Cool Cultured Cuisine | Sauerkraut

Perhaps best known as one of America’s favorite hot dog toppings, Sauerkraut, or ‘Kraut, is a major player in my ‘Cool Cultured Cuisine’ rotation.  This fermented cabbage dish is a great source of Vitamins C+K as well as naturally occurring probiotics. These live bacteria help maintain balance in the digestive tract, and are credited with the following benefits:

  • Fight cancer & obesity
  • Bolster the immune system
  • Enhance digestion
  • Lower cholesterol
  • Reduce inflammation

So you may be saying, “Who cares about all that hype, I just don’t like the stuff!”  Well, I invite you to consider making this recipe from one of my favorite raw food chef’s, Ani Phyo. It’s quick, simple, delicious and doesn’t even require dressing! If you’re like me, and were turned of by the name or smell, you’ll be pleasantly surprised at how delish this dish can be!



Recipe from Ani’s 15-Day Fat Blast by Ani Phyo



  • 2 cups of spinach, lightly packed
  • 1 cup of red leaf lettuce, torn or coarsely chopped, about 2-3 leaves
  • ½ cup avocado, about ½ whole
  • ½ cup sauerkraut, drained (Unless you make your own, I recommend using Bubbie’s brand for (see above) this salad and chop the sauerkraut to your liking so there are no large chunks.)
  • 1 teaspoon capers (I subbed kalamata olives)
  • 2 tablespoons corn kernels, preferably fresh
  • 1 tablespoons chopped tomatoes or handful of grape or cherry tomatoes
  • Cayenne pepper to taste

Place spinach and lettuce in mixing bowl. Add avocado and mix well using your hands to massage avocado into the greens and coat them evenly. You can always dice the avocado and toss with salad thongs if you prefer, but I liked massaging it into my salad – you don’t miss the dressing that way! Next, add the sauerkraut and capers and mix well. Top with corn and tomato.

Best enjoyed immediately, but it will keep for one day in the frig.


You can also try making your own sauerkraut. It’s super easy (trust me!) and only has 3 ingredients! Fermented food preparation is some of the easiest “uncooking” you will ever do. In this instance, you just have to build in enough time (at least a week) to let the cabbage become ‘kraut!

DIYK (Do-It-Yourself ’KRAUT)


  • 1-4 weeks


  • 2 quart sized mason jars with lids


  • 2 ½ lbs cabbage
  • 1 ½ Tbsp sea salt

Shred, chop, or grate the cabbage. Sprinkle with salt, then allow it to sit for 3-5 minutes so the salt can draw water from the cabbage. Massage the cabbage for 5 minutes until completely wilted down. There should be a good amount of liquid in the bottom of the bowl. Reserve the liquid. Tightly pack cabbage in mason jars, allowing liquid to surface. Pour reserved liquid on top. Let sit at room temperature for 5-10 days. Taste as you go along. 

Posted on June 26, 2013 and filed under Wellness, Recipes.