How to Eat Sauerkraut: Recipes, Food Pairings and Preparation Tips

Savoring the Unique Flavors and Health Benefits of Sauerkraut

Sauerkraut is a tangy, crunchy, and versatile fermented food with major wellness advantages. Made from simply shredded cabbage and salt, traditional techniques unlock its antioxidant power and probiotic prowess.

Part of traditional cuisines across Eastern Europe and Germany, sauerkraut provides a tasty way to harness the medicinal properties of fermentation. The live active cultures serve as potent natural probiotics to balance your gut microbiome.

Discover how to incorporate more sauerkraut into your diet to enjoy its signature zip plus nutritional and digestive benefits. Well explore different preparation methods, recipe ideas, food pairings, and tips for making it at home.

The Origins and Evolution of Sauerkraut

Sauerkraut dates back over 2,000 years to ancient China, where pickled cabbage was valued for its healing properties and long shelf life. This lacto-fermented food then spread throughout Europe.

Traditional preparation was simple - cabbage leaves layered with salt and pressed to release liquid brine, then left to ferment. This created favorable conditions for beneficial bacteria like lactobacilli to thrive.

Modern commercial sauerkraut production utilizes tighter controls for consistency, opting for measured starter cultures over spontaneous fermentation. However, artisanal small-batch sauerkraut retains old-world techniques.

Both traditional and modern preservation methods createsignature savory sauerkraut ideal for salads, sandwiches, soups and entres. The crunchy texture and tangy flavor profile bring character to meals.

Nutritional Benefits and Probiotic Power

In addition to its robust flavor, sauerkraut delivers ample nutrition and health benefits. The fermentation process enhances its nutritional value and bioavailability.

Sauerkraut provides fiber, manganese, vitamins C, K, and B6, and antioxidants like isothiocyanates. The fermentation process also creates beneficial probiotics.

These live active cultures support digestive and immune health. They help balance gut flora, improve nutrient absorption, and may alleviate IBS symptoms, lactose intolerance, and travelers diarrhea.

Enjoying Sauerkrauts Signature Taste and Crunch

From bratwurst to Reubens, sauerkraut is the perfect tart, salty counterpoint to fatty, rich foods. Explore different ways to enjoy its bracing flavor.

On Sandwiches and Burgers

Piled high on your favorite sandwich, sauerkrauts crunch elevates lunches and dinners. It cuts through the richness of pastrami, corned beef, sausages, and pork.

For next-level flavor, spread Russian or Thousand Island dressing on rye or pumpernickel bread. Stack sliced meat or bratwurst with Swiss cheese and sauerkraut.

Atop burgers, its pickled zest contrasts nicely with cheese, bacon, avocado, mushrooms and other toppings. Start with just a few tangy shreds, or go all in!

As a Side Dish

A spoonful of sauerkraut makes the perfect piquant accompaniment to hearty winter meals. Serve it alongside roasts, smoked meats, sausages, and potatoes.

For easy weeknight sides, saut sauerkraut with onions until lightly browned. Or bake it en papillote with apples, garlic, olive oil, thyme, and a squeeze of lemon.

Try it in place of coleslaw with rich pulled pork or fried chicken. Sauerkrauts pleasant sourness cuts the fat for a bright flavor and texture change.

On Pizza, Flatbread, and Tacos

Looking to liven up pizza or flatbread night? Dot your dough with sauerkraut before adding cheese and other toppings. Its tang offsets richness and adds CONTRAST to favorites like pepperoni, sausage, or Hawaiian pineapple.

For bold flavor tacos, serve sauerkraut warmed up with onions and garlic alongside carnitas, chorizo, or chicken. Top with avocado, cilantro, and a squeeze of lime.

In quesadillas, its satisfying crunch swaps out lettuce. Mix sauerkraut with black beans and shredded cheese inside tortillas for extra flavor and nutrition.

Simmering Sauerkraut into Soups and Stews

Beyond toppings and sides, simmering sauerkraut infuses its tangy essence into hearty one-pot meals. Try these nourishing recipe ideas.

Eastern European Classics

Many traditional Eastern European soups and stews harness sauerkrauts warming flavor. Polish kapusniak features sauerkraut, potatoes, onions, carrots and meat in a light broth.

Bigos, also known as hunter's stew, combines sauerkraut with meat, mushrooms, tomatoes, and red wine. German and Austrian specialties often include smoked sausages and potatoes.

For easy cabbage rolls, steam cabbage leaves until pliable, then stuff with ground meat, rice, onions, and sauerkraut. Roll up, top with sauce, and bake until heated through.

Asian Inspired Options

To make ramen heartier, throw handfuls of sauerkraut into the hot broth along with proteins, mushrooms, eggs, and noodles. Garnish with scallions, cilantro or basil.

For a simple fried rice, stir fry sauerkraut with shredded carrots, eggs, edamame, and rice. Season with soy sauce, sesame, or peanut sauce.

Kimchi jjigae swaps sauerkraut for its spicy Korean cousin kimchi in a savory stew with tofu, garlic, sesame, scallions, and a dash of fish sauce.

Slow Cooker Favorites

Toss sauerkraut in the slow cooker for effortless flavor infusion. Add pork shoulder, broth, apples, and caraway or juniper berries. Cook on low 6-8 hours until tender.

For vegetarian chili, combine sauerkraut with beans, tomatoes, peppers, onions, spices, and veggie crumbles or lentils. Let simmer until thickened.

Or wake up to hearty steel-cut oats by cooking them overnight with sauerkraut, chicken sausage, potatoes, garlic, and seasonings.

Crafting Sauerkraut-Based Salads and Sides

Beyond soups, sauerkraut also shines in refreshing salads and easy sides. Toss it raw for crunch or cook briefly to soften.

Coleslaw Twists

For a tangy take on coleslaw, use shredded sauerkraut in place of some or all of the cabbage. Dress it simply with olive oil, lemon, and herbs.

To make it heartier, mix in shredded chicken, edamame, chickpeas, or lentils. Swap mayo for yogurt or tahini-based dressings. Top with pumpkin or sunflower seeds.

For color and crunch, add shredded carrots, bell peppers, jicama, celery, apple, or other seasonal produce. Raisins or dried cranberries add natural sweetness.

Warm Potato and Greens

Saut sauerkraut lightly with olive oil, garlic, and onions. Toss with roasted new potatoes, chopped kale or spinach, and fresh herbs.

Stir fried sauerkraut into mashed sweet or russet potatoes along with plenty of black pepper and butter or olive oil.

For German-inspired potato salad, fold sauerkraut together with boiled potatoes, bacon bits, and a vinegar-based dressing. Garnish with scallions.

Quick Pickles and Relishes

Combine sauerkraut with other raw veggies like shredded beets or carrots for tangy homemade pickles and relishes to jar and gift.

Mix sauerkraut with green tomatoes, onions, turmeric, and spices for a flavor-packed chow-chow condiment. Spoon it on hot dogs, hamburgers, and subs.

For easy refrigerator pickles, massage sauerkraut with sliced cucumbers, radishes, and dill. The sauerkraut kickstarts fermentation.

Pairing Sauerkraut with Proteins and Grains

Beyond sides, sauerkrauts bold flavor stands up well to hearty proteins and grains. These combinations highlight its versatility.

Sausages and Pork

From brats to kielbasa, sauerkraut and sausages are natural partners. The pickled tang offsets the rich meat beautifully.

For quick dinners, sear or pan-fry sausages until browned with slices of apple or onion, then simply pile sauerkraut on top.

Cook larger smoked pork joints like ham hocks, pork shoulder, or smoked sausage with sauerkraut, potatoes, and chicken stock for rich eintopf stew.

Poultry and Fish

Bake or grill chicken legs or thighs atop a sauerkraut bed for flavor exchange. For chicken sausage, slice and saut with sauerkraut, apples, and herbs.

Sear salmon or trout filets skin-side down, then roast atop warmed sauerkraut mixed with fennel, lemons, capers, and wine or stock.

Stuff roasted whole fish or Cornish hens with sauerkraut, lemons, and herbs. The sauerkraut keeps lean proteins nice and moist.

Beans, Lentils and Tempeh

To make meatless sauerkraut dishes hearty, add pulses, soy foods, or veggies.

Simmer lentils or beans directly in sauerkraut broth with caraway, bay leaf, and onion. Season with mustard, nutmeg, and vinegar.

Saut tempeh crumbles or extra-firm tofu with onions, garlic, and apples. Season with paprika, cumin, or curry powder before mixing with sauerkraut.

Bake sauerkraut and white beans with rosemary, tomatoes, bread crumbs, and Parmesan for a vegetarian casserole.

Concocting Sauerkraut Juices, Tonics, and Smoothies

Drinking the brine from sauerkraut harnesses the full benefits of its probiotics. Explore tasty probiotic-packed beverages.

Sauerkraut Juice

For quick gut health boosts, take sauerkraut juice shots. Place several spoonfuls in a strainer and press with a spoon to extract the brine.

Start with just 1-2 teaspoons of the potent juice at a time. Too much too fast may cause temporary gas or bloating. Slowly work up to larger amounts.

Some add a bit of fresh juice, sparkling water, honey, or fruit to mellow the strong flavor. Consume sauerkraut juice promptly for maximum probiotics.

Fermented Juice Blends

Include sauerkraut brine in vegetable juice blends for tangy depth. Mix with carrot, celery, cabbage, beet, parsley, ginger, and apple juice.

For fruity probiotic drinks, blend the brine with pineapple, mango, berries, citrus, or pomegranate juice. Strain out the solids if desired.

Add just 1-2 tablespoons of brine at a time until your system adjusts. too much too quickly can cause temporary GI upset. Moderation is key.

Sauerkraut Smoothies

For creamy probiotic smoothies, just a spoon or two of sauerkraut brine does the trick. Start with yogurt, fruit, spinach, nut butter, or milk as a base.

The tart, savory brine cuts sweetness while providing live cultures without overpowering the other flavors.

Mix and match fruits like bananas, berries, pineapple, mango, or pears. Leafy greens, cocoa powder, and vanilla boost nutrition.

A Guide to Homemade and Store-Bought Sauerkraut

The freshest route is making your own sauerkraut at home. But high-quality prepared options also provide probiotic benefits.

Fermenting Your Own

Home fermented sauerkraut harnesses wild beneficial bacteria already on the cabbage. No starter culture is needed.

Simply shred, salt, and tightly pack cabbage into a fermentation vessel like a stoneware crock or jar. Weigh down cabbage to keep submerged in its brine as it ferments.

Let ferment at cool room temperature for 2-6 weeks until pH drops and desired sourness develops. Then transfer to refrigeration to slow fermentation.

This traditional process offers full flavor and maximum probiotics. Adjust salt, spices, and time to customize strength and taste.

Buying High-Quality Kraut

For store-bought sauerkraut, read labels closely and look for:

- Raw, unpasteurized sauerkraut - this retains live probiotics

- Ingredients of just cabbage, salt, and optional seasonings

- Naturally fermented or lactic acid fermented

- Avoid added vinegar or preservatives

- Refrigerated is optimal

Quality prepared sauerkraut provides ample probiotics, though less active cultures than fresh homemade.

Troubleshooting Tips

If homemade sauerkraut becomes rotten, moldy, or slimy, discard immediately. This means unwanted bacteria took over.

Prevent this by keeping cabbage fully submerged in brine, maintaining cool fermenting temperatures, and using very clean equipment.

If homemade kraut is too soft or salty, let ferment longer to intensify flavor and acidity. For too-firm kraut, ferment a week or two more until desired texture.

Including Sauerkraut as Part of a Healthy Lifestyle

Integrating sauerkraut regularly makes good nutritional sense. But listen to your body and don't overdo portions.

Recommended Serving Sizes

To gain sauerkrauts benefits without gastrointestinal upset, start small.

Begin with just 2-3 tablespoon servings per day with meals. Gradually work up to larger 12 - 1 cup portions as your digestion adjusts.

Drink 1-2 teaspoons of brine at a time diluted in water or juice. Too much too fast can cause temporary bloating until your system acclimates.

Pairing with Probiotic Foods

Combine sauerkraut with other probiotic and fermented foods like kefir, kimchi, miso, tempeh, yogurt, and kombucha for synergistic gut benefits.

Include prebiotic fibers too, like artichokes, garlic, onion, apples, and asparagus. These nourish and feed the good bacteria provided by sauerkraut.

A variety of cultured foods aids healthy gut diversity for improved digestion, immunity, and beyond.

Part of a Whole Food Diet

For best results, make sauerkraut part of an overall nutritious diet based on vegetables, fruit, whole grains, beans, herbs, spices, healthy fats and lean proteins.

Probiotic-rich foods provide one piece of the gut health puzzle. Lay the foundation with plenty of fiber, vitamins, minerals, and antioxidants from diverse whole food sources.

Limit sugar, processed foods, and artificial additives which undermine your microbiome. Lifestyle factors like sleep, stress, and exercise also influence digestive wellness.

Embrace Sauerkrauts Satisfying Crunch and Tang</h2

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.