Fermented Vegetables

Fermented Foods for Immune Boosting, Digestion and Weight Loss


Fermented vegetables are some of the healthiest traditional foods one can consume. I became interested in making my own fermented foods when I paid $10 at my local farmers market for an 8oz. jar of kimchi that I was forced to doctor to suit my taste buds. Now, I am making quarts for less than $10 each.

About Fermented Vegetables

Nobel Prize winner Dr. Elie Metchnikoff was one of the first scientists to recognize the benefits of eating fermented foods.

His research in the early 1900’s focused on the Bulgarians. He believed the daily ingestion of yogurt was a major contribution to their superior health and longevity.

Weston Prices work states many traditional cultures consume a small amount of fermented foods with each meal.

If you've ever heard the word "probiotics", you understand the importance of managing the garden inside your body we call "flora". I hope the following recipes utiliziing fermentation will be fun, easy and much less expensive than purchasing pills.

Remember, when your flora is in balance, your digestion is optimized and weight loss follows.

Healthy Digestion leads to Healthy Weight Loss!




  • 1 Head Organic Green Cabbage
  • 1 Head Organic Purple Cabbage
  • 1 Cup Shredded Organic Carrot
  • 6 Cloves Garlic Minced
  • (remember, I like heavy garlic)
  • 8 Large Organic Radishes Sliced Thin
  • 2 Heaping Tbs. Shredded Ginger or More to Taste
  • 8 Tbs. Whey-recipe below
  • 2 Tbs. Sea Salt
  • 1 Tsp. Dry Chili Flakes


Cut cabbage in bite size pieces. Add to a ceramic bowl or stock pot, cabbage, garlic, whey, ginger, salt and chili flakes. Pound with a wooden mallet to "bruise" the cabbage and break it down a bit. You beat it up per se. Add remaining ingredients, stir, and put into quart sized mason jars. As you add it to the jar, use a wooden spoon or the mallet to "beat down" further so the kimchi is compacting until liquid comes to the top of the jar. Leave about one inch and cover tightly, store at room temperature for about 3-4 days then refrigerate.

Fermented vegetables will remain good in your refrigerator for several weeks, even months.


Pickled Red Beet Eggs


  • 1 cup Beets, Peeled And Cooked In Their Liquid
  • 6 whole Eggs, Hard Boiled And Peeled
  • 1/2 Whole Small Onion Or 2 Small Shallots, Thinly Sliced
  • 1/2 Cup Cider Vinegar
  • 1/2 cups White Vinegar
  • 1 Tsp. Sea Salt
  • 1 Tsp. Mustard Seed
  • 1 Clove Garlic, Crushed


Place beets in approximately one quart of water and boil for approximately 40 minutes. Peel, cube and set aside, reserve about 1 cup liquid.

In Mason jar place Beets, Hard Boiled Eggs and onions. Combine vinegars, sea salt, mustard and garlic and pour over beets/eggs/onions refrigerate for one week. Your eggs will be a beautiful red.

I was browsing fermented vegetable recipes and found Georgia Pellegrini's Site. Georgia was kind enough to allow me to publish it here. I did change one or two items to fit in with my healthy diet plan recommendations.

Thank you Georgia!



  • 1 32 oz. Organic Full Fat Yogurt


For this project, you will need a glass bowl, colander and paper towels. Line your colander with paper towels, approximately a sheet of 4 criss crossed. This would be 8 total sheets. You just want to make sure all holes of colander are covered and will allow the paper towels 1 square to return back over as a cover once the yogurt is poured in.

Pour yogurt in paper towel lined colander, set over glass bowl, store in refrigerator and allow the whey to drain from the yogurt over night.

Your final product will yield you two food products!

Greek Style Yogurt

Approximately 1 cup of whey and 2 cups of a greek style yogurt that is just divine when you add a sprinkle of cinnamon and your favorite low carb sweetener.

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