Mustard Spaetzle with Braised Cabbage & Apple

HomeClinics & ProgramsELLICSR KitchenMustard Spaetzle with Braised Cabbage & Apple

Skill Level	Intermediate

Preparation Time	20 minutes	Total Time	50 minutes
Servings	4	Cost Per Serving	$1.35

1 cup	Rye flour (or any whole grain flour)
2	Eggs
1/2 cup	Milk or water
1 tbsp	Graney Mustard
2 tbsp	Chives or parsley, finely chopped
1	Large onion, medium dice
1	Apple, cored, halved and thinly sliced
2 cups	Green cabbage, thinly sliced
1/4 cup	Cider vinegar
2 tsp	Caraway seed (optional)
1 1/2 tbsp	Extra virgin olive oil
To taste	Sea salt and freshly ground black pepper

Bring a medium pot of water to a boil.
In a large saute pan over medium high heat, add the oil. Add your onions and cook for about 4 minutes until softened, add the cabbage and caraway seed, mix well and cook another 2 minutes.
Add the apples and pour in the cider vinegar, place a lid on top and cook covered for about 5 minutes. Mix well, season to taste and set aside.
For the spaetzle, mix the eggs, milk, mustard and chives together. Add a pinch of salt. Slowly add in the flour and mix through well until you form a wet batter.
You can cook this a few ways:
- Press batter through a strainer with holes into the hot water.
- Place batter on a plate and cut small pieces into the water.
- Place batter into a potato ricer and press into the water.
Cook the noodles about 2 minutes in the water, strain and add to the cabbage mixture.
Top with some fresh chives a small drizzle of olive oil and serve.

PDF link to nutrition facts table for Mustard Spaetzle with Braised Cabbage & Apple

What is a whole grain? A grain that has all 3 parts of the grain. Each part has different nutrients for good health. 1) The endosperm is the largest part. It contains mostly carbohydrates and small amounts of vitamins and minerals; 2) The germ contains B vitamins, minerals and healthy fats; 3) The bran is rich in antioxidants, B vitamins and fibre. Refined grains such as white bread and white rice have most of the bran and germ removed, which removes 17 nutrients.
Check the labels on your flour, bread and pasta to be sure they are made from 100% whole grains. Look for the words “whole grain” before the type of grain on the ingredients list.
Rye is an excellent source of manganese, a mineral that helps keep blood sugar levels stable.