Making sauerkraut, a fermented cabbage rich in probiotics, is simple and affordable. Scandinavian cuisine is known for its use of pickled and fermented condiments such as sauerkraut, serving them alongside all meals for enhanced digestion and a crisp, sour flavour contrast. Enjoy this grain dish for breakfast with a poached egg, or dinner with roasted wild salmon. This will serve four as a side, and two generously as a main.
Tip:
If you don’t make your own, there are many store-bought sauerkrauts with “live” cultures. Look for them in the refrigerated section of your grocery store or health food store—they should contain just two ingredients: cabbage and salt.
Creamy Spelt with Apple and Sauerkraut Relish
Ingredients
- Sauerkraut (makes about 8 cups/2 L)
- 1/2 large head white cabbage, finely shredded
- 2 Tbsp (30 mL) salt
- Creamy Spelt
- 3 cups (750 mL) water
- 1 cup (250 mL) uncooked spelt berries (kernels) or pearl barley
- 1 garlic clove, minced
- 1/2 cup (125 mL) cultured sour cream or plain yogurt
- 2 Tbsp (30 mL) finely chopped fresh sage or dill, plus more for serving
- 2 Tbsp (30 mL) white wine vinegar
- 1/4 tsp (1 mL) salt
- 1 apple, peeled and shredded
- 1 cup (250 mL) prepared sauerkraut, above, or ìliveî store-bought
Nutrition
Per serving:
- calories237
- protein7g
- fat7g
- saturated fat4g
- trans fat0g
- carbohydrates40g
- sugars9g
- fibre7g
- sodium282mg
Directions
01
For sauerkraut, in your largest ceramic or glass bowl, with clean hands, massage cabbage and salt until tender and beginning to give off liquid, about 3 minutes. Let sit for 10 minutes to release juices. Pack cabbage very tightly into large clean glass jars; add cabbage water from bowl to mostly cover cabbage, and place a weight on top (I use a glass cup that fits inside the jar). Place on tray or baking sheet and store in a cool, dark place (I use my basement) for 10 to 14 days. Remove weight, seal, and refrigerate for up to 3 months.
02
For spelt berries, in medium saucepan, add water and spelt or barley. Bring to a boil, reduce to simmer, cover, and cook until tender: 45 to 60 minutes for spelt berries, 20 to 25 minutes for barley. Drain excess liquid, add warm grains back to pot, and stir in garlic, followed by sour cream or yogurt, herbs, vinegar, and salt. Spoon into serving bowls.
03
Toss apple with sauerkraut and place a scoop on top of warm grains. Scatter a little more grains on top and sprinkle with additional herbs.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.