How To Make Sauerkraut & Why It’s The #1 Health Food

Healthy large intestines contain beneficial bacteria–“probiotics”– which feed on the waste left over from our digestion, creating lactic acid. It is this acidity that stops the growth of harmful yeasts and parasites in the colon and keeps your digestive system working at it’s best.

Eating raw fermented vegetables can help replenish this healthy bacteria. However, most commercially sold sauerkraut is both high in salt and low in probiotics. To get the maximum health benefits, you might want to purchase freshly fermented sauerkraut or even better: make it yourself!


From the Kitchen Of Blue Osa
Gluten Free, Fat Free, Sugar Free


learning how to make Sauerkraut at Blue Osa1 head cabbage
1 1/2 tbsp sea salt

*Before starting: Make sure everything is clean, including your hands.

  1. Put the outer, wilted leaves of the cabbage aside and slice the rest into very thin ribbons. (Optional: Add thinly-sliced carrots)
  2. Transfer the sliced cabbage to a large bowl and cover with salt. Massage and squeeze the cabbage with your hands for 5 to 10 minutes. The salt will draw liquid out of the cabbage and it will soon become watery.
  3. Pack the cabbage into a jar, pressing it down every so often. It should be packed in tightly and completely submerged in the liquid.
  4. Place one of the outer cabbage leaves on top of the sliced cabbage. This will help keep the cabbage submerged.
  5. Once it is all packed in, use clean stones or marbles to weigh down the cabbage. If you don’t have those, get creative! We used a glass (as shown in the picture).
  6. Cover the top of the jar with a cloth and allow to ferment for 3 to 10 days. It should be kept away from direct sunlight, at room temperature. Check it daily and press it down if there are any cabbage slices floating above the liquid.As the cabbage ferments, you may see bubbles or a foamy substance on the top. This can be skimmed off before refrigerating.
  7. Store in the refrigerator for 3 months or longer. (If it tastes and smells good, it’s okay to eat!)

Buen Provecho from the Kitchen of Blue Osa!

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