Sauerkraut is a finely cut raw cabbage that has been fermented by different lactic acid bacteria such as Leuconostoc, Lactobacillus, and Pediococcus. Like every fermented food, sauerkraut has amazing health benefits and can stay fresh for a longer period, unlike the raw vegetables.

How to prepare sauerkraut?  

1.    Remove all the damaged leaves from the cabbage and cut it into pieces. Don`t wash the cabbage because you will need the natural bacteria found in the leaves.

2.    Use glass or ceramic containers to store the sauerkraut.

3.    Add salt to the cabbage: Some prefer to add 3 tablespoons to 5 pounds of cabbage, but you can also do it by your taste. The salt helps to pull out the water from the cabbage, hardens pectin and provides a longer period of storage.

4.    Squeeze the cabbage with your fingers in order to release as much water as possible.

5.    Use a heavy object to weigh down the cabbage in order to release more water, and hold it like that for a longer period.

6.    Check the container after a few hours. If there isn`t enough water to cover the shreds, you will need to add more salt. You should dissolve one teaspoon in a bowl of water and add it to the shreds.

7.    Cover the container in order to prevent dust or insects from entering.

8.    Keep the container in a cool place for a period of 4 to 6 weeks. Check it after 4 weeks to find out whether it has fermented well enough. If not, keep it a little bit longer.

9.    If you want to stop the fermentation, put the container in the fridge.


·   Improves digestion: Sauerkraut is a good source of fiber, which is very important for digestive health. It helps with constipation, better bowel movement, and prevents cramping and bloating. Regular consumption of sauerkraut prevents the development of serious diseases such as colon cancer and gastric ulcer.

·  Boosts energy: The high content of iron increases the energy, blood circulation, and metabolism. It also prevents anemia and helps with fatigue and headaches.

·   Boosts the immune system: Sauerkraut is full of vitamin C, which is one of the biggest immune-system boosters. The high amount of vitamin C plays a major role in the regeneration of cells, production of white blood cells and formation of collagen (a crucial component for almost every organ).

·  Strengthens bones: Sauerkraut is also rich in vitamin K, which keeps the strength of bones by producing a protein that regulates bone mineralization. Vitamin K also prevents osteoporosis.

·  Reduces inflammation: Sauerkraut contains phytonutrient antioxidants, which are known as anti-inflammatory agents. Regular consumption of sauerkraut reduces the pain in any inflamed area of the body.

·  Prevents cancer: Every cruciferous vegetable is known for its powerful antioxidant properties. According to some studies, these potent antioxidants destroy free radicals, which are crucial in the creation of cancerous cells.

·  Improves heart health: The high content of fiber in sauerkraut is also good for the heart health. Fiber prevents the negative effect of cholesterol to the arteries and blood vessels, which is very important in the prevention of cardiovascular diseases.

·  Promotes vision and skin health: Vitamin A is good for the vision and skin health. The solid amount of vitamin A found in sauerkraut helps reduce macular degeneration and cataract formation. In addition, it also reduces blemishes and wrinkles.

In order to take a full advantage of sauerkraut, we recommend you to consume it fresh.


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