How To Make Homemade Lacto Fermented Sauerkraut

Lacto Fermented Sauerkraut Recipe

Homemade lacto-fermented sauerkraut is tangy, slightly crunchy, and chock full of good bacteria for gut health! The best part is this recipe is so incredibly simple, you’ll wonder why you ever bought store-bought sauerkraut to begin with!

If you are looking to add a tangy twist to your meals while also boosting your gut health with loads of beneficial bacteria then look no further. This simple and delicious recipe not only offers a burst of flavor but also introduces lactobacillus into your diet, promoting a happy gut and a stronger immune system.

All you need to make your own sauerkraut using the traditional method of lacto fermenting is organic cabbage and a little salt and voila! This recipe is the easiest way to get perfect lacto-fermented cabbage on the first try.

Why You’ll Love Lacto Fermented Sauerkraut:

• Tangy and delicious flavor: A pickle-like flavor that meshes perfectly with a variety of cooking styles!
• Versatile topping: We use this as a garnish for so many meals… Salmon, tacos, burgers, Asian bowls… The list goes on!
• Inexpensive: You are literally only paying for a cabbage… Even better if you grew your own!
• Packed with probiotics: The lacto fermentation process feeds good gut bacteria!
• Great for improving digestion: Have a few tablespoons multiple days a week and feel the difference all that good bacteria makes!

What is Lacto Fermentation?

Lacto fermentation is a unique way to preserve food that has been used for thousands of years. Our ancestors originally discovered that storing food in a brine of salt and water increased the shelf life of the food and gave the food a unique, zesty flavor. What they likely didn’t know, and what we know now, is that this process (called Lacto-fermentation) is extremely beneficial for our gut by allowing the growth of a bacteria called lactobacillus.

The simplest way to lacto-ferment vegetables is to use a brine of filtered water and salt. This brine kills off harmful bacteria while allowing the super-bacteria (Lactobacillus) to thrive!

Lactobacillus: The Lactic Acid Bacteria

Lactobacillus is an amazing microbe that converts lactose and other sugars into lactic acid. If you’ve heard of lactobacillus before, it was probably in a conversation about yogurt. We also know that lactobacillus is present in milk kefir, water kefir and sourdough starter! 

As I mentioned before, this microbe is incredible because it feeds on sugar, breaking it down and creating a byproduct of lactic acid. Lactic acid is extremely beneficial for gut health. Studies have shown that lactic acid in the gut helps to prevent intestinal parasites, and constipation and may even aid in cancer prevention! (source).

Many folks don’t know that lactobacillus is also present on the surface of fruits and vegetables and the process of lacto fermentation helps this bacteria to reproduce and thrive.

Health Benefits of Lacto Fermentation:

I have been eating lacto-fermented foods for most of my life. I remember my mom making sauerkraut at home and telling us to eat a tablespoon of it with our dinner… Even if it didn’t “go” with the meal we were having, she’d always say “It’ll help you digest it better”.

I grew up with this perhaps simplified understanding of fermented foods but now as an adult I understand the importance of nurturing the gut microbiome. Numerous research studies have shown that lacto fermentation is an amazing way to get good bacteria into the gut (source).

• Probiotics: The fermentation process introduces beneficial bacteria, such as Lactobacillus, into the gut, promoting digestive health and decreasing gastrointestinal bloating and discomfort.
• Anti-inflammatory: When fermented foods are consumed regularly, they improve gastrointestinal permeability (leaky gut). This, in turn, decreases the amount of inflammation in the gut!
• Nutrient-Rich: Sauerkraut is packed with vitamins C and K, as well as fiber, making it a nutritious addition to any meal.

Leaky Gut Syndrome

Leaky gut is known as septicemia or intestinal permeability in the medical community. While the term is thrown around frequently in our communities, it’s important to understand what is actually happening in the body when the intestines become irritated and inflamed.

Leaky gut syndrome occurs when the gut is weakened and inflamed from conditions like chronic stress, lack of physical mobility, and overconsumption of highly processed, high-sugar foods. The intestines begin to allow the passage of molecules into the bloodstream that should not be there. This leakage causes further issues such as hormonal, immune, nervous, respiratory or reproductive system diseases. (Source).

Leaky gut syndrome can be healed and prevented by lifestyle changes, specifically dietary changes. Eliminating ultra-processed foods is a great first step in the healing and prevention process. Studies have also found an overwhelming amount of evidence that probiotic-rich foods help to heal the gut and prevent gastric inflammation.

Consuming lacto-fermented foods is one of my favorite ways to combat leaky gut. Not only is it healthy and beneficial but it’s also delicious!

Tips for Making Lacto-Fermented Sauerkraut:

• The shredded cabbage must stay submerged under the brine. Otherwise, it might mold and ruin your whole jar! Use fermentation weights or a cabbage leaf to help the cabbage stay under the brine.
• Positive signs of fermentation are foamy bubbles on the surface of the brine and a sour smell. If you aren’t noticing either, let the jar sit out a bit longer.
• The speed of fermentation depends on the weather. During the summer your cabbage will ferment far quicker than in the winter.
• If your sauerkraut tastes super salty, this is a sign it hasn’t fermented long enough. Leave it on your counter another 24 hours and retaste.

Let’s Make Homemade Sauerkraut:

Supplies:

• Mason jar: I like to use a wide-mouth quart jar. This size works well with a small to medium cabbage head. If you have a larger cabbage you will need two jars or a half-gallon jar. Recently, I’ve been doing two heads of cabbage and using a 1/2 gallon jar.
• Wooden spoon
• Plastic screw on lids for jars: You don’t want a completely air tight seal or the glass can explode during fermentation.
• Sharp knife or grater
• Large bowl
• Fermentation Weights: Not absolutely necessary but SO helpful for keeping veggies beneath the brine and avoiding mold
• Cabbage Pounder: You can also use a wood spoon or the pestle of a mortar & pestle set.
• Fermentation Kit: You may want to order a kit like this if you plan to do lots of fermentation!

Ingredients:

• Green Cabbage: Opt for an organic head of cabbage for the best results. (You can also try making red cabbage sauerkraut!)
• Sea Salt or Kosher Salt: Avoid table salt, as it may contain additives that can interfere with the fermentation process. I love using Redmond Real salt for the healthiest option.
• Optional: Whole peppercorns, shredded carrot, caraway seed

The Step-by-Step Process

1. Prepare the Cabbage: Start by removing the outer leaves of the cabbage. Be sure to set aside one leaf for later. Slice cabbage thinly using a sharp knife. You can also shred the cabbage with a mandoline slicer or a food processor. I find it easiest to remove the cabbage core and then slice the cabbage leaf against the grain. Once all the cabbage is sliced, place it in a large bowl.

2. Add salt: Sprinkle salt on top of the shredded cabbage and use clean hands to gently toss and massage the cabbage. I like to do about 1/2 TBS of salt per pound of cabbage. For this recipe, I usually do 2 heads of cabbage which works out to around 1 TBS of salt per head of cabbage.

Let the bowl sit for 10-20 minutes. When you return, you will notice that the salt has caused the cabbage to start releasing liquid.

3. Pound Cabbage: Using a wooden spoon or cabbage pounder, begin pounding the cabbage to release the water and cause the cabbage to break down. You will do this process for 5-10 minutes. The cabbage volume should be significantly decreased and have some water pooling at the bottom of the bowl. Your arms should get a good workout! The cabbage should shrink to 1/3 the volume it was before.

4. Pack into Jars: Transfer the cabbage mixture into a clean glass jar. You don’t need the jar to be sterilized, freshly washed is fine. Pack the cabbage into the jar tightly and work in layers. (A few scoops, then tamp it down, add a few more scoops and so on…)

You can use your hands if necessary, but make sure they are freshly washed! Leave 1-2 inches of space at the top of the jar. You should have liquid pooling at the top of the jar, completely covering the cabbage. If there is any left-over liquid in your bowl, add that on top as well.

NOTE: It’s important that no pieces of cabbage are clinging to the jar above the brine. I use a piece of paper towel to wipe the top inner sides of the jar before placing the fermentation weights inside.

5. Weigh It Down: Grab the piece of cabbage you set aside in step 1 and rip it to fit the top of the jar. Gently press the cabbage leaf down on top of the shredded cabbage to weigh down the shreds. The brine liquid should completely cover it though! You can also place a fermentation weight on top if you have one.

NOTE: It’s super important that the brine covers everything! Otherwise, it will mold. Don’t leave shreds of cabbage around the mouth of the jar or floating in the brine on top. I really love using fermentation weights for this reason. They prevent mold SO much better.

6. Fermentation: Once all the cabbage is covered with brine, loosely cover the jars with a lid. Allow the sauerkraut to ferment at room temperature, away from direct sunlight, for about 3-5 days (36-48 hours). Remove the top cabbage leaf and discard. You should be able to tell if your sauerkraut has fermented by bubbling on top and an acidic smell.

7. Cold Storage: At this point, you can screw the lid on all the way and store the sauerkraut in the refrigerator. Remember that it still continues to ferment in the fridge at a slower pace. It tastes better the longer it ferments in my opinion!

8. Enjoy: Remember to always push the sauerkraut down under the surface of the brine before returning to storage. This will keep mold from forming!

Our Favorite Ways to Eat this Homemade Sauerkraut Recipe:

• Cookout night: This is a no-brainer, but this sauerkraut is fantastic with burgers, hot dogs and all the sides that go with summer cookouts!
• Asian Bowls: We make asian style grain and green bowls a few times a week! Adding a big, ole scoop of this sauerkraut is a great way to get a little pickled flavor! Yum!
• Charcuterie: I love to put out a small bowl of sauerkraut when I make a charcuterie board. It’s nice to have a little tangy flavor to break up salty/sweet!
• Tacos: Tacos are practically begging for a little tangy flavor and this sauerkraut does the trick!
• By itself! Yes, I have been known to eat a few tablespoons of this if I want an extra probiotic boost! It’s so crunchy and addicting!

Making your own lacto-fermented sauerkraut at home is not only easy but also incredibly rewarding. I hope you’ll try this easy recipe and reap all the benefits of lacto fermenting!

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