15 Sep Some Sweet Facts about Sauerkraut
Let’s be honest, a dish literally known as “sour cabbage” doesn’t exactly sound very appetising! But if you’re serious about healthy eating (and not afraid to experiment in the kitchen), you’ll find there are plenty of sweet reasons to eat more sauerkraut.
What is Sauerkraut?
This tangy and tasty condiment is a time-honoured European side dish, widely enjoyed throughout Germany, France and Russia – although it’s thought to have originated in ancient China. Sauerkraut is made by fermenting white cabbage and juniper berries with lactobacillus bacteria; fermentation converts the natural sugars into lactic acid, which acts as a natural preservative.
Why Eat Sauerkraut?
So, what makes sauerkraut so good for you?
- It’s a “live” food, loaded with probiotics & beneficial bacteria
- Easy to digest & absorb
- It’s fat-free and very low in calories
- A very rich source of dietary fibre; promotes healthy digestion & weight loss
- Source of vitamin C, which boosts immunity & collagen production
- Source of vitamin K, which promotes bone health
- Has a high iron content, great for blood-building & muscle function
Benefits of Fermented (“Living”) Foods
The fermenting process creates an abundance of beneficial “friendly” bacteria, probiotics and enzymes, which nourish your body and help to keep your system in healthy balance.
Key benefits of fermented food:
- Balances your intestinal flora
- Balances stomach pH
- Improves digestion
- Prevents bloating & gas
- Promotes your body’s ability to absorb nutrients
Other great examples of fermented foods include: miso, plain yoghurt and raw kombucha. (And did you know, raw sauerkraut packs even more probiotic power than live yoghurt!)
Recipe for Sauerkraut Brownies
(Yes you read that right – add something really healthy to your next batch of brownies!)
Ingredients:
- 16oz (450g) Sauerkraut, rinsed & drained
- ¾ cup salted butter
- 1½ cups sugar
- 3 eggs
- 1tsp almond extract
- ½ cup + 2Tbsp flour
- ½ cup + 2Tbsp cacao powder
- 1 cup water
- ½ cup whole pecan nuts
- ½ cup carob chips
Method:
- Preheat your oven to 350°F.
- Line a baking pan with foil & grease lightly.
- Melt the butter over medium heat. Stir in the sugar until blended (about 2 minutes).
- Remove from heat & beat in the eggs one at a time, mixing well after each addition. Stir in the almond extract.
- Sift the flour & cacao together. Add the flour mixture to the butter mixture, stirring until combined.
- Purée the sauerkraut & water in a blender. Drain & squeeze the sauerkraut until the water is removed.
- Mix the sauerkraut into your batter. Stir in the nuts & carob chips. Spread mixture into your pan; bake for 45-50 minutes. Serve & enjoy!
Try something new today and enjoy all the nutritious benefits that this humble pickled cabbage mix has to offer.
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