Sauerkraut Recipe



This recipe was taken from my book A Closer Look At Nutrition & Wellness – Handbook of Digestive Health for Well-being

Equipment Needed:

Sterilized glass bowl (a crock pot will do) and a plate that fits inside of it to weigh down the cabbage, and a weight such as a gallon water jug to sit on the plate that will press it down.


1 medium head of cabbage (purple, green, or ½ head of each), thinly sliced or shredded (a food processor works fine)

2 Tbs. unrefined sea salt (sea salt, Celtic salt, Real salt, or Himalayan salt)


  1. Layer and salt the cabbage slices in the glass bowl.
  2. Press the cabbage down with your fingers as much as possible in order to get the culturing process started. You will see liquid being drawn out of the leaves. Do this for a couple minutes. Then arrange the whole leaves of cabbage over the top and make sure it is totally covered.
  3. Next put the plate and some kind of weight on top of the cabbage in order to draw the water out and allow the fermenting process to happen.

Over the first 24 hours, check to make sure that the water level rises to just above the cabbage. If after 24 hours there isn’t enough water to completely cover the cabbage, mix 1 teaspoon of sea salt with 1 cup of water and use this brine to fill in the water line to just above the level of the cabbage.

Sauerkraut will take anywhere from 3 days to a week (or more) depending on the temperature of your kitchen for the ferment to reach the desired tangy flavor. Check it once daily to see how it’s doing. When it reaches the desired flavor at least after 3 days, you can let it ferment further by checking once a day, or finish the process.

Remove the grayish mold that forms over the very top (this is normal but try to remove most of it before eating). Then put your finished product in a glass jar in the refrigerator where it will keep for months. Enjoy as a side dish, on sandwiches, in salads, or on its own as a snack.


Next time, you can use a little of your homemade sauerkraut, stirred in with the fresh cabbage in Step 1 after sprinkling with the salt. This will act as a starter for the fermentation process to get things moving along more quickly.

Homemade Garlic Salt

photo 2photo 1

To make, simply pound 1 clove of garlic and 1 tsp. unrefined salt (I used Himalayan) until well mixed; see right photo.  You can do this with a mortar and pestle, or be creative and use something else; I have used a glass spice jar and a bowl.  That’s it! You can multiply the recipe as many times as you like depending on your cooking needs.

If you want to keep it moist (or be lazy), keep it in an air tight glass container in the fridge, may last for about a month. Or you can dehydrate in a dehydrator or under the sun.

Use it as you would garlic salt, you may have to get used to portion sizes, you don’t want to overdo it, it is salt.

It’s really simple, cheap and healthy!

Garlic salt comes in handy for cooking but buying it made from the store may only give you flavor and not all the beneficial nutrients that come with it, such as;


  • Cancer
  • Detoxification
  • Boosting the immune system
  • Infections
  • Inflammation
  • Heart Health
  • Toothache
  • Repel mosquitoes
  • Warts
  • Earache
  • Cough
  • Sore throat
  • Stuffy nose or nasal congestion

Himalayan Salt

  • Controlling the water levels within the body, regulating them for proper functioning
  • Promoting stable pH balance in the cells, including the brain.
  • Encouraging excellent blood sugar health
  • Aiding in reducing the common signs of aging
  • Promoting cellular hydroelectric energy creation
  • Promoting the increased absorption capacities of food elements within the intestinal tract
  • Aiding vascular health
  • Supporting healthy respiratory function
  • Lowering incidence of sinus problems, and promoting over-all sinus health
  • Reducing muscle cramps
  • Increasing bone strength
  • Naturally promoting healthy sleep patterns
  • Creating a healthy libido
  • In combination with water, it is necessary for blood pressure regulation
  • Prevents cellulite, when compared to table salt
  • Reduces chances of developing rheumatism, arthritis and gout, when compared to common chemically-treated salt
  • Reduces chances of developing kidney and gall bladder stones when compared to common chemically-treated salt


Different Salts And Effects On Health


(Photo illustration by Diane L. Wilson)

I have posted this article for Pennywise Platter Thursday @
Please check it out to see what other bloggers have posted.

Salt is an extremely important element in the human diet; very important source of minerals and nutrients. Today we often hear that salt is not good for us. It has a bad reputation for causing high blood pressure, inflammation; arthritis, and other chronic diseases. What you may not know is that the salt which causes this is refined table salt. The salt we should consume is unrefined sea salt.

Using the Refined-Table Salt

Using refined salt can lead to serious health problems including:

  • Arthritis and Inflammation
  • High Blood Pressure
  • Water retention
  • Weight gain
  • Depression
  • Muscle cramps
  • Dizziness
  • Electrolyte disturbances
  • Neurological problems
  • Stroke and cardiovascular disease

One simple change in the diet can be the most effective in treating high blood pressure, arthritis and Inflammation involves simply switching from refined to unrefined salt. This change, of course, means eliminating processed foods.

Not Enough Salt

Modern diets are the cause of fear from salt; as a result, people are consuming less. In studies where humans consumed a diet completely lacking in salt, they developed extreme fatigue and tiredness and lethargy within several weeks. (Get resource here)

  • More salt is needed when the body is under stress or excessive exercise.
  • Prone to heart failure
  • Reduced salt diets often result in digestive problems
  • Never use salt replacement, and avoid “low-salt” processed foods because these often contain MSG and artificial flavors that are bad for the nervous system. Instead use as much unrefined salt in your home cooking as needed to give your foods the flavor you desire.
  • Always buy products with NO SALT ADDED, unless you know the source is made from healthy sea salt (not all packages that say sea salt is healthy).

 Modern Salt Production –Table Salt

  1. Modern processing of salt starts off with the de-mineralization of all the magnesium and trace minerals removed
  2. Then bleached.
  3. Then chemicals are added, including ones that contain aluminum and synthetic iodine since the natural occurring iodine has been removed to be sold as a supplement or added to other industrial products.
  4. Finally an anti caulking additive is added; such as silica gel, which is a drying agent found in the packaging of electronics, shoes, food and vitamins, and other household items to keep moisture out (you may have seen a package of silica gel in your new shoes, in a little package that reads “DO NOT EAT”). When this is taken into our bodies, the same thing happens; it takes the moisture out, which contributes to the dehydrating effects on the body and health problems from the salt.
  •  When this process is complete, the salt can no longer combine with the human body, it becomes a foreign substance.
  • When salt is refined, the processors then sell the minerals as expensive supplements in health food stores. The best choice is to get our trace minerals from high quality sea salt!

Not All Salt Is Bad

Unrefined salt is what you should be using. Salt should be off white in color; gray, pink, and even black, not white. Natural colors in salt indicate the presence of minerals. Using unrefined salt ensures that we get all the trace minerals we need and is a healthy source of sodium chloride.

Benefits of Un-refined Salt:

  • It provides the basis for cellular function in the body
  • Helps to absorb essential vitamins and minerals
  • Essential for digestion of protein
  • Assist in activating enzymes to digest carbohydrates
  • Development of brain
  • Supports adrenal function; people with adrenal exhaustion need more salt in their diets.
  • Development of the brain
  • Salt also activates an enzyme needed to help us perform the tasks of higher creative thinking.
  • Nursing mothers need to consume more salt to ensure that their babies nervous system develops properly. Babies first foods need a dash of unrefined salt when they start on solid foods.


Unrefined sea salt (salt with natural occurring colors) is more expensive, but it is worth it; one trick is to buy thick salts for cooking, which are cheaper and thinner for sprinkling.

Some of the best kinds of natural salts are:

  • Real Salt
  • Celtic sea salt
  • Himalayan pink salt
  • Hawaiian black salt
  • Unrefined Salt (that still has mineral colors in it)

Traditional Salt Production

This method involves the simple evaporation of sea water and what is left is salt.


Salt should not be white, it should naturally be off white, pink, grey, black, or other.