Oct
Peace, family. Herbalist Kareem here. Sauerkraut is something I make on my own at home. On a recent livestream I held up a fresh batch I’d just made, and I played clips from a few other folks showing how they do it, because I want you to see more than one way to get it done.
We already have an article on the power of fermented cabbage for a happy gut. This one is the hands-on companion: how to actually make it in your own kitchen, step by step, and what to do with that brine.
Watch the video here: This One Food for Your Digestion
What is sauerkraut, really?
Sauerkraut is fermented cabbage. That’s it. Cabbage and salt, left to sit while natural bacteria do their work. The cabbage turns tangy and sour, and the liquid it sits in, the brine, becomes alive with those bacteria.
As one young brother in the video put it, it all starts with just cabbage and salt. No fancy powders. No starter kit required.
Why make it yourself instead of buying it?
A lot of sauerkraut on store shelves has been pasteurized, which means it’s been heated. That’s good for shelf life, but the heat knocks out the live bacteria that make fermented foods special. If you want live sauerkraut from the store, look for words like “raw,” “unpasteurized” or “live cultures,” usually in the refrigerated section.
Or you can make it yourself for the cost of a cabbage and some salt. One lady in the video made the point that sauerkraut you make with your own hands in your own kitchen, with the bacteria that live around you, beats a lot of what people buy in plastic bottles. I like that thinking. It’s how our grandmothers did it.
What do I need to make sauerkraut?
Keep it simple:
- Cabbage. For my batch I used close to half a cabbage. Green cabbage is classic.
- Salt. A plain salt without additives is a good choice.
- A clean glass jar with a lid.
- A knife and cutting board. One lady in the video makes hers on a wooden cutting board.
- A kitchen scale, if you have one. It makes the salt part easy.
How much salt do I use?
This is the number that matters most. In the video, the brother said you’re aiming for about 2% salt by weight.
Here’s how that works in plain terms:
- Weigh your shredded cabbage.
- Multiply that weight by 0.02.
- That’s how much salt to use.
So if your cabbage weighs 1,000 grams, you’d use about 20 grams of salt. A scale makes this easy, and it takes the guessing out of it.
How do I make sauerkraut step by step?
Step 1: Prep the cabbage
Peel off any wilted outer leaves. Cut the cabbage, slice off the end, and shred it thin. I keep the core in my batch too. I don’t waste it. I just slice it up with the rest.
Step 2: Salt it, one of two ways
The brother in the video showed two solid ways to salt cabbage:
Method A: Salt in a bowl. Put the shredded cabbage in a big bowl, sprinkle the salt over it, and massage and squeeze it with your hands until the cabbage starts releasing its own liquid. This works, but it breaks the cabbage down more, so you get a softer kraut.
Method B: Pack in the jar. This is the way he prefers. Layer cabbage and salt right into the jar and press it down hard as you go, until the cabbage’s own liquid rises up and covers everything. This tends to give you a crunchier kraut.
Either way works. Pick the texture you like.
Step 3: Keep everything under the brine
This is the golden rule: the cabbage needs to stay submerged under the liquid. Cabbage poking up into the air is where trouble starts.
If your cabbage doesn’t release enough liquid to cover itself, don’t force it. Just top it off with a little salt brine, salt dissolved in water, so everything stays under. You can also use a small weight or a smaller jar on top to hold the cabbage down.
Step 4: Let it sit and burp the jar
Set the jar on your counter out of direct sun. As it ferments, gas builds up inside. You’ve got to burp it every now and then, which means opening the lid briefly to let the gas out.
And smell it. A good ferment smells sour and tangy. If something smells truly rotten, or you see fuzzy mold, use your judgment, and when in doubt, throw it out and start fresh.
Step 5: Taste and refrigerate
Taste it as the days go by. When it’s as tangy as you like, put the lid on and move it to the refrigerator. The cold slows the fermentation way down.
What do I do with the sauerkraut brine?
Don’t pour that liquid down the drain! As the brother in the video said, that brine isn’t waste. It’s alive. It’s full of the same lactic acid bacteria, organic acids and enzymes as the kraut.
Here’s how people use it:
- Add a splash to meals. A teaspoon or two of brine over your food adds a tangy kick.
- Kickstart your next batch. Add some brine from your last batch to a new jar of cabbage. This is called back slopping, and it’s how people kept ferments going long before modern kitchens. That’s why one jar can turn into many.
- Use it like a vinegar. Some folks use brine in dressings or sauces for that sour note.
How much sauerkraut should I eat?
Start small. One lady in the video said a spoonful a day, preferably with a wooden spoon, added to your food is a nice place to begin. You only need about a tablespoon, or a teaspoon or two of the juice.
Fermented foods can be new to some stomachs, so ease in. And if you’re on a low-sodium plan, remember sauerkraut is salty. Talk to your provider about how it fits.
Why do I keep saying “your grandma knew”?
Because she did. In the video we talked about how grandma and them used to can and put up all kinds of things. My mother used to can all kinds of things. All kinds. A lot of what they put up was fermented, and fermenting was how families kept food through the seasons.
We got away from that. Now a lot of food is so processed that it’s stripped of what made it nourishing. I said it on the live and I’ll say it again: if you’re going to eat some of that stuff anyway, at least put something good in your gut alongside it. A spoonful of real fermented food is an easy place to start.
Sauerkraut troubleshooting: quick questions
My cabbage isn’t making enough liquid. What do I do?
Keep pressing, give it a little time, and if it still isn’t covered, top it off with a little salt brine.
Can I add other vegetables or spices?
Many people do, but master plain cabbage and salt first. Plain sauerkraut is the foundation.
Does it have to be wooden spoons and wooden boards?
No, that’s just what some folks prefer. Clean tools and a clean jar are what matter most.
Can I heat it?
You can, but heat will knock out the live bacteria. If you want it live, add it to your plate after cooking.
What else supports a happy gut routine?
Sauerkraut is one piece. Water, fiber from whole foods, movement, rest and managing stress all matter too. If you like a warm cup after dinner, our After Meal Comfort Herbal Tea with peppermint, fennel and ginger was made for exactly that moment. You can read its full guide here.
Kitchen safety basics for fermenting
The video didn’t go deep on food safety, so here’s plain, common-sense kitchen advice I’d give anybody starting out:
- Start clean. Wash your hands, your jar, your knife and your board with hot soapy water before you begin.
- Use fresh cabbage. Crisp, heavy heads with bright leaves give off more liquid and ferment better than old, dried-out ones.
- Keep it out of the sun. A cool spot on the counter away from the stove and windows is best.
- Leave room at the top. As it ferments, the brine can bubble up. Don’t pack the jar all the way to the rim.
- Label your jar. Write the date you started on a piece of tape. It helps you keep track of how long it’s been going.
- Trust your senses. Sour and tangy is good. Slimy, fuzzy or truly rotten is not. When in doubt, throw it out.
- Keep a clean spoon. Don’t dip a spoon that’s been in your mouth back into the jar.
How do I fit sauerkraut into everyday meals?
You don’t need special recipes. Here are some easy ways families use it:
- A spoonful on the side of your beans and rice
- On top of a veggie burger or wrap
- Stirred into a salad for some crunch and tang
- Next to eggs in the morning
- A splash of brine in a dressing instead of vinegar
Remember, add it after cooking if you want to keep it live.
The bottom line
It ain’t rocket science, family. Shred a cabbage, use about 2% salt by weight, pack it down, keep it under the brine, burp the jar, and taste as you go. Save that brine and use it to start your next batch. You’ll have your own live sauerkraut for pennies, made the way our grandmothers did it.
Something as simple as cabbage and salt is another one of Mother Nature’s gifts to healthy living.
Peace,
Herbalist Kareem
These statements have not been evaluated by the Food and Drug Administration. This article and any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. This content is for education only and is not medical advice. Please talk with your healthcare provider before starting anything new, especially if you are pregnant, nursing, taking medication, or managing a health condition.
