By Chef Ella Freyinger

February 2021

This recipe can be used as a guideline for creating magical sauerkraut of all
kinds! This combo turns up the potency of this already healing and nutritive food. Stinging nettle has so many facets to her personality! I’ve added her here for her boundary cultivating spirit. As we begin to enter the portal of spring it is easy to overextend ourselves, waking from the winter and feeling the freedom of the sun. She reminds us to say no, to be mindful with how we use and share our energy. The ginger, turmeric and garlic create a trio of anti-inflammatory powers that boost the immune system and energize a sense of self. Fennel and caraway both contribute their carminative actions (they help relieve gas in the digestive system), further balancing the digestive tissues.


  • 1 green cabbage, shredded (save the outer leaves for packing the tops of the jars)
  • 2 cups grated carrots
  • 1⁄4 cup dried stinging nettle
  • 1 tbsp grated ginger
  • 1 tbsp minced garlic
  • 2 tbsp fresh grated turmeric
  • 1 tbsp caraway seeds
  • 1 tbsp fennel seeds
  • 1 tbsp Himalayan sea salt


  • The cabbage can be shredded with the fine slicer blade on a food processor or done by hand.
  • Place all ingredients in a large mixing bowl. Use your hands (I suggest wearing gloves to prevent your hands from getting stained by the turmeric) to mix and massage until the vegetables begin to wilt and release their juices. If the vegetables need a little extra help releasing their liquid you can add a little bit more salt.
  • Using tongs, add the mixture into a large clean jar. You will want to pack the mixture very tightly, making sure there is no air. Continue to pack tightly until the jar is almost full, about 1⁄2 inch from the top. The mixture should be covered by liquid.
  • Take one of the reserved outer cabbage leaves and fold the leaf, adding to the top of the jar. Make sure all of the mixture is submerged. Close your jar with an air-tight lid. Place the jars in a dark cabinet to ferment for 2-4 weeks. I like to place my jar on another dish, in case the expanding liquid attempts to escape from the jar.
  • The time it takes for your mixture to become sauerkraut will depend on the room temperature where it is being stored. When the mixture is softened and has developed an acidic flavor, it’s ready!
  • Add to salads, soups, eat by the fork full, mix is mashed potatoes.... the ways to get this medicine into your body are endless!
  • Enjoy!