An ideal introduction to making your own fermented foods. Sweet apples with spices and cabbage makes this a delicious sweet version of sauerkraut. It’s delicious piled on top of a baked sweet potato or homemade bread, served alongside roast meats or fish or added to salads. Great recipe for encouraging children to eat fermented foods.


Apple Sauerkraut


Difficulty – Easy

Time – 15 minutes preparation plus fermenting time

Serves – 12 / makes 1 litre Kilner Jar

What’s good about it?

Making your own fermented foods is a great way to ensure beneficial bacteria to support overall gut health and microbiome diversity. Sauerkraut is also a great prebiotic food to support a healthy gut flora long term


  1. Shred the cabbage in a food processor, or chop with a knife. Add it to a big bowl.
  2. Dissolve the sea salt in 300ml warm water and stir to dissolve. Pour over the cabbage and massage the sea salt into the cabbage for about 5 minutes.
  3. Cover and allow the mixture to stand for 1 hour.
  4. Grate the apple or cut them into thin strips.
  5. Add the apples, ginger, cinnamon to the cabbage mixture and massage in well.
  6. Pack the cabbage mixture with the liquid in a sterilized mason jar and push it all the way down until it submerges in its own juices. Pour over additional water to ensure al the mixture is submerged.
  7. Place on the lid loosely so gas can escape as fermentation takes place. Set on the counter for 5-7 days. During fermentation the sauerkraut will bubble a little and become cloudy. If scum appears, remove it with a spoon. Taste to ensure it is fermented to your liking. Store in the fridge.


Did You Know?

Vary the ingredients in your sauerkraut. Adding grated carrot, pear, onion, garlic are additional options.

Makes 1 Litre Kilner Jar


1 head of white cabbage

2 tbsp sea salt

3 red apples

1tsp grated root ginger

1/2 -1tsp ground cinnamon to taste