In the PleasureDiet, we often discuss the reasons why nourishing the digestion is so important, and knowing how to. This is why I want you to have this recipe on home-made sauerkraut. The recipe is taken from my book 42RAW. Sauerkraut is the perfect low-budget food, easy to make, and the ultimate superfood.

Souring or fermentation is a well-known phenomenon throughout the world. It is the oldest preserving method existing. A successful fermentation calls for organic vegetables, salt, acid-free environment, and the right temperature.


The nutrition value is higher in fermented vegetables, because they are full of beneficial bacteria, to strengthen and nourish digestion and immune system. The process of fermentation also forms vitamin B, enzymes, and acetylcholine. Acetylcholine affects the vegetative (sympathetic) nervous system, and makes us calmer, improves sleep, and lowers blood pressure.

Recipe for one big glass.


  • 1 kilo of spring cabbage, red cabbage (or other sort of cabbage)
  • 1-2 tsp of salt
  • 1 tsp. of juniper berries
  • 1 tsp, of peppercorn
  • 1 tbsp. of liquid probiotics.
  • Kitchen appliances: preserving (Mason) jar


Begin by scolding the preserving jar, to make sure that it is completely clean.

Wash the cabbage, and cut up into shreds. Place cabbage shreds, salt, spices and probiotic liquid, in laers, in the jar. Press each layer down with a tight fist, until it releases juice. Keep layering until the glass is 4/5 full. Press the cabbage down before closing the jar, and make sure that the juice is covering the top, add a bit of water if needed.

Place the jar in room temperature (18-20 degrees Celsius) for 10-12 days. Hereafter let the cabbage sit in a cool spot (0 degrees Celsius) for another 6-8 weeks to post-mature.

Keep your finished sauerkraut refrigerated to avoid further fermentation.

You can also buy ready-made sauerkraut at your local health food store for less than 2 GBP per glass.


How to nourish your digestion?

If you’re into fermentation and want more delicious recipes of kombucha, kefir, etc. you can buy my Fermentation book in English here.


Photo: Kristian Holm, from the book 42Raw