There’s been a major focus on gut health recently and food packed with probiotics have gained a lot of attention. Because raw, naturally fermented foods are an amazing source of probiotics, kraut has become a fan favorite.
Why probiotics? Ok, I’m definitely not the most qualified person to lay out the research. But, the cliff notes are this: probiotics strengthen your immune system, boost your energy, support healthy weight management, help your body absorb vitamins and minerals, AND they aid in brain and mood functions.
There are a ton of reasons to add some probiotics into your life. One, fun and really delicious way is by eating kraut! Today I’m laying out FIVE tasty ways to eat kraut, recipes included.
1.SWEET POTATO TOAST
- 2 slices of sweet potato (cut lengthwise)
- 1/2 avocado
- 2 tablespoons garlic-dill kraut
- 1 tablespoon hemp hearts
- 1 tablespoon chives, chopped
- Cut two slices of sweet potato toast, about 1/4 - 1/2 an inch thick.
- Place them in the toaster and toast until it is tender, has brown spots and is possibly bubbly. You may need to press the toaster down a few times.
- Place on a place and smash some avocado on each sweet potato toast with your fork.
- Spread kraut on top of the avocado and sprinkle with hemp hearts and chopped chives.
- Per serving: Calories 232; Fat 17.7g (Sat 2.3g); Protein 5.6g; Carb 15.4g (net carbs 6.6g); Fiber 8.8g; Sodium 197mg
2. SUNNY EGGS & HASH
- 1/2 sweet potato, peeled and cut in cubes
- 1/2 sweet onion, chopped
- 1/2 red bell pepper, chopped
- 2 tablespoons avocado oil
- 1 garlic clove
- 2 eggs
- 1/2 avocado, sliced
- handful grape tomatoes, sliced in half
- 2 tablespoons smokey jalapeño kraut
- Chop the veggies as directed.
- In a skillet over medium-high heat, cook the sweet potato, onion, and bell pepper in the avocado oil for about 5 minutes, stirring frequently.
- When the veggies begin to soften and the onion becomes almost translucent, add the garlic.
- Continue to cook until your hash becomes golden brown to your liking.
- Transfer the hash to individual plates.
- Use a paper towel to wipe out the pan and add an additional tablespoon of oil if needed.
- Crack the eggs int the pan and cook on medium, medium-low until the clear part of the eggs are white.
- Transfer the egg on top of the hash.
- Serve with sliced avocado, kraut, and tomatoes.
- Per serving: Calories 299; Fat 16.3g (Sat 3.8g); Protein 9.5g; Carb 31.8g (net carbs 23.2g); Fiber 8.6g; Sodium 162mg
3. KALE SALAD TOPPER
- 2 leaves curly kale, de-stemmed and chopped
- 2 tablespoons honey mustard vinaigrette*
- handful blackberries (or favorite berry)
- 1/4 cup pine nuts, toasted
- 2 tablespoons feta, crumbled
- 2 tablespoons classic kraut
- De-stem and chop the kale.
- Place it in a large bowl.
- Pour in the viniagrette and massage it into the leaves with your hands.
- Top the salad with berries, toasted pine nuts, crumbled feta, and kraut.
- Per serving: Calories 182; Fat 13.7g (Sat 2.2g); Protein 6.0g; Carb 11.7g (net carbs 8.9g); Fiber 2.8g; Sodium 193mg
- *Please add in the nutritional facts for the vinaigrette you use!
4. IN YOUR VEGGIE WRAP
- 1 low carb and gluten free wrap
- 2 tablespoons classic hummus
- 1 cooked beet, sliced
- 1/2 carrot, cut in slices
- 2 tablespoons horseradish leek kraut
- handful arugula
- Lay out your wrap on a plate or cutting board.
- Spread the hummus in the center of the wrap.
- Add in the beet slices, carrot, kraut, and arugula, keeping them in the center of the wrap.
- Fold the wrap up, secure with toothpicks, and slice it down the center (if desired).
- Per serving: Calories 159; Fat 5.2g (Sat 1.5g); Protein 9.1g; Carb 26.6g (net carbs 13.5g); Fiber 13.1g; Sodium 687mg
5. BBQ CAULIFLOWER TACOS
- 1 small head cauliflower
- 1 tablespoon avocado oil
- 3 tablespoons bbq sauce
- 4 low carb and gluten free wraps (tortillas)
- 4 tablespoons kimchi
- 1 cup arugula
- 1 avocado, sliced
- Preheat oven to 400F.
- Cut the cauliflower into florets and toss in a large bowl with avocado oil.
- Add the bbq sauce to the bowl and toss until everything is well coasted.
- Spread the cauliflower out on a baking pan lined with parchment paper.
- Roast in the oven for 20 minutes.
- Transfer the roasted cauliflower to a large bowl and toss with the additional tablespoon of bbq sauce.
- Lay the tortillas out on a flat surface, place the cauliflower in the center of each tortilla.
- Add kimchi, arugula, and avocado slices to each taco.
- Per taco: Calories 205; Fat 10.3g (Sat 2.8g); Protein 9.3g; Carb 26.8g (net carbs 12.2g); Fiber 14.6g; Sodium 663mg
Enjoy these recipes, my kraut loving friends!! xo
Thank you so much to Farmhouse Culture for sponsoring this post! I love working with my favorite brands, and couldn’t be happier they support The Toasted Pine Nut! xo