You may have heard that cultivating a happy, healthy gut comes with great benefits. A lot of people are popping probiotic supplements, but you can start by simply enjoying more fermented foods! Not so sure what to do with sauerkraut and kimchi? Here’s your meal plan for the week, with five easy dinners, featuring yogurt and pickled cabbage, which may contain probiotics. And spring veggies, like artichokes, asparagus, and shiitake mushrooms, are full of prebiotics, the type of fiber that fuels munching microorganisms.
The salmon and pork chop recipes each make 2 servings, but you can easily double up if you’ve got more mouths to feed. The soup, frittata, and rice bowls all make 4 servings—plenty of delicious leftovers for packed lunches, if you’re not feeding a family. This plan covers Sunday through Thursday, and leaves Friday open. There’s a shopping list for what to buy, with a few pantry staples at the bottom—check to make sure you have those on hand!
Shopping tip: Fermented foods need to contain “live and active cultures” for you to get the benefits. Heat kills the cultures, so grab sauerkraut and kimchi from the cold case, and make sure you check labels for those specific words.
SHOPPING LIST
8 oz (250 g) baby shiitake mushrooms
2 globe artichokes
6 oz (185 g) baby spinach
1 bunch asparagus
2 large leeks
3 large carrots
1 celery rib
1 bunch fresh chives
1 bunch fresh dill
4 green onions
1 lemon
Parmesan cheese
Greek yogurt, plain, low fat
1 dozen large eggs
Napa cabbage kimchi, fresh (from the cold case, see note above)
Sauerkraut, fresh (from the cold case, see note above)
½ lb (8 oz/250 g) wild salmon fillet
2 skinless, boneless chicken breast halves
2 pork chops
Crusty whole-grain bread
Pearl barley
Short-grain brown rice
Beef stock, low sodium
PANTRY STAPLES
Salt and pepper
Extra-virgin olive oil
Gochujang red chile paste, chili-garlic sauce, or Sriracha
Rice vinegar
Soy sauce, reduced sodium
Dark sesame oil
Red chile flakes
Sweet paprika
Caraway seeds
RECIPES
Sunday: Baby Shiitake Mushroom & Barley Soup
1 tablespoon extra-virgin olive oil, plus 1 teaspoon
8 oz (250 g) baby shiitake mushrooms, halved or quartered
1 large leek, white and pale green parts, chopped
1 large carrot, chopped
1 celery rib, chopped
¼ cup (1½ oz/45 g) pearl barley
6 cups (48 fl oz/1.5 l) beef stock, low sodium
Grated parmesan cheese for sprinkling
Minced chives or fresh dill for sprinkling
Crusty whole-grain bread for serving
In a heavy pot over medium-high heat, warm 1 tablespoon olive oil. Add the mushrooms and sauté until they release their liquid, about 5 minutes. Transfer to a plate and set aside. Return the pan to the heat and add 1 teaspoon olive oil. Add the leek, carrot, and celery and sauté until tender, 5 minutes. Add the barley and stir to coat. Return the mushrooms to the pan. Add the beef stock, bring to a simmer, and cook until the barley is tender, about 45 minutes or according to package instructions. Divide between bowls, sprinkle with parmesan and fresh herbs, and serve warm with crusty whole-grain bread for dunking. Makes 4 servings.
Monday: Salmon & Artichokes with Herbed Greek Yogurt
2 globe artichokes
½ cup (4 oz/125 g) plain, low-fat Greek yogurt
Small handful each minced fresh chives and dill
Zest and juice from ½ lemon
Salt and freshly ground pepper
1 tablespoon extra-virgin olive oil
½ lb (8 oz/250 g) wild salmon fillet
In a pot fitted with a steamer rack, add 1 inch (2.5 cm) water. Place the artichokes on the rack, bring to a boil, cover, and steam until the artichokes are tender, about 30 minutes. In a small bowl, stir together the yogurt, chives, dill, lemon zest and juice, a pinch of salt, and a grind of pepper. Preheat the oven to 400°F (200°C). Season the salmon with salt and pepper. In an ovenproof frying pan over medium-high heat, warm the olive oil. Add the salmon and sear until golden brown, 3 to 5 minutes. Gently turn the salmon, transfer the pan to the oven, and cook until the salmon is nearly firm to the touch and flakes easily when pierced with a fork, about 10 minutes longer, depending on thickness. Place the salmon and artichoke on plates, dollop with the herbed yogurt, and serve warm. Makes 2 servings.
Tuesday: Korean Rice Bowls with Chicken & Kimchi
Wednesday: Asparagus & Leek Frittata
8 large eggs
1/3 cup (2½ oz/75 g) plain, low-fat Greek yogurt
Salt and freshly ground pepper
Small handful each chopped fresh chives and dill
1 tablespoon extra-virgin olive oil
1 large leek, white and pale green parts, sliced
1 bunch asparagus, cut into bite-size pieces
¼ cup (1 oz/30 g) grated parmesan cheese
Crusty whole-grain bread for serving
Preheat the oven to 400°F (200°C). In a large bowl, whisk the eggs, yogurt, ½ teaspoon salt, and a grind of pepper. Stir in the chives and dill. In a cast-iron skillet or another ovenproof pan over medium-high heat, warm the olive oil. Add the leek and sauté until tender, 3 minutes. Add the asparagus and sauté until bright green but still crisp, 2 minutes. Gently pour in the egg mixture, and sprinkle with the parmesan. Transfer the pan to the oven and bake until puffed and golden, about 15 minutes. Slice into wedges and serve warm or at room temperature with crusty whole-grain bread. Makes 4 servings.
Thursday: Pork Chops with Sauerkraut & Dill
2 pork chops, trimmed of fat
1 cup (5 oz/155 g) fresh sauerkraut
Salt and freshly ground pepper
Sweet paprika for sprinkling
1 tablespoon extra-virgin olive oil
1 tablespoon caraway seeds
Plain, low-fat Greek yogurt for dolloping
Fresh dill fronds for garnish
Preheat the oven to 400°F (200°C). Take the pork chops and sauerkraut out of the fridge, and let them start to come to room temperature on the counter. Season the pork chops with salt and pepper, and sprinkle with paprika. In an ovenproof frying pan over medium-high heat, warm the olive oil. Add the pork chops and sear until brown, 3 to 5 minutes. Turn the pork chops, transfer the pan to the oven, and cook until done to your liking, about 145°F (63°C) for medium. Transfer the pork chops to plates, top with the sauerkraut, and dollop with yogurt. Sprinkle with caraway seeds and fresh dill and serve warm. Makes 2 servings.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
I have totally noticed that people are more willing to turn to supplements to achieve their daily intake of necessary nutrients and even things like probiotics. But in all actuality, they can easily get it from diet – especially from something like sauerkraut, one of my favorite fermented foods. Thank you for listing all these great recipes, I think I plan on trying the pork chop and sauerkraut one first, as I love both of those things and I actually make something pretty similar for my family every once in a while. I’ve been trying to find more ways to incorporate sauerkraut into my daily or weekly diet. Thank you!