• 1 medium-sized green cabbage
  • 1 tablespoon sea salt (non-iodized)
  • Optional: Caraway seeds, juniper berries, or other spices for flavor


  1. Prepare Cabbage:
    • Remove outer leaves from the cabbage, set them aside.
    • Shred the cabbage finely using a knife or a food processor.
  2. Massage with Salt:
    • In a large bowl, mix the shredded cabbage with sea salt.
    • Massage the cabbage with your hands for about 5-10 minutes until it releases its juices.
  3. Add Flavor (Optional):
    • Add caraway seeds, juniper berries, or other spices for additional flavor.
  4. Pack in Jar:
    • Pack the cabbage mixture tightly into a clean glass jar, pressing it down to ensure there are no air pockets.
  5. Cover with Cabbage Leaves:
    • Place the reserved cabbage leaves on top to create a barrier between the cabbage and the air.
  6. Weigh it Down:
    • Place a weight (a smaller jar filled with water or a specialized fermentation weight) on top of the cabbage to keep it submerged in its own juices.
  7. Cover and Ferment:
    • Cover the jar with a lid or a cloth and secure it.
    • Allow it to ferment at room temperature for 1-2 weeks. Check regularly.
  8. Taste and Store:
    • Taste the sauerkraut, and once it reaches your desired level of fermentation, move it to the refrigerator.

Benefits and Nutritive Value:

1. Cabbage:

  • Benefits:
    • Low in calories and high in fiber, promoting digestive health.
    • Rich in vitamins C and K.
    • Contains antioxidants and phytonutrients with potential anti-inflammatory properties.
  • Nutritive Value:
    • Vitamin C
    • Vitamin K
    • Fiber
    • Antioxidants

2. Sea Salt:

  • Benefits:
    • Acts as a natural preservative.
    • Essential for the fermentation process by creating a brine that encourages the growth of beneficial bacteria.
  • Nutritive Value:
    • Sodium

3. Caraway Seeds (Optional):

  • Benefits:
    • Adds a distinct flavor to sauerkraut.
    • May have digestive benefits.
  • Nutritive Value:
    • Fiber
    • Essential oils

4. Juniper Berries (Optional):

  • Benefits:
    • Contributes a unique flavor to sauerkraut.
    • May have antibacterial and anti-inflammatory properties.
  • Nutritive Value:
    • Antioxidants


  • Fermentation Benefits:
    • Sauerkraut is a fermented food, and the fermentation process involves beneficial bacteria (probiotics) that can support gut health and digestion.
    • Probiotics in sauerkraut may contribute to a healthy balance of gut microbiota.
  • Rich in Nutrients:
    • Sauerkraut retains the nutritional benefits of cabbage, providing essential vitamins and minerals.
  • Low-Calorie Snack:
    • Sauerkraut is low in calories, making it a healthy snack or side dish.
  • No Additives:
    • Homemade sauerkraut allows you to control the ingredients, avoiding additives or preservatives often found in store-bought versions.
  • Antioxidant Content:
    • Cabbage, along with optional ingredients like caraway seeds and juniper berries, contributes antioxidants that may help combat oxidative stress.
  • Digestive Health:
    • The fiber content in cabbage supports digestive regularity.
  • Homemade Versus Store-Bought:
    • Homemade sauerkraut often contains more live probiotics compared to pasteurized, store-bought versions.


  • Taste Testing:
    • Regularly taste the sauerkraut during the fermentation process to find your preferred level of tanginess.
    • Adjust the fermentation time according to your taste preferences.
  • Storage:
    • Once fermented to your liking, store sauerkraut in the refrigerator to slow down the fermentation process.
  • Individual Considerations:
    • If you have specific health conditions or concerns, consult with healthcare professionals, especially regarding sodium intake.

Homemade sauerkraut can be a delicious and nutritious addition to your diet, providing both flavor and potential health benefits.

Related posts