Sauerkraut recipe

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I would say a great many people love and adore a good pickle.  Fermenting vegetables has a long tradition.  What’s best, is that they are so good for you!  I would like to share a recipe for making sauerkraut, it isn’t mine, but it is a good one!

A small serving of pickles after meals aids in digestion. All pickles can be made from carrots, daikon radish, broccoli, cucumbers cabbage, cauliflower, greens, turnips, etc.

“The pickles in these recipes can be beneficial for restoring the intestinal flora by promoting the growth of healthful Lactobacillus acidophilus. For those with candida overgrowth, cancer, and other degenerative conditions of impaired immunity, salt is restricted, and so the raw salt-less sauerkraut is recommended in these cases. In addition, cabbage itself has important immune-enhancing properties. Raw salt-less sauerkraut is also recommended in the treatment of ulcers.” Paul Pritchford in Healing with Whole Foods.

I use this a lot with people who have malabsorption, bloating, distention, or parasites.  It is also a natural source of probiotics.

This recipe is from Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition).



Minimum of 25 pounds of vegetables. Use mainly cabbage with beets and carrots. If desired: add celery, garlic, herbs, and soaked, chopped seaweeds such as dulse, wakame, and kelp. Any other vegetable can also be used. Option: add salt (1/2 % to 1 ¼ % of vegetable weight).

  • Use stainless steel or ceramic crock (a 5-gallon container will hold approximately 35 pounds of vegetables).
  • Grind up vegetables with a food processor, Champion Juicer (remove the screen), standard-size grater; or cut them up.
  • If you don’t use salt, the vegetables must be made juicier: put them in a stainless steel bowl or other unbreakable container and pound them with a baseball bat or board until some juice flows out—the more juice, the better.
  • Place the vegetables in the crock. Don’t fill to the brim (the fermenting vegetables will expand). If salt is used, mix it in now.
  • Put many fresh cabbage leaves on top of the vegetables.
  • Gently, yet firmly and evenly, compress the leaves using your hands and body weight.
  • Put a plate as wide as possible on the crock.
  • Put a rock or other weight on the plate. Do not put so much weight that the juice is forced up above the fermenting vegetables. Check that the weight is right and the plate is sitting even and flat a few times in the next 24-36 hours.
    • Let the vegetables sit in a well-ventilated room at room temperature (between 60-72 degrees F). After 5 to 7 days (6-7 days at 62 degrees F and 5-6 days at 70 degrees F), throw away the old cabbage leaves and moldy and discolored vegetables on the top.

*The technique for making raw sauerkraut is adapted from Raw Cultured Vegetables by Evan Richards. Note: Most commercial sauerkraut is pasteurized.


This recipe is from Paul Pritchford’s Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition)

.  This is a wonderful book and should be on everyone’s bookshelf.  It is full of information that even the most healthy health nut will learn from!

mhoSauerkraut recipe

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