12 Steps to Whole Foods

Preserving Raw Foods with Natural Probiotics
Sauerkraut
This recipe is adapted and printed with permission from Sally Fallon; her book Nourishing Traditions is an
important one to have in your nutrition library.
8 C shredded cabbage OR 6 C shredded cabbage and 2 C shredded carrots
2 C distilled or filtered water
¼ C whey OR 1 pkg. culture starter (see “Robyn Recommends” on GreenSmoothieGirl.com)
4 tsp. Original Crystal Himalayan Salt
Optionally, add one or more of the following:
1 tsp. dried (or 2 Tbsp. fresh) dill weed
½ tsp. cumin seeds
½ tsp. mustard seeds
1 tsp. oregano
½ tsp. red pepper flakes
In a large plastic bowl, pound the cabbage with a wooden pounder for several minutes to release its juices. Mix
the salt, whey, and any optional seasonings into the water, and pour it over the cabbage. Mix well. Pack the
cabbage tightly into two wide-mouth quart canning jars and add enough liquid to cover, leaving 1 inch of space
at the top of the jar. Cover the jars tightly, keep at room temperature for a few days, and then place in cold
storage.
Lids do not need to be new and bottles will not “seal” like in traditional canning. You can eat sauerkraut at that
point, but it’s best after six months when the fermentation has softened the shredded cabbage. Do not open the
jars until you are ready to eat the contents, as lacto-fermentation is anaerobic and is interrupted by the
introduction of oxygen. Makes approximately 2 quarts.
242 12 Steps to Whole Foods
© Copyright Robyn Openshaw