For anyone managing candida or looking to boost their gut health, raw fermented foods are a game-changer. This creamy coconut yogurt sauerkraut combines the natural probiotics of raw cabbage fermentation with the richness of unsweetened coconut yogurt, creating a tangy, gut-healing condiment that’s dairy-free, sugar-free, and candida-friendly. It’s easy to make at home, packed with beneficial bacteria, and perfect as a side dish, topping, or snack to support digestion and overall microbiome balance.
Coconut Yogurt Sauerkraut
Equipment
- 1 Large Mixing Bowl
- 1 Glass Jar with at least 1 inch headspace
- 1 Wooden Spoon or Clean Hands for Massaging Cabbage
- Lid or Cloth Cover to allow gases to escape during fermentation
Ingredients
- 1 small green or red cabbage finely shredded
- 1 –2 teaspoons sea salt
- 2 –3 tablespoons unsweetened coconut yogurt with live cultures
- 1 –2 teaspoons grated fresh ginger optional, for flavor and gut support
- ¼ teaspoon ground turmeric optional, for extra anti-inflammatory benefits
Step-by-Step Instructions
- Prepare the cabbage: Shred the cabbage finely and place it in a large mixing bowl. Sprinkle with sea salt and massage with clean hands for 5–10 minutes until the cabbage releases liquid.1 small green or red cabbage, 1 –2 teaspoons sea salt
- Add coconut yogurt and spices: Mix in the unsweetened coconut yogurt thoroughly. If using, add grated ginger and turmeric, and stir well.2 –3 tablespoons unsweetened coconut yogurt, 1/4 teaspoon ground turmeric, 1 –2 teaspoons grated fresh ginger
- Pack into a jar: Transfer the mixture into a clean glass jar. Press down firmly so the liquid rises above the cabbage. Leave at least 2–3 cm (1 inch) of headspace at the top.
- Cover and ferment: Cover loosely with a lid or cloth to allow gases to escape. Leave at room temperature (18–22°C / 65–72°F) for 2–5 days, tasting daily. The sauerkraut is ready when it is tangy and slightly fizzy.
- Store: Seal with a tight lid and refrigerate. It will keep for 2–4 weeks and continue to develop flavor slowly in the fridge.
- Serve: Enjoy as a side dish, topping, or snack to support digestion and gut health.
Notes & Tips
- Use unsweetened, live-culture coconut yogurt to keep it candida-friendly and probiotic-rich.
- Keep cabbage fully submerged in its liquid to prevent mold.
- Optional flavor additions: garlic, caraway seeds, or chili flakes.
- Fermentation time varies with room temperature; taste daily to reach your preferred tanginess.
- Store in a sealed glass jar in the refrigerator for 2–4 weeks.
Serve this creamy sauerkraut as a tangy topping for salads, roasted vegetables, or protein dishes, or enjoy it on its own as a flavourful snack. Make sure to store it in a sealed glass jar in the refrigerator, where it will continue to slowly ferment and develop flavor over time. With minimal ingredients and simple preparation, this recipe is a convenient, versatile, and effective way to support a balanced gut microbiome and overall digestive
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
