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Cultured vegetables are found in almost every culture and link in to the Wise Traditions principles for this universality. A common and simple way to introduce cultured ferments and vegetable is learn how to make kraut. The gut flora and increased vitamin level enhancing benefits are amazing. Kraut has far more Vitamin C and many other vitamins than just plain raw or cooked cabbage.

Made by finely slicing cabbage, green or red, adding salt, pounding and compressing into jars and leaving to ferment or culture for a few weeks.

Sauerkraut is a fantastic ingredient to add to omelettes, eggs and garnish soups and stews.


- 800-1000g head of cabbage

- 1 -1.5 Tablespoons

- sea salt


1. Remove inner cabbage core and tough 1-2 outer leaves (keep these)

2. Finely chop cabbage

3. Place in a large glass or ceramic bowl

4. Mix in salt

5. Cover overnight to allow salt to draw out moisture

6. Pound with kraut pounder, pestle or potato masher to release some of the cabbage juice. The salt will help to release this also.

7. Compress well into jars, ensuring about a cm of liquid brine is covering cabbage. You can use the washed outer leaves and a washed and boiled stone or rock to hold the cabbage under brine.

8. Put lid on and place in cool dark place on a plate or tray.

9. Check every few days for first week as the brine can bubble up and out. You can prevent this by “burping” jars by opening the lids daily to release gases. If your cabbage gets too dry, make a salty brine boil 1cup/250ml water, dissolve 1 Tablespoon salt, let cool and top up jars.

10. Let sit for 2-4 weeks or until slightly softened and sour.

11. Keep in fridge for up to 3-6 months

Once you make a few successful batches, try adding 20% other veg like grated carrots or finely chopped leafy greens.

Happy Krauting and let me know how you go!

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