Nick Barnard’s Sauerkraut taken from EAT RIGHT Recipe





Nick Barnard’s Sauerkraut taken from EAT RIGHT

Ingredients list

  • 4 cabbages, white, red or both – red will make the sauerkraut go dark pink
  • 3–4 beetroots, any colours, or all 3–4 carrots
  • Some chilli peppers
  • 2–3 garlic bulbs
  • Any of the following also ferments beautifully and tastes wonderful in combination with cabbage:
  • Celery, celeriac, radishes, sweet peppers, aubergines, pumpkin, winter squash, Jerusalem artichokes,
  • onions, leeks, fresh ginger, fresh turmeric, juniper berries, caraway, mustard, fennel and coriander
  • seeds
  • Flaked sea salt – about 2 teaspoons per 500g vegetables, but it’s not an exact science


  • Some big bowls or, best, 5-litre or bigger plastic food-grade tubs/buckets
  • Kraut masher or pestle, or a at-ended rolling pin
  • Chopping boards
  • Selection of sharp knives in different sizes
  • 4–6 large (750ml–l litre) Le Parfait jars

Number of servings

6 to 8 servings

Jar suggestion

Le Parfait Super Jars
All products


  1. Prepare
    For each cabbage, halve and then remove the core, but keep it to one side as it will make a useful plug. Remove or peel the skins and outer layers from the other ingredients as necessary. Where required, top and tail and core, removing seeds if you wish.
    Shred the cabbage, then chop coarsely. Chop small or finely dice all hard vegetables; there’s no exact specification to this, but the harder the vegetable, the smaller the pieces should be.
  2. Salt then pound, squeeze or both
    Throw your vegetables and any other herbs, seeds and spices into your bowl or tub, huggermugger, salting as you go. Taste for salt. The mixture should taste salty, no more. Get your hands into the mess of vegetables, mixing it up and then pressing down with your fists, or mix with your hands to combine and then start pounding with your masher. Keep mashing and pressing; you will see the vegetables start to glisten and sweat. Keep going – you want to see a pool of vegetable-coloured water at the bottom of the vessel.
  3. Jar
    Once there’s water swimming about, start to jar the mixture. Do this by hand and press down the vegetables in layers; use your masher to help you if it will fit inside the jar. You don’t want any air in the jars, so press down hard. Once the jars are about three-quarters full, you should find that the vegetable water is rising too. This is good. You want to pack each jar with your mixture to about 2.5cm below the top of the jar and the water should submerge the contents. If it does not, pour some of the juice or some filtered water into the jar.
  4. Submerge and seal
    You want your mixture to stay submerged but you can’t fill the jar to the brim or it might leak or, at worst, explode. This is where the cabbage cores come in useful. Cut them into suitable-sized cubes and lay one in the top of each jar. When you secure the lid the cabbage core plug will press down and submerge the contents. You can discard this plug later. Label the jars and leave them out at room temperature, on a tray, and in a cardboard box too if you’re worried about the volatility of your mixture. You can manage its fizziness by burping the jars.
  5. Burp
    For the first few days, release the build-up of carbon dioxide gas by undoing the lids, burping the
    jars, and then sealing them again. Do this morning and evening. After 3 or 4 days their liveliness
    will subside and you can cease burping.
  6. Eat and store, or store and eat
    You can start eating your sauerkraut when you like, such as when it stops bubbling. If you want toslow down the fermentation and to ensure winter-long keeping, store your sauerkraut in the fridge or a similarly cold place.
    Taste and enjoy your kraut as it develops, that way you will be having the benefit of not only different flavours as the sauerkraut ages and ferments, but a constantly evolving selection of lactic acid bacteria too. Long live bacterial diversity in our microbiome.

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