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How to make sauerkraut

Fermentation is a chemical change brought about by yeast, bacteria or mould. This process has been used for centuries by people in order to make and preserve certain types of food.

Health benefits of fermentation

Over 200 species of bacteria live in our gut. These microbes help break down food in our intestines, aid in the digestion process, help fight off disease, and boost our immune system. A good balance of intestinal flora is very important to our overall health. If we eat nothing but overly processed and hard to digest foods, then the fermentation process that occurs within will kick into overdrive resulting gas, bloating, diarrhoea, constipation and might possibly lead to other diseases like cancer. Providing our bodies with pre-digested foods such as fermented good will help the existing microbes within to do the job they need to do.

Fermentation is not only a way to preserve certain foods, it some cases it actually adds to the nutrient value of it. Fermented vegetables contain more vitamin C (sailors would eat sauerkraut to prevent scurvy).

How to make sauerkraut:

Sauerkraut is an extremely common fermented food that comes in many varieties and is very easy to make. It is an immune boosting, flu-fighting, cancer battling, and digestive aid that you can make in your kitchen without too much trouble. It tastes great in soups, and is even great by itself.

Here is what you need:

  • Ceramic bowl
  • Wooden spoon
  • A wide mouth 2 quart jar (or a 1 quart mason jar for half the recipe)
  • A pint size mason jar, or another glass object that can fit into the first jar and weigh down the vegetables.


  • One head of cabbage: shredded
  • 2 apples: peeled and sliced
  • 2 carrots: grated
  • Celtic Sea salt


As you shred the cabbage, add handfuls to the ceramic bowl and sprinkle salt over each layer to help draw out the moisture. Add the apples and carrots along with the cabbage into the jar and pack them down with the wooden spoon as you go. Make sure to release as much juices as possible.

Weigh down the veggies with your other jar, pressing down and pushing out as much air as possible and get the juices flowing.

Put a cheesecloth or towel over it and let it sit until it is tart and crunchy. This makes take a few days to a few weeks depending on the weather. Just be sure to test it often. Once tart, stick it in the fridge and enjoy at your convenience.

Gathering of Minds

5th December 2015 London

Wild & Roar – The Alchemy of Appreciation!Joel Gadzar

Joel will guide you through a playful, uplifting and inspiring approach to nutrition and wellbeing and share the tips for long-term success in establishing an authentic, healthy lifestyle that works for you.

Through an exploration of the four elements you will discover why mineral rich raw and wild foods matter and learn how to incorporate them into your everyday lifestyle.




· Correlation between the elements and pillars of health

· The best Mineral rich foods

· Raw foods and how to forage

This workshop will propel you to next level of wellness & vitality and inspire a deep desire to take charge of your health and inspire the people around you to do the same!

Joel is co-Founder, Director and Executive Chef of the hugely successful, innovative and vibrant Wild Food Café in Neal’s Yard, London.

Having spent more than half his lifetime devoted to discovering worldwide traditions of wellbeing and longevity his journey has led him to a deep exploration of body movement, detoxification and nutrition which he has been sharing and teaching internationally within the wellbeing industry for 15 years.




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