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  • Writer's pictureInna Wellness


With this simple, quick sauerkraut recipe, you will not only be adding a serving of veggies to your plate, but you’ll also be serving up a serious goodness to your immune system. Fermented foods are full of nutrients, antioxidants, and probiotics.

Bacteria (probiotics) are created, in the process of fermentation. These probiotics help to heal the gut, which is directly tied to immune function.

You will need 1L Kilner jar


1 average size white cabbage, shredded

1 large or 2 medium size carrots, grated

11/2 tablespoons sea salt


1. Shred the cabbage and add salt

2. Massage cabbage well for about 4-5 minutes to release the cabbage’s juices and allow better fermentation.

3. Add grated carrot and mix well together using hands or tongs

4. Place into the jar, packing down really hard. You should see liquid to come up over the cabbage while pressing down.

5. To keep sauerkraut pressed down under the surface of the liquid while it ferments you could weigh it down with a small glass jar or small zip lock bag filled with cold tap water.

6. Place the jar in a bowl or pan on your kitchen counter (away from direct sunlight). It will take between 2 and 4 weeks to ferment depending on room temperature.

7.Fermentation will occur faster in the warmer months and slower during the cold months. Longer cooler ferments do offer up the best flavour.

8. When you see a little activity, usually after about 4-5 days - gas and/or bubbling when you give it a stir - feel free to taste, letting it ferment and sour longer if you prefer, or keeping it fresh and crunchy by placing it in the fridge to stop or slow the process down.


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