Recipe for Gut Health -

24th August 2017by foxy0


‘Superfoods’ or so they are now referred to, have become the thing of the moment.

Both Sauerkraut and Turmeric have been labeled in the ‘superfood’ category, and in my opinion, for good reason!

I make my own sauerkraut and try and eat as many fermented foods as possible, including Kefir, Kimchi and other pickled vegetables; all of which contain beneficial probiotics that are vital for our gut bacteria, support our immune system and aid in healthy digestion.

However, most supermarket sauerkraut is pasteurized, meaning the heat has probably destroyed most of the good bacteria. Luckily, it’s very easy to make your own sauerkraut at home and is very inexpensive to create.

The main ingredient of sauerkraut is cabbage and salt. It’s important to use a good unrefined salt rich in minerals such as Himalayan pink salt or sea salt. The antiseptic and anti-inflammatory benefits in turmeric add an extra health-boost to this personal favorite sauerkraut recipe.

Although tangy and salty in flavor, I simply love adding a spoonful onto salads and as a condiment in sandwiches etc.

What you will need…
Mason Jar
1 large cabbage
1 tablespoon Himalayan pink salt (You’ll need 15 g of salt to every 1 kg of
1 teaspoons ground turmeric
1/4 teaspoon black pepper
around 300 ml demineralized water

How to make it…
1. Sanitise your Mason jar, knife, cutting board and glass bowl
with boiling water.
2. Rinse cabbage well, and remove the large outer leaves.
3. Slice the cabbage very finely.
4. Transfer the sliced cabbage into a large mixing bowl and massage the salt into it.
5. As you massage the cabbage will start to soften and release water (brine).
This will take about 15 minutes.
6. When the cabbage has released enough water, add the turmeric and peppercorns
and mix until combined.
7. Transfer the massaged cabbage to your Mason jar. Make sure to remove all the air
from the jar by packing the cabbage tightly, leaving no gaps!
8. There should be about 5 cm of brine on top of the cabbage.
If this does not happen add some demineralized water (do not use tap water!)
to make sure the liquid level is completely above the shredded cabbage.
9. The cabbage needs to be submerged in brine at all times.
Set a small Mason jar inside the larger jar on top of the cabbage.
This will help weight the cabbage down.
10. Cover the uncapped Mason jar with a kitchen towel and set in location at room
temperature, out of direct sunlight.
For the first few days, check on the cabbage and add extra liquid to keep the
cabbage submerged. A bit of white foaminess is normal.

* Start tasting your sauerkraut after about a week and see if it’s tangy enough.
I like mine after about 2 weeks but it’s up to your personal preference.
Once it’s done, store covered in the refrigerator and enjoy!

H x



Hi, I’m Hannah. I am the founder of Fox Phys. I am also a Wife, Mum of two, an athlete, and lover of Burpees and Peanut Butter!

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