Rediscover Versatile Sauerkraut: It's Ideal for Today's Leaner, Lighter Eating

• Sauerkraut is a terrific vegetable that fits naturally into health-conscious eating patterns.

• Three-quarters of a cup of undrained sauerkraut contains only 33 calories, has no fat, and it provides almost half the daily requirement of vitamin C.

• Sauerkraut is a cruciferous vegetable, like cabbage, Brussels sprouts, cauliflower, broccoli and turnips. Medical authorities recommend eating several servings of cruciferous vegetables each week to reduce risk of colon cancer.*

• Kraut adds zesty flavor to low-calorie cooking. Use sauerkraut as a main ingredient an all kinds of salads or to add crispness to sandwiches.

• For a milder kraut flavor and to reduce sodium, rinse after draining.

• Sauerkraut is crisp and fresh-tasting year-'round. It's available on supermarket shelves in cans or jars, or in refrigerated sections in poly bags. It is conveniently ready to use with no chopping or slicing.

• Look for sauerkraut variations such as Bavarian Kraut, which is sweetened and has caraway seeds added; winekraut, which is fermented in white wine; sauerkraut salad, which is mild, and slightly sweet with onion, red peppers, vinegar and other seasonings. All of these flavors can be served hot or cold.

• Kraut is excellent for meatless meals. In a bit of olive oil, sauté sliced potatoes, onions, apples and grated carrots. Add a splash of white wine, freshly ground pepper and dill weed. Sprinkle with soy-based bacon bits.

• When draining kraut, save the juice. One cup has only 22 calories and it has a robust flavor that makes it a superb addition to or base for marinades and barbecue sauces. Plus, it adds acid for tenderizing.

*Diet, Nutrition and Cancer Prevention, booklet by the U.S. Dept. of Health and Human Services.

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