Karynkraut – A twist on Traditional Sauerkraut

Karynkraut – A twist on Traditional Sauerkraut

Give your gut the gift of  goodness! 

Easy versions of sauerkraut can be as simple as red or green cabbage but I took this one a little further adding onions, ginger, garlic and hot peppers, along with a little apple to round it out! If you want to try a straight up Sauerkraut to start your fermenting journey, simply start with salt and cabbage and follow the fermenting directions, omitting the other ingredients.


  • 1 small red or green  cabbage about 8-10 cups, finely sliced
  • 2 tbsp of salt, sea salt or pink Himalayan preferred
  • 1 crisp green apple, cored, peeled and finely chopped
  • 1/2 cup red onion, finely chopped
  • 1-2 tbsp ginger, peeled and grated
  • 2 cloves garlic, finely sliced
  • 1 jalapeño or red Thai chilli, finely chopped (optional), alternatively could use 1/2-1 tsp dried chilli flakes


  • First and most important is to sterilize, with boiling water, all items being used. This includes 2 1L mason jars with weights or springs, cutting board, knife and bowl and of course consistent hand-washing.
  • Avoid using food with any evidence of mold, best to use very fresh ingredients.
  • Add salt and work, massaging the cabbage with your fingers, squishing and squeezing and working the salt into the cabbage. This may take 5 or 10 minutes, but, eventually, you will begin to form a natural salt brine as the water is encouraged out of the cabbage.
  • Add all other ingredients to the bowl of massaged cabbage and combine.
  • Separate the cabbage mix into your 2 1 litre mason jars and then pour remaining liquid evenly between the 2 jars. There should be enough water that when you press very firmly down into the contents of the jar, the liquid squishes up. Keep pressing down int the cabbage until it is completely submerged. On occasion, you may need to add a small amount of filtered water to ensure you have adequately covered the cabbage mix with liquid, but only if you need to.
  • Set aside into a warm spot on your counter but not in direct sunlight. If you do not have a weight, you will need to ensure you press the solids into the liquid regularly making sure you do not introduce undesirable bacteria from your hands into the ferment. You want to keep cabbage submerged at all times to avoid freeloading bad microbes. I highly suggest investing in a spring or weight, they make the experience easier!
  • Every day open the lid to your sealed jar and let out any carbon dioxide, unless you have a lid that allows gas to pass, these lids often come with the weights and springs.
  • Also, look for any mold or bad bacteria growth. I had a kraut go totally blue one time, like totally blue. Ooops!
  • Let ferment a minimum of 7 days up to 10-14 days, depending how sour your preference is. I like 10 days.

Read Fabulous Ferments to learn how different fermented foods can support your digestion, gut health and over all well-being!

Want to try another cultured delight? Try my Cultured Cashew Spread for a pro-biotic Vegan Cheesy Spread that you won’t be able to stop eating once you start! Delicious!!

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Inner Vision Health and Wellness Karyn Lawson RMT INHC