“Got Kraut?” Recipe + Ferment Facts!


Have you heard about the amazing benefits of fermented foods?! I sure have, but at first I thought that fermenting would be a confusing, complicated process. Though I still haven’t tried making my own kombucha (it’s a very delicate process… and I don’t have a SCOBY 😉 ) I make my own homemade sauerkraut as a staple food in our house. I can eat it at every meal: it’s perfect with eggs and greens for breakfast! Sauerkraut provides a tangy and crunchy bite – full of flavour, yet made with whole ingredients and Whole30 and vegan approved – and is great for gut health. In case you haven’t heard about some of the healing properties of raw fermented foods, here is a nice little list to get you started!

  • Double health benefit: bacteria feed on the fermenting food’s sugar, creating probiotics while breaking down the food’s structure for easy digestion.
  • It increases the level of good bacteria in your gut, which helps your body absorb nutrients better.
  • And! It’s a great way to combat food waste. When you see your cabbage head starting to get a little wilted, don’t toss it. Make my “Got Kraut?” ferment instead!
Red cabbage makes a beautiful magenta colour while providing essential nutrients!

This (like many of my recipes) is foolproof! However, the one thing of which you should make sure is to cover the kraut with a cabbage leaf to prevent any oxidization. Replace the leaf once or twice during the process.

Want to know a cool fact? The fennel seeds in this recipe act as fungicides to repel bad bacteria from forming!!! It amazes me that humble spices can be so powerful. We don’t need artificial preservatives when making lovely homemade food! Other spices that have fungicidal properties are peppercorns, mustard seeds, and caraways seeds (and the list goes on!). Fennel makes this kraut PERFECT for serving with local sausages. Yum!


Find a big quart jar, sterilize it with hot water, and get started!


"Got Kraut?" Sauerkraut
Flavour-bomb nutrition does get any easier than this cabbage condiment.
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  1. 1 medium-sized head of red cabbage
  2. 2 tbsp finely ground pink Himalayan sea salt
  3. 1 tbsp whole fennel seeds
  1. Slice the cabbage into very thin strips using a mandolin or sharp knife. Discard the core.
  2. Mix cabbage with salt and fennel seeds in a large, stainless steel bowl. Let sit for 1-2 hours, stirring every so often, until juices are extracted.
  3. Pack into quart sized jar, cover with outer cabbage leaf, and seal jar with lid.
  4. Let ferment for three days on counter. After three days, pack cabbage down with a small glass or weight, and cover with fresh cabbage leaf, sealing jar again.
  5. Let ferment for four more days. Remove cabbage leaf and store in the fridge.
  6. Serve with eggs, veggies, sausages, meats, etc.
Real Food Renegades http://realfoodrenegades.com/


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