
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
Ease Anxiety with THIS Belly Hack
I’m always encouraging patients to focus on their gastrointestinal health. It’s often overlooked—and well-balanced belly bugs are vital for overall good health. So I’m not surprised that I’ve seen a lot of folks lately who have told me that working on their gut balance has been absolutely LIFE-CHANGING. But it’s NOT in the way you’re...
Is Fish Oil Enough? (What You Might be Missing Out On)
I love talking about the active elements in foods because it highlights the powerful health benefits of those individual ingredients. Take fish oil, for instance. If you search the Living Well Daily archives, you’d likely find THOUSANDS of references to this golden fish extract. Fish oil contains the essential fatty acids eicosapentaenoic acid (EPA) and...
The STUNNING Truth About Back Pain
“I feel like I can barely do anything anymore because of my back pain. I’m always taking pain meds. What else can help?” – Ed, Huntsville, AL Hi Ed, Brace yourself. What I’m about to tell you about back pain will no doubt come as a surprise. It might even seem downright unbelievable at first....
FILTHY FACTS About Your Cell Phone
Taking a trip to the bathroom used to be a break from the chaos of daily life. It’s likely at least partially responsible for the nickname restroom. After all, there wasn’t much to do in that room unless you had a magazine to read. But nowadays, for many of us, the restroom is anything BUT...
EAR Test Protects Your BRAIN?
Hearing loss has a habit of sneaking up on folks. Typically, it happens so slowly that you don’t notice it until you’ve lost a SIGNIFICANT amount of hearing. According to the National Institutes of Health, about 8 percent of adults 55 to 64 have disabling hearing loss. That number jumps to 25 percent for people...
Missing "Lucky Penny" Mineral Harms Your Heart
Dear Living Well Daily Reader, Some nutrients get all the glory. There are the vitamin A-Listers like C, D, and E. And although minerals like calcium, potassium, and magnesium might be considered B-List stars, they ALSO get their fair share of attention. But one vital nutrient never gets to walk the red carpet. And that...
Risk of Stroke SURGES 50% Worldwide?!
It’s NOT good news. A recent report by the World Health Organization (WHO), confirmed that the chance of having a stroke has skyrocketed by a whopping 50 percent in the last twenty years. According to the WHO, that means your stroke risk is now about one in four. Next time you’re in a crowd, look...
Is Tofu GOOD for You? (The Truth REVEALED)
I often wonder why so many people are passionate about tofu. There’s something about it that triggers strong emotions. Some folks HATE it, while others LOVE it. But is it good for you? Well, it’s complicated. Tofu is a fermented soy product. It tastes bland alone. But it takes on the taste of whatever you...
Bizarre New Cell Phone Risk (Beware)
I sometimes joke with my (adult) kids. “Do you know,” I ask, “that the PHONE you carry around with you all the time can make phone calls?” They laugh and mumble, “Old,” under their breath. I swear the generations who grew up with a cell phone attached to their palm will do almost anything to...
MAILBAG: Crush COPD Symptoms NATURALLY
“Got any natural treatments for COPD?” – Mike, Ann Arbor, MI Dear Mike, Unfortunately, COPD, or chronic obstructive pulmonary disorder, is a common condition. In fact, it’s now the third leading cause of death in the United States. COPD causes the airways to constrict, making breathing difficult or uncomfortable. Persistent coughing, excess mucus production, wheezing,...