Category Archives: Lactofermentation

More on Benefits of Real, Old-fashioned Sauerkraut

Over at Nourished Magazine, a tremendous Aussie site I might say, is another post on the health benefits of sauerkraut. I will give you the intro here, then you can go to the full article with a recipe, which is ready to eat in two weeks.


By The Nourisher

Sauerkraut, sour cabbage, is a german lacto fermented cabbage dish. In the 18th Century Captain James Cook used sauerkraut to prevent the death of his sailors from scurvy but Germany’s sauerkraut is actually a version of chinese kraut, brought to Europe by the hoards of Gengis Khan.
Raw cabbage is implicated in depressed thyroid functioning, while fermented cabbage and other vegetables provide many health benefits and should not be under estimated for their healing powers. Sally Fallon in her book, Nourishing Traditions provides some excellent instructions on the fermentation of vegetables and fruits, in addition to grains, nuts, seeds, fish and meat.

Basic Recipe for Sauerkraut

  • 1 litre glass jar with plastic lid or spring lid
  • 1 Cabbage Medium sized (1kg)
  • 1 tablespoon sea salt
  • 4 tablespoons of Kefir whey (you may use already fermented sauerkraut for an innoculant or simply add another tablespoon of salt.)
  • 1 tablespoon of carraway seeds or fresh chopped dill.

Germans have always sliced the cabbage with a specially made machine and pounded them with a wooden mortar in a large crock to bruise the cell walls.
Grate cabbage with a hand grater or process in a food processor, then mix in a large food grade plastic bucket (get them at a hardware store) with the salt and Kefir whey. Pound with a meat mallot or wooden pounder of some kind. I’ve been known to use a pick handle, a clean one of course. Pound until the juices cause suction when you pull the pounder out of the mix.

Press the mixture into a clean glass jar using a wooden spoon. Press firmly until the juice rises to the top and covers the mixture, which it will do when it is pounded enough. Leave at least one inch or more of space at the top of the jar to allow for expansion.
Cover the kraut and store the jar in a cupboard for 3-5 days (depending on the ambient temperature) before transferring to the refrigerator. The sauerkraut may be consumed after a couple of weeks, though if you allow the fermentation process to continue for a month or so in the refrigerator you will be well rewarded with a most delicious flavour. I love sauerkraut at 4 months old.

As with all fermenting, follow your nose. If it smells putrid or you have any doubts about the quality, then discard the sauerkraut and start again.

Commonly Asked Questions Answered by Sally Fallon

Read the rest at Nourished Magazine.

Fermenting Vegetables with Sandor Katz

Sandor Kraut is what he is called. His real name is Sandor Katz. He is one of the most knowledgeable people on the topic of fermentation.

His website lets you purchase his book “Wild Fermentation”. There is about 100 links to other experts on fermentation of tea, dairy products, wine and other foods.

The video below shows how to ferment veggies and tells of the health benefits. It also shows that Sandor Kraut is serious about his fermented vegetables.

Better Than Raw: Sauerkraut and Kimchee

Nature’s Fast Food

Lactofermented Vegetables

Better than Raw and They are Preserved!

Fast, convenient and nutritious foods have been enjoyed for centuries, along with some amazing health benefits. Even in ancient times, people knew how to preserve vegetables for long periods of time without refrigeration, freezing or even heat processing/canning. They are called lactofermented (LF) vegetables. What’s amazing about this simple process is how quickly and cheaply it is done. In about one hour, for example, you can turn a big head of cabbage into two quarts of krausauerkraut1t. Most vegetables and mixes will last a year or more in cool storage (around 40oF). These are meant to be eaten as a small side dish of a tablespoon or two, so your supply can last a long time. There may be nothing better for you than to have convenient LF vegetables such as sauerkraut, kimchi or beets on hand to compliment a meal.

Lactobacilli bacteria (a good bacteria) is present on all surfaces of vegetables, even after washing, slicing and dicing. Lactofermentation is a process of preparing and preserving the food by creating the conditions that enhance the conversion of lactic acid to create more lactobacilli. This can be accelerated by adding whey, a watery waste from cheese production. Continue reading


Coming soon: Sauerkraut, kimchee etc. with recommended links.