Sip, Scroll, and Learn (Midlife Edition)

Prep time: 5 minutes
Cook time: 30 minutes
Servings: Feeds 1

This Beet & Ginger Sauerkraut Mayo, Toasted Chicken Sandwich is one of my quick go-tos when I want something bold, crunchy, and satisfying, but still supportive of midlife health. The tangy kick from the sauerkraut paired with creamy mayo and tender shredded chicken takes a simple sandwich to a whole new level.

Why This Recipe Works for Midlife Women

• Sauerkraut is a probiotic-rich food that supports gut health, digestion, and immune balance.
• Avocado brings healthy fats for hormone support and satiety.
• Chicken provides lean protein for muscle maintenance.
• Whole grain bread adds fiber for stable blood sugar and longer-lasting energy.

Ingredients

• 2 oz chicken breast, cooked and shredded
• 1 tbsp mayonnaise
• 1 tbsp beet & ginger sauerkraut
• ¼ avocado, sliced
• 1 slice whole grain bread, lightly toasted
• ½ cup arugula

Directions

1. Cook chicken breast to an internal temperature of 165°F. Let cool slightly, then shred using two forks.

2. In a small bowl, mix mayonnaise and sauerkraut to create the sauerkraut mayo. Set aside. Toast the bread until lightly browned and crispy.

3. Spread beet& ginger sauerkraut mayo on the toasted bread. Layer with avocado slices, arugula, and shredded chicken. Slice in half and serve immediately.

🌿 Midlife Wellness Tip

Including fermented foods like sauerkraut or kimchi a few times a week can help support gut microbiome diversity, which is especially beneficial during perimenopause and menopause when digestion can sometimes feel sluggish.

Pro Tips & Swaps

• Type of Sauerkraut: Use beet & ginger sauerkraut (as in this recipe) or any Korean kimchi for a subtle Asian kick, or any “traditional” sauerkraut.
• Dairy-Free Swap: Replace mayo with a cashew cream spread.
• Extra Protein: Add a slice of boiled egg or some edamame on the side.
• Vegan Option: Swap chicken for smashed chickpeas or baked tofu.

Storage & Meal Prep

• Best enjoyed fresh, but you can prep the shredded chicken and beet sauerkraut mayo ahead of time. Store in the fridge for up to 3 days and assemble just before eating.

Nutrition (per serving)

• Calories: 373
• Fat: 21g
• Protein: 24g
• Total Carbs: 23g
• Net Carbs: 16g
• Sugar: 3g
• Fiber: 7g