5 Best Healthy German Foods

Germany is well-known for its beer and sausages, but the country has much more to offer when it comes to healthy eats. From heart-healthy dishes to vegan fare, German cuisine has something for everyone. Here are five of the best healthy German foods that you should try.

Here Are The 5 Best Healthy German Foods:

1. Spätzle:

This egg noodle dish is a staple in Germany and one of the healthiest German foods you can eat. Spätzle is made with flour, water, eggs, and salt and can be served as a main course or side dish.

Ingredients:

• 1 cup all-purpose flour
• 1/2 teaspoon salt
• 2 eggs
• 1/4 cup water

Instructions:

1. In a medium bowl, combine flour and salt. In another bowl, whisk together eggs and water.
2. Add wet ingredients to dry ingredients and stir until well combined.
3. Let the dough rest for 30 minutes.
4. Fill a large pot with water and bring to a boil.
5. Using a colander or strainer, lower the dough into boiling water a little at a time, stirring occasionally.
6. Cook noodles until they float to the surface, about 3 minutes.
7. Drain and serve with your favorite sauce or gravy.

Nutritions:

• Calories: 190
• Fat: 2.5 g
• Saturated Fat: 0.5 g
• Cholesterol: 97 mg
• Carbohydrates: 34 g
• Fiber: 1 g
• Protein: 7 g
• Sodium: 162 mg

2. Sauerkraut:

This dish is made with fermented cabbage and other vegetables like carrots, potatoes, and onions. Sauerkraut is a great source of probiotics, which are beneficial for gut health.

Ingredients:

• 1 head cabbage
• 1 onion
• 1 carrot
• 1 teaspoon caraway seeds
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup water

Instructions:

1. Remove the outer leaves of the cabbage and cut the cabbage into quarters.
2. Peel and chop the onion.
3. Peel and chop the carrot.
4. In a large pot or Dutch oven, combine all ingredients.
5. Cover and simmer over low heat for 3 hours, stirring occasionally.
6. Serve with boiled potatoes or rye bread.

Nutritions:

• Calories: 85
• Fat: 0 g
• Saturated Fat: 0 g
• Cholesterol: 0 mg
• Carbohydrates: 20 g
• Fiber: 5 g
• Protein: 3g
• Sodium: 505 mg

3. Rinderrouladen:

This dish is made with thinly sliced beef that is rolled up and filled with a pickle, bacon, and onion filling. It is then simmered in red wine gravy.

Ingredients:

• 1 1/2 pounds beef round steak
• 1/4 cup flour
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons vegetable oil
• 1 onion
• 1 pickle
• 3 strips bacon
• 1/2 cup red wine
• 1/2 cup beef broth
• 1 tablespoon tomato paste

Instructions:

1. Preheat the oven to 350 degrees F.
2. Cut beef into 8 thin slices.
3. In a shallow dish, combine flour, salt, and pepper.
4. Dredge beef in the flour mixture, shaking off any excess.
5. In a large skillet over medium heat, heat oil.
6. Add beef and cook until browned, about 2 minutes per side.
7. Remove beef from the skillet and set aside.
8. In the same skillet, cook onion, pickle, and bacon until the bacon is crisp.
9. Add wine, beef broth, and tomato paste and bring to a boil.
10. Return beef to the skillet and spoon the gravy over the top.
11. Cover and bake in the oven for 1 1/2 hours.
12. Serve with mashed potatoes or egg noodles.

Nutritions:

• Calories: 620
• Fat: 39 g
• Saturated Fat: 12 g
• Cholesterol: 143 mg
• Carbohydrates: 18 g
• Fiber: 2 g
• Protein: 42 g
• Sodium: 1076 mg

4. Sauerbraten:

This is a traditional German pot roast that is marinated in vinegar and spices before being cooked. Sauerbraten can be made with beef, pork, or lamb and is usually served with dumplings or potatoes.

Ingredients:

• 3 pounds beef chuck roast
• 1 onion
• 1 carrot
• 1 celery stalk
• 1 cup vinegar
• 1 cup water
• 1 tablespoon sugar
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 bay leaf
• 10 whole cloves
• 2 tablespoons vegetable oil
• 3 cups beef broth

Instructions:

1. In a large bowl or pot, combine beef, onion, carrot, celery, vinegar, water, sugar, salt, pepper, bay leaf, and cloves.
2. Marinate the beef in the mixture for 3-5 days, turning it occasionally.
3. Preheat the oven to 350 degrees F.
4. In a large Dutch oven or pot, heat oil over medium-high heat.
5. Add beef and cook until browned on all sides.
6. Pour in the beef broth and bring to a boil.
7. Cover and bake in the oven for 3 hours, or until the beef is very tender.
8. Remove the beef from the pot and thinly slice.
9. Serve with the gravy and your choice of dumplings or potatoes.

Nutritions:

• Calories: 590
• Fat: 38g
• Saturated Fat: 15 g
• Cholesterol: 193 mg
• Carbohydrates: 6 g
• Fiber: 1 g
• Protein: 53 g
• Sodium: 505 mg

5. Schwarzwälder Kirschtorte:

This is a popular German cake that is made with layers of chocolate cake, cherries, and cream. The cake is then covered in chocolate frosting and garnished with more cherries.

Ingredients:

• 1 1/2 cups all-purpose flour
• 3/4 cup unsweetened cocoa powder
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1 cup butter, softened
• 2 cups sugar
• 4 eggs
• 1 cup buttermilk
• 1 teaspoon vanilla extract
• 2 cups pitted cherries
• 1 recipe Chocolate Frosting

Instructions:

1. Preheat the oven to 350 degrees F. Grease and flour three 9-inch cake pans.
2. In a medium bowl, combine flour, cocoa powder, baking soda, baking powder, and salt.
3. In a large bowl, cream butter and sugar together until light and fluffy.
4. Beat in eggs, one at a time.
5. Add buttermilk and vanilla extract and mix until well combined.
6. Add flour mixture to wet ingredients and mix until just combined.
7. Stir in cherries.
8. Divide batter among the prepared pans and bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
9. Allow cakes to cool for 10 minutes before removing them from pans to cool completely on wire racks.
10. Once cakes are cool, frost with Chocolate Frosting and garnish with additional cherries if desired.

Nutritions:

• Calories: 590
• Fat: 38g
• Saturated Fat: 15 g
• Cholesterol: 193 mg
• Carbohydrates: 6 g
• Fiber: 1 g
• Protein: 53 g
• Sodium: 505 mg

Conclusion

If you’re looking to add some healthy German foods to your diet, consider giving these five a try. From bratwurst to black forest cake, there’s something for everyone in this list of delicious and nutritious options.