Health-boosting sauerkraut recipe to try

Sauerkraut recipe red cabbage, natural probiotics

Sauerkraut is one of the oldest fermented foods in the world. It is made from shredded cabbage that has been mixed with salt and allowed to ferment. Sauerkraut is rich in probiotics that are good for your gut, immune, and digestive systems. They help to keep your gut healthy by crowding out harmful bacteria and keeping them at bay.

Why is sauerkraut so good for you?

Sauerkraut and other fermented foods are rich in beneficial probiotics and associated with various health benefits. Sauerkraut is made by a process called Lacto-Fermentation. This process happens when the beneficial bacteria present on the surface of the cabbage soaked in brine (salty water) convert sugars in the cabbage into lactic acid.

The word “probiotic” comes from Greek, meaning “for life”. 

Probiotics are live microorganisms that deliver health benefits when consumed or applied to the body.

Probiotics, or “good bacteria,” are live microorganisms that can be consumed to promote health. Although people often think of bacteria and other microorganisms as harmful “germs,” many are actually helpful. Some bacteria help digest food, destroy disease-causing cells, or produce vitamins. Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies.1

We can find probiotics in yoghurt, other fermented foods, dietary supplements, and even beauty products. The most common types of probiotics are Lactobacillus and Bifidobacteria. 

The famous probiotic called Acidophilus is part of the Lactobacillus genus. Therefore, it is termed Lactobacillus acidophilus. 

Probiotics are good for your health and gut.

Probiotics are good for you. They’re healthy bacteria that live in your gut and help keep it healthy, which can be especially important if you have digestive issues like constipation or diarrhoea. Probiotics are also thought to boost immunity, reduce allergies and inflammation, and even lower cholesterol levels.

History of Probiotic Consumption

Humans have been consuming probiotics from fermented foods for many thousands of years, and in fact, these foods are essential components of a healthy diet. There is a symbiotic relationship between humans and probiotic microorganisms with a long history of significant nutritional and therapeutic benefits for humans.

Probiotics can be found in foods like yoghurt, sauerkraut,kimchi, kefir and kombucha. Traditionally prepared, these foods provide an abundance of probiotic bacteria.

Sauerkraut Recipe

You can make sauerkraut (a probiotic-rich food) at home by combining salt and cabbage. The fermentation process is what makes sauerkraut healthy, and you can use any type of cabbage. It’s best to start with a small amount of cabbage so that it will fit in your jar easily.

How to make sauerkraut at home?​

  1. Sterilise a jar with boiling water.

  2. Wash the cabbage, cut it into quarters and remove the core.

  3. Shred the cabbage finely using a mandolin or food processor. The finer it is shredded, the quicker it will ferment.

  4. Add 2% salt (about 2 tablespoons per 500g of cabbage) and mix well.

  5. Place the cabbage in a sterilised jar, pressing down so that there are no air pockets. The cabbage will be covered by its liquid—if not, add some filtered water until it is completely submerged. Add a sprinkle of salt on top if you have added any water to the mixture.

    Leave about 5 cm clear at the top of the jar.

  6. Place a cabbage leaf or piece of baking paper on top, and place a weight (such as a rock) to keep it submerged under its own juices. Leave at room temperature for 2–3 days, then transfer to the fridge and leave to ferment for another 4–5 days. The sauerkraut is ready to eat when it has a slightly sour taste and a crunchy texture.

  7. Enjoy daily and store it in the fridge. 

This is a healthy, delicious recipe that you can try at home

Sauerkraut is a great way to get probiotics, which are good for your health and gut. The next time you’re making sauerkraut, consider adding some additional spices. Try a pinch of caraway seeds, dill seeds, or nutmeg for some variation. This recipe is very basic, so feel free to add your own touches!

I hope this article has helped you learn about the many health benefits of sauerkraut. It’s a delicious and easy-to-make recipe, which means that anyone can try it! Give this dish a try, as it will help improve your health and well-being in no time at all.


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