Wild Foods with April Danann: Sauerkraut

Sauerkraut with Carrot & Onion

April Danann’s method for sauerkraut means delicious and gut-healthy sauerkraut every time. It’s delicious on its own, and April has a spoonful with every meal, but also goes well on sandwiches or burgers, mixed with fruit for a fresh side salad, or even served with scrambled egg. And don’t limit yourself to just using white cabbage, you can add carrot, onion, beetroot and more! The ingredient list is approximate and you can play around with the quantity you want to make, April also has a number of ways you can go through the process, use whichever methods suits your schedule best.

Ingredients:

• ¼ white cabbage
• 2 carrots
• ¼ red onion, peeled
• 1 tbsp sea salt
• Cold water
• 2-3 tbsp apple cider vinegar
• Freshly ground black pepper

Method:

1. Remove the outer leaves from the cabbage, discard any with mould, but put aside clean leaves for later. Shred, grate or roughly chop about ¼ of the cabbage and place in a large steel bowl. Tip: Don’t use the thick stem of the cabbage as this has a harder time fermenting.

2. Wash carrots (you can peel them if you like) and grate or thinly slice, add to the cabbage.

3. Roughly chop or slice ¼ of the onion and add to the bowl.

4. Sprinkle with salt and roughly toss to mix, then massage and distribute salt throughout vegetables with clean hands. Alternatively, use a heavy glass jar or similar to tamp and pound down and soften the vegetables, anywhere from 5 -15 minutes, however long you wish to stand there. Cover bowl and leave overnight to wilt, or, simply transfer vegetables into a large jug that has a secure lid with rubber seal. It’s best if you use a jar where the vegetables fill 2/3 to ¾.

5. Pour enough cold water into the jar so that the vegetables are just submerged under water. Tip: It’s best to use filtered water free from chlorine or other chemicals. Add 2-3 tbsp of apple cider vinegar then sprinkle the top with some freshly ground black pepper. Tip: The pepper is optional but it will help to discourage the wrong bacteria from growing.

6. Take the removed outer leaves from the cabbage, roll them up and push them into the jar, the leaves will help push the vegetables down under the level of the water.

7. Secure the lid and leave to ferment out of direct sunlight. After 2-3 days, remove the cabbage leaves from the jar, as they will start to mould, then reseal and leave to ferment for a further 4-7 days out of direct sunlight (for a total ferment time of 7-10 days).

8. Taste the sauerkraut to see if you’re happy with the flavour, leave to ferment for a day or two if not, or it’s ready to be enjoyed. The cabbage should be very supple and wilted, but not mushy. If the vegetables have completely disintegrated or there is any sign of mould, it’s best to be on the safe side and throw it out (or compost it).

9. It’s also recommended to scrape off the top layer of sauerkraut and discard as this top layer may be oxidised.

10. Will keep for at least 6 months if stored in an airtight jar in the fridge. Make sure to seal lid securely after each helping.

A bit more about April…

April Danann is a Medical Intuitive, Naturopathic Nutritionist and practitioner of Herbal Medicine with a focus on gut health and has many years of experience. She has received a BSc (Hons) in Food Management & Marketing, MSc in Nutrition and Exercise Science as well as diplomas in Nutrition, Medical Intuition and Food Packaging Technology. She is currently working on her PhD and has recently qualified in Iridology.

April is in private practice combining this education and experience into assisting clients with diet, lifestyle and conscious living and does occasional talks in natural Nutrition, Fermentation and Intuition and for women in business.

Although she continues to produce some of the best apple cider vinegar, herbal kombucha and herbal products; her interest has shifted towards health potential and creating in-depth residential courses for nature centred studies.

‘Who I am really, aside from what I have learned, experienced and the places I have been – is a person deeply committed to fully understanding my body, mind and soul on the deepest levels. My books, blogs and life are all about living as close to nature and health as possible.’

You can find April at the Skibbereen Farmer’s Market most weekends and sometimes at Dun Laoighaire market. April has some amazing products such as her famous Herbucha and Apple Cider Vinegar.

Visit her website to find out what she’s up to… https://www.aprildanann.com/