German · Authentic-ish German
Grunkohl
318 kcal a serving, against 696 for the traditional version. That is 378 kcal off, or 54%, with 28.6g of protein. Serves 6. 1 hour 45 minutes.
What the traditional version is
A cold-weather feast. Start with 1kg of curly kale, 300g pork belly, 400g smoked sausage (wursts), 100g pork lard, 100g oat groats and a couple of onions. Everything goes in a pot, where it simmers for hours until the meat is soft, the oats silky, and the kale collapses into a swampy, porky green stew. Served with potatoes, beer, and a sense you might not make it to spring.
What changed, and what each change costs
100g lard and 300g pork belly replaced with 300g lean cooked ham, and no added fat
Pork belly and lard are the first casualty. They tip the dish from hearty to hazardous, and the truth is, they mostly melt away after a couple of hours anyway. Lean ham still gives you the porky backbone, but slashes the fat and keeps the cholesterol police at bay.
What it costs you. You lose that sticky, lip-coating richness that only belly fat gives. The stew isn't as silky - there's just no way round it. Straight-up, if you're after the original's mouthfeel, you will be disappointed.
400g smoked pork sausage swapped for 300g reduced-fat sausage
Sausage is the other-worst offender, but I refuse to drop it entirely - a bowl of kale without sausage is just a bad green soup. So I cut the amount and go for a reduced-fat version. It's still sausage, so you're still cheating, but you aren't quite so far gone.
What it costs you. Reduced-fat sausage is functional, not joyful. The smoky punch is there, but nobody's ordering seconds for the wurst. I don't blame you if you want to sneak in the real thing.
600g potatoes swapped for 250g cannellini beans
Potatoes are just ballast. Beans add more substance, and more importantly, a hit of protein. The kale and sausage still rule the plate, but now there's a reason for your biceps to thank you.
What it costs you. It isn't the same. You'll notice the missing stodge, especially if you grew up on bowls of the original with half a kilo of boiled spuds. But you will not fall asleep at the table.
100g oat groats kept as 80g rolled oats
Oats are part of the soul of this stew, but I cut them a little to keep things in check. Rolled oats do the job, and you'll never notice the missing 20g unless you're weighing every spoonful.
What it costs you. Almost none. If you can tell, you're a bigger purist than me.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 696 | 318 |
| Protein | 26.9g | 28.6g |
| Fat | 46.1g | 9.7g |
| Saturated fat | 16.3g | 2.6g |
| Carbohydrate | 47.4g | 33g |
| Protein per 100 kcal | 3.9g | 9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish German prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, celery.
The method is in the book
I'm happy with it. You'll never fool a North German granny, but the bowl is still warm, porky, and green as moss after rain. You lose the unctuous fat, but your arteries will thank you more than your palate curses you. If you need more protein, throw in another tin of beans next time. If you miss the potatoes, buy smaller trousers. This is food for winter with a nod to spring.
The quantities and the method for this dish are in Authentic-ish German, along with 54 more. It is not out yet. The swap kit is free in the meantime.