It will be some time before fresh local greens like spinach and lettuce arrive at farmers markets and gardens. For salads, we still rely on root vegetables and sauerkraut.

Naturally fermented sauerkraut makes great salads. It provides the acid and salt for the dressing, so all you need to add is a drizzle of olive oil. That’s because kraut is cabbage mixed with salt and pickled in the resulting juice, with no other preservatives or vinegar. The salt draws the liquid out of the cabbage, producing lactic acid that acts as a preservative and provides the conditions lactobacilli need to proliferate. Avoid any kraut that has been canned, because heat destroys the beneficial bacteria.

Sauerkraut has no fat, few calories, is rich in vitamin C and is a good source of B vitamins. As a cruciferous vegetable, it contains antioxidants like sulforaphane that reduce the risk of cancer.

Fermenting cabbage with salt makes it more nutritious and easier to digest. Kraut and its Korean cousin Kim-Chi contain more lactobacilli than yogurt. The distinctive sour flavor and good storage capability result from lactic acid that forms when these lactobacilli ferment sugars in the fresh cabbage. As they digest the sugars, they produce vitamin B. According to Korean scientists, kimchi has a much higher concentration of many B vitamins (B1, B2, B12 and niacin) than fresh cabbage. Since salt causes loss of water, any fat-soluble vitamins become more concentrated.

The beneficial effects of salt-cured vegetables like kraut have been known for thousands of years. Aristotle praised their healing properties, and Julius Caesar shared them with his legions for their invigorating effect. Much later, Napoleon considered brined pickles and kraut a health food for his armies.

Modern scientific studies have confirmed that vegetables reserved this way are probiotic; that is, they contain live bacteria that aid proper digestion and immune function. Lactobacillus, the bacteria responsible for lactic acid fermentation, is one of the best-known probiotics. The World Health Organization defines probiotic as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.”

These bacteria strengthen your immune system by changing the chemical balance in the gut and helping to maintain a healthy population of micro-flora in the intestines. (A healthy adult gastrointestinal tract contains over two pounds of micro-flora.) These micro-flora cover the inner lining of the small intestine and inhibit pathogenic organisms like E. coli, salmonella and an excess of yeast (candida).

In order to do their important job, the cultures in lacto-fermented foods must be alive. Store-bought fermented foods are often pasteurized or canned, destroying these beneficial microorganisms.

Researchers found that more than 57.9 percent of people’s calorie intake, on average, comes from ultra-processed foods produced in factories rather than farms – like breakfast cereals, soft drinks, instant soup and frozen meals. They are full of artificial chemical ingredients: flavors, colors, sweeteners, emulsifiers, preservatives and other additives that mimic the flavor, color and texture of natural foods. These harsh chemicals – along with chlorinated water, use of antibiotics and meat laced with antibiotic residues – destroy the intestinal flora in our digestive system. On top of that, consumption of fermented foods has decreased in the standard American diet. That is why digestive problems like bloating, constipation, acid reflux, irritable bowel and colitis have become commonplace.

Although the word “sauerkraut” is German for sour cabbage, the dish dates back to the Orient and traveled north and east with Genghis Khan. A similar Korean dish, kimchi, is a spicier version of kraut.

In the cold climates of central and Eastern Europe, kraut became a chief winter staple, providing vitamin C during the cold months when fresh vegetables were scarce. Before refrigeration made lettuce and salad greens available all year long, German peasants made large batches of kraut to last through the winter months. Dutch traders took it on long sea voyages to prevent scurvy, a dreaded disease of sailors caused by vitamin C deficiency. Captain Cook once ordered 25,000 pounds to outfit two ships!

Because cabbage grows well in our cool, short growing season, kraut is a great northern Adirondack staple. With our hectic schedules, kraut is convenient, versatile and economical. A basic kraut salad can be made with just three ingredients: sauerkraut, carrots and a drizzle of olive oil.

But there are many ways to enhance it. Substitute carrots with lettuce, beets or sweet cabbage. Add fruit, like apples or grapes, or raisins. For a sweeter touch, drizzle a little maple syrup or honey in along with the olive oil. A little fresh parsley, chives or scallions gives a pleasant green touch as well as flavor.

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Basic Kraut Salad

Ingredients:

1 cup sauerkraut, undrained

2 cups shredded carrot

1 teaspoon olive oil

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Directions:

Combine kraut and carrots in salad bowl. Drizzle with olive oil. Toss. Toss again just before serving.

Serves 2 or 3.

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Sauerkraut Sandwich

Take a slice of rye bread, spread thinly with mayonnaise, spread with some of this salad, top with a slice of American cheese, and heat in the toaster oven or under the broiler until the cheese melts.

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Kraut and Veggie Salad

Ingredients:

2 cups sauerkraut, undrained

1 cup shredded lettuce (Romaine or iceberg are best because they hold their shape)

1 – 2 cups shredded carrots

1 / 2 cup chopped fresh parsley

2 green onions, thinly sliced, white and green part

2 teaspoons olive oil

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Directions:

Combine all the vegetables. Drizzle with olive oil, toss, and chill. Toss again before serving.

This fruited kraut salad blends the tangy taste of kraut with the sweetness of fruit.

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Kraut & Fruit Salad

Ingredients:

2 cups sauerkraut, rinsed and drained

1 can (8 oz.) crushed pineapple

1 apple

1 teaspoon extra virgin olive oil

2 Tablespoons raisins

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Directions:

Drain the kraut and place in bowl. Drain the pineapple, reserving 1 tablespoon of the juice, and add to bowl. Core and finely dice one apple (or shred in food processor), and add. Drizzle with the oil, and stir to combine. Toss again before serving, and garnish with raisins.

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Author of the award-winning cookbook “Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market,” Yvona Fast lives in Lake Clear and has two passions: cooking and writing. She can be reached at www.wordsaremyworld.com.