The Be Well Recipe: Sauerkraut, Apple and Carrot Slaw

Photo by Betsy Nelson

Fermented foods are skyrocketing in popularity because of their beneficial, gut-healing properties. This colorful sauerkraut slaw is a delicious way to get your probiotics in, and it’s perfect both on its own and as an accompaniment to grilled meat or fish.

Be sure to look for kraut that is in the refrigerated section, has been made the traditional way, and has not been heat-treated.  Also, to maintain all the benefits that sauerkraut has to offer, it is important not to heat or cook it.

The apples in this slaw serve as prebiotics, which act as food for the probiotics. In addition to using this slaw as a condiment, you can add the sauerkraut liquid to salad dressing, juices, or even smoothies.

Sauerkraut, Apple and Carrot Slaw
Serves: Makes about 2 cups
  • 1 medium Granny Smith apple, cored and grated (about 1 cup)
  • 1 cup drained sauerkraut, liquid reserved
  • 1 medium carrot, washed and grated (about ½ cup)
  • 1 T. finely grated fresh ginger
  • ½ cup sauerkraut juice
  • 1 tsp. raw honey
  • ¼ cup chopped fresh parsley
  • 2 T. chopped fresh mint
  • Freshly ground black pepper to taste
  1. Mix the apple, sauerkraut, carrot, and ginger in a bowl. Whisk the sauerkraut juice and honey together to dissolve honey, and toss with apple and sauerkraut mixture. Stir in parsley and mint, and season with black pepper to taste.

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