Pineapple And Cabbage Sauerkraut: A Healthy Pro-Biotic
Image Credit: Yang's Nourishing Kitchen

Sauerkraut is a popular Eastern European condiment, usually made of fermented cabbage. This lacto-fermented food is rick in vitamins C and K, as well as makes for a great probiotic to add to your diet, in order to boost gut health. Typically eaten as part of a meal that consists of bread, sausages and a salad, it has gained popularity as an accoutrement in burgers and sandwiches. Typically, sauerkraut has an intensely tart twang courtesy of the vinegar and salt that is used liberally while fermentation.

Using this technique, a fairly simple one to replicate at home, this recipe also incorporates pineapple, which lends its tropical sweetness that cuts through the sour flavour. To add to this, it is milder in flavour, compared to the traditional sauerkraut, which also makes it beneficial to feed children in order to help cultivate good bacteria for their gut, healthy skin and hair. You could swap the cabbage with shredded beetroot or carrot, if you’re looking for a sweeter profile.

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Reasons Why You Should Consume Fermented Foods



  • 4 cups shredded cabbage
  • 1 cup pineapple, julienned
  • 1 tablespoon pink salt
  • 1 stalk lemongrass
  • ¼ cup fresh turmeric root, chopped
  • 1 teaspoon fennel seeds
  • ½ teaspoon carom seeds
  • ½ teaspoon cumin seeds
  • 2 star anise
  • 1 teaspoon whole black peppercorns


  • Add the cabbage to a mixing bowl and sprinkle the salt on it. Using your fingers, start to massage the cabbage until it begins to release moisture. Continue to do so for 10-15 minutes until you have about half or three-quarters of a cup’s worth of liquid. Strain and set aside for later.
  • Add the pineapple, whole spices and turmeric root to the wilted cabbage and mix everything together. Using clean, dry hands, start to scoop the mixture into sterilised glass containers. Split the stalk of lemongrass lengthwise and use it as a wedge to press down the cabbage-pineapple mixture inside the jar.
  • Pour over the strained liquid from the cabbage and the juices from mixing together the pineapple and other ingredients, onto the waiting cabbage-pineapple mixture. Ensure that the mixture is submerged in liquid entirely, in order to avoid contamination.
  • Seal the jar with an air-tight lid and store in a cool place. Open the lid every 3-4 days and ‘burp’ the mixture, to avoid any gas build-up within. Repeat the process for a minimum of 15-20 days and refrigerate, once ready. Lasts for up to five months; use it in burgers, sandwiches, grilled cheeses, barbecued or grilled meats, avocado toasts, etc.