After an indulgent Easter long weekend of brunches, lunches, plenty of chocolates and everything in-between, your gut is probably not thanking you. Even if we limit ourselves or feel that a relatively healthy eating lifestyle is followed sometimes our guts do not agree with us.

It is important to understand that our stomachs are the center of our health and can often be the key to many chronic health problems. By supporting your stomach health you are supporting you’re over all health. Our stomachs are filled with around 100 trillion bacteria, good and bad. The bacteria that fill our stomach have a significant purpose, like strengthening our immune system and lining our stomach so our food does not directly touch the intestinal tract.

Our stomach health sometimes referred to, as stomach or gut flora is an important part of a healthy lifestyle and does not always get the attention it deserves. With increasing cases of food allergy’s, IBS and leaky gut everyone can benefit from the addition of fermented foods!

With the invention of the fridge and such readily available (and often imported) produce many fermented foods that were once eaten we left behind, as there was no longer a purpose to preserve food. But many people forgot that these extremely powerful foods are kind on the wallet and easy in the kitchen! Below is a recipe for raw sauerkraut, one of the easiest and cheapest fermented foods out there! Adding half a cup of fermented veggies to your diet a day will do wonders to your immune system, gut and skin!


- 1 head of cabbage (any type will do or even a mixture)
- Salt
- 1 clove garlic minced
- Sterilized glass jar

Set aside the outer layers of the cabbage (around 3 or 4 leaves will do) and shred your cabbage and place in a bowl. Add garlic and approximately 2 tsp of salt, I love using pink Himalayan salt.

Massage the salt and garlic into the cabbage, almost squeezing the cabbage. You will notice that this will draw the liquid out of the cabbage and reduce the size. After about 5-10 minutes your cabbage will be ready to jar.

Place the shredded cabbage in the sterilized jar, use a wooden spoon to press and pack down the cabbage – make sure there are no air bubbles. Leave a small space at the top of the jar so you can roll up the outer leaves that were set aside and pack the rolled up leaves to create a barrier between the sauerkraut and lid – make sure it is tightly packed.

Set aside the sauerkraut to ferment, I usually place mine in the pantry where it is not too hot or cold. After around 3-5 days you can start checking your sauerkraut to see if has reached the desired amount of ‘tang’. When it has fermented to your desired taste, discard the leaves and refrigerate.

Don’t be afraid to get creative! Add your favorite veggies like carrots or cucumbers! Ginger and apple are also some great additions.