If you want to build up the beneficial bacteria in your gut then homemade sauerkraut is a great place to start. Shop-bought brands such as Biona are pausterised and therefore all the beneficial probiotic bacteria is lacking. Cabbage also contains phytochemicals, vitamins and fibre. So just a small dose packs a mean punch. This recipe is really simple and delicious. Just a little prep and then a lot of patience as it does its thing!


  • 1 green cabbage (save some of the outer layers of the cabbage for packaging on the top)

  • 3 medium size carrots

  • 1 tbsp grated ginger

  • 1 tbsp minced garlic

  • 1/2 tbsp fresh grated turmeric

  • 1.5 tbsp ground turmeric

  • 1/2 tbsp caraway seeds

  • 1/2 tbsp fennel seeds

  • 1 tbsp sea salt

  • Half litre jar (sterilised)


  • Wash your veggies

  • Grate the carrots

  • Finely slice the cabbage

  • Place all ingredients into a large mixing bowl

  • Massage until it starts to become soft and juicy. The veg should release lots of juice. If not add a tad more salt. You may want to use clean gloves as the turmeric will stain your hands!

  • Spoon the mixture into a sterilised jar and pack it in very tightly almost up to the top. Leave a little bit of room to tightly pack a folded whole cabbage leaf which you'll need to place at the top of the jar to prevent oxidation.

  • Close up lid and leave to ferment for 2 weeks. Incase the jar leaks simply put it inside a small carrier bag to catch the juice

  • After 2 weeks, you should have a delicious sauerkraut

#sauerkraut #lactoferment #wildferment #probiotic #gutbacteria
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