TWIST Eats: Don’t Doubt Kraut!


Sometimes I get a wild hair and actually try to cook something I pin on Pinterest. This weekend, said wild hair cropped up, and I whipped up a batch of probiotic-filled Sauerkraut. And it’s not even Octoberfest.

I’ve been reading a lot lately about the benefits of probiotic and fermented foods, and I thought I’d give it a try. I bought the Bubbie‘s brand before, and really liked it. Plus, I totally dig their tagline, “Don’t talk with you mouth full, or your brain empty.”

According to Wellness Mama:

“Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion.”

Ingredients ( makes 2 cups)

1 medium cabbage ( I bought large and could have used the whole darn thing – it’s surprising how much is breaks down)
1 Tbsp. caraway seeds
1 Tbsp. sea salt
2-3 Tbsp. chopped or grated ginger (optional, but I love fresh ginger and it has it’s own benefits)
2/3 cup grated carrot (optional, I didn’t use because I don’t love them)


  • Remove large outer leaves from cabbage and set aside.
  • Core and shred cabbage. You could use a cuisinart, but I just chopped by hand.
  • In a bowl, mix cabbage with caraway seeds, sea salt and optional ginger and carrots.
  • Massage with your hands for about 10 minutes (or pound with a wooden mallet — I “happen” to have one that Mark uses to muddle the mint in a mean Mint Julep). Juices will be released. I actually put it all in the mason jar prior to pounding. I will ALWAYS look for a short-cut to save a dirty bowl.
  • Place into a wide mouth mason jar and pound down until juices come up and cover the cabbage, leave about 2 inches of space at the top.
  • Carefully place whole cabbage leaves over top (inside the jar) to ensure it’s airtight.
  • Seal jar firmly.

Keep at room temperature covered in a towel or in a dark spot for about 3 days, then transfer to your fridge. It may be eaten right away, but will improve with time.

You can TWIST your ‘kraut too and add a few swigs of hot sauce or Sriracha.


‘kraut on eggs with black beans

I added a few tablespoons on top of my eggs this morning. But, it would be delicious on roasted veggies, quesadillas, you name it. So, don’t doubt the kraut, and try this is out for yourself.

We love feedback and questions, so let us know what you think.

Namaste, friends.

Twist RecipesJennifer Pahl