Sautéed Sprout, Bacon & Gruyere Frittata
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Spiced Fennel and Apple kraut
Spiced Fennel and Apple kraut
This Spiced Fennel and Apple Kraut offers a fresh take on traditional sauerkraut by combining the crisp sweetness of apples with the gentle aniseed flavour of the fennel and a warming blend of mixed spices.This kraut in particular adds a mild sweetness and depth to a variety of dishes, from roasted meats and charcuterie boards to sandwiches, breakfast fry-ups and burger toppings - or can be simply enjoyed on its own. Offering both taste and health benefits, it is a simple yet effective way to include probiotics in your diet, elevating your meals with its balanced combination of savoury and sweet flavours.This recipe was developed for Natural Good Life Magazine
Serves:
1
Course Appetizer, Breakfast, Brunch, Chutney, Dinner, Fermentated Foods, Lunch, Main Course
Diet Dairy Free, Diabetic Friendly, Gluten Free, Grain Free, Gut health, Ketogenic, Low Carb, Sugar free, Vegan, Vegetarian
Servings 1 Large Kilner jar (20 servings approx)
Ingredients
- 750 g fennel bulb 2 large bulbs
- 500 g white cabbage - Dutch 1/2 med head
- 200 g onion 1 large onion
- 1 ½ tbsp Himalayan salt
- 3 apples cored
- 80 g golden sultanas
- 2 tsp whole cumin seeds
- 1 tsp whole fennel seeds
- 1 tsp whole mustard seeds
- ½ tsp chilli flakes
- ¼ tsp turmeric
- 1 litre Kilner jar sterilized
Method
- Remove the outer leaves of the cabbage and set them aside. Cut the cabbage in half from head to core, then finely shred or chop it along with the fennel bulbs, onion, and apples (this works best in a food processor). Transfer everything to a large mixing bowl, add the salt, and gently massage until softened. Let it sit for 30–60 minutes until it starts to release moisture, then give it one final mix.
- Add the sultanas and spices, mixing them thoroughly into the fennel mixture.
- Begin filling your jar by taking a handful of the mixture at a time and pressing it down firmly with your fist. With each handful, you’ll notice more liquid being released. Fill the jar until it's about 2.5 cm from the top. To ensure successful fermentation, it’s essential to keep the cabbage submerged, so place a weight on top.
- Allow it to ferment for 1–6 weeks, tasting it every couple of days to monitor the progress. If you're using an airtight jar, remember to ‘burp’ it every 2-3 days to release the build-up of carbon dioxide.
- Once you're happy with the flavour and texture, store the jar in the fridge.
Maggie's Tips
- Fermenting times will vary with room temperature and other factors. After a week the good bacteria will be established and it is good to eat, but if you want the maximum probiotics in your kraut, you will want to let it ferment for about 6 weeks.
- In order to keep kraut fresh and tasting the best with the longest shelf life possible it is essential that you keep it in its pickling liquid and store it away inside a sealable container inside your refrigerator where it will keep fresh for up to 6 months.
- If possible, use organic vegetables and fruit when fermenting. You are supporting a more sustainable eco system and you are also avoiding nasty pesticides. Try to use local and organic as the flavour and the nutrient content will be at their best.
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