Fermented Sauerkraut Recipe for Weight Watchers

This fermented Sauerkraut recipe is packed with probiotics and for those on the Weight Watcher’s plan, it’s 0 Smart Points. sauerkraut-recipe-for-weight-watchersProbiotics are all the rage these days and for good reason. According to the Journal of the Academy of Nutrition and Dietetic, probiotics “beneficially affect the host by improving its intestinal microbial balance.” They go on to state that “Nutrition professionals can provide a tremendous service by helping clients overcome negative perceptions of all bacteria and, when appropriate, by developing individualized dietary plans to take advantage of the benefits probiotics may confer.”

I have to admit that I wasn’t the biggest fan of canned sauerkraut, so I wasn’t too excited about trying to make it myself. But, I figure if a bit of fermented sauerkraut can help create a healthy gut, then I should at least try it.

Fermented Sauerkraut Recipe Equipment

When I try things, I like following the path of easy. So I headed to Amazon for pickle pipes, weights, and mason jars. Here’s what I bought. Please note that these are affiliate links and I may receive a very small commission if you use my link to make a purchase.

Masontops Pebbles & Pipes Mason Jar Fermentation Tool Set – Glass Weights and Silicone Airlocks – Wide Mouth


Jarden 52505 Wide Mouth Ball Jar, 32-Ounce, Case of 12

I noticed that there’s a generic alternative to the Mason Jar Pickle Pipe on Amazon. It seems to be similar to the Masontops brand.

Peter’s Pickle – Waterless Fermentation and Pickling Airlock Lids for Wide Mouth Mason Jars (3 Pack)

Once my supplies came in,  I headed to the local store for organic cabbage. I use organic cabbage because I don’t want to ferment chemicals with my cabbage. I snagged the salt from my pantry, and I was good to go!

The first batch was great! I like my sauerkraut thicker than most. It’s almost like a sauerkraut salad. So I tried a second batch and fermented for almost two weeks. It was much, much better. Now I’m hooked. Homemade sauerkraut is amazing and cheaper than any can you’ll buy in the store. Here’s my recipe:

Zero Smart Points Fermented Sauerkraut Recipe

Equipment

  • Cutting board
  • Chef’s knife or food processor
  • Mixing bowl
  • 32 oz mason jars and rings
  • Pickle Pipes
  • Fermentation Weights

Ingredients

  • 3 lbs of organic green cabbage
  • 1 1/2 tablespoons kosher salt

Instructions

  1. Clean all of your equipment.
  2. Reserve a leaf of cabbage.
  3. Cut the cabbage into quarters and trim out the core. Slice the cabbage into shreds as thin or a thick as you like.
  4. Place the cabbage and salt in the bowl and mix it up well.
  5. Let sit for at least 30 minutes or pound away until the cabbage gets soft and liquid appears (the brine).
  6. Stuff the cabbage into the mason jars.
  7. Make sure you pour the brine into the jars as well.
  8. Leave ½ inch headspace between the cabbage and top of the jar.
  9. Using the reserved cabbage leaf, cut it to the size of the lid and place it on top of the cabbage.
  10. Place the fermentation weight on top of the cabbage.
  11. If the cabbage isn’t submerged, add extra liquid by dissolving one teaspoon of salt into one cup of water.
  12. Place the pickle pipe on top of the jar and secure it in place with a ring.
  13. Ferment for 4-14 days.

You may want to ferment it longer based on how it tastes to you. The best part of this recipe is that you can set it and forget it. No need to check for floating cabbage. The fermentation weight on the large cabbage leaf keeps it down. It’s that easy.

Once you try it, you won’t go back to that canned or jarred store bought brand, which by the way doesn’t have the probiotics that you get from this sauerkraut recipe. Even the commercially produced lacto- fermented sauerkraut is sometimes pasteurized, rinsed or void of beneficial bacteria. The majority of the store bought brands don’t use lacto-fermentation. In commercial food manufacturing, the cabbage is washed in diluted chlorine solutions that destroy microflora and a vinegar solution is used instead of lactic acid.

So give it a whirl and try this easy zero smart points fermented sauerkraut recipe. Then let me know what you think below! You can print it out by right clicking the image, saving it, and printing it as an image.

Fermented Sauerkraut Recipe

 

Healthy Egg Salad Recipe Like Trader Joes Egg White Salad

Creating a healthy egg salad recipe takes patience and a lot of trial and error. I love egg whites. They’re so full of protein and don’t require many of my Weight Watcher Smart Points. Healthy Egg Salad RecipeWhen I stumbled upon Trader Joes Egg White Salad for only 1 Smart Point, I had to buy it. It’s amazing; so tangy, with just the right amount of spices. But, at the $3.99 per tub price, I knew I needed to try my hand at replicating the recipe. I got pretty close with what I had on hand and my recipe makes about twice what the Trader Joe’s brand yields for only 1 Weight Watchers Smart Point. Here’s what I did.

Healthy Egg Salad Recipe

Ingredients

  • Egg whites – 6
  • Chobani Plain Greek Non Fat Yogurt – 1/4 cup
  • Yellow Mustard – 2 tsp
  • Chopped celery – 1/2 rib
  • Dill pickles  – 1 tbsp
  • Sea Salt – 1/2 pinch
  • Minced Onion* – 1 tbsp

*I didn’t have chives on hand so I used minced onion. If you use chives I think the healthy egg salad recipe will match Trader Joes much better.

Preparation

  1. Cut the egg whites into small pieces and place them in a bowl.egg white salad recipe
  2. In a separate bowl combine the mustard, sea salt, and onion or chives.
  3. Add the mixture to the egg whites.
  4. Add the pickles and chopped celery.
  5. Chill and serve cold.

Results

I noticed that my healthy egg salad recipe didn’t turn bright yellow like the Trader Joe’s recipe. I didn’t see any yellow dye in theirs so I suspect it was due to the type of mustard powder they used or perhaps the turmeric gave it a brighter yellow shade than mine. Never the less, I wasn’t a fan of the bright neon color anyway. The next time I make it, I’ll be sure to have some chives on hand. As much as I loved this copy cat healthy egg salad recipe, I’m confident that it would be better with chives instead of minced onion. But, hey…a girl’s gotta use what she has on hand.

I also didn’t use any sugar or sweeteners because I am trying to reduce added sugar. I bet if you add a touch of sugar that this recipe will be killer. Just less healthy.

The weight watchers points on this recipe is 1 Smart Point for the entire bowl. It yields twice what the Trader Joe’s recipe yields.

Healthy Egg Salad Recipe Cost Breakdown

Healthy Egg Salad

The egg white salad at Trader Joe’s cost was pretty steep in my opinion. But, if you’re hurting for time, it’s worth it.

  • Eggs – $7.50/for 7 1/2 dozen at Sams Club – .10 each
  • Mustard – .99/bottle – .01
  • Pickles – 3.99/gallon jar – .10 each pickle
  • Celery – .99/bunch – .10 each rib
  • Yogurt – $4.98/32 oz tub – .32 for 2 oz
  • Salt – likely on hand – .01
  • Minced Onion – .99/bottle at the dollar store – .05
  • Total = .87 for twice what you get at Trader Joe’s. So really it’s only 44 cents vs. the $3.99 tub at Trader Joes. Plus, you never have to worry about your healthy egg salad recipe being recalled.

Healthy Egg Salad Recipe Printable

I made a printable of the healthy egg salad recipe. Please share it with your friends! I hope you find it useful. If you try this out and make it better, please add your modifications in the comment for everyone else to try. If you’re looking to start the Weight Watcher’s plan, here’s the top post on my blog for finding the best deal. If you’d like a printable Trader Joes shopping list with Weight Watcher’s Smart Points, I’ve developed that too.

Healthy egg salad recipe printable

 

 

 

 

 

 

 

 

Lonny’s Green Juice Recipe – 0 Weight Watchers Points Plus

I’ve received a few requests for my hubby’s green juice recipe so I thought I’d share it with you this week. green juice recipeEach glass is juiced with my Omega juicer and is a zero Weight Watchers Points Plus drink.

  • 1/2 of a cucumber
  • 1/4 of a celery bunch
  • 1 cup of spinach
  • 1/2 of a green apple
  • 1/4 of a lemon (no rind)
  • 1/4  of a lime (no rind)
  • 1/4  bunch of parsley
  • 1 Tbsp of ginger

I prepare all of the ingredients the night before and process it in the juicer on my way out the door. It makes a great breakfast drink. I hope you like it!