• Bronwyn Clee

Sauerkraut Flu Fighter VII

Ok so you all know I'm nuts about flu fighter sauerkraut by now don't you? They are no brainers for me, and while it seems like a lot of kraut to make for one person (I'm up to about 6 litres in 4 weeks) bear with me as I explain why. 

For a great low down on the benefits of Sauerkraut go check this site out. They have tonnes of great info including this little snippet:

"Sauerkraut contains high levels of dietary fiber, as well as significant levels of vitamin A, vitamin C,vitamin K, and various B vitamins. Furthermore, it is a good source of iron, manganese, copper, sodium, magnesium, and calcium, in addition to contributing a moderate amount of protein to your diet."

And that's based on a stock standard cabbage salt and caraway recipe!


Probiotics are “good” bacteria that help keep your digestive system healthy by controlling growth of harmful bacteria.

Prebiotics are carbohydrates that cannot be digested by the human body. They are food for probiotics.

So here's my recipe for Sauerkraut Flu Fighter VII. 


1 red cabbage

1 large beetroot 

2 stalks celery

1 onion

1 lemon juiced

1 tsp caraway seeds

1 dstp rock salt

Sauerkraut Flu Fighter VII


Chop cabbage and celery.

If not using organic produce, peel onion beetroot before grating, otherwise just give them a good wash.

Mix and massage all ingredients except caraway and lemon juice.

Once liquid starts forming add juice, caraway then pack into a large jar.

Ensure the liquid covers the kraut. If it doesn’t, pack the sauerkraut down a bit more.

If you have too much in a jar it's best to take some out and put it in a smaller jar. You want to enjoy every possible mouthful of this food medicine!

Seal and leave on the bench with a plate underneath, and out of sunlight for 4 days and then refrigerate for up to 6 weeks to finalise fermentation.

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