Jan 30

Love Your Belly Kraut

Do you know that “there are 10 times more bacteria in the body than cells” and “one serving of lacto-fermented vegetables equals an entire bottle of probiotics?” [Dr. Mercola] I’ve heard the health benefits of lacto-fermentation so many times that I’m practically reciting them in my sleep. So, last night, since the girls were up late studying anyway, I pulled a bunch of mason jars and put up a batch of sauerkraut. Here’s how I did it.

First I washed everything really thoroughly… mason jars, vases to use as weights, my hands…

Then I cored the cabbage, chopped it into thin ribbons and put it in a non-reactive bowl.


Next came 1-1/2 tablespoons of salt per head of cabbage, sprinkled and massaged in until the cabbage had reduced significantly, was soft and produced a good amount of water in the bottom of the bowl.


Next, 1 tablespoon of caraway seeds worked into the mixture (which takes kraut from darn good to extra delicious).

Transfer to mason jars and tamper down so cabbage is firmly packed (I used the tamper from my Vitamix). Don’t fill to the top as its more likely to bubble over during fermentation.


Pour the leftover water from massaging the cabbage evenly divided among the jars of cabbage and place weights to hold cabbage down below level of brine. (I used vases weighed down and sent my girls off to find weights. They came back with a collection of sea glass and coins. Done.)


Cover with cheesecloth and set aside to ferment.


If the brine does not rise above the cabbage in 12-24 hours, mix more brine (1 cup water and 1 teaspoon sea salt) and add enough to each jar until the cabbage is completely submerged.

Taste your kraut daily and when it is fermented to your liking, cover and refrigerate jars to slow down the fermentation process. Small batches like this can ferment in as quickly as 4-5 days. Serve alongside almost any meal…or eat straight from the jar like I do!

Finally, and most importantly, report back and share your fermentation adventures here.

Until then, eat clean live well!

Terry Walters





  1. Posted February 5, 2014 at 11:12 am | Permalink

    Can’t wait to try this! Also, excited for the new book. Everything I’ve made (most of the recipes) in Clean Start have been a huge hit! My husband just celebrated his bday and wanted a tart. Since we live in a hotter climate I am able to get fresh berries in Jan (unfair, I know!). I made him your blueberry tart and OMG it was de.lic.ious!!! Thank you for creating such a great thing. Hope to get the new book as soon as I know when it’s available. Love the pics in the last one so, crossing my fingered this next one has inspiring photos as well. Lots of luck and many blessings!

  2. Posted September 5, 2017 at 4:01 am | Permalink

    Good site. I share on facebook.

  3. Posted October 28, 2019 at 2:02 pm | Permalink

    I was at your presentation this weekend…. can you tell me what you put in with the jalapeno, carrots, radish?

  4. Posted October 30, 2019 at 9:39 am | Permalink

    You can use a variety of vegetables to make fermented pickles, but this time I combined carrots, jalapeños, watermelon radish, and sugar snap peas. Add a sprig or two of dill, peppercorns, red pepper flakes and brine, and you’re good to go! Thanks for joining me at the Expo and enjoy those fermented pickles in good health!

Post a Comment

Your email is never shared. Required fields are marked *