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Vegan Kraut Skillet

Serves 4.


    Vegan Kraut Skillet

    This vegan take on a traditional Austrian dish makes an easy-to-prepare weeknight dinner that’s both tasty and nutritious. It’s not only chock full of beneficial probiotics—it’s also teeming with heart-healthy fibre.



    Caraway’s longstanding reputation as a digestion soother is backed by science. Research shows the aromatic seeds can help reduce bloating, gas, and heartburn.


    Vegan Kraut Skillet


    12 fingerling or baby red potatoes

    2 Tbsp (30 mL) vegan butter

    4 bratwurst-style vegan sausages

    1 medium onion, finely chopped

    1/2 cup (125 mL) chopped green pepper

    1 Granny Smith apple, grated

    2 Tbsp (30 mL) coconut palm sugar

    1/2 tsp (2 mL) caraway seeds

    1 1/2 cups (350 mL) "live" sauerkraut (see main article for an explanation of "live" sauerkraut)


    Per serving:

    • calories358
    • protein21g
    • fat13g
      • saturated fat5g
      • trans fat0g
    • carbohydrates51g
      • sugars13g
      • fibre7g
    • sodium222mg



    Place potatoes in pot of boiling water and cook until almost soft. Remove from pot and set aside.


    Melt butter over medium-low heat in large skillet. Pierce each sausage with fork and brown in skillet on one side at a time. Remove from pan and set aside.


    Add onion and green pepper to skillet. Cook for several minutes until onion and pepper soften, stirring frequently. Add grated apple, sugar, caraway seeds, and potatoes. Mix well, reduce heat to low, cover, and cook for a further 10 to 15 minutes.


    Remove lid and add sauerkraut to skillet; place sausage on top of sauerkraut. Cover and heat through until warm. (Do not overheat as this will destroy the beneficial bacteria in the sauerkraut.) Serve immediately.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.