Listen to your gut…try sauerkraut

Sauerkraut is a great source of probiotics which are live microorganisms consumed through fermented foods. Studies show that the imbalance of bacteria in your digestive system is linked to overall health and disease. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include benefits for weight loss, digestive health, immune function and more.

Apple-Spice Sauerkraut from ‘scratch’

Enjoy the taste of sweet apples, cinnamon & spice in this healing, probiotic food. Inspired by Fermented Food Lab
Prep time 30 mins/Makes 1 quart jar

  • 1 head of cabbage
  • 2 tablespoons Himilayan sea salt or other high quality salt
  • 3 medium apples shredded (about 3 cups)
  • 1 tablespoon of fresh grated ginger
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground cloves
  • 1 quart sized mason jar or 2 small glass jars


  1. Pull 3 outer leaves off the head of cabbage and set aside. Shred the remaining cabbage, chopping finely with a knife. Add to a big bowl. Sprinkle the cabbage with sea salt. Mix, massage the sea salt into the cabbage for about 5 minutes. Set the cabbage aside and let it sit for 15-20 minutes so the sea salt has time to draw out the liquid and make the cabbage soft. Shred the apples, cutting them into thin strips.
  2. Add the shredded apples, ginger, cinnamon and cloves to the cabbage mixture.
  3. Mix and squeeze the cabbage mixture with your hands until liquid comes out when squeezed. Pack the cabbage in the mason jar tightly with your hands. Push it all the way down until it submerges in its own juices (this is the brine). Repeat this until there are 1½ inches of space from the top of the jar. Roll up the leaves and place them in the jar to push the cabbage under the brine. Screw on the jar loosely so gas can escape as fermentation takes place. Set on the counter for 5-7 days in a cool, shaded place. Place a plate under the mason jar in case it bubbles over and makes a mess. During fermentation the sauerkraut will bubble a little and become cloudy. If scum appears, remove it with a spoon. Remove the rolled up cabbage leaves and toss in the garbage before eating. Store in the fridge. Happy Fermenting!

Carrot-Herb Sauerkraut

This salad is super tangy and the addition of carrots and herbs add nice mild flavours.Serves: 6/Prep Time 15 Minutes

  • 1 cup packed well-fermented sauerkraut
  • 2 tablespoons brine from sauerkraut
  • 3 large carrots, shredded
  • 1/2 cup fresh parsley or cilantro, minced
  • Himilayan sea salt, to taste
  • Apple cider vinegar, to taste

Directions In a small bowl, combine the sauerkraut, brine, shredded carrots, and minced parsley or cilantro. Season with salt to taste. Add apple cider vinegar to taste to add more tang!

Apple-Caraway Sauerkraut

Store-bought sauerkraut undergoes an amazing transformation when gently simmered with apples and spice, serving up a nice blend of tangy and sweet flavours.Makes 8 servings/Prep Time 30 Minutes

  • 1 small onion, thinly sliced
  • 1 tablespoon unsalted butter (or non-dairy if preferred)
  • 1 cup packed well-fermented sauerkraut
  • 1 Granny Smith, Gala or Fuji apple, shredded
  • ¼ tablespoon caraway seeds, to taste
  • 1 tablespoon coconut palm sugar, to taste (or your preferred sweetner)
  • Himilayan sea salt, to taste
  • Freshly ground black pepper, to taste

DirectionsCook onion in butter in a heavy saucepan over medium-high heat, stirring occasionally, until golden, about 6 minutes. Stir in sauerkraut, apples and bring to a simmer. Cover pot and reduce heat, then simmer, stirring occasionally, until sauerkraut is tender. Stir in caraway seeds, sugar, salt and pepper. Add more sugar, salt, and pepper to taste.

Recipe by Jackie DeKnock of Gourmet Safari

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