Naturally fermented sauerkraut may surprise you, since it is likely easier thank you think. Try your hand at it. Snack on it from the fridge, hide it in smoothies, or serve it with everything. There are two bonuses to making your own gut-healthy naturally fermented sauerkraut: you can skip ‘arms’ at the gym that week, and a jar of this stuff makes a great homemade gift.

In the words of Catherine Barnhoorn: “Sauerkraut may perhaps be one of the most vital things you could add to your diet because to nourish your gut, is to nourish your body and mind.
Sauerkraut works wonders for your digestion, producing amazing amounts of probiotics and other disease-preventing compounds.”

Gratitude for this recipe goes to Catherine Barnhoorn, Mom to Mila, Integrative Nutrition Health Coach and author of ‘Mila’s Meals: The Beginning & The Basics ‘ (second edition now available for preorder).

*snaffles another mouthful of sauerkraut from the fridge and mumbles goodbye*


  • Makes: 2 – 3 one litre jars
  • Prep Time: 30 minutes
  • Fermenting Time: 10 – 21 days


  • 1 tsp cumin seeds
  • 1 tsp caraway seeds
  • ½ cup filtered water
  • 1 cabbage, washed and shredded (keep 3 big leaves aside)
  • 1 Tbsp desert or sea salt, ground (like Oryx Desert Salt)
    • Directions

      1. Place the seeds in ½ cup filtered water to soak.
      2. Shred the washed cabbage in a food processor then place in a large bowl.
      3. Sprinkle the salt over the cabbage and start squeezing! After 10 minutes of massaging the salt into the cabbage you will notice a lot of juice being released. This is good!
      4. Mix in the seeds.
      5. Transfer the cabbage to sterilised glass jars and pound down to release any air bubbles. If the cabbage is not submerged in its own juice, add some of the seed soak water and additional filtered water.
      6. Place the big cabbage leaf over the shredded cabbage to hold it down.
      7. Put the lid on and leave the jar in a cool, dark cupboard.
      8. Every day for the first three days open the jar and pound down the cabbage again. If there is liquid spilling out the top, that’s okay (good in fact). Just clean it up.
      9. Leave the jars in a cupboard for 10 – 21 days to allow the fermentation to develop. (Fermenting will go quicker in summer when the ambient temperature is higher.)
      10. Once your sauerkraut is ready to eat it must be transferred to the fridge.
        Sauerkraut can be stored in the fridge for up to 6 months.

        Recipe taken from ‘Mila’s Meals: The Beginning & The Basics ‘ and thanks go to Catherine Barnhoorn for letting us share it with you.