Vegan Keto Seaweed Sprout Sauerkraut Salad Recipe for Hormone Harmony

Have you ever had one of those days where you just crave something incredibly healthy but also bursting with flavor? I sure have. I remember creating this recipe, I was rummaging through my fridge, looking for something exciting yet nourishing that would be easy to make between calls. That’s when I stumbled upon some seaweed, sprouts, and sauerkraut. And voila, the Seaweed, Sprout, and Sauerkraut Salad was born!

This salad has quickly become one of my go-to recipes. It's nutrient-dense and full of hormone-balancing minerals. It’s amazing what fermented foods and sprouts can do for the body! This is perfect if you're looking for another healthy meal to spice up your usual salad routine. Plus, it’s vegan keto if you follow a specific diet. If you're like me and always on the hunt for delicious ways to boost your health, this one’s for you.

What Is This Seaweed, Sprout, and Sauerkraut Salad Made Of?

This vibrant salad is a nourishing blend of arame seaweed, tangy sauerkraut, fresh broccoli microgreens, and crunchy sunflower sprouts. Think about that earthy, umami flavor of soaked arame combined with the crisp and tangy sauerkraut.

When purchasing sauerkraut, be sure to choose a raw sauerkraut that is unpasteurized, found in the refrigerated section. Always check the ingredients list to avoid hidden sugars and additives that can diminish its health benefits. If you make your own sauerkraut, you can control the fermentation environment and even customize the probiotic strains to suit your needs.

The broccoli microgreens add a fresh, peppery punch, while the sunflower sprouts bring a slightly nutty flavor. When selecting sprouts, opt for those that look vibrant and fresh, with no moisture or wiltiness, and be sure to check the expiration date for optimal safety and quality.

Sprinkling on some ground sesame and sunflower seeds adds more hormone-balancing benefits, vitamin E, and a burst of healthy fats. Thinly sliced red bell pepper provides a pop of color and sweetness. And let’s not forget the avocado which adds just the right amount of healthy fat. Smush it into the salad to give it a creamy, dreamy texture.

How Do You Make Seaweed, Sprout, and Sauerkraut Salad?

Making this salad is a hands-on, fun experience. Start by soaking a handful of arame in water until it’s nice and tender. Meanwhile, toss the sauerkraut, broccoli microgreens, and sunflower sprouts into a big bowl. Use your hands to massage them—there’s something so satisfying about it. Play with your food. Feel it break down and the nutrients release as the cell walls break down.

Next, grab a ripe avocado and smash it into the salad. Really get in there and mix it around with your hands. It makes the salad so creamy and delicious. Squeeze the water out of the arame and add it to your mixture. Sprinkle on the ground sesame and sunflower seeds for that nutty crunch. Finally, add those thinly sliced red bell peppers if you want a touch of sweetness and a burst of color.

Eat this delicious sauerkraut salad right away, but I really think it is best served chilled after the flavors have had more time to meld.

How Do You Customize This Recipe?

The beauty of this salad is how easy it is to make it your own. Not a fan of red bell pepper? Swap it out for some shredded carrots or thinly sliced radishes. Want a bit more protein? Add some hemp seeds, walnuts, or a handful of chopped nuts.

You can also stir in some baby spinach, green onions, or even a splash of apple cider vinegar to enhance the tanginess. A dash of salt or celery seed can boost the taste and bring out the flavors of the dish.

Feel free to play around with the sprouts—pea shoots or radish sprouts would be fantastic additions. And if you're not into arame, try using wakame or crumbled nori instead.

If you are using seed cycling to balance your hormones, choose the seeds that are right for you at this time. I’ll explain more below.

This salad is an excellent base, it allows you to mix in different ingredients to suit your preferences. The possibilities are endless!

Try this delicious salad with a Blueberry Pomegranate Green Smoothie for even more minerals and nutrients to support your body. 

How Do These Ingredients Help With Blood Sugar Balancing, The Microbiome, And Other Hormones?

Seaweed brings a hefty dose of minerals needed to keep hormones in check. Sauerkraut, with its natural probiotics, is fantastic for your gut. Those broccoli microgreens and sunflower sprouts? They're bursting with vitamins, antioxidants, and enzymes that give your body a solid boost. Avocado adds those healthy fats we all need for heart health and stable blood sugar levels. And don't forget the ground seeds—they pack in extra fiber, vitamins, and minerals to support just about every function in your body. This salad is perfect for maintaining energy, balancing hormones, and keeping your digestive system happy.

Arame Seaweed  

Arame is incredibly high in antioxidants and essential amino acids. Rich in iodine, it supports thyroid function and regulating metabolism and energy levels. This seaweed is also packed with minerals like calcium and magnesium, promoting heart health by helping to maintain proper muscle function and reducing the risk of muscle cramps. 

Arame contains vitamins A, D, E, B1, B12, calcium, iron, magnesium, copper, and iodine, along with phlorotannins, which have been shown to have antidiabetic properties by improving insulin sensitivity and adding antioxidant benefits.

Sauerkraut  

This fermented cabbage is full of probiotics that support gut health and, in turn, hormone balance. A healthy gut microbiome is essential for the production and regulation of hormones, including those that control blood sugar levels. The fiber can also help stabilize blood sugar levels by slowing down the absorption of sugars into the bloodstream. 

Sauerkraut is also rich in lactic acid and vitamins A, B, C, and K and provides antioxidant and anti-carcinogenic benefits. Its high glucosinolate content has been linked to improved liver detoxification helping in hormone metabolism. 

Broccoli Microgreens  

Broccoli microgreens are loaded with antioxidants and vitamins like C and K. These microgreens support immune function, bone health, and help reduce inflammation, all of which are essential for maintaining hormones. They are particularly rich in sulforaphane, a compound that helps detoxify harmful estrogens and support the body’s estrogen balance. This detoxification process is critical for preventing estrogen dominance. 

These microgreens are a good source of minerals such as magnesium, manganese, copper, and zinc, which are all needed for various enzymatic functions and hormone production.

Sunflower Sprouts  

Sunflower sprouts are antioxidant, antimicrobial, anti-inflammatory, antihypertensive, and support the cardiovascular system. They are rich in phenolic compounds, flavonoids, polyunsaturated fatty acids, and vitamins A, B, and C. The high levels of minerals like calcium, iron, magnesium, phosphorus, potassium, selenium, and zinc in sunflower sprouts support various body functions. 

These sprouts also contain phytosterols, which help balance cholesterol levels and support cardiovascular health. The sprouting process boosts their nutritional profile by decreasing enzyme inhibitors and lectins found in the seeds which makes their nutrients more bioavailable.

Avocado  

Avocados are a great source of healthy monounsaturated fats. These fats are needed for the synthesis of hormones such as progesterone, estrogen, and testosterone. 

Avocados also provide potassium and magnesium, which help regulate blood pressure and support overall cardiovascular health. They balance cholesterol levels by increasing HDL (good) cholesterol and decreasing LDL (bad) cholesterol. 

Avocados support brain health, contain prebiotics that feed beneficial gut bacteria, and are high in fiber. They also enhance the absorption of fat-soluble nutrients like carotenoids from rainbow vegetables, maximizing their nutritional benefits.

Sesame and Sunflower Seeds  

Sesame seeds and sunflower seeds contain healthy fats and protein needed for hormone production and skin health. Sesame seeds are rich in antioxidants, anti-inflammatory compounds, and provide a high amount of protein, iron, and calcium. They are also high in vitamin E and lignans, which have been shown to balance hormones and improve reproductive health. 

Sunflower seeds are also packed with essential nutrients like vitamin E, selenium, magnesium, and zinc needed for reducing inflammation, supporting cardiovascular health, and maintaining hormonal balance. These seeds also have phytosterols that help balance cholesterol levels and support immune function.

Sunflower seeds and sesame seeds are included in seed cycling, a practice that involves eating specific seeds during different phases of the menstrual cycle to support hormone balance. During the follicular phase (first half of the cycle), flax seeds and pumpkin seeds are consumed for their phytoestrogens and omega-3 fatty acids that help regulate estrogen levels. During the luteal phase (second half of the cycle), sunflower seeds and sesame seeds are consumed for their high zinc and selenium content, which support progesterone production. This practice can be adapted for those not menstruating or men by following the moon cycle.

Red Bell Pepper  

Red bell peppers add a hefty dose of vitamin C, which boosts immunity and improves iron absorption. They are very high in antioxidants, including beta-carotene, capsanthin, quercetin, and luteolin, which help prevent the oxidation of cholesterol and reduce inflammation. These compounds also support overall cardiovascular health and provide retinol activity essential for healthy skin and vision. 

The high antioxidant content in red bell peppers helps protect cells from damage and supports the body’s natural detoxification processes crucial for maintaining hormone balance.

Let's get real about this Seaweed, Sprout, and Sauerkraut Salad recipe. It's a nutritional jackpot. This salad is loaded with ingredients that do wonders for your health. We're talking hormone balance, a serious boost to your immune system, and heart health like you've never seen. And the best part? You can tweak it to suit your taste buds and dietary needs. So, why wait? Dive into this vibrant, nutrient-packed salad and give your body the love it deserves!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

For more delicious and nutritious recipes like this, check out the Foods for Hormone Balance and Energy episode by Dr. Ritamarie Loscalzo, available through the Healing Kitchen recordings in the exclusive Unstoppable Health Community and the Body Freedom Nutrition Lab.

Give this salad a try, and let me know how you like it! It’s perfect for those hot days when you need something light, refreshing, and super healthy. Enjoy!