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Simple Sauerkraut or Fermented Pickles

Sauerkraut is a fermented and pickled substance. The sauerkraut is fermented in it's own brine and the lactic acid on the cabbage make it softer and change it's flavor over time. You can do the same thing with cucumbers if you don't like cabbage. This recipe will ferment the pickles which creates a probiotic food which is different than the preserved pickles you buy at the store.
Kraut is typically made with green or red cabbage but other veggies like carrots ,beets, and cauliflower are also good fermenters.
Once you’ve made kraut, experiment with dill fermented green beans, fermented salsa, ginger carrots, and more.


  • Nesting mixing bowls (for kraut)
  • Quart-sized wide mouth jar with lid


Perfect Pickles

  • 4-5 pickling cucumbers
  • 1 TBSP mustard seeds
  • 2 tsp dill sprigs
  • 1 TBSP sea salt
  • 4 TBSP whey If you don't have whey you can increase the salt by 1 tablespoon.
  • 1 cup filtered water


  • 1 med head of cabbage You could use cabbage by itself or add carrots, celery, cucumbers, beets... the possibilities are endless.
  • 1 TBSP sea salt
  • 4 TBSP whey If you don't have whey you can increase the salt by 1 tablespoon.
  • 1 cup filtered water this is optional and may not be needed if your vegetables have enough brine on their own.



  • Wash cucumbers well and place in a quart-sized wide mouth jar.
  • Combine remaining ingredients and pour it over the cucumbers. Add more water if necessary to cover the cucumbers but leave at least 1 inch of room at the top of the jar.
  • Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.


  • Chop the cabbage (green, purple of nappa) into thin strips and place it into a deep bowl (nesting bowls are perfect, use a larger of two)
  • Add the salt (and whey if using that) to the vegetable matter and mix it around so that each piece is covered. You can additionally add other flavorings like dill, garlic, mustard or other.
  • Place the smaller of the nesting bowls on top of the salted vegetables and press it down onto the veggies to press out the natural water within the veggies themselves. You may need to put a weight into the bowl.
  • If after 30 minutes your veggies are not submerged into their own brine than add up to 1 cup additional water (or add water just to lessen the saltiness). You can transfer the veggies to a ball jar with a weight or leave it in your nesting bowls. In either case it's important that the vegetable matter be submerged under the brine (salt water).
  • Ferment your kraut for 3 days or more days before transferring to cold storage. The longer you ferment the stronger the flavor. Cover tightly store in the fridge for consumption once you have the fermentation flavor you like.
Keyword probiotic