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sauerkraut updated

Medicinally Potent Sauerkraut Recipe

by john in Clean Team

The fermented journey continues as Clean Wellness Coach John Rosania shares his latest experience with the incredible power of fermented foods. As we hope you’ve begun to see from our recent posts, they’re crazy easy to make and your body will respond with amazing vitality and heightened digestion. We hope this inspires you to start making your own! After these three fermented posts, you should be set to create your own batches, and as always let us know if you have any questions. . . leave comments and questions below!

John’s Medicinally Potent Sauerkraut Recipe

Before the relatively recent invention of the refrigerator, our grandparents may recall iceblocks being delivered to their homes. How strange to think that the modern refrigerator only became widespread during the 1940’s. So what did we do for thousands of years without them? We ate food fresh, dried, smoked, or fermented.

At first, fermented foods can seem strange to people unfamiliar with their long cultural history. Almost all cultures have some version of a fermented food as a traditional staple of their diet. Russians have fermented milk called kefir. Indonesians make tempeh or fermented soy cakes. The portuguese delight in a fermented sausage called chourico. German fermented foods are found in the form of sourdough breads, sauerkrauts and beer.

Why eat fermented foods? 

1. Increase microflora. They are rich in beneficial microflora.

2. Immune support. They support the immune system because the beneficial microflora reduce pathogenic bacteria.

3. Digestive support. Microflora from fermented foods help us digest food and increase nutrient availability.

4. More powerful. Fermented foods often provide more potent mircoflora than supplemental probiotics.

5. Doesn’t feed yeast. Fermented foods are a wonderful balance to diets high in sugar which may feed yeast, viruses and pathogens.

6. Control Cravings. Eating fermented foods is one of the best way to control sugar and carbohydrate cravings.

Why make your own?

Mass-marketed sauerkrauts are generally pasteurized and contain poor-quality salt and vinegar. Pasteurization destroys nutrients, enzymes, and microflora, while refined salts lead to a host of common health problems.

Here’s the powerful recipe I’ve been making a TON of lately:

Probiotic-Rich Sauerkraut 


1-2 heads of green cabbage
Starter culture
dash of salt (optional)


Cutting board
Food Processor
Mixing Bowl
Storing Jar (preferably glass)

1. Remove the top few leaves from the cabbage and put to one side. You will use these later to top off the storing jar.

2. Chop the cabbage into small chunks so they can easily fit into the food processor.

3. Add cut cabbage to food processor. The smaller pieces are easier for the microflora to break down and the final product will be easier to eat.

4. Remove the food-processed cabbage and place in a large mixing bowl.

5. Take 1 cup of food-processed cabbage and place in blender with enough water to blend. This will make a brine. Feel free to add celery, onion, and spices to this brine.

6. Pour brine into mixing bowl. The brine will serve as a way to flavor the sauerkraut and to provide immediate food to the microflora.

7. Add starter culture to mixing bowl. Starter culture increase the potency of your kraut and ensures that the bacteria you want in your gut is the kind that flourishes. See above in the ingredient list for sources.

8. Mix all ingredients together. Add a dash of salt if you desire.

9. Place the cabbage into your storing jar and pack down with your hand or spoon.

10. Fill the jar, leaving 1-2 inches of space at the top for the sauerkraut to expand. Roll the extra cabbage leaves you set aside and fill up all the empty space in the jar, pressing down. You want to have as little air as possible in the jar, so fill to the top and tightly close the jar.

11. Let sit at room temperature (around 70 degrees F is best) for 3-7 days, (a week is best).

After a week, open the jar and remove the top cabbage leaves. There may be some mold there. Don’t worry about it. It won’t hurt you. Just remove it (and any mold that may be on the top layer of the sauerkraut). You will know it’s ready when the color is bright and it smells good. When you first open the jar, the smell may be strong. Just open a window and let it waft out a bit. Place the sauerkraut in the fridge. Have 3-4 ounces with every meal for optimal digestion and immunity.

Let us know how it goes!

John Rosania is Clean’s most urban Wellness Coach, living in New York City. He’s a frequent speaker on cleansing and detoxification. He is an actor, writer, avid reader and what some might call philosopher (although he would probably shun the label), as well as a talented musician. John’s interests include: integral philosophy, speaking French, novels by Muriel Spark, Scandinavian films, sincerity, and the creative energy of New York City. He is currently studying at the Atlantic Acting conservatory and lives in Brooklyn.