Tangy Fermented Cabbage and Green Apple Kraut Recipe

Welcome to the world of homemade fermented goodness! Today, we’re diving into a simple yet delicious recipe for fermented cabbage and green apple kraut suggested by Herbalist Kareem. Packed with probiotics and bursting with flavor, this kraut will be your new favorite gut-friendly treat.


  • 1 head of green cabbage (about 2 pounds), shredded
  • 1 green apple, cored and thinly sliced
  • 2 tablespoons of sea salt
  • Distilled water (as needed)


Prepare the Cabbage and Apple:

Start by removing the outer leaves of the cabbage and setting them aside. Then, thinly shred the cabbage using a sharp knife or mandoline slicer.
Core the green apple and slice it thinly. You can leave the skin on for added nutrition and color.

Mix with Salt:

In a large mixing bowl, combine the shredded cabbage and sliced apple. Sprinkle the sea salt over the mixture.

Massage and Release Liquid:

Using clean hands, massage the cabbage and apple mixture for about 5-10 minutes, or until they release their juices. You can also use a mallet or potato smasher. This process helps break down the cell walls and encourages fermentation.

Pack into Jars:

Transfer the cabbage and apple mixture, along with any liquid released, into clean glass jars such as a mason jar or a jar found on Amazon.com. Press down firmly to pack the mixture tightly, ensuring that there are no air pockets.

Cover with Reserved Leaves:

Take the reserved cabbage leaves and use them to cover the surface of the cabbage mixture in each jar. This helps keep the kraut submerged under the liquid during fermentation.

Add Weight and Seal:

Place a small weight, such as a clean stone or fermentation weight, on top of the cabbage leaves to keep everything submerged. Then, seal the jars with lids.

Store the sealed jars in a cool, dark place, such as a pantry or cupboard, away from direct sunlight. Let the kraut ferment for about 1-2 weeks, depending on your desired level of tanginess. Remember to burp the jars daily to release excess gas buildup.
Taste Test and Enjoy:

After the fermentation period, taste the kraut to ensure it has reached your desired flavor. Once satisfied, transfer the jars to the refrigerator to slow down the fermentation process.

Suggested Dosage:
Enjoy 1-2 tablespoons of fermented cabbage and green apple kraut with each meal to support gut health. Start slowly to allow your body to adjust to the probiotic-rich goodness, and gradually increase your intake as desired.

Store your fermented kraut in the refrigerator, where it will continue to ferment slowly, enhancing its flavor over time. Properly stored, it can last for several months.

Get ready to delight your taste buds and nourish your gut with this homemade fermented cabbage and green apple kraut. Enjoy the tangy goodness and reap the benefits of a happy, healthy gut!

The Power of Fermented Cabbage for a Happy Gut