Homemade Sauerkraut

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Portfolio | Jul, 18 2022

Homemade Sauerkraut

For thousands of years, cultured foods (sauerkraut, kefir, kimchi, etc.) have been an integral secret to health and vitality. This is because they are swimming in probiotics and prebiotic fiber—both do wonders for your gut. And since about 80% of your immune system camps out in your gut, each bite builds up your best barrier to defending against cancer and other dis-eases, including IBS and acid reflux.  
Now, thanks to modern innovation and delivery services, you can easily culture your own veggies via Body Ecology’s Culture Starter Kit. Get creative with culturing veggies, coconut kefir, creme fraiche, and whatever else you desire. By making it yourself, you know exactly it is in it and don’t have to worry about any hidden and toxic “additives.” 
Donna Gates, M.Ed., ABAAHP, groundbreaking work has been instrumental in transforming the natural foods industry. She was a trailblazer in microbiome health and has become one of the most respected authorities on digestive health, diet, and nutrition. Stay tuned—she will be on the podcast this fall!


1 head of green cabbage
2 cloves of garlic
2 tbsps of Dill
1 packet of Body Ecology’s culture starter kit
Some forms of Sugar (see notes below)


Dissolve Veggie Culture Starter with warm water. Add some form of sugar to feed the starter (try Rapadura, Sucanat, honey, or EcoBloom). Let the starter/sugar mixture sit for about 20 minutes or longer while the L. Plantarum and other bacteria wake up and begin enjoying the sugar. Put aside.

Combine shredded cabbage, garlic, and dill in a large bowl.

Remove several cups of this mixture and put it into a blender.

Add enough filtered water to make a “brine” consistency of thick juice. Add culture starter mixture from step 1. Blend well and then add brine back into the first mixture. Stir well.

Pack mixture down into a glass or stainless steel container. Use your fist, a wooden dowel, or a potato masher to pack veggies tightly.

Fill container almost full, but leave about 2 inches of room at the top for veggies to expand.

Roll up several cabbage leaves into a tight “log” and place them on top to fill the remaining 2-inch space. Clamp jar closed.

Let veggies sit at about 70° at room temperature for at least 3 days. A week is even better. Refrigerate to slow down fermentation. Enjoy!

  • Thank you for the recipe.

    For dill, I have an organic paste…dill mixed with organic sunflower and organic olive oil. Would that pose any danger in fermenting? I started out with a simple recipe, then read a number of other recipes – that’s when what seemed simple became complicated. 🤍

    • I asked Dr V about this. She believes that it would slow down the fermentation process. I hope that helps!