This looks and tastes like a traditional fruit salad, but hidden in each bite is a blast of good bacteria—and vegetables!
For a fancy brunch, an elegant way to present this recipe is to make a yogurt parfait. Mix the kraut and yogurt, then toss all the other ingredients together (except for the almonds) in a separate bowl. To serve, alternate layers of the yogurt and fruit mixtures in individual glasses or a glass bowl (so you can see the layers), garnished with the almonds or granola. If there’s any left over, whirl it up into a smoothie with a little extra yogurt for a treat later in the day.
Makes 4 servings
⅓ cup Classic Kraut
2 medium bananas, sliced
1 medium apple, cored, and diced
Zest of 1 orange (optional)
1 medium orange, peeled and diced
1 medium nectarine, diced
½ cantaloupe or other melon, seeded and cut into bite-size pieces
2 small fresh apricots, pitted and diced
1 cup Greek yogurt
2 tablespoons unsweetened dried coconut
¼ teaspoon ground cinnamon
2 tablespoons finely minced fresh mint (optional)
Honey, for sweetening
2 tablespoons slivered almonds or granola, for garnish
Take the kraut out of the jar with a clean fork, letting any extra brine drain back into it. Mince the kraut, and mix it in a large bowl with all the remaining ingredients except for the honey and almonds. Taste the fruit; if it’s too tart, add honey to your liking. Garnish with the almonds and eat immediately, or chill for up to 3 hours.
NOTE: We change up the fruit combination according to the seasons. It’s nice to have a variety of flavors, colors, and textures.
Make a big batch of these oats at the beginning of the week and have a quick and simple healthy breakfast option all week long. Or make some over the weekend for a casual breakfast with family or friends. The chewy texture of steel-cut oats, the crunch of nuts, and the sweetness of the fruit creates a delicious balance. The Classic Kraut brightens it up without overpowering the sweet, nutty notes.
Soaking the oats overnight makes them easier to digest and decreases the cooking time. Adding a fat, whether coconut oil or butter, slows down the absorption of the carbohydrates and helps keep your blood sugar level steady so you feel satisfied longer. (This solves the frequent complaint of feeling hungry just a couple of hours after eating a bowl of oats.)
You can also serve the oats plain and let people add their own toppings. Serve the plain oats in bowls and set out little dishes of nuts, dried fruit, coconut, coconut oil, beets, and minced kraut. Bring the maple syrup to the table and let everyone take it from there. You could add even more toppings, such as sliced fresh fruit, yogurt, or a dusting of cinnamon.
Makes 4 servings
2 cups steel-cut oats
11 cups water, divided
1 cup cashews, walnuts, or almonds, finely chopped
½ cup dried cherries or cranberries, chopped
3 tablespoons dried, unsweetened coconut
4 to 8 tablespoons coconut oil or butter
½ cup finely shredded raw beets (optional)
½ cup Classic Kraut
2 to 6 tablespoons maple syrup, for serving (optional)
Put the oats in a large pot and add 8 cups of water. Cover the pot and let the oats sit at room temperature for at least 6 hours, or up to overnight. In the morning, thoroughly drain the oats.
Put the drained oats and 3 cups of water in a large pot over medium heat, and bring the water to a boil. Reduce the heat and simmer, stirring occasionally, until the oats are soft and the water is absorbed, about 10 minutes. Remove the pot from the heat, and mix in the cashews, cherries, coconut, coconut oil, and beets.
Take the kraut out of the jar with a clean fork, letting any extra brine drain back into it, and mince the kraut. Serve the oats with the minced kraut on top (or mix it in), and drizzle the maple syrup to taste over the top.
NOTE: If you don’t have time to soak the oats (or you forgot!), no problem. Bring 6 cups of water to a boil and stir in 2 cups of steel-cut oats. When the water returns to a boil, lower the heat and simmer, uncovered, stirring every few minutes, until the oats are soft and chewy, 20 to 30 minutes.
Chia seeds were a significant part of Aztec and Mayan diets—and with good reason. They’re a rich source of omega-3 fatty acids and high in fiber. In fact, you only have to eat two tablespoons to get ten grams of daily fiber. Chia seeds are also said to help decrease inflammation, lower cholesterol, and help regulate blood sugar.
This very simple breakfast, with its tapioca pudding–like texture, will quickly become a favorite treat. Soaking the chia seeds overnight helps make them more digestible and meld the flavors of the dates and spices. If dates are not your thing, dried apricots, cherries, or raisins are a good substitute.
Convert this into a healthful dessert by stirring in a little maple syrup and topping the pudding with whipped cream.
Makes 4 to 8 servings
¼ teaspoon cardamom seeds
4 pitted dates, finely chopped
1 cup chia seeds
1 teaspoon ground cinnamon
4 cups almond milk or milk of your choice
½ cup Classic Kraut
1 cup roughly chopped pecans (optional)
¼ cup unsweetened dried coconut flakes (optional)
Pinch of salt
Crush the cardamom seeds. Put the cardamom seeds, dates, chia seeds, and cinnamon in a quart-size bowl. Pour the milk over, stirring gently to mix. Cover and refrigerate overnight. In the morning, the chia seeds will have absorbed most of the almond milk and the mixture will have a thick, pudding-like consistency.
Take the kraut out of the jar with a clean fork, letting any extra brine drain back into it. Finely mince the kraut and stir it into the chia seed mixture, along with the pecans and coconut. Season to taste with salt. If you want a slightly thinner porridge, serve it with additional almond milk.
Especially beneficial to those with compromised digestion, kitchari (or khichdi) is a staple of ayurvedic cooking that traditionally includes split mung beans and rice. Common in many cultures around the world, kitchari is a comfort food, but it’s also used frequently for detox cleansing since it is very easy to digest.
Teri Adolfo, a Seattle based practitioner of ayurveda and acupuncture, shared one of her cleansing kitchari recipes with us. Here we use lentils instead of the traditional split mung beans so we have a more textured dish, but experiment with both to see what you like best. Also, quinoa or amaranth can be evenly substituted for some of the rice. Beets impart a gorgeous ruby hue and earthy sweetness, but don’t hesitate to try fresh cut green beans, cubed yams, cut-up broccoli, or any vegetable that seems like a good fit to you.
One of the best parts about this recipe is the combination of garnishes that provide all the tastes—sweet, salty, sour, pungent, bitter, and astringent—that are essential to a traditional ayurvedic meal. The toppings really make this dish sparkle with the kraut adding that polishing touch on top. We like to think of this as a savory breakfast porridge, however, we like to eat leftovers for lunch or dinner.
Makes 6 to 8 servings
2 cups brown basmati rice
1 cup brown or green lentils
2 tablespoons coconut oil or ghee
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1 teaspoon mustard seeds
2 cloves garlic, crushed and chopped
2 teaspoons coriander seeds
2 teaspoons minced fresh ginger
1 teaspoon ground turmeric
6½ cups water or stock (vegetable or chicken)
1 teaspoon salt
1 to 2 cups finely diced vegetables
TOPPINGS:
1 cup Classic Kraut or Caraway Kraut
Lime wedges
Minced fresh ginger
Coconut oil
Unsweetened dried coconut flakes
Chopped fresh cilantro
In a small bowl, cover the rice with water and soak anywhere from 1 hour to overnight. (The longer you soak it, the more digestible it will be.) In a fine-mesh strainer, rinse the rice and lentils together until the water runs clear, drain, and set aside.
Melt the coconut oil in a medium pot over medium heat. Crush the cumin and fennel, then add the mustard seeds and sauté, stirring constantly, until the mustard seeds pop and the spices release their fragrance, about 1 minute. Add the garlic and sauté for 1 minute more.
Add the rice and lentils, and sauté for 2 more minutes, stirring to mix in the spices. Crush the coriander, then add the ginger and turmeric and sauté for 1 minute.
Add the water, salt, and vegetables, and bring the water to a boil. Reduce the heat to low, cover, and simmer until the liquid has been absorbed, about 35 to 45 minutes. (After 30 minutes, check to make sure the mixture isn’t sticking; if it is, you may need to add more a tablespoon or two of water and continue cooking.) Remove the pot from the heat, and let cool slightly.
While the kitchari is cooking, take the kraut out of the jar with a clean fork, letting any extra brine drain back into it. Put the kraut in a blender and whirl it until it’s the consistency of applesauce. Or mince it with a knife.
When you’re ready to serve, portion the kitchari evenly into bowls and top with an equal amount of all the garnishes. Or let people serve themselves, both kitchari and toppings.
Frittatas are a great way to get ample protein and a full serving of vegetables in your morning meal, and leftovers are perfect to pack for lunch. Play around with the ingredients depending on the season and make this dish your own. Some combos we love are: broccoli, ham, and Gruyère; tomato, basil, and mozzarella; chanterelle mushrooms, sage, and bacon; peas, prosciutto, and rosemary; potato and leek.
Makes 4 to 6 servings
8 large organic eggs
¼ cup half-and-half or milk of your choice
1 teaspoon salt
3 tablespoons butter or coconut oil
1 small yellow onion, diced
4 medium mushrooms, sliced
1 cup chopped broccoli florets
½ medium red bell pepper, chopped
1 teaspoon salt
½ teaspoon freshly ground black pepper
¼ cup chopped fresh parsley or basil
½ cup grated Parmesan cheese (about 2 ounces)
1 cup Firefly Kimchi
Preheat the oven to 375 degrees F.
Whisk the eggs, half-and-half, and salt in a medium bowl until the eggs are light and thoroughly blended. Set aside.
Melt the butter in a large ovenproof skillet—we love cast iron—over medium heat. Add the onions and sauté until they’re translucent, about 10 minutes. Add the mushrooms and sauté until they’re soft, another 4 to 5 minutes. Add the broccoli, bell pepper, salt, and pepper and sauté for another 2 to 3 minutes. Remove the skillet from the heat and stir in the parsley.
Spread this mixture evenly in the pan if you’ve used an ovenproof skillet. (You can also mix the veggies into the eggs and put them all into a greased 9-inch round, ovenproof baking dish or pie pan.)
Pour the whisked eggs over the vegetables. Sprinkle the Parmesan on top and bake until the eggs in the center don’t jiggle (they’ll be fairly solid to the touch) when you move the skillet, 25 to 30 minutes. Remove the frittata from the oven and let it cool for a few minutes.
While the frittata is baking, take the kimchi out of the jar with a clean fork, letting any extra brine drain back into it. Roughly chop the kimchi.
Serve the frittata right from the pan you baked it in. Cut it into wedges, top each wedge with a couple of tablespoons of kimchi, and serve immediately.
Potato latkes, simple pancakes of grated potatoes, have a long history in both Europe and the Middle East. On their own, they can turn a breakfast routine into something special. For a protein boost, you can top them with a poached or fried egg, or they’re particularly divine if you dollop them with Smoked Salmon Mousse before you drizzle on the crème fraîche kraut sauce.
Although this recipe calls for Caraway Kraut, it pairs well with any ferment. Get creative by substituting sweet potatoes, yams, or carrots for half of the potatoes. If you’re lucky enough to have leftover latkes, you can reheat them quickly in a skillet for an afternoon snack. A simple garnish is applesauce, with a little Classic Kraut stirred in.
Makes 8 to 10 latkes
4 large russet potatoes (about 2 pounds)
2 tablespoons minced onion
2 tablespoons Caraway Kraut, chopped
3 tablespoons all-purpose or gluten-free flour
2 organic eggs, whisked until well blended
1½ teaspoons salt
½ teaspoon freshly ground black pepper
2 to 3 tablespoons coconut oil, peanut oil, or butter, for frying
FOR THE SAUCE:
¼ cup Caraway Kraut, roughly chopped
½ cup crème fraîche, sour cream, or plain Greek yogurt
Salt and freshly ground black pepper
Parsley sprigs, for garnish
Peel the potatoes if you want. (We use organic potatoes, so we usually leave the skin on.) Grate them using a handheld grater or a food processor’s grater attachment. Immediately drop the grated potatoes into a large bowl of cold water and soak them for 2 minutes. Drain the potatoes thoroughly. Roll them up in a clean dish towel and twist the towel to squeeze out as much moisture as possible. Unwrap the potatoes, and put them in a medium bowl. Add the onion, kraut, and flour, and mix until evenly incorporated. Add the eggs, salt, and pepper, and mix well.
For each latke, scoop up about ⅓ cup of the mixture and shape it into a small patty. The latkes cook best when they’re about ½ inch thick.
Heat the oil in a large fry or sauté pan over medium heat. Drop a small dollop of the batter into the pan to test the oil temperature; if the temperature is right, the batter should sizzle immediately. (Making sure the oil is hot enough will help the latkes brown evenly and absorb less oil.)
When the oil is hot, drop 3 or 4 latkes into the pan at a time, frying until golden brown, 3 to 4 minutes. Flip and repeat on the other side. Repeat this process until you’ve cooked all the latkes, adding more oil to the pan if needed. Put the cooked latkes on a wire rack or plate lined with paper towels to drain any excess oil. You can keep them warm in a 200-degree F oven until you’re ready to serve them.
To make the sauce, combine all the ingredients except the salt and pepper in a small bowl. Season to taste with salt and pepper. Chill until ready to serve.
To serve, put 2 or 3 latkes on each plate. Dollop 1 or 2 tablespoons of sauce on top, and garnish with a sprig of parsley.
This breakfast combo of nutrient- and fiber-rich leafy greens, protein, healthy fats, and, of course, probiotics and digestive enzymes jump-starts your metabolism and energy production while keeping your blood sugar stable. Our secret to cooking over-easy eggs is to add a splash of water—or better yet, kimchi brine—to the pan. Cover the pan and cook the eggs for about two minutes, or until they’re done the way you like them. No messy flipping involved, and your eggs will come out just right!
Makes 2 to 4 servings
4 tablespoons plus 2 teaspoons butter or coconut oil, divided
1 small yellow onion, sliced into thin half moons
¾ pound kale or Swiss chard
Salt and freshly ground black pepper
4 organic eggs
1 large avocado, halved, pitted, peeled, and cut into ¼-inch wedges
1 cup Firefly Kimchi
2 to 4 teaspoons brine (optional)
Melt 4 tablespoons of the butter in a large skillet over medium heat. Add the onions and sauté until they’re translucent, about 10 minutes.
While the onions cook, cut or tear the kale leaves from the thick stalks, discarding the stalks (if you’re using Swiss chard, you can save them for another use). Slice the kale leaves into ¼-inch strips (you should have about 4 cups). Add the kale to the skillet with the onions, and cook until it’s wilted and tender, an additional 6 to 8 minutes. Season the kale mixture to taste with salt and pepper, and divide it between two to four plates.
Fry the eggs in the remaining 2 teaspoons of butter for about 2 minutes, or until they’re done the way you like them.
To serve, place egg or eggs on top of each mound of kale and arrange the avocado slices right on top. Take the kimchi out of the jar with a clean fork, letting any extra brine drain back into it. Top each egg with ¼ cup kimchi. Drizzle 1 to 2 teaspoons of kimchi brine over the top of each dish to add a splash of flavor. Serve warm.
Breakfast burritos are one of the easiest, most protein-packed breakfasts to make on the fly, and a great way to use up leftovers. Almost any veggie or meat will scramble up well with a base of eggs and onions. Get creative with what you have on hand and experiment with other combinations.
Serve the eggs in the traditional burrito style, wrapped in a warm flour tortilla, or try them taco-style in warm corn tortillas. For a tortilla-free version, pair the eggs with Latkes with Crème Fraîche Kraut Sauce or a sautéed green, such as spinach.
Makes 4 servings
1 tablespoon butter
½ large yellow onion, minced
½ teaspoon salt
6 organic eggs, beaten
4 medium flour or corn tortillas
1 cup Firefly Kimchi, or your favorite kraut
The Basic
Melt the butter in a large sauté pan over medium-high heat. Add the onions and salt, and cook until the onions are translucent, about 10 minutes. Add the eggs and cook, stirring frequently, until scrambled, about 4 minutes. Remove the pan from the heat as soon as they’re done.
While the eggs are cooking, warm the tortillas in a separate skillet over medium heat.
To serve, scoop ¼ of the egg mixture into each warm tortilla. Top the eggs with kraut then roll up the tortilla burrito-style and serve immediately.
JALAPEÑO, BACON, AND CORTIDO KRAUT: After the onions have cooked for 5 minutes, add 1 to 2 tablespoons minced jalapeño and 6 strips diced bacon. Cook until the bacon gets brown and slightly crispy, another 5 minutes or so.
SAUSAGE, GREENS, AND CARAWAY KRAUT: After the onions have cooked for 5 minutes, add ¼ pound Italian or breakfast sausages, cut into ¼-inch pieces. Sauté until the sausage is fully cooked, another 5 minutes or so. Add the eggs and cook, stirring frequently, for 2 minutes. Add 2 cups kale, Swiss chard, or collard greens, stemmed and cut into thin ribbons, and cook for another 2 minutes, or until the eggs are scrambled and the kale is slightly wilted.
VEGGIE AND EMERALD CITY KRAUT: After the onions have cooked for 5 minutes, add 1 cup (2 small) finely diced red or golden potatoes. Sauté until the potatoes are soft and cooked through, another 8 to 10 minutes. Add 2 medium mushrooms and ¼ red bell pepper, diced, and cook until the moisture from the mushrooms has evaporated, 4 to 6 minutes.
