Beet Feta SAUERKRAUT muffins and BEET chips

Colorful beets perk up the even snazzier Sauerkraut to a battle of wills.
The strong contender, Feta was up to standing up to both vegetables with usual pride.

Entering into a new phase of cleansing before facing heavier meals...
my intestinal gut has been luring me into the Sauerkraut world of fermented cabbage.

To think how I hid as a child when I knew that cabbage potato soup was being served...
yuk, then...really enjoy it now...ohhh...how our palates adjust to better eating.

Probiotics being all the rage, I have found that this is truly not hype.
For the most part, I try to avoid taking supplements if it can be helped.
I so rather get what I need from the foods I’m already ingesting.

Whether eating active bacterial based yogurts or incorporating...
Kefir into smoothies and salad dressings...I’ve accustomed my taste buds.

Tempeh along with other gut friendly foods are still on the back burner trials.
I just wish I didn’t have to work so hard to integrate this very limited variety.

Other than sneaking it into my morning smoothie and snuggling it into salads...
I’ve been slightly stumped until my challenge genes kicked in.

Not quite the fan of its sour and tart taste...
I have successfully integrated it into some recipes with great satisfaction.

Beets in abundance along with the smooth character of salty Feta...
my flavourful, savoury muffin came to be on the first try...what triumph.

Beet Feta SAUERKRAUT muffins

No electric mixer required
yields 12 muffins

(American / Metric measures)

Wet mix - Part-1:
. 1 xLarge egg
. 1 cup (250ml) Buttermilk* (made with Evaporated milk)
. 1/4 cup (60ml) grapeseed oil
Wet mix - Part-2:
. 1 cup (250ml) / (1 medium) cooked Beet, coarsely chopped
. 1/2 cup (125ml) unpasteurized Sauerkraut (liquid drained)
. 1/2 cup (100g) Feta cheese, finely diced

Dry mix:
. 1 cup (150g) All Purpose flour
. 1/2 cup (70g) Chickpea flour (or replace with A.P. flour)
. 1/2 tsp. (2.5ml) sea salt
. 1/2 tsp. (2.5ml) baking soda
. 2 tsps. (10ml) baking powder
. 1/2 tsp. (2.5ml) granulated garlic powder

* Buttermilk: add 1 Tbsp. (15ml) of either white vinegar or lemon juice to fill up a full volume cup with the balance in evaporated milk.  Let stand 10 minutes.

. Pre-heat the oven at 350F/180C/Gas4
. Position the rack in the center of the oven.
. Prepare a muffin pan with paper liners.  Note: oil spray will be used right before pouring the batter.

...Wet mix: 
1. Part-1: In a medium bowl, combine the first 3 wet ingredients.  Blend until well combined.  Set aside.
2. Part-2: In another medium bowl, combine the next 3 wet ingredients and also set aside.
...Dry mix:
3. In a large bowl, whisk together all the dry ingredients and make a well in the center. 
4. Add the wet mix from Part-1 into the dry ingredients.  With a large spatula, combine until just lightly mixed.
5. Afterwards, add the remaining wet mix from Part-2.   Do not over mix. Combine well and let it rest about 10 minutes.
6. Now, spray a generous spot of oil into every paper liner cavity.  Fill them evenly with batter.
7. BAKE them for about 20 minutes in a dark pan and 18 minutes in a lighter pan.  
Remove them from the oven and let them rest only 5 minutes before extracting them from their moulds and onto a rack to cool.   Note:  When ready to peel off the cupcake liners...be gentle.

Storing and re-warming:
.  If not planning to eat the muffins within the next two days, it's best to freeze them up to 1 months time.
. When re-warming the frozen muffins, set the oven on very low (250F/ 120C/ Gas1/2) to slowly thaw and warm onto an oven tray for about 20 minutes.


baked BEET chips
...and other variations

low and slow for 2 hours
makes about 24 addictive chips for 2 people?

Printer Version

(American / Metric measures)

. 2 medium-large, whole, raw beets, skin on
. generous sprinkle of fine sea salt
. drizzle of e.v.Olive Oil

Vegetable variation:
. Carrot or Parsnips: cut in half and then into medium lengthwise slices
. Sweet potato: cut medium lengthwise slices
. Turnip: cut into round slices
. Potato (Yukon): cut into round slices. 
First soak the slices into a large bowl of cold water to eliminate the starch. 
Then, place the slices onto a brown paper to pat dry before coating with salt and oil.

. No oven pre-heating is required.
. Position the rack in the center of the oven.
. Prepare a jumbo baking pan lined with parchment paper.  Set aside.

1. Cut the smallest tip of the beet.
2. By pressing hard enough, start using the Mandolin to make thin slices.  A very sharp knife can also be used.  Keep only the largest slices.  Use the small remaining parts for other recipes.
3. In a large bowl, place the sliced beets and sprinkle the sea salt and drizzle the oil.  Turn and toss the slices until completely coated.
4. Evenly place the beets onto the pan making sure that they do not overlap.
5. BAKE them starting in a cold oven.  Set the heat at 225F/ 110C/ Gas1/4 for about 2 hours. 
6. Remove the pan from the oven and wait about 5 minutes before serving.

Note: If by chance you don’t eat them all in one serving, they will become soft. 
If it's the case, place them back into the oven at 325F for 5 minutes to get the crisp back.  
Remove pan from the oven and let them rest 5 more minutes before serving.


Our so called second brain...our stomachs thank us for making the extra efforts.
In addition, our hearts as well as our high brain is applauding as well.

In addition...so important to the health of our eyes...
Sauerkraut contributes the lutein and zeaxanthin antioxidants which is of great benefit.
I guess, carrots have now found themselves a little competition...and more variety for us.

Here’s to sharing more of these fun facts and recipes with you soon. 
Have a fabulous week everyone.

Flavourful wishes,

Comments ... ??? ... or suggestions ... write me :o)
Claudia at:  foodessa [at] gmail [dot] com

Go HERE for more SAVOURY creations.

Please take note on how I bake and cook...
Here’s a 101 of sorts to make sure that there are no disappointments when trying my creations.  
Also...just so you know...feel free to increase the salt and sweet factor since I'm not high on either of them ;o)

. Use DRY cup measurements for...you guessed it...all DRY ingredients.
Anything DRY gets measured by spooning the overfilled ingredient (never shake the cup) and then level off with a flat edged tool.  Exception...Brown sugar should be packed in and leveled.
. Use LIQUID cup measurements for...all LIQUIDS that cannot be leveled like for example butter, yogurt...etc.  Measure the liquids at eye level to avoid overdoing what the recipe truly needs.
OVENS are unfortunately not created equal.  Mine is so old that it has reached many degrees off it's norm.  It's really worth investing a few dollars to test yours with an appropriate oven thermometer.  You'd be surprised how many ovens I've heard about not being where they should have been.  Before you lose any more ingredients and much time preparing a new recipe...run to the store...you'll thank me later.