Get Wild (With Fermented Krauts)

Fermented foods help keep a healthy balance of bacteria in our guts. Luckily, they taste great, too. We’ve got two recipes for you to try at home (patience required as wild fermentation takes approximately 3 weeks).  


1. Golden Sauerkraut


3 lb green cabbage, trimmed

3 carrots, tops removed and peeled

2 cloves garlic, peeled

1 ½ tbsp ground turmeric

1 tbsp sea salt

1 tbsp peeled and grated fresh ginger

½ tbsp peeled ad grated fresh turmeric

½ tbsp caraway seeds

½ tbsp fennel seeds


2. Green Cabbage, Fennel and Apple Sauerkraut


3 lb green cabbage, trimmed (and 2 outer leaves, set aside for sealing)

1 fennel bulb, stalks and fronds removed

1 onion, peeled

2 apples, cored

1 tbsp sea salt

1 tsp fennel seeds



For each recipe, you’ll need 1 large sterilized jar, or 2 smaller jars. To sterilize your jars, preheat the oven to 350 degrees. Place the jars in a boiling pan of water for 10 minutes. Drain and place the jars in the oven for 10 min to dry. If applicable, soak the rubber rings in hot water for a couple of minutes and then dry thoroughly.

Thinly slice the cabbage, fennel, onion, and grate the carrots, apples and finely chop the garlic. Transfer to a large mixing bowl and add the rest of the ingredients.

Using your hands (tip: wear rubber gloves to prevent turmeric staining), mix and massage the vegetables intensely for about 10 minutes. You may need to add more salt if the vegetables don’t release enough juices.

Place the sauerkraut tightly into one or two sterilized sealable jars, cover with the juices. Top with the reserved cabbage leaves and seal.

Store sauerkraut at room temp. out of direct sunlight for 2-4 weeks or until veggies have fermented. When ready, kraut should be softly textured but not mushy and have a fresh, spice, and acidic flavor. Remove the cabbage leaves and store in the fridge – will keep for a few months.