Easy Recipe for Probiotic Rich Raw Sauerkraut

Easy Recipe for Probiotic Rich Raw Sauerkraut –
Easy Recipe for Probiotic Rich Raw Sauerkraut

Easy Recipe for Probiotic Rich Raw Sauerkraut

Recently I attended a raw sauerkraut class at my friends house. She is an expert on making raw kraut. I was so surprised at how easy it was. I have since made two yummy batches at home. You don’t need any special tools, just a jar and some cabbage. This food is so beneficial and so cheap to make. I hope this post inspires you to make your own kraut.

Benefits of Raw Sauerkraut:

  • Boosts the immune systems to fight the common cold and flu 
  • Packed with vitamins and minerals such as calcium, Vitamins K1, C and beta-carotene
  • Raw sauerkraut can be helpful in reducing risk of some cancers because it has unique phytochemicals created during fermentation 
  • In a recent study the women who immigrated from Poland Americanized their diets and stopped eating as much of this super food which may have increased their rates of breast cancer 
  • Supports a balance of beneficial bacteria in your gastrointestinal tract 
  • Helps Inhibit pathogenic organisms including E.coli, salmonella and unhealthy overgrowth of candida 
  • Fermentation of sulphur rich kraut creates antioxidants (glutathione and superoxide dismustase) that lower free radicals 
  • Helps to break down hard-to-digest lactose from milk to the more easily digested lactic acid 
  • Fermented foods facilitate the breakdown and assimilation of proteins 
  • It helps neutralize the anti-nutrients found in many foods including the phytic acid in grains 
  • Raw kraut can reduce  inflammation associated with many bowel conditions 
  •  Probiotics from the cabbage can also help increase transit time and reduce diarrhea symptoms
  • Can improve symptoms of heartburn and GERD by taking just a tablespoon with meals


1 head of raw organic cabbage 
(keep one large outer leaf on the side)
1 cup of shredded red cabbage
1 clean 32 oz jar with lid
1Tbsp Sea salt


Fun add in options (the sky is the limit, be creative!):

1 cup shredded carrots

1 tbsp Dulse Flakes

1 tbsp chopped garlic

2 Tbsp fresh parsley or cilantro

1 Tbsp cumin or coriander seeds


Chop the cabbage into very thin strips. You can also use the grater attachment on your food processor. This appliance will speed up the process quite a bit. Put all the ingredients into a large mixing bowl. Vigorously massage cabbage with hands for 10 minutes until the water is coming out and it is translucent. When you can squeeze the cabbage and lots of water is dripping out, it is time to grab your jar. Tightly pack all of the cabbage into the jar until the liquid is 1 inch above the top of the cabbage. Now add the outer leaf on the top like a cover. Make sure the water is above all the cabbage. Pour any excess cabbage juice from the bowl into the jar. Now cover with a lid and put in a cool dry cabinet for 1-4 weeks. When you feel like it is ready, remove outer leaf cover and taste. If it is not soft enough you can just put it back away for more fermenting. When you feel it has fermented enough put it in the refrigerator to stop the process. 

Easy Recipe for Probiotic Rich Raw Sauerkraut

Final product: raw sauerkraut

Where to find it:
If you are too busy to make you own try this great brand usually at Whole Foods. You can also get it on amazon.

I eat a tablespoon of sauerkraut with most meals to improve my digestion.

It is great on meats and poultry as a garnish.

Try adding this super food to your menu today and you will wonder how you lived without it!



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lCaitlin Weeks BA, NC, CPT is a full time blogger and author. She has many years of experience as a Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and professional personal trainer in San Francisco, CA. Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle against Hashimoto’s Thyroiditis using a Paleo diet. She truly believes in the mind- body connection for healing and is certified EFT practitioner. She is committed to educating others about the benefits of traditional/ancestral foods and efficient exercise.

DISCLOSURE: Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. Grass Fed Girl may receive monetary compensation or other types of remuneration for endorsement, recommendation, testimonial and/or link to any products or services from this website.


  1. says

    This post is perfect timing for me! I am just about to make my first batch and have been checking out a ton of recipes.Many mention fermenting at certain temperatures (and I'm in a hot climate), any thoughts on how important that is?

  2. says

    Karl and I have been talking about making sauerkraut. We love the stuff but buying organic kraut is expensive. I'm gonna send him this recipe; he keeps thinking it's more complicated than it is.