Make Healthy Sauerkraut at Home with Coach Sacha Mogg

In the quest for a healthier lifestyle, incorporating fermented foods into your diet can have profound benefits, particularly for gut health. Sacha Mogg, a Cancer Coach dedicated to promoting wellness, shares her simple yet transformative method for making homemade sauerkraut. This cost-effective, nutrient-rich food is not only a powerhouse of good bacteria but also a delightful addition to your daily meals.

Why Sauerkraut?

Sauerkraut, a type of fermented cabbage, is celebrated for its high content of vitamins, minerals, and live probiotics. These elements play a crucial role in enhancing digestive health, boosting immunity, and may even contribute to improved mental health and reduced risk of certain cancers. Sacha emphasises the importance of fermented foods like sauerkraut for building a robust microbiome, which is essential for overall well-being.

What You’ll Need:

  • Cabbage: Sacha uses red cabbage for its vibrant polyphenols, but feel free to choose any variety or add grated carrots or other root vegetables for extra flavour and nutrition.
  • Sea Salt: A teaspoon of good quality sea salt not only seasons the sauerkraut but also facilitates the fermentation process.
  • Equipment: A large bowl, Kilner jars (or any jar with a lid), and if you don’t have a specialised fermenting lid, a piece of muslin or an old dishcloth with an elastic band will suffice.


Step-by-Step Guide to Making Sauerkraut

Prepare the Cabbage: Remove the stalk and finely chop the cabbage into ribbons. Sacha finds that finely chopped cabbage ferments beautifully and is more pleasant to eat.

Salt and Massage: Add a teaspoon of salt to the chopped cabbage in a large bowl. Then, thoroughly massage the cabbage with the salt. This process releases the cabbage’s natural juices, essential for the fermentation process. It takes about 10-15 minutes of massaging to achieve the desired glossy texture and sufficient liquid.

Jar Filling: Tightly pack the massaged cabbage into your sterilised jars, ensuring there is enough liquid to cover the cabbage fully. This liquid layer is crucial to prevent mould during fermentation.

Ferment: Seal the jars and store them in a warm, dark place, like a boiler cupboard, for two to three weeks. You can taste-test the sauerkraut weekly until it reaches your preferred level of sourness.

Store: Once fermented to your liking, transfer the sauerkraut to the fridge with a non-valved lid. It’s now ready to enjoy whenever you wish!


The Benefits Await

Homemade sauerkraut is not just a culinary project; it’s a step towards a healthier you. By making and incorporating sauerkraut into your diet, you’re enriching your body with essential nutrients and probiotics that support your health from the inside out.

Sacha Mogg’s guide to making sauerkraut is an invitation to explore the benefits of fermented foods and to take an active role in your health and well-being. Whether you’re looking to improve your gut health, boost your immune system, or simply add a deliciously tangy component to your meals, sauerkraut is an excellent place to start.

For more insightful health and wellness tips and to understand the critical role of workplace wellness in combating the challenges of cancer, delve into the “Workplace Wellness State of the Market Report 2023: The Unprepared Reality of Cancer in the Workplace and How to Safeguard Your Organisation.” for comprehensive resources and guidance on fostering a healthier, more resilient workforce.

Happy fermenting, and here’s to your health!

Read The Workplace Wellness State of the Market 2023 Report

The Workplace Wellness State of the Market 2023 Report: The Unprepared Reality of Cancer in the Workplace and How to Safeguard Your Organisation is for:

Workplace wellness providers and employee assistance programmes (EAPs) aiming to incorporate programmes focused on specialised cancer research and measurable outcomes to enhance their current portfolio beyond generic workplace wellness offerings.

Insurance providers who want to empower their customers to achieve better health outcomes and reduce the risk of claimants.

Employers who want to see higher productivity, fewer absences, less burnout, attract and retain their best talent and be an employer of choice when recruiting.

To empower individuals within an organisation to lower the risk of cancer and other chronic illnesses. It provides useful advice if someone has recently been diagnosed with cancer; dealing with the emotional and physical effects of cancer treatments; when medical appointments are over; reintegration back into the workforce and guidance for caregivers of loved ones.

The Report Covers: The Role of Workplace Wellness Needs to Be Redefined; Challenges and What Organisations Want to Achieve; Why Existing Workplace Wellness Programmes Are Not Fit for Purpose; and, Structure of a Successful Workplace Wellness Programme.

Read the The Unprepared Reality of Cancer in the Workplace and How to Safeguard Your Organisation.

Our Cancer Coaching and Tree of Life programmes are beneficial to any individual who has been affected by cancer, including patients undergoing treatment, survivors, caregivers, and people pursuing cancer prevention.

Our programmes are also designed to meet the needs of employers, insurers, workplace wellness providers, and employee assistance programmes who want to offer dedicated cancer and wellness services to their clients, customers, and employees.

Written by James Walters

Community Manager at the Tree of Life Anti-Cancer Lifestyle Community and Programme and The Cancer Coach Cancer wellness and coaching programmes for Individuals, Workplace Wellness Providers & EAPs, Insurers, Employers, and Cancer Treatment Providers.

Feb 29, 2024

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