How to Make Corn Sauerkraut Salad

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I’m excited to announce my new book coming in December 2019: The Healthy Cookbook for Men! This book will contain dozens of recipes for people who are just starting to get into the kitchen and is sure to make cooking simple even for beginners. When working on my books, many people are curious as to how I get to the final product and what all goes into it. So, I decided to show you a day behind the scenes of my process for recipe development and how exactly my delicious recipes go from my kitchen to the pages of a book. In this video, we are making Corn Sauerkraut Salad which was inspired by Latin flavors.

Unlike my other recipe videos, not only will you get the demonstration of how to make the recipes, but also the brainstorming process, how we decide to develop the flavors, how we decide what ingredients to add or take away based on the taste as well as how you measure the final yield and determine the serving size of a recipe.  Since the book is designed to make cooking simple and fast, while also being nutritious, watch how we use frozen vegetables to make a mouthwatering dish. You can also watch us have fun with a neat new tool that cuts the time of cutting vegetables in half making it even simpler to have a plant!

Corn Sauerkraut Salad

A key ingredient on any salad is the fat. Fat can come in the form of oil, nuts, seeds, and avocado. Not only are these fats anti-inflammatory, but you need fat to absorb the fat-soluble vitamins (ADEK), antioxidants, and phytonutrients in vegetables. Add your protein of choice to this salad for a well-rounded meal.

Serves: 4 Serving Size: 1 ½ serving size

Prep Time: 15 minutes

Cook Time: N/A


3 7-inch carrots, thinly sliced ‘

5 radishes, thinly sliced

8 ounces frozen peas, defrosted

16 ounces frozen corn, defrosted

¼ cup diced red onion

1 cup sauerkraut

3 tablespoons white wine vinegar

2 tablespoons olive oil

1 ½ teaspoon sea salt

½ teaspoon black pepper


1) Place the carrots, radishes, peas, corn, red onions, and sauerkraut in a medium bow. Pour olive oil vinegar on top. Sprinkle with sea salt and pepper. Toss well to combine.

Chef’s Note: To defrost frozen vegetables more quickly, empty the bag into a colander and rinse with water for a couple minutes. This salad is seasoned from the beginning because the marinade is what works in this salad. It tastes even better the next day.

Nutrition Tip: Sauerkraut is a fermented probiotic that eases digestion and improves gut health.

Recipe from: The Essential Cookbook for Men

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