Easy Probiotic Foods: Healthy & Cheap Homemade Sauerkraut

One of the biggest problems with industrialism is that our food system has been largely transformed into a system of engineered, mass marketed, devitalized food. Real foods are scarce and fake foods are overabundant and common.  However, real foods can be a great way to save money and add extra healthy nutrients to your family’s diet.

You can learn about ways to add real live probiotic foods to your diet, without breaking the bank and purchasing high priced probiotic foods at the health food store.  Cabbage is usually very cheap at the grocery store.  I bought a few heads a couple of weeks ago on sale for .39 cents a pound!

Homemade Sauerkraut is an easy one to start with. My sister-in-law made sauerkraut back in the summer and let us sample some of her creations! Wow, real live raw food that is real healthy for you! It was amazing stuff and completely unlike any canned sauerkraut.

Here’s the recipe for homemade sauerkraut that I found on Mambo Sprouts:


1 small head of cabbage

2 Tbsp. salt 1 tsp. caraway seed or fennel (optional)

Grated carrot, red cabbage, green pepper, beets, apple (all of these are optional!)

Tools you will need:

Large mixing bowl

Potato masher or food processor

Quart-sized container (such as a mason jar)

Knife and cutting board

Directions: Shred the cabbage with your knife and cutting board. Decide how thick or thin the cabbage strips will be based on how you like your sauerkraut. Place shredded cabbage into mixing bowl.

Toss with salt and let sit for about a half hour. The salt will make it easier to mash. Add the caraway seeds if you like. Take the potato masher and mash the cabbage in the mixing bowl, until it is splashing around in its own juice. You can also use a food processor for this.

With clean hands, pick up the cabbage and pack it down into the jar, with the juice. Don’t let it fill up more than 75% of the jar, but make sure it is packed in very tightly. Add the lid – screw it on tightly, but not “pro-wrestler” tight!

Let the cabbage ferment for at least 2 weeks without removing the lid. Don’t refrigerate it, because that will prevent the natural probiotics from making it into sauerkraut!

You may notice a bubbling and even some spillage. That means the probiotics are doing their job really well! Keep the jar in a glass baking dish to keep the mess contained and don’t worry about a thing.

After at least 2 weeks, you can enjoy your homemade sauerkraut!

Here’s another link about homemade sauerkraut:

Kitchen Gardeners International:  How to Make Sauerkraut

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2 Comments Post a Comment
  1. [...] Here is also a recipe I posted several weeks back on how to make healthy pro-biotic sauerkraut.  [...]

  2. [...] for something a little bit more savory to suit my needs.  I was thrilled to find this recipe from Penny Pantry and decided that it was the recipe for me.  I had purple cabbage from our farmers’ market in MI [...]

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