Fermented by L A B

KRAUT

Gut Loving Kraut Bun

KRAUTAlana Holloway

The inspiration for this bun comes from a Green Kitchen Stories recipe. They make these beautifully vibrant flatbreads using vegetables as the main ingredient. Genius! I combed that with a ‘muggin’ (microwave muffin, for anyone that’s wondering) method and ta-daa! I have a vegetable bun! Filled with homemade mayo (the easiest thing to make EVER btw), avocado, alfalfa sprouts and a whole loada Kraut, this is one delicious veggie packed lunch.

 
Gut Loving Kraut Bun
 

Ingredients

For the bun

Either 1/2 a head of broccoli or 2 raw beetroot
50g ground almonds
2 eggs
Salt and pepper
Rapeseed oil

For the mayo

1 egg
100ml rapeseed oil
1tbsp apple cider vinegar
Pinch of salt

Fillings

1 Avocado, smashed
Alfalfa sprouts
Kraut

You will need: a stick blender

Method

To make the bun

Blend the beetroot or broccoli in a food processor until the consistency of breadcrumbs.
Add the group almonds, eggs and seasoning and blend again to combine.
Generously oil a microwave safe bowl or jug ad spoon two tablespoons of mixture into the jug. Smooth the top by patting with your knuckles before microwave for 3 minutes.
Once cooked, tip out on to a rack to cool and repeat until the mixture is used up.

To make the mayo

Crack the egg into a large glass jar before pouring the oil on top. Add the salt ad vinegar. Place the stick blender in (all the way to the bottom go the jar) ad pulse until the oil and egg start to look creamy in places. Now blend continuously until completely emulsified (store in the fridge for up to a week).

Stack the bun

Cut the cooled bun in half and spread both halves with the mayo.
Top the bottom half with a good amount of Kraut, then the smashed avocado and a large handful of sprouts. Pop the top on and EAT!


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I, like many, have an OTT love for guac.  My recipe? I keep it simple and follow some basic ratios, nothing fancy.  On this occasion, however, I thought I'd spice things up a bit.  Kraut and avocado were made for each other.  The sour, salty flavour that kraut takes on as it develops is just what's needed in guacamole and somehow gives a deeper, rounder flavour than lime juice on its own.   I've used the Turmeric + Black Pepper Kraut in this recipe, but the Green Chilli and Coriander Kimchi or Winter Squash Kimchi would work equally as well.

Ingredients
Makes 1 small bowl

1.5 medium avocados
Juice of ½ lime or lemon
Pinch sea salt
Drizzle olive oil
1tsp chopped coriander
1tbsp sauerkraut/kimchi (see above for suggestions)

Method

-        Cut in half and de-stone to avocados.  Scoop out the contents into a bowl.

-        Add the lime/lemon juice, the salt and olive oil and mash with a fork.

-        Add the kraut and chopped coriander and lightly stir to combine.

-        Serve with a little more kraut and coriander leaves sprinkled on top.

Spring Green Wrap with Kraut Hummus

KRAUTAlana Holloway
KRAUT PANCAKE.JPG

Ingredients

Serves 2

*Green pancake recipe from the Green Kitchen at Home book

75g Rice Flour
3 free range eggs
150ml plant based milk
Large handful of spinach
A selection of spring/summer vegetables; I used asparagus, courgette and red onion
Olive oil
Sea salt
100g sauerkraut
250g hummus
1 Avocado

Optional: micro herbs

Method

-       Preheat your oven to 160C

-       To make the pancakes, place all ingredients in a blender or a glass jug (if using a stick blender) and blend until smooth.  Set aside to rest for 2 hours.

-       Peel and chop the onion into 8 wedges.  Place in an oven proof dish, toss in olive oil and sea salt before roasting for 40 minutes, until soft and caramalised.  Remove and set aside.

-       Just before you’re ready to cook the pancakes, turn the grill on to high.  Slice the courgette diagonally place into an oven proof dish along with the asparagus. Toss in a glug of olive oil and sea salt.  Grill until lightly charred.

-       Finely chop the sauerkraut and stir into the hummus.  If you’re making your own hummus, follow this recipe.

-       Slice the avocado flesh.

-       Heat a little olive oil in a pan over a medium heat.  Stir the pancake better before pouring in a thin layer to the hot pan.  Flip when the top has set.  Repeat until all batter has been used.

-       To construct: spread the pancake with the sauerkraut hummus, top with the charred vegetables, avocado and micro herbs.  Roll and eat!

Three Herb Frittata with Red Kraut

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This recipe is more of a guide; make this frittata with whatever herbs and green vegetables you have to hand.  It’s delicious warm, straight out of the oven, or picked from the fridge when you’re on the go.  Any sauerkraut compliments the sweetness of the peas and leek with a wonderful tang, but my favourite kraut to eat it with has to be a red cabbage and beetroot one.

Curried Parsnip Kraut Egg Mayo

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Curried Parsnip Kraut Egg Mayo

Ingredients
Serves 2

5 free range hard boiled eggs
2tbsp mayonnaise
1 heaped tbsp. Curried Parsnip Kraut (from the Winter Collection)
Ground black pepper

Method

-       Peel and mash the eggs with a fork.

-       Add the mayo and mix to combine.

-       Finely chop the Kraut; it’s easy to do in the jar using a pair of scissors.  Add the kraut to the egg mayo and stir to combine.

-       Add black pepper to taste.