Stomach-Soothing

Sauerkraut Buddy

5
Average: 5 (5 votes)
(5 votes)
Sauerkraut Buddy

Sauerkraut Buddy - The fermented white cabbage promotes a healthy intestinal flora. Photo: Maren Baumgarten

share Share
print
bookmark_border Copy URL
Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
505
calories
Calories

Healthy, because

Even smarter

Nutritional values

The resistant starch from potatoes cannot be broken down by the body and thus serves as food for our beneficial gut bacteria. 

If the gouda isn't flavorful enough for you, you can replace it with another type of cheese. 

1 serving contains
(Percentage of daily recommendation)
Calorie505 kcal(24 %)
Protein15 g(15 %)
Fat19 g(16 %)
Carbohydrates65 g(43 %)
Sugar added0 g(0 %)
Roughage10.2 g(34 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.3 μg(2 %)
Vitamin E3.4 mg(28 %)
Vitamin K50.8 μg(85 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.3 mg(69 %)
Vitamin B₆1 mg(71 %)
Folate117 μg(39 %)
Pantothenic acid2 mg(33 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C93 mg(98 %)
Potassium2,031 mg(51 %)
Calcium307 mg(31 %)
Magnesium128 mg(43 %)
Iron4.6 mg(31 %)
Iodine18 μg(9 %)
Zinc3.1 mg(39 %)
Saturated fatty acids7.2 g
Uric acid95 mg
Cholesterol24 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
8 potatoes (Russett)
2 teaspoons Canola oil
18 ounces fresh Sauerkraut
7 ounces Yogurt (3.5% fat)
1 teaspoon Caraway
salt (kosher)
Black pepper (freshly ground)
2 carrots
1 Pear
1 teaspoon lemon juice
4 stalks cilantro
2 tablespoons Walnut
2 ounces Gouda in one piece (45 % fat in dry matter)
4 teaspoons butter ([unsalted, room temperature])
How healthy are the main ingredients?
SauerkrautGoudaWalnutpotatoCarawaysalt

Preparation steps

1.

Wash the potatoes, prick several times with a fork, brush with oil and bake in a preheated oven at 400 °F for about 45 minutes until soft.

2.

Meanwhile drain the sauerkraut, mix with the yogurt, caraway and season with salt and pepper.

3.

Clean, wash and roughly grate the carrots and pears and mix with lemon juice. Wash coriander, shake dry, pluck off leaves and chop.

4.

Coarsely chop the walnuts and roast them in a hot pan without fat at medium heat for 3 minutes. Grate cheese.

5.

Take the potatoes out of the oven, cut lengthwise and loosen the inside with a fork. Stir in butter with Gouda. Stuff the potatoes with sauerkraut and pear-carrot mixture and serve sprinkled with roasted walnuts and coriander.