Apple and Fennel Sauerkraut Recipe: A Gut-Healthy Fermentation Adventure
Apple and Fennel Sauerkraut Recipe with Gut Health Benefits
There’s something almost magical about transforming simple cabbage into tangy, probiotic-rich sauerkraut. I still remember the first time I fermented cabbage in my kitchen – the anticipation, the bubbling brine, and that rewarding crunch of the first bite. Fermentation has a way of connecting us with age-old culinary traditions while delivering modern health benefits. In this warm kitchen story, we’re taking a classic and giving it a twist: Apple and Fennel Sauerkraut . This gut-healthy sauerkraut infuses sweet apple and aromatic fennel into the mix, creating a delicious ferment that’s as good for your body as it is for your taste buds. If you’re curious about how to make sauerkraut at home (and why it’s worth the wait), you’re in the right place!
In this guide, I’ll walk you through a detailed, easy-to-follow recipe for apple & fennel sauerkraut – from ingredients and method to fermentation guidance and troubleshooting. Along the way, we’ll chat about the science-backed gut health benefits of sauerkraut and fermented foods. (Spoiler: your microbiome will thank you, and we have studies from Stanford and others to prove it!) We’ll also compare homemade vs. store-bought sauerkraut , and highlight why Good Nude Food’s Superkraut might just be the best sauerkraut in the UK – a superior, time-saving alternative for those days when you want all the benefits without the work. Finally, stick around for a FAQ section that answers your burning sauerkraut questions (How long does it last? Can you use red cabbage? What if mould appears? And more).
So grab your apron and let’s embrace our inner fermentistas! This journey is warm, informative, a touch playful, and totally credible – just like a Good Nude Food blog should be. By the end, you’ll have a jar of homemade apple-fennel sauerkraut fermenting away (or the know-how to get one started), a deeper appreciation for fermented foods for gut health, and perhaps a newfound craving for a daily dose of tangy gut healthy sauerkraut . Let’s get started on this flavourful adventure.
Winner of UK's Best Sauerkraut
Table of Content
Why Fermented Sauerkraut is Fantastic for Your Gut Health (Backed by Science)
Before we dive into chopping cabbage, let’s talk about why sauerkraut and fermented foods are so celebrated in the wellness world. It’s not just foodie folklore – there’s solid science behind the gut health buzz. Fermented foods like sauerkraut are rich in probiotics (the “good” bacteria), and these friendly microbes can make a real difference for your digestive system and overall well-being. In fact, research suggests that eating fermented foods can help ease digestive issues, restore balance to gut bacteria, and support overall gut health.
A healthier gut lining means a more resilient digestive system (think less bloating and a happier tummy). It’s no surprise fermented foods have been associated with benefits ranging from better digestion to stronger immunity.
HOW DOES IT WORK?
During fermentation, natural bacteria transform the sugars in cabbage into lactic acid, which preserves the food and fosters a thriving community of beneficial bacteria. These probiotic microbes help bolster your gut microbiome – creating a healthier mix of microbes and even strengthening the intestinal walls that protect your gut. A healthier gut lining means a more resilient digestive system (think less bloating and a happier tummy). It’s no surprise fermented foods have been associated with benefits ranging from better digestion to stronger immunity.
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Speaking of immunity, fermented foods aren’t just working minor gut magic – they can have systemic effects . A landmark Stanford University study found that a diet rich in fermented foods (like yogurt, kimchi, sauerkraut , etc.) led to an increase in overall microbial diversity in the gut and decreased markers of inflammation in the body. In the Stanford trial, participants who ate fermented foods showed lower levels of inflammatory proteins (such as Interleukin 6, linked to conditions like arthritis and diabetes) and calmer immune cell activity. Essentially, adding daily fermented foods may train your immune system to dial down unnecessary inflammation. Pretty cool, right?
Winner of UK's Best Sauerkraut
Sauerkraut in particular has some special perks. It’s basically a jar of nutrition : cabbage is loaded with fibre, vitamin C, vitamin K, and minerals, and fermentation makes these nutrients more bioavailable. For example, one cup of sauerkraut can provide around a quarter of your daily vitamin C needs – great for your immune system. Plus, the probiotics in live sauerkraut can assist in everything from nutrient absorption to potentially fending off the common cold. Some early research even links fermented foods to mental health benefits; one large study noted that people prone to anxiety had improved symptoms when they regularly ate fermented fare (Grandma’s advice to have some sauerkraut might actually soothe your nerves – who knew!).
It’s important to note that many of these benefits come from raw, unpasteurised sauerkraut . Heating or pasteurising sauerkraut (as is common in mass-produced store jars) kills the live probiotic bacteria. So, if you want those gut-friendly bugs, opt for “live” sauerkraut that’s sold chilled and labeled as containing live cultures. Good Nude Food’s Superkraut, for instance, is a raw, unpasteurised sauerkraut – meaning it’s teeming with beneficial bacteria, just like your homemade batch will be.
To sum up the science in simple terms: fermented foods for gut health are a real thing. They deliver a dose of friendly microbes and bioactive compounds that can help keep your digestion smooth, your immune system supported, and inflammation in check. As Harvard Health Publishing puts it, fermented foods can “bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines” health.harvard.edu . And researchers at UC Davis recently found that sauerkraut (fermented cabbage) helped maintain the integrity of intestinal cells under inflammatory stress – an indication that sauerkraut could help protect your gut lining ucdavis.edu . Even a little serving daily may go a long way: “A little bit of sauerkraut could go a long way,” noted the lead researcher, suggesting that regular small doses might help fight inflammation and build a resilient digestive tract over time ucdavis.edu .
Pretty convincing, huh? All this to say – when you’re making or munching on sauerkraut, you’re not just treating your taste buds. You’re likely giving your gut a gift. Now let’s reward that patience with a hands-on recipe so you can create your own jar of probiotic goodness!
Why Sauerkraut Is So Good for You
Fermentation transforms ordinary cabbage into a living, tangy superfood. During this process, beneficial bacteria (like Lactobacillus) break down sugars into lactic acid, which preserves the cabbage and boosts its nutritional value.
Science-Backed Benefits:
Supports digestion and gut microbiome diversity
Boosts immunity
May reduce inflammation (Dimidi et al., 2019)
Increases B-vitamins and bioavailability of minerals
Rich in fibre and low in calories
Winner of UK's Best Sauerkraut
Apple and Fennel Sauerkraut: Ingredients and Step-by-Step Recipe
Time to roll up our sleeves and get fermenting. This Apple & Fennel Sauerkraut recipe takes a traditional sauerkraut and elevates it with the crisp sweetness of apple and the subtle licorice notes of fennel. The combination was inspired by a classic apple-fennel salad – and trust me, it works brilliantly in a ferment. The apple adds a hint of natural sweetness and extra nutrients (hello, pectin and antioxidants), while fennel brings an aromatic twist that pairs wonderfully with cabbage. The result is a complex, slightly sweet-tart sauerkraut that’s delicious and gut healthy. Plus, it’s 100% vegan, gluten-free , and packed with those live cultures we love.
Ingredients:
1 medium green cabbage (about 3 pounds / ~1.3 kg), finely shredded
2 medium apples , firm and crisp (a tart variety like Granny Smith or Braeburn works well), cored and thinly sliced or julienned
1 tablespoon fennel seeds (for that fragrant fennel flavour)
4 teaspoons coarse sea salt (roughly 2% of the weight of your cabbage+apple; this is about 20-24 grams of salt)
1 teaspoon caraway seeds (optional) – caraway adds a traditional sauerkraut flavour and pairs nicely with apple/fennel, but you can skip or substitute with dill or ginger if you prefer.
A note on produce: Fresh, organic ingredients are ideal. Using organic cabbage and apples ensures no pesticide residues interfere with fermentation (those chemicals can sometimes hinder our friendly bacteria). But whatever you have should work – just give everything a good wash. You can also swap green cabbage for red cabbage if you want a vibrant purple sauerkraut; the process is the same (and yes, you can use red cabbage for sauerkraut, it’s just as easy!).
Equipment Needed
Large mixing bowl – for massaging the cabbage and salt.
Cutting board and a sharp knife (or mandoline slicer) – for shredding cabbage and slicing apples thinly.
Fermentation jar or crock – a large wide-mouth mason jar (1 to 1.5 litre capacity) is perfect. Make sure it’s clean.
Fermentation weight – You can use a glass fermentation weight, a small glass jar that fits inside the big jar, or even a boiled smooth rock. In a pinch, a zip-lock bag filled with water can work as a weight.
Clean cloth and rubber band OR airlock lid – to cover the jar. A cloth keeps bugs/dust out while letting gases escape. An airlock lid is a fancy one-way valve lid that burps the jar for you.
Clean hands – your hands are your best tool for this job!
Winner of UK's Best Sauerkraut
How to Make Apple and Fennel Sauerkraut
Step-by-Step: How to Make Apple & Fennel Sauerkraut
Follow these simple steps and you’ll have your sauerkraut fermenting in no time. Fermenting is more about patience than effort – the prep is easy and quick, and then nature takes over.
1. Prepare the Cabbage
Remove any tough or wilted outer leaves from your cabbage. (Pro-tip: set one clean outer leaf aside – we’ll use it later as a “cover” in the jar.) Cut the cabbage into quarters and slice out the core from each quarter. Now, shred the cabbage finely. You can do this by slicing with a sharp knife into thin ribbons, or use a mandoline for faster, even shredding. Aim for shreds about the thickness of coleslaw. The thinner the cabbage is sliced, the easier it releases liquid and ferments.
2. Mix with Salt & Massage
Place the shredded cabbage in your large bowl and sprinkle the sea salt evenly over it. Now the fun part – with clean hands, start massaging and squeezing the cabbage. At first it might not seem like enough salt, but as you massage, the cabbage will begin to soften and release water (this brine is what we need to submerge and preserve the kraut). Massage for about 5-10 minutes. You’ll notice the volume of cabbage shrinking and the texture becoming wetter. By the end, there should be plenty of liquid (brine) in the bowl. The cabbage will look a bit wilted and there may be puddles of brine – that’s perfect. This step is critical: the salt draws out water from cabbage, creating the natural brine that allows fermentation while preventing bad bacteria. (If you’ve had a rough day, consider this cabbage massage very therapeutic!)
3. Add Apple and Fennel
Once the cabbage is well massaged and juicy, toss in the sliced apples, the fennel seeds , and caraway seeds (if using). Mix everything together in the bowl. You don’t need to massage as intensely now – just mix and gently squeeze so the apples and spices are evenly distributed. As you stir, you’ll smell that lovely whiff of fennel and apple. It’s already enticing!
4. Pack the Jar
Time to pack the mixture into your clean fermentation jar. Grab handfuls of the salted cabbage-apple mixture and press them into the jar. Pack it tightly – use your fist or a wooden spoon to tamp it down firmly with each addition. The goal is to eliminate air pockets and get the brine to rise above the solids. You should see brine liquid coming up over the cabbage as you press. Continue until all the mixture is in the jar. Ideally, leave about 4–5 cm (a couple of inches) of headspace at the top of the jar; this space allows for expansion and bubbling during fermentation.
5. Add Weight and Cover
Remember that clean cabbage leaf we saved? Place it on top of the packed mixture in the jar, tucking it down the sides a bit. This leaf acts like a blanket to keep shreds from floating up. Now put your fermentation weight on top of that leaf. The weight ensures everything stays submerged under the brine. Any cabbage or apple bits above the liquid can expose to air and potentially grow mold, so this step is key. If your brine doesn’t initially cover the solids, give another firm press or two; if there’s still not quite enough liquid to cover, you can add a little bit of additional brine (mix a half teaspoon of salt in a cup of water and use just enough to cover the top). Now cover the mouth of the jar with a clean cloth secured with a rubber band (or loosely screw on a lid, or affix your airlock lid). We want the ferment to breathe out gases but keep dust out.
6. Fermentation Time!
Place your jar in a cool, dark spot at room temperature. An ideal temperature is around 16-22°C (60-72°F) – basically normal room temp. In this range, fermentation will be active but not too rapid. Now, let it ferment for 3-4 weeks . Check your ferment daily : you’ll see (and hear) some bubbling within a day or two as the Lactobacillus bacteria get to work producing CO₂. If you’re using a cloth cover, also press down on the weight or cabbage each day to keep it submerged and release any gases. If you’re using a sealed jar or regular lid, you must burp the jar daily – simply loosen the lid for a second to let built-up gas escape, then tighten again. (This prevents pressure build-up – no one wants a sauerkraut jar explosion!). As you check it, skim off any white film if it appears on top of the brine – that’s likely just harmless yeast (kahm yeast). Important: Make sure the cabbage stays under the brine. If you see any pieces poking up, push them down under the liquid.
7.Taste and Decide When It’s Done
Sauerkraut is a bit subjective – you can ferment it to your taste. After about 7 days , sample a little forkful. It should be developing a nice tangy flavour. If you prefer a milder kraut, you might decide it’s ready around 1-2 weeks. For a stronger, more sour punch (and softer texture), let it go for the full 3-4 weeks or even longer. Many kraut enthusiasts ferment for 4+ weeks. There’s no strict rule – the longer it ferments (up to a point), the tangier and softer it gets. For this apple-fennel kraut, around 2 weeks is often a sweet spot: the apple remains distinct but nicely soured, and the fennel aroma still pops. Once it tastes good to you , it’s time to stop fermentation.
8. Transfer to Cold Storage: When your sauerkraut has reached the desired flavour, remove any scum or stray bits from the top, then seal the jar with an airtight lid and transfer it to the refrigerator . Cooling greatly slows fermentation, essentially “freezing” your sauerkraut at a flavour you like. Congratulations – your Apple & Fennel Sauerkraut is ready to enjoy!
Yield: This recipe makes about a quart (approximately 1 litre) of sauerkraut, which is roughly two 500ml jars worth. Feel free to scale up if you want a bigger batch – just keep the cabbage-to-salt ratio roughly the same (2% salt by weight).
Fermentation Tips & Troubleshooting
Fermenting is easy, but as a proud fermenter I’ll share a few tips to ensure success (and address any worries):
Use Fresh, Quality Ingredients: Starting with fresh cabbage and apples will yield the best crunch and flavour. Also, organic is preferable since pesticides can interfere with fermentation. If your cabbage is very old or dry, it may not have enough water to release – in that case, a bit of added brine (salt water) can help.
Salt is Key: Don’t skimp on salt or use iodised salt. Sea salt or pickling salt is best. Salt pulls out moisture and inhibits bad bacteria while your good lacto-bacteria take over. Too little salt can lead to spoilage; too much can slow fermentation. The 2% by weight rule is a good guideline.
Keep Everything Submerged: “Under the brine, all is fine.” The biggest rule of fermentation! Make sure your kraut is always below the liquid. This prevents mould. If you do see mould on the surface (it might look fuzzy, black, green or pink – different from harmless white yeast film), don’t panic. What if mould appears? Simply scoop out the mouldy bits plus an inch of kraut below them and discard. As long as the sauerkraut beneath the brine looks and smells normal (sour and cabbagey, not rotten), it should be fine to continue fermenting. When in doubt (like if it smells foul or the mould is throughout), it’s safer to throw it out and start over. But a little surface mould on top, while not ideal, doesn’t always ruin the batch below. Using proper weights and a clean setup helps avoid this altogether.
Room Temperature Matters: Fermentation will happen faster at warm temps (above 22°C) and slower at cooler temps. If your home is very warm, check the kraut sooner (it may be done in 7-10 days). If it’s cooler, you might ferment 3-4 weeks. Extremely high heat can make things mushy or encourage spoilage, so aim for that comfortable room-temp range.
Patience, Young Kraut-apprentice: It can be tempting to eat your sauerkraut after just a few days (and you can technically), but the probiotic levels and depth of flavour really ramp up after a week or two. So give it time – good things are happening in that jar!
No Double Dipping: When your kraut is finished and you’re scooping some out to eat, use a clean utensil. Introducing dirty forks or your fingers can introduce unwanted bacteria to the jar. Also, keep the remaining kraut pressed down and covered in its brine in the fridge.
Storage: So, how long does sauerkraut last? Once fermented and refrigerated, your sauerkraut can last for months – often 3 to 6 months easily, sometimes up to a year, as long as it stays submerged and handled with clean utensils. It may continue to slowly get more sour over time. If it develops an off smell, colour, or visible mould in the fridge, then it’s time to toss it. But properly stored, this is the ultimate make-ahead food!
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What to Eat Sauerkraut With (Delicious Serving Suggestions)
Now that you have a jar of apple-fennel sauerkraut ready, you might be wondering: what do I eat it with? The short answer is: just about anything! This tasty ferment is incredibly versatile. Here are some of my favorite ways to enjoy sauerkraut as part of everyday meals:
Here are some great ways to eat it:
On Avocado Toast – Adds a tangy crunch to a creamy favourite.
In Grain Bowls – Perfect as a topping for quinoa, brown rice, or millet.
In Wraps and Sandwiches – Gives an extra layer of flavour and texture.
With Roasted Vegetables – Brightens up sweet potatoes or carrots.
On Grilled Fish or Tofu – Complements proteins with a burst of acidity.
On a Cheese Board – A unique and healthy addition to a snack platter.
However you enjoy it, you’ll be getting not only great flavour but also a dose of fermented foods for gut health in your day. In traditional cuisines, sauerkraut is often served as a condiment or side to help with digestion – for example, alongside heavy or fatty foods, the acidity of kraut can lighten the palate and aid digestion. So, feel free to be creative: sauerkraut is more than a mere hot dog topping (though it shines there too).
Homemade vs Store-Bought Sauerkraut (and What Makes Superkraut Special)
After going through this recipe, you might be thinking: This is wonderful, but it does take some time… could I just buy sauerkraut? It’s a great question. There are pros and cons to homemade vs. store-bought sauerkraut , and not all sauerkraut products are created equal.
Homemade Sauerkraut: The big advantages here are control and probiotics. You control the ingredients (just cabbage, fruits/spices, and salt – no preservatives, no vinegar). You also ensure it’s a live, unpasteurised sauerkraut brimming with beneficial bacteria. Homemade kraut, when done right, tends to be super fresh, crunchy, and richly flavoured. Plus, you can get creative with flavours like we did with apple and fennel. The cost per jar is also very low – cabbage and salt are cheap! The main downside is, of course, time and effort . It takes a couple of weeks of fermenting (though your active prep time is maybe 30 minutes). There’s also a bit of a learning curve and the need to monitor it. Some people also feel nervous about fermentation at home (though it’s quite safe when you follow basic steps).
Store-Bought Sauerkraut: This is convenient – you can eat it immediately, no waiting. But when we say “store-bought”, we need to distinguish: many supermarket sauerkrauts (the shelf-stable ones in cans or jars) have been pasteurised or made with vinegar (quick pickled) rather than naturally fermented. Those won’t have live probiotics, and often the flavour is more one-dimensional (sour vinegar vs. complex tang). They still have fiber and vitamins, but you miss out on the live culture benefits. On the other hand, some health food brands and local producers sell raw, unpasteurised sauerkraut in the refrigerated section – those can be very similar to homemade in probiotic content. In fact, a recent UC Davis study found little difference in gut health benefits between lab-made sauerkraut and a good-quality store-bought sauerkraut – both helped protect gut function in their tests . So you can get a fantastic product without DIY, but you need to choose the right one.
By following these tips, you’re set up for a successful fermentation. Making sauerkraut is truly simple and safe – humans have been doing it for millennia without fancy equipment. After your first batch, you’ll likely feel more confident and maybe even experiment with other flavours (carrot-ginger kraut, anyone?).
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This is where Good Nude Food’s “Superkraut” comes in – and yes, I might be biased, but hear me out! Our Superkraut is essentially giving you all the benefits of a homemade, traditionally fermented sauerkraut with none of the wait. Here’s why we lovingly call it superior:
It’s Raw and Alive: Superkraut is unpasteurised sauerkraut that’s teeming with live cultures. We ferment it naturally in small batches, just like you would at home. So it’s gut healthy sauerkraut straight from the jar – no need to worry about whether those probiotics survived, they’re right there dancing in the brine.
Quality Ingredients & Flavours: We don’t cut corners. Good Nude Food uses organically sourced cabbages and an array of superfoods and spices to create unique flavours. For example, our range includes combos like Turmeric & Ginger (an anti-inflammatory powerhouse) and Red Hot Firekraut (with chilli and garlic). You get flavour plus added health benefits from these ingredients.
Award-Winning Taste: We’re not just tooting our own horn – others agree! Our Superkraut line has won some of the most prestigious food awards. In fact, our Turmeric & Ginger kraut snagged the title of UK’s Best Relish 2019 and we’ve earned Great Taste Awards as well. (Yes, this humble kraut is a decorated star!). If you’re looking for the best sauerkraut in the UK , our trophy shelf suggests we’re a strong contender.
Convenience: Let’s face it, life gets busy. Not everyone has 3-4 weeks to wait or the inclination to massage cabbage on the regular. Buying Superkraut means instant gratification – you get all that probiotic, high-fibre goodness ready to eat , anytime. Keep a jar in your fridge for a quick daily dose of fermented food. It’s a time-saving alternative to DIY, perfect for those who want the benefits without the project.
Consistency & Safety: We’ve fine-tuned our recipes and fermentation process, so every jar of Superkraut is consistent in flavour and texture. No guesswork, no “did I add enough salt?” worries. And because it’s produced in a controlled environment by fermentation experts (hi there 👋), you can trust it’s safe and high quality. We do the burping and monitoring for you.
In comparison, a generic pasteurised sauerkraut from the supermarket might give you crunch and a tangy taste on your bratwurst, but it won’t deliver the same probiotic punch or depth of flavour. Many commercial brands also add sugar, vinegar, or preservatives to extend shelf life, which aren’t part of authentic sauerkraut. Good Nude Food’s Superkraut is as authentic as it gets – just like homemade, but made by a pro (our founder, Evonne, is a bit of a fermentation guru!). We’re proud to offer a product that basically brings farmhouse fermentation to your table, hassle-free.
So, if you’ve never tried Superkraut and you’re serious about fermented foods for gut health, you might want to give it a go. It’s an easy way to incorporate sauerkraut into your daily routine without always planning weeks ahead. Many of our customers start by making their own sauerkraut (because it’s fun!), and they keep store-bought Superkraut on hand for when the last jar runs out or when they want to explore new flavours.
"The trillions of bacteria in our gut impact everything from digestion to immune function. Eating fermented foods like sauerkraut can enhance microbial diversity, which is linked to better health outcomes."
Winner of UK's Best Sauerkraut
Bottom Line
Homemade sauerkraut and Good Nude Food Superkraut both share the core qualities of being raw, probiotic-rich, and delicious. Homemade is wonderful for the experience and customisation; Superkraut is fantastic for convenience and variety with the same gut health benefits. And hey, there’s no rule you can’t do both! We love fermenting at home and we love the creative flavours we’ve put into Superkraut – it’s all part of the fermentation love.
Winner of UK's Best Sauerkraut
Final Thoughts
Fermenting your own sauerkraut is a rewarding kitchen adventure. With just cabbage, salt, and a little love, you can create a gut-friendly superfood in a jar. Our Apple and Fennel Sauerkraut recipe adds a playful twist to the classic, marrying tangy cabbage with sweet apple and fragrant fennel for a truly delicious result. Not only do you get to enjoy the unique flavour (that’s gourmet kraut, folks!), but you’re also harnessing time-honoured preservation and the power of probiotics to support your health. As we saw, science increasingly backs what food traditions have long known – fermented foods are fantastic for your gut and overall wellness, from improved digestion to reduced inflammation. And let’s not forget, it’s just plain tasty!
Whether you’re a DIY fermentation enthusiast or you lean on convenient options like Good Nude Food’s Superkraut (or maybe a bit of both), the important thing is that you’re including these gut healthy sauerkraut goodnesses in your diet. Your microbiome is likely doing a happy dance with each bite of live fermented food. If you’ve made it this far, I invite you to give this recipe a try – it’s simpler than it sounds, and there’s something almost meditative about the process (massaging cabbage can be quite zen). Plus, it’s an awesome feeling to say “I made this!” when you scoop some homemade kraut onto your dinner plate.
Lastly, a little call-to-action from us at Good Nude Food: if you’ve enjoyed learning about fermentation or want more tasty gut health tips, consider subscribing to our newsletter for recipes, insights, and exclusive offers. And if you’re curious to taste our award-winning Superkraut range (perhaps on days you’re not fermenting at home), we’d love for you to try it out – your gut will get those same benefits with zero wait. Check out our online store where you can find all our Superkraut flavours ready to be delivered to your door. We’re on a mission to make the best sauerkraut in the UK accessible to everyone, and once you taste it, you’ll know why we’re so passionate about our craft.
Happy fermenting, and here’s to your gut health! May your kraut be ever crunchy, your microbiome mighty, and your meals full of flavour. If you have questions or want to share your Apple-Fennel Sauerkraut experience, drop a comment or tag us on Instagram @goodnudefooduk with your creation. We can’t wait to see your ferments and hear how you’re enjoying them.
Now, go forth and ferment – and don’t forget to enjoy each tangy bite along the way!
Want to try this nutrient-packed sauerkraut recipe? We would love to see your version on Instagram or Facebook - Tag us @goodnudefooduk and use the hashtag #Superkraut
If you want to try out our gut friendly Superkraut, you can check out more on our store
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What is sauerkraut?
Sauerkraut is a fermented food made from finely chopped cabbage that is left to ferment with salt. During the fermentation process, natural bacteria break down the sugars in the cabbage, producing probiotics that are beneficial for gut health.
How long does homemade sauerkraut last?
After fermentation, your sauerkraut can last a long time when stored properly. Keep it in an airtight jar in the refrigerator . Properly refrigerated, sauerkraut can last for several months – often 3-6 months with great quality. In fact, some people find it can last even longer (up to a year) if the kraut remains submerged in brine and you always use clean utensils. Over time, it may continue to slowly ferment and become more sour or soft, but it remains safe to eat unless you notice mold, a rotten smell, or discoloration. Always trust your senses – if it smells off or looks strange, throw it out. But a well-fermented, well-stored kraut is remarkably sturdy (that’s why it was used to preserve the harvest for winter in the old days!). Remember Dr. Ludwig’s note from Harvard: fermenting cabbage into sauerkraut lets it last for months, whereas raw cabbage would spoil in weeks
Can I use red cabbage instead of green?
Absolutely! Red cabbage can be used with the exact same method to make sauerkraut. The result will be a beautiful purple-hued kraut (sometimes called “red kraut”). Red cabbage sauerkraut tends to be a bit crunchier and can have a slightly different flavor (some find it a touch sweeter or earthier), but it’s just as delicious and probiotic-rich. In fact, red cabbage brings extra antioxidants (anthocyanins – the compounds that give it that purple colour). So you’re welcome to substitute all or half of the green cabbage in our apple-fennel recipe with red cabbage. Visually, it will look different (imagine pinkish kraut if you mix red cabbage with apple pieces – quite pretty!). The only note is that red cabbage can sometimes take a little longer to ferment to full tenderness, but not by much. Otherwise, go for it. Many people enjoy using a mix of green and red cabbage for a multicoloured sauerkraut that looks great on the plate.
Is sauerkraut a good source of probiotics?
Yes, sauerkraut is one of the best plant-based sources of probiotics. The fermentation process creates live bacteria, such as Lactobacillus, which support a balanced gut microbiome and improve digestion.
What if I see mould or a weird film during fermentation?
Don’t panic. It’s not uncommon to see a bit of white film on top of your ferment – this is usually kahm yeast , a harmless wild yeast. It can look like a thin white milky skin on the surface of the brine. Kahm yeast is not dangerous, but it can give an off taste, so it’s best to skim it off if you see it. True mould tends to be fuzzy and coloured (black, green, blue, pink). Mould grows when something is exposed to air. If you find mould on the top of your sauerkraut, use a clean spoon to carefully remove it, plus an inch of the kraut below it. The rest of the sauerkraut beneath, which was under brine, is usually fine to keep fermenting. The presence of mould does mean you should adjust something – ensure your weights are keeping everything submerged, and maybe ferment in a slightly cooler spot if temperature was an issue. If mould keeps coming back or is widespread, you may unfortunately need to discard the batch and start over with more diligent submersion and cleanliness. Key point: Submersion in brine is your mould prevention. As long as your cabbage is underwater, mould has a hard time growing. Many home fermenters (myself included) have encountered a little surface mould at some point – it’s usually salvageable if caught early. But trust your nose; if the kraut smells truly unpleasant (not just sour but putrid), it’s safer to toss it.
Is it normal for sauerkraut to smell strong?
Fermentation does have an aroma. During active fermentation, you might notice a sour, tangy cabbage smell – that’s normal. It should smell like sauerkraut (think pickled cabbage), maybe with a hint of apple sweetness in this recipe. It should not smell like rotting garbage or sulfur. A healthy ferment’s aroma can be assertive but also kind of pleasant in a pickle-y way. If you’re in a small apartment, you might want to tuck the fermenting jar inside a cupboard or a less-trafficked room simply because the smell can waft a bit. Once refrigerated, the kraut’s smell will be milder unless you open the jar and take a whiff. So yes, some odour is normal, but you’ll quickly learn the difference between “yum, fermenting kraut” smell and “yikes, something’s wrong” smell. When in doubt, the sour tang is good, any overly foul or distinctly mouldy odour is bad.
How do I know if my sauerkraut is done fermenting or fermented enough?
Your taste buds are the best guide. After about a week, start tasting a little bit every few days. Early on, the cabbage will still taste more salty than sour. As days go by, it gets tangier (more lactic acid is forming). It’s done when it tastes deliciously tangy to you and the cabbage has softened to your liking. There’s no hard rule – some people stop at 7 days for a crunchy, mildly sour kraut; others go 21 days or more for a softer, very sour kraut. If you see that fermentation signs (bubbles) have slowed down a lot and the flavour is quite sour, it’s definitely fermented. You can also go by environment: at a warm room temp, kraut might ferment “faster” (be ready in 2 weeks) vs. a cooler room which might need 4+ weeks. And if you forget and leave it a bit long? Usually fine – it might just be quite soft and very tangy, but still good if no spoilage. Once it’s refrigerated, fermentation won’t completely stop but will slow to a crawl, so that essentially “locks in” the taste at that point.
Does sauerkraut go bad?
When properly fermented and refrigerated, sauerkraut is highly preserved (that was its original purpose!). It’s acidic and salty, which are hostile to bad bacteria. That said, yes, eventually sauerkraut can spoil or lose quality. Signs of bad sauerkraut include: a rotten or off odour, visible mould (black or coloured) inside the jar, a slimy texture (not just soft, but gooey), or an unpleasant taste. If you ever see bubbles in a refrigerated kraut jar or it spurts upon opening, it might be fermenting again due to warmth – usually not an issue, just eat or chill it. But if a long-forgotten jar has been in the back of the fridge for a year and is turning brownish or smells terrible, it’s time to say goodbye. Generally, in the fridge sauerkraut stays good for many months , as mentioned, with quality gradually declining. Always use clean utensils to avoid introducing gunk that could make it spoil. If it tastes fine and looks fine, it’s likely fine!
Is sauerkraut actually probiotic? Do I really get benefits from eating it?
Yes – as long as it’s raw and unpasteurised. Live sauerkraut (like your homemade batch or Good Nude Food Superkraut) contains various strains of lactic acid bacteria that are considered probiotic, meaning they can confer health benefits when consumed in adequate amounts. These include species of Lactobacillus, Leuconostoc, and others that flourish during fermentation. Research has shown that consuming fermented foods can introduce these beneficial microbes to your gut and possibly increase the diversity of your gut microbiome. A diverse microbiome is linked to better health outcomes across the board. Sauerkraut also contains prebiotic fibre (cabbage is rich in fibre that feeds good gut bacteria) and nutrients like vitamins C and K. So you’re getting a trifecta: probiotics, pre-biotics, and nutrition. Some studies – including one published in the BMJ – have noted improvements in digestion (like relief from IBS symptoms) in people eating unpasteurised sauerkraut regularly. Anecdotally, many people report better digestion, less bloating, and improved bowel regularity when adding a small daily serving of sauerkraut or other fermented veggies. It’s not a cure-all or replacement for medical care, but it can be a valuable part of a gut-friendly diet. The NHS notes that probiotics (from foods or supplements) may help restore the natural balance of bacteria in the gut after disruption and can be helpful for certain conditions like IBS though more research is needed for specific claims. In any case, regularly eating sauerkraut is a tasty way to support your gut. Just remember to keep it raw; cooking sauerkraut (like baking it into a dish) will kill the live bacteria, so add it as a topper or side at the end of cooking if you want the probiotic benefit.
How much sauerkraut should I eat for gut health?
When it comes to fermented foods, a little goes a long way. You don’t need to eat huge amounts to get benefits (and if your gut isn’t used to it, eating a whole cup in one go might make you gassy, if you are new to fermented foods – moderation is key!). Many experts suggest starting with 1-2 tablespoons of sauerkraut per day as a healthy addition. Even a forkful with each meal could be beneficial. If you’re new to probiotic foods, start small – try a tablespoon and see how you feel, then gradually increase to a few tablespoons a day. I personally love having a forkful in the morning with my eggs or avocado toast, or as a “shot” of kraut before dinner. That daily habit can help continuously seed your gut with good microbes. Of course, you can eat more if you enjoy it – just listen to your body. Some people happily eat ½ cup a day. If you experience excess bloating initially, scale back and let your system adjust. And be sure to also eat plenty of prebiotic foods (like veggies, fruits, whole grains) which feed those probiotics. The combination of high-fibre plant foods and fermented foods is ideal for gut health
Can I use this recipe to make gut healthy sauerkraut with other flavours (or make substitutions)?
Yes! Think of the recipe as a template. The basic ratio is cabbage + ~2% salt + optional additional veggies/fruits/spices. You can replace the apple and fennel seeds with other add-ins to create your own twist. Some ideas: grated carrot and ginger for a zesty kraut, shredded beet and caraway for an earthy version, or even pineapple and turmeric (like our other recipe) for an anti-inflammatory kick. If you want to use fresh fennel bulb instead of fennel seeds in this recipe, you can: thinly slice one small fennel bulb and add it in. It will ferment along with the cabbage (fennel bulb is quite water-rich, so it actually ferments nicely). The flavour might be a bit more subtle than using the seeds, but you’ll get lovely fennel aromatics. You can also add a bit of onion or garlic if you like those flavours. Want it spicy? Throw in a sliced chilli or some chilli flakes for a hot apple-fennel kraut. The key things that should not change: the salt percentage (to ensure safety) and the technique of keeping everything under brine. Otherwise, have fun with it – fermentation is equal parts science and art!
Why is Good Nude Food’s Superkraut called “Superkraut”? What makes it super?
We call it Superkraut because we’ve supercharged traditional sauerkraut with extra nutrients and flavour! Good Nude Food’s philosophy was to take humble sauerkraut and make it even more nutritious and delicious by adding “superfoods.” For example, our Supergreens Superkraut has spirulina (a protein-rich algae) and kale added to cabbage; our Turmeric & Ginger Superkraut adds those anti-inflammatory spices to the mix; and Red Hot Firekraut includes red cabbage, chillies, and garlic for a fiery, antioxidant-rich kick. These added ingredients give each variety a unique functional benefit (like turmeric for inflammation, or sea greens for iodine and minerals) on top of the baseline probiotic benefits of sauerkraut. So it’s like sauerkraut++ . Plus, all our krauts are raw, vegan, and packed with live cultures , which we consider pretty “super” indeed. We also just love a good pun – kraut is a superfood in its own right, so why not wear a cape and call it Superkraut! Our customers have reported great things, from improved digestion to simply craving the taste with every meal. The super is both about nutrition and the bold flavours that can transform your plate.
I’m new to fermented foods – are there any side effects?
Fermented foods are safe for the vast majority of people, but there are a couple of things to be aware of. If you’re not used to probiotics, introducing sauerkraut might cause a bit of gas or bloating at first as your gut microbiome adjusts (hence starting with a small portion). This is usually temporary and a sign that your gut bugs are having a party. Sauerkraut is high in histamine , a compound some people are sensitive to. If you have a histamine intolerance, fermented foods could potentially trigger symptoms like headaches or flushing. Also, sauerkraut is high in sodium (salt), so if you’re watching your salt intake, enjoy smaller servings or give it a quick rinse before eating to remove some surface brine (though you’ll lose some probiotics). The NHS notes that for most people probiotics are safe and usually don’t cause side effects, but those with severely weakened immune systems or certain health conditions should exercise caution. If you have concerns or a medical condition, it’s wise to consult your doctor. But generally, a few tablespoons of sauerkraut a day is considered a healthy addition to one’s diet. Listen to your body – it will usually tell you if something isn’t agreeing with it. And importantly, always use clean practices when fermenting ; a properly fermented sauerkraut is very safe to eat, but contaminated or incorrectly fermented veggies could be problematic. When in doubt, follow trusted recipes (like this one!) and you’ll be just fine.
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