These are my 2 favourite combinations, but the sky’s the limit.

1 large cabbage head (any kind except wombok)

2-2.5 tablespoons of sea salt

2 cloves garlic (finely chopped)

1 heaped tablespoon turmeric powder

2 teaspoons grated ginger

2 small birdseye chillies (finely chopped)


1 large cabbage head

1 Granny smith apple (julienned)

2 cloves of garlic (finely chopped)

2 tablespoons fresh dill (finely chopped)


Peel off outer leaves of the cabbage and place to the side for later use.  Cut the cabbage into quarters and remove the core. Thinly slice cabbage and place into a large bowl.

Add sea salt and start massaging the cabbage by squeezing it like a stress ball.  This will take 10-15 minutes, continue until the cabbage becomes soft and the water is drawn out by the salt.  At first it may seem like you’re to getting anywhere, but you will! Keep massaging until there is enough liquid to cover the cabbage when you press down.

Add any herbs, spices apple etc. at this stage or leave plain. Mix well.

Place in a glass jar (or jars) and press down on cabbage to ensure it’s completely submerged in the liquid.

Place a piece of cabbage leaf (the ones saved earlier) of the top of the mixture to cover and help keep mixture submerged.  Press this top leaf down to immerse.

Ensure you leave a couple of centimetres from the top of the jar to the top of the liquid.

Seal jar tightly with airtight lid and store out of direct sunlight.  Make sure you place an old towel or dish under the jar to catch any liquid.  Don’t worry if your jars get lots of leakage, this simply means that your sauerkraut is happily fermenting. Sauerkraut is usually ready after 1-2 weeks, though it can take longer in cooler weather.  Taste it to see if you like it, when you do, transfer to fridge.  If you’d like stronger flavours, keep fermenting up to 4-6 weeks and increase your happy little probiotics.

Peace, love and wellness,

Mandah xo

Wild Fermentation – A how to guide

Wild Fermentation - A how to guide


6-8 medium sized carrots (or vegetables of your choice), topped and tailed then cut into sticks
1-2 tablespoons fresh herbs (dill and coriander are my favourites for this)
4 cloves of peeled Australian garlic
2 tablespoons himalayan/sea salt (please note that you cannot use table salt for this)
1 litre filtered water
1L glass jar with lid


1. Mix sea salt with filtered water and stir until dissolved.

2. Place half the herbs and garlic in the bottom of the jar and add the carrot sticks.

3. Pour salt water over the carrots and ensure they are completely submerged.

4. Add remaining garlic and herbs.

5. Leave in a warm place away from direct sunlight, on top of a cloth or paper towel to absorb any spillage.

6. The fermentation process takes 3-5 days, depending on the temperature. The warmer the weather, the sooner they’re ready. The best way to tell if they’re ready is by tasting them, don’t be scared! Ferment them until they taste good to you. If you see bubbling, great! This means your veggies are happily fermenting.

7. Once they’re ready, store in the refrigerator indefinitely.


Carrots are best kept crunchy (the longer you ferment them, the softer they will become). I use this method for many different vegetables, including cucumber (which will become like gherkins), eggplant, beetroot, garlic and cauliflower.

During the fermentation process there will be a build up of gas in the jars. To avoid an explosion, it is important to “burp” the jars by opening the lid every few days to release the gases.

Peace, love and health,

Mandah xo