ktoberfest, our way

From pretzels to schnitzel, enjoy healthier versions of iconic German specialties

The great German beer festival isn’t known for being particularly healthy. With iconic foods including breaded schnitzel, fried potato balls stuffed with pork or beef, and giant, doughy pretzels made with white flour, the only green in sight is likely to be a parsley garnish.

But there are plenty of ways to add nutrition to your Oktoberfest menu. And these heart-healthy versions of German recipes prove that flavour doesn’t just come from meat and oil.

But where did Oktoberfest come from? Well, the history of the festival goes back to 1810, when Bavarian Prince Ludwig married Princess Therese. The party was such a hit that they made the event an annual tradition. Over the years, it kept getting longer (no one wanted the party to stop!) and its start date moved to the second-last weekend of September, with celebrations running until the first Sunday of October.

Anchored in tradition but updated for health, these unique recipes for some of the greatest Oktoberfest foods will have you wanting to extend the holiday, too!

Tofu Schnitzel with Noodles

Schnitzel usually means tenderized meat coated in egg and breadcrumbs and deep-fried. The German version is often pork, while the Austrian wiener schnitzel has to be veal (it’s a rule). But this version of schnitzel would have even Julie Andrews singing its praises, thanks to the tender tofu that skips the fryer. Schnitzel can be served simply with noodles coated in (plant-based) butter with lemon wedges, but lingonberry sauce (reminiscent of cranberry sauce), tomato sauce, or mushroom gravy are also Oktoberfest regulars.

Ingredients

12 to 15 oz (340 to 425 g) block firm or extra-firm tofu

1/2 cup (125 mL) gluten-free flour blend

3/4 cup (180 mL) water or beer

1 1/2 cups (350 mL) breadcrumbs

1 tsp (5 mL) smoked paprika

1/2 tsp (2 mL) garlic powder

3/4 tsp (4 mL) salt, divided

1 1/2 Tbsp (22 mL) sunflower oil or canola oil, divided

8 oz (225 g) dried egg noodles or gluten-free pasta

1/2 cup (125 mL) chopped parsley, to garnish

Steps

1. Slice tofu twice horizontally to create 3 pieces about 1/2 in (2 cm) thick, then cut each piece in half vertically to make 6 pieces. Different brands are different thicknesses, so slice it however is best to make pieces slightly smaller than a deck of cards.

2. Line baking tray with clean kitchen towels and place tofu pieces on top in a single layer. Top with more towels, followed by another baking sheet. Weight the baking sheet (with books or cans of beans) and let moisture drain for 15 minutes.

3. In shallow bowl, combine flour and water or beer. In second shallow bowl, combine breadcrumbs, paprika, garlic powder, and 1/4 tsp (1 mL) salt.

4. Sprinkle drained tofu with remaining 1/2 tsp (2 mL) salt, then dip each piece in flour mixture followed by spiced breadcrumbs. Place on paper towel-lined plate and pat extra breadcrumb mixture gently on top in any bare areas.

5. In large skillet, heat 1 Tbsp (15 mL) oil over medium-high heat. When hot, add half the tofu and cook 2 minutes on each side, or until golden, pressing down with flat spatula on top to ensure crumbs brown evenly. Return tofu to paper towel-lined plate to drain excess oil.

6. Remove any loose breadcrumbs from skillet, then add remaining 1/2 Tbsp (7 mL) oil and cook remaining tofu.

7. Meanwhile, cook pasta as per package instructions.

8. Serve drained pasta topped with schnitzel and top with heated sauce of choice, if using. Sprinkle with chopped parsley.

SERVES 4

EACH OF 8 SERVINGS CONTAINS: 484 calories; 17 g protein; 11 g total fat (1 g sat. fat); 81 g total carbohydrates (2 g sugars, 5 g fibre); 497 mg sodium

Dunkel Beer-Marinated Rotisserie-Style Chicken

This dark beer-marinated chicken uses the convection setting on your oven to create a crispy skinned bird. Convection cooking circulates air around the meat, crisping it like rotisserie without needing a spit or a lot of oil, similar to an air fryer (which you can also use!). If you don’t have a convection setting on your oven, you can simply bake the chicken for longer at the same temperatures as below, until a meat thermometer inserted in the thickest part of the thigh reads 165 F (74 C).

Ingredients

1 lemon

5 lb (2.25 kg) whole chicken

2 fresh thyme sprigs

1 cup (250 mL) dark beer

1 Tbsp (15 mL) extra-virgin olive oil

1 tsp (5 mL) grainy mustard

4 garlic cloves, minced

1 1/2 tsp (7 mL) salt

1 tsp (5 mL) ground black pepper

2 tsp (10 mL) dried basil

Steps

1. Zest and juice lemon. Stuff chicken cavity with leftover lemon peel and fresh thyme sprigs. In medium bowl, combine lemon zest and juice with remaining ingredients and pour over chicken in large bowl, pot, or leak-proof, sealable bag. Gently separate chicken skin from breast and legs without tearing, and scoop some of the marinade juices inside. Refrigerate for at least 1 hour, up to 12 hours.

2. Heat oven to 400 F (200 C) on convection roast setting.

3. Place chicken in roasting pan and pour remaining marinade overtop. It should be elevated above juices to allow chicken to crisp. A metal rack that fits inside the roasting pan can be used. Roast for 30 minutes. Lower heat to 375 F (190 C) and roast for 50 minutes longer, basting chicken every 20 minutes, until internal temperature reads 165 F (70 C) and juices run clear. Loosely tuck a large piece of parchment paper over chicken during the last 30 to 60 minutes if overly brown.

4. Remove chicken from oven and let it rest for 10 minutes. Carve chicken and serve with sieved juices, or thicken juices with beer and cornstarch to make gravy.

Serves 8

EACH SERVING CONTAINS: 191 calories; 12 g protein; 14 g total fat (4 g sat. fat); 3 g total carbohydrates (0 g sugars, 1 g fibre); 482 mg sodium

Oktoberfest Barbecue

You can also grill the whole chicken on a barbecue—which makes for an impressive presentation and a gorgeously crispy bird—but it’s best to spatchcock it first (take out the backbone) so it cooks more evenly and quickly.

MAKE IT FAST!

If you don’t want to make an entire chicken—or if you want your dinner to cook faster—use this marinade (without stuffing the chicken cavity) on chicken breasts, thighs, or iron-rich chicken livers instead.

Gluten-Free Pretzels

At Oktoberfest celebrations in Munich, there are always people walking around selling large pretzels, says Canadian expat Chris Gilles, who moved to the city in 2018. The large pieces of golden, twisted pretzel dough come topped with coarse salt for a savoury crunch with every bite. “They don’t come with any dipping sauce,” Gilles says, “but you could dip it in sauce if you had ordered something else”—say, the honey mustard or stone-ground mustard you might have with your bratwurst. But don’t feel bad if you prefer to break from German tradition and dip them in caramel or tahini instead!

Ingredients

2 cups (500 mL) sweetened or unsweetened nondairy milk, divided

1 Tbsp (15 mL) active dry yeast

1/2 tsp (2 mL) cane sugar

3/4 cup + 2 Tbsp (185 mL + 30 mL) cornstarch

3 cups (750 mL) all-purpose gluten-free flour

2 Tbsp (30 mL) ground flaxseed

1 1/2 tsp (7 mL) salt

1/3 cup (80 mL) vegan butter or coconut oil, melted

5 cups (1.25 L) water

1/4 cup (60 mL) baking soda

Coarse salt

STEPS

1. In small pot, heat 1/2 cup (125 mL) nondairy milk (or microwave) until warm to the touch but not scalding. In heat-proof bowl, add yeast and sugar, then pour milk overtop. Set aside for 15 minutes.

2. In stand mixer or large bowl, whisk cornstarch, flour, ground flaxseed, and salt. Add melted butter or oil, remaining 1 1/2 cups (350 mL) nondairy milk, and yeast mixture. Use dough hook or hand mixer on low speed to beat until just combined.

3. Shape dough into a ball. Transfer to lightly oiled bowl, cover with dish towel and set in a warm, draft-free place for 90 minutes.

4. Preheat oven to 400 F (200 C) .

5. In medium pot, bring 5 cups (1.25 L) water to a simmer with baking soda. Line 2 baking sheets with parchment paper. On cutting board or clean countertop, divide dough into 10 pieces and roll into 15 in (38 cm) strands. Push edges away from you into a “U” shape and twist the ends over each other twice (there are plenty of videos online for this if you need help). Then bring the ends down to the bottom of the “U.”

6. Remove pot of water from heat. Using large, flat spatula, carefully pick up and slide a pretzel into water for 30 seconds. If water doesn’t cover the pretzel, rotate pot to submerge. Remove pretzel to parchment-lined baking sheet and repeat with remaining pretzels. You can do this all at once, but the pretzels are delicate.

7. Sprinkle pretzels with coarse salt and bake for 15 to 20 minutes, until golden brown.

SERVES 10

EACH SERVING CONTAINS: 311 calories; 4 g protein; 8 g total fat (2 g sat. fat); 56 g total carbohydrates (1 g sugars, 4 g fibre); 557 mg sodium

Kartoffelknödel Potato Dumplings Stuffed with Toasted Bread and Spinach

“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus).

Ingredients

1 lb (450 g) Russet or other starchy potatoes

1/2 head cauliflower, florets only

2 tsp (10 mL) extra-virgin olive oil or butter

1 slice gluten-free or rye bread, cut into 3/4 in (2 cm) cubes

2 cups (500 mL) fresh spinach, chopped

2 Tbsp (30 mL) minced parsley, divided

1 1/4 tsp (6 mL) salt, divided

1/2 tsp (2 mL) ground black pepper, divided

1/2 cup (125 mL) cornstarch

1 Tbsp (15 mL) ground chia seed, or 1 egg

1/8 tsp (0.5 mL) ground nutmeg

4 radishes, sliced, to garnish

Steps

1. In large pot, boil potatoes in their skins for 10 minutes, then add cauliflower florets and cook until a fork pierces potatoes easily and cauliflower is quite soft, about 5 minutes depending on size of potatoes. Drain well and let cool.

2. In large skillet, heat oil or butter over medium heat. Add bread and stir until toasted and golden. Remove to medium bowl. To the pan, add spinach along with 1/4 tsp (2 mL) salt and pepper and cook for 30 seconds, until wilted. Transfer to bowl with bread cubes (croutons) and stir in 1 Tbsp (15 mL) minced parsley.

3. Peel potatoes and grate on the largest side of box grater into large bowl. Grate cauliflower with box grater. Stir together grated potatoes, cauliflower, starch, ground chia seeds or egg, nutmeg, and remaining 1 tsp (5 mL) salt and 1/4 tsp (2 mL) pepper. Let rest for 10 minutes if using chia seeds.

4. Divide dough into 12 tightly shaped balls, about 1/4 cup (60 mL) each. Press your thumb into each ball and add a crouton and some spinach. (Do not overstuff your dumplings or they might fall apart.) Cover filling with dumpling dough to seal.

5. Bring large pot of water to a boil. Reduce heat to mediumlow (don’t keep it at a boil or dumplings will fall apart) and add half the dumplings. Once they rise to the top of the boiling water, cook for 5 minutes. With slotted spoon, remove dumplings to paper towel-lined plate to drain and repeat with remaining balls.

6. Sprinkle with remaining parsley and serve with sliced radishes or mushroom sauce.

Serves 8

EACH SERVING CONTAINS: 123 calories; 3 g protein; 2 g total fat (0 g sat. fat); 25 g total carbohydrates (1 g sugars, 3 g fibre); 395 mg sodium

HAPPY KNÖDELFEST!

The original version of these snacks is so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If we threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce.

The Dumpling Test

You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.

Get stuffed vegetables, revamped and overflowing

We all know that we should be eating more vegetables. After all, they’re flush with the micronutrients and antioxidants we need for healthy aging. But let’s be frank, they’re often not the most exciting thing on your dinner plate. So, if there was ever a food group ripe for reinvention, it’s veggies.

A tasty way to breathe new life into the vegetables on your menu is to stuff more in—literally. And while many of us are focusing our minds on the perfect stuffing for our Thanksgiving turkey, now’s also a good time to talk stuffed veggies.

These recipes overhaul the whole concept of vegetables bursting at the seams and hold their own as crowdpleasing main courses—perhaps even for your Thanksgiving feast!

Curried Lentil Stuffed Squash

Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream.

Ingredients

2 acorn squash

1 Tbsp (15 mL) butter or dairy-free butter alternative, melted

2 tsp (10 mL) honey

1 tsp (5 mL) garam masala (see tip)

1/2 tsp (2 mL) salt, divided

2 tsp (10 mL) grapeseed oil or avocado oil

1 yellow onion, chopped

1 cup (250 mL) finely diced carrot

2 garlic cloves, chopped

2 Tbsp (30 mL) chopped gingerroot

1 tsp (5 mL) ground coriander

1 tsp (5 mL) turmeric

1/4 tsp (1 mL) cayenne

1/4 tsp (1 mL) black pepper

1 cup (250 mL) red lentils, uncooked

2 plum (Roma) tomatoes, seeded and diced

1/4 cup (60 mL) sliced roasted almonds

Steps

1. Preheat oven to 375 F (190 C).

2. Halve squash through the stem end and scoop out seeds and stringy bits. On rimmed baking sheet, place squash halves cut side up. If necessary, cut a small slice off the bottom of each half so they rest flat. In small bowl, combine melted butter, honey, garam masala, and 1/4 tsp (1 mL) salt; brush all over cut sides of squash. Bake until squash is easily pierced with sharp knife, about 40 to 45 minutes.

3. Meanwhile, as squash bakes, in medium-sized saucepan, heat oil over medium. Add onion, carrot, and 1/4 tsp (1 mL) salt; heat until vegetables are softened; about 5 minutes. Add garlic and gingerroot; heat for 1 minute. Stir coriander, turmeric, cayenne, and black pepper into pan and heat for 30 seconds. Place lentils, tomatoes, and 2 1/2 cups (625 mL) water in pan, bring to a simmer, and cook, covered, until lentils are tender, stirring a couple of times, about 15 minutes. If needed, add additional water to pan during cooking.

4. Scoop lentils into baked squash and top with almonds.

Serves 4

EACH OF 8 SERVINGS CONTAINS: 338 calories; 13 g protein; 15 g total fat (3 g sat. fat); 56 g total carbohydrates (8 g sugars, 12 g fibre); 324 mg sodium

Spice Of Life

Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.

Sausage-Rice Stuffed Chard with Walnut Sauce

Reminiscent of the stuffed cabbage of yore, the flavour profile of these stuffed chard leaves smacks of cozy fall. It looks all fancy, but everything comes together surprisingly quickly. If desired, you can use turkey or pork sausage and brown rice.

Ingredients

1/2 cup (125 mL) wild rice, uncooked

3/4 lb (340 g) cooked chicken sausage, finely chopped

1/3 cup (80 mL) dried cranberries

2 green onions, chopped

2 Tbsp (30 mL) apple cider vinegar

1 Tbsp (15 mL) fresh thyme

8 large Swiss chard leaves

1 cup (250 mL) low-sodium chicken broth

1/2 cup (125 mL) walnuts

2 Tbsp (30 mL) maple syrup

1 tsp (10 mL) lemon zest

STEPS

1. In small bowl, place wild rice, cover with water, and let soak for at least 4 hours.

2. Drain rice and place in pan with 2 1/2 cups (625 mL) water and a couple pinches of salt. Bring to a boil, reduce heat to medium-low, and simmer, covered, until grains are very tender and some have burst open, about 30 minutes. Drain any excess liquid.

3. Stir together rice, sausage, cranberries, green onions, cider vinegar, and thyme.

4. Slice off stems from chard leaves and any thick ribs running on the backside of the leaves. Place two chard leaves side by side so there is about 25 percent overlap. Scoop about 1 cup (250 mL) rice mixture onto bottom third of leaves and roll up burrito-style, tucking in sides as you go. Repeat with remaining leaves and rice stuffing.

5. In large skillet, place chard rolls and pour in broth. Bring to a simmer and heat, covered, for 5 minutes.

6. Into blender container, pour 3/4 cup (180 mL) broth from skillet and add walnuts, maple syrup, and lemon zest; blend until smooth.

7. Serve chard rolls topped with walnut sauce.

SERVES 4

EACH SERVING CONTAINS: 358 calories; 19 g protein; 15 g total fat (2 g sat. fat); 44 g total carbohydrates (23 g sugars, 7 g fibre); 441 mg sodium

Turkey Enchilada Stuffed Poblano Peppers

In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers.

INGREDIENTS

2 large poblano peppers

3 tsp (15 mL) grapeseed oil or avocado oil, divided

3/4 lb (340 g) ground turkey

1 cup (250 mL) chopped onion

2 garlic cloves, minced

1 tsp (5 mL) dried oregano

3/4 tsp (4 mL) ground cumin

1/4 tsp (1 mL) salt

1 cup (250 mL) marinara sauce

1 chipotle chili pepper in adobo sauce, minced

1 cup (250 mL) shredded cheddar cheese

1 avocado, diced

1/2 cup (125 mL) sour cream

1/4 cup (60 mL) cilantro

STEPS

1. Preheat oven to 400 F (200 C).

2. Cut each poblano in half lengthwise and remove core and seeds. Place peppers on baking sheet and brush with 1 tsp (5 mL) oil. Roast until tender and darkened in places, 13 to 15 minutes.

3. Meanwhile, in large skillet over medium, heat 2 tsp (10 mL) oil. Add turkey and onion; cook, breaking up turkey into smaller pieces, until turkey is no longer pink and onion is translucent, 5 to 8 minutes. Add garlic; heat for 1 minute. Stir in oregano, cumin, and salt; heat for 1 minute. Add marinara sauce and chipotle pepper to pan and heat for 5 minutes, stirring occasionally.

4. Divide turkey mixture among baked poblano halves and top with cheese. Bake until cheese has melted. Serve topped with diced avocado, sour cream, and cilantro.

SERVES 4

EACH SERVING CONTAINS: 454 calories; 28 g protein; 30 g total fat (11 g sat. fat); 19 g total carbohydrates (7 g sugars, 6 g fibre); 677 mg sodium