How to Incorporate Sauerkraut Into Your Diet (with recipe included)
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Love kraut but not so into eating a whole bowl of it? No worries—you don’t have to! Sauerkraut is incredibly versatile and can be added to everyday meals in delicious and creative ways.
Easy Ways to Enjoy Sauerkraut
Here are some quick ideas to sneak kraut into your routine (your gut will thank you):
-🥗 Toss it in a salad for a tangy crunch
-🍲 Stir into soups for a boost of probiotics
-🥪 Top your sandwiches—a Pittsburgh classic!
-🌶️ Mix it with salsa for a bold, fermented kick
-🥑 Blend into guacamole (trust us—it's good)
-🔄 Experiment with your own combos
-🥤 Drink the brine (if you're brave!) — it’s packed with probiotics, but high in sodium
Health Benefits of Sauerkraut
Why make kraut a staple in your kitchen? It's not just tasty—it’s packed with health perks:
🍊 Vitamin C Boost
Thanks to ingredients like apples and oranges, you’ll get your daily dose of immune-boosting vitamin C.
🌿 Anti-Inflammatory Power
Ginger adds a spicy pop of flavor and natural anti-inflammatory properties. You can even ferment ginger separately with honey for a probiotic tonic.
🌱 Gut-Friendly & Nutrient-Dense
Sauerkraut is rich in:
-Probiotics
-Fiber
-Vitamins C & K
-Iron
All of which help support digestion, energy, and immune function.
🍎 Apple, Ginger & Orange Sauerkraut Recipe
A bright, citrusy kraut with a sweet kick of ginger
Prep Time: 25 minutes
Fermenting Time: ~4 weeks
✨ Ingredients:
-1 head of cabbage (save 2 outer leaves; shred the rest)
-1 orange, sliced into rounds
-2 green apples, thinly sliced
-2 inches fresh ginger (grated) or ¼ cup ginger juice
-1 Tbsp Himalayan sea salt
-Purified water
-1 wide-mouth mason jar (½ gallon recommended)
-reCAP POUR Lid + Fermenter Kit
🥄 Instructions:
1. Prep your veggies:
In a large bowl, mix the shredded cabbage, apple slices, ginger, and sea salt. Don’t overdo the apples—they get soft during fermentation.
2. Massage the mixture:
Use your hands to massage for ~5 minutes. This helps release the brine.
3. Pack the jar:
Layer the cabbage mixture tightly into your mason jar. Press orange slices along the glass for a pretty look (optional).
4. Add brine:
Fill the jar with purified water until it just covers the contents. Leave 2–3 inches of headspace.
5. Top & weigh down:
Roll up the reserved cabbage leaves and place on top to keep contents submerged. Use a jelly jar as a weight.
6. Ferment:
Add your reCAP POUR lid and fermenter. Store away from direct sunlight for about 1 month.
7. Refrigerate & enjoy:
Once ready, store your kraut in the fridge with the reCAP lid on. It’ll stay fresh for several months!
🛍️ Tools That Make Fermenting Easy:
-Wide-mouth mason jar
-reCAP POUR Lid
-Fermentation airlock
-Salt + simple ingredients
Shop the Fermenting Starter Kit at recapmasonjars.com
or find it on TikTok Shop!
🧠 Bonus Tip:
Try using the same base method to experiment with other flavor combinations like turmeric-carrot, red cabbage & apple, or dill-pickle kraut!
