Most people associate sauerkraut with unhealthy foods such as hot dogs at a baseball game, or a Reuben at a local diner. The problem is that sauerkraut has gotten a bad rap due to its inclusion with these often terribly unhealthy foods, but by itself, sauerkraut is one of the healthiest things you can eat. Sauerkraut is beneficial for two reasons: it combines cabbage, one of the best cancer-fighting foods, along with natural fermentation, a process that results in the production of good bacteria.
Cabbage, a member of the Brassica family (which includes broccoli, Brussels sprouts and chard), is quite possibly the best cancer fighting vegetable on Earth. Not only does it contain a heap of great vitamins, minerals and fiber, but it also contains an extremely high amount of phytochemicals called indoles that alter the metabolism of specific hormones in our bodies that (according to research) likely result in a reduction in the risk of cancer. In addition, the anthocyanins that give cabbage its color are antioxidants that help fight free radicals, inflammation, decrease allergic reactions and help decrease the risk of cardiovascular disease.
On top of all these benefits, fermenting a food produces live cultures of healthy bacteria, such as lactobacillus, which aid in digestion, immune functioning and help fight inflammation.
For all you Reuben lovers out there, here is a tasty way to utilize the health benefits of sauerkraut without regretting it later. It’ll be hard to find a restaurant that serves a Reuben this clean, but this recipe will give you all the taste without the guilt! This makes for a great cheat/treat meal.
The Respectable Reuben
Corned beef:
1 lb Grass fed beef top round, as lean as possible, sliced deli thin
1 qt water
ÂĽ cup pickling spices (cloves, pepper corns, bay leaves, cardamom, allspice, ginger, mustard seeds, dill seeds)
1/8 cup sea salt
1/8 cup brown sugar
1 tbsp honey mustard
1 tbsp apple cider vinegar
Beat the beef with a meat tenderizer if you have one. Combine ingredients in Ziploc bag or air-tight container and marinade overnight (2-3 days if possible). When ready, discard marinade and remove the cloves, seeds, leaves and pepper corns. Soak in cold water to pull out any excess salt, repeating as necessary. Boil the meat until cooked through, approximately 2-3 minutes, but make sure not to boil too long lest it get too tough.
Rye bread, preferably marbled
Sauerkraut
Light Swiss cheese
Thousand Island dressing:
1 tbsp ketchup
1 tbsp honey mustard
1 tbsp yogurt
½ tbsp sweet relish
1 tsp apple cider vinegar
dash of hot sauce (i.e. Tapatio)
Whisk together
For a traditional Reuben, heat 1 tbsp non-hydrogenated searing oil on your cast iron griddle over medium heat. Place the slices of bread on the griddle and cover each slice with a piece of cheese. As the cheese melts, grill the beef until lightly browned. Once cheese is melted, place the beef on one slice of bread and grill the sauerkraut until lightly browned. Place the sauerkraut on top of the beef and pour 1-2 tbsp of the dressing over the sauerkraut. Close the sandwich cut in half and serve with your favorite side dish.
Some notes:
You can use non-stick spray on the griddle instead of oil. You can also toast the bread and use the microwave to melt the cheese over the bread. It won’t be the same as a traditional Reuben but it’ll cut down on some of the fat and calories if you’re watching a strict calorie count.
In the condiments, try to find versions with no preservatives or high fructose corn syrup. Organic versions are usually good bets for avoiding these ingredients, but always check the label.
Try to find rye bread that has at least 3 grams of fiber per slice. You can use another non-rye bread with higher fiber content if you want, but that wouldn’t be a traditional Reuben!
Look for naturally fermented sauerkraut. Most manufactured foods use artificial processing techniques such as preservatives and chemicals instead of actual fermentation, which negates the benefits.
If you don’t have a griddle use pans as necessary.