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Sauerkraut Salad

Sauerkraut Salad

Sauerkraut (and probiotics in general) are absolutely necessary for good health. You can buy probiotics (good bacteria) in the form of supplements, but fermented foods are much more powerful than probiotic supplements, and they also contain vitamins, minerals and antioxidants. Fermented vegetables are actually the healthiest vegetables. This sauerkraut salad is delicious, even if you‘re not a sauerkraut lover.

You’ll help your intestinal flora a lot by eating fermented foods and this sauerkraut salad is perfect for that.

Intestinal flora?

A healthy intestinal flora is very important, because the absorption of nutrients all begins in your gut. Actually, everything starts in your gut. A (dis) balance in your hormones, a strong (or weak) immune system, your energy levels basically everything. You would therefore primarily need to focus on a healthy intestinal flora first before you can improve your health. Eating fermented food is a way to do so.

Sauerkraut Salad


Sauerkraut contains living bacteria, which ensures that the digestive system and the intestines work better. If you never have eaten more sauerkraut than just a few bites or you have irritable bowel syndrome then it might be possible you need to visit the toilet soon after eating sauerkraut.… This is normal. Very often I get emails from girls the next day because they noticed their skin cleared up. Because yes, a clear skin also begins in the gut.

The bad bacteria also ensure that good bacteria are being added. However the bacteria must be alive. So if you heat sauerkraut you will kill all the bacteria. Therefore, it is important to buy sauerkraut which has not been heated before. The best is fresh sauerkraut.

Sauerkraut contains vitamin C and K. Vitamin K ensures, among other things, that calcium gets into our bones and not in our blood vessels.
Every day a little bit of sauerkraut is already enough to support your intestinal flora. You really do not need to eat a whole pack at once. This is probably also not very healthy because of the sodium content in sauerkraut which can lead to high blood pressure.
Are you a raw sauerkraut lover?
Sauerkraut Salad

Sauerkraut Salad

  • Author: The Green Creator
  • Cook Time: 10 mins
  • Total Time: 10 mins
  • Yield: a large bowl
  • Category: main dish, snack, salad, starter, side dish, salad, quick
  • Cuisine: vegan, healthy, vegetarian, paleo,


This Sauerkraut Salad is easy to make, delicious and will support a healthy gut because of all the good bacteria. Truly delicious with the roasted walnuts, grated carrots, fresh chunks of apple and cumin.



  • 1 pack of sauerkraut (500 gram)
  • 1 cup walnuts
  • 1 small onion chopped (use half an onion if this is too much for you)
  • 1 small carrot, grated
  • 1/2 tablespoon cumin
  • 1 Granny Smith, diced
  • 1 tablespoon raw apple cider vinegar
  • 1 tablespoon mustard
  • 1 tablespoon olive oil
  • optional: 1 tablespoon raisins


  1. Toast the walnuts in a pan. Rinse the sauerkraut if it’s too acidic for you (better is not to rinse it though) and mix it with the rest of the ingredients. Keep in the fridge or serve.

photos by the green creator (c) (copyright)

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