Tuesday, June 3, 2014

Kimkraut or Sauerchi? it's a probiotic fusion

Well, I suppose it's a Kimchi but it's cut up nice and finely like a Sauerkraut so I really think it's a fusion of the two. The main thing is that it's easy to make, good for you, tastes good and well, it's really pretty and colourful.. at first it is anyway! Once it's fermented it loses it brightness.

Kimchi and Sauerkraut are well known for their probiotic and prebiotic benefits. It's easy to make and with a little care you can quadruple the recipe below so that you have a good supply as it's stores well in the fridge once it is done.

Probiotics are needed to ensure good gut health and there is a lot of talk lately about our need for them as our bodies try to cope with the myriad of toxins, stress and environmental factors that are playing havoc with our health and digestion. If you are not digesting properly then you are not getting the benefits of the healthy food that you are consuming. Gut health is looked at by many nutritionists as the first line of attack at creating a well balanced homeostasis in the body. Once they have achieved healthy gut flora and improved digestion then they get onto treatment. 

Kimchi and Sauerkraut are also good sources of vitamin C, K, some B, Iron, Calcium and Selenium. These contribute to supporting muscle growth, improving the immune system and blood flow. The properties in cruciferous vegetables and garlic are said to have cancer fighting properties and recent research has proved that Kimchi has the ability to lower cholesterol when eaten regularly. So many good reasons to make up a batch of this health enhancing recipe and I find it adds another dimension to a good salad or side to any cooked or raw meal. Perfect for aiding digestion as well.

Makes: 1x500ml jar

You will need:

1 sterilised 500ml jar with a good lid
V-slicer with the thinnest (.5mm) slicing and the smallest julienne attachments
Clean and sterilised mixing bowl


4 Brussel Sprouts or 1/4 white or wombok cabbage
1 carrot
1/2 red capsicum (red pepper)
1 zucchini
1/2 beetroot
1/2 cup dried wakame seaweed
1 cm piece of ginger ground
1 garlic clove, crushed
1/2 tsp ground turmeric of 1 tsp fresh turmeric ground
1/2 long red chili
1 tsp Himalayan or Celtic salt
approx 1/2 cup filtered water if needed


Make sure all of the vegetables are clean, peeled and old leaves and dirty parts removed.

Using the fine .5mm slicing attachment slice the brussels sprouts into the bowl then put the julienne attachment on the do the rest of the vegetables.

For the garlic, ginger and fresh turmeric I grate it into the bowl  with my zester then add the salt and dry wakame and start to massage with clean hands until it is completely mixed and softened. You will need to really massage it to get the juices to release and dissolve the salt as much as you can, don't worry that it doesn't all dissolve as it will do the rest itself.

Place about 4 tablespoons of the mix into the jar then press it down tightly so that there are no air bubbles, add another 4 tablespoons and repeat until you have used all of the mix and it is pressed down tightly. If the juices don't cover the mix then add enough water to the top so that it does. You want it to be only just covered. Place the lid on the jar and don't tighten it too much, you want air to be able to release very slowly as it will create gases that will need to be released.

Place into your pantry or a dark spot and leave for 3-7days checking to see how it's going. Once it has a nice krauty smell and the vegetables have completely softened it is ready to use. Make sure you then store it in the fridge and use a clean spoon to remove as you don't want to contaminate it. It should last quite a while if you are careful by always using clean utensils.

NOTE:  and Warning!!!
  1. Start small!! If you do have compromised digestion or gut flora it can take a bit of getting used to. Start with 1 tsp at a time and gradually increase. Gas and bloating are not fun! :-) The Whole idea is for it fix this up and give you a good healthy balance of good gut bacteria.
  2. If you want a nice simple Sauerkraut recipe I did one last year. It doesn't contain the extra aromatics or chili and is still a great source of probiotics and health enhancing properties.
  3. If you don't have a V-slicer or mandolin then you could just slice the brussel sprouts really finely and grate or julienne the rest by hand.

I love how bright and colorful it is. You can tell from all the vibrant colours that it's going to be full of goodness! I'd love to know how you go if you make it. It's not hard and only took me about 15 minutes to put together. It's waiting for it to ferment that takes the longest but I found it worked a lot quicker that the sauerkraut. Enjoy!

This recipe has been shared at

Allergy Free Wednesdays

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I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen



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