Beginners Kraut with Pineapple
This beginner friendly fermentation will have you hooked! It is delicious and bright as well as being packed with probiotics for gut health!
If you’re just starting out with fermentation, this beginner-friendly pineapple sauerkraut recipe is the perfect place to begin. The natural sweetness of pineapple balances the tangy bite of cabbage, creating a kraut that’s bright, refreshing, and packed with probiotics for gut health. Sauerkraut is one of the easiest cultured foods you can make at home, and with just a few simple ingredients, you’ll have a jar of delicious kraut bubbling away on your bench in no time. This tropical twist makes it especially appealing to kids and those new to fermented foods. This keeps for literally months once it is in the fridge. The flavour improves and so does the bioavailability of the probiotics.
Why You’ll Love It:
Great for gut health thanks to probiotics
Simple recipe with minimal equipment
Pineapple adds natural sweetness and depth of flavour
Beginner-friendly ferment with consistent results
Delicious as a side dish, topping, or salad booster
Serving Suggestions:
Add to tacos or burrito bowls for a zingy crunch
Serve alongside grilled meats or seafood
Use as a topping on burgers or sandwiches
Toss through salads for extra flavour and probiotics
Eat straight from the jar as a snack
Need
-
The Veg.
- 1 Kilo fresh pineapple, peeled and cored and cut into thumb sized sticks
- 1.5 Kilo cabbage, cleaned and roughly chopped
-
The Rest
- 3 Tablespoons fine grind salt
- 1 Teaspoon per jar of kraut, juniper berries, optional
Do
- 1
The ratios are important. If you're using more or less veg, adjust the salt according to the Basic First Brine recipe.
- 2
Place the pineapple into a large bowl.
- 3
Place cabbage in the Thermomix bowl and chop 3 sec/Reverse/speed 4 Yes reverse. You'll need to do this in batches. Add the cabbage to the pineapple.
- 4
Sprinkle the salt in. Massage in with your hands.
- 5
Place juniper berries in your empty jars and spoon the kraut in. Squash it down firmly, almost muddling to release liquid. Fill jars only about 3/4 full making sure that the mixture is completely covered with brine or juice.
- 6
Place jars on a tray in a cool, dry place for at least 2 days to ferment. During this time, the sauerkraut will bubble and some juices will escape. Simply wipe jars clean. After 2 days, carefully open jars over a sink (in case juices bubble over) and taste the sauerkraut. If you are happy with the level of sourness, reseal and chill. If you would like the sauerkraut to be more sour, reseal, place on tray and stand for another 24 hours. Sauerkraut can be eaten immediately, but will improve with time (we suggest a week). Store, covered and chilled, for up to 6 months.
Served with
This recipe can be seen if you sign up for the related course. Join the course to get access!
Gut Instinct Protocol: The Power of Fermented and Cultured Foods
Tenina Holder is a wife, mother of five and grandmother of nine, who started cooking in the olden days before Thermomix was even a thing.
Tenina has become the premium go to source for all Thermomix expertise and of course fresh and easy recipes that work. Her cooking classes and foodie trips are sold out in literally hours, her cookbooks appear on the Australian best seller lists and her social reach is in the millions. Her Insider Club is the most fun you can have with a Thermomix and you really should join her! She believes chocolate, butter and salt are health foods. Her food positivity mantra is, eat everything, just not all at once!
