
Gott im Himmel! That’s Good Sauerkraut!
“I’ve got something you really need to try.”
Five years ago, Andrew Weil, MD, invited me into the kitchen of his Tucson kitchen, spoke these fateful words, and gave me a conspiratorial wink.
I was at his home to discuss a writing project. But aside from being America’s best-known authority on natural health and healing, Weil was — and is — a brilliant and dedicated gastronome:
- Exhibit one: He has his own chain of hugely successful True Food Kitchen restaurants
- Exhibit two: His kitchen has a walk-in refrigerator.
So the implied question — should we keep grinding on the literary front or stuff our pie holes? — was a no-brainer.
“Bring it,” I said.
Retreating to his pantry, he emerged with a 14-inch-tall ceramic crock. Its top was a circular trench filled with water. The heavy lid’s rim sat in this trench, forming an airtight seal.
He removed the lid, pulled two C-shaped ceramic stones from the interior, and then spooned a generous portion of light-green cabbage for me and one for himself.
“When I was a kid growing up in Philadelphia, the German delis had sauerkraut just like this, actively fermenting in huge barrels,” he said, stabbing his portion with a fork.
Yeah, whatev, I thought. I’d had plenty of canned sauerkraut as a kid. Limp, vinegary, and salty as squid tears. However…
When I took a bite, I knew that I should have trusted the good doctor. Revelation! Teutonic redemption! Crunchy! Piquant! With just enough salt to make it sing!
Gott im Himmel, that’s good sauerkraut!
It was a life-changing moment. Shortly afterward, my wife, Laurie, and I bought this fermenting crock and began chucking all manner of shredded vegetation inside.
While we’ve tried Korean kimchi and various other fermented dishes, we keep returning to making plain sauerkraut.
It’s delicious and nutritious — a rich source of B-complex, C, and K vitamins; calcium and magnesium; and dietary fiber.
But most importantly, raw sauerkraut is a rich source of live lactobacilli, the organisms that impart its characteristic sour flavor. Eating it supports the growth of healthy gut flora — which is, in turn, increasingly understood to be the foundation of robust physical and even mental health.
In fact, several studies link frequent raw sauerkraut consumption to lowered cancer risk.1
So… you can buy sauerkraut with live cultures, but at north of $7 a pound, it’s no bargain.
Fortunately, making it at home is simplicity itself.
Shred two heads of fresh cabbage either with a sharp knife or food processor. Mix in a large bowl with roughly 3 tablespoons of salt. Pack the salted shreds in the crock. Press hard with your fist.
Place the two half-circle-shaped ceramic weights (these come with fermenting crocks; a heavy plate will also work) on top of the cabbage.
Fill the crock’s rim-trough with water and put on the lid. This forms a one-way seal. Carbon dioxide from the fermenting process can bubble out, but fresh air — which may foster mold growth — can’t get in.
If visible brine does not form naturally within 24 hours, add salted water — roughly 1 teaspoon of salt per cup — until the weights are barely covered.
Now comes the hard part — patience!
Good sauerkraut takes time. At our typical kitchen temperature of about 74 degrees, it’s tasty at three weeks, but perfect at four and good for at least six.
Once it tastes right, it can go into fridge, covered, for several weeks more. And don’t forget to drink the juice, which offers many of the same therapeutic effects as the fermented cabbage itself.
I hope you enjoy your sauerkraut journey as much as Laurie and I have. To this day, we offer enduring thanks to our friend Andrew Weil for showing us the way.
Regards,
Brad Lemley
Editor, Natural Health Solutions
[1] EurekAlert. “Sauerkraut contains anticancer compound.” 2002

Written By Brad Lemley
Brad Lemley is a science and health writer and former senior correspondent for The Washington Post and Discover magazine. He is a tireless advocate for safe, natural, self-directed healthy living practices and therapies.
View More Free Articles
Four Carbs that Could Add YEARS to Your Life
You’ve likely been avoiding carbs like the plague. Health gurus, fitness influencers, and diet books have convinced you that carbs are the enemy—that they spike your blood sugar, pack on pounds, and fast-track you to diabetes. So you’ve eliminated bread, sworn off pasta, and feel guilty just touching a piece of fruit. But what if...
Upgrade from Bananas and Apples to These Powerhouse Fruits
I’m often asked which fruits are the best. So, let’s talk about it. I’ll cut right to the chase: berries win this contest hands down. If you’re limiting your options to apples and bananas, you’re missing out on a universe of superior antioxidant power. Those everyday fruits are like bringing a knife to a gunfight...
The REAL Reason Americans are Getting “Fatter”
You’ve heard it a thousand times: “Americans are getting fatter because we’re lazy.” We sit at desks all day. We binge-watch Netflix instead of hitting the gym. We’ve traded physical labor for sedentary lifestyles. It’s a tidy explanation for why obesity has skyrocketed in developed countries. There’s just one problem—it’s completely wrong… A groundbreaking Duke...
Mailbag: Room Won't Stop Spinning? Do THIS First
“I’m dealing with vertigo issues, lightheadedness, and dizziness. As recently as this last Saturday I had multiple occurrences throughout the day. Is there anything I can do for this? I’m 69 and in good health. I work out 4 to 5 times a week.” —Spinning Hi Spinning, When patients approach me with similar complaints, I...
Hidden Number Secretly Sabotages Male Performance
Guys (and gals that love them), we should talk. You know how we’ve always been told that bedroom troubles are just part of getting older—that we just need to live with them? Well, it turns out that’s not true. Scientists recently wrapped up a six-year study that followed over 100 healthy men, and the findings...
Shocking Study Links Kids' Snacks to Dangerous Early Puberty
Kids are growing up in a world vastly different from the one we knew. Back in our day, if a child wanted something sweet, it was a piece of candy or a homemade cookie. Today’s kids are surrounded by products filled with artificial sweeteners that didn’t even exist when we were raising our own children....
Outdated Vitamin Guidelines Put Your Brain at Risk
If you’re like most people, you probably don’t think twice about vitamin B12—until your doctor mentions it during a routine blood test. But new research published in the Annals of Neurology suggests we need to pay closer attention to this crucial nutrient—especially as we age. Turns out, current guidelines for this essential nutrient might be...
The TRUTH About Supplement "Liver Dangers" REVEALED
There’s been a lot of buzz lately about liver damage from supplements—so, let’s talk about it. Reports of supplement-induced liver injuries have some folks wondering, “Could my natural remedy actually be harming me?” But before you toss all your supplements in the trash, let’s separate fact from fear—and talk about how to use supplements safely....
The 10,000 Steps LIE That's Ruining Your Health
I’ll be honest—I’m a little sick of the 10,000-steps theory. You know, the one that insists you need to take at least that many steps daily to stay healthy? You won’t believe where that claim originally came from. The 10,000-steps theory wasn’t handed down from the fitness gods on stone tablets. It originated from a...
“Brain Games” Failed You? Try THIS For Better Memory Instead
You know all those brain-training apps, supplements, and “miracle” memory-boosters that promise to keep your brain sharp as you age? Here’s the truth… There IS evidence they support brain health—and that’s why I’ll be the first to recommend them. But they aren’t the most powerful brain-boosting tool available to you. Another surprising solution has earned...