How to ferment; Beetroot and Ginger Sauerkraut

Untitled designBeet and Ginger Kraut Loula Natural fi
Beetroot and Ginger Sauerkraut Loula Natural

Basic Sauerkraut is so delicious (see my how to here). I have it with eggs, add it so my coleslaw (kraut slaw here) and try to have it with any meat dish as a side. The sour flavour works well to stimulate gastric acids too so it a great primer for any fat, protein rich foods.

kraut with food

Since cabbage has so many health giving properties (read here), combining it with beetroot and ginger makes so much sense. The rich, sweetness and earthiness of the beetroot goes so well with the heat of the ginger and the sourness of the kraut. It hits all of the senses on the palate and really satisfy the taste buds.

Of course the rich myriad of antioxidants, vitamins, minerals and blood boosting qualities of the beetroot with the anti-inflammatory, warming and nourishing properties of ginger are made even more available to the body with the fermentation process. The presence of a well balanced symbiosis of bacteria allows the body access to these nutrients, to absorb and use them to help promote wellbeing and healing.

Start in the same way as you would with the basic sauerkraut. When the cabbage and salt have been massaged together, combine the beetroot and ginger (I have used raw and powdered ginger and both work well) before packing it all into your jar.

Beetroot and Ginger Sauerkraut
A rich nutritious flavouring of sauerkraut. Great to assist in the body's wellbeing and healing process. Really good to help digestion of fat or protein rich foods in a meal.
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  1. 1 whole green cabbage thinly sliced
  2. 1 whole red cabbage thinly sliced
  3. 1.5% Salt
  4. 1 raw beetroot grated
  5. 1 inch of fresh ginger grated or 1tbsp of dried ginger
  1. Retain 1/2 of the outside cabbage leaves for later.
  2. Make sauerkraut by mixing the cabbage with the salt. Massage the cabbage until it starts to wilt and release water.
  3. Add and combine the grated beetroot and ginger.
  4. Press the mixture into a fido (airtight sealable jar) jar and keep pressing down to release liquid.
  5. When the mixture is all in the jar and there is liquid covering the top, press down the outside cabbage leaves to keep any stray bits of cabbage from floating to the surface of the liquid.
  6. Seal and leave to ferment on the counter for a week-28 days. Keep tasting the kraut every few days.
  7. Put in the fridge for an additional week.
  8. Enjoy!
  1. You can flavour your kraut in this way with anything you choose! be creative!
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If you like fermented recipes come and checkout my dedicated board on pinterest:



Beetroot and Ginger Sauerkraut Loula Natural pin

Beetroot, Carrot Salad with Goats Cheese, Turmeric Pumpkin seeds and Kombucha dressing

Beet carrot and goats cheese salad Loula Natural

I was doing our normal meat free friday (I know its not monday but hey we are different!). I was planning falafel, hummus, baba ganoush and guacamole. Since we are grain free for now while I sort out some issues with me and the kids I decided to do another salad instead of wraps.

Beetroot is very digestive repairing, full of blood boosting nutrients- you can tell by the colour! I want its anti-oxidant and anti-inflammatory effects at the moment, it goes so well with carrot- they balance each other out i think, earthy sweetness and crisp sweetness of both. To balance the whole salad I then thought about matching the tang of goats cheese with the texture and spice of the turmeric pumpkin seeds to the honey, mustard kombucha dressing I had planned.

The result was amazing- worked so well as a salad on its own but also brought the flavours of the meal together and added some much needed vibrant colour to our plates too.

meal with salad

Since the summer is pretty much here for us in the tropics we are naturally drawn to lighter and raw foods- salad being top of our list as a side dish- this is now a firm contender for favourite and will be on the table again and again in the future!

Beetroot, Carrot and Goats Cheese Salad with Turmeric Pumpkin Seeds and Kombucha Honey Mustard Dressing
A great combination of flavours and textures to make this vibrant salad great on its own or as a side.
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  1. 2 small beetroots (peeled and grated- or mandolin sliced)
  2. 2 medium carrots (peeled and grated- or mandolin sliced)
  3. 250g of your favourite soft goats cheese
  4. 1/2 cup of turmeric pumpkin seeds(see recipe below)
  5. 4 tbs Kombucha (I used homemade ginger Kombucha)
  6. 1tbs olive oil/avocado oil
  7. Juice of one lime
  8. 1-2tsp raw honey (to taste)
  9. 1tsp dijon mustard
  10. Pink salt and black pepper
  1. Add the ingredients to a bowl (except goats cheese)
  2. Mix dressing ingredients together in a jar with a lid and shake well to emulsify- taste and adjust if necessary.
  3. Add dressing and mix well so all is coated
  4. Add goats chesse
  1. If you do not have kombucha for the dressing you can use apple cider or red wine vinegar.
  2. You can also add a different cheese I just love the tang of the goats cheese with the sweetness of the vegetables and sour notes of the kombucha.
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Turmeric Pumpkin Seeds
A twist on pumpkin seeds to give them a spicy edge and anti-inflammatory boost.
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  1. 1/2 cup pumpkin seeds
  2. 1tsp turmeric powder
  3. 1tbs coconut oil
  4. pinch of pink salt
  1. There are two ways to make this recipe- one uses a dehydrator and one uses a frying pan!
  2. Add coconut oil to the frying pan on a medium heat
  3. Once oil gets hot add turmeric and fry till fragrant
  4. Add the pumpkin seeds- they will pop sounding like popcorn. Fry until poping stops
  5. Turn out onto kitchen towel and allow to dry
  6. Season with salt
  7. Add Coconut oil and turmeric together in a bowl to make a paste
  8. Add pumpkin seeds an evenly coat and add salt
  9. Spread out onto dehydrator sheet and place in living foods temperature (100f)
  10. Dehydrate for 12 hours
  11. Store in glass container in the fridge
  1. These are great as snacks- watch out for yellow fingers! Otherwise add to salads.
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Beet carrot and goats cheese salad Loula Natural pin