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.
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.
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.
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.
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.
This recipe is part of the Scrumptious Scandinavian collection.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.