Tag Archives: nutrition

Raw Sauerkraut Recipe – Make Your Own Healthy Food

home made raw sauerkraut recipe

Raw Sauerkraut

Ancient cultures have known for centuries the health benefits of eating raw fermented foods. The living enzymes in raw fermented foods like raw sauerkraut(not so their pasteurized equivalents) help our bodies stop the growth of undesirable wild bacteria, restoring our digestion to the regularity and nutritional absorption that keeps our bodies digestive processes running smoothly.

Says Joe Karthien in “Alive”:

“A healthy large intestine (colon) is very acidic and is populated with high numbers of beneficial bacteria such as Lactobacillus acidophilus. These helpful microorganisms feed on the waste left over from our digestion and create lactic acid.

We rely on the lactic acid they produce to keep our colons healthy and in an acidic state. Without these beneficial bacteria the colon does not have enough acidity to stop the growth of harmful parasites and yeasts and eventually the environment becomes hostile to acidophilus.” Read the whole article on benefits of raw fermented foods here.

Raw Sauerkraut is real easy to make as well. Here’s a recipe we use for a basic raw sauerkraut:

Raw Sauerkraut Recipe

1 medium head of raw cabbage
table salt (non-iodized)
4 quart-size canning jars and lids
1 gallon fresh water

Put a gallon of water on to boil in a teapot. Clean the jars and lids well with soap and hot water. Rinse them being careful to leave no trace of soap. (There’s no need to sanitize the jars in a water bath as with traditional canning.)

Peel of the outer leaves of a head of green or red cabbage and discard them in the compost bucket. Rinse the head to wash off any debris, remove any blackened or bruised spots with a knife. Shred the cabbage leaves using a grater to a real fine shred. Discard the core in the compost bucket as well.

Pack each jar firmly with the shredded cabbage, leaving 1″ inch head space between the cabbage and the top of the jar. Pour 1 teaspoon of salt on top of the shredded cabbage in each jar. Now carefully pour boiling water into each jar until the cabbage is just covered, leaving as much of the head space as possible.

Screw the lids on lightly. (It’s easiest just to tighten them hand tight and then back them off a quarter turn.) Now place the jars in an empty pan, to catch any spilling once the sauerkraut starts to ferment. Place them out of the way somewhere at room temperature. Fermentation usually starts within a few days. It’s normal to see liquid oozing out from the lid. Once it’s done oozing, it’s ready to use (usually about two weeks, but sometimes a bit longer.) After that, you may place it in the refrigerator if you wish, but it’s not necessary. My Japanese mom keeps fermented cabbage in her basement, un-refrigerated, in a crock at all times.. (and she’s 78 years old…)

Instead of spending bunches of money on pills to cure your gut, give this natural, inexpensive and delicious ancient food a try. If you’re wondering how to have it, there are a ton of great recipes online. Try it as a side dish with virtually any meal. My favorite way to have raw sauerkraut is on sandwiches in place of cucumber pickles. Go RAW!