 Flares ×

Sauerkraut, Kimchi, Kombucha

GUT problems? Bloating? Irregular poop? Eat Sauerkraut!

Cultured or fermented foods like sauerkraut, kimchi, kefir grains, kombucha, yoghurt and cheese are fantastic to feed your good gut bacteria (your microbiome). They contribute immensely to healing and building our inner ecosystem.

Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and delightfully “pickled.”

Fermenting creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

Cultured vegetables are made by shredding cabbage, or a combination of cabbage and other vegetables, and then packing them tightly into an airtight container. They are left to ferment at room temperature for several days or longer.

During this fermentation period, the friendly bacteria are reproducing and converting sugars and starches to lactic acid. Once the initial process is over, it is time to slow down the bacterial activity by putting the cultured veggies in the fridge, and including them into your whole food diet, regularly.

It’s cheap and easy to make your own sauerkraut at home, which will be more potent than what you’ll buy at the store.


What you’ll need:

  • Scales, chopping board and large sharp knife
  • Airtight jar

NB: Wash the cabbage and lightly shake or spin dry, and ensure all your equipment is cleaned well.



Basic Sauerkraut Recipe (+ alternative ideas)

FREE RECIPE PDF HERE –> MBF Basic Sauerkraut Recipe

Alternate idea:

Add in 2 heaped teaspoons grated ginger, 1 heaped teaspoon organic ground turmeric, and 1 grated green apple flesh.

Sauerkraut jars


  • 1 Kilo washed/clean Cabbage, chopped or shredded
  • 20-22 grams celtic sea or pink Himalayan Salt


Place the chopped or shredded cabbage into a clean and large stainless steel saucepan or glass bowl. Sprinkle the salt over the top, and massage together with clean hands.

As the cabbage starts to break down and mix with the salt, it will start to become soft and wet. After approximately 5-7 minutes, you’ll notice the juice or “brine” at the bottom of your saucepan or bowl.

When the cabbage is completely massaged, transfer it with clean utensils into a sterilised, airtight jar. Pack it down quite firmly to allow the natural brine to cover the cabbage – very important!

Place a few clean leaves over the top and lightly press over the cabbage to seal in the juices underneath. Store on the bench for at least 3-4 days, allowing the gas to escape every day. Taste test, and either seal the lid and place in the fridge, or continue to ferment on the bench for 7 days before storing in the fridge.

FREE RECIPE PDF HERE –> MBF Basic Sauerkraut Recipe

Glass jar

Alternate recipe:

Add in 2 heaped teaspoons grated ginger, 1 heaped teaspoon organic ground turmeric, and 1 grated green apple flesh.




Happy Gut Health!

Viki  xo

About Viki

Viki Thondley, The MindBodyFood Coach

Viki Thondley is a Mind-Body Wellness Specialist and qualified Holistic Counsellor, Food, Stress & Lifestyle Coach, Meditation Therapist, and Eating Disorder Recovery Coach who inspires women to shift from dieting and restriction to whole-self nourishment, self-care and healing. Recovered from bulimia nervosa and the many years of hormonal imbalances, food prison and self-sabotaging behaviours’, Viki is an inspiring coach, speaker and event host who also provides personalised holistic programs, workshops and retreats to instil self-love, happiness, body confidence and real food freedom. She is author of “Achieving Your Wellness: Create a Life You Love” and “Healthy Chocolate Delights: Real Food Sweet Treats”.

Sign up to her Happy | Healthy | Confident newsletter for her free 43 page eBook “Break Up with Dieting: 10 Tips to Calm Your Mind, Relax Your Body & Eat With Pleasure” + weekly whole-self nourishment tips, inspiration and recipes!


1 Flares Twitter 0 Facebook 0 Pin It Share 0 LinkedIn 1 Google+ 0 Email -- Filament.io 1 Flares ×