If you’re not sure how the tangy flavor of kraut will work in a smoothie, start with this simple recipe and your taste buds will surely warm up to the idea. The kraut flavor is barely noticed—perfect for sharing with kids and those with less adventurous palates.
The kraut adds a slightly tart zip that enlivens the flavors of the fruits, but you don’t even taste it. Rather, the sweetness of the banana and antioxidant-rich blueberries is what stands out. The almond milk provides protein and a nice creamy, nondairy base.
Put together this simple smoothie in minutes with fresh or frozen fruit, and dress it up with yogurt, hemp seeds, protein powder, cod liver oil, coconut oil, or any other smoothie supplement you like.
Makes 2 to 3 servings
1 medium banana
1 cup fresh or frozen blueberries or raspberries
1 apple, nectarine, or pear, quartered and cored
¼ cup Classic Kraut
1 cup almond milk or milk of your choice
Put all the ingredients in a blender and whirl until smooth. Drink right away.
KRAUT IN SMOOTHIES? THAT’S CRAZY!
Almost any combination of fruit or veggies can accommodate a small dose of kraut, boosting the drink’s nutritional value without significantly altering its flavor. These kraut-filled smoothies are filling and nourishing, the simplest and best-tasting way to jump-start your morning or often light enough to drink as an appetizer before dinner. Our blends are a great way to reduce your sugar intake and pack more vegetables into your day.
Creamy, rich, and aromatic—like an Indian spiced shake—this smoothie is a satisfying option for those who are wary of drinking their kraut. Sesame seeds are a great source of calcium, and the cardamom may help alleviate stomach cramps and stimulates the flow of bile, which aids in the metabolism of fats.
Soaking the almonds, dates, cardamom, and fennel seeds in water the night before you whip up the smoothie makes the flavors more robust and the almonds easier to digest. A shot of cooled espresso, or a little cold brewed coffee or iced black tea, adds to the energizing nature of the ingredients.
Makes 1 to 2 servings
¼ teaspoon cardamom seeds (add more if you love cardamom)
1 tablespoon fennel seeds
10 almonds
4 pitted dates
½ cup water
2 cups milk (dairy, rice, almond, coconut, or other)
2 tablespoons sesame seeds
1 tablespoon coconut oil
⅓ cup Classic Kraut
Crush the cardamom and fennel seeds using a mortar and pestle, rolling pin, or clean coffee grinder. Break them down, but don’t crush them to a powder.
Put the crushed seeds, almonds, dates, and water in a small bowl or jar to soak, covered, on the counter overnight. In the morning, pour the seed mixture, including the soaking water, into a blender and whirl until smooth. Add the milk, sesame seeds, coconut oil, and kraut. Whirl until smooth, about 30 seconds. Drink right away.
Peanut butter, coconut, and bananas—need we say more? This smoothie is kid and picky-eater approved. Protein-rich and loaded with potassium, good fats, fiber, and antioxidants, it’s a great way to sneak some fermented foods into your morning meal or afternoon snack. Enjoy it pre- or postworkout to give your body a nourishing boost.
Adding a bit of chocolate syrup—or, for adults, even a shot of Baileys!—makes the smoothie even more of a treat.
Makes 2 to 3 servings
1 large banana
2 to 3 tablespoons unsweetened dried coconut
2 tablespoons peanut butter or almond butter
¼ cup Classic Kraut
1 cup milk (dairy, rice, almond, coconut, or other)
1 tablespoon coconut oil (optional)
2 tablespoons hemp seeds (optional)
1 to 2 teaspoons honey (optional)
Put all the ingredients in a blender and whirl until smooth. Drink right away.
HOW TO FREEZE OVERRIPE BANANAS
Peel the banana, slice it, put the slices in a ziplock bag, and pop the bag in the freezer for up to four months. This is a great way to make use of overripe bananas, chill a smoothie, or thicken it.
“Oh, wow” is what everyone says when they try this savory blend of kraut and veggies, gazpacho in a glass. Sweet, spicy, and cooling, it makes a wonderful addition to just about any of the savory breakfasts in the following chapter, or serve it as a refreshing summer drink. You really have to try it to believe it, but we think you’ll love this adventurous combination. Don’t hesitate to add more kimchi for a richer, stronger flavor or more honey to mellow it out.
Makes 2 to 3 servings
1 cup water
¼ cup Firefly Kimchi
10 cherry tomatoes, or 1 large tomato
1 stalk celery, chopped
½ medium cucumber, peeled and roughly chopped
½ medium red bell pepper, chopped
Juice of 2 small limes (about 2 to 3 tablespoons)
¼ cup fresh cilantro
1 to 2 teaspoons honey
Pinch of salt and freshly ground black pepper
Put all the ingredients in a blender and whirl until smooth. Drink right away.
High in B vitamins, vitamin C, beta-carotene, and essential fatty acids, this smoothie makes for an ultra-nutritious start to any day. If you have a powerful blender, you can skip the grating and mincing.
A dash of pumpkin pie spice is all you need to give this vibrant orange smoothie festive notes reminiscent of your favorite holiday treat. It tastes great with the addition of ½ cup of cooked yam, sweet potato, or pumpkin.
Makes 2 to 3 servings
2 cups water
2 medium carrots, grated
½ cup Yin Yang Carrots
½ teaspoon minced fresh ginger (optional)
2 to 3 pitted dates, minced
1 small orange, peeled and chopped
1 tablespoon freshly squeezed lemon juice
¼ cup cashews, chopped
Put the water and grated carrots in a blender and whirl until the carrots break down into a pulp, about 30 seconds. Add the Yin Yang Carrots, ginger, and dates, and whirl for another 30 seconds. Add the orange, lemon juice, and cashews and whirl until smooth. Drink right away.
Lassis are an Indian drink used to enhance digestion before a meal and to cool and refresh the body during the heat of summer. We’ve added Classic Kraut to a traditional recipe, balancing the sweetness of the mango with the bright flavors of the kraut.
Make the lassi dairy-free by using hemp, rice, or nut milk in place of the yogurt. Fresh ginger or mint brings great flavor and adds to the cooling effect of the drink. Spices like cardamom and cinnamon can enhance its digestive benefits.
If you can’t find ripe mangoes at your local grocery, canned or frozen mangoes will work well instead—or substitute another tropical fruit, such as pineapple or papaya.
Makes 1 to 2 servings
Put all the ingredients in a blender and whirl until smooth. Drink right away.
IS SAUERKRAUT A BETTER SOURCE OF PROBIOTICS THAN YOGURT?
Naturally fermented yogurt and sauerkraut are both good ways to get probiotics, but sauerkraut is a great alternative for those who can’t tolerate dairy. Also, many yogurts are sweetened with sugar or artificial sweeteners that compromise the benefits of the probiotics.
We believe that by consuming a wide variety of fermented foods, including kraut, yogurt, miso, kombucha, and more, you will increase the strains of beneficial bacteria to nourish your gut.
Considered by many to be one of the most healing and nourishing foods, beets are a fantastic addition to your morning meal. High in folate and potassium, beets have been shown to promote cardiovascular health by protecting against coronary heart disease and stroke. They’re also well known for supporting the immune system, promoting liver health, and aiding in natural detoxification processes.
Mixed with strawberries, apples, and fresh ginger, the often powerful flavor of beets becomes mellow and earthy-sweet.
Makes 2 to 3 servings
1 cup water
1 medium carrot, grated
½ small beet, peeled and diced
1 small apple, quartered and cored
1 cup fresh or frozen strawberries or raspberries
⅓ cup Ruby Red Kraut
1 cup cherry, cranberry, or apple juice
½ teaspoon minced fresh ginger
1 teaspoon freshly squeezed lemon or lime juice
Put the water, carrot, beet, and apple in a blender and whirl until the vegetables and fruit break down into a pulp, about 30 seconds. (Add a few tablespoons of extra water if the mixture is too dry to blend.) Add the strawberries, kraut, cherry juice, ginger, and lemon juice, and whirl until the mixture is smooth, about 1 minute. Drink right away.
Creamy and completely savory, this smoothie is an unexpected and unique treat for the adventurous drinker. Avocado gives it a beautifully smooth consistency, and the citrus juice balances the heat. Enjoy this smoothie as is for a savory breakfast, or add a shot of your favorite spirits to make a great cocktail—Bloody Marys have never been so healthy!
Makes 2 to 3 servings
⅓ cup Cortido Kraut
2 medium carrots, grated
1 medium cucumber, peeled and roughly chopped
1 large tomato, or 8 cherry tomatoes
1 medium avocado, halved, pitted, and peeled
1 cup water
1 tablespoon freshly squeezed lemon or lime juice
1 tablespoon fresh parsley (optional)
3 to 6 dashes of your favorite hot sauce (optional)
Salt and freshly ground black pepper
Put all the ingredients except for the salt and pepper in a blender and whirl until smooth. Season to taste with salt and pepper. Drink right away.
CREAMY SMOOTHIES
If you like your smoothies extra creamy, try adding any of the following: banana, avocado, nut butter, silken tofu, coconut cream or butter, yogurt or kefir, or soaked chia seeds.
The sweetness of the fruit in this smoothie balances out the vegetable flavors, making it a tasty way to add greens to your morning meal.
Celery, fennel, cucumber, and spinach bring vitamins A, C, and K; folate and magnesium; and antioxidants and anti-inflammatory nutrients to the mix. Apples and dates offer additional fiber and nutrients. Add a handful of frozen berries for an even sweeter flavor or a banana for a creamier texture. You could also omit the fruit entirely for a savory, cleansing drink.
Makes 2 to 3 servings
1 cup water
1 stalk celery, chopped
½ medium fennel bulb, chopped (about 1 cup)
½ medium cucumber, peeled and chopped
1½ cups loosely packed spinach leaves
¼ cup Emerald City Kraut
1 apple, quartered and cored
1 to 2 pitted dates (optional)
2 teaspoons minced fresh ginger (optional)
Put the water, celery, fennel, cucumber, and spinach in a blender and whirl until the vegetables break down into a pulp, about 30 seconds. (Add a few tablespoons of extra water if the mixture is too dry to blend.) Add the kraut, apple, dates, and ginger, and whirl until the mixture is smooth, about 1 minute. Drink right away.
Raita is a yogurt-based Indian condiment served alongside spicy foods; the cooling properties of cucumber and yogurt help calm the palate and balance the heat. This smoothie achieves the same cooling effect with a blend of yogurt, cucumber, Caraway Kraut, and fresh herbs. Serve it as an accompaniment to a spicy meal or enjoy it on its own for breakfast or as a cooling postworkout refresher.
Add hemp seeds or an avocado, which are both great sources of healthy fats, for a more filling drink. Kefir, a fermented dairy beverage, works well in place of the yogurt if you want to increase your probiotic intake for the day.
Makes 2 to 3 servings
¼ to ½ cup water
⅓ cup Caraway Kraut
1 medium cucumber, peeled and chopped
1 cup plain yogurt
1 to 2 tablespoons chopped fresh mint
1 teaspoon freshly squeezed lime juice
1 cup loosely packed spinach leaves (optional)
1 tablespoon chopped fresh cilantro (optional)
Put all the ingredients, starting with ¼ cup of the water, in a blender and whirl until smooth. If the smoothie is too thick, add water ¼ cup at a time until it’s the consistency you want. Drink right away.
In Chinese medicine, grapefruit is believed to benefit the stomach and balance the stomach chi. Rounding out the function and flavor of this digestive tonic are cumin and fennel, which are calming to the digestive system. We suggest using whole seeds rather than preground powders.
We use grapefruit juice because it’s easier, but a whole, peeled grapefruit works well too. If you choose to use a whole grapefruit, remove the spongy white pith and the seeds, which have a bitter taste. To get the consistency you want, you may also need to add water—or sparkling water for a bubbly beverage.
Makes 1 to 2 servings
1 teaspoon cumin seeds
1 teaspoon fennel seeds
2 cups unsweetened grapefruit juice
2 tablespoons Classic Kraut
2 to 3 teaspoons honey
Crush the cumin and fennel seeds using a mortar and pestle, rolling pin, or clean coffee grinder. Break them down, but don’t crush them to a powder.
Put the crushed seeds into a blender. Add the grapefruit juice, kraut, and honey, and whirl until smooth. Drink right away, straight up or over ice.
NATURALLY SWEET
Of course, fruit’s the natural sweetener, but if you’re looking for a touch more, here are our favorites: honey, maple syrup, molasses, coconut syrup, and dates.
Legends say that early sailors and explorers kept sauerkraut on their ships because it lasted longer than fresh vegetables during months of voyage, and they later learned it helped prevent scurvy. Limes were also added to the sailors’ rations to prevent the same disease. Together in this citrusy drink, sauerkraut and limes complement each other well.
Sweetened by a whole orange, this drink’s flavor is reminiscent of tart, pulpy lemonade, although someone with a discriminating palate will notice the touch of kraut. Enjoy it plain on a hot summer day, serve it with a splash of champagne as a spruced-up mimosa, or add some seltzer water and perhaps a shot of rum.
Makes 1 to 2 servings
½ cup water
¼ cup Classic Kraut
1 large orange, peeled and roughly chopped
Juice of 2 small limes (about 2 to 3 tablespoons)
4 ice cubes
2 teaspoons honey or maple syrup (optional)
Put all the ingredients in a blender and whirl until smooth. Drink right away.
Finicky eaters won’t even notice the kraut in this tonic—it’s masked behind the sweet combination of watermelon and strawberries. You can leave the strawberries out for a drink with the pure flavor of watermelon.
Freeze the tonic in small paper cups or Popsicle molds for a special treat on a hot sunny day—in this form, the kids won’t think twice about devouring the probiotic-rich concoction. For an adult crowd, accent the sweet summer flavors with fresh mint and a shot of vodka to make an incredible summer cocktail.
Makes 2 to 3 servings
2 cups diced seedless watermelon
1 cup water
½ cup Classic Kraut
1 cup strawberries, fresh or frozen
2 mint leaves, chopped (optional)
Put all the ingredients in a blender and whirl until smooth. Drink right away.
