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Welcome to our CrossFit 2024 Nutrition Blog! YAY! We love food and trust that you do too. All the recipes you’ll see here have been personally made, taste tested and approved by our 2024 family members. Some may be first time original recipes while others passed down over the years by loved ones. We think you’ll enjoy them and lets be honest, who doesn’t love a new recipe to try? Enjoy!

Today’s submission is submitted by 2024 athlete and master fermenter, Zach! In this weeks blog, Zach shows us how to make Sauerkraut, a great staple for anyone… especially those who want to grow in fermenting!

Benefits of Sauerkraut:

– Low in calories and rich in nutrients and vitamins such as vitamins A, C, K, B.
– Sauerkraut contains vital minerals such as icon, copper, sodium, potassium, magnesium, and calcium.
– Full of probiotics. One serving of fresh sauerkraut contains as many probiotic bacteria as an entire bottle of store-bought probiotics.
– Healthy gut flora are linked to less inflation and all cause mortality.

Basic Sauerkraut

Required: Salt, Cabbage, Water
Optional: Garlic, Ginger, Onion, Caraway Seeds, Herbs

How To:
* remove large leaves (keep these) *

Step 1. Quarter cabbage and remove thick central stalk. Finely shred into thin ribbons. Toss into bowl.

  Step 2. Add salt to the tune of 2 Tbsp per pound of sliced cabbage. Sprinkle salt over shredded cabbage and massage to incorporate. Leave mixture for 1 hour to draw out moisture.

 Step 3. After an hour, squeeze the liquid out of your mixture. DO NOT DISCARD.

Step 4. Add the cabbage to your jar and pour the liquor brine over it. Take one of the large outer leaves and pack if down on top of your shredded cabbage. This will ensure everything stays submerged under the brine.

    Step 5. Press the mixture down to remove air bubbles, and add more brine if necessary. Ensure mixture is covered by at least 1 inch of brine.

Extra Brine: 1 Tb to 4 C H20

Step 6. Cap your sauerkraut and leave to ferment at room temp for 2-5 weeks or until bubbling stops. Taste occasionally and move to fridge when desired flavor is reached.

Food Safety

  • This ratio of salt discourages harmful bacteria and molds whilst encouraging the growth of Lactobacillus, a beneficial probiotic.
  • If you see a layer form on top of your brine, scoop it off. This is Kham yeast and, while not harmful, doesn’t add to the flavor of your kraut.


Once fermentation is underway, (marked by bubbles and sour smell) you must burp (open) your jar daily. The bacteria produce gasses and if left unburied they can rupture their vessel.

One of the surefire ways to tell that you have a healthy fermentation is when the brine turns cloudy. That means beneficial bacteria are proliferating in the brine.


Red Special: Purple Cabbage, Shredded Beet

Digestion Aid: Ginger, Garlic, Tumeric

Refreshing: Citrus zest, Ginger, Chili Pepper

Traditional: Green Cabbage, Caraway Seeds, Garlic, Carrots