Fermented Foods to help you Thrive
Updated with more Meal Prep Ideas and *NEW* Sauerkrauts/Fermented Spices to Enjoy
Talking sauerkraut at the farmers markets is, by far, the most enjoyable time of the week for us. So many people from all walks of life are tuning into the urgent need to improve health by making better food choices and by ditching the highly processed junk. Our conversations are often personal… getting into topics like which ingredients are on/off their list (either due to personal choice or because they’ve been advised by their healthcare provider) and in what direction do their individual (and family) flavor preferences lead. We have a lot of varieties to choose from; helping folks customize their kraut selection is both fun and rewarding.
One of our fundamental goals in business (and in life) is to promote an eating plan that is focused on nutritional variety. This objective is manifested in our seasonal work where fresh local ingredients are traditionally preserved for enjoyment later. Unique combinations of vegetables, fruits, herbs and spices create unrivaled flavor profiles - we have something for just about everyone. Our commitment to regenerative cultivation and the use of wild fermentative cultures helps to ensure a naturally diversified ecology in all of our krauts. Science is making good progress, but sorting out specific microbial species and their ideal environment for conveying reliable health benefits will take time. In the near term, successful fermentation is achieved when microbial diversity is favored and when these various groups are allowed to work in teams, as nature intended. When it comes to fermentation technique, patience and diversity drive the magic. The chemical and biological outcomes produced by combining seasonal ingredients with naturally occurring wild cultures results in the best bold and briny flavors.
Flavor and health benefits aside, helping people make practical modifications to their diet so as to incorporate fermented foods, like sauerkraut, seems to dominate our conversations. Thinking back, there was one question that always came up at every market: “How do I eat this?” So yes, we’re recognizing that changes in our diet are needed, but the “how to” is less clear. We’ve learned so much since we started this endeavor. To help you THRIVE in 2026 we’ve added subject matter to The Grower and The Fermenter and to our Recipe/Ideas page; ways to think differently about everyday meals but without a lot of extra work. Adding kraut is easy because we’ve done all of the processing for you. Our sauerkrauts and fermented Hot Pepper Paste are fully preserved and ready to enjoy. Our ideas for incorporating more plant-based fermented foods into your diet center on adapting what’s already on hand in your kitchen - taking current “go-to” dishes from bland to flavorful and from blah to nourishingly complex.
TOP 5 TIPS for Adding Fermented Foods to Your Meal Plan - Updated:
Rethink Breakfast!
Has avocado toast become passé? In our view, we can do better for gut health and bio-therapeutics with Kraut Toast. But don’t discount the avocado. When healthy fats are paired with turmeric the absorption of curcumin is multiplied. Old way: avocado toast. New way: Kraut Toast —- avocado and Golden Turmeric or our *NEW* Spiced Turmeric Sauerkraut. We didn’t forget the black pepper - each of these turmeric sauerkrauts are fermented with black pepper to further boost dietary absorption of curcumin.
A new and adventurous sauerkraut just released in early 2025 may get your attention: Breakfast Kraut. Starting the day with sauerkraut means better blood sugar regulation, a big dose of nutrient-dense bioavailable vitamins and nutrients and a diverse community of good bacteria to strengthen gut health. Plus, you walk away from the meal feeling satisfied - not looking for a snack. This kraut is fermented with classic breakfast flavors and diverse high fiber ingredients, including flax seeds for added Omega-3s. A distinctive nutritional profile for enjoying over your favorite grains like oats (cooked or raw), eggs (for the added protein), Greek yogurt (for diversifying the probiotics) or even French Toast (for the pure enjoyment of the sweet and sour flavor mashup). This one was created to innovate beyond the traditional boundaries of fermented sauerkraut while getting your day off to a super healthy start.
One of my favorite ways to enjoy sauerkraut for breakfast is to simply top an egg. So quick and easy it’s almost shameful. Any kraut variety works but man-o-man, Kres Dilly Kraut is amazing this way. Dilly lives up to its name, not only because of the fresh dill but because we fermented with fresh cucumbers, zucchini, garlic and onions for BIG FLAVOR. One of our most popular varieties and a good choice if you’re introducing “sour” to your kiddos - kids love this one.
A few final ideas: Stack kraut on your favorite bagel (one of our customers packs kraut to his local bagel shop), layer over frittatas, add life to your huevos rancheros. SAUERKRAUT is an EASY way to start your day off with low glycemic fermented flavors that you can actually enjoy.
Embrace Quick and Healthy Snacks!
The most defenseless time for falling down on our eating plan is when we’re rushed for time and haven’t eaten. Amazing how easy it is to justify a “one-time” pig-out on “carbage”. Next time your harassed by the munchie monster, try defending yourself with this instead: Cottage Cheese (I/2 - 1 cup) topped with Kraut (2-3 forkfuls) and served with raw carrots, or Hummus (I/2 - 1 cup) topped with Kraut and served with raw fruits or vegges on hand.
Sliced apple topped with Peanut Butter and Kraut (recommend Kres Fiery Kraut) - trust me, this is so good. Healthy snacks satisfy with nutritional goodness - protein, fruits and vegetables, fiber and gut-loving microbes. A high fiber, low sugar, low glycemic snack. Winning!
Salads are Still King (& Queen)!
Raw, leafy, and loaded with fiber, your salad and grain bowls will get even better when you top with a unique kraut variety. Sauerkraut builds complexity by adding flavor, bioavailable nutrients, fiber, gut-loving microbes and enzymes. There is just no reason to eat a boring lifeless salad.
The Best Condiments and Spices are WILD FERMENTED!
We’re talking BIG flavor and BIG health benefits. Whether you’re making a sandwich, topping a baked potato or making a quick snack, using sauerkraut in place of the highly processed condiments means eating foods that will truly love you back.
Our *NEW* Hot Pepper Paste is an ULTRA-natural culinary spice made with 100% whole ingredients and unrefined mineral salt. Thick and concentrated, this spice packs a full-bodied capsaicin experience with complex layered flavors to delight your senses and add functional benefits to any dish, appetizer or homemade swicy sauce.
Do you know about swicy sauce? Swicy is a harmonious mix of sweetness (honey, sugar, fruit) and fiery heat offering a balanced and personalized taste. Quick and easy to make at home.
Here’s the basic recipe (adjust pepper paste to preferred heat):
3 tablespoon maple syrup or honey
1 teaspoon Kres Wildfire Hot Pepper Paste
Thoroughly mix and enjoy over fresh or roasted vegetables, grilled meats, Korean and Asian dishes or even over ice cream with fresh berries. Spice-up sauces, dressings and dips (e.g. hummus, guacamole, spinach-artichoke). Stores in the fridge for at least a week or more.
There’s No Shame in Eating our Krauts Right Out of the Jar! Many folks have told us this. Two enthusiastic thumbs-up from me! We’ve done all the work so you don’t have to… the growing, the fermenting and fully preserving these gut-loving foods. So yes, just open the lid and dive right in!
What’s the deal with LOW GLYCEMIC FOODS?
Here’s what you need to know, in brief…
Scientific evidence doesn’t directly support popular claims that low glycemic foods are a path to weight loss. That said, low glycemic foods, like fermented sauerkraut, are naturally high in fiber which helps to slow down the absorption of glucose into the bloodstream reducing insulin spikes. The glycemic index of (GI) of sauerkraut is just 15, which classifies it as a low GI food. The glycemic load (GL) of sauerkraut is equal to 0.8, which classifies it as a low GL food. Total calories in one cup of sauerkraut is about 36 with total sugar of 3.4g (differs somewhat based on actual ingredients of each variety). Do the math for yourself ;)
The Bottom Line
Traditionally fermented sauerkraut is high in fiber, low in sugar and low in total calories. It helps create a sense of satiety by adding bulk to meals, slowing stomach emptying, and triggering gut hormones that signal fullness, leading to reduced appetite and lower calorie intake. It works through physical bulking (insoluble fiber), delayed digestion (soluble fiber), and microbiome fermentation into short-chain fatty acids (SCFAs) that influence appetite-regulating hormones like PYY and GLP-1, making you feel full longer. By combining these mechanisms, fiber helps control appetite, reduces overall calorie intake, and supports metabolic health, making high-fiber foods a key strategy for weight management and stable energy levels.
More on Types of Fiber & Their Roles
Soluble Fiber: dissolves in water to form a gel, significantly slowing digestion and increasing bulk.
Insoluble Fiber: Adds bulk and promotes regularity, also contributing to feelings of fullness.
Cabbage, like many fruits and vegetables, is a balanced fiber source, with insoluble fiber for bulk and soluble fiber for gut microbiome health.
In addition to our diverse line-up of sauerkrauts, we’ve also fermented a culinary Hot Pepper Paste, just released in 2025. Created from this idea that quality seasonings should be contributing more than just flavor, our pepper paste brings fiber, bio-therapeutics and probiotics to your dishes. Check out this post for more on our Wildfire Paste and for our homemade Swicy Sauce recipe - a quick and easy “sweet + spicy” sauce for adding big flavor to beverages and home meal preps.
Kres Kitchen’s Quick and Easy Sauerkraut Meal Plans Focused on Improving Nutritional Diversity & Gut Health in 2026:
About the food photos:
Ramen noodles topped with Kres Eastern Roots Sauerkraut (kimchi style).
Leafy green salad with feta, pecans, fresh blueberries and Kres Touch of Pink Sauerkraut.
Sliced apple with fresh ground peanut butter and topped with Kres Fiery Sauerkraut (hot sauce style).
Classic Reuben sandwich with Kres Sauerruben Sauerkraut.
Toasted bagel topped with eggs, Kres Golden Turmeric Sauerkraut and microgreens.*
Huevos Rancheros topped with Kres Spicy Salsa Sauerkraut (substitute with Kres Mild Salsa Sauerkraut for no heat version).
Cottage cheese topped with Kres Red Cabbage Sauerkraut and microgreens - a quick and healthy snack.
Keto-Reuben made with a base of roasted cauliflower instead of bread and stacked with traditional reuben ingredients like corned beef, Swiss cheese, Thousand Island Dressing and a hefty serving of Kres Sublime Celeriac Sauerkraut.
Trio of bratwurst and vegan carrot dogs topped with a diverse array of Kres Sauerkrauts including: Dilly, Carrot & Caraway and Apple Juniper Berry & Garlic. Mix-up the kraut varieties for different flavors and unique nutritional profiles.
Hummus topped with Kres Sweet Ginger Sauerkraut and microgreens.
Fish Tacos with grapefruit, avocado and topped with Kres Fennel & Green Apple Sauerkraut. For a plant-based version, replace fish with Lion’s Mane mushroom lightly grilled in your favorite amino seasoning.
Steel cut oats topped with fresh apples, sliced banana, chia seeds, walnuts and Kres Breakfast Kraut.
Swicy sauce made with maple syrup and Kres Wildfire Hot Pepper Paste drizzled over vanilla ice cream and topped with fresh blueberries.
Grilled hamburger topped with Garlic Scape & Chive Sauerkraut and served with traditional summer fare.
Traditional Mediterranean pasta salad tossed with sliced tomatoes, bell peppers, olives, feta cheese, olive oil and tossed with Kres Fennel & Green Apple Sauerkraut.
Turkey sandwich on sourdough with Kres Cranberry Sauerkraut and leafy green lettuce.
Vegetable red curry topped with Kres Spiced Turmeric Sauerkraut*.
Fresh cucumber salad topped with cottage cheese and Kres PowerKraut.
* Don’t forget that our body has an exceedingly difficult time digesting curcumin (turmeric). The health benefits are so broad that taking steps to improve absorption makes good sense. Black pepper is one important dietary pairing, the other is fat. We’ve already added black pepper at the onset of fermentation. By adding a healthy fat (EVOO, eggs, avocado) to our turmeric krauts (Golden and Spicy Turmeric) you gain more of the anti-oxidant and anti-inflammatory benefits.
There are so many ways to enjoy sauerkraut. Check out our recipe page and stay tuned to our blog for new product releases and more recipe ideas.
Kraut on!
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