Flavorful, fermented, and a little funky, sauerkraut has never been cooler or had this much of a superfood-status. If you’re not scarfing down a spoonful (or three!) of sauerkraut with every meal, then what are you waiting for? Both delicious and nutritious, kraut is about to become your new refrigerator (and snack time) essential.

Kraut’s superstardom and rise to more than just a hippie condiment is thanks, in part, to Farmhouse Culture, one of my favorite fermented food companies. Farmhouse Culture was founded in 2008 in Santa Cruz, CA by classically trained chef Kathryn Lukas. Kathryn fell in love with sauerkraut while cooking in the restaurant that she owned in Germany. Bringing her love of kraut home, Kathryn started Farmhouse Culture to introduce Americans to the delicious versatility and flavors of sauerkraut. This, she did.

Now, Farmhouse Culture is on top of the fermented game and has an entire range of fermented products for us to savor. All of their products are certified USDA organic, non-GMO, plant based, and gluten-free. Along with a variety of different flavored sauerkraut (classic caraway, garlic dill pickle, horseradish leek, California-style kimchi, and smoked jalapeno), Farmhouse Culture also produces Gut Shots, or a concentrated shot of fermented cabbage juice probiotics to get in your daily dose, which I swear is delicious! They also have brand new line of fermented vegetables made up of curry cauliflower (my fav), ginger beets, orange ginger carrots, and taqueria mix and Kraut Krisps, crunchy gluten-free chip versions of your favorite fermented kraut.

Fermentation 101. What exactly is fermentation, anyway? The simple act of fermentation occurs when glucose (found in carbohydrates) is converted into an acid or alcohol. This process not only helps to preserve the food being fermented, but it also creates friendly little bacteria, known as probiotics. These probiotics colonize the inner folds of the small intestine (your gut) and play a role in breaking down and synthesizing vitamins and fatty acids, aiding in digestive function, and supporting the immune and endocrine systems.

Of course, snacking on sauerkraut and fermented everything has its advantages. Studies have linked consumption of fermented foods to lowering the risk of hormonal imbalances, brain and mental disorders, digestive disorders such as IBS, depression, anxiety, food allergies and intolerances, autoimmune diseases, weight gain, and even diabetes and metabolic dysfunction.

The good news is that it is so easy to incorporate fermented foods into your diet daily, especially sauerkraut. I’ve gotten (very) into savory snacking as of late, and Farmhouse Culture’s sauerkraut has been just the right ingredient I need. Kraut provides tang, zest, and a rich flavor to every dish it’s added to, and tastes perfect straight out of the bag as well. There’s no need to have sugary snack bar when you get a bit hungry during your busy days. These five snacks take mere minutes to throw together and are filled with whole foods, real ingredients, healthy fats, and gut-loving sauerkraut.

Some of my favorite kraut snacking ideas are below – they work well for breakfast, lunch, dinner, and in between. Swap or add ingredients where you see fit and improvise with different FHC kraut flavors. I really recommend that you pick up at least three bags of Farmhouse Culture’s sauerkraut so you can experience all the fermented goodness and unique flavors. My favorite, FYI, is classic caraway ☺

Nori Bites with Kimchi and Quinoa

Like a bite of fresh sushi, minus the raw fish. California-style kimchi provides an essential tang while avocado makes this bite creamy and dreamy. Quinoa boosts the protein content to make sure you feel energized and satisfied after your snack. You’re going to want to double (or triple!) this recipe.

Serves 1

2 small sheets of nori
¼ cup Farmhouse Culture California-style kimchi
½ small avocado, sliced into thin strips
2 Tablespoons cooked quinoa
Small handful of micro greens
Sea salt and pepper, to taste

Simply divide all ingredients between two sheets of nori. Sprinkle with sea salt and pepper to taste and enjoy immediately. Yum!

Smoked Jalapeno Kraut Hummus

This hummus is a game changer. Instead of using garlic and lemon juice in a traditional hummus recipe, this hummus uses smoked jalapeno sauerkraut for the perfect zest and spice. Serve this hummus with chopped up raw veggies, pita, or smoother on a collard green wrap with avocado and grilled chicken. Y U M.

Serves 4-6

1 (15 oz) can chickpeas, drained and rinsed
¼ cup Farmhouse Culture smoked jalapeno kraut
2 Tbsp tahini
¼ cup olive oil
Pinch of sea salt

Add all ingredients to a food processor and pulse until smooth and creamy. Add more smoked jalapeno kraut to taste, for a spicier bite.

Enjoy immediately, garnished with an additional scoop of kraut, or store in the refrigerator for up to three days in an airtight container.

Hard Boiled Eggs with Classic Caraway Kraut

The easiest snack of the bunch, this hard-boiled egg recipe with classic caraway kraut is the best way to get your fermented food on. If you batch cook eggs at the beginning of the week, this bite will take you all of 2 minutes to put together. Of course, it will probably take you 30 seconds to eat, because the combination is just so delicious. The classic caraway sauerkaut flavor is hands down, my favorite flavor. If you love the taste of caraway seed (which is oftentimes sprinkled on rye bread), then you too will love this flavor. Your post workout snack has never looked so good.

Serves 1

1 organic hard-boiled egg, cut in half
¼ cup Farmhouse Culture classic caraway kraut
Sprinkle of sea salt and black pepper, to taste

Simply place caraway kraut on halved hard-boiled egg and sprinkle with sea salt and black pepper. Enjoy this perfect snack immediately!

Power Bowl with Quinoa, Garlic Dill Pickle Kraut, and Avocado

When I want a large snack, a power bowl is my favorite option. Simply throw everything in a bowl, drizzle with olive oil and apple cider vinegar, and dig in. The garlic dill pickle sauerkraut in this bowl is zesty and bright and tastes delicious with crisp cucumber and avocado. Tip: batch cook quinoa at the beginning of the week in order to throw this bowl together in mere minutes.

Serves 1

¼ cup cooked quinoa
½ small avocado, diced
¼ cup cucumber, chopped
¼ cup Farmhouse Culture garlic dill pickle kraut
Small handful of micro greens
1 Tbsp olive oil
1 tsp apple cider vinegar
Sea salt and pepper, to taste

Place all power ingredients in a bowl. Drizzle with olive oil and apple cider vinegar and sprinkle with sea salt and black pepper to taste. Enjoy!

Spicy Smoked Jalapeno Kraut Salsa

The zippiest and healthiest salsa ever. Adding in smoked jalapeno kraut to salsa ingredients is a fun and nutritious way to transform taco night. I love the smoky, spicy flavor of this kraut – it makes fresh cilantro pop. You’ll want to spoon this homemade salsa on everything in your refrigerator – don’t say I didn’t warn you.

Serves 4-6

1 (15 oz) can organic whole tomatoes with juice
⅓ cup Farmhouse Culture smoked jalapeno kraut
¼ cup red onion
1 Tbsp fresh cilantro
½ tsp red pepper flakes
¼ tsp sea salt

Pulse all ingredients in a food processor until salsa resembles a texture and consistency to your liking. Serve immediately or store in the refrigerator for up to three days in an airtight container.

Note: this post was sponsored by Farmhouse Culture, who makes absolutely delicious fermented foods. All photos, opinions, and text are my own. Thank you for supporting brands that support Vegukate!