Simple Sauerkraut Recipe

Add Sauerkraut in dishes and salads and benefit from the antioxidant spectrum of the cruciferous vegetables such as cabbage. The fermentation process will also provide you with beneficial probiotic cultures that help the ecology of the gut and maintain a healthy digestive and immune system.

The isothiocyanates constituents of the cruciferous vegetables are found to have  anticancer properties and the beneficial lactic acid bacteria prevent  parasite and fungal overgrowth that usually lead to candida. Make your own Sauerkraut rather than buying ready made one from the supermarket store which usually lose most of the beneficial bacterial organisms.

In addition, cabbage is high in vitamins A and C, can help lower cholesterol levels and  it has anti-inflammatory properties.


1. Chop one cabbage (red or green).


Mrs Kombucha is checking out Mr Sauerkraut at the back. For those wishing to own a Kombucha please contact me.

2. Add one tablespoon of Himalayan salt.


3. Use your hands and mash the cabbage for about 5 minutes or until the fibers are broken and there is enough liquid out.


4. Put in a glass bottle and squeeze the cabbage down tightly until it is covered by its own juice


5. Cover with a cloth or plate and leave for about 7-10 days outside the fridge. In case there is bacterial overgrowth on the top just take it out; it doesn’t mean it went off. After it is done, secure with a lid and save it in the fridge for up to 3 months.

About Naturopathy by Savvas Ioannides
Savvas Ioannides is a Naturopathic, Herbal and GAPS Diet practitioner who studied at Nature Care College in Sydney. Savvas uses holistic and natural therapies including Herbal remedies and Nutrition to boost your vitality and help you achieve optimum levels of health.

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