Healthy Habits Ways to add sauerkraut to your diet

Published on June 27th, 2014 | by Cadry Nelson


Beneficial Bacteria: How to Add Sauerkraut to Your Diet

Ways to add sauerkraut to your diet

Have you been looking for more ways to incorporate natural probiotics into your diet? With body boosting benefits like aiding digestion with its beneficial bacteria, increasing vitamin levels and fiber, it’s no wonder that sauerkraut is a fermented food that’s lauded for its health promoting qualities. Plus, it provides all of the health benefits for which cruciferous vegetables are well known.

I’m not talking about the canned, pasteurized variety that has had its healthy bacteria cooked out of it. I’m referring to homemade sauerkraut or raw sauerkraut in glass jars found in the refrigerated section of the natural grocery store. (Easily my favorite brand is Gold Mine, especially their Garlic Kraut flavor.)

Crunchy, sour, and salty, sauerkraut has a flavor that is all its own. Truth be told, I could happily eat it straight out of the jar, but sometimes even I need some other foods to go with it. Here are a few ideas to get you started on ways to include sauerkraut in your diet:

Add sauerkraut to your diet for healthy probiotics!

Add a spoonful to your salad

The way that I eat sauerkraut the most is as a side to a big salad. It fills out the plate adding another contrasting flavor that mixes especially well with a kale salad and coconut bacon.

Add a layer to your sandwich

The most obvious use of sauerkraut is as a topping. This time of year I love it on Field Roast sausages hot off the grill. With a slice of pickle and slathering of mustard, it adds a tasty cool, tart compliment to a salty, savory veggie dog. It is also the best part of a reuben.

Pile sauerkraut on a pizza for its healthy probiotic benefits

Pile it on a pizza

I prefer my pizza cheeseless, and a few dollops of sauerkraut gives a pie some zing. I like to add it in spoonfuls while I’m eating a pizza hot out of the oven as a cool crunchy element on top of a hot, steamy pizza. However, if you prefer, you can also top the pizza with the sauerkraut before baking. Sauerkraut goes well with lots of pizza toppings like onions, garlic, tomatoes, red bell pepper, potatoes, mushrooms, or seitan sausage.

Drink it up in a soup

Although it may sound unusual, tangy, tart sauerkraut soup with mushrooms is chock full of vitamin C, ready to knock out any summer colds standing in your way. This Russian-inspired soup is bursting with flavor and hearty enough to be a full meal on its own. Cooking the sauerkraut may reduce the bacteria-benefits, but the other beneficial qualities remain. Plus, a top quality sauerkraut keeps its crunch in the soup and doesn’t just become mush.

Drink sauerkraut soup for a hit of vitamin C

Image credit: Photos by Cadry Nelson 

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About the Author

Hello!  I’m Cadry Nelson, a vegan food & lifestyle writer.  My aim is to help others live their most compassionate lives and dispel misconceptions about what it means to be vegan.  When I’m not in the kitchen, you’ll find me in the pottery studio making hand-built ceramics or out on the hiking trail.  Visit me at, on Facebook, Twitter, or YouTube, and find me at .

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