Tranquilizing Apple-Caraway Sauerkraut.

By Jackie DeKnock  ,   

June 19, 2020

By eating foods like this delicious fermented sauerkraut, you can enhance the health of your digestive system by optimizing your gut flora and balancing your gut microbiome. Your gut microbiome is an ‘ecosystem’ of bacteria that live in your large intestine and is not only important for your physical health, but your mental wellbeing too. Your gut microbiome health is reflected in many processes in your body, including chronic inflammation and associated disease risks. So...start with your gut! With this knowledge…I’m sure you’ll want to try this sauerkraut dish! Store-bought sauerkraut, yet again, undergoes an amazing transformation when gently simmered with apples and spice, serving up a nice blend of tangy and sweet flavours. Love your sauerkraut!

  • Prep: 20 mins
  • 20 mins

    20 mins

  • Yields: Serves 8


1 small onion, thinly sliced

1 tablespoon grass-fed unsalted butter (oil or non-dairy if preferred)

1 cup packed well-fermented sauerkraut (my favourite is Bubbies brand)

1 Granny Smith, Gala or Fuji apple, shredded

¼ tablespoon caraway seeds, to taste

1 teaspoon fresh ginger, minced

Pinch turmeric

½ - 1 tablespoons coconut palm sugar, to taste (or your preferred sweetener)

Himalayan sea salt, to taste

Freshly ground black pepper, to taste

A splash of love


Cook onion in butter in a heavy saucepan over medium-high heat, stirring occasionally, until golden, about 6 minutes 6 Minutes. Stir in sauerkraut and apples until warmed through. Stir in caraway seeds, ginger, turmeric, sugar, salt and pepper. Add more sugar, salt, and pepper, to taste. Enjoy!