Sauerkraut Recipe and Benefits

Being Dutch, I grew up eating Zuurkoolstamppot, which is a one pot meal of potatoes, sauerkraut and smoked sausage.  I never realized the benefits of the sauerkraut (fermented cabbage) until more recently.  Sauerkraut was invented years ago, as a way of preserving food and consuming vegetables in the winter months.

Sauerkraut is made by very thinly slicing a cabbage and then "pickling" it by a process called lacto-fermentaion.  In this process, lactic acid is created by the reaction of bacteria (from the air) combining with natural food sugars.  Turning a cabbage into a fermented food now makes it a vegetable with probiotic advantages.  It will now help balance out your bodies digestive system, gut flora and help fight against illness. To learn more about probiotics and their benefits please read my article You Are What You Eat.

Cabbage on its own, is one of those cruceriferous vegetables which lowers cholesterol and is very high in antioxidants, vitamin A and vitamin C.  According to Doctor Oz. this vegetables is also a cancer fighter.
I have made sauerkraut with red cabbage, white cabbage and with a combination of cabbage and carrots.  I have yet to experiment with additional spices, do let me know if you have any favourite combinations.

Helpful Materials

• kitchen scale
• mandolin or sharp knives
• wooden spoon or pestle
• large bowl
• large mason jars
• single serving mason jars, shot glasses, clean rock for a weight
• pickle pipe

Ingredients

• 800 grams of cabbage (red or white) and carrots (about 9-10 cups)
• 1 tablespoon sea salt or Himalayan salt

Directions

1. Wash and chop cabbage into thin slices and break apart any chunks.  It is important to weigh your cabbage in order to get the right amount of sea salt.  Place cabbage in a large bowl and sprinkle with salt.
2. Let sit for about 20-30 minutes to allow the salt to break down the cabbage and bring out the juice.
3. Squeeze cabbage with hands or mash with a glass jar, wooden spoon or pestle.  Do not use a metal instrument as it will react with the lacto-fermentation.
4. Once you have extracted some juice and the cabbage is limp.  Distribute the cabbage into jars by packing it down. Poor juices over the cabbage ensuring the cabbage is completely covered or scum will form.  You may need to use a weight to submerge your cabbage.  I place the cabbage in wide mason jars and use a small single serving mason jar as a weight. 
5. Ensure all cabbage is covered in the brine.  If you need to add additional liquid, simply combine 1/2 tablespoon of sea salt with 1 cup of filtered water and add on top if required. 
6. Loosely seal jar but allow for some air to be released.  I have recently started using the pickle pipe and find it to be way easier.  The C02 gas that is created can be vented out but the kraut is not exposed keeping it from getting moldy.  
   
7. Place jars in a dark spot.
8. It will take about a week for the process to be complete. Simply taste your sauerkraut every few days until it reaches your desired taste.  I typically like mine after 7-9 days.  Do check on your sauerkraut everyday to ensure it still looks well.  If you see some scum forming simply scoop them off.
9. Once fermentation is complete and the sauerkraut is to your liking, tighten the lids and place in your fridge.  Refrigerated sauerkraut will last at least 6 months in the fridge.

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Asian Rice Noodle Salad (Gluten and Dairy Free)

This simple salad is great for summer, potlucks, and BBQs.  It can be eaten as a side dish or an entree.  The addition of some chicken or shrimp would also make it a heartier dish.  The girls gave this one an 8 out of 10, although one of them said it would only be an 8 if I took out the cashews ;) We hope you enjoy it as much as we did.

Ingredients

• 1/4 cup rice vinegar
• 1 tablespoon fish sauce
• 1 tablespoon sesame oil
• 7-8 drops stevia
• 1/4 teaspoon sea salt
• 1/4 teaspoon ginger
• 1/4 teaspoon garlic powder
• 1/4 cup chopped fresh basil
• 2 tablespoons chopped parsley
• 1/2 cup snow peas
• 1 diced sweet bell pepper
• 1 thickly shredded carrot
• 1/4 cup pan roasted cashews
• 1 package (454 g) rice noodles

Directions

1. In a large bowl combine all ingredients except rice noddles.
2. Cook noodles according to package directions and then add to bowl.
3. Stir to fully coat.
4. Allow to sit for 10 minutes to absorb flavours and serve.

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Gluten Free Pasta Salad (Dairy and Gluten Free)

Here is a simple pasta salad that uses gluten free noodles.  There is definitely a difference between gluten free noodle brands.  I find the that the GoGo Quinoa Noodles work very well.  They stay soft even for next days leftovers.  This salad is dairy free however the addition of feta cheese would work very well ;) 

Ingredients

• 4 cups small uncooked gluten free pasta (I find this one works the best)
• 1/2 cup chopped cherry tomatoes
• 1/2 cup chopped cucumber
• 1/2 cup chopped sweet pepper
• 1/3 cup black olives
• 1/3 cup chopped fresh basil
• 1 tablespoon fresh parsley
• 2 cloves minced garlic
• chopped chives to taste (I used about a tablespoon)
• 2 tablespoon white wine vinegar
• 3 tablespoons rice vinegar
• 1/3 cup olive oil

Directions

1. Cook pasta until al dente, drain and run under cold water to cool. 
2. Put the pasta into a bowl. Add the tomatoes, olives, chives, basil, peppers, parsley, and cucumber into the bowl. 
3. Add the vinegar, oil and seasoning. 
4. Stir to fully coat pasta and vegetables with dressing.
5. Let sit in fridge for 1 hour to absorb flavour.

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Tomato, Chickpea, Cucumber, Avocado and Feta Salad with Basil Dressing

It has been a crazy hot labour day weekend here in Kingston.  It is definitely a salad kind of day. With all the tomatoes we have growing in the garden this recipe is a perfect way of enjoying these beautiful fruits.  The protein from the chickpeas and feta make this salad a main dish for dinner, lunch or well even breakfast if you prefer ;)

 Ingredients for Salad (serves 4-6)

• 2 cups cooked chickpeas (see below for soaking and cooking beans/legumes)
• 1 1/2 cup diced tomatoes
• 1 cup diced cucumber
• 2 diced avocados
• 1/2 cup crumbled feta cheese
• 1-2 tablespoons fresh minced parsley

Salad Dressing

• 2 juiced limes
• 2 tablespoons olive oil
• 1-2 tablespoons fresh basil
• 1 clove garlic
• sea salt to taste

Directions

1. Combine all salad ingredients into a bowl.
2. Blend all salad dressing ingredients together with a blender.
3. Pour salad dressing over salad ingredients.  
4. Let sit for about 15-30 minutes.
5. Serve!

Soaking and Cooking Beans 

Option 1-Pre-soak with Boiling

1. In a large pot add dry beans, rinse with water and remove any poor looking beans.  Add enough water to full over the beans plus another 1-2 inches.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add enough fresh water to cover the beans and simmer them for 30 minutes and then check to see if they are tender but still firm. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

Option 2-Quicker-Doubled Boiled 

1. In a large pot dry beans, rinse with water and remove any poor looking beans. 
2. Add enough fresh water to completely cover the beans plus another 1-2 inches.  Bring pot to a boil and turn off and let sit for 1 hour. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
3. Rinse beans again and add enough fresh water to completely cover the beans plus another 1-2 inches to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.  Check frequently to ensure they are tender but still firm.  You don't want to over cook your beans.
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

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*Beans that don't require soaking, just cook for approximately 30 minutes

• Black beans
• Black-Eyed Peas
• Lentils

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Raw Beet Salad with Mint and Pear (Gluten Free)

My youngest and I have planted a few too many beets this year.  They have really taken off and many are ready for harvest. I am not sure what I am going to do with them all as I think I do prefer cooked beet greens to actual cooked beetroot.  In the summer however, this raw beetroot salad is definitely the way to go, it is delicious.  My family and I discovered this recipe a few summers ago.  I can take zero credit for, but rather give all credit to Jamie Oliver.  I highly recommend it, even my girls enjoy it.

Ingredients
Salad:

• 4 medium sized beets, peeled and cut into matchstick pieces (a mandolin is helpful here)
• 1/4 cup minced fresh mint
• 1/3 cup crumbled goat, sheep or cow feta cheese (optional, but tasty)
• 1-2 ripe pears cut into matchstick pieces*

Dressing:

• 1 lemon juiced
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• fresh black pepper to taste
• 1-2 drops stevia (optional)

My youngest pulling up some of her beets

Directions

1. In a medium size bowl combine beets, mint, feta and pear (see note about pears)
2. In a small bowl combine all dressing ingredients and stir to fully mix.  
3. Pour dressing over salad and serve or let sit 1-2 hours in the fridge to allow flavours to combine.

*if making this salad ahead (more than 2-3 hours) I leave the pears out until close to serving, as they can get kind of mushy if left too long in the dressing

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Shredded Kale, Sweet Potato and Beet Salad with Cilantro Lime Dressing

Kale salad is definitely a family favourite over here. Even though this recipe takes a little extra preparation, I did enjoy the addition of the roasted vegetables, as they make this salad a little heartier. 

The lime cilantro dressing is nice and fresh with a bit of sweet.  As I have mentioned before, cilantro plays a important role in removing heavy metals and other toxins from our bodies.  It is also high in folic-acid, vitamin C and A. Although my girls definitely prefer my Maple Balsamic Dressing they did enjoy this one as well.  We hope you do too.

Ingredients
For the Salad:

• 4-5 cups shredded kale
• 1 medium size sweet potato, peeled and diced
• 2 beets, peeled and finely diced
• 1/2 tablespoon olive oil
• 1/4 cup sunflower seeds
• 1/4 cup sesame seeds

For the Dressing:

• 1 juiced lime
• 1/3 cup chopped cilantro
• 1 tablespoon olive oil
• 1/2 tablespoon honey or agave

Directions

1. Preheat oven to 400 F.
2. In an oven safe dish add beets and coat with a little olive oil. Roast for 10 minutes.  In the mean time coat the sweet potatoes with olive oil.
3. Add sweet potatoes to beet dish and roast another 20 minutes or until at desired consistency.  Set aside.
4. Combine all remaining salad ingredients and add roasted beets and sweet potatoes.
5. Puree all dressing ingredients.  The dressing can be added ahead of time to allow the kale to break down or set aside and use as desired.

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Shredded Kale Salad with Maple Balsamic Dressing (Dairy, Gluten and MSG Free)

This is my go to kale salad.  We make this many times a week and it is enjoyed by all.  I usually keep it simple with just cucumbers, avocado and sugar free cranberries.  I have had many recipe requests for this salad recipe and have since realized I hadn't posted it yet.  So here it is:

Ingredients for salad

• kale
• lemon juice -1 tablespoon for 4 cups kale (optional)
• diced vegetables of choice (cucumber, peppers, tomatoes)
• avocado
• cranberries
• sunflower seeds

Maple Dressing Ingredients

• 1 part olive oil
• 1 part pure maple syrup (or less if you don't want it too sweet)
• 3 parts balsamic vinegar
• pinch of sea salt

For example (1 tablespoon oil, 1 tablespoon maple syrup, 3 tablespoons vinegar)

Directions

1. Bunch the kale on the cutting board and take a sharp knife and cut into shreds.
2. Pour lemon juice over kale and mix together with your hands.  This breaks down the kale a bit.  It doesn't need to be done but I like a softer kale.
3. Add the rest of the salad ingredients.
4. Mix up the salad dressing and pour on before serving.

My oldest loves this salad so much she frequently requests it for lunch.  

It takes very well when layered in a mason jar with the dressing poured first on the bottom.

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Greek Salad with Homemade Lemon Dressing

I have to admit I have never made my own Greek salad but definitely love eating it.  I finally put together a dressing recipe that I love and thought I should write down and share for further referencing.  I hope you like it too.

Ingredients (serves approximately 6 side salads)

For the salad:

• 1 chopped head of lettuce
• fresh diced tomatoes
• diced cucumber
• diced red onion
• olives
• feta cheese (goat or cow) -omit for dairy free

For the Dressing Combine

• 2 juiced lemons
• 1/4 cup olive oil
• 2 teaspoon dried oregano
• 3 drops liquid stevia (optional)
• sea salt and pepper to taste

Directions

1. Arrange salad.
2. Mix dressing.
3. Pour over salad, stir and serve immediately or let sit in juices for approximately an hour.
4. Stir again before serving.

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Vinegar Coleslaw (Dairy, Gluten and Refined Sugar Free)

I have discussed some of the benefits of cabbage before, but since they are amazing, I will list a few again.  Cabbage is excellent source of vitamin C, it can alleviate constipation, ulcers, headaches, eczema, infections and help you lose weight.  Cabbage has also been shown to fight or keep away cancer.  
Here is a simple version of a vinegar coleslaw without the refined sugar.

Ingredients

• 1/2 diced white cabbage (about 4-5 cups)
• 2 shredded carrots
• 1 diced bell pepper
• 1/2 cup white, rice or apple cider vinegar
• 5 drops liquid stevia
• 1 tablespoon honey or agave(if vegan)
• 1/2 teaspoon sea salt
• 1/3 cup olive oil 
• pepper to taste
• 1/3 cup cranberries (fruit sweetened)

Directions

1. In a large bowl combine cabbage, carrots and bell pepper.
2. In a small bowl combine vinegar, stevia, honey, sea salt, olive oil and pepper.  Pour over cabbage mixture and stir to fully coat.
3. Cover and refrigerate for at least 1 hour for flavours to combine.
4. Add cranberries and stir together before serving.

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Quinoa Taco Salad (Dairy, Gluten/Grain and MSG Free)

I am loving my home-made taco seasoning, as I don't need to worry about the MSG.  I am enjoying a few different ways to use the great combinations of the spices.  This is an alternative version of a typical taco salad, however it doesn't disappoint.  It is full of protein and fresh vegetables.

Ingredients 

• 1 cup quinoa (soaked for 2 minutes and rinsed to remove bitter saponin coating)
• 2 cups water
• 1 tablespoon taco seasoning
• 1/2 cup chopped cooked chicken (optional)
• 1 diced tomato
• 1 cup diced bell pepper
• 1/3 cup chopped fresh parsley or cilantro
• 1 chopped avocado
• 1/4 cup salsa -this is one of our favourites (optional)

Directions

1. In a small pot add quinoa, water, taco seasoning and chicken if you using it.  Bring to a boil and then turn to a medium heat and cook another 10 minutes or until quinoa is tender.  Stir every few minutes.
2. In medium size bowl combine tomatoes, pepper and parsley.
3. Add cooked quinoa to vegetable bowl and stir to combine.
4. Add avocado and salsa when serving.  This salad can be eaten warm or cold.

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Kale and Chickpea Salad with Lemon Dressing

Kale salad is easily one of our favourite dishes.  Both my girls enjoy this salad as well.  I like this recipe as it includes some extra protein with the chickpeas.  You could use canned chickpeas but if you want to cook your own dried chickpeas, I have included some directions below.

Ingredients

• kale
• chickpeas
• chopped favourite raw vegetables
• chopped basil
• avocado
• drizzle lemon, honey and olive oil
• salt and pepper

Directions

1. Combine all ingredients and let sit for 30 minutes in the fridge to allow the flavours to settle together.

Soaking and Cooking Beans or Peas 

*I generally cook extra beans and freeze the remaining.   The method below will create approximately 4-5 cups of beans.

Option 1-soaking then boiling (more environmental, slower)

1. In a large bowl add 2 cups dry beans, rinse with water and remove any poor looking beans.  Add 6 cups fresh cold water to cleaned beans.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

Option 2- boiling then boiling again (uses more electricity, quicker)

1. In a large pot add 2 cups dry beans, rinse with water and remove any poor looking beans. 
2. Add 7 cups fresh water to cleaned pot and bring to a boil, turn off and let sit for 1 hour  
3. Rinse beans  again and add 6 cups fresh water to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.

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Coleslaw with Homemade Dressing (Dairy, Gluten/Grain and Refined Sugar Free)

I have a weakness for creamy dressings which makes coleslaw one of my favourite salads. Cabbage is excellent source of vitamin C, it can alleviate constipation, ulcers, headaches, eczema, infections and can help you lose weight.  I feel this salad is often served more in the summer however with its high source of vitamin C it is great for the winter in order to help keep away those colds.

Ingredients

• 5 cups shredded white cabbage
• 1 shredded carrot
• 1 shredded crispy apple or pear (optional)
• 1/2 cup home-made mayonnaise 
• 2 tablespoons coconut vinegar or vinegar of choice
• 2 drops liquid stevia
• 1/4 teaspoon garlic powder
• salt and pepper to taste

Directions

1. In a large bowl add cabbage, carrot and apple/pear.
2. In a small dish combine all remaining ingredients and stir until fully combined.
3. Pour sauce of cabbage, stirring to fully coat.
4. Cover and let salad sit in fridge for at least an hour to absorb the flavours.

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