• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Ascension Kitchen
  • About
    • Philosophy
    • About Lauren
    • Media & Events
    • Contact
    • Terms + Conditions
  • Naturopathy Consults
  • Blog
    • Plant-Based Recipes
      • Healthy Dessert Recipes
      • Mains
      • Snacks + Sides
      • Drinks
      • Kitchen Staples
      • Breakfasts
      • Salads
      • Healthy Dressings + Condiments
      • Ayurvedic Recipes
    • Natural Health
      • Natural Remedies
      • Plant-Based Nutrition
      • Functional Foods
    • Natural Living
      • Natural beauty
      • Natural cleaning recipes
      • Essential Oils
  • Shop
  • Subscribe
    • Facebook
    • Instagram
menu icon
go to homepage
search icon
Homepage link
  • Blog
  • Plant-Based Recipes
  • Natural Health
  • Natural Living
  • Naturopathy Consults
  • Shop
  • About
  • Contact
  • Subscribe
×
Home » Plant-Based Recipes » Spiced Sauerkraut

Spiced Sauerkraut

Published: Jun 22, 2013 · Modified: Dec 5, 2017 by Lauren Glucina • Naturopath, Nutritionist

807 shares
  • Facebook357
Jump to Recipe Print Recipe

Spiced Sauerkraut Recipe

Sauerkraut – ‘Sour Cabbage’ – is a gut-loving superfood. Sugars and starches in the cabbage (or other vegetables) are converted into lactic acid by bacteria during the fermentation process. What results, is a proliferation of lactobacillus acidophilus that are extremely beneficial to our digestive systems. 

If you haven’t yet come across a book called ‘Nourishing Traditions’ by Sally Fallon, I highly recommend it. It is not plant-based cook book – it is however, a selection of recipes that heralds back to the culinary customs of ancesteral times. Whole foods prepared in traditional methods. She has an entire chapter devoted to fermented vegetables and fruits from which I based this particular sauerkraut recipe on. I think she is the Queen of Fermentation!

Traditionally, fermented foods were eaten at the end of a meal to help it digest properly. Korean Kimchi for example – made with a mixture of vegetables and fermented for weeks at a time with a variety of spices, is eaten daily, usually at every meal.

Here are the basics for making your own at home:

  • Wash and cut your vegetables up super fine – shredding them in a food processor is an easy way to do this
  • Mix them with salt (and spices if you want to flavour them) and pound them to get the juices flowing
  • Transfer them to a sterilised airtight jar and use your fist to press them down so that the salty brine covers them completely
  • Seal and ferment for at least three days, at room temperature
  • Store in the fridge once the desired flavour has been reached, to slow fermentation.

The addition of salt creates a brine which helps the vegetables to sour and ferment without rotting.

Classic sauerkraut spices are juniper berries, caraway seeds, dill and celery seeds. I decided to use a mixture of my favourite spices in the spice cabinet, so used whole black peppercorns, fennel seeds, paprika, turmeric and coriander – I’m expecting a bit of an Indian spice kick to it in a few weeks’ time!

Energetically, and according to Ayurvedic tradition, cabbage is a calming, warming, grounding food. It strengthens the stomach and moistens the intestines, helping to treat constipation. Often called the poor man’s medicine – cabbage is said to be an extremely effective remedy for stomach ulcers.

Other vegetables you can ferment or pickle:
Cucumbers, daikon, radish, beets, turnips, onions, cabbage, eggplant, squash, carrot.

Have fun!

📖Recipe

Spiced Sauerkraut Recipe

Spiced Sauerkraut

Naturopath Lauren Glucina
Spiced Sauerkraut.
4.77 from 13 votes
Print Recipe Pin Recipe

Ingredients
  

  • 1 medium sized green cabbage
  • 1 red onion
  • 1 tablespoon sea salt
  • 1 tablespoon black peppercorns
  • 1 tablespoon coriander seeds
  • 1 tablespoon cumin seeds
  • 2 teaspoons fennel seeds
  • 1 teaspoon paprika
  • 1 teaspoon turmeric powder

Instructions
 

  • Wash then finely shred (by hand, or in a food processor) the cabbage and onion.
  • In a large bowl, combine the vegetables with the salt and spices.
  • Pound them with a wooden spoon to release all the juices.
  • Transfer to a steralised 2 litre glass jar, use your fist to firmly pack it down tight as you go. You should be pressing so firm that the brine is released and covers the vegetables.
  • Leave a one inch gap at the top, as the vegetables will expand as they ferment.
  • Seal and leave at room temperature for at least three days to get the initial fermentation process started (do not disturb it or open the lid during this time).
  • After that, the longer you leave it, the better and more mature the flavour - try fermenting for 2 to 3 weeks, tasting at regular intervals.
  • Store in the fridge once desired taste is reached, and to slow the fermentation process right down
Tried this recipe?Let us know how it was!

Sauerkraut and spices

I’d love you to follow me on Instagram, 
tag me @ascensionkitchen so I can see your creations! 

Related

Gluten Free Fruit Spice Bread
Gluten Free Fruit Spice Bread
Creamy satay tofu with a salad
Tofu Satay with Life Force Salad
Close up of a bowl of pho made with vegan ingredients, on a woven placemat
Quick Vegan Pho

About the Author

I’m Lauren, practising Naturopath, Medical Herbalist, Nutritionist, and essential oils educator in Auckland, New Zealand. I’m incredibly passionate about food as medicine, and helping connect people with the healing power of Nature.

BNatMed, AdDip NutMed, BCS, Certified FitGenes Practitioner.

Reader Interactions

Comments

  1. Jaime D Buckley

    October 01, 2019 at 3:43 am

    Fantastic information. Thank you! I'm cutting up the last of a field of cabbage as I read this...making 10 gallons for the winter. Unfortunately, the last 5 gallons only lasted a month with how much my family enjoys this treat.

    I'l been wondering how to put more of a 'kick' into the process. Was going to try black pepper and maybe include a few hot peppers, just to spice up the liquid.

    I refer to heavily salt water and then pour it in a hand-ground collection of cabbage, then add more water until it's 1-2" over the cuttings. Take a heavy rock from outside, wash it, place a thick plate over the cabbage, rock on top and leave on counter for 3 weeks.

    When I'm ready, I spoon off any mold there may be floating on the water (from fragments floating to the surface), drain the contents and wash the sauerkraut with fresh water to lessen the salt content. You don't have to worry about the mold--because the cabbage can't mold under water.

    Then place in permanent jars for storage and consumption.

    Turns out perfect.

    Reply
  2. Pam V W Mannino

    October 01, 2019 at 3:52 am

    Love this recipe. I recently purchased this book on fermentation. If you want some amazing recipes and good old know-how on the subject, treat yourself to http://www.wildfermentation.com/the-art-of-fermentation/

    Reply
  3. Mary Jo Matey

    October 01, 2019 at 3:53 am

    Just made this... mmmmmmmmmmmmmm delicious! and ohhhh sooo full of Pro-biotics! The BEST POSSIBLE!

    Reply
4.77 from 13 votes (13 ratings without comment)

Ask me anything Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

ABOUT

I'm Lauren Glucina, a New Zealand based Naturopath, Medical Herbalist and Nutritionist. My main goal is to empower you to connect with the healing power of Nature. I've been sharing plant-based recipes, natural remedies and health articles here since 2012.

If you're here, you're not here by mistake. You're ready to put your physical, emotional and spiritual health first. Welcome!

BNatMed, AdDip NutMed, BCS.

READ MORE

  • Facebook
  • Instagram

Search

Features

Graphic displaying logos of websites, publications and shows Lauren has been featured on

POPULAR POSTS

Chocolate Caramel Slice

BEST chocolate caramel slice (vegan)

Close up of zucchini and corn fritters with cream and dill on top

Vegan Zucchini and Corn Fritters

Close up of a herbal facial steam for dry skin

Herbal Facial Steam with Essential Oils for Dry & Oily Skin

3 essential oils for kids sleep

Essential Oils for Kid's Sleep Support

No-bake Snickers Cake on a white cake stand by the kitchen window

Raw Snickers Cake with Vegan Caramel

Ashwagandha Sleep Tonic

Ashwagandha Sleep Tonic

Two bowls of hot Tuscan soup on a marble counter.

Lemon White Bean Kale Soup

Two bowls of kitchari surrounded by fresh herbs and dried spices

How to make kitchari – an Ayurvedic healing meal

LATEST POSTS

  • Fall crockpot potpourri
    Fall crockpot potpourri
  • How to make dandelion tea (from flower, leaf and root)
    How to make dandelion tea (from flower, leaf and root)
  • How to make mugwort tea for lucid dreaming
    How to make mugwort tea for lucid dreaming
  • Amazing kawakawa – all about this versatile native plant!
    Amazing kawakawa – all about this versatile native plant!
  • BEST chocolate caramel slice (vegan)
    BEST chocolate caramel slice (vegan)
  • Easy feijoa loaf recipe
    Easy feijoa loaf recipe
  • Summer cherry tomato confit
    Summer cherry tomato confit
  • Heavenly spiced feijoa chutney
    Heavenly spiced feijoa chutney
  • Easy Moroccan matbucha salad recipe
    Easy Moroccan matbucha salad recipe
  • Hazelnut granola
    Hazelnut granola

CATEGORIES

  • Ayurvedic Recipes
  • Breakfasts
  • Drinks
  • Essential Oils
  • Featured
  • Ferments
  • Functional Foods
  • Healthy Baking
  • Healthy Dessert Recipes
  • Healthy Dressings + Condiments
  • Kitchen Staples
  • Mains
  • Natural beauty
  • Natural cleaning recipes
  • Natural Health
  • Natural Living
  • Natural Remedies
  • Plant-Based Nutrition
  • Plant-Based Recipes
  • Salads
  • Snacks + Sides
  • Uncategorized
  • Workshops

Footer


PRIVACY POLICY | CONTACT
© LAUREN GLUCINA 2012 - 2021, ALL RIGHTS RESERVED.
  • Facebook
  • Instagram

Copyright © 2025 Ascension Kitchen on the Foodie Pro Theme

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
807 shares
  • 357

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.