Body Ecology - Cultured Foods are KEY to your health! Learn why!

Cultured Foods:

Raw cultured vegetables have been around for centuries, and they are one important food missing from American culture.  We need these foods, badly.  They are rich in beneficial bacteria and enzymes, very alkaline forming to the body and high in vitamins and minerals. 

The Dutch carried them to prevent scurvy.  The Chinese culture cabbage each fall to get them through the winter.  Cultured vegetables have been eaten by the long lived Hunzas for centuries. 

It may be a new taste to you, but your body will grow to want it as it begins to change.  They can combine with a protein or starch meal since they are only vegetables.  Sauerkraut is sour greens or plants, but don’t buy the pasteurized variety in the store.  You can make them yourself. 

Benefits:

-           Re-establish balance in your intestinal tract with friendly bacteria

-          Improved digestion, and very quickly

-          Increase longevity

-          Control cravings, especially for sweets and sugar, bread, dairy and fruit

-          Ideal for pregnant and/or nursing women.  They alleviate morning sickness.

-          Alkaline and very cleansing

How to Make:

You take shredded cabbage and/or other vegetables and pack into an airtight container, like a mason jar.  They are left to ferment at room temperature for several days.  They become soft and “pickled.”  Glass or stainless steel is ideal for your container.  Use a 1 to 1 ½ quart container that seals with a rubber or plastic ring and a clamp down lid.  Room temperature is 70 degrees F, for a minimum of three days.  Seven days is better.  In the winter, with colder temperatures, wrap container in a towel and place it in an insulated or thermal chest.  In the summer they will culture fast, maybe only 3-4 days. 

After fermenting, put in refrigerator to slow down the process.  They will literally last for months in the refrigerator.  They actually become better over time, like fine wine.  They have at least an eight month shelf life if prepared properly.  It is not necessary to add a starter culture to your vegetables, but is highly recommended for maximum quality and benefit.

Be Creative:

Try different combinations.  Use dark, green leafy veggies like kale or collards.  Soak, drain and chop up dulse, wakame, hijiki, and arame.  Add your favorite herbs, seeds like sill or caraway and juniper berries.  Lemon juice may also be added.  A good quick recipe is kohlrabi, celery, garlic, ginger and a green apple.  The bacteria will use the green apple sugar for food, so don’t worry about it. 

Tips:

Eat at least ½ cup in any meal with protein or starch foods.  You can use the juice in salad dressings.  You can toss the veggies into a salad.  Never heat them!  If you open the jar, and they start to overflow, this is good!  It means you made it properly and the food is teeming with beneficial bacteria. 

Beginner’s Guide:

Buy organic, well cleaned vegetables.  Wash them, then spin them dry.  

Recipe 1

3 heads green cabbage, shredded in food processor

1 bunch kale, chopped by hand

(optional) 2 cups Wakame ocean vegetables (measured after soaking), drain, spine removed and chopped

1 Tablespoon Dill Seed

Recipe 2

3 heads green cabbage, shredded in food processor

6 large carrots, shredded in food processor

3 inch piece of ginger, peel and chopped

6 cloves garlic, peeled and chopped

                         

Step 1:  Combine ingredients in large bowl

Step 2:  Remove several cups and add to blender

Step 3:  Add water to make “brine” consistency of thick juice.  Blend and add “brine” back into mixture, stir well

Step 4:  Pack down into glass or stainless steel air-tight container.  Use fist, wooden dowel, potato masher, etc.

Step 5:  Fill container almost full, leave 2 inches at top for expansion

Step 6:  Roll several cabbage leaves into tight log and place them on top filling 2” space.  Clamp jar

Step 7:  Let sit at 70 degrees for minimum 3 days, week is better.  Then refrigerate.

For starter kit:

Dissolve one package of starter kit in ¼ cup warm (90 degrees) water.  Add small amount of sugar to feed the starter (Sucanat, honey, agave).  Let sit for 20 minutes or longer while the bacteria start going to work.  Then add to “brine” at step 3. 

  

Dr. Vaughn