Sauerkraut – by Tracey Wheeler

sauerkraut - a yogatalk blog post on The Yoga Connection, New Zealand's Yoga Guide

Part of nutrition for me is finding what works and then making it part of my daily or weekly routine. Personally, a big part of my diet is living foods. Living foods not only offer great nutrition but they are packed with vitamins, minerals and, very importantly, enzymes and good bacteria. My latest fun thing that ticks all these boxes is sauerkraut.

Many years ago I lived in Switzerland and Germany and was exposed to the food but it’s only recently that I have started to make it for myself. I always thought it was quite tricky but it is super easy and lasts for ages. I strongly advise my clients to include living food as much as possible and sauerkraut is an easy way to boost your nutrition. Below is my easy recipe to start making it:


One cabbage

Caraway seeds



Cut cabbage into small pieces. You want the pieces quite small as it is easier to get the juice out. Leave a few of the outside leaves whole and put to one side.

Take all cut cabbage and place in a bowl. Sprinkle with roughly a tablespoon of salt for one cabbage. Squeeze and rub the cabbage until it starts making a juice. A rule of thumb is that the juice must cover all of the cabbage as it goes into the jar. Keep squeezing and rubbing until you have enough juice to do that. Add caraway seeds and mix through before adding to jars.

Place into jars and cover with a cabbage leaf. Leave the lid on the jar but not sealed. This allows the sauerkraut to breathe and start fermenting. After a week, take the cabbage leaf off and close the lid tight. There may be some mold on top when you take the cabbage leaf off. If so just scrap it off and then close the lid tight. The sauerkraut should be ready in roughly three weeks but you can leave it for much longer.

I like to enjoy my sauerkraut by adding it to salads or having on top of crackers. It is basically a condiment and can be used in this way.

When making it you can also include other vegetables like beetroot, carrot or capsicum. Just keep in mind that 80% needs to be cabbage.

For more recipes and info follow Tracey on Facebook at /T.A inc or Instagram @traceynaturally

© The Yoga Connection 2016

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