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It’s Oktoberfest month and we’re celebrating German food. You won’t find the traditional cheese and sausage on this menu, but you will find staples of German cuisine: pork, sauerkraut, and potatoes. We’ve included some of our family favorite recipes, with a few changes to make a healthier version of this “stick to your ribs” cuisine. Although there aren’t many spices and herbs used, this meal is still flavorful.
I can attest that German food is hearty, and to me the best soul food (in American slang) in Europe. The culture is filled with hundreds of years of tradition, and I find the sweet and sour a “feel good” explosion when I eat, or should I say devour, this cuisine. Prost!
Baby Mesculine and Red Onion Dill Salad
Serves 8
Serving Size: ½ cup (125 mL)
Ingredients
4 cups (1 L) Mesculine lettuce mix
6 tbsp (90 mL) cider vinegar
2 tbsp (30 mL) sugar substitute
¼ tsp (1 mL) salt
½ tsp (2 mL) freshly ground black pepper
1 small red onion, sliced thin and broken into rings
¼ cup (50 mL) chopped fresh dill
Directions:
1. Wash and drain lettuce mix.
2. Whisk the vinegar, sugar substitute, salt, and pepper together in a serving bowl.
3. Add the lettuce, onion, and dill, and toss well.
4. Marinate for two minutes and serve.
Per serving: 10 calories, 0 g protein, 0 g fat, 0 mg cholesterol, 2 g carbohydrate, 1 g fiber, 0 g sugar, 75 mg sodium
% Daily Value: Vitamin A 8%, Vitamin C 8%, Calcium 2%, Iron 2%
Pork and Sauerkraut Soup
Serves 8
Serving Size: 1 cup (250 mL)
Ingredients
1 pound (½ kg) pork loin
1 cup (250 mL) chopped onion
1 tsp (5 mL) dried basil
1 tsp (5 mL) dried thyme
6 cups (1½ L) low sodium chicken broth
One 14 oz (398 mL) can sauerkraut, drained
Directions:
1. Put the pork, onion, basil, thyme, garlic, and broth into a medium pot.
2. Bring to a light simmer; cover and continue to simmer lightly for two hours.
3. Remove pork and using two forks, pull pork apart into small pieces.
4. Put the pork back into pot with the seasoned broth. Add the sauerkraut and bring back to a simmer.
5. Let simmer five minutes and serve over potato dumplings.
Per serving: 110 calories, 16 g protein, 3 g fat (1g saturated), 35 mg cholesterol, 7 g carbohydrate, 2 g fiber, 2 g sugar, 410 mg sodium
% Daily Value: Vitamin A 0%, Vitamin C 15 , Calcium 4, Iron 10%
Oma’s Potato Dumplings
Serves 8
Serving Size: 1 dumpling (85 g)
Ingredients
3 large potatoes baked with the skins on
1 egg
½ cup (125 mL) cracker crumbs (about 13-14 low sodium soda crackers)
¼ cup (50 mL) flour
3 tbsp (45 mL) fresh grated onion (do not use dried onion flakes or powder)
¼ tsp (2 mL) pepper
¼ tsp (2 mL) salt
1 large pot of boiling salted water
Directions:
1. Remove peel from baked potato.
2. Place large pot of boiling water over high heat; add 1 tsp (5 mL) of salt.
3. Cut potato into medium cubes and place into a medium bowl; using a hand mixer, mash potatoes until smooth.
4. Add eggs, crackers crumbs, flour, grated onion, pepper, and salt. Use your hands to mix ingredients into thick dough.
5. Divide dough into ¼ cup (50 mL) portions and roll into a ball.
6. When water begins boiling, add dough balls and simmer for 25 to 30 minutes.
7. Remove from water and keep warm until ready to serve.
Per serving: 100 calories, 3 g protein, 1 g fat (0 g saturated), 25 mg cholesterol, 20 g carbohydrate, 1 g fiber, 2 g sugar, 95 mg sodium
% Daily Value: Vitamin A 0%, Vitamin C 15 , Calcium 2, Iron 4%
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Did You Know?
-The first ever Oktoberfest was held on October 12th 1810 in celebration of the marriage of the Crown Prince Ludwig (later King Ludwig I) and Princess Therese of Saxe-Hildburghausen.
- Oktoberfest actually starts on the first Saturday after the 15th of September, and continues until the first Sunday in October.
- The festival is held in Munich, Germany.
-Over 6.2 million people attend the festival each year.
- Oktoberfest beer consumption surpasses 5 million 1-liter mugs.
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Spiced Apples
Serves 8
Serving Size: ½ cup (125 mL)
Ingredients
4 medium baking apples (I use Granny Smith)
1½ cup (375 mL) water
¼ cup (50 mL) sugar substitute
2-inch stick cinnamon
2 whole cloves
6 drops red food coloring
Directions
1. Core and peel apples, reserving peel.
2. Combine apple peel and water in a large saucepan.
3. Bring water and peel to a boil; reduce heat to low, and cook until apple peel is tender.
4. Remove peel.
5. Add sugar substitute, cinnamon, and cloves. Bring to a boil; reduce heat to low, and add apples.
6. Cook for 35 minutes or until apples are tender, basting occasionally with liquid.
7. Remove from heat and let cool completely.
8. Cover and refrigerate overnight.
Per serving: 40 calories, 0 g protein, 0 g fat, 0 mg cholesterol, 11 g carbohydrate, 1 g fiber, 8 g sugar, 0 mg sodium
% Daily Value: Vitamin A 0%, Vitamin C 6 , Calcium 0, Iron 0%
Blueberry Torte
Serves 8
Serving Size: 1 slice (90 g)
Ingredients
9 graham crackers (2½-inch squares) made into crumbs
8 oz (255 g) low fat cream cheese
½ cup (125 mL) Splenda
2 eggs
2 tbsp (30 mL) fat free milk
1 tsp (5 mL) vanilla extract
2 cups (500 mL) frozen blueberries, thawed (do not drain)
1 cup (250 mL) light whipped topping
Cooking spray
Directions:
1. Preheat oven to 350°F (180°C).
2. Spray a 9-inch pie pan with cooking spray. Pat crackers crumbs into bottom of pan.
3. Cream together the cream cheese and Splenda.
4. Add eggs, one at a time. Add milk and vanilla.
5. Gently pour cream cheese mixture over crackers.
6. Bake for 20 minutes or until set.
7. Chill before serving. Top each slice with ¼ cup (50 mL) blueberries with juice and 2 tbsp (30 mL) whipped topping
Chef Note: Substitute blueberries with any mixture of berries, fresh fruit, or pineapple.
Per serving: 160 calories, 5 g protein, 7 g fat (4 g saturated), 60 mg cholesterol, 18 g carbohydrate, 1 g fiber, 9 g sugar, 190 mg sodium
% Daily Value: Vitamin A 4%, Vitamin C 2 , Calcium 6, Iron 4%
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