Sauerkraut -RESTART approved

Updated: Aug 10, 2020

Lacto-fermented vegetables are AMAZING for your digestion as they help feed all your good bacteria. You can lacto-ferment basically any veggie—cabbage, carrots, cucumbers, herbs....the possibilities are endless.



1 Medium cabbage

2 Tbsp. Himalayn salt

Spring or filtered water (Avoid chlorinated town/city water.)


Chop cabbage and place into a bowl. Add Himalayan salt. Beat in a bowl for about 2 minutes to make the cabbage “sweat”. (I like to use the bottom of a glass mason jar to pound against the cabbage.) Basically you are breaking down the cells of the cabbage, causing it to release water—all necessary for the fermentation.

Pack tightly into a half gallon mason jar—or two quarts. Cover with water. Close with a tight lid. Let sit at room temperature. “Burp” your cabbage every 24-36 hours by releasing the lid and pushing down on the cabbage to release air bubbles. If necessary add more water to keep the cabbage covered.

After 1-2 weeks your cabbage will be ready. Refrigerate and enjoy 1-2 Tbsp. daily at the beginning of a meal for optimal benefits.

Tip #1: Use the outside cabbage leaf that you would normally discard to top of the cabbage in the jar. This helps keep your cabbage immersed under the water!

#Tip 2: After 1 week, taste your cabbage to see if it is ready! The temperature of your home will definitely cause the fermentation speed to differ. If you want it more tangy, let it go another 3-7 days.

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Thriving Health Nutritional Therapy of Alfred, NY

Maria Boyuk, FNTP


 I am not a doctor. The information on this website should not be considered medical advice and is not intended to treat, diagnose, or cure any conditions, physical or otherwise. Information provided on this website has not been reviewed or approved by any federal, state, or local agency or healthcare group. Opinions expressed are solely those of the author and do not represent any particular individual or professional group. © 2020 Maria Boyuk Thriving Health. All rights reserved.