Bavarian Sauerkraut: A Gut-Healthy Delicacy

Fermented foods like sauerkraut are good for gut health. This is because they contain beneficial probiotics and live bacteria produced during the fermentation process. These probiotics are great for digestive health and can help fight inflammation.

Sauerkraut is packed with dietary fibre, vitamins C, A, and K, calcium, potassium, and phosphorus. It is also low in calories and high in vitamin C, B, K, calcium, and magnesium.

Bavarian-style sauerkraut is a regional way of cooking the famous German side dish with apples, bacon, cider, and caraway seeds. This style of sauerkraut is milder and sweeter than the traditional version and is usually flavoured with caraway seeds.

The health benefits of Bavarian-style sauerkraut

Sauerkraut, or "sour cabbage", is a traditional German dish that has become popular around the world. It is made by fermenting shredded cabbage with salt, and sometimes other ingredients like juniper berries or caraway seeds. This process creates a food that is not only tasty but also has several health benefits, especially for the gut.

Probiotics and Gut Health

Bavarian-style sauerkraut is a great source of probiotics, which are beneficial bacteria that support gut health. These "good" bacteria can aid digestion and protect the cells that line the gut. They also produce substances called short-chain fatty acids, which have anti-inflammatory properties. By consuming probiotics, we can promote a healthy balance of microbes in our gut, which is essential for overall health.

Fermented Food

Fermented foods like sauerkraut are good for the gut because the fermentation process produces beneficial probiotics. Additionally, the process of lacto-fermentation breaks down tough, fibrous foods like cabbage, making them easier to digest. Fermentation also increases the nutritional value of the food by producing vitamins and other nutrients.

Dietary Fibre

Sauerkraut is a good source of dietary fibre, which aids digestion and helps maintain balanced blood sugar levels. Fibre can also help lower cholesterol levels, promoting a healthy heart.

Vitamins and Minerals

Bavarian-style sauerkraut is rich in vitamins and minerals, including vitamins C, A, and K, as well as calcium, potassium, and phosphorus. Vitamin C supports the immune system, vitamin A reduces inflammation, and vitamin K is important for heart and bone health.

Weight Loss

Sauerkraut is fat-free, low in calories, and high in fibre, making it a perfect food for those watching their weight.

A Word of Caution

While sauerkraut has numerous health benefits, it is important to note that it is high in sodium due to the salt used in the fermentation process. For those on a sodium-restricted diet, it is essential to consume sauerkraut in moderation. Additionally, some people may experience digestive issues like gas or bloating when consuming sauerkraut, especially if they have irritable bowel syndrome (IBS) or other gut sensitivities.

How to make Bavarian-style sauerkraut

Making Bavarian-style sauerkraut is a simple process, but it does take time. Here is a detailed, step-by-step guide on how to make it.

Ingredients:

• One jar of sauerkraut (preferably with white wine)
• One medium to large yellow onion
• One apple (type is not important, but aim for something that's more sweet than tart)
• About 1 tablespoon of bacon fat (you can use olive oil or vegetable shortening instead)
• Half a jar of water
• Optional: a cup of white wine, juniper berries, or caraway seeds

Method:

• Thinly slice the onions. You can slice the onion in rings, halves, or vertically—just make them as thin as you can.
• Peel, core, and cut the apple into quarters. Slice the apple thinly, and set it aside with the onions.
• Melt a spoonful of bacon fat in a large pot on medium heat.
• Sauté the onions in the melted bacon fat until they are translucent and starting to brown.
• Add the sauerkraut and stir. Let it cook for about 5-7 minutes.
• Add half a jar of water to the sauerkraut. If you are using white wine, add it now.
• Place the apple slices on top of the sauerkraut, with the flat side down and with minimal overlap.
• Cover the pot and let it simmer on low heat for about 30 minutes. No stirring is needed.
• When it's done, the apple slices will be fairly translucent. Stir the sauerkraut and serve hot.

Tips:

• If you are adding meat sausages, place them on top of the sauerkraut and let them steam with the lid closed for 15 minutes.
• Serve with a side of potatoes (mashed, roasted, or boiled).

The history of sauerkraut

The dish was likely introduced to Central and Eastern Europe by Mongolian nomads and soldiers in the 13th century, who brought with them the tradition of pickling cabbage in rice wine vinegar. Eastern Europeans then adapted the dish, using local ingredients to create the sauerkraut we know today, which gets its tangy flavour from lacto-fermentation.

In the 18th century, sauerkraut was brought to America by German immigrants, who favoured the dish and made it part of American cuisine. It is now considered a national dish in Germany and is also popular in France, where it is known as 'choucroute', and in the Netherlands, where it is called 'zuur kool'.

How to serve Bavarian-style sauerkraut

Bavarian-style sauerkraut is a great dish to serve with mashed potatoes and German sausages or pork. It is a softer and less sour version of the traditional German dish.

Ingredients:

• One jar of sauerkraut (preferably with white wine)
• One medium to large yellow onion
• About 1 tablespoon of bacon fat
• One apple

Method:

Thinly slice the onions and set aside. Peel, core and cut the apple into quarters. Slice thinly and set aside.

Melt a spoonful of bacon fat in a large pot on medium heat. Sauté the onions until translucent and starting to brown. Add the sauerkraut, stir and let it cook for 5-7 minutes.

Add half a jar of water. Place the apple slices on top of the sauerkraut. Arrange so that the flat side is down and there isn't too much overlap. Cover and let it simmer on a low heat setting for 30 minutes.

If you are adding meat sausages, place them on top and let them steam with the lid closed for 15 minutes.

Serve warm with mashed potatoes.

The difference between regular and Bavarian-style sauerkraut

Bavarian-style sauerkraut is a less sour and softer version

Frequently asked questions