Homemade raw sauerkraut
A cabbage, salt, time. That's all. The simplest of ferments, traditionally associated with digestive comfort.
The lactic fermentation of cabbage is a universal preservation technique, practised for at least 2,000 years (the workers of the Great Wall of China already received it). Unlike shop-bought pasteurised sauerkraut, the raw version keeps all its living ferments.
Ingredients
- White (or green) cabbage1 cabbage of 1 to 1.5 kg
very fresh, without spots
- Unrefined sea salt20 g (about 2 level tbsp)
i.e. ~2% of the cabbage weight
- 1 small, grated
Equipment
- •1 large glass or stoneware bowl
- •1 rubber-seal jar of 1 L (Le Parfait type) or a classic jar
- •1 fermentation weight (a clean pebble, a water bag, or a ceramic weight)
- •1 well-sharpened knife or a mandoline
Steps
- 1
Shred the cabbage
Remove the damaged outer leaves and keep 2 or 3 intact for the end. Cut the cabbage into quarters, remove the hard core. Shred very finely (2-3 mm). The finer it is, the better it ferments.
15 min
- 2
Salt and massage
In the bowl, mix the shredded cabbage with the salt. Massage vigorously with your hands for 5 to 10 minutes: the cabbage must release its water and lose half its volume. It is this natural brine that will protect it during fermentation.
10 min
- 3
Pack into the jar
Pack the cabbage into the jar layer by layer, pressing hard with your fist to expel the air. The liquid should rise and completely cover the cabbage. Add the grated carrot if using. Place a whole cabbage leaf on top to keep the pieces submerged, then the weight.
10 min
- 4
Ferment at room temperature
Close the jar and leave at room temperature (ideally 18-22 °C), away from light, on a plate (juice may overflow the first few days). For the first 3 to 5 days, the fermentation is active: you see bubbles, you smell a lactic odour. If juice overflows, that's normal.
3 weeks minimum
- 5
Refine and store
After 3 weeks, taste: the cabbage should be crunchy, slightly sour, pleasant. If it still lacks bite, let it ferment 1 to 2 weeks more. Once the flavour is right, transfer to a cool place, the fermentation continues very slowly.
Storage
6 months to 1 year in the fridge, under the brine.
How to use it
2 to 3 tablespoons per meal, raw as a side. Introduce gradually if you're not used to it: start with 1 spoonful to let your microbiome adapt.
Health properties
- Living lactobacilli
- Vitamin C increased by the fermentation (raw cabbage is already rich, the ferment releases more of it)
- Vitamin K well present. On vitamin B12, some lactic bacteria are said to produce analogues at a very low dose, but sauerkraut must NOT be considered a reliable source of B12.
- Fermented foods traditionally associated with digestive comfort; their effects are still being researched
These preparations belong to cooking and herbal tradition: they nourish and support, do not “cure” anything and replace no treatment. Ask a doctor or pharmacist before prolonged use, if under treatment, pregnant or breastfeeding, or for a child. Follow the stated storage precautions strictly.
Precautions
If you see black, green or pink mould, discard everything. A fine white film on the surface (kahm yeast) is harmless but should be removed. The juice must always cover the cabbage. People intolerant to histamine: a fermented food = high histamine, to avoid or consume in very small amounts.
Sources & tradition
- · Sandor Katz, Wild Fermentation (2003) and The Art of Fermentation (2012)
- · Marie-Claire Frédéric, Aliments fermentés, aliments santé (2015)