Why not try making with red cabbage and apple?

Dosage: start at 1tsp daily and work up to 2 tbsps daily
Prepare: 20 minutes


  • 1 whole cabbage
  • 2tsp sea salt or pink Himalayan salt
  • 1tsp caraway seeds
  • (optional) grated ginger, carrot, beetroot or apple


  1. Find a Kilner jar that will be large enough to hold your whole, shredded cabbage. Rinse well and sterilise with boiling water. Be sure to keep all your equipment and preparation areas clean, to avoid contamination. 
  2. Shred the cabbage using a food processor or knife. Aim for long, thin, ribbon-like strips.
  3. Mix the shredded cabbage with the salt and leave for 5 minutes. 
  4. Mix again and add the caraway seeds and any other vegetables/apple, if using.
  5. Add a layer of the cabbage to your Kilner jar. It should be releasing moisture, as a result of the salt. Pound and press down to release more liquid. 
  6. Add another layer, and keep repeating step 5 until the jar is full. The released juices should cover the cabbage. 
  7. Tightly seal the jar and place it in a dark room or storecupboard for between 2-4 weeks. (Your sauerkraut will ferment faster in a warmer room).
  8. When your sauerkraut has fermented, decant into clean, smaller-sized jars and keep in the fridge, where it will keep for up to six months. (Keep an eye out for any mould, and discard if you see any). 

Sauerkraut is a probiotic so work up from 1tsp to 2 tbsps slowly. You may experience bloating but this should pass. Do not take if you have a histamine intolerance. 

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