Love Your Guts with this Sauerkraut Recipe
Sauerkraut has been one of my staple go-to’s for years now. It’s one of the easiest things you can make and is jam-packed with goodness for your gut. Since becoming pregnant, it has been one of my favourite things to add to cooked breakfasts, curries, even homemade burgers!
Sauerkraut dates back to the 4th century BC and is a process of malolactic fermentation. It contains high quantities of lactic acid, vitamins A, B, C & K & trace minerals. Studies suggest regular consumption can contribute to a healthy gut microbiome. This is due to the beneficial bacteria produced as a result of the fermentation process, in particular Lactobacillus plantarum.
Fermenting foods increases their bioavailability of nutrients (bioavailability meaning our bodies are much more capable of receiving / absorbing these nutrients) compared to their raw counterpart. For example, compared to raw cabbage, the amount of bioavailable vitamin C is 20 times higher in sauerkraut.
Foods containing beneficial bacteria are known as probiotic foods, and they are well-documented for their numerous health benefits. Some of these health benefits include:
enhanced immune function
disease prevention
promotion of lactose digestion
cancer-protective properties
support healthy brain cognition
mood-enhancing effects
treatment of gastrointestinal dysfunction such as irritable bowel syndrome, constipation, diarrhoea, candida, urinary & urogenital infections.
@yournaturallight - Kate Penberthy
All you will need is:
2 outer cabbage leaves
½-1 cabbage head shredded (red/purple cabbage is packed with all of the additional antioxidants!)
glass jar (either mason jar or glass jar with snap-lock seal)
Additional extras (mix and match any of the following):
Grated Carrot
Grated Apple
Grated Ginger
Grated beetroot
Fennel seeds
Cumin seeds
Lemon/lime zest
Chilli
Garlic
Turmeric
In a large mixing bowl combine cabbage with your chosen combination of additional extras (or have on its own).
Massage the cabbage down until it has softened completely. It will start to form a juice at the bottom of the bowl. In a glass jar, press cabbage down so it is tightly packed. Use the outer leaves to form a seal over the cabbage and press down firmly, ensuring there is minimal air space. If there’s a bit of space between the cabbage and lid try using a shot glass or something similar to press cabbage leaves down and seal glass jar shut.
Cover with a tea towel and leave in a warm area for 3-5 days. Once ready, remove top cabbage leaves and refrigerate. Will last in the fridge for 2-3 weeks.
The longer it is left, the more fermented it will become and the tangier flavour it will produce. Be mindful that the fermentation process will be much faster in warmer spring/summer months compared to winter/autumn months where you may need to leave it for slightly longer.
How to enjoy Sauerkraut
Personally, I love having a tablespoon of kraut with my avocado toast, with scrambled eggs, omelette, on the side of a curry, in a burger, in wraps or even in a salad. There’s plenty of ways to enjoy it and you don’t need a lot, 1-2 tablespoons per serve is plenty.
**Note**
Be mindful if you currently have any gut issues or histamine sensitivity as for some people sauerkraut can aggravate these. If in doubt, always consult with your naturopath or nutritionist. Begin with 1 teaspoon with meals and monitor how your body responds, gradually working your way up to 1-2 tablespoons daily.
