Viewing entries tagged
cultured vegetables


Cranberry Cultured Veggies

Cranberry Cultured Veggies


4 cabbages (about 30 cups)

4 cups onions

1 cup grated ginger

1 cup chopped and seeded jalapeno

½ cup chopped mint leaves

2 tbsp. cinnamon

¼ cup salt (or salt to taste)


Cranberry Sauce


4 cups fresh cranberry

1-cup sugar

1 ¼ cup water

Rind of one orange

4-5 drops of doTerra Essential Oil – Wild Orange (optional)

(optional: chunk of ginger)

Directions: Cranberry Sauce

Put all ingredients in a saucepan and bring to a boil. Turn down the heat and let the mixture simmer for 10 minutes. Remove from the heat and let cool.  You can also use raw cranberries, and a smaller amount of sugar in the cultured veggie mixture. I use cooked cranberry sauce because the finished fermentation is slightly sweeter, which is a yummy way to serve it with a traditional thanksgiving dinner.  It also ferments within about 5 days.


Directions for Cultured Veggies

Wash outer leaves of cabbages and save the outer leaves to build a canopy later for harvest (see below).

Wash and process all of the ingredients and combine into a fermentation jar, glass bowl or bucket.

Place the outer leaves from the canopy on top of the mixture. Make sure the mixture is completely covered. Then place a plate on top and a rock or weight. If you are using a rock, make sure you boil it first for about 6 minutes. Cover mixture with a lid or cloth and let site for several days.  If you want some great visual instructions on how to make cultured veggies, check out my course on “Cultured Veggies” HERE. You can view it online instantly.

When the fermentation is complete, place the veggies in jars, secure lids, and refrigerate.




Powerful Cultured Veggies-A TED Talk on Bacteria

Want to learn more about bacteria? Get ready for a ride with this TED talk with Bonnie Bassler. Listen carefully and you will come to realize just how important good bacteria are to put in your body. It is all about out-numbering the bad guys. Profound TED talk. Listen up. Listen twice, maybe three times. See this "living" sauerkraut, or cultured veggies so alive that it is moving and ooozzzing out of the jar. This is one way to feed your gut some good guys! It is affordable and tastes good too. Learn how on my DVD "Cultured Veggies & Kefir Kitchen".



Cultured Veggies & Kefir from Coconut Milk & Hemp Milk

Yeah for our Dietary Makeover students!! Today one of my students dropped by a coconut kefir and her cultured veggies. Oh my, they were so good. On the left is a picture! Now, here is what is extra cool. She used fresh coconut milk, which means she combined coconut water with coconut meat. She also let it ferment for 3 days, which is more time than I would have allowed. So, it is extra tart, but just delicious. Her veggies are red from the red cabbage. They are salty with a nice bite to them. In other words they have some heat. What amazed me is that they tasted great together.


Here is another student's (who lives on the mainland) picture of her coconut kefir made from pre-packed coconut milk. Here is what she says about how she made it:

"I made coconut milk kefir! This was my first try so consider this an experiment - Ingredients: So Delicious Coconut Milk (regular, contains 6g sugars per cup, source is organic dried cane syrup)and Yogourmet brand kefir starter - just followed package directions which were exactly as on the Chef Teton DVD. I blended with fresh, orgainic, locally-grown strawberries for delicious milkshake. Taste is excellent- like the coco milk with a tang to it. I was just a bit surprised that it wasn't thicker. When I have purchased prepared kefir in the past, it was creamier and thicker. Maybe I should have allowed more than 24 hours before refrigerating?" (Chef Teton, "I think that 18 to 24 hours is fine, depending on the temperature)

Here is my Kefir made from the following ingredients:

1/3 cup hemp seed granules

2 tbsp organic raw honey

1 quart of water

Blended ingredients into a milk, then added 1 package of kefir starter from Wilderness Family Naturals.

I let it sit for approximately 20 hours. You can see in the picture how the milk separated. Once I blended it, it stayed blended and tasted quite good. I am enjoying it as a light beverage in the morning or afternoon, or as a milk in a bowl of: chopped apple, banana, flax meal, coconut flakes and raisins. Yummmmmmmm.


Here you can see the hemp milk all blended up. This has been a lot of fun, and it is just beginning.

Learn how to make Kefir and Cultured Veggies on my DVD "Cultured Veggies and Kefir Kitchen".

Happy Culturing!



Cultured Vegetables-Dietary Makeover's 1st Assigment

The 4-week Dietary Makeover begins with making cultured veggies. In following along with the class, I am making a big batch, which I do once a month anyway. This month's recipe is going to be a bit spicy, as in hot spicy. I will harvest them on March 12th, giving them 10 days to ferment. Stay tuned for some harvest pics then. Yum! I did not use a starter with this batch as I have found that I don't need one if they can stay in the crock and ferment for about 10 days. You don’t really need a starter even if they ferment for a shorter period of time. They get a little softer over time and a little richer with flavor, which is how I like them.  Sea salt, kelp powder and a little raw sugar were added for fermentation purposes, as well as flavor. These veggies often turn out like a relish. Upon tasting them, many people say, "Oh my God, these are good, I wish I had a hot-dog". Of course "hot dogs" are not the ideal food, but if you are eating a clean version of a hot-dog or any other food for that matter, the meal will be enhanced with the aliveness of living Cultured Vegetables.  Personally, I love mine with almost everything I eat.

Cultured/Fermented Vegetables Recipe

2 large heads of cabbage

5 Maui onions

8 carrots

8 jalapeno's

1 bunch of kale

1/4 cup salt, 1/4 cup Mineral Mixture (sea veggies), and 1/4 cup raw sugar, 1/8 cup sea kelp

Clean all the veggies thoroughly. Remove outer leaves of cabbage and save them to make canopy to put over the veggies when preparing the mixture for fermentation. Remove seeds from jalapenos unless you want a lot of heat.

Process the cabbage, carrots and all other veggies in the food processor to a rather fine chop (you can chop/process as large or as fine as you like).

Mix in salt, sea veggies, kelp or any other spices you like into the mixture.

Put veggie mixture in to a clean ceramic crock, large glass bowl, large food grade plastic bucket or individual glass jars (no metal or plastic dishes)

If fermented in a crock, large bowl or bucket, cover the mixture with a canopy of cabbage leaves to protect it from the outer world. I like to make this canopy about 1/3 inch thick. Then place the plate and/or stones (if you have a crock) on the top of the canopy creating a cover and a weight in the case of the stones. If you don’t have a fermentation crock, and use a plate then you will have to use a rock or stones in addition to create some weight or pressure for the veggies. Place the rock on top of the plate.

Make sure the inside of the bowl above the canopy, plate and rock/stone is clean so as not to attract mold.

I like to pour a cup of very salty water over the entire mixture (plate, stone and all) when I am done assembling. This insures no mold to enter below.

Cover the crock with the lid, or bowl with a towel and let sit in a dark place for as long as you like (minimum four days, two weeks is yummy).

To harvest, pour off extra liquid above, then remove stones, plate and canopy. Under all this you should have some beautifully cultured vegetables to transfer to glass jars and store in your fridge to eat at your hearts content. I hope your heart wants them every day as they will aid you in your digestion and provide you with powerful probiotic natural healthy flora. In addition they will provide nourishment to the taste buds as well and finish off a meal with complete satisfaction. Read about the value here in this profound article about cultured/fermented foods.

If you are trying to quit eating sugar, Cultured Veggies are one of the best foods to put in your diet to help stop cravings.

If you want to learn to make cultured veggies by watching, please get my DVD called “Cultured Veggies and Kefir Kitchen" here. The DVD will show you exactly how to make the veggies and kefir as well.




Cultured Vegetables & Kefir

Cultured Foods By Susan Teton Campbel

When Something’s Missing From Your Meal… Have you ever noticed that sometimes after you’ve finished a meal, you don’t feel satisfied? Something was missing, but you can’t put your finger on what it may be.

It’s possible that some of the 10,000 taste buds on your tongue didn’t get enough stimulation with that meal. With taste buds for sweet, sour, salty, bitter and savory (a specific taste found in the amino acids of protein), it can be difficult to keep all five “buds” satisfied.

It’s quite easy to satisfy the sweet, salty, bitter and savory taste buds, but to activate the sour ones, it will take a bit, not much, of menu planning.

Cultured foods can fill that missing gap in the meal and make the process easy. These foods simply start with a whole, natural food, and change it to a new, slightly sour food with a different texture within a matter of hours through a process of fermentation. The process is totally natural. Cultured foods include foods such as sauerkraut, Kim Chee, cheese, kefir and yogurt, but other foods can be cultured, including soybeans, eggplant, cucumbers, and turnips. In different cultures, whatever vegetable is in season is used for culturing.

We Need Bacteria in Our Intestinal Tract

The two primary reasons why cultured foods need to be a part of one’s diet are: 1) to provide that complete stimulation for the taste buds, and 2) to support the microbial flora in the intestinal tract.

Surprisingly, we’re all “walking bags of bacteria.” Our body is comprised of 10 trillion body cells that collectively compose our organs, bones, nervous system, muscles, skin, hair and nails. However, inside the numerous feet of our intestinal tract is an estimated 100 trillion live bacteria, viruses, fungi, parasites of about 500 different species; both good and bad, that set up their own environment for either health or illness. A ‘good’ or ‘friendly’ species is one that synthesizes different vitamins and when in high numbers, creates health. A ‘bad’ species is one that creates disease or pathology in the body by its presence in high numbers. Collectively, the good and bad microbes are called flora.

It’s entirely possible that your intestinal microbes could be signaling to you at the end of a meal with a message of “feed me!” through that feeling that there’s something missing from the meal. Cultured foods not only feed the flora; they also restore the healthy balance between the good microbes and the bad ones and contribute to optimum functioning of every organ in the body.

We’re Out of Balance

The reason why it’s important to incorporate more appropriate live flora on a daily basis is that it’s easy to get out of balance with these microbes. One dose of a broad-spectrum antibiotic will annihilate the good and bad bacteria together, similar to a terrorist act at the microscopic level, within your intestines! The antibiotic may not kill resistant fungi or parasites, though, which then gives them the chance to proliferate wildly. Even an antibiotic that is more specific will still have terrorist actions on your gut microbes.

High amounts of sugar and processed foods will do the same thing. And chemicals and pesticides in the foods we eat could possibly be a more specific type of ‘terrorist act’, paralyzing certain types of the friendly bacteria and other flora.

Every food we eat contains a mixture of good and bad live flora. The bacteria on fruits and vegetables, nuts and seeds colonize our intestinal tract, leaving species that implant themselves in the colon and create health. Unless there has been animal contamination in the crop fields or human contamination in the processing process, these foods and the flora they contain are safe.

Cultured Foods: The Answer to More Satisfying Meals…And Some Intestinal Problems

Researchers have found that good bacteria in the gut activates a substance in plant cell walls and fibers called SLC5A8 which transforms undigested glucose to energy. SLC5A8 acts somehow as a transporter of short-chain fatty acids in the colon, which the colon uses for energy. The SLC5A8 also is closely tied to colon motility. When the bacterial flora is wiped out and in cases of colon cancer, the SLC5A8 levels are decreased significantly.

It’s the act of processing foods that starts to create an imbalance in the flora a food naturally contains. The food industry, concerned with food safety, uses different methods to ‘sanitize’ or ‘sterilize’ the foods it prepares for mass human consumption. Irradiation, the use of chemicals and preservatives, flash heating, microwaving, and pasteurization will all destroy the good, and bad, natural micro-organisms found in food.

Researchers have found that this destruction sets up the body for disease to follow: Crohn’s disease, irritable bowel syndrome, allergies, asthma, lactose intolerance, food sensitivities, constipation, colon cancer, autism, chronic fatigue syndrome, and other chronic illnesses.

In one Canadian study, researchers gave probiotic supplements, which are a combination of micro-organisms, to colonize the gut to 28 intensive care patients suffering from multiple organ dysfunction syndrome. Within a week, their immunity was greatly enhanced.

You need an intestinal SWAT team, and the easiest way to bring one in is with cultured foods. These foods are teeming with dozens of strains of micro-organisms that will replenish those armies of good bacteria that have been depleted or damaged. Once replaced, the friendly microbial flora is ready to stand in your defense, and this SWAT team isn’t just helpful for gastrointestinal health.

In another study, mice were given an antibiotic, which wiped out the intestinal flora, then subjected to a fungi. Within a few days, allergic hypersensitivity toward the fungi appeared.

Research now shows us that it seems we have a second brain, one that emanates from the commander of the gut’s army of microbes. The microbes produce hormones and other chemicals that influence the immune system, the brain, the reproductive organs, and every other part of the body.

Cultured foods can provide you with a complete spectrum of micro-organisms on a daily basis. One serving of a cultured food can be better than an entire bottle of probiotic supplements you find on the shelf at the health food store. That’s because each cultured food will naturally provide you with dozens of species of bacteria, as compared to five or maybe 10 different species in a supplement. Natural health enthusiasts believe that in sauerkraut alone, there are close to 300 species!

Cultured Foods Are Easy to Prepare

Some of the same species of bacteria used to ferment foods now are the same ones used hundreds of years ago. That’s because the eco-system hasn’t changed all that much, bacteriologically speaking. Food still ferments naturally at room temperature, and depending on the cultured food you’re making, you can choose to add starter organisms or use the environment’s natural flora. (Learn to make your own with Chef Teton's Cultured Veggies DVD)

Sauerkraut The cultivation of cabbage goes back millennia as does the creation of sauerkraut recipes. The Chinese and Mongolians used the food as a nourishing food. The Celts are said to have introduced cabbage to the British Isles as early as the 4th century B.C.

Sauerkraut recipes start with raw green and/or red cabbage and salt is added to create a brine necessary for the natural fermentation process. You’ll need no starter bacteria, although there are starter grains available for making sauerkraut, Kim Chee and other fermented vegetables.

The sauerkraut that you make in your kitchen will be a far better product than that found in most grocery stores. Commercial brands have often been heated or pasteurized, killing the food’s innate natural flora.

Kim chee (also spelled kimchi, gimchi, or kimche)

This is a traditional Korean dish made of seasoned vegetables that are fermented and eaten with rice or in stew. References to Kim Chee recipes date back 3000 years ago. In the 1800s, Napa cabbage was used instead of a traditional head of cabbage, and chili peppers were added to spice up the recipe. This recipe became quite popular.

Kim Chee can also be made from radishes, cucumber, turnips, and are seasoned with ginger, onions, garlic, fish, oysters, and shellfish. Kim Chee is rich in vitamin C when cabbage is the primary ingredient, and naturally high in vitamin A, thiamine, riboflavin, calcium and iron.


Miso is a traditional Japanese dish produced by fermenting soybeans with a starter culture known as Koji, Other grains such as barley, wheat, buckwheat, corn, millet, amaranth, and quinoa, and even hemp and chickpeas, are used. Koji starter culture is from the mold, Aspergillus. Thus, those with mold sensitivities should not eat this food.

To prepare Miso, the grain and Koji is mixed with water and salt, usually in a barrel, and allowed to age for up to a few years. The longer the aging process, the better the flavor.

Although this cultured food doesn’t necessarily taste slightly acidic, it captivates the taste buds associated with savory tastes.

A study published in the Journal of the National Cancer Institute (June 18, 2003) showed that women who consumed three or more bowls of miso soup daily reduced their risk of getting breast cancer by about 40 percent compared with those who had only one bowl.

Yogurt Yogurt has become a staple in the diet for many Americans as well as those in other cultures. Loaded with Lactobacillus species of bacteria, many have used yogurt to help restore friendly bacteria in the gut after antibiotic use.

Kefir (please see article on Kefir)

Kefir milk is another great fermented beverage made from cows milk. The protein in Kefir is easier to digest than non-fermented milk. The tasty beverage is an excellent choice for those with digestive disorders, the elderly, invalids and babies. Kefir milk, when made from mammal’s milk, is rich in the amino acid, tryptophan, which is helpful for its relaxing benefits on the nervous system. It also contains calcium and magnesium, is a good source of phosphorus, vitamin B12, B1, vitamin K, and biotin. By providing many nutrients in substantial amounts, kefir milk can also help eliminate cravings for unhealthy foods.

Kefir is such an incredible food that we will cover much more on Kefir in next month’s article!

The regular consumption of cultured foods will constantly aide in building a healthy intestinal flora. They are powerful foods that should be consumed daily, if not with every meal!

Learn how easy it can be to make your own cultured vegetables and Kefir with Chef Teton’s DVD on Cultured Veggies and Kefir. Go to: for more information about this ‘easy to learn’ cooking show which will show you exactly how to use starter grains and make a healthy batch of cultured veggies of your choices. Making your own is the most affordable and healthy way!

Susan Teton Campbell

Resources: 1 American Journal of Clinical Nutrition, Vol. 85, No. 3, March 2007: 816-823 2 Science Blog May 26, 2004 3. 4 The Journal of Biological Chemistry February 13, 2004 5