Oktoberfest

Oktoberfest (Sept. 16 - Oct. 3 2023) is traditionally associated with hearty and indulgent German food, but you can still enjoy the flavors of Oktoberfest in a healthier way. Here's a recipe for a healthier version of a classic German dish.

Grilled Bratwurst with Sauerkraut and Mustard Greens

Ingredients:

For the Bratwurst:

- 4 lean turkey or chicken bratwurst sausages (you can also select a vegan or vegetarian option)

- 4 whole grain or whole wheat bratwurst buns

For the Sauerkraut:

- 2 cups sauerkraut (look for a low-sodium variety)

- 1 small onion, finely chopped

- 1 apple, peeled and grated

- 1/2 cup vegetable broth

- 1 tablespoon olive oil

- 1 teaspoon caraway seeds (optional)

- Salt and pepper to taste

For the Mustard Greens:

- 1 bunch mustard greens, washed and chopped

- 1 clove garlic, minced

- 1 tablespoon olive oil

- 1 tablespoon Dijon mustard

- 1 tablespoon apple cider vinegar

- Salt and pepper to taste

Instructions:

For the Sauerkraut:

1. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 2-3 minutes until softened.

2. Stir in the grated apple and sauté for another 2 minutes.

3. Add the sauerkraut and vegetable broth to the skillet. If using caraway seeds, add them now. Season with salt and pepper.

4. Reduce the heat to low, cover, and simmer for about 15-20 minutes, stirring occasionally, until the sauerkraut is heated through and the flavors meld together. Adjust the seasoning if needed.

For the Mustard Greens:

1. In a separate skillet, heat the olive oil over medium heat. Add the minced garlic and cook for about 30 seconds until fragrant.

2. Add the chopped mustard greens and sauté for 3-4 minutes until wilted but still vibrant green.

3. In a small bowl, whisk together the Dijon mustard and apple cider vinegar. Drizzle this mixture over the greens and toss to coat. Season with salt and pepper.

For the Bratwurst:

1. Preheat your grill to medium-high heat. Grill the turkey or chicken bratwurst sausages for about 5-7 minutes per side, or until they are cooked through and have grill marks.

2. Lightly toast the whole grain or whole wheat bratwurst buns on the grill for a minute or two.

Enjoy!

This healthier take on a classic Oktoberfest dish still delivers on flavor while incorporating your choice of protein, some vegetables, and whole grains. Happy Oktoberfest!

Buon appetito!

For more information, inquiries about one-on-one visits with a dietitian, or other questions, please feel free to contact us at info@cultivatewnc.com