Easy Sauerkraut Recipe

Easy Sauerkraut Recipe | Real Food RN

One of my first baby foods was homemade sauerkraut. I ate it while sitting on my Grandpa’s knee. Great memories of eating it with him always draws me to eat more. Plus, this stuff is really good for you! Packed full of healthy probiotics and fiber. It’s also very inexpensive and easy to make. A staple food that we always have in our kitchen. I have made so many variations that I just had to share, but I will start with my basic sauerkraut recipe first…

Basic Sauerkraut Recipe: 


  • 1 large head of cabbage (or about 4 cups shredded cabbage)
  • 1 tbsp sea salt — we use this kind


  • Cut cabbage into shreds and place into a large bowl
  • Add sea salt
  • Massage together with your hands until the cabbage starts to weep (it becomes wet)

Easy Sauerkraut Recipe | Real Food RN

  • Add to your fermenting vessel (I use these) and push it down with your fist

Easy Sauerkraut Recipe | Real Food RN

  • Place a plate on top of the cabbage, and a weight of some sort if you are making it in a bowl or a larger fermenting vessel
  • I use a plastic (food grade) bag filled with water as a weight on the cabbage, because a plate won’t fit into my jar

Easy Sauerkraut Recipe | Real Food RN

  • Liquid should come off the cabbage and completely submerge the cabbage (this important as exposed cabbage will mold)
  • But make sure the cabbage is completely under the liquid

Easy Sauerkraut Recipe | Real Food RN

  • Alternately, you can use this slick little device
  • Let sit on your counter, covered with a towel for as long as you desire.
  • After a week if it tastes sour and you want to eat it then eat it
  • I’ve let batches go for 6 months…..yep, 6 months. It was delicious! Someone once told me that in Germany if the kraut is less than 2 years old, they call it coleslaw. It gets better with age, like wine and cheese!

(pictured below is my dill pickle sauerkraut)

Easy Sauerkraut Recipe | Real Food RN

Liver Detox Sauerkraut Recipe:


  • 1 head cabbage
  • 2 beets — beets help the liver detox
  • 1 apple
  • 2 Tbsp sea salt


  • Shred cabbage, put into large bowl
  • Shred beet and apple in a food processor until its shredded
  • Add to cabbage
  • Add salt
  • Massage until weeping
  • Put into fermentation vessel and ferment the same way as in the Basic Kraut recipe above

Spicy Sauerkraut Recipe: 


  • 4 jalapeños, thinly sliced
  • 1 head cabbage
  • 1 tbsp sea salt


  • Follow same directions as above, although you might want to wear gloves when massaging it. Or, just avoid touching your eyes for about 24 hours….ouch!

Heavy Metal Detox Sauerkraut Recipe:


  • 1 head cabbage
  • 1 bunch cilantro finely chopped — cilantro binds to heavy metals
  • 2 tbsp Hawaiian sea salt (with the charcoal in it) — charcoal binds to toxins and pulls them out of your body — where to find this


  • Follow same directions as above

Pickle Sauerkraut Recipe:


  • 1 head cabbage
  • 1 Tbsp dried (or fresh) dill


  • Follow the same directions as above

What is your favorite variation of homemade sauerkraut? Do you do it differently than I do? I would love to hear about it in the comments below!

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Homemade Sauerkraut | Real Food RN

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DIY Essential Oil Brushing Blend

DIY Essential Oil Brushing Blend | Real Food RN

I grew up brushing my teeth with the sweet flavored, brightly colored, fluoride filled toothpastes that you find at your local store. Even though it was catered to kids, I hated the stuff. It always made me gag. I would get so excited to brush my teeth up at the cabin in the summers because I got to use my Grandma’s Shaklee toothpaste and my Grandpa’s water pik with Listerine. I liked the mild, herbal taste of those oral care products. Once I dove into making my own self care products, naturally we had to make toothpaste too. We threw out the junk from the store, its just filled with chemicals made in a lab — and worst of all fluoride! Of course, being the lover of essential oils that I am, I had to use them in my recipe too. This essential oil brushing blend is not only soothing to your gums, but it also gives you crazy fresh breath! [Read more...]

Processed Foods Hurt Your Immune System and Gut Health

Processed Foods Hurt Your Immune System and Gut Health | Real Food RN

{This article is shared today with permission from Dr. Mercola. The information shared will be helpful to many people, especially if they are just starting out on their real food journey. I hope you enjoy! ~Kate}… 

If you could make one change in your life that would lower your risk of chronic disease, help you lose weight, and make you feel happier and more energized, would you do it?

The one change I’m referring to is cutting back on processed foods. It’s widely known that refined junk foods aren’t good for your body as they’re packed with sugar (including fructose), synthetic and rancid fats, preservatives, genetically modified (GM) ingredients, additives, and more.

Lesser known, yet equally important (if not more so), is the role of poor diet on inflammation and gut health – two factors that are intricately involved in virtually every aspect of your health.

In short, nearly all processed foods are the epitome of what you shouldn’t be putting in your body. The research against processed foods is hard to deny, or ignore, any longer, especially in light of a new study highlighting processed foods’ detrimental effect on your immune system and gut health (and that of future generations).

[Read more...]

How to Make Beet Kvass

How to Make Beet Kvass | Real Food RN

I have to admit that I was intimidated to make beet kvass because I though it was going to be super involved. Then one day I had some beets left over from a smoothie I was making and I decided to just finally give kvass a try. Wow, it is so easy! This has now become as routine for us as kombucha brewing! [Read more...]

Gluten Free Chicken Strips

Gluten Free Chicken Strips | Real Food RN

When I was a kid it was always a treat to go out to eat! Every time I would order the same thing: chicken strips and fries. I can still smell the greasy deliciousness. Now if I were to order that, oh boy would my stomach ache! All that GMO oil and gluten-filled breading. Now my kids are getting older and wise to these kinds of treats. I am not one to deprive them of some good old fashioned kid favorites so I came up with a healthy recipe of my own that does not have gluten and is made with healthy fats. My kids love them, and so does my husband. Now, gluten free chicken strips have become part of our regular meal rotation! [Read more...]

How To Relieve Psoriasis With Essential Oils

How To Relieve Psoriasis With Essential Oils | Real Food RN

Disclaimer: None of these health benefits have been evaluated or approved by the FDA. They are not intended to diagnose, treat, cure or prevent any disease.

I have been using essential oils in my home and for my family for many years now. I am happy to say that my kids have never been on antibiotics and have rarely even been sick. I attribute that to a healthy diet, strong immune systems, and using essential oils! We only use therapeutic grade essential oils because purity counts when using them on and inside of your body! Here is what we use to relieve itchy, dry skin and conditions similar to psoriasis. This is the typical protocol followed by Young Living users as well to relieve psoriasis.  [Read more...]

Paleo Coconut Macaroons

Paleo Coconut Macaroons | Real Food RN

My Grandma had a sweet tooth and she gave it to me! Her favorite treat was a coconut macaroon and a cup of coffee. I remember thinking she was crazy for liking cookies made from coconut! Not any more. We use so much coconut our house that I just had to try making them. I did not want to add sugar and junk though, so I made my own recipe: Paleo coconut macaroons. This recipe is a much healthier variation because they contain immune boosting raw honey, healthy fat in the coconut, and quality protein with the pastured eggs. Not to say these are a balanced meal in one little cookie, but they are a much healthier option if you are going to have a sweet treat! [Read more...]

How Chilies Can Be Used to Treat Pain

How Chilies Can Be Used to Treat Pain | Real Food RN

{This article is shared today with permission from Dr. Mercola. The information shared will be helpful to many people, especially if they are just starting out on their real food journey. I hope you enjoy! ~Kate}… 

Chili peppers are a staple part of the cuisine in Central America, Asia, and India, while in the US you can find countless varieties of hot sauce, often with the words “inferno,” “insanity,” or “fire” on the labels.

It’s this heat, of course, that draws so many to add chili peppers to their meals, and it’s also the reason for their many medicinal properties, including pain relief.

Chili peppers’ heat comes from capsaicin, a compound produced to protect the peppers from fungal attack.1 Capsaicin is colorless and odorless, but when you eat it, capsaicin tricks your brain into perceiving heat where it touches your body.2

Birds, interestingly, are not affected by capsaicin, and this allows them to widely disperse chili seeds for the plants’ survival. Virtually every other mammal, however, is – although humans are believed to be the only animal that chooses to willingly eat them.

[Read more...]

3-Ingredient Homemade Fudge

3-Ingredient Homemade Fudge | Real Food RN

I love fudge. I will say it again, I LOVE fudge. However, some of the ingredients in the tradidional fudge recipes that I have used in the past have some not so wonderful ingredients. GMO beet sugar, sweetened condensed milk, hersheys milk chocolate. You get the idea. I also love easy recipes. So, in a hurry to head out the door to teach an essential oils class I whipped this one up. It was an experiment that turned out amazing and kept my attendees quite happy throughout my class! The essential oil is optional, and you can also try different flavors: lavender, lemon, tangerine. But, seriously c’mon, it’s 3-ingredient homemade fudge, how can you go wrong with this one! [Read more...]

Miracle Oil To Prevent Stretch Marks

Miracle Oil To Prevent Stretch Marks | Real Food RN

When I became pregnant with my first child I decided that I needed to get every chemical off of my skin and out of my body. I had already been in thr process of doing this, but when I found out that these skin care products could potentially harm my growing baby, everything had to go! My loving hippie Mom whipped up some awesome miracle oil to prevent stretch marks. Let me tell you, not only did I not get one stretch mark so far with my three pregnancies, but this stuff is also amazing for your skin in general! So silky and moisturizing….and it smells like chocolate! Who wouldn’t want to run their belly with chocolate every night before bed?! [Read more...]