Got Cabbage? Try Homemade Sauerkraut!

Homemade sauerkraut is a fun fermented food that's easy to prepare and good for you.

| August/September 2006


Full-sized cabbage slicers may look like antiques, but you can purchase one through eBay for $15 or less.

Megan Phelps

If you’ve only eaten store-bought, canned sauerkraut, you owe it to yourself to try the homemade variety. Fresh sauerkraut has a crunchier texture, a delightfully tangy flavor and a much greater potential for interesting recipes.

When European immigrants brought the technique for fermenting cabbage to the United States, many of their recipes included surprising ingredients such as apples, turnips, juniper berries, wine and garlic. In fact, traditional sauerkraut is very similar to the Korean dish kimchi, a food that’s also made with fermented cabbage but that contains additional vegetables, such as radishes and cucumbers, and is seasoned with ginger and other spices.

There’s nothing wrong with the classic, just-plain-cabbage variety of sauerkraut usually eaten on a hot dog or pork chop. But homemade sauerkraut made with additional vegetables, herbs and spices is more than a condiment; it’s a delicious side dish all on its own — and a surprisingly healthy one.

Superhealthy Sauerkraut

Perhaps because it’s often paired with hot dogs, sauerkraut doesn’t have a reputation as an especially healthy food, but that’s been changing in the last few years. One reason is that sauerkraut is a live-culture “probiotic” food. Fresh sauerkraut contains lactobacilli, beneficial bacteria that improve the functioning of the digestive tract. Probiotic foods such as sauerkraut and yogurt are often recommended for people taking antibiotics, which kill both the beneficial and harmful bacteria in the body. Live-culture foods can help restore the beneficial bacteria.

Sauerkraut also is a good source of fiber and essential nutrients, including iron, vitamin K and vitamin C. In fact, in the 18th century, sailors ate sauerkraut on long voyages to prevent scurvy, a disease caused by vitamin C deficiency.

Another interesting health claim was made last fall by a group of Korean scientists. They reported that feeding an extract of kimchi to 13 chickens with avian flu led to a much lower mortality rate in the birds. More research is needed to support this claim, but the announcement fueled a spike in sauerkraut sales last year. Scientists also are studying cabbage and other vegetables in the brassica family for their potential to prevent breast cancer.

8/14/2013 6:14:27 PM

What does one do after it has fermented?  Can it be transferred to a canning jar and processed to preserve it?  I have a few people interested in the final product and what to know how to share it with them.  Thanks!

lisa sharpe
5/28/2012 1:39:10 AM

Is it possible to add sugar and caraway seeds before canning to create a Bavarian style kraut or would that create a preservation problem? I can't think of a reason it wouldn't work but have no idea what the proportions would be. Suggestions?

rebecca baer
11/5/2011 10:03:16 PM

I've developed a couple sauerkraut recipes you may want to try. The first is a confirmed hit. The second includes beets and is still a work in progress.

bill van beers
3/29/2009 11:15:34 AM


liz peters
12/25/2008 11:03:51 AM

Jehan - My mother used to make sauerkraut in wide mouth canning jars (Mason jars). She would pack the cabbage in the jars, top with salt, and have us kids tamp it down tightly, pulling the moisture out of the cabbage. When it was fully tamped down she'd add more cabbage and salt and we'd pound some more. After the jars were full of salty, wet, pounded cabbage she'd top it off with water to cover and another half teaspoon of salt. I don't remember if she sealed the jars. I'd like to know if others have used this method or know if it should be sealed for food safety reasons.

12/21/2008 9:36:06 PM

It really is easy. You can look up sauerkraut and buy kits online which are basically the crock and the supplies vary. The first time I sliced the cabbage myself. Then, I found a slicer at costco that does the trick. My first batch was crunchier but you include juice from the last batch to get a head start on bacteria growth. I use juniper berries and caraway seeds(my kit came with them). I'm going to add garlic and onion the next time. Pick heavy tight caggage and organic is better( I've read this and it was true in my experience.)This is really worth the effort.

11/5/2008 1:49:54 PM

I would like to know if there is somewhere in the Portland, OR/Vancouver,WA area that makes fresh sauerkraut and sells it. I do not have the time or necessary items to make and store my own homemade kraut. Barbara

9/5/2008 4:18:53 PM

how would one go about canning it? putting it in mason jars, and sealing them?

arthur ayres
8/11/2008 12:52:47 PM

Years ago, I purchased a magazine called The Mother Earth News. I got the first issue ever published and still have #1 through #144 issues. I found it to be a most fascinating magazine, but then I moved to England and lost track of the magazine. I still enjoy reading it when I come across a copy.The original publishers, the Shuttleworth's were true visionaries. Sincerely, Art Ayres

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