Raw Sauerkraut Salad Dressing (vinegar free, raw, vegan, gluten free, low fat, ACD friendly)

Sauerkraut?  In salad dressing?

Come on, don't judge, just go with it.

Let's take a step back for a minute.  Suppose you don't tolerate vinegar, or can't eat it because you're on the ACD.   Store bought vinegar free salad dressing is often hard to find, and in my opinion doesn't really taste all that great.  Sure, you can make your own dressings using lemon juice instead, but what if you also can't eat citrus (like me!)?  Now it is doubly hard to dress a salad.  How does someone make a vinegar free, citrus free dressing that still tastes tart and tangy? What's a vinegar free, citrus free person to do?

One solution?  Sauerkraut, baby!

Sauerkraut provides an awesome base for a vinegar free, citrus free salad dressing!  Since it has a naturally tart and tangy flavor, it makes a great substitute.   I added a bunch of fresh and dried herbs and a little garlic for kick, and ended up with something truly inspired.  And not only will this dressing liven up your greens, it also packs an awesome nutritional punch.  Like all lacto-fermented foods, raw sauerkraut is full of healthy lactobactilli bacteria, good for strengthening the immune system and restoring proper flora in the gut.  Garlic is a powerful detoxifying and naturally anti-bacterial food, and parsley is an amazing source of vitamin A and polyphenols.  If you want to, throw in a little heart-healthy, omega-packed oil like olive, flax, or hempseed.

Packed with nutrients, über-cleansing for your body, and full of flavor, this salad dressing is sure to become a favorite.  Plus, it is bright green and fun to look at.

So make a batch, get some greens, and eat up.  Or add slightly less water so it is thicker, and use as a vegetable dip.  Detoxifying never tasted so delicious!

NOTE: Sauerkraut and other fermented foods are a touchy issue for Candida.  Some people dealing with Candida don't tolerate fermented vegetables like sauerkraut, while many other people do.  Many ACD plans(like The Body Ecology Diet) encourage the use of lacto-fermented vegetables, kefir, and other cultured foods, while other diet plans do not.  Use your best judgement and consult with your healthcare provider if you have concerns regarding the consumption of fermented vegetables during your ACD.


yield 2 cups

1 c raw sauerkraut, packed

1 - 1 1/2 c water, to reach desired consistency

1 garlic clove

a couple small handfuls fresh parsley

fresh or dry dill, to taste

fresh or dry basil, to taste

fresh or dry chives, to taste

other herbs, as desired

optional: 1-2 T extra virgin olive oil, flax oil, or hemp oil

Place all ingredients in a blender, starting with a small amount of herbs, and blend until totally smooth.  

Add more herbs to taste as desired.  If necessary, add more water to reach desired consistency.

Serve immediately, and refrigerate leftovers.  Should keep about 7 days in the refrigerator.  If using dried herbs and omitting garlic, this should keep for a REALLY long time.


Omit the herbs and try one of these variations - I haven't tried any these, I'm just brainstorming for you  : )

  • add sesame oil, ginger, and chili flakes
  • add a blob of nut or seed butter
  • use kimchee instead of sauerkraut for a spicy version
  • add miso paste
  • add spinach or kale along with the herbs
  • add curry powder and cilantro
  • other ideas?  let me know what you try!