Your Gut loves Sauerkraut - make your own in 4 simple steps

Sauerkraut - or fermented cabbage - is a great source of fibre and bowel-loving beneficial bacteria. A bit like a tart coleslaw, it's a perfect accompaniment to Spring salads. The best sauerkraut? It's homemade of course - and the good news is all you need is cabbage, salt, a jar and 20 minutes.  

11 calories (per 25g) V, GF, DF
Makes about ½ litre
Prep: 20 minutes, plus fermenting time (3-16 days)

Ingredients

  • 1 white cabbage, or similar, about 650g, finely shredded
  • 1 tbsp sea salt
  • Equipment: a 1½-litre sterilised sealable jar

Step 1

Put the cabbage in a large glass or ceramic bowl, add the salt and massage it all together with your hands.

Step 2 

Now pound the cabbage – a good thing to use for this is the pestle from a pestle and mortar or the round end of rolling pin.

Squash and pound it for about 5 -10 minutes until plenty of water is released.

Step 3 

Spoon the cabbage, a little at a time, into the sterilised jar, squashing it down as you go, using the pestle or rolling pin and making sure it’s tightly packed.

Step 4

Make sure the cabbage is fully immersed under the water – it needs this to ferment properly.

Secure the lid and leave for 3 -16 days in the kitchen, or longer if you like a stronger flavour.

The process will be slower if you prefer it to ferment in your fridge.

If you want to jazz it up, try a Red Cabbage and Fennel Seed Sauerkraut - just take 2kg red cabbage, finely shredded, 1 tbsp sea salt, 1 tsp fennel seeds or caraway seeds and make this the same as you would the white cabbage sauerkraut.