A healthy recipe with sauerkraut

Healthy Recipe with Sauerkraut: Wellness Bowl

This healthy recipe with sauerkraut comes to us from a How Wild Do You Like It recipe contest winner Alise Porter. She invented this main dish to help heal her family from a steadfast virus, and they loved it. We love it too. It looks like a lot of steps but it basically only uses one sheet pan for cooking. We especially enjoyed the earthy, flavorful spice mix, which could be used on pretty much anything you want, from mushrooms to meats. The creative mixture of veggies seemingly fills all your daily requirements of nutrients plus offers the delicious, gut-healthy addition of probiotics. While Alise used our Arame & Ginger Sauerkraut, you can substitute any of our other varieties. But let us know what creative additions you choose in the comments.


1 can chickpeas rinsed, drained and dried
3 Tbsp. avocado oil or oil of choice, divided
1 lb. Brussels sprouts, halved
2 beets, cut into 1-inch chunks
1/2 head of cauliflower, cut into 1-inch chunks
1 small sweet potato, cut into 1-inch chunks
1 russet potato, cut into 1-inch chunks
1/2 c. cashews
Wildbrine Arame & Ginger Sauerkraut, or any of your favorite


1/4 c. tahini
1 lemon, juiced
3 Tbsp. water

Spice Mix:

1 tsp. Himalayan sea salt
1 tsp. curry powder
1 tsp. garlic powder
1 tsp. paprika
1/2 tsp. pepper
Salad greens


Total time: 1.25 hours | 30 minutes hands-on


Serves 4


1. Preheat oven to 400 degrees.
2. Assemble Spice Mix: Add all ingredients into a small bowl. Mix well.
3. Make dressing: Whisk together tahini, lemon juice, water, 1/4 tsp. spice mix. Set aside.
4. Drain, rinse and dry chickpeas and spread on a large baking sheet lined with parchment paper. Cook for 20 minutes, then toss with 1/2 Tbsp. oil and 1 tsp. of spice combo, then bake
for another 10-15 minutes or until light brown and toasted. Pour into a bowl, set aside and let cool to room temperature.
5. Meanwhile, in a large bowl, toss Brussels sprouts, beets, cauliflower and both potatoes with remaining oil and 2 1/2 - 3 tsp. of the spice mix. Place on same baking sheet and roast at
400 for 30 minutes. Stir halfway through cooking time.
6. Add cashews to a corner of the vegetables’ baking sheet with 7 minutes remaining, and toss with 1/4 tsp. of the spice mix while still hot.
7. Assemble roasted vegetables, chickpeas and cashews over the salad greens. Drizzle dressing over the top, with a huge scoop of wildbrine’s gut-healing kraut!

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I am mixing up the spices and heading out to get the veggies now!! This sounds incredible and as a recent cancer survivor my immune system needs this! ?

The wild Bunch

It’s soooo good! Let us know how you like it.

Pam Abney

We really loved this. Very high in calories so I modified the recipe by reducing the oil when roasting everything and also reduced the amount of cashews to keep the servings under 350 each.

The wild Bunch

Great idea! Thanks Pam.


This recipe was my inspiration to eat sauerkraut and it did not disappoint! I didn’t have beets or Brussels on hand so I went without and I almost skipped the cashews…Thank goodness I didn’t because they are a magical addition. Every bite of this wellness bowl is exquisite.

The wild Bunch

Glad you enjoyed it Jessica!