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DJ Blatner

Registered Dietitian Nutritionist

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Kraut Shot

Kraut Shot

By: DJ Blatner, RDN

DJ Blatner is a registered dietitian nutritionist and certified specialist in sports dietetics. She is the author of two award-winning books: The Flexitarian Diet and The Superfood Swap.

DJ starred in (and won!) the primetime reality TV show on ABC called, My Diet Is Better Than Yours. She has worked as the dietitian for the Chicago Cubs, Lifetime Television, Shape Magazine, People Magazine, Wild Oats healthfood store, and exclusive spas. She appears regularly on national TV such as Good Morning America.

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FOOD INSPIRATION

I like sauerkraut but the more I read about the benefits, the more obsessed I become. I’m personally

giving myself a daily “KRAUT SHOT” challenge to reset my gut bacteria. Read on…

KRAUT SHOT
A shot glass of sauerkraut taken daily for optimal health. 

Sauerkraut (german for “sour cabbage”) is finely cut raw cabbage that has been fermented by various

beneficial lactobacillus bacteria. It’s basically like a natural probiotic pill.

WHY KRAUT IS GOOD FOR YOU:

Beneficial bacteria support a HEALTHY GUT which leads to:
✨Perfect pooping
✨Less gas/bloating
✨Fewer colds/flus
✨Craving control
✨Improved mood
✨Less anxiety
PS: Not only are you getting beneficial bugs from fermentation but cabbage is in the same veggie family as kale & broccoli, so it has similar powerhouse health benefits like cancer prevention.

PRO-TIPS:
– Buy unpasteurized versions like THIS since pasteurization kills good bacteria.
– Never heat it! Cooking it kills good bacteria, too.
– Use leftover kraut brine instead of vinegar in salad dressings! 👏
– Kimchi (yum!) is basically the Korean version of kraut & can be used instead.

HOW TO:
Eat a shot glass (about 2 tablespoons) of kraut just as is for a snack or use it as a condiment with any

meal.

Kraut tastes great on:
morning eggs
avocado toast
salads
wraps & sandwiches
burritos & tacos (I love kraut tacos!)
beef, turkey, or salmon burgers
grain bowls
pizza
!!!!!!!!

Next on my kraut “to-try” list:
👉Kraut in smoothies! What?!
👉Almond butter & kraut sandwich! Sounds crazy, but I’ve got to try it.

Buy some kraut & do the daily KRAUT SHOT with me! 🙌

Reader Interactions

Comments

  1. Luis says

    Are you talking about naturally fermented kraut not the stuff in vinegar, There is a product at Trader Joe for example same brand has pickles fermented in enzymes, is that what we are talking about? I do get gas from protein shakes and would like to try something natural to help reduce or alleviate that. Thanks

    Reply

    • DJ Blatner, RDN says

      Yes, fermented & unpasteurized. Not pickled in vinegar. Sounds like you need to change the recipe of your smoothie, not just add fermented foods. Certain protein powders, sweeteners, or added fibers can cause bloating. xx

      Reply

    • DJ Blatner, RDN says

      Many grocery stores sell fermented, unpasteurized sauerkraut. Here’s how to find it:
      1) It’s usually found refrigerated.
      2) Look for words like: raw, perishable, unpasteurized, keep refrigerated, naturally fermented, naturally occurring Lactobacilli
      3) The ingredients are only cabbage + salt (and maybe other veggies and spices). There’s no vinegar, sugar, or added preservatives.
      Some brands that you may see include: Farmhouse Culture, Wildbrine, Bubbies

      Reply

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