Inspired living

Fermented Apple Sauerkraut Recipe

Fermented Apple Sauerkraut Recipe

Image: Lisa Guy

Including probiotic-rich foods like sauerkraut in your daily diet is one of the best ways to help boost your good bowel flora, which play a huge role in your immune and digestive health.

Makes: 1.2kg jar




  • Brine
  • 500mL filtered water
  • 1 tbsp sea salt
  • 400g shredded red cabbage
  • 1 apple, shredded
  • 1.2kg glass jar, washed well
  • ¼ cup organic apple-cider vinegar
  1. To make the brine, mix water and salt together in a jug.
  2. Wash your hands well then pack the cabbage and apple in a jar, pushing them down well.
  3. Pour brine over cabbage and apple, then pour in apple-cider vinegar. The cabbage and apple should be completely covered in liquid.
  4. Close the lid and give a gentle shake so brine and apple-cider vinegar mix together.
  5. Place jar in a warm place in the kitchen and let sit for 24 hours. You may notice some bubbling — this is normal.
  6. After 24 hrs, open the lid and press down vegetables again. If vegetables aren’t covered completely in liquid, add a little more water, salt and apple-cider vinegar.
  7. Close the lid and let it sit for another 6-7 days. Use a clean fork to remove veggies.
  8. If you notice a white bacteria film on the top of your brine, simply spoon it off.
  9. Tip: The thinner you slice the cabbage and apple, the quicker they will ferment and the softer they will be.


Lisa Guy

Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea.

Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food.

Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph's Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet .