I have made sauerkraut a few times and it turned out pretty well. My sister taught me this easy way of fermenting vegetables which helps add variety. This method can also be helpful if you have an excess of vegetables at certain times of the year that you need to preserve. My little sister is very handy in the kitchen and is always showing me something new and interesting. You can read more about her Paleo weight loss success story here and see her Paleo home tour here.

Several Great Benefits of Fermented Vegetables:

• Lacto-fermentation uses Lactic acid as a natural preservative that inhibits bacteria found on vegetables and fruit, This traditional method differs from the vinegar or high heat pasteurization commonly used today for preservation.
• The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin level drammatically.
• These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances.
• The main by-product of fermented veggies is lactic acid which promotes the growth of healthy flora in the intestine.
• Lacto-fermented vegetable condiments will keep for many months in cold storage.
• Fermented veggies have more bio-available probiotics and a greater variety of strains than the ones available in pill form.
• Every mouthful of fermented foods you consume contains trillions of beneficial live bacteria which can help balance the immune system, reduce cravings, heal the gut lining, and improve digestion.

Literally, one serving of vegetables is equal to an entire bottle of a high potency probiotic! So clearly, you’re far better off using fermented foods.- Dr. Mercola

Ingredients:

1 bunch of colorful radishes, ends chopped off and cut into quarters
1 large of Daikon radish, sliced
1 bunch of carrots, sliced
1 cup of turnips, peeled and chopped
6 cloves garlic, crushed
2 teaspoon mustard powder
3 bay leaf
2 teaspoon coriander
3″ ginger, peeled and diced
3/4 cup whey, dripped out from plain yogurt or Kefir with active cultures, or from raw cheesemaking ( you can use a store bought organic yogurt and just strain off the liquid at the top)
1/2 red or white onion, sliced thinly
1 Tbsp Real Salt

1 cup+ extra water (approximately) for each jar

Note: For dairy allergy: Add a couple Tbsp of leftover unpasteurized sauerkraut juice as a starter in each jar.

Directions:

It is important to use the best quality organic vegetables, sea salt and filtered or pure water for lacto-fermentation.

Put all ingredients (except salt and water) in a clean wide-mouth quart size jar.

Dissolve the salt in a cup of water — if necessary heat it and then cool it. Pour over all ingredients. Add additional water to cover all ingredients, but keeping below 1” from jar rim. Use a clean regular mouth jar lid to weight down ingredients below surface of liquid (otherwise they like to float up to the top). Cover jar tightly.

Let ferment at room temperature for 3 to 5 days. Taste to see if you like the texture and taste. Skim off any mold that accumulates on the surface. When you feel it is done, transfer to the refrigerator or cool storage.

Yield: 3 quarts jars. Adapted from Gnowflins

Awesome Sources for Fermentation Basics and Beyond:

This book is by Alex Lewin who breaks down the simple art of fermentation with amazing photos and step by step guides.

Also this book is a must have for every real foodie. It is Sally Fallon’s bible for fermentation and everything traditional foods:

Sources:

http://articles.mercola.com/sites/articles/archive/2012/05/12/dr-campbell-mcbride-on-gaps.aspx

http://www.westonaprice.org/food-features/lacto-fermentation

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Caitlin Weeks

Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com

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