How to Make Sauerkraut – Lacto-Fermented – Probiotic foods in just 10 minutes

How to Make Sauerkraut

Sauerkraut, specifically lacto fermented, is a probiotic or fermented food. Probiotic foods, like this have been shown to lower the risk of just about every form of acute or chronic illness there is.

The Journal of Applied Microbiology states that probiotic benefits from cultured foods include lowering the risk of: brain disorders and mental illness, digestive disorders, mood disorders like depression and anxiety, cancer, asthma, hormonal imbalances, food allergies and sensitivities, diabetes, helps against weight gain, and various autoimmune diseases

Good bacteria is critically important to the health of your brain, hormones, and all of your organs and food like this can help: Improve immunity, digestion, Detoxify the body, Support brain function, Handle stress, And Control inflammation

These benefits are not in typical commercial brands or in that boiling water sauerkraut in NYC hot dog trucks. It needs to be made with raw organic cabbage

Ingredients for Lacto Fermented Sauerkraut:

• 1 head cabbage
• 1 tablespoon sea salt or pink salt per medium size head of cabbage (actual measurements are 3tb of salt per 5 lbs of cabbage)
Note: Don’t use table salt it’s terrible for you and wont’ work.
• Extra Brine: If you need extra brine: 1 additional tablespoon of sea salt and 4 cups pure water
• Mason jar
Optional spice:
• 3 cloves of garlic
• Coriander
• Parsley

Click photos for products:


– Remove any wilted outer leaves.
– Remove 1 extra leaf per jar to hold down the sauerkraut below the brine.
– Shred the head of cabbage – the thinner the better
– Next put it in a bowl in layers with salt and garlic
– Let sit for about 30 minutes so the salt can get the liquid out
– Then mash, kneed and press, let sit another 10 minutes.
When you do this you’re making the brine as the water comes out of the cabbage.
– Then put the cabbage in jar, press down tight, to be sure it’s submerged under water. If you don’t have enough water you can add water with salt, it’s 1 tablespoon per 4 cups of water and just add what you need.

– Leave at room temp out of light on a dish.
– Burp the jar every few days
– You can eat this after 3 days, but Let sit for at least a week but preferable 2 to 4 and it can stay in the fridge for 6 months. The Longer it sits better it tastes. So I usually make about 6 jars when I do this from 3 heads of cabbage.

– A serving of this is about a half of bottle of most probiotics so I hope you try this and for more I have a whole series on fermented foods including kefir, kombucha, fermented vegetables and others.

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I like these tops as they are simple to use and allow the gas to escape naturally and keep them sealed. (click photo for links)

Southwestern Kraut:

• 2 heads of green cabbage
• 2 bunches of green onions
• 1 large bunch of cilantro
• 4 garlic cloves
• 1 jalapeno, seeded if less heat is desired
• 1/2 tsp. cumin
• 4 Tbsp. sea salt

Chlorophyll Rich Sauerkraut

Chlorophyll is the lifeblood of plants, and is known as an important part of a healthy human diet.
• 1 large head green cabbage
• 2 bunches fresh parsley
• 2 small, or 1 very large, bunch of fresh collard greens
• 4 garlic cloves
• Juice of 1/2 lemon
• 4 Tbsp. sea salt
• Additional brine as needed: 1 quart water plus 2 Tbsp. sea salt

See how to make Fermented Vegetables Here

Kombucha Here




By utilizing the information presented on this site, you agree to and understand that author, Bill Farr is not a doctor or any other type of certified health care professional, and his opinion is not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your doctor or your other health care providers concerning your symptoms and medical requirements before following any of the remedies or other suggestions he offers. His opinion is based on his own research and is to be used for educational purposes only. Bill Farr’s wellness plans and advice are meant to be used in conjunction with standard allopathic or osteopathic medical treatment and care.


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