Spicy Sauerkraut Recipe


1 medium cabbage

1 tbsp sea salt

4 tbsp whey ( optional: collected from strained yogurt, see method below)

1/2 tsp dill seeds

1/2 tsp fennel seeds

1 tbsp dried marjoram

1 tsp dried chili flakes (if just want slightly spicy add 1/2 tsp)


For lacto-fermentation: place strainer over a bowl and line with 2 layers of clean cheesecloth. Pour in yogurt and let strain at room temperature overnight. Collect whey, and reserve thickened yogurt in refrigerator for another use.

Core and shred cabbage. Place in very large bowl.

Sprinkle over remaining ingredients.

Toss well then pound with meat hammer or rolling pin until cabbage starts to release some juices (about 10 minutes).

Spoon cabbage into 1 liter Mason Jar (wide mouth is easier) pounding down as you go, you should start to see natural juices come up the sides.

Make sure you have at least 1-inch of space between top of cabbage and top of jar. This helps to prevent bubbles and liquid created during fermentation from overflowing.

Add filtered water to just cover cabbage if not enough natural juices are released from cabbage.

Cover tightly with lid and leave at room temperature for 3 days.

Check sauerkraut after three days by unscrewing lid and seeing bubbles percolate.

Sauerkraut can be eaten right away but can still be a little too salty. Leave for an additional 7 to 10 days in a cool dark spot. You will notice cabbage change from mild green to translucent.

Transfer to refrigerator. Can be eaten right away but gets better with time.

Tizzard’s Tips

-You can skip the whey and just add an additional sea salt. The whey causes lacto-fermentation, which aids in preserving foods and contains beneficial lactobacilli.

-Get a little more creative on the next batch. Use a little less cabbage and add in grated carrots, sliced onion or minced garlic.

-Sometimes cabbage at top of jar browns from too much contact with the air. Don’t worry! Just skim off and throw away. Push cabbage further down until covered with liquid again.

-Reserve any leftover whey in fridge for next use. It stores for months that way. Great used  in baked goods and smoothies.

Heirloom Carrot Quinoa Salad with Spicy Sauerkraut


1 cup quinoa

1 tbsp coconut oil

1 small bunch heirloom carrots trimmed and peeled

2 tbsp raw apple cider vinegar

1/4 red onion finely chopped

1/2 red/orange pepper finely diced

4 tbsp good quality olive oil

1 tbsp cold pressed pumpkin seed oil

4 tbsp chopped fresh basil and parsley

sea salt and black pepper to taste

4 tbsp spicy sauerkraut

Garnish: raw pumpkin seeds and lime wedges


Rinse quinoa under cold water, cook according to package directions with 1 tbsp coconut oil. Keep covered and set aside off heat.

While quinoa is cooking blanch carrots in boiling lightly salted water until JUST tender. They should still have a bite to them. Drain and rinse under cold water to stop cooking process. Cut into coins.

In large bowl combine all remaining ingredients, except salt and pepper

Add in cooked quinoa

Season with salt and pepper to taste

Sprinkle with raw pumpkin seeds

Drizzle extra olive oil if needed.

Tizzard’s Tips

-Ever “Sprout” your quinoa? Sprouting or germinating grains before cooking increases nutritional value and makes them easier to digest. Rinse quinoa first and set in large bowl of water overnight. Rinse and drain well before cooking.

 -Pumpkin seed oil has an intense nutty taste and a plethora of nutritional benefits. It’s perfect for salads, dressings or drizzled on bread. Best used as a finishing oil and never for cooking, make sure you store in a cool dark place.