Fermented Foods

Get ready to spice up your favorite salad, your morning omelet or your next chicken breast.

In support of my favorite YOGI, Beth Leonini, and #DETOXtober I'm sharing my favorite fermentation recipe. Check out Beth at https://yogaall.com/

Detox is more than just “out with the bad”. In fact, when it comes to gut health, its more about balancing “good” and “bad”. Let me explain. 70-80% of our immunity is housed in our gut and guided by a balance of many different bacterial species. Too much, too little or an imbalance of bacterial diversity can compromise immunity, digestion and the ability to absorb nutrients from food. Prepping your gut for optimal bacterial diversity and health is a foundational step to support the clearance of toxins.

Here is where you expect a discussion of probiotics, right? While I do recommend probiotics for GI biodiversity, I am always FOOD FIRST. (Ok, I can't resist - If you do use probiotics, choose a brand with multiple strands vs. a single strand. Unless you've had your bacteria tested and know which strands are needed, its best to supplement with diversity.) Ok, now, back to food! My favorite, most mouth-watering way to balance the forces of good and evil? FERMENTED FOODS. Fermented foods are chock full of naturally occurring probiotics and good bacteria as well as the nutrients in the underlying food. Since fermented foods are a hot topic, you can find some great options in the store. Remember to look for fermented not pickled - they are different.

Now, here is your chance to try a seriously simple – 2 ingredient recipe to make your own ferments. Then get ready to enjoy it on your favorite salad, add some on your morning omelet or pair with your next grilled chicken breast. Give it a try and let me know how it goes!



  • 1 Head of cabbage

  • 2 teaspoons salt (pickling or pure sea salt)


  1. Shred the cabbage in thin slices into a large bowl.

  2. Add salt and mix well. Use washed hands to really grind the cabbage and begin to break it down.

  3. Allow the cabbage mix to sit for at least 30 minutes. This allows the water to be releases from the cabbage and creates a brine.

  4. Mix the cabbage once again and pack into a clean jar.

  5. Using a weight (a smaller mason jar works great) or extra cabbage leaf, push the cabbage down so that it is submerged below the brine. You may add some additional water if the liquid is not enough.

  6. Cover the jar with a clean towel, coffee filter, or loose lid. If using a lid, be sure to burp the bottle at least once a day by loosening the lid to release the pressure.

  7. Place the jar out of the way and just let it sit. After the first week, taste the sauerkraut for flavor. 2 weeks is usually my preferred ferment time.

  8. Once it is to your taste, secure the jar with a lid and store in your refrigerator.

  9. Enjoy often and experiment adding to different dishes!


  • Remember to be clean. The wrong bacteria in your ferment will give unwanted results.

  • Even with a sterile setup, you may get some scum on the top. This can be removed with a clean spoon.

  • How long you leave the sauerkraut fermenting is a matter of personal taste. But if it smells or tastes bad after the first week or two, you may have a bad batch. Toss it and start over.

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