FullSizeRender-7Growing up in a German family, I have had my share of sauerkraut – even as a kid I enjoyed it! Homemade sauerkraut is easy to make and strangely delicious. It is bursting with tangy flavor, healthful nutrients, and friendly probiotics.

Fermenting my own veggies used to terrified me; I was convinced that eating a food that sat out on the counter for over three days and hissed when I opened the jar would potentially make me sick. Was I wrong! People have been fermenting foods for many years and I must admit that it is surprisingly easy to make and most healing and delicious recipe that I have tasted.

Sauerkraut is enjoyed world wide, not only because of its unique flavor, but because it can be served hot or cold in so many delicious ways. Traditionally served as a popular condiment on hot dogs and bratwurst, it does not have the best reputation as a healthy food however that has changed in the past few years. Sauerkraut is chock full of essential nutrients, healthful enzymes, and beneficial probiotics.

This Bavarian dish is tart and tangy with a hint of caraway for a sweet and mild accent. It is also a very versatile and healthy ingredient for making appetizers, soups, stews, salads, and classic main dishes. You can even experiment with other vegetables in season such as; carrots, hot peppers, beets, a wide variety of fresh herbs, radish, curry powder, ginger and garlic, all with great success.

Sauerkraut is a nutrient powerhouse and is filled with crunchy, tangy flavour.  It’s loaded with friendly bacteria for your gut, which has been shown to improve digestion and the absorption of vitamins and minerals.


Recipe Inspired by Meghan Telpner


1 medium cabbage

1 Tbs caraway seeds

1 Tbs sea salt

⅔ cup grated carrot


1.    Remove large outer leaves from cabbage and set aside.

2.    Core and shred cabbage.

3.    In a bowl, mix cabbage with caraway seeds, sea salt and carrots.

4.    Massage with your hands for about ten minutes. Juices will be released.

5.    Place into a mason jar and pound down until juices come up and cover the cabbage, leave about 2 inches of space at the top.

6.    Carefully place whole cabbage leaves overtop (inside the jar) to ensure airtight. Seal jar firmly.

7.    Keep at room temperature for about 3 days and then transfer to your fridge.

8.    Enjoy!

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Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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