Mustard Spaetzle with Braised Cabbage & Apple

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Skill Level
Preparation Time 20 minutes Total Time 50 minutes
Servings 4 Cost Per Serving $1.35
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1 cupRye flour (or any whole grain flour)
1/2 cupMilk or water
1 tbspGraney Mustard
2 tbspChives or parsley, finely chopped
1Large onion, medium dice
1Apple, cored, halved and thinly sliced
2 cupsGreen cabbage, thinly sliced
1/4 cupCider vinegar
2 tspCaraway seed (optional)
1 1/2 tbspExtra virgin olive oil
To tasteSea salt and freshly ground black pepper


  1. ​Bring a medium pot of water to a boil.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Cook the noodles about 2 minutes in the water, strain and add to the cabbage mixture.​​
  7. Top with some fresh chives a small drizzle of olive oil and serve.


  • 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.