top of page

Food Recipe

Written by Maryanne Dowden

October 2023


  • Facebook Social Icon
  • Instagram Social Icon
  • RSS Social Icon
  • Twitter Social Icon

Food is our

I was inspired to share this recipe after listening to a talk by Sharon Flynn, who runs The Fermentary near Melbourne, and who is passionate about fermented foods. I love the simplicity in making sauerkraut (with a lot of help from my partner) and love the yummy umami flavour plus my gut bacteria benefit!!

Preparation Time:  approx. 1hr
Fermentation Time:  2-6 weeks


  • 2 litre jar for fermentation with *air lock

  • Large stainless-steel boiler etc for pounding cabbage in

  • Pounder e.g. wooden rolling pin

  • Weights e.g. boiled pebbles.


  • 2 green cabbages (about 2kg and organic if possible)

  • 50g fine salt with no iodine or additives (about 2.5%)

  • 15g caraway seeds (optional)


  1. Cut the cabbage in quarters and remove the woody stalks. Weigh the cabbage to ensure the salt to cabbage ratio is correct.

  2. Shred the cabbage finely with a sharp knife or put into food processor.

  3. Mix and massage the salt through the cabbage thoroughly so salt is distributed evenly (mix in large bowl that won’t break when pounding or a large stainless-steel boiler).

  4. Use your pounder to vigorously pound for about 5-10 minutes; until the cabbage is dripping with its own salty water (this liquid forms the brine).

  5. Add caraway seeds and mix in.

  6. Pack the mixture tightly into the 2L jar so that the brine comes up to cover the cabbage. If there’s not enough brine, use water with 2.5% salt added to cover the mixture. Leave some room at the top of the jar (thumb length for 2L jar) to accommodate a bit of growth and movement plus weights.

  7. Cover mix with cabbage leaf, then weights to keep cabbage under brine as it moves. Provide an *airlock or wrap stretchy plastic around the top of the bottle to allow for expansion.

  8. Leave it undisturbed for at least 2 weeks, longer when its colder. We leave ours for about 6 weeks at 15 – 17°C. When ready transfer to glass bottles and will keep in fridge for about 12 months.


Ferment for Good: Ancient Foods for the Modern Gut

  1. A clean environment to start is important - use hot water to wash equipment.

  2. What temperature to ferment at? 12°C min, ideally 17°C, max 21°C. Basically Sydney winter room temperature with least variation in temperature, preferably in a covered container

  3. *Airlocks are important to release the carbon dioxide that’s created as bacteria break down the sugars and starches, without letting new air into the environment. You can use a thin rubber glove stretched over the jar; stretchy plastic or you can buy a system such as S-bend air locks from brewing suppliers.

bottom of page