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  • Toni Pakula

Amazing Health Benefits of Sauerkraut.

Written by Toni Pakula © 2024 |Voice

Sauerkraut is fermented cabbage that packs a punch not only in flavour but also in nutrition. Let's explore the nutritional marvel of sauerkraut and the transformative power of fermented foods on our well-being. Below follow the recipe to learn how to make your own!

Sauerkraut is rich in probiotics, through the fermentation process, cabbage undergoes a magical transformation orchestrated by beneficial bacteria like Lactobacillus. These friendly microbes convert sugars into lactic acid, creating an acidic environment that preserves the cabbage while fostering the growth of probiotics. With each crunchy bite of sauerkraut, you're infusing your gut with a many live cultures, essential for maintaining digestive health and bolstering immunity.

Sauerkraut is nutrient dense. Cabbage itself is a nutritional powerhouse, packed with vitamins C and K, as well as folate, manganese, and fibre. During fermentation, the bioavailability of these nutrients is enhanced, making them more accessible to your body. Additionally, sauerkraut contains trace amounts of iron, calcium, and magnesium, contributing to overall health and vitality. Incorporating sauerkraut into your diet is a simple yet effective way to boost your nutrient intake and support your body's vital functions.

Sauerkraut aids digestion. A healthy gut is the cornerstone of overall well-being, and sauerkraut plays a pivotal role in nurturing gut health. The probiotics found in sauerkraut help maintain a diverse and balanced gut microbiome, crucial for proper digestion and nutrient absorption. By promoting the growth of beneficial bacteria and inhibiting the proliferation of harmful pathogens, sauerkraut contributes to a thriving gut ecosystem. Whether you're struggling with digestive issues or simply aiming to optimize your gut health, sauerkraut offers a delicious solution straight from nature's pantry.

Fermented Food Magic: Beyond sauerkraut, fermented foods in general offer a treasure trove of health benefits. Fermentation not only enhances the flavour and shelf life of foods but also unlocks their nutritional potential. From kimchi to kefir, fermented foods are teeming with probiotics, enzymes, and beneficial compounds that support a wide array of bodily functions. Incorporating a variety of fermented foods into your diet can help diversify your gut microbiome, strengthen your immune system, and promote overall well-being. Plus, they add a delightful tanginess to meals, elevating both taste and nutrition.

Let's Make Sauerkraut!


1 Half of a Green cabbage

1 Half of Red Cabbage

1 Grated Apple

1 tablespoon sea salt or Himalayan salt


Prepare the cabbage

Remove the outer leaves of the cabbage and set aside. Shred the cabbage finely using a sharp knifeCore and Shred the applePlace the shredded apple and cabbage in a large bowl.

Salt the Cabbage

Sprinkle the salt over the cabbage and apple.Massage the cabbage with your hands for about 10 minutes until it starts to release water-Keep massaging until the liquid is covering the shredded cabbage

Pack the Cabbage

Pack the cabbage tightly into a clean sterilised glass jar or fermenting crock.Press down firmly to ensure the cabbage is submerged in its own juice.

Place the outer leaves on top of the shredded cabbage to weight it down.


Cover the jar with a cloth and secure it with a rubber band or use a fermentation lid.Place the jar in a cool, dark place (65-75°F) and let it ferment for 1-4 weeks.

Check the sauerkraut every few days to ensure it’s submerged.

Taste and Store

Taste the sauerkraut after 1 week. If it’s tangy enough, it’s ready. If not, let it ferment longer.Once it reaches the desired taste, transfer it to the refrigerator to slow down the fermentation.

Enjoy !

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