How to Make Homemade Sauerkraut with Apple... The Old Amish Trick for Probiotic-Rich Gut Health
How to Make Homemade Sauerkraut with Apple... The Old Amish Trick for Probiotic-Rich Gut Health is a medium American (Pennsylvania Dutch) recipe that serves 4. 20 calories per serving. Recipe by Amish Cooking on YouTube.
Prep: 30 min | Cook: PT7D | Total: 45 min
Cost: $40.33 total, $10.08 per serving
Ingredients
- 1 head Green Cabbage (about 3 lb, medium; keep core for slurry)
- 2 tablespoons Coarse Sea Salt (non‑iodized; Celtic gray salt preferred)
- 1 apple Apple (medium, any variety (Gala or Honeycrisp preferred); keep skin)
- 1 cup Cabbage Core (saved from the head; prebiotic fiber source)
- 1 cup Spring Water (chlorine‑free; filtered or bottled)
- 1 jar Half‑Gallon Glass Mason Jar with Lid (food‑grade glass, 0.5 gal capacity)
- 1 piece Fermentation Weight (small glass or ceramic weight, or a clean stone)
- 2 leaves Clean Cabbage Leaves (outer leaves saved for topping)
Instructions
Prepare the Cabbage
Remove the outer 2–3 leaves (discard if not organic). Cut the head in half through the core, then each half into quarters. Cut out the V‑shaped core from each wedge and set aside. Shred the remaining cabbage into thin 1/8‑inch slices using a sharp knife.
Time: PT10M
Salt and Bruise the Cabbage
Sprinkle 2 Tbsp coarse sea salt over the shredded cabbage. Using clean hands (washed thoroughly), massage and crush the cabbage for 5–10 minutes until it releases its own liquid and the volume shrinks.
Time: PT10M
Make Apple‑and‑Core Slurry
Wash and dry the apple, keep the skin, quarter it and remove seeds and stem. Rough‑chop the pieces, then place them in a blender with the saved cabbage core pieces and 1 cup spring water. Blend just until a thick, slightly fibrous slurry forms—do not puree completely.
Time: PT5M
Combine and Pack the Jar
Add the apple‑core slurry to the salted cabbage and mix thoroughly. Transfer the mixture to the half‑gallon mason jar, pressing down firmly with your fist or the wooden pounder after each handful. Pack to within about 2 in of the jar rim, ensuring the brine rises above the cabbage. If needed, top with a little extra spring water so the cabbage is fully submerged.
Time: PT5M
Add Leaf Cover and Weight
Fold the two clean outer cabbage leaves and place them over the packed cabbage, pressing them just below the brine line. Then set the fermentation weight (or small glass jar) on top of the leaves to keep everything submerged.
Time: PT2M
Seal and Ferment
Screw the canning lid and ring on fingertip‑tight (do not overtighten). Store the jar in a warm spot (65–72 °F) away from direct sunlight. For the next 5–10 days, burp the lid once daily for 20 seconds to release CO₂. Taste after day 5; when pleasantly sour and still crunchy (usually day 7‑8), move to the next step.
Time: PT7D
Temperature: 65-72°F
Refrigerate and Store
Replace the canning lid with a regular tight‑sealing lid. Transfer the jar to the refrigerator. The sauerkraut will keep for six months or longer, slowly developing more flavor.
Time: PT5M
Temperature: 4°F
Serve and Enjoy the Juice
Each morning, stir the jar and pour 2 oz (about 60 ml) of the cloudy sauerkraut juice into a small glass and drink it straight or diluted with sparkling water. Use the kraut as a side dish with meals 2–3 times per week.
Time: PT0M
Nutrition Facts
- Calories
- 20
- Protein
- 1 g
- Carbohydrates
- 4 g
- Fat
- 0 g
- Fiber
- 2 g
Dietary info: Vegan, Gluten‑Free, Dairy‑Free, Paleo, Keto‑Friendly
Allergens: Apple
Ingredient Substitutions
- Instead of Green Cabbage: Savoy cabbage, Red cabbage
- Instead of Coarse Sea Salt: Kosher salt, Sea salt
- Instead of Apple: Pear
- Instead of Spring Water: Boiled and cooled tap water
- Instead of Half‑Gallon Glass Mason Jar with Lid: Any food‑grade glass fermentation vessel
- Instead of Fermentation Weight: Small clean jar filled with water
Equipment Needed
- Large Mixing Bowl
- Sharp Knife
- Wooden Crut Pounder or Wooden Spoon
- Blender
- Measuring Spoons
- Mason Jar with Lid
- Fermentation Weight
- Clean Cloth or Paper Towel (optional)
Critical Steps — Do Not Skip
- Salt and bruise the cabbage until brine forms
- Blend apple with cabbage core into a chunky slurry
- Pack the cabbage tightly so brine covers all pieces
- Place cabbage leaf cover and weight to keep everything submerged
- Ferment at 65‑72°F and burp daily
Chef Tips from the Video
- Use a wooden crut pounder carved by a family member for authenticity, but a sturdy wooden spoon works just as well.
- The apple skin adds extra pectin; do not peel the apple.
- Taste daily after day 5; the perfect sauerkraut is tangy yet still retains a crisp bite.
Troubleshooting
Mold appears on the surface of the kraut.
Remove the moldy layer immediately, ensure the cabbage is fully submerged, and add a fresh leaf cover and weight. If mold persists, discard the batch.
The cabbage stays above the brine and looks dry.
Press the cabbage down more firmly during packing and add a little extra spring water until the brine fully covers the vegetables.
Fermentation is very slow and no bubbles appear after several days.
Check that the ambient temperature is at least 65 °F. If it’s cooler, move the jar to a warmer spot or wrap it in a towel to retain heat.
Storage
Refrigerator: Up to 6 months or longer in a sealed glass jar
Freezer: Not recommended; texture changes
Room temperature: Only during active fermentation (5‑10 days) at 65‑72°F
Make-Ahead Tips
- Reserve 2 cups of finished kraut as a starter for your next batch to jump‑start fermentation.
- You can double the recipe using a 1‑gallon jar, keeping the same 2 Tbsp salt per 3 lb cabbage ratio.
- If you prefer a milder flavor, shorten the fermentation to 4‑5 days; for a stronger tang, let it go up to 12 days.
Frequently Asked Questions
What is the cultural significance and history of Apple and Cabbage Core Sauerkraut in Pennsylvania Dutch cuisine?
Apple and cabbage‑core sauerkraut is a centuries‑old tradition among Pennsylvania Dutch families. Grandmothers added an apple and the often‑discarded cabbage core to boost flavor, increase prebiotic content, and keep families regular through long winters. The practice reflects the Amish emphasis on self‑sufficiency and using every part of the harvest.
What are the traditional regional variations of sauerkraut in Amish and broader Pennsylvania Dutch cooking?
In Amish kitchens, sauerkraut is often made plain with just cabbage and salt, or with additions like caraway seeds, juniper berries, or shredded carrots. Some families add apples and the cabbage core, as shown in this recipe, while others might include beet juice for color or a splash of vinegar for extra tang.
How is Apple and Cabbage Core Sauerkraut traditionally served in Amish households?
The kraut is typically served as a side dish alongside meat meals such as pork roast, chicken, or sausage. It is also enjoyed on its own, and the probiotic‑rich juice is drunk each morning as a health tonic. Occasionally, it is mixed into soups or stews for added flavor.
What occasions or celebrations is Apple and Cabbage Core Sauerkraut traditionally associated with in Amish culture?
Sauerkraut is a staple during the fall harvest and winter months when fresh vegetables are scarce. It is also prepared for community gatherings, church potlucks, and family celebrations, providing a nutritious, long‑lasting side that supports gut health during cold weather.
How does Apple and Cabbage Core Sauerkraut fit into the broader Pennsylvania Dutch cuisine tradition?
Pennsylvania Dutch cuisine emphasizes simple, hearty, and preservable foods. Fermented vegetables like sauerkraut complement other staples such as pretzels, potato soup, and scrapple, creating a balanced diet that relies on seasonal produce and time‑tested preservation methods.
What are the authentic traditional ingredients for Apple and Cabbage Core Sauerkraut versus acceptable substitutes?
Traditionally the recipe uses green cabbage, coarse sea salt, a whole apple (skin on), and the cabbage core. Acceptable substitutes include Savoy cabbage for a milder flavor, kosher or regular sea salt instead of Celtic gray, and a pear if apples are unavailable, though the pectin content will differ slightly.
What other Pennsylvania Dutch dishes pair well with Apple and Cabbage Core Sauerkraut?
Apple and cabbage‑core sauerkraut pairs beautifully with roasted pork shoulder, smoked sausage, chicken pot pie, and hearty bean soups. It also complements simple boiled potatoes, rye bread, and Amish butter biscuits.
What makes Apple and Cabbage Core Sauerkraut special or unique in Pennsylvania Dutch cuisine?
The addition of an apple and the cabbage core introduces natural pectin and fiber, turning a basic fermented cabbage into a probiotic‑rich food that also supplies prebiotic fuel for the bacteria. This dual benefit makes it more potent for gut health than standard sauerkraut.
What are the most common mistakes to avoid when making Apple and Cabbage Core Sauerkraut?
Common errors include using iodized salt (which can inhibit fermentation), not pressing the cabbage firmly enough so air pockets remain, sealing the jar too tightly causing pressure buildup, and using chlorinated tap water that kills the beneficial bacteria.
Why does this Apple and Cabbage Core Sauerkraut recipe use an apple slurry instead of adding whole apple slices directly?
Blending the apple with the cabbage core creates a thick slurry that evenly distributes pectin and sugars throughout the cabbage, ensuring every bite receives prebiotic food. Whole slices would sit on top and not integrate as thoroughly, leading to uneven fermentation.
Can I make Apple and Cabbage Core Sauerkraut ahead of time and how should I store it?
Yes. After the 5‑10 day fermentation, transfer the jar to the refrigerator. The sauerkraut will stay good for six months or longer. Keep the juice in the same jar or decant into a small glass bottle for daily consumption.
What does the YouTube channel Amish Cooking specialize in?
The YouTube channel Amish Cooking focuses on traditional Amish and Pennsylvania Dutch recipes, emphasizing simple, farm‑fresh ingredients, time‑honored preservation methods, and practical tips for modern home cooks who want authentic rural American flavors.
How does the YouTube channel Amish Cooking's approach to fermentation differ from other cooking channels?
Amish Cooking highlights the cultural heritage behind each fermented food, uses minimal equipment, and stresses the importance of prebiotic ingredients like apples and cabbage cores. Other channels may focus on speed or commercial kits, while Amish Cooking stays true to centuries‑old, ingredient‑first techniques.
Last updated: August 14, 2026
