This week I made 2 different lacto fermented Sauerkrauts. Here are the recipes...

The method in both is the same.. the ingredients differ. I use all organic ingredients to make sure I'm not adding any nasties to my ferments.

You'll need a rolling pin or something to pummel with and some mason jars or something to ferment in.  Also make sure everything is washed and very clean.. you don't want to be introducing any bad bacteria into your ferment.


1 x half a medium white cabbage shredded

1 x half a medium red cabbage shredded

4 tablespoons fresh whey (see my blog post on making whey.. also you can sub this for a starter culture if you're vegan or ditch it altogether and add a bit more salt but I like to use it)

1 tablespoon of good quality celtic sea salt

1 teaspoon of cumin seeds

1 shake of turmeric powder

1 handful of fresh mint (I love the combo of cumin and mint!)


1 x half a medium white cabbage shredded

1 x carrot grated

1 x red onion finely chopped

2 x cloves of garlic with the core removed and finely chopped

1 large handful of basil

1 shake of turmeric powder

1 teaspoon of cayenne pepper 

1 teaspoon of chili flakes

1 tablespoon of good quality celtic sea salt

1 good grind of the pepper grinder

A good shake of smokey paprika

4 tablespoons of fresh whey


Toss all ingredients in a bowl making sure the salt is evenly spread. If you like you can massage the salt through the cabbage.

Using the rolling pin bruise the ingredients as much as you can. This will help get the juices flowing.

Place all the ingredients into the mason jar and using the rolling pin pound them in. After a few minutes you will start to see juices rising to the top. You want to make sure there are juices covering all the ingredients before you seal the jar.

Make sure you leave a good inch of room at the top to allow for expansion as the sauerkraut ferments.

After 10 minutes or so of pummeling the vegetables you should be ready to pop the lid on. 

The Pink Lady bubbling away after 5 days of fermenting.

Leave on the shelf for 3-5 days or even longer depending on the flavour you prefer. It's good to 'burp' the jars every day or so to let air escape and after 3 days you could taste the sauerkraut daily until it reaches your preferred flavour. If it's cooler in your kitchen it will take longer to ferment and if you are fermenting in a warmer climate the fermenting will happen much faster.

Once it's ready, then pop it in the fridge and enjoy! 

Experiment with how you like to eat your fermented veggies. It's not all about a kransky and sauerkraut. I like to have it with eggs, or tossed through a salad for extra zing, with a barbecue, with cheese and nibbles or even just a mouthful of it after a rich meal to help me digest.

The juice in the jar is great to use in salad dressings! Packed full of probiotic zing and goodness!

Also it doesn't end there.. try fermenting any of your favourite veggies. One of my personal favourites is a lacto fermented spicy tomato relish. Mmmm mmmmmmm.

Enjoy! X


Everyone has made a Pico de Gallo for their taco night but the best part about this recipe is that it’s fermented so it’s packed full of beneficial probiotics that are going to help your digestion whilst tickling your tastebuds. With summer nearly here and our barbie getting a good workout, I love having a good supply of this relish on hand. Not just for your occasional mexican dish, it’s a great accompaniment to your eggs for breakfast, baked fish, any meat dish, with crackers or hummus, or even salads for some extra tang. If possible choose organic ingredients. You don’t want to be fermenting any pesticides or other nasties.. just the good guys.


makes 1 large jar

◦    3 ripe tomatoes diced or 1 punnet of cherry tomatoes

◦    1 small red onion, finely diced 

◦    1 clove garlic, finely chopped with the core removed

◦    1 small bunch of coriander, finely chopped

◦    1 small capsicum (red or green), finely chopped

◦    1 red chilli, finely chopped (remove seeds for a milder taste)

◦    1 teaspoon celtic sea salt (taste as you go! If not salty enough, add another 1/2)

◦    1 teaspoon paprika

◦    4 tablespoons fresh whey (You don’t need to use whey but it does give a more fool proof ferment starting off your batch with a good dose of lactic acid. If you choose not to use whey then add a little more salt)



Combine, mix and bruise all ingredients together in a large bowl. Once the juices are flowing, transfer to a clean mason jar.

Using a rolling pin mush and bruise the ingredients in the jar for a few minutes. This action helps to stimulate the lactic acid. Make sure you leave at least 1 inch of space at top to allow room for fermentation.

Enjoy with eggs or just about anything!

Leave on the shelf away from direct sunlight for approximately 3-5 days (depending on weather/humidity). When you think it’s ready have a taste. Be careful when opening the jar, open slowly as the fermenting gases will have built up significantly in the air tight jar. To avoid this build up you can ‘burp’ the jar every day by slightly loosening the lid and very carefully releasing some of the gas. 

When it’s ready, you will see little bubbles floating up the sides of the jar.

Taste to make sure it’s good and fermented. Once it’s ready, transfer to fridge.

Experiment with added spices like cayenne pepper or cumin and herbs for different flavours.

Eat some fermented food every day for a happy belly and happy mind.


This one is going to be amazing! Full of colour! Carrots with turmeric fennel red onion garlic dill cumin seeds and some cinnamon (thanks for the tip Yolande!) #fermented #fermentedvegetables #lactofermentation #healthygut #health #probiotics #innerhealth #healyourgut #sauerkraut #lactofermented #freshwhey #rawmilk #whey #nourishingtraditions #nourish #guthealth #condiments

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My latest batch of #relish. For this one I roasted capsicum, fresh chillis and tomato then I popped it in a jar with garlic and some fresh whey and fermented it at room temperature for 6 days. Then when it had finished fermenting I whizzed up into a purée in the blender all ready to add to just about anything. Yum! #fermented#relishaddiction #lactofermentation #probiotics #healthygut #immunesupport #andittastesamazing! #sugarfree #vinegarfree #naturesmagic #eatyourferments

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