Benefits of Sauerkraut

Your gut microbiome is very important to your overall health. The bacteria living within your intestines affect your metabolism, mood, immune system, energy, hormone production, and much more.⠀

Sauerkraut is essentially fermented cabbage.Its low in calories and rich in protein and fiber. It contains vitamin A, C, K, and various B vitamins like B6 and folate. Its also a good source of minerals like iron, manganese, potassium, and calcium. ⠀

Most of our immune system is found in our gut. It’s easy to see how sauerkraut can also be of benefit to your immune system too. The good bacteria from sauerkraut helps to keep your digestive system healthy. A strong gut lining stops any unwanted toxins from ‘leaking’ into your body and causing any damage. ⠀



Here is a recipe if you want to start making your own! ⠀

Ingredients⠀

  • 1head of white cabbage, shredded or cut

  • 2 shallots, julienned ⠀

  • 1 stick of fresh rosemary ⠀

  • 2 tbsp crystal salt or your salt of choice⠀

  • 1 teaspoon caraway seeds (opcional)⠀

  • 1 teaspoon yellow mustard seeds (opcional)⠀

Instructions

  1. Pop the cabbage into a mixing bowl, add the salt and set aside for 5 minutes to soften⠀

  2. Add the remaining ingredients (shallots and seeds) except the rosemary, and begin to massage until some of the juices release⠀

  3. Put the cabbage into a clean jar, pressing the mix down as you go and adding a few springs of rosemary between the ‘levels’ until you reach the top.⠀

  4. Press the mix down until the juices rise up the side. If it’s not rising, then just add some water. ⠀

  5. Leave 1 inch of empty space at the top of the jar⠀

  6. Use one of the reserved outer cabbage leaves to cover the top and make sure it’s weighing the cabbage down under the juices before sealing the jar⠀

  7. Place in a warm spot for 4-7 days, tasting after 4 days until it reaches your desired sour taste⠀

Once it’s how you like it, store it in the fridge for a year or more⠀


Viviana Albarracin, HHC, CBP

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© 2020 by Viviana Albarracin