Homemade Sauerkraut |
A Simple Fermentation Recipe in Cranston RI

Image of sauerkraut for recipe recommended by a chiropractor in Cranston, RI.

Fermented foods offer a tasty way to support gut health and boost your immune system. Sauerkraut is one of the most popular fermented vegetables, cherished for its crisp tang and natural probiotic benefits. Fermentation not only preserves food but also increases the bioavailability of nutrients, making sauerkraut a nutrient-dense addition to your diet.

This recipe is simple and easy to follow. All you need is fresh cabbage and salt to get started. The process allows natural bacteria to convert the sugars in the cabbage into beneficial acids, which preserve the food and promote a healthy digestive system.

Ingredients:

  • 1 medium head of green cabbage (about 3–4 pounds)

  • 2 to 3 tablespoons of non-iodized salt (sea salt or kosher salt works well)

Instructions:

  1. Remove the outer leaves of the cabbage and set aside one clean leaf.

  2. Cut the cabbage into quarters and remove the core. Shred the cabbage finely using a knife or mandoline.

  3. Place the shredded cabbage in a large bowl and sprinkle the salt over it.

  4. Massage the cabbage with your hands for about 5–10 minutes. The cabbage will begin to release its natural juices and become soft.

  5. Pack the cabbage tightly into a clean jar or fermentation crock. Press down firmly so that the juice covers the cabbage completely. (If needed, add some distilled water.) Place the reserved cabbage leaf on top as a barrier.

  6. Cover the jar loosely with a cloth or fermentation lid to allow gases to escape.

  7. Let the jar sit at room temperature away from direct sunlight for 5 to 7 days. Check daily to ensure the cabbage remains submerged in its brine, and press it down if necessary.

  8. Taste the sauerkraut after 5 days. Once it reaches your desired flavor, secure the lid tightly and store it in the refrigerator. The flavor will continue to develop slowly over time.

This simple homemade sauerkraut is a delicious way to incorporate fermented foods into your daily routine. Enjoy it as a side dish, on sandwiches, or mixed into salads for an extra boost of probiotics and nutrients.

Feel free to explore more about fermentation and its benefits to help support your overall health by clicking the link in the reference below.

References:
The Health Benefits of Fermented Foods by Dr. Sarah Ballantyne, PhD, August 12, 2015 Link
Disclaimer: Neither Dr. DeCubellis nor the Chiropractic Health Institute receives any monetary compensation or affiliate marketing incentives from these recommendations. Our sole intention is to provide you with unbiased, reliable resources.