DIY Sauerkraut Recipe

Fermented foods like yogurt and sauerkraut are essential to gut health. Commercial brands are

pasteurized, which kills the probiotic microbes. In less than 30 minutes, you can make a supply

that lasts up to six months.

You will need a ceramic crock and a pestle. The inside of a slow cooker or Dutch oven can be

used as a crock. A heavy meat hammer can serve as the pestle. Shred or finely chop three large

or four small green cabbage heads for a two-gallon batch. Add two inches of cabbage to the

crock. Sprinkle the layer with two pinches of sea salt and one pinch of caraway seeds. Massage thoroughly,

then smash with the pestle until the leaves are covered in their own juices. Repeat with additional layers.

Churn with your hands and cover with several layers of wrap. Churn and re-seal every few days.

It is essential to keep the kraut sealed during fermentation. (Oxygen rots the cabbage.) Use

several layers of plastic wrap and a rubber band to secure the top seal. Some recipes say to wait

a month before eating. I found it edible (and belly-friendly) within 7-10 days. I eat a few bites

medicinally every day and encourage my family to do the same. If it starts to rot, it’s obvious. If

you wonder if it’s bad, then it probably is.

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