Sauerkraut, which literally translates to “sour cabbage” in German, is made by fermenting finely sliced fresh cabbage with salt. The fermentation process encourages the growth of beneficial lactic acid bacteria. These bacteria convert the sugars in cabbage into lactic acid, which acts as a preservative and gives sauerkraut its characteristic tangy flavor. Sauerkraut has been a staple in Central European and Eastern European diets for centuries and is known for its potential probiotic benefits and long shelf life.
Nutritional Information (per 100g): (Note: These values are general estimates and might vary between preparations)
- Calories: 19
- Protein: 0.9g
- Fat: 0.1g
- Carbohydrates: 4.3g
- Sugars: 1.8g
- Fiber: 2.9g
- Vitamin C: 15mg
- Sodium: 661mg
(Note: Nutritional values can vary based on the specific ingredients, fermentation time, and processing methods.)
Ingredients:
- Cabbage
- Salt (typically 1.5–2.5% by weight)
Additional ingredients like caraway seeds, apples, or other vegetables might be added for flavor variations.
What it is good for:
- Promoting gut health due to its probiotic content.
- A source of dietary fiber and vitamin C.
- Providing a tangy flavor to meals.
- Enhancing digestion.
- A low-calorie addition to various dishes.
How to Use:
- Serve as a side dish with meats or sausages.
- Add to sandwiches, salads, or wraps.
- Incorporate into stews or soups for added tanginess.
- Mix with other vegetables or grains for a refreshing salad.
Recipe Idea – Sauerkraut Salad: Ingredients:
- 2 cups sauerkraut (drained)
- 1 medium carrot, grated
- 1 apple, diced
- 2 green onions, finely sliced
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- Optional: a sprinkle of caraway seeds or dill
Instructions:
- In a large bowl, combine the sauerkraut, carrot, apple, and green onions.
- In a separate small bowl, whisk together the olive oil and apple cider vinegar. Season with salt and pepper.
- Pour the dressing over the sauerkraut mixture and toss to coat.
- Adjust seasonings as needed, adding caraway seeds or dill if desired.
- Refrigerate for at least an hour before serving to allow the flavors to meld.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-free
- Paleo
- Keto
Note: Although sauerkraut is generally well-tolerated, its high fiber and probiotic content can cause bloating or digestive discomfort in some individuals when consumed in large amounts. As with any fermented food, it’s a good idea to introduce it gradually into the diet. Always ensure sauerkraut is stored properly to maintain its beneficial properties and prevent spoilage.
