BiotiQuest® Gut Health & Probiotics Blog with Martha Carlin

3 Delicious, Gut-Friendly Cabbage Recipes

Martha Carlin | Mar 08, 2024 |

With St. Patrick's Day on the horizon, I thought it would be fun to share a few of my favorite fermented cabbage recipes! They are each a little different in flavor, and serve different purposes (a full meal or side dish, vs something to sip on throughout the day). 

While cabbage has many health benefits on its own, such as immune support and antioxidants that can help reduce inflammation, it's even more nutritious when fermented. The probiotic qualities help your body absorb nutrients and can support microbiome health, better digestion, and immune health.

This year why not swap traditional cabbage recipes for one of these delicious and nutritious options? Let me know what you try!

1. Lacto-Fermented Curry Cauliflower Kraut (From The You Can Heal Your Gut Cookbook by Hilary Boynton and Mary Brackett)

A flavorful, nutrient-dense recipe for intestinal health using the GAPS Diet. This would make for a great side dish. The recipe makes 1 quart.


  • 1/2 head Napa cabbage
  • 1/2 head cauliflower, cut into small florets 
  • 1 tablespoon sea salt
  • 1 bunch green onions, chopped
  • 4 carrots, peeled and diced
  • 1 white onion, thinly sliced
  • 2 tablespoons curry
  • 1/8 cup raisins (optional)


Add the cabbage and cauliflower to a bowl and sprinkle with the salt. Massage the cabbage with your hands for 3 to 5 minutes, until it has released its juices. Add the remaining ingredients and toss together. It needs to be fermented first for 24-36 hours OR as an alternate you can add 1/4 cup whey.

2. Cabbage Juice Tonic (from Wise Traditions by Sally Fallon)

This should be taken in small amounts throughout the day to improve intestinal flora.


  • 1/4 organic green cabbage
  • 1 tablespoon sea salt
  • 1/4 cup whey
  • filtered watered


Shred cabbage finely with a stainless steel knife and pound briefly with a meat hammer or a wooden pounder. Place in a 2-quart jug with salt, whey and enough water to fill the container. Cover tightly and leave at room temperature for 2 days before transferring to refrigerator.

Variation: Spiced Cabbage Juice

Add 1/4-1/2 teaspoon cayenne pepper to 4 ounces cabbage juice tonic for a gargle and sore throat remedy.

3. Polish Sausage, Cabbage and Cheese Soup (from Dopamine Diet by Tom Kerridge's)

This is one of my favorite cabbage recipes. Big, bold flavor, and perfect for a winter day or when you're craving something substantial. If you can, try to track down some proper Polish sausage from a Polish deli for the best flavor! Serves 4-6.


  • 1/2 white cabbage, cored
  • 2 tbsp freshly grated horseradish
  • 2 tsp flaky sea salt
  • 1 tbsp cumin seeds
  • 1 tbsp cracked black pepper
  • 1 tbsp curry powder
  • 1 tsp paprika
  • 3 tbsp olive oil
  • 2 onions, halved and thinly sliced
  • 3 garlic cloves, grated
  • 2 chicken stock cubes
  • 500g Polish kielbasa sausage, cut into 2 cm chunks
  • 150g kale, tough stems removed, roughly chopped
  • 2 tbsp thyme leaves
  • 3-4 tbsp brown malt vinegar
  • 150g strong Cheddar cheese, grated
  • Sea salt and freshly ground black pepper


Finely shred the cabbage and place in a large bowl. Add the horseradish, salt, cumin, black pepper, curry powder and paprika, toss to mix and leave the cabbage to infuse and soften for 15-20 minutes.

In a large saucepan, warm the olive oil over a medium-low heat. Add the onions and garlic and sweat gently, stirring from time to time, until softened, about 10-15 minutes. Pour in 1 litre water and crumble in the stock cubes. Bring to the boil.

Add the Polish sausage and turn the heat down to a simmer. Drain the wilted cabbage then stir into the broth. Warm through for 3-5 minutes.

Add the kale and thyme leaves. Season with vinegar, salt and pepper to taste, then ladle into warmed bowls. Scatter over the grated cheese and serve immediately. 

With gratitude,

Martha Carlin photo Martha Carlin, is a “Citizen Scientist”, systems thinker, wife of Parkinson’s warrior, John Carlin, and founder of The BioCollective , a microbiome company expanding the reach of science and BiotiQuest, the first of it’s kind probiotic line. Since John’s diagnosis in 2002, Martha began learning the science of agriculture, nutrition, environment, infectious disease, Parkinson’s pathology and much more. In 2014, when the first research was published showing a connection between the gut bacteria and the two phenotypes of Parkinson’s, Martha quit her former career as a business turnaround expert and founded The BioCollective to accelerate the discovery of the impact of gut health on all human disease. Martha was a speaker at the White House 2016 Microbiome Initiative launch, challenging the scientific community to “think in a broader context”. Her systems thinking background and experience has led to collaborations across the scientific spectrum from neuroscience to engineering to infectious disease. She is a respected out of the box problem solver in the microbiome field and brings a unique perspective to helping others understand the connections from the soil to the food to our guts and our brains.

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