There’s a lot of regional debate about what should and shouldn’t go on a hot dog. In Chicago, they never use ketchup, but they do put tomatoes and pickled peppers on their dogs. On any street corner in New York City, your dog is probably going to have yellow mustard and steamed onions. There’s even an old tradition in my beloved Philadelphia that puts fish cakes on a dog. For me, all dogs are created equal, but my favorite topping—and, perhaps, the most iconic—is sauerkraut.
What is sauerkraut?
Sauerkraut is a condiment/side dish hybrid made of finely chopped, fermented cabbage. Americans most often associate it with German cuisine—and rightfully so, it is a national dish of Germany—but many Central and Eastern European countries have their own sauerkraut varieties, including Poland, Russia, Ukraine, Austria, Slovakia, and Czechia, to name a few.
Sauerkraut often accompanies meat dishes like bratwurst, or is used on Reuben sandwiches or the aforementioned hot dog. It’s also very popular with pierogies (with a dollop of sour cream; if you know, you know). Some places will mix it into mashed potatoes or mayo-based salads. Or, we have a few ideas of our own on what to eat with sauerkraut.
The taste is in the name, even if it’s spelled the German way. Good sauerkraut has a sour punch, backed by acidic and salty notes. It’s not sour like Sour Patch Kids or Warheads; it has a far more natural taste (close to the flavor of a pickle) that is quite delicious in big heaping doses.
Sauerkraut is made with three simple ingredients: cabbage, salt, and time—not the herb, thyme, but the arbitrary unit of measure that we’ve collectively agreed on as a society.
To make sauerkraut, finally chop cabbage into strips and then pack with salt. After letting it all sit for a half hour, mash the cabbage in order to extract the water. Put the whole shebang into a container and press down so that the water rises above the top of the cabbage. Seal the container and then wait—the longer you let the cabbage sit, the more “sauer” it becomes.
Why is that? Fermentation. Bacteria eat the natural sugars in the cabbage, creating lactic acid which accounts for the sourness. At minimum, the fermentation process should last a week. If you simply can’t wait that long, there are plenty of pre-packaged sauerkraut options in your grocery.
How long does sauerkraut last?
Sauerkraut can last for four to six months in the refrigerator. Compare that to other pickled vegetables, which usually only last four to six weeks. You get a lot of mileage out of your kraut!
Is sauerkraut probiotic?
It is! The bacteria that creates the fermentation is called lactobacillus, which is a major part of our gut biomes. So not only does sauerkraut taste good, it’s good for you. Apply liberally to your next dog!
Sauerkraut is a highly nutritious, probiotic-rich food, and you are recommended to eat about a tablespoon or 10 grams per day. You may gradually increase the intake of sauerkraut up to six tablespoons or 60 grams per day if you are comfortable. However, you are recommended not to overconsume.
Sauerkraut is a source of probiotics and nutrients that support your immune system . For starters, the bacteria that populate your gut can have a strong influence on your immune system. The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining healthy.
The best time to eat sauerkraut for gut health is during or before a meal since stomach acid, and enzymes can aid in breaking down food and killing harmful bacteria. Incorporating sauerkraut into your diet regularly can be beneficial, aiming for at least 1-2 servings per day.
Sauerkraut/KimChi (and other probiotic-rich foods)
They reduce bloating and help you digest the food you eat. Sauerkraut and other fermented foods like kimchi are chock full of probiotics, so add them to your diet to protect your gut from being overtaken by bad bacteria that can wreak havoc on the system.
In order to reap the probiotic health benefits of sauerkraut, buy refrigerated sauerkraut available in bags or pouches instead of in cans or jars. Avoid sauerkraut that has vinegar or sweeteners.
Most sauerkraut in your local supermarket is pasteurized—cooked at high temperatures—and afterward canned. Though canning makes for a shelf-stable product, the process kills off the beneficial probiotic microorganisms that our body needs.
Kimchi. A staple of Korean cuisine, kimchi is another form of fermented cabbage. This side dish is typically made from more ingredients than sauerkraut, though. Common combinations include napa cabbage, radish, salt, water, fish or soy sauce, garlic, onions, ginger, and red pepper.
Germany is considered a sauerkraut nation - especially in international perception. During world war, English and American opponents even called Germans "Krauts". And the term is still used today. As a side note, however, the per capita consumption of sauerkraut is higher in the US and France than in Germany.
One 2021 review concluded that fermented foods such as sauerkraut could help promote greater gut bacteria diversity and protect against inflammation. Some animal research suggests that sauerkraut's anti-inflammatory effect may be due to reduced nitric oxide production.
If you are refrigerating your sauerkraut, it should stay fresh for about four to six months after opening. It's important to know when you're using it and sealing it after each use because if new bacteria come in contact with it, it can immediately become spoiled.
Store bought sauerkraut is typically pasteurized during the canning process, which destroys the active probiotics and therefore makes it less nutritious than fresh or homemade sauerkraut.
One important issue to remember is that cooking sauerkraut will kill off the probiotic bacteria that we want to consume. Even after cooking, sauerkraut is a healthy, cabbage-based dish, but it will be missing out on that probiotic boost. So, when possible, try to add your sauerkraut to your dishes uncooked.
Sauerkraut can be added to soups and stews; cooked with stock, beer or wine; served with sausages or salted meats, and is especially good with smoked fish, like hot-smoked salmon.
Sauerkraut has Greater Diversity of Microorganisms
Long fermentation is also important as various groups of probiotics dominate the fermentation as the sauerkraut acidity varies. Compare this to Probiotic capsules which contain a limited number of strains that don't vary.
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