Fermented Sauerkraut

Gluten-free, dairy-free, sugar-free, grain-free, egg-free & loaded with probiotics!

Lacto-fermented Sauerkraut

Sauerkraut could perhaps be one of the most vital things you could add to your diet because to nourish your gut, is to nourish your body and mind.


Sauerkraut works wonders for your digestion, producing amazing amounts of probiotics and other disease-preventing compounds.


This recipe is taken from my cookbook Mila’s Meals: The Beginning & The Basics.

Key: gluten-free, dairy-free, sugar-free, grain-free, egg-free, paleo, vegetarian, vegan, raw, for adults too

Makes: 2 to 3 x 1 litre jars

Prep Time: 30 minutes

Fermenting Time: 10 – 21 days


(t. = teaspoon; T. = tablespoon, C. = cup)




  1. Place the seeds in ½ cup filtered water to soak.
  2. Shred the washed cabbage in a food processor then place in a large bowl.
  3. Sprinkle the salt over the cabbage and start rubbing! After 10 minutes of massaging the salt into the cabbage you will notice a lot of juice being released. This is good!
  4. Mix in the seeds.
  5. Transfer the cabbage to sterilised glass jars and pound down to release any air bubbles. If the cabbage is not submerged in its own juice, add some of the seed soak water and additional filtered water.
  6. Place the big cabbage leaf over the shredded cabbage to hold it down.
  7. Put the lid on and leave the jar in a cool, dark cupboard.
  8. Everyday for the first three days open the jar and pound down the cabbage again. If there is liquid spilling out the top, that’s okay (good in fact). Just clean it up.
  9. Leave the jars in a cupboard for 10 – 21 days to allow the fermentation to develop. (Fermenting will go quicker in summer when the ambient temperature is higher.)
  10. Once your sauerkraut is ready to eat it must be transferred to the fridge.
  11. Sauerkraut can be stored in the fridge for up to 6 months.

We even made our very first recipe video with sauerkraut!

Mila's cousin loves her Sauerkraut
Mila’s cousin Lily LOVES sauerkraut!

I am so in love with fermented foods and their health benefits that I produced my own range under the Mila’s Munchies label – you can see more about my products on the Mila’s Munchies Facebook page. (There are some great articles there on fermented foods, probiotics and their health benefits too.)

Mila's Munchies Fermented Foods

Health Benefits of Fermented Foods


“Fermented foods don’t just lounge around your belly doing nothing, they’re active! After you eat them, those bacterial armies get to work, helping to balance your gut bacteria and stomach acids; releasing enzymes to help ease and improve digestion – and make it easier for your body to extract and absorb more nutrients from the foods you eat. They are powerful detoxifiers, helping to break down and eliminate heavy metals and other toxins from your body. Another pleasant side effect of all that activity? Less constipation and easier elimination, drug and stimulant-free.” – Dr. Frank Lipman, South African founder and director of the Eleven Eleven Wellness Center in New York City


Sauerkraut boosts the immune system, is rich in probiotics and aids digestion. It is rich in Vitamin A, C and K, Folate and Fibre.

Milas Meals Sauerkraut

The individual ingredients in sauerkraut all have health benefits too. They are all listed in the 156 ingredient glossary of my book with information such as this:



Cabbage is a cruciferous vegetable, which along with its family members (brussel sprouts, kale and broccoli) is anti-inflammatory, antibacterial and extremely high in anti-cancer phytochemicals. It is also excellent source of vitamin K, vitamin C, and vitamin B6. It is also a very good source of manganese, dietary fibre, potassium, vitamin B1, folate and copper.

Cumin Nutrition - Milas Meals Ingredient Glossary

Cumin Seeds

Cumin seeds are an excellent source of iron. They aid digestion, scavenge free radicals in your body and aid detoxification.

Caraway Nutrition - Milas Meals Ingredient Glossary

Caraway Seeds

Caraway seeds have properties that stimulate the appetite and can help treat indigestion, intestinal gas, acid reflux and other digestion-based conditions. It is also said to help with chemotherapy-induced nausea.


(click image to buy, or find out more)

Fermenting Bottle lid
Fermentation lids
Fermenting Bottle
Fermenting crock pot


Caraway Seeds
Desert salt



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