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Apple Kraut


apple kraut 2The reason I like to add fruit to my cultured vegetables is that many of these are prebiotics. Prebiotics allow the bacteria to proliferate and make more probiotics. Lemon and orange peel, apples, and berries, along with many vegetables such as onions, carrots, and garlic are all prebiotics. The more cultured foods you eat along with prebiotic foods, the more you will change the terrain inside of you and the healthier you will be. When friendly bacteria predominate, you glow with health.  You’ll have more energy and you’ll feel happier, things will seem more clear, and you’ll be able to meet life’s challenges with optimism. I know this because it happened to me. I was so sad, unhappy, exhausted, sick, and without hope before I found cultured foods. When I changed the world inside of me everything changed. I remember the first time I made cultured foods. Placing foods in a jar on my counter and letting them ferment was easy. But I was so tired, even that felt like work to me. Fast forward a few months later and I wasn’t just culturing one food, I was culturing everything! I started feeling so good that my life started changing dramatically and the woman who was too tired to do much of anything turned into a crazy Energizer bunny who was running circles around people half her age.

What Apples Mean To Me.☺- copy copy

When you have an imbalance of unfriendly bacteria versus good bacteria, you struggle along. You crave  the wrong kinds of food and your bacteria do this because those types of bacteria want to stay alive, too. You’re more vulnerable to yeast infections, colds, flu, acne, and many other health problems. You can feel exhausted, not really living like you should, and just “getting by” in life instead of truly living. Friendly bacteria can fix all this. They act like a SWAT team that can take over your microbiome, getting rid of the unhealthy microbes and dominating with strong healthy ones that fix not just your gut but your mood as well. Remember, 80% of serotonin is made in your gut!
Probiotics rebuild, and prebiotics nourish, friendly bacteria and they’re an unbeatable and powerful combination. When you feel good, you want to do good and this simple recipe is a great way to begin changing the world inside of you.

Apple Kraut
Apples and kraut are a wonderful combination and one I use a lot when I'm making kraut. Apples are a prebiotic and so you will get lots of extra probiotics from adding apples to your kraut.~Donna
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  • 1large cabbagefinely shredded or chopped into fine pieces
  • 1tablespoon Celtic Sea Salt
  • 4 applesshredded or finely chopped
  • 1package Cutting Edge Culturesor you can use 1/2 cup kefir whey
  • 1cup Waterto mix the starter culture
  • extra filtered waterspring water is fine too
Servings: gallon
  1. If using the starter culture, stir together the culture and water. Let the mixture sit while you prepare the ingredients—around 10 minutes. If using kefir whey, add it when the recipe calls for culture
  2. Remove the outer leaves of cabbage.
  3. Finely shred the cabbage using a food processor or a hand shredder.
  4. Slice 2 of the apples in thin slices and chop or shred the other two apples.
  5. Add the shredded apples to the cabbage and add salt. Toss to combine.
  6. Place the apple slices around the jar and then add the cabbage mixture to keep the pieces in place. You may only want to add two slices at a time and tip the jar on its side and fill with shredded cabbage then rotate and add more apple slices and cabbage until the jar is full but leaving two inches at the top for expansion.
  7. Add the Cutting Edge Cultures or kefir whey and cover with water, leaving two inches at the top
  8. Seal the container and let it sit on your kitchen counter, out of direct sunlight, for 6 days. After 6 days, place in the refrigerator. They are ready to eat after 6 days but taste better as the ferment in the fridge.
  9. Check the vegetables every day to make sure they are fully submerged in the water. If they have risen above the water, simply push them down so they are fully covered by the water. If any white spots formed because the veggies rose above the water, do not worry. Remember, this isn’t harmful. Just scoop out the vegetables that have the white spots on them and push the rest back under the water.
Recipe Notes

Apples are prebiotics and with help of cultured foods they nourish and build your microbiome.


28 Responses to "Apple Kraut"
  1. Hi Donna,
    I purchased your Milk Kefir months ago and have been enjoying all the different recipes. Trying to get the hubby on board…that may take awhile!
    Question… How long does whey last in the fridge before it needs to be tossed?
    Thank you for all the healthy information in your blog.

  2. Hi, I am a member of your mailing list however I don’t think I got the ebook. Can you send it to me please?


  3. First question: Can I substitute Kosher salt for the Celtic Sea Salt? It’s Memorial Day weekend and I don’t want to have to drive the 40 miles to a grocery store and I am determined to make this recipe tomorrow (my first ever attempt to ferment!). Second question: This recipe doesn’t require the air lock, right? I’m confused as to when one is used and when it isn’t.

    Thank you so much for your very informative web site.

  4. I ordered & received your airlock setup but misplaced the instructions. Do you have a video that shows how you set up the airlock or instructions on your website somewhere? Thanks.

    • Instructions for using your airlock lids.

      1. Before you begin, wash you lids and airlocks in hot soapy water and dry them.
      2. Prepare your vegetables and place in your canning jars, fill with the appropriate amount of water and or culture.
      3. Remove the clear plastic cap from the top of the airlock. Fill the airlock with water about half way up the plastic tube.
      4. Place the cap back on the airlock once you filled it with water and place it in the grommet on the lid, pushing down till the airlock is securely in the grommet.
      5. Screw the lid on the jar and tighten the lid firmly to prevent air from coming in the jar.
      6. When the vegetables are done fermenting, remove this lid and airlock and replace it with the plain lid and place the jar in the fridge.

  5. Hi! I bought some caldwell starter culture from you about a month ago…is that interchangeable with what your recipe is calling for? And I just noticed the package says refrigeration recommended and I didn’t! :/ do you think it will still work? Thank you so much for all the info you share! 🙂

  6. My yellow squash are ready to pick so I picked some and used Clairs cultured squash recipe and added a grape leaf to each jar to see if the grape leaf would make them crunchy. Do you think they will be OK? And can I use this same recipe to make cucumber pickles? I have 2 apples so I am going to make this apple kraut.
    Thanks Donna for all the effort you put into this site for our benefit.

  7. Whats the ide of using both salt and the cultures? If you are a pureist – Sandor katz style, salt would be all you need. If you follow someone like Donna Gates, then salt is ommitted, and packets of cultures are the way to go. Very confusing – seems like you have a foot in both camps? The cultures can definately make it more expensive, so – we are leaning towards just doing the old fashioned salting methods. Thoughts please.

  8. Hello,
    So are you saying it could take us a couple of months to get the microbiome that will help us to run around like energizer bunnies. LOL! Since I have found your site I have been going hardcore for two weeks. I can definitely feel a difference but it still feels like I have a ways to go. I have been making the kombucha for years and the fermented vegetables as well. But I often would forget about them or just be too lazy to get up from the table and get them out of the fridge. This was partly because I wasn’t sure how much to consume.
    Thanks for leading the way and for sharing how to do it!

  9. This sounds wonderful and I’ll try that! 🙂 But…. and maybe I missed it…. = WHEN is it ready to be eaten?
    Is it ready after 6 days when I put the jar in the fridge, or does it have to sit for a while in the fridge (days, weeks) before I can eat it?

  10. Could this recipe be made in quart jars? Larger ones are too heavy for me to handle.

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