Jump to recipe
Make your own
..
Baby Arugula + Raw Sauerkraut Salad
Get Ready to Kraut-ify Your Salad Game – For lots of GOOD reasons!
Level up your salad game with our refreshing Arugula + Raw Sauerkraut Salad!
I eat A LOT of Sauerkraut, but for some reason I only recently thought to add it to my salads!
This flavorful fusion of peppery arugula, tangy raw sauerkraut, and crunchy veggies will have you hooked from the first bite.
Plus, it’s packed with probiotics, fiber, and healthy fats to keep you energized and focused.
Give your taste buds (and your gut) a happy dance with this delicious, nutritious salad!
Here are some impressive benefits of eating raw sauerkraut:
Digestive Health Benefits
🦠Rich in Probiotics: Raw sauerkraut contains a high number of beneficial probiotics, which support gut health and boost the immune system.
🪱Supports Healthy Gut Bacteria: The probiotics in raw sauerkraut help maintain a healthy balance of gut bacteria, reducing symptoms of IBS, bloating, and digestive discomfort.
💫Aids in Digestion: Raw sauerkraut’s enzymes and probiotics help break down food, absorb nutrients, and reduce digestive stress.
Immune System and Inflammation Benefits
🛡️Boosts Immune System: Raw sauerkraut’s probiotics and antioxidants support immune function, reducing the risk of illness and infection.
🔥 Anti-Inflammatory Effects: Raw sauerkraut’s antioxidants and other compounds have potent anti-inflammatory effects, reducing inflammation and improving overall health.
Other Benefits
✨ Supports Healthy Skin: Raw sauerkraut’s antioxidants and probiotics may help reduce inflammation and improve skin health.
❤️ May Help Lower Cholesterol: Raw sauerkraut’s fiber, probiotics, and antioxidants may help lower cholesterol levels and improve heart health.
👁️ Supports Eye Health: Raw sauerkraut’s antioxidants, particularly lutein and zeaxanthin, may help reduce the risk of age-related macular degeneration.
Tips for Enjoying Raw Sauerkraut
1. Start with small amounts (1-2 tablespoons) and gradually increase your intake.
2. Add it to salads, sandwiches, or use it as a topping for eggs or vegetables.
3. Mix it with other fermented foods, like kimchi or kefir, for a probiotic-rich snack.
⭐ Remember to always choose raw, unpasteurized sauerkraut to reap the most benefits!
Here’s your guide on how to shop for high-quality raw sauerkraut:
Key Factors to Consider
🌱Ingredients: Opt for sauerkraut made with only cabbage, salt, and possibly caraway seeds or other spices. Avoid added preservatives, sugars, or artificial flavorings.
🦠Raw and Unpasteurized: Ensure the sauerkraut is raw and unpasteurized to retain its natural probiotics and enzymes.
⏳Fermentation Process: Look for sauerkraut that’s been fermented using a traditional, slow process (typically 4-6 weeks). This ensures the development of beneficial probiotics.
🥬. Cabbage Quality: Choose sauerkraut made from high-quality, organic cabbage. This will result in a better flavor and higher nutritional value.
🧂Salt Content: Opt for sauerkraut with low to moderate salt content (around 1-2%).
🫙Packaging: Select sauerkraut packaged in glass jars or containers to avoid BPA contamination and preserve the product’s quality.
🏷️Labeling and Certifications: Look for labels like “raw,” “unpasteurized,” “probiotic-rich,” or “contains live cultures.”
🏅 Certifications like USDA Organic or Non-GMO can also ensure the product meets high standards.
Where to Shop
🏪 Health Food Stores: Visit local health food stores or co-ops that specialize in organic and natural products.
🌾 Farmers’ Markets: Many farmers’ markets now carry artisanal, raw sauerkraut products.
🏬Specialty Food Stores: Some stores specialize in fermented foods or carry a selection of raw sauerkraut products.
💻Online Retailers: Reputable online retailers like Thrive Market, Amazon, or the manufacturer’s website may carry high-quality, raw sauerkraut products.
Brands to Consider
1. Wildbrine: Known for their raw, organic sauerkraut products.
2. Bubbies: Offers a range of raw, fermented sauerkraut products.
3. Real Pickles: Produces raw, fermented sauerkraut using traditional methods.
4. The Brinery: Offers artisanal, raw sauerkraut products made with high-quality ingredients.
When shopping for raw sauerkraut, prioritize products with simple, natural ingredients and a focus on traditional fermentation methods.
Always check the label and look for certifications to ensure you’re getting a high-quality product.
Here are some impressive health benefits of arugula to help you eat more!
🛡️ Rich in Antioxidants: Arugula contains a wealth of antioxidants, including vitamins C and K, which help protect cells from damage and reduce inflammation.
👁️ Supports Eye Health: The high levels of lutein and zeaxanthin in arugula make it an excellent food for supporting eye health and reducing the risk of age-related macular degeneration.
🦴 Supports Bone Health: Arugula is a rich source of calcium, vitamin K, and other minerals essential for maintaining strong bones and preventing osteoporosis.
💫 Aids Digestion: Arugula’s fiber content can help regulate bowel movements, prevent constipation, and support healthy gut bacteria.
✨ Supports Healthy Skin: Arugula’s antioxidants and vitamins A, C, and K can help protect the skin from damage, promote collagen production, and reduce the appearance of fine lines and wrinkles.
🛡️ Boosts Immune System: Arugula’s vitamin C content can help support immune function, reducing the severity of colds and flu.
Incorporate arugula into your diet through salads, smoothies, sautés, or as a garnish to reap its numerous health benefits!
Make your own
Read more about the health benefits
What is Your Microbiome, and How Can You Support It?
4 servings
Ingredients:
- 4 heaping cups baby arugula
- 1 large cucumber, thinly sliced
- 8 baby sweet peppers, thinly sliced
- 1 large shallot, thinly sliced
- 1 cup raw sauerkraut, with juices
- 1 x 15oz chickpeas, drained and rinsed
- ¼ cup raw sunflower seeds
- 2 Tbsps extra-virgin olive oil
- 1 Tbsp raw apple cider vinegar
- sea salt and ground pepper, to taste
Instructions:
Prepare your fresh veggies and place them in a large serving bowl.
Add the sauerkraut with its juice, chickpeas, and seeds.
Drizzle with extra virgin olive oil, vinegar, and season to your taste.
Toss to combine, then serve immediately.
Enjoy!
💚Rachel
Baby Arugula + Raw Sauerkraut Salad
Persons
4
Ingredients
- 4 heaping cups baby arugula
- 1 large cucumber, thinly sliced
- 8 baby sweet peppers, thinly sliced
- 1 large shallot, thinly sliced
- 1 cup raw sauerkraut, with juices
- 1 x 15oz chickpeas, drained and rinsed
- ¼ cup raw sunflower seeds
- 2 Tbsps extra-virgin olive oil
- 1 Tbsp raw apple cider vinegar
- sea salt and ground pepper, to taste
Instructions
- Prepare your fresh veggies and place them in a large serving bowl.
- Add the sauerkraut with its juice, chickpeas, and seeds.
- Drizzle with extra virgin olive oil, vinegar, and season to your taste.
- Toss to combine, then serve immediately.
© 2025 © Copyright CleanFoodCrush ® LLC 2014-2024 - Rachel Maser - CleanFoodCrush.com
Leave a Comment Below:
Related Posts :
