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Sauerkraut – Basic Recipe

[“Recipes For PPNF Living”]
Tools
Crock pot, glass jar or bowl, stainless steel. Plastic is OK but the former choices are preferred.
Plate that fits inside the bowl or crock pot
Weight (usually a gallon jug filled with water)
Ingredients
- Cabbage
- Sea salt or powdered kelp or dulse
- Purified water (if necessary)
- Other vegetables and/or seasonings for variety – dill (fresh or dried), dill seed, celery seed, caraway seed, garlic, onion, carrot, ginger, etc.
Process
- Chop cabbage finely, as for coleslaw
- Can reserve outer leaves before chopping – these will be placed on top of mixture and can be used for making fermented wraps
- If using leaves, chop or shred other ingredients
- Toss with salt and other ingredients
- Place in container for fermenting and firmly press to crush; if using them, top with saved outer leaves
- Put plate on top of leaves, and weight on top of plate
- Press down several times in the next day or two until the brine completely covers the mixture.
- Then let sit up to a week.
A sample kraut for a Saturday PPNF class demo contained
- ¾ large organic green cabbage, outer leaves removed, core removed, sliced thinly, then slightly chopped
- 3 garlic cloves, minced
- ½ package fresh organic dill, long stems removed, chopped
- About ⅔ tablespoon granulated kelp
- Tossed all ingredients, then transferred to salad press, outer leaves on top Made Wednesday morning, so may not be fully fermented yet Thursday still dry – added salt, mixed thoroughly, Friday AM, lots of juice
SEVEN CRITERIA FOR FOOD SELECTION
- Whole
- Fresh and natural, preferably organic
- Real
- Local and Seasonal
- In harmony with tradition
- Balanced
- Enjoyable
- Tasty
- Delicious
“Eating a whole food means eating the whole food and all its parts, no matter what condition you eat it.” – Miriam Ballonoff Bach, Cooking With Love
About the Author
Miriam Ballonoff Bach, BA, has over fourteen years experience in nutrition and food service, including owning a restaurant and a whole foods lunch delivery service, and facilitating whole foods preparation classes and nutritional lectures for PPNF and at the Optimum Health Institute in San Diego, California. She can be reached at mimba3@cox.net.
Check out other Miriam Ballonoff Bach recipes:
Published in the Price-Pottenger Journal of Health & Healing
Summer 2008 | Volume 32, Number 2
Copyright © 2008 Price-Pottenger Nutrition Foundation, Inc.®
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