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Fermented Food Series #2 - Sauerkraut

In part one of the fermentation series we talked about fermented foods. Now let's talk about a healthy gut and how it impacts your well being.

Did you know that mood, food cravings, IBS, autoimmune, allergies, cardiovascular disease can all be linked to gut microbiome?

In following a western diet, high in sugar and fat, the body will start storing fat instead of burning your fat for fuel. This is not ideal for an athlete because you want to have optimal energy for training and sports performance.

So how do you start burning fat for fuel? One way you can do this is by eating a range of fruit and vegetables by the season. This will maximize your nutrient content because you are ensuring that you are getting a variety of fruit and vegetables throughout the year.

If you are low in diverse foods then this could put your gut in a diseased state and not promote microbiome growth which is required for good health. Fermented foods can help if you are low in microbiome bacteria because the nutrients are readily available and much easier to absorb and assimilate

Why do we want a healthy gut? Because it enhances the way we absorb vitamin and minerals which in turn will give us better health and more energy.

Here is a fermented sauerkraut recipe. It's great as a side dish or on salads.



1 large cabbage, cut into thin strips

2 tbsp dulse flakes


  1. Set 1 outer layer of the cabbage and set aside.

  2. Chop the cabbage into thin short strips and place in large bowl

  3. Using a wooden spoon or bottom of a clean mason jar mash the cabbage to break down the 4. cellulose and allow the juices to release. This step takes about 5-10 mins

  4. Add the dulse into the bowl and mix with the cabbage

  5. Tightly pack the cabbage into a clean 1 pint mason jay. Fill until the cabbage mixture reaches the neck or narrow point of the jar.

  6. Pour in the filtered water so that the liquid just covers the cabbage

  7. Fold up the saved out leaves and pack them on top to keep the probiotic bacteria in and allow gas to escape.

  8. Lightly apply the lid but do not close it.

  9. Put the jar in a bowl so that it will catch any liquid that may spill over. Place the jar in a inner wall of you cupboard and allow fermenting for 4-5 days. Then close the lid and refrigerate


Julie Sparkes

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