Probiotic Rich Purple Kraut


I’m sure you have all heard by now how important the health of your gut is right? You’ve probably also heard that we need a good amount of healthy bacteria in our gut.

If you haven’t then here are some quick facts about our gut and gut bacteria:

  • We are are actually made up of more bacteria than human cells
  • Our immune system cells largely reside in our gut
  • 90% of our serotonin is made in the gut
  • Our gut is in constant communication with the rest of our body
  • A healthy gut means a healthy brain 

If you’d like to learn more about how to maintain a healthy gut, read this post

With that said, one of the best ways to promote a healthy gut, is to eat probiotic rich foods on a daily basis. This encourages the growth of good bacteria and includes kimchi, kefir, sauerkraut, kombucha and tempeh. And because homemade is always best, I make my own sauerkraut using purple cabbage. 

This recipe is so easy but does require a little patience to allow the cabbage to ferment. It is definitely worth the wait though and goes well in salads or as a side to any savoury dish.

What you’ll need:

  • A well cleaned mason jar or clip topped jar
  • Salt
  • 1 whole purple cabbage


Probiotic Rich Purple Kraut
A tasty and nutritious side to any meal.
  1. 1 whole purple cabbage
  2. 1 Tbs sea salt
  1. Wash hands and all utensils, bowls and jars thoroughly.
  2. Peel the outer layer of the cabbage and discard.
  3. Peel another layer and leave aside to use later.
  4. Thinly slice the cabbage and discard the stem.
  5. Place the sliced cabbage in a bowl and add the salt.
  6. Massage the cabbage until soft (roughly 15 minutes), it should leave a lot of liquid at the bottom of the bowl.
  7. Place the cabbage and the liquid into your clean jar and press down firmly with your firsts, packing the cabbage tightly in the jar.
  8. Do this until the liquid covers the cabbage then place the spare leaf on top.
  9. Close the jar tightly (make sure there is some space at the top of the jar so that it doesn't build too much pressure and explode).
  10. Leave in a dark place at room temperature for at least 5 days and up to 6 weeks depending on the tanginess you desire. Then store in the fridge thereafter.
Adapted from Fermentation Recipes
Fully Well By Mel

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