When it comes to supporting your gut–brain connection, sometimes the simplest recipes pack the biggest punch. This Apple & Sauerkraut Salad with Caraway Dressing is crunchy, tangy, and refreshing — and it’s full of gut-friendly probiotics and fiber to keep your digestive system (and mood!) balanced. Apples provide natural sweetness and prebiotic fiber, sauerkraut delivers beneficial probiotics, and caraway seeds have long been used in holistic traditions to soothe the stomach. Perfect as a side dish or a light meal, this salad is great for both adults and kids.

Fun Facts

• Sauerkraut Superpower: Did you know sauerkraut contains live probiotics that help restore balance to your gut microbiome? It’s like adding tiny “helpers” with every bite.
• Caraway Seeds: Used for centuries in European and Middle Eastern kitchens, caraway seeds are known in herbal medicine for easing indigestion and bloating.
• Apple Wisdom: Apples are not just tasty — their soluble fiber, pectin, acts as a prebiotic, feeding your gut microbes and supporting healthy digestion

Ingredients

• 2 crisp apples (Granny Smith or Honeycrisp), thinly sliced
• 1 cup raw sauerkraut (with brine)
• 2 cups mixed greens (arugula, spinach, or baby kale)
• ½ red onion, thinly sliced
• ¼ cup walnuts or sunflower seeds, toasted
• ¼ cup dried cranberries (optional, for sweetness)

For the Caraway Dressing:

• 3 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tsp honey or maple syrup
• 1 tsp Dijon mustard
• ½ tsp caraway seeds, lightly crushed
• Pinch of sea salt and black pepper

Instructions:

1. In a large bowl, combine apples, sauerkraut, greens, onion, nuts/seeds, and cranberries.
2. In a small jar, whisk (or shake) together olive oil, apple cider vinegar, honey, mustard, and caraway seeds.
3. Season with salt and pepper.
4. Pour the dressing over the salad and toss gently until well-coated.
5. Serve immediately as a side dish — or enjoy as a light, energizing lunch.

This salad is more than just a meal — it’s a gut-healing, mood-lifting bowl of goodness. By combining sweet, crunchy apples with tangy sauerkraut and soothing caraway seeds, you’re nourishing your gut microbes, supporting your digestive system, and giving your brain the nutrients it needs to stay balanced and energized. Whether you serve it at a family dinner or pack it for lunch, this Apple & Sauerkraut Salad is a tasty reminder that holistic health begins in the gut.

Ready to fuel your body with clean, healing ingredients? Let’s craft a personalized meal plan that supports your wellness goals—book a nutrition consultation today!