The Surprising Health Benefits of Sauerkraut
If I am perfectly honest I haven’t spent much of my life thinking about sauerkraut or it’s health benefits.
It’s a European dish of fermented cabbage that often tastes as good as it sounds.
After a brief introduction on top of a sausage sandwich at a fancy market (thought it was onion), sauerkraut has slowly started infiltrating the domestic offerings from our kitchen.
Have you ever wondered what makes sauerkraut so special?
This age-old fermented dish has been cherished for centuries, not just for its tangy taste but also for its health benefits.
From German kitchens to Korean tables, sauerkraut has made its mark as a staple in various cuisines.
But what’s truly intriguing are the unexpected perks this fermented treat brings to the table.
Sauerkraut is more than just a culinary delight; it’s a powerful source of probiotics, fiber, and essential nutrients.
These benefits can aid digestion, boost your immune system, and even help with weight management.
Curious about how to incorporate it into your meals?
Try tossing some sauerkraut into a classic Reuben sandwich (the traditional reuben sandwich consists of thinly sliced corned beef, Swiss cheese, and sauerkraut on rye bread) or mix it into a refreshing coleslaw for a probiotic punch.
Whether you’re a foodie or just seeking healthier options, sauerkraut deserves a spot in your diet.
Nutritional Profile of Sauerkraut
This tangy, fermented favorite is not only a tasty treat but also brims with nutritional benefits.
What makes sauerkraut so special?
Vitamins and Minerals
Think of sauerkraut as a treasure chest of essential vitamins and minerals. It is particularly rich in:
- Vitamin C: This vitamin helps boost your immune system, keeping you healthy and energetic. It’s like the knight in shining armor for your body’s defenses.
- Vitamin K: Crucial for blood clotting and bone health, vitamin K is the unsung hero ensuring your bones remain strong and resilient.
- B Vitamins: Particularly B6 and B12, these vitamins aid in energy production and brain function. They’re the electricity and wiring that keep the lights on in your body’s house.
- Potassium and Iron: Potassium helps balance fluids in the body, while iron is critical for delivering oxygen to your cells. Together, they keep your heart and muscles in top shape.
Low Caloric Content
One of the greatest benefits of sauerkraut is its low-calorie nature. Imagine it as a light but powerful fuel.
With just approximately 27 calories per cup, you can enjoy it without worrying about your waistline. Sauerkraut is high in fiber, allowing you to feel full longer—like a slow-burning candle rather than a quick flare.
Incorporating sauerkraut into your meals can simplify maintaining your weight management plan.
Easy Sauerkraut Recipes to Try
Here are two simple recipes to kickstart your culinary adventure:
- Sauerkraut and Sausage Skillet
- Cook your favorite sausages in a skillet. Add a generous portion of sauerkraut and sliced onions. Simmer until the sausages are cooked through and the onions are soft. Season with black pepper to taste.
- Sauerkraut Salad
- Mix sauerkraut with diced apples, shredded carrots, and sliced almonds. Dress with a light vinaigrette and serve chilled for a refreshing side dish.
Each of these recipes is not just a treat for your taste buds but also a fantastic way to harness the health benefits of sauerkraut.
Health Benefits of Sauerkraut
If you’ve ever wondered why sauerkraut is more than just a tangy topping for your favorite hot dog, you’re in for a pleasant surprise.
This humble fermented cabbage packs a punch when it comes to health benefits. Let’s explore these benefits and see why sauerkraut might just become your new go-to superfood.
Rich Source of Probiotics
The magic of sauerkraut begins with its fermentation process. During fermentation, beneficial bacteria, known as probiotics, are created.
These natural bacteria are similar to the ones found in your gut, and they play a crucial role in keeping your digestive system in check.
Think of them as tiny superheroes that guard your gut, promoting a healthy balance of bacteria and aiding in digestion.
Enhanced Digestive Health
Ever had an uncomfortable feeling in your stomach after a big meal? Sauerkraut may help soothe those troublesome digestive issues.
Its high fiber content can keep your digestion smooth and regular. By feeding the good bacteria in your intestines, sauerkraut helps in breaking down food efficiently, preventing constipation and bloating.
Immune System Support
Your gut is closely linked to your immune system, and keeping it healthy can help fend off pesky colds and infections. Sauerkraut is a nutrient powerhouse rich in vitamins C and K.
These vitamins, combined with the probiotics, boost your immune defenses. It’s like giving your immune system a little extra armor to keep you healthy.
Sauerkraut and Mental Well-being
Did you know the benefits of sauerkraut go beyond its crunchy texture and tangy taste?
This fermented food is not just a treat for your taste buds but also for your brain. Including sauerkraut in your diet might actually help lift your mood and ease your mind. Let’s take a closer look.
Gut-Brain Connection
Photo by Vlada Karpovich
You’ve probably heard the phrase “you are what you eat,” but did you know it also applies to your mood? The gut and brain are like best friends, always communicating. When your gut feels good, your brain does too. This is thanks to probiotics, the friendly bacteria found in sauerkraut.
These probiotics maintain a healthy balance in your gut, which is linked to the production of neurotransmitters like serotonin. Think of serotonin as your brain’s happiness chemical. When there’s more of it, your mood can improve, making you feel more at ease and upbeat.
Reducing Anxiety and Stress
Poor gut health can sometimes lead to heightened stress and anxiety levels. Consuming sauerkraut, rich in probiotics, can help you stay on top of this.
Here’s how it impacts stress:
- Gut Bacteria Balance: Good bacteria from sauerkraut populate your gut, which can help manage anxiety.
- Reduced Inflammation: A healthy gut can decrease inflammation—a factor that contributes to stress.
- Improved Digestion: Feeling bloated or uncomfortable can make stress even worse. Probiotics aid in smooth digestion, helping you feel better from the inside out.
How to Incorporate Sauerkraut into Your Diet
Thinking about adding sauerkraut to your meals? This tasty and healthy fermented cabbage can liven up your plate while providing numerous benefits of sauerkraut. Let’s look at different ways you can enjoy it, whether as a topping, in recipes, or in a fresh salad.
As a Topping or Side Dish
Sauerkraut isn’t just for hot dogs at ball games! It’s a versatile topping that can easily become your new favorite condiment:
- Sandwiches: Add a tangy crunch to your sandwiches. Whether it’s a classic Reuben or a turkey and avocado wrap, a spoonful of sauerkraut adds a burst of flavor.
- Salads: Treat sauerkraut like pickles or olives. Sprinkle it on your favorite salad for an extra kick.
- Side Dish: Serve it as a side with meats or a roasted veggie platter to give meals a deliciously sharp contrast.
In Recipes
Incorporating sauerkraut into dishes beyond the basics can unlock new flavors. Why not get creative? Here are a few ideas:
- Casseroles: Mix sauerkraut into your potato casseroles or alongside sausages for a hearty meal.
- Soups: Stir it into stews or soups to introduce some tangy goodness.
- Burgers: Try adding it to burger toppings for a delightful twist.
Recipe for Classic Sauerkraut
Want to try making your own sauerkraut? Here’s how you can create a simple, traditional version at home:
Ingredients:
- 1 medium head of cabbage
- 1 to 1.5 tablespoons of salt
Instructions:
- Shred the Cabbage: Slice the cabbage finely and place it in a large mixing bowl.
- Add Salt: Sprinkle the salt over the cabbage and toss thoroughly.
- Massage the Cabbage: Gently massage the cabbage until it starts to release its juices.
- Pack and Ferment: Pack the cabbage tightly into a clean jar, ensuring it’s submerged in its own juice. Weight it down to prevent exposure to air.
- Wait: Seal the jar loosely and leave it at room temperature for about 1 to 2 weeks. Taste it periodically until it reaches the desired tanginess.
Notes for Fermeting:
In warmer climates food ferments faster and in colder climates it’ll take longer. There’s no hard and fast rule for when your sauerkraut is ready.
Eating it earlier than the 4 weeks chances are the good bacteria count will be lower but it’ll still be really tasty.
If you leave it longer than the 4 weeks (maximum of 6 weeks) it’ll be a little more tangy but still safe and delicious.
Mould forming on the top means you’ll need to chuck it out and start again. You dont want that mould in your body.
Recipe for Sauerkraut Salad
A sauerkraut salad is a perfect way to enjoy this fermented treat in a refreshing way. Try this easy recipe:
Ingredients:
- 1 cup sauerkraut, drained
- 1 apple, cored and chopped
- 1 cup carrots, grated
- 1 tablespoon olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon honey
- Salt and pepper to taste
Instructions:
- Combine Ingredients: In a large bowl, mix sauerkraut, apples, and carrots.
- Whisk Dressing: In a separate dish, whisk together olive oil, apple cider vinegar, honey, salt, and pepper.
- Mix and Serve: Pour the dressing over the sauerkraut mixture and toss to coat. Serve immediately, or let it chill in the fridge for a flurry of refreshing flavors.
Conclusion
The benefits of sauerkraut are undeniable. From boosting your gut health to packing your meals with vitamins, this humble fermented cabbage truly shines.
It’s an easy addition to your diet that offers a wealth of nutrients and delicious flavors.
Why not try making sauerkraut a regular part of your meals? Its tangy taste fits perfectly in salads, sandwiches, and even on its own. It’s a small change that can lead to better digestion and a stronger immune system.
I really enjoyed reading this by Dr Axe.This article sums up what you need to know to give sauerkraut a try. The next time Sauerkraut is made at our place I will definitely be looking to get involved.
