CULTURED VEGETABLES

 

Cultured vegetables are like a probiotic salad. Always try to use freshly harvested, organic, well-cleaned vegetables. After washing the veggies, spin them dry. Clean equipment is essential. Scald everything you use in very hot water.

 

Version 1 - Weight loss plan

3 heads green cabbage, shredded in a food processor

1 bunch kale, chopped by hand

(optional):

2 cups wakame ocean vegetables (measured after soaking), drained, spine removed, and chopped

1 Tbsp. dill seed

 

Version 2 - Weight loss plan

2 cups kohlrabi ocean vegetables - drained, spine removed, and chopped

2 cups celery, chopped by hand

3 inch piece ginger, peeled and chopped

6 cloves garlic, peeled and chopped

3 green apples, peeled and chopped


Version 3 - Maintenance plan

3 heads green cabbage, shredded in a food processor

6 carrots, large, shredded in a food processor

3 inch piece ginger, peeled and chopped

6 cloves garlic, peeled and chopped

 

TO MAKE CULTURED VEGETABLES

  1. Combine all ingredients in a large bowl.

  2. Remove several cups of this mixture and put into a blender.

  3. Add enough filtered water to make a "brine" the consistency of a thick juice. Blend well and then add brine back into first mixture. Stir well.

  4. Pack mixture down into a 1½ quart glass or stainless steel container. Use your fist, a wooden dowel, or a potato masher to pack veggies tightly.

  5. Fill container almost full, but leave about 2 inches of room at the top for veggies to expand.

  6. Roll up several cabbage leaves into a tight "log" and place them on top to fill the remaining 2 inch space. Clamp jar closed.

  7. Let veggies sit at about a 70 degree room temperature for at least three days. A week is even better. Refrigerate to slow down fermentation. Enjoy!

 

TO USE BODY ECOLOGY'S CULTURE STARTER:

  1. Dissolve one or two packages of starter culture in 1½ cup warm water.

  2. Add aproximately 1 tsp. of some form of sugar to feed the starter (try Rapadura, Sucanat, honey, Agave, or EcoBLOOM for Body Ecology).

  3. Let starter/sugar mixture sit for about 20 minutes or longer while the L. Plantarum and other bacteria wake up and begin enjoying the sugar.

  4. Add this starter culture to the brine (step 3).

 

 

HOW TO USE CULTURED VEGETABLES:

ADD TO SALADS, COOKED VEGETABLES, SNACKS AND MEALS TO INCREASE DIGESTION AND IMMUNE HEALTH. 

Vicki Witt

Clinical Nutritionist, Holistic Coach, Certified LEAP allergy therapist, Reiki Master

BS (Nutr & Food Sci) PG Dip Clin Nutr RNutr

Proud to service all USA and AUS states.

Copyright © 2018 All rights reserved Vicki Witt Nutrition| Website Created by Goober.com.au

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