Cultured Veggie Recipe
Probiotics are absolutely essential for life! They help us obtain nutrients from foods, they keep our immune system strong, and they keep the pH of the intestinal track just where it needs to be for proper breakdown and assimilation.
A healthy adult should have up to 3 pounds of friendly microbes in their gastrointestinal track. Most folks are sorely lacking in this department because these “probiotics” get killed off through natural life cycles, antibiotics, chlorinated water, chemical exposure, and stress. This would not be a problem if we were to continually replenish them. And this is where regular eating of cultured foods comes in to save the day!
Learn how to make your own cultured vegetables by watching this short video.
What the heck is “cultured food” anyways?
• Fermentation: is as old as humanity and is used to preserve food and make it more digestible
Why eat it?
• Microbial cultures are ESSENTIAL to life’s processes; we are in a symbiotic relationship with them
• They make food more digestible by acting as enzymes and breaking down food
• They digest food into nutrients that our body can absorb
• They protect us from dangerous organisms: They teach our immune system how to function
• It preserves and ADDS nutrients: Fermentation adds B-vitamins (riboflavin, niacin, thiamin, biotin), antioxidants, superoxide dismutase, GTF chromium, detoxifying compounds like glutathione, phospholipids, digestive enzymes, and beta 1,3 glucans
• It adds and creates BEAUTIFUL, local, probiotics that your life is dependant on! They supply your digestive track with local living cultures needed to absorb nutrients and support immune function
• The Lactobacilli actually can create omega-3 fatty acids that are essential for cell membrane and immune function
• Fermentation removes toxins from food (an example is cassava, the giant toxic tuber eaten in Africa and Asia; also phytic acid, oxalic acid, nitrites, etc.)
• INCREDIBLY Healthy, CHEAP, EASY, and fun!!!!!
Basic Sauerkraut Recipe
Sauerkraut is one of the healthiest foods that you can give yourself on a regular
basis. It is tangy and delicious, and it supplies your body with ample, life giving
probiotics, and digestive enzymes. Try eating 1/4 to 1/2 cup with each meal to help
digest food, absorb nutrients, and alkalize the body.
Preparation time: 10 minutes
“Culturing” time: 4 days to 3 weeks
Yields 1 quart sized jar
1 quart sized, clean glass jar with rubber lid and screw top lid
2 pounds organic cabbage. Reserve one outer leaf. (You can use other veggies
instead of cabbage if you have “culture starter,” OR make sure at least 1/4 of the
jar is cabbage… the cabbage contains the live cultures needed to start the
1 tablespoon sea salt (you may use less if you like)
Use other herbs or spices as desired
Get creative and try adding things like shredded onions, garlic, chili flakes,
chopped greens, or even shredded green apples!
1. Shred cabbage as you like either with a knife, cabbage shredder, or
food processor. Put into large mixing bowl.
2. Add salt and herbs and use your hands or some type of tampering device to
pound and mix the cabbage well (so that you break open the cell walls
and release some of the natural juices). You should give the cabbage a good
3 to 5 minutes of mixing and pounding.
3. Pack the cabbage down tight in a clean quart sized jar. The liquid should
come up over the cabbage when pushed down. Leave about 1 inch space
from the top. If you need to you can add some filtered water.
4. Use one of the outer cabbage leaves and tuck it in around the shredded
cabbage to protect it from air.
5. Put the lid on, but do not screw tight. Place in a baking dish or on a plate to
catch any juice that might push out over the first couple of days.
6. Store at room temperature and check on it after 5 to 7 days to see if it is the
desired texture and tanginess. You can ferment for up to 3 weeks!
7. You can store in refrigerator or if you plan to eat it over a couple of weeks
you can just leave it out (sealed) at room temp.
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