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The Incredible Health Benefits Of Sauerkraut + A DIY Recipe

The Incredible Health Benefits Of Sauerkraut + A DIY Recipe


Yay guys, I'm so full of energy in this moment!

The sun is shining, put ma reggae music on, and I've just finished a 10-day intensive detox. I feel so light, refreshed, free, inspired!


After my roadtrip through Spain, I took 10 days off to immerse in my first intensive detox. I started with a colon cleanse, followed by 7 days of small intestinal cleansing and finished with another colon hydrotherapy session.

I think I lost a couple kilos too.

Not that I needed it.

I guess now I have to go and exercise some more to regain that muscle mass! Just discovered these free pilates tutorials and I think getting physically stronger will be my next focus.

Now, why on earth would I want to juice, fast and cleanse for ten days?

Well, cause I'm committed to do anything it takes to improve my health.

I'm on my way to better health and I can feel it with every step I take. There's no way I will accept poor health as a condtition I'll have to learn to live with. I am able to bring about the change I want to see, and I'm starting from within.

Cause you know what?


Think of it next time you see someone do something you think of: "Yeah, well, great for them, I wish I could do that too — but I can't."

I'm here to tell you that you can. If you take action and commit to it, you can do anything you set your mind to. Cause more often than not, it's your mindset that's holding you back from making progress.


After all that cleansing I felt like replenishing my good gut bacteria with a nice big rainbow salad topped with a generous serving of yummy juicy sauerkraut. Check out that lovely pink colour!


Sauerkraut is basically fermented cabbage. You can easily make it at home with just two ingredients: cabbage and raw sea salt.

Cabbage contains many health improving nutrients like vitamin C, K & B6, folate, potassium and manganese. Red cabbage is especially high in polyphenols, micronutrients only found in plants, which help reduce inflammation and improve heart health.

Then, when you ferment cabbage, the good bacteria multiply and predigest the cabbage, turning all these nutrients even more readily available to your body cells. These bacteria then travel all the way down to your gut, where they improve your health by strengthening your inner army of health-promoting micro-organisms.

What's even more, studies have indicated that eating sauerkraut can help cure (!) social anxiety. And ehm, I can personally testify to that. Since I started incorporating fermented foods like sauerkraut, miso, kimchi, kefir, kombucha and coconut yoghurt into my diet, I have noticed a significant decrease in feelings of anxiety, frustration, anger and depression, things I'd been coping with ever since I was a child. And it's even helped to clear up my eczema!

So what you waiting for, right? I'd say, give it a go and see what difference it makes to your health!



Recipe adapted from The Raw Chef


  • A knife
  • A big bowl
  • One bigger or two smaller mason jars (make sure they're clean)


  • 1 small head of red cabbage
  • 1 small head of white cabbage
  • 3 tbsp raw sea salt


  1. Remove outer leaves of the cabbages and keep them aside.
  2. Cut cabbages in half and cut out the hard core. Keep the cores aside.
  3. Chop up the cabbages and put all in a big bowl.
  4. Add the sea salt, mix together and put aside for about 10-20 minutes. The salt will break down the plant cell walls, so that the juice will start to release.
  5. After these 10-20 minutes, start massaging the cabbage with your hands. Now even more juice will flow out of the cabbage.
  6. Take your mason jar and fill with one big handful of cabbage. Now put your fist down into the jar and press really hard so that the cabbage is packed airtight down at the bottom.
  7. Add more and more cabbage, keep pressing down really tight until your jar is almost full, right up until the top. Make sure it's all packed together as airtight as possible.
  8. Now put one cabbage leaf + core on top and press down into the jar. The goal of this is to keep the cabbage packed airtight under the juice.
  9. Close the lid and put your jar(s) on a towel somewhere at room temperature, not in direct sunlight.
  10. Leave to ferment for at least 3 days. During this time, you'll probably see (and smell) some gas forming. It's possible that some liquid flows out of the jar. Good you put that towel underneath.
  11. Taste your cabbage after 3 days. It should taste mildly sour. If you like it more fermented, leave it to ferment a little longer. The longest I left my cabbage is 5 days (in Winter), but some people even leave it for as long as 3 weeks. It all depends on room temperature, how much salt you used, how you like the taste, etc.
  12. If you're happy with the taste, put your jar(s) in the fridge. You can keep it for quite a long time, even when it's been opened. The longest I kept sauerkraut was 6 months.

Are fermented foods part of your diet yet? Has it made any difference to your health? Which are your favourites? Let me know in the comments section below!

Here's the original recipe from The Raw Chef with some more detailed information:

simple vegan sage pesto

simple vegan sage pesto

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