Welcome to Live Well by Raquel, where I share easy and wholesome recipes to nourish your body and mind.
Easy Fermented Craut is a tangy, crunchy superfood made from just cabbage and salt. It’s a natural probiotic, meaning it’s full of beneficial bacteria that support your gut health, digestion, and immune system. Plus, it’s incredibly easy and cheap to make at home — no fancy equipment required.
Health Benefits of Easy Fermented Craut:
- Rich in probiotics – supports healthy digestion and gut flora
- Boosts immunity – gut health is directly tied to immune function
- Improves nutrient absorption – helps your body make better use of vitamins and minerals
- Anti-inflammatory – supports a balanced gut, which reduces overall inflammation
Why You’ll Love This Recipe
I love this recipe because making your own Fermented Craut will help your digestion and your gut. A great idea to keep in the fridge to add to your meal.
Ingredients
- Cabbage: Good old cabbage!
- Carrot Finely chopped
- Shallots: Finely chopped
- Salt: A good salt such as himalyan pink salt
- Beetroot: As an option for a different flavour and colour
I love creating recipes that look fancy yet so simple!
Instructions
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- Shred the cabbage: Remove outer leaves, slice cabbage finely with a knife or mandoline.
- Massage with salt: Place in a large bowl, sprinkle salt, and massage with clean hands for about 5–10 minutes until it gets soft and releases liquid.
- Pack into jar: Tightly pack the cabbage into your jar, pressing it down firmly. The brine (liquid) should rise above the cabbage.
- Weigh it down: Place a clean fermentation weight or a smaller jar on top to keep cabbage submerged.
- Cover and ferment: Cover the jar with a cloth and rubber band or loosely with a lid. Leave at room temperature (60–75°F) out of direct sunlight for 1–3 weeks.
- Taste test: Start tasting after 5–7 days. Once it’s tangy and sour to your liking, move it to the fridge. It will continue to develop flavor slowly.
- Note: You can add carrot and shallots as an option or just create craut with cabbage. For the beetroot flavour, simply boil a peeled beetroot and grate into the mixture
Frequently Asked Questions
How much Craut should I add to meals per day?
You can add tahis to every meal if you like. Just a tablespoon and eat this before your tuck into your main meal
Can I add fresh herbs and chilli?
Definitely! You can play with your flavours. I love to find the produce on sale at the fruit market then create different types of craut.
Do I store my Craut in the fridge?
Definitely, as the Craut will continue to ferment if left out.
Easy Fermented Craut
An easy probotic to help achieve a healthy gut!
Ingredients
- 1 whole Cabbage:, Finely Sliced
- 2 Carrot , Grated (optional)
- 1 bunch Shallots: , Finely Diced (optional)
- 2 tbsp Salt:
- 1 small Beetroot:, Boiled, Grated (optional)
Instructions
- Shred the cabbage: Remove outer leaves, slice cabbage finely with a knife or mandoline.
- Massage with salt: Place in a large bowl, sprinkle salt, and massage with clean hands for about 5–10 minutes until it gets soft and releases liquid.
- Pack into jar: Tightly pack the cabbage into your jar, pressing it down firmly. The brine (liquid) should rise above the cabbage.
- Weigh it down: Place a clean fermentation weight or a smaller jar on top to keep cabbage submerged.
- Cover and ferment: Cover the jar with a cloth and rubber band or loosely with a lid. Leave at room temperature (60–75°F) out of direct sunlight for 1–3 weeks.
- Taste test: Start tasting after 5–7 days. Once it’s tangy and sour to your liking, move it to the fridge. It will continue to develop flavor slowly.
- Note: You can add carrot and shallots as an option or just create craut with cabbage. For the beetroot flavour, simply boil a peeled beetroot and grate into the mixture
Nutrition
Serving: 1tbsp | Calories: 14kcal | Carbohydrates: 3g | Protein: 0.4g | Fat: 0.1g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.01g | Sodium: 2349mg | Potassium: 107mg | Fiber: 1g | Sugar: 2g | Vitamin A: 3401IU | Vitamin C: 2mg | Calcium: 10mg | Iron: 0.2mg
Tried this recipe?Leave a review or a star rating and let me know how it was! Use the hashtag #livewellbyraquel on Instagram so I can see your delicious creations.
