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.
Tip:
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.
Creamy Spelt with Apple and Sauerkraut Relish
Ingredients
- Sauerkraut (makes about 8 cups/2 L)
- 1/2 large head white cabbage, finely shredded
- 2 Tbsp (30 mL) salt
- Creamy Spelt
- 3 cups (750 mL) water
- 1 cup (250 mL) uncooked spelt berries (kernels) or pearl barley
- 1 garlic clove, minced
- 1/2 cup (125 mL) cultured sour cream or plain yogurt
- 2 Tbsp (30 mL) finely chopped fresh sage or dill, plus more for serving
- 2 Tbsp (30 mL) white wine vinegar
- 1/4 tsp (1 mL) salt
- 1 apple, peeled and shredded
- 1 cup (250 mL) prepared sauerkraut, above, or ìliveî store-bought
Nutrition
Per serving:
- calories237
- protein7g
- fat7g
- saturated fat4g
- trans fat0g
- carbohydrates40g
- sugars9g
- fibre7g
- sodium282mg
Directions
01
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.
02
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.
03
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.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
