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Wednesday, October 24, 2012

Recipe: Apple Fennel Sauerkraut Salad

If you're wondering what to do for dinner, why not try an Apple Fennel Sauerkraut salad? This is a simple, quick recipe to make that's healthy as well as delicious. There's enough for a dinner accompaniment... if you're willing to share.

Did you know?
Raw sauerkraut is a great source of gut-friendly probiotics and enzymes, while cabbage helps soothe the stomach lining and ease digestive difficulties. Also, flax oil contains omegas 3 and 6, which are essential nutrients for brain and nervous system functioning.

This recipe uses sauerkraut, which was part of the menu from The Joy of Pickling workshop back in July, in which Andrea Potter of Rooted Nutrition dropped by with a fount of knowledge about preserving and fermenting food.

Apple Fennel Sauerkraut Salad
(Yield: 4 servings)

To email, print, or text this recipe, click here.


For the salad:

1 medium head of fennel, thinly sliced (green fronds, optional)
1 medium granny smith apple, thinly sliced
1/2 cup to 1 cup sauerkraut
raw beet, thinly sliced (optional, if you want to add some colour)

For the dressing:

This is enough for about twice as much salad in this recipe. Extra dressing should be covered and kept in the fridge. Only make small amounts at a time and use quickly.

1/4 cup lemon juice, fresh
1/3 cup flax oil
2/3 cup extra virgin olive oil
1 clove of garlic, grated or finely minced
chilli flakes, cayenne, or black pepper, to taste (optional)
pinch of sea salt


1. For the salad: Thinly slice the fennel and apple (and beet, if using). If the fennel has fronds (and you like them), feel free to cut them up, as needed, and use them as well. Toss the fennel, apple, and beet with the sauerkraut. Set aside.

2. For the dressing: Put all the ingredients into a small jar. A mason jar works perfectly for this. Screw on the lid tightly and shake vigorously before using.

3. To serve, add just enough dressing to lightly coat the salad. Eat fresh or leave it to marinate in the fridge for up to one week.

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