• Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Before Header

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube

Road to Living Whole

Effortless Therapeutic Diets

  • Shop Meal Plans
  • Search
  • Shop Meal Plans
  • Search
  • Recipes
  • Blog
  • Webinars
  • Resources
  • For Practitioners
  • Recipes
  • Blog
  • Webinars
  • Resources
  • For Practitioners
Food allergy guide and meal plans

Sauerkraut with Pickles and Garlic

sauerkraut with pickles and garlic

November 14, 2016 //  by Marian Mitchell//  12 Comments

Jump to Recipe Print Recipe

Incorporating healing foods, like sauerkraut, is one the most important parts of my program with all my clients. Quality probiotic supplements are expensive, and limited in the amount of beneficial bacteria they can provide. Fermented foods on the other hand can provide up to a trillion probiotics per serving. Total bonus is making fermented foods yourself costs a fraction of the price.

Sauerkraut: The Best Beginner Fermented Food

What I like about sauerkraut is that it is super easy to make. My fermenting journey started with continuous brew kombucha. I brewed for over 2 years, and when life got busy, I got behind. So I decided to try my hand at saurkraut, even though I thought I didn’t like it. I’m so glad I did! Homemade tastes so much better and this recipe is my absolute favorite. The time requirement is minimal and the amount of servings you get will save you so much money.

Preventing Mold

There are a few tips I need to share how to properly make sauerkraut. The most important tip is that it must stay immersed in water. You have to weigh it down and check on it to make sure it stays covered. If the cabbage is exposed to air, mold is likely to grow. Due to the fermenting process, water may escape the jar with the gasses that release. I usually have to add water around day 4. There are times that a white film will grow on top. As long as it’s not slimy and doesn’t look like the mold that grows on bread, just wipe it off and remove the top leaf. It’ll be fine.

The other way to prevent mold is to make sure your vegetables are softened by massage before fermenting them. Hard vegetables will contain air bubbles and air equals mold in this type of fermentation process. If mold does grow on top, toss it. You cannot remove it all as it grows “roots” and will be spread throughout the jar.

The Recipe

For this recipe you will need one head of organic green cabbage, 1/1 of one organic english cucumber, 1-2 cloves of organic garlic, sea salt, and distilled water. You will also need a sanitized cutting board, large chopping knife, large bowl and a sanitized 20-24 ounce glass jar with airtight lid.

Peel off the soft outer leaves, trying not to rip them into small pieces, and set them aside. One will be placed on top of the chopped veggies to help keep them protected and submerged. Chop cabbage into thin strips no more than 2 inches long and place into your large bowl. Chop cucumber into 1/4 inch pieces and add to the cabbage. Finally, finely mince garlic and add to the veggies. Cover with 2-3 tablespoons of sea salt and massage until the leaves no longer make a “crunch” sound. Then massage a couple more minutes for good measure.

Load up your jar and firmly press down to try to remove as much air as possible. Place a cabbage leaf on top and press down firmly. Weigh down with marbles or clean rocks. Add water and cover by 1 inch. Place on lid and store in a dark cabinet inside of a bowl to catch water if it overflows. Check on it after a couple days to make sure it has stayed submerged. Add more water if needed. I like to leave mine in the cupboard for 7 days, then move the fridge. Some people will let theirs ferment as long as 28 days. I recommend opening it up and tasting a piece after 5 days and then every couple days until it tastes good to you.

Once it tastes good to you, move to the fridge. It stays good for months so you don’t have to worry about it expiring

Dosage Amount

If you are not use to taking daily probiotics, I strongly recommend starting with about a tsp amount of kraut. You can definitely eat too much and it will lead to intense stomach pain. It’s not bad for you, but it’s a lot of bacteria to introduce all at once and the existing bacteria freaks out. So start small and gradually increase the amount until you’re consuming 1-2 tablespoons daily. When sick, increase the amount you eat to 3-6 tablespoons, to stomach tolerance.

Have you ever made sauerkraut before or made this recipe? Leave your comments, thoughts, and questions below!

homemade sauerkraut with pickles and garlic

sauerkraut with pickles and garlic

Sauerkraut with Pickles and Garlic

Print Recipe Pin Recipe

Ingredients
  

  • 1 head green cabbage
  • 1/2 english cucumber
  • 1-2 cloves garlic
  • 3 tbsp real sea salt
  • distilled water

Instructions
 

  • On a clean cutting board, remove outer leaves from cabbage, making sure to leave them as big as possible. Set aside, you'll use them later.
  • Finely chop entire head of cabbage. You want thin pieces that are no more than an inch or two long.
  • Place into a large bowl.
  • Chop the half of the english cucumber into small pieces. Like 1/4 in by 1/4 in. Place with cabbage.
  • Finely chop one to two cloves of garlic, depending on your love of garlic. Add to cabbage and cucumber.
  • Add sea salt and massage until there is no longer a crunch when you squeeze it in your hands. Then do another couple rounds of massaging to make sure everything is soft.
  • Place into a sanitized spaghetti jar or 20 ounce narrow topped glass jar. Compact the mixture down as much as humanly possible. You do not want any air bubbles as mold can grow in them.
  • Fill up jar to one inch from the top with distilled water. Use the soft, outer cabbage leaf to put on top and press down so that it's covered with water by a good half inch to once inch. Weigh it down with sterile rocks or marbles in a bag or jar.
  • Put in a bowl then place in a dark cabinet for 7-10 days. Checking after 4 days to make sure cabbage completely under water. If not, press down and add more if needed.
  • Taste the sauerkraut to make sure it's to your liking. Once there, clean off outside of jar and store in the fridge until you run out and need to make more!

Category: Nutrition, Recipes, Sauces and Seasonings, Side DishesTag: fermented, healing food, homemade, probiotic, sauerkraut

Previous Post: «paleo pumpkin chocolate chip bread Paleo Chocolate Chip Pumpkin Bread
Next Post: Classic Gluten Free Chocolate Chip Cookies gluten free chocolate chip cookies»

Reader Interactions

Comments

  1. Kandja Sylla

    November 14, 2016 at 10:01 pm

    This is a great recipe. I love the benefits and how easy I can make this. Definitely bookmarking it!. xx

    http://www.prettyweirdbombshell.com/super-easy-trout-recipe/

    Reply
  2. bianca

    November 15, 2016 at 9:47 pm

    Delicious Digestion?! My Favourite!

    Reply
  3. Krysti

    November 15, 2016 at 9:57 pm

    Great recipe! I absolutely love sauerkraut. I lived in Germany last year so I really miss theirs! I might just have to start making my own! :p

    Reply
  4. Callum

    November 15, 2016 at 9:59 pm

    Never made sauerkraut before and if I’m honest I didn’t know how much of a health food it was! Love how simple the recipe is laid out. Thanks.

    Reply
  5. Kimberly @ Berly's Kitchen

    November 15, 2016 at 10:20 pm

    I’ve never seen pickles and sauerkraut mixed, but I bet it delicious. My husband loves sauerkraut. Garlic and pickles are awesome, so this has to good! 🙂

    Reply
  6. Chloe

    November 16, 2016 at 5:41 am

    I haven’t had this before, but it sounds fairly easy and healthy! Will have to give it a go 🙂

    Reply
  7. Kat

    November 16, 2016 at 10:22 pm

    Aaargh I’ve been meaning to make my own kraut like…. forever! It’s so expensive to buy at the store, yet so easy to make, it seems. I even took a kimchi making class at our local wellness center and haven’t made that either. I really need to get a kick in the butt and start making it.

    Reply
    • Marian Mitchell

      November 17, 2016 at 5:10 pm

      I was in the same place for a long time then finally just did it. I was kicking myself for not doing it sooner!

      Reply
  8. Danielle

    November 28, 2016 at 12:42 am

    I love the way you discovered creating your own sauerkraut after creating your own kombucha. That’s pretty badass to be honest! I’m not the biggest fan of sauerkraut but I’m finding myself more open to it lately. This recipe looks pretty simple enough and if you’re backing it, then it can’t be a bad try. Actually, it’s probably delicious! Gonna give it a shot one day soon, Marian. Cross your fingers for me!!

    Reply
    • Marian Mitchell

      November 28, 2016 at 12:47 am

      Fingers are crossed. I know you’ll do great! I really love pickles and the cucumbers and garlic give it the pickle flavor that I love.

      Reply
  9. Suzy

    August 6, 2019 at 3:52 pm

    OHH, I can not wait to try this ! I love sauerkraut ! I used to homemade years ago been along time I have not making since 2013! I have a lot going on my life , right now I hope to be settle !! and back to normal ! Thank you for sharing and I will get the tasty !

    Reply
    • Marian Mitchell

      August 6, 2019 at 4:20 pm

      It’s my favorite! I would love to hear how you like it when you’ve made it!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

Learn more about us...

Find Something…

The Dish Cookbook

The Dish Cookbook

My cookbook, The Dish, sets you up from success from the start. You get truly helpful information on how to reduce your symptoms and over 80 recipes to give you the variety you need to stay on track. Available on Amazon! Learn more...

Recently…

  • Starting The Year With A Healthy Mindset And Goals January 15, 2021
  • 10 Simple Ways To Reach Optimum Health January 14, 2021
  • 5 Pillars of an Autoimmune Lifestyle January 12, 2021
  • Subtle Signs that your Diet is Totally Wrong January 8, 2021
  • Tips To Help You Stick To Your New Year Diet Plans January 7, 2021

Get an extra 25% OFF your first order + a 30 day free trial membership when you sign up at Thrive Market! (Valid on orders $49+, max $20 discount)

Mairan Mitchell on DaoCloud

Featured In

healthy aperture road to living whole

tastespotting road to living whole

 

 

 

 

 

foodepix road to living whole       

mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
A low-mold diet is only complicated if you make it A low-mold diet is only complicated if you make it complicated. When you are clear on the basics, you can start making it work for you from there.

If you can't wrap your head around it, I have a meal plan and online coaching program that can help give you the jumpstart and tips you need to make it work. I also help you transition off the diet and back into a normal healthy eating lifestyle at the end of the 3 months! Learn more here: https://www.roadtolivingwhole.com/low-mold-diet-guide-meal-plan/

*the link is also in my bio
Working from home have you more sedentary than eve Working from home have you more sedentary than ever? You aren't alone!

I'm hearing this from friends and clients alike. They used to get at least 6000 steps in a day and now they are lucky if they get 2000. They are having more hip and back pain too. At the office the bathroom is a lot further away, we had meetings to walk to, lunches, etc. Now literally everything is often on the computer. How does one build movement into your day when there isn't much room to do so? I have a couple of suggestions:

1. Take a 10 minute break every hour or between tasks. Go for a quick walk around your building, do some stretches, go refill your water, do a quick HIIT workout, just get up out of the chair and give your eyes a break. This micro breaks will not only improve your physical wellness, they actually help you be more productive too!
2. Workout during what would have been your commute time. There are a lot of free and paid workout programs out there that are 10-60 minutes long. Replace your would be commute with a workout. There's no reason not to!

These are my suggestions. What have you been doing to include movement into your days?
Spaghetti squash is a great low calorie and nutrie Spaghetti squash is a great low calorie and nutrient dense pasta replacement. It does have a different, sweet flavor that I prefer to pair with a mild spicy sausage or spicy marinara sauce versus pesto or other sweeter sauce.

This quick dinner is just a couple of chicken or pork sausage cooked in the pot with olive oil and garlic, then add in kale and basil leaves plus a couple of cups of cooked and shredded spaghetti squash topped with salt to taste. It's a regular during the fall and winter months. 

You can find the full recipe here: https://www.roadtolivingwhole.com/spaghetti-squash-sausage-baby-kale/
Healthy fats don't make you fat. Fat has been dem Healthy fats don't make you fat.

Fat has been demonized for years. The popularity of the ketogenic diet has brought it back into fashion, but there's still an innate pull to avoid it.

Did you know that studies since the 1950's have consistently shown that a diet higher in fat and lower in carbs (not ketogenic levels) reduces your appetite while also keeping you satiated? Also, those who eat this way consume 300-600 calories less per day without feeling hungry? Pretty dang cool.

Healthy animal fats are also one of the few sources of nutrients necessary to support the immune system including vitamins, A, D, E, and K2. 

Healthy fats include:
Butter (from pastured animals)
Egg yolks
Fatty fish
Coconut flesh and oil
Olives and olive oil
Avocado and avocado oil
Nuts, seeds, and their butters
Lard and tallow from pastured animals

I like to enjoy 1-2 servings per meal to keep me satiated all day long.
Mold toxicity while rare is often a root cause iss Mold toxicity while rare is often a root cause issue to many other health conditions including
autoimmune disease
migraines
joint pain and swelling
chronic fatigue
systemic pain and inflammation
chronic sinus issues
stubborn GI issues
and many more that nothing seems to help improve

Mold exposure typically happens in the home or office and the constant exposure slowly takes hold in the body. Once it takes hold, it is stubborn and is an extremely long process to get rid of. Typically you find out you have mold in your system through a blood test.

WHAT TO DO IF YOU TEST POSITIVE FOR MOLD
#1 Test your home
If you test positive, then you'll want to get your home tested. If your home has a mold issue, remediation is the best course of action versus trying to take care of it yourself. They will protect your AC system and the rest of your home so that the mold doesn't spread to new areas and continue making you sick.

#2 See a Knowledgeable Doctor
Secondly, you'll need to see a doctor well versed in mold toxicity (like Dr. Geyer) to get on a supplement plan to slowly add-in binding agents and ones to support your intestinal tract, liver, and kidneys during the detox process.

#3 Limit Mold Intake For 3-6 Months
This is where a low mold diet comes into play. You have to limit the number of mycotoxins entering your body through your food for 3-6 months so that you can starve the mold out instead of constantly replenishing it. This is an essential step in recovering from Mold Toxicity/Mold Illness.
I love when simple meets flavorful. Sometimes I'm I love when simple meets flavorful. Sometimes I'm amazed at how delicious just a few ingredients can truly be. This beauty is:
1 bag @traderjoes cauliflower gnocchi
1 tbsp extra virgin olive oil
4 tbsp pesto sauce
1/3 cup sliced sundried tomatoes
1/3 cup kalamata olives
1 cup cooked chicken breast cubed
1 handful arugula

Cook gnocchi according to directions, then add all ingredients except the arugula and cook for 3-4 minutes. Then fold in arugula and let wilt for 1-2 minutes. DONE! 

Get the recipe again here: https://www.roadtolivingwhole.com/mediterranean-style-cauliflower-gnocchi/
5 key elements to a sustainable meal planning syst 5 key elements to a sustainable meal planning system.

If it's not easy, you won't stick to it. Then you'll be spending way too much on a mixture of groceries and eating out.

A sustainable meal planning system includes all of these:

▪️has just enough variety to make it enjoyable
▪️simple to shop and prep for
▪️includes vegetables with every meal
▪️uses recipes you enjoy and know how to cook
▪️leaves room for going out and having a life

Meal planning is usually easier said than done. If you want more in-depth help and training on how to meal plan for your crazy life, check out my Meal Planning Program here: https://www.roadtolivingwhole.com/meal-plans/
Eating well is simple. It doesn't matter what food Eating well is simple. It doesn't matter what food sensitivities you have, gut issues going on, if you need to eat low mold, low histamine, low oxalate, need to avoid fructose, or have autoimmune disease, this is the foundation. From there it's just tweaks.
Healthy made simple. I need my salads hearty so th Healthy made simple. I need my salads hearty so that A) they fill me up B) they taste good. This beauty is blanched green beans, preboiled beets, pickled okra, radishes, tuna and power greens blend. I'm seriously addicted. The flavor combo is sooooo good. I topped it all with @primalkitchenfoods ranch dressing.

Tip for a sustainable healthy lifestyle: make sure it tastes good!
Load More... Follow on Instagram

Footer

Get in Touch

15955 N. Dail Blvd Suite 3

Scottsdale, AZ 85260

602-688-4745

marian@roadtolivingwhole.com

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube
  • Home
  • Health Coaching
  • My Approach
  • Programs
  • Terms & Conditions
  • Privacy Policy

Copyright © 2021 · Road to Living Whole, LLC. All Rights Reserved.