DIY: Ginger Garlic & Turmeric Sauerkraut

Raw Foods Teniel

A post from Teniel Moore–our Raw Foods Contributor

Do you spend a fortune on buying sauerkraut from your health food store?

Pssst ….. Just a tip, never buy sauerkraut that is not refrigerated. Its dead and not full of the living probiotics that you need, and let’s face it, we all need a little extra help in that area these days.

Why should we incorporate fermented foods like sauerkraut, kim chi and kefir into our diet?

~Fermented foods help boost your immune system
~Fermented foods take the nutritional level of the foods you ferment to another level.
~Fermented foods help aid in digestion and increases the good bacteria in our guts which we all need to remain healthy.

Most people these days are living with unbalanced gut bacteria. Basically too much bad bacteria and not enough good bacteria.

Who should eat fermented foods?

I believe everyone can benefit from eating these foods daily–even children. Most people these days are living with unbalanced gut bacteria. Basically too much bad bacteria and not enough good bacteria.

If you have been sick, stressed or taken antibiotics, now would be a great time to include these wonderful foods into your daily diet.

For those starting out with fermented foods I suggest you start off with a small amount, like a small teaspoon and work your way up to eating more as you go.

So now you know some of the reasons why eating sauerkraut is so good for you, let me show you how easy it is to make.

I’m going to share with you my tried and tested favorite raw sauerkraut recipe. It’s really up to you what you want to put in it, but this is a sure winner for helping to keep your gut healthy and packed full of anti- inflammatory power.


Ginger Garlic & Turmeric Sauerkraut

What you will need:
Large sterile glass jar with lid
1 cabbage
1 Leek
1 Tbs of good quality salt (I use himalayan  salt)
1 Tbs of fresh grated turmeric
1 Tbs of fresh grated ginger
1 large knob of garlic
2 Probiotic capsules (empty the contents in with the other ingredients & discard the capsule)
How To: 
1. Boil some large glass bottles to make them sterile. And set aside to cool. 

2. Next take a large leaf of the cabbage and set it aside. This will be used to cover the sauerkraut once it’s in the bottle.

3. Wash and thinly slice your leek, then slice one whole cabbage. You can slice it by hand or throw it in your food processor to cut it up.
4. Put your sliced cabbage in a very large bowl.
5. Add one tablespoon of good quality salt to your cut up cabbage
6. Add the rest of your ingredients 
7. With very clean hands start massaging the cabbage until it starts to breakdown. You can let it sit for 10 minutes or so and then massage it again. You will see liquid been released from the cabbage. This is what you want.
 8. Pour the mix into very clean sterile glass bottles. Push down all the cabbage really well so its compacted and all the cabbage is sitting under its own juice.

This is very important. If any cabbage is exposed it will go off.

Tip--Do not fill the glass to the top. See how I have left room for air and it will also rise a bit too. If you fill it to the brim you could have an explosion in a few days!

9. Now take that cabbage leaf you set aside at the beginning and pop it on top of the shredded cabbage to help keep all the cabbage sitting under the liquid.
Once you have made sure no cabbage is exposed double-check you have left enough room for air. Sometimes I pop a shot glass or special weight on top of the cabbage to ensure it does not rise.

10. Then write the date on top that you made the kraut and set it aside on the counter.
The longer you leave sauerkraut the stronger it gets and will have more of a bite. I have used it after 5 days, but best to leave it for around 8 days. You will see bubbles rising to the top as it starts to ferment.

11. When its done it should taste tart but the cabbage should be crunchy. Once its ready pop it into the fridge and it will last indefinitely.


Amy here — I can’t tell you how excited I was when I saw that Teniel was going to share this fermented foods post with us.  I have been very intrigued with fermented food, for all the reasons Teniel listed above.  I am reading much on brain health, and I keep coming across how gut health directly corresponds with brain health.  I will share my finding soon enough, but in the meantime, make this awesome recipe & get those guts healthy!



Raw Foods Contributor

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