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Recipes

Foods that populate your gut with powerful bacteria.

Sauerkraut

Ingredients:

  • 1 head of cabbage
  • 2-4% sea salt by cabbage weight

Instructions:

  1. Prepare and clean as many glass jars as you think you'll need.
  2. Chop or shred cabbage and rinse under cold water. Sprinkle with salt.
  3. Knead the cabbage with clean hands for about 10 minutes until there is enough liquid to cover it.
  4. Stuff the cabbage into a glass jar, pressing the cabbage underneath the liquid. If necessary, add a bit of water to completely cover the cabbage.
  5. Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band.
  6. Culture at room temperature (60-70°F is preferred) for at least 2 weeks, until desired flavor and texture is achieved. If using a tight lid, burp it daily to release excess pressure.
  7. Once the sauerkraut is finished, put a tight lid on the jar and move to cold storage. The sauerkraut's flavor will continue to develop as it ages.
SauerkrautSauerkraut

Beet kvass

Ingredients:

  • beets
  • 2-4% sea salt by beet weight (about 2 tbsp for 1 kg beets)
  • clean water
  • glass jar
  • cheesecloth or thin towel
  • 2 tbsp fresh mint leaves or 1 tablespoon dried (optional)
  • a few tbsp of juice from sauerkraut or similar fermented vegetable (optional)

Instructions:

  1. Wash beets and peel if they're not organic.
  2. Chop the beets into cubes of about 1x1x1 cm.
  3. Place the beets into the the jar, filling it about 3/4 way up.
  4. Add salt, fermented juice and mint leaves.
  5. Fill the jar with clean water.
  6. To ferment, cover with a towel or cheesecloth and leave it on the counter or in a warm place at room temperature for 2 days.
  7. Place in the fridge and consume as desired.
BeetBeet kvass

Lactobacillus reuteri yogurt

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Lactobacillus reuteri yogurt