Healthy Snack: Avocado and Sauerkraut

When you’re looking for a snack that both tastes delicious and nourishes your body, here is a perfect candidate: half an avocado topped with a scoop of sauerkraut.


Sauerkraut not only has all of the health benefits of cabbage, but – as long as it is traditionally fermented and unpasteurized – it is also filled with healthy-gut-supporting probiotics.  In addition to supporting digestive health, raw sauerkraut can boost circulation, stimulate your immune system, and reduce inflammation (Organic Facts, 2015).  Sauerkraut is high in fiber, as well as containing vitamins A, C, K, and various Bs in addition to several minerals, such as calcium, magnesium, copper, manganese, and iron (Organic Facts, 2015).


You can prepare your own sauerkraut, which is relatively simple to do (I’ll post a tutorial one of these days), or you can purchase raw sauerkraut at your local health food store.  Our local market sells several different varieties.


Fresh avocado is full of fiber and healthy fats.  Avocado contains high amounts of vitamins K, C, B5, B6, and E as well as Folate and Potassium (Authority Nutrition, 2015).  Avocados support healthy blood pressure and cholesterol levels, contain abundant heart-healthy monounsaturated fatty acids, and support eye health with antioxidants such as Lutein and Zeaxanthin (Authority Nutrition, 2015).  Importantly, avocados taste fantastic.


Together, the creaminess of the avocado combined with the sour taste and slight crunch of the sauerkraut make a delicious combination.  The dish also contains no sugars, so it is perfect if you’re trying to eat foods that are low on the glycemic index.


This snack is incredibly simple to make.  Simply cut an avocado in half and remove the seed.  Then, take the avocado fruit out of its outer shell.  Place a scoop of sauerkraut into the hollow left by the seed.  Serve and enjoy.


It’s easy, simple, can be ready in less than a minute, and it tastes delicious.  This also works well as a side dish or a salad to serve along with a meal.


Healthy Snack: Avocado and Sauerkraut

Healthy Snack: Avocado and Sauerkraut


  • Avocado
  • Sauerkraut


  1. Cut an avocado in half. Remove the pit.
  2. Use a spoon to remove the avocado fruit from the outer shell.
  3. Place a scoop of sauerkraut in the hollow left by the seed.
  4. Serve and enjoy.




Authority Nutrition (2015).  12 Proven Benefits of Avocado.

Organic Facts (2015).  Health Benefits of Sauerkraut.

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