Breastfeeding Friendly Homemade Sauerkraut
Fermented foods have a well-earned reputation for supporting gut health, and this two-ingredient kraut is one of the simplest ways to get them onto your plate regularly. When you're nursing, knowing exactly what went into your food matters — and this recipe couldn't be more transparent: just fresh green cabbage and non-iodized sea salt, nothing else. The slow, natural fermentation process does all the heavy lifting, transforming those thin shreds into something tangy, complex, and genuinely delicious over the course of one to two weeks. Massaging the cabbage by hand draws out its own natural brine, which means no vinegar shortcuts and no additives that might give you pause. The result is a crisp, pleasantly sour condiment that's wonderful piled onto grain bowls, tucked into sandwiches, or eaten straight from the jar as a quick snack. Once it hits the fridge, it keeps beautifully for weeks, so a single batch goes a long way. It's the kind of low-effort, high-reward kitchen project that pays you back every single day.
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Learn more →Ingredients
16 servings
- 1 small head green cabbage (about 2 lb), outer leaves reserved
- 1 tbsp fine sea salt (non-iodized)
Instructions
- 1
Peel off and set aside 1–2 large outer cabbage leaves. Quarter the cabbage, cut out the core, and slice the remaining cabbage into thin shreds about 1/8-inch thick.
- 2
Place the shredded cabbage in a large mixing bowl and sprinkle the sea salt evenly over it. Massage and squeeze the cabbage firmly with clean hands for 8–10 minutes, until it has released a significant amount of liquid and feels limp and wet — the brine should pool visibly at the bottom of the bowl.
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