Oktoberfest Greens

Fall is here and it’s a great time to experiment with sauerkraut.   Were you aware that sauerkraut is a good source of fiber and has a significant amount of vitamins C and K? It also boosts your energy and immune system with iron.  Including naturally fermented foods, such as sauerkraut, is an excellent way to rebuild healthy gut bacteria levels.  It is fermented with salt so limit your consumption in one sitting.  You can also look for a low-sodium brand.  Be good to yourself and invest in organic sauerkraut and greens.  My local farmer’s market has fresh, homemade sauerkraut.  Check to see if yours does as it is so fun to have it made with love by someone in your very own community.  

Serves 4 as a side dish or see below on how to make this a main dish for 2


  • 1 bundle of rainbow chard

  • 1 bundle of dino kale

  • ½ cup low-sodium sauerkraut

  • 1-2 tablespoons olive oil

  • 1 clove garlic - minced

  • Juice from ½ lemon

  • Pinch of Himalayan salt and black pepper – optional

Directions:  Heat olive oil in a stir-fry pan on medium.  Add greens and sauté for a minute.  Add in sauerkraut and sauté 1 more minute.  Mix in lemon juice.  Lower heat and sprinkle with a pinch of salt and pepper.  Turn off heat and mix in fresh garlic.

Main Meal Option 1:  Heat 2 gluten-free spinach tortillas in toaster oven with 2 oz. of non-dairy cheese each tortilla.  Remove when cheese begins to melt.  Make sure the tortillas remain soft.  Remove from oven and top with Oktoberfest Greens.  Wrap and enjoy.  

Main Meal Option 2:  Divide the greens into bowls.  Top with ½ cup almonds or pumpkin seeds for each bowl.  Add avocado chunks and enjoy!

By:   Katy Freeman, Alkaline Lifestyle Coach

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