Fermented Foods – Sauerkraut

Welcome to the first functional fermented foods blog. I will provide a series of ways to aid your digestion using functional foods. This week sauerkraut is on the menu. Sauerkraut is pretty much fermented cabbage. It’s a fantastic (& vegan) way to boost levels of good bacteria in the digestive tract so you might not need to fork out money on probiotic supplements to improve your digestive health. Unfortunately many of the shop-brought sauerkraut products contain high levels of sugar, salt & other additives and the beneficial enzymes are usually dead when you buy it.

So how about making some for yourself? It’s pretty easy to do but it takes a few days before your sauerkraut is ready to consume.

Sauerkraut Recipe

Shopping list

1 Savoy Cabbage
2 tbsp Sea Salt
2 Shallots
3 Carrots
1tbsp Root Ginger
3 Garlic Cloves
Fennel Seeds

Sauerkraut Recipe

Shred the cabbage and carrot and place into a large bowl

Sauerkraut Recipe

Pour 125ml of warm water into another bowl & add 2 tablespoons of sea salt. Stir to disolve












Sauerkraut Recipe

Soaked Mixture

  • Pour the water over the vegetables and mix it all up with your hands.
  • Cover & set aside at room temperature overnight to soften.
  • In the morning, drain but save the liquid.
  • Add the chopped garlic, ginger & a sprinkle of fennel seeds & mix.
  • Pack the mixture tightly into a glass jar with a tight lid.
  • Pour over the saved liquid. It should just cover the mixture.
  • Leave in a warm dark place for 4 days.



Ready to eat & bursting with nutrition

  • Here you have some beautiful homemade sauerkraut.
  • Store in a fridge and use within 2 weeks
  • Opt for a few tablespoons 10 minutes before meals to help your digestion.







Daniel O’Shaughnessy Dip ION FdSc mBANT CNHC is a fully-qualified Nutritional Therapist & Metabolic Balance coach. He is a full member of the British Association of Applied Nutrition & Nutritional Therapy, and is also registered with the Complementary and Natural Healthcare Council. A specialist in stress and gastrointestinal health and weight management, he has clinics across London. He is also the cofounder of Bodhimaya and holds transformative, educational and rejuvenating retreats in the UK and around the world. His philosophy is to keep nutrition simple, scientific and tailored to the individual. For more information please visit http://thenakednutritionist.co.uk or call 0208 1234 135.

Recipe adapted from Nicolle L, Bailey C (2013) The Functional Nutrition Cookbook: Addressing Biochemical Imbalances Through Diet. Singing Dragon: London.

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