How to Make Delicious and Nutritious Sauerkraut Recipes for a Healthy Lifestyle

Sauerkraut, which means “sour cabbage” in German, is a type of fermented food that has been gaining popularity in recent years. This tangy and crunchy food is packed with gut-friendly probiotics that can help improve digestion and boost overall health. Plus, sauerkraut is very versatile and can be enjoyed in many ways. In this article, we’ll be sharing some healthy sauerkraut recipes that are not only delicious but also easy to make.

What Is Sauerkraut and Why Is It Healthy?

Sauerkraut is a traditional dish made of fermented cabbage and has been around for hundreds of years. This dish is commonly eaten in Eastern Europe, Germany, and many other parts of the world. The fermentation process of sauerkraut can take several weeks, and during this time, natural bacteria found on the cabbage start to break down the sugars and starches present in the vegetable, creating a sour taste and texture.

Sauerkraut is not only tasty, but it is also nutritious thanks to the fermentation process. Here are some of the reasons why it is considered healthy:


Sauerkraut is full of live bacteria or probiotics, which are known to promote a healthy gut. These beneficial bacteria help to balance the gut flora, which can be essential for digestive health. A healthy gut also means a strong immune system that can better fight infections.

Better Nutrient Absorption

The fermentation process of sauerkraut can increase the bioavailability of nutrients in the cabbage. This means that the body can more easily absorb nutrients such as vitamin C, vitamin K, and dietary fiber, which are essential for overall health and wellbeing. In addition, fermenting cabbage can also produce nutrients such as beneficial enzymes and amino acids that are not present in the fresh vegetable.

Low in Calories

Sauerkraut is also low in calories, which makes it a great addition to a healthy diet. One serving contains only about 15-20 calories, making it an excellent snack or side dish for those who want to lose weight and maintain a healthy weight. Despite being low in calories, sauerkraut is also high in fiber, which can help to keep you feeling full for longer, preventing overeating and snacking.

Rich in Antioxidants

Sauerkraut is also a good source of antioxidants, which help to neutralize harmful free radicals and protect cells against damage. These antioxidants are essential for healthy aging, reducing inflammation, and preventing chronic diseases such as cancer and heart disease.

Overall, sauerkraut is a healthy and nutritious food that can benefit your gut, immune system, digestion, and overall wellbeing. Incorporating sauerkraut into your diet can be an excellent way to support your health and enjoy a tasty dish at the same time.

Benefits of Eating Sauerkraut

Eating sauerkraut is not only a delicious side dish, but it also comes with a plethora of health benefits. Let’s take a closer look at what sauerkraut can do to benefit your overall well-being.

Improved Digestion

Sauerkraut is a fermented food, which means it is rich in probiotics. Probiotics are beneficial bacteria that keep your gut healthy and functioning correctly. Eating sauerkraut can help balance the bacteria in your gut and boost digestion. It is especially helpful for people with digestive issues such as constipation, bloating, and acid reflux.

Reduced Inflammation

Inflammatory diseases such as arthritis, allergies, and ulcers are caused by an overreaction of the immune system. The probiotics in sauerkraut help regulate the immune system, reducing inflammation in the body. This, in turn, can reduce the frequency and severity of symptoms caused by inflammatory diseases.

Increased Energy Levels

Low energy levels can be caused by a variety of factors, including poor diet and a lack of exercise. However, sauerkraut may be able to help. It contains high levels of B-vitamins, which are essential for energy production. Additionally, the probiotics in sauerkraut may help optimize gut health, which can improve overall energy levels.

Aid in Weight Loss

Sauerkraut is a low-calorie food that is high in fiber and water. This combination makes it an excellent addition to a weight loss diet. Fiber and water can help you feel full, which can reduce overall calorie intake. Additionally, the probiotics in sauerkraut can keep your gut healthy, which is essential for weight loss. Studies have linked imbalanced gut bacteria to an increased risk of obesity.

  • Overall, sauerkraut is an excellent food to incorporate into your diet for a variety of health benefits. Whether you are looking to improve digestion, reduce inflammation, increase energy levels, or lose weight, sauerkraut may be able to help. Try incorporating it into salads, sandwiches, or as a side dish to enjoy all the benefits it has to offer.

5 Healthy Sauerkraut Recipes to Try

Sauerkraut, a fermented cabbage dish, is rich in probiotics, vitamins, and minerals. It’s a great way to improve gut health and boost the immune system. If you’re tired of eating sauerkraut as a side dish or topping on hot dogs, give these five healthy sauerkraut recipes a try.

Sauerkraut and Avocado Salad

This salad is a perfect blend of healthy fats, vitamins, and minerals. The creaminess of avocado and the tanginess of sauerkraut complement each other well. To make this salad, mix chopped avocado, sauerkraut, and baby spinach in a bowl. Drizzle with lemon juice and olive oil, and sprinkle with salt and pepper to season.

Kimchi Burger

Switch up your regular burger with this kimchi burger recipe. Instead of regular burger buns, use lettuce leaves or gluten-free buns. Mix ground beef with kimchi, breadcrumbs, and an egg. Season with salt and pepper to taste. Form the mixture into patties and grill until cooked through. Serve with sauerkraut and sliced avocado on top.

Sauerkraut Soup

Try this sauerkraut soup recipe for a comforting meal on a chilly day. Cook bacon until crispy, then remove it from the pot. Sauté chopped onions, carrots, and garlic in the bacon fat until soft. Add chicken broth, chopped potatoes, and canned diced tomatoes to the pot. Let it simmer until the potatoes are tender. Add sauerkraut and cooked bacon back into the pot and season with salt, pepper, and thyme to taste.

Sausage and Sauerkraut Skillet

  • Cook sliced sausage in a skillet until browned. Set aside.
  • Sauté sliced onions and chopped garlic until fragrant.
  • Add chopped potatoes and cook until softened.
  • Add sauerkraut, sausage, and chicken broth to the skillet. Let it simmer until heated through.

Sauerkraut and Egg Scramble

  • Sauté chopped onions and bell peppers until soft.
  • Beat eggs in a bowl and pour over the onion and pepper mixture.
  • Add cooked and drained sauerkraut and continue to scramble until the eggs are cooked to your liking.

Tips for Making Your Own Sauerkraut

If you love the tangy and crunchy taste of sauerkraut, then you might be interested in making your own at home. Sauerkraut is a fermented cabbage dish that is becoming increasingly popular among health-conscious individuals due to its numerous health benefits. However, making sauerkraut can seem like a daunting task, especially if you’re doing it for the first time. Follow these tips to make your own healthy sauerkraut that will make your taste buds sing.

Choose the Right Cabbage

The first step in making sauerkraut is selecting the right cabbage. It’s essential to choose a cabbage variety that’s perfect for fermentation. Look for fresh, firm cabbages that are heavy for their size, and make sure the leaves are tightly packed. Napa cabbage is an excellent option because it’s tender and has a sweeter flavor than regular cabbage. Red cabbage is also an excellent option because it has a vibrant color and is packed with healthy nutrients.

Cut and Add Flavorings

After selecting your cabbage, it’s time to cut it up into thin shreds and add flavorings. Generally, you should slice the cabbage 1/8 inch thick, although you can experiment with different thicknesses to achieve different textures. Once you’ve sliced the cabbage, it’s time to add flavorings such as caraway seeds, garlic, and black pepper. These add-ons are optional, but they can give your sauerkraut an extra kick of flavor.

Add Salt and Monitor Fermentation

After cutting the cabbage and seasoning it, it’s time to add salt and pack it tightly into a mason jar. Add approximately 1-1.5 tablespoons of salt per pound of cabbage, depending on how salty you want the sauerkraut to be. After packing the cabbage and salt mixture into the jar, it’s time to seal it and watch the fermentation process. Keep your jar at room temperature and check on it daily for the first few days, making sure that the cabbage stays submerged in brine. After three days, start tasting the sauerkraut to see how it’s developing. The fermentation process usually takes around 7-10 days, depending on various factors. Once it’s ready, you can store your sauerkraut in the fridge, where it can last for months.

Avoid Common Mistakes

  • Underestimating the importance of clean tools and jars. Always clean your jars and tools properly before use to avoid contamination.
  • Adding too much or too little salt. Too little salt can cause bad bacteria to grow, while too much salt can make your sauerkraut too salty.
  • Not monitoring fermentation. Make sure to check on your jars regularly to ensure they’re fermenting correctly.
  • Not packing the cabbage tightly enough. Packing the cabbage firmly into your jar ensures that there’s enough brine to facilitate the fermentation process.

How to Store and Serve Sauerkraut

Sauerkraut is a well-known fermented food made from cabbage. This tangy dish is full of probiotics and vitamins, making it a healthy choice for many. After making sauerkraut for yourself, it is essential to know how to store and serve it correctly. This article provides tips on proper storage, canning, and ways to pair sauerkraut with other foods to create healthy meals.

Refrigerating Sauerkraut

Refrigeration is the most common way to store sauerkraut. As a fermented food, sauerkraut is full of healthy bacteria that needs a stable and cold environment to remain active. To store sauerkraut correctly, transfer the dish to an airtight container, and press down to remove as much air as possible. Then, keep it in the fridge at a temperature below 40°F. Properly stored sauerkraut can last in the fridge for up to six months.

Canning Sauerkraut

Canning is another option for storing sauerkraut. It is a process that involves heating and sealing the food in jars to remove any harmful bacteria. To can sauerkraut, it is important to use a tested recipe to ensure safety. Always follow the instructions to avoid the risk of botulism. Once canned, sauerkraut can last for up to two years in a cool, dark location.

Pairing Sauerkraut with Healthy Foods

  • Yogurt: The combination of tangy foods is an excellent way to support gut health. Serve sauerkraut with plain yogurt for a delicious probiotic-packed breakfast.
  • Sweet Potato: Sweet potatoes are a good source of vitamins and minerals. You can top baked sweet potatoes with sauerkraut and drizzle tahini sauce over it for a filling and nutritious meal.
  • Brown Rice: Brown rice is a low-calorie, high-fiber food. Adding sauerkraut to a bowl of brown rice along with other vegetables can make it a healthy and balanced meal.
  • Avocado: Adding avocado to sauerkraut creates a creamy and tangy combination. This dish is a great party appetizer or topping for toast or crackers.
  • Grilled Chicken or Fish: Sauerkraut pairs well with grilled meats such as chicken or fish, providing a tart and flavorful taste to the dish.

Sauerkraut FAQs

Sauerkraut is one of the healthiest and most versatile fermented foods that you can add to your diet. It’s packed with beneficial bacteria, vitamins, and minerals that can boost your immune system, improve digestion, and even prevent certain types of cancer. However, there are still some questions that people often have about sauerkraut. Here are some of the most frequently asked questions about sauerkraut, along with their answers.

Is sauerkraut safe for pregnant women?

Yes, sauerkraut is safe for pregnant women, as long as it’s made properly and consumed in moderation. The beneficial bacteria in sauerkraut can aid in digestion and prevent constipation, which is common during pregnancy. However, pregnant women should avoid homemade sauerkraut that is not properly fermented and stored, as it can contain harmful bacteria that can cause food poisoning or other health problems.

How do I choose the best cabbage for sauerkraut?

The quality of your sauerkraut largely depends on the cabbage you choose. Look for fresh, firm, and crisp cabbages with tight leaves that are free of blemishes or discoloration. Organic cabbages that are grown without pesticides or chemical fertilizers are the best choice, as they are healthier and richer in nutrients. Avoid cabbages that are too small, too large, or too mature, as they can affect the texture and flavor of your sauerkraut.

What other foods pair well with sauerkraut?

Sauerkraut is a versatile food that can be enjoyed on its own or combined with other foods. Some of the foods that pair well with sauerkraut include:

  • Fermented vegetables, such as kimchi and pickles
  • Meats, such as sausages, bacon, and pork chops
  • Root vegetables, such as carrots, beets, and sweet potatoes
  • Grains, such as rice, quinoa, and barley
  • Bread, such as rye bread and sourdough bread
  • Cheeses, such as feta, cheddar, and Swiss cheese

Can sauerkraut help with weight loss?

Sauerkraut can be a helpful addition to a weight loss diet, as it’s low in calories and high in fiber. The fiber in sauerkraut can keep you feeling full for longer, which can prevent you from overeating or snacking on unhealthy foods. Additionally, the beneficial bacteria in sauerkraut can improve your digestion and support a healthy gut, which is linked to weight loss.

How should I store my sauerkraut?

Sauerkraut should be stored in an airtight container in the refrigerator, where it can keep for several weeks or even months. Make sure that the sauerkraut is submerged in its own liquid, which will prevent it from drying out or getting moldy. Alternatively, you can store sauerkraut in the freezer, where it can keep for up to a year. However, freezing can affect the texture and flavor of sauerkraut, so it’s not the best option if you want to enjoy its full benefits.

Happy, Healthy Eating with Sauerkraut Recipes

We hope you enjoyed learning about some tasty and healthy sauerkraut recipes! Incorporating probiotic-rich foods like sauerkraut into your diet is a great way to improve your gut health and overall well-being. Remember to experiment with different ingredients and seasoning to find your perfect combination. Thank you for reading and don’t forget to visit us again soon for more articles on healthy food.

Leave a Reply

Your email address will not be published. Required fields are marked *