New Recipe: TNN Beetroot Kraut

When it comes to supporting the health of your liver and detoxification pathways, you should do yourself a favour and consider fermented beetroot. Beetroots contain antioxidants, vitamin A, B6 and iron which have protective effects on the liver, reducing oxidative stress and inflammation whilst enhancing toxin removal. 

Consuming beetroot via fermentation also poses many gut health benefits which ultimately support your overall health. Need we say more?


  • 6 beetroots, thinly sliced, grated or spiralised
  • 2 tablespoons ginger, finely grated
  • 1 1/2 tablespoons sea salt


  1. Place the beetroot and ginger into a large bowl and sprinkle with sea salt.
  2. Massage with your hands for 3-4 minutes to encourage the formation of brine.
  3. Let sit for 10 minutes to allow the salt to bring out more juice from the beetroot.
  4. Add the beetroot mixture into a 2 litre jar and make sure all air pockets are removed by packing it down with weight. Fermentation weights are helpful here however if you don’t have these anything heavy that has been sanitised will work or you can even use a large cabbage leaf.
  5. Ensure the brine is completely covering the beetroot mix and seal with an airtight lid or cover with a towel. (If not completely submerged, add extra brine made from 1 cup filtered water mixed with 1 teaspoon on salt).
  6. Place jar in a bowl in case any liquid bubbles over and leave in a dark room to ferment for a week or more, checking every couple of days to ensure the beetroot is still submerged (add more brine if not).
  7. Taste test after the 7 days and continue to ferment if not sour enough, otherwise refrigerate and enjoy!
  8. This will keep for a few months in the fridge if the kraut is submerged in brine the entire time and the lid is airtight.

Recipe developed and image shot by Elyse Lagos, TNN Practice Manager, Recipe Developer & Food Photographer. Learn more about Elyse here.

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