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  1. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  2. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  3. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  4. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  5. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  6. Class 318 | Garden Confetti Bread Cooking Demonstration
  7. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  8. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  9. Class #315 | 12 - Steps To Improve Your Metabolism
  10. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  11. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  12. Class #312 - Calling All Health Geeks & Health Enthusiasts
  13. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  14. Class #310 - Using Bread Makers and Milling Whole Grains
  15. Class #309 - Get Excited and Get It Done
  16. Class #308 - Anti-Cancer Diet
  17. Class #307 - Cancer Diagnosis on a Protective Diet
  18. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  19. Class #305 - Protective Sprouts
  20. Class #304 - Personal Weight Loss Consultation
  21. Class #303 - ProtectiveDiet.com Tutorial
  22. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  23. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  24. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  25. Class #299 | Making Organic Soymilk & Yogurt
  26. Class #298 | Stress Elimination Challenge
  27. Class #297 - Fall Harvest and Winter Food Storage
  28. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  29. Class #295 | 48-Hour Fast: Day Two
  30. Class #294 | 48-Hour Fast: Day One Support
  31. Class #293 | 48-Hour Fast: Plan & Prep Guide
  32. Class #292 | Travel - Manifest - Peach Buckle
  33. Class #291 | July Garden Tour : Learn as we GROW with community support
  34. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  35. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  36. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  37. Class #287 | Achieving A Pro Mindset
  38. Class #286 - Our New Workplace for Wellness
  39. Class #285 Protective Kimchi 101
  40. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  41. Class #283 - Melt & Bake Cheeze Pro Tips
  42. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  43. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  44. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  45. Class #279 | Nutty Butter & The Noodle Bowl
  46. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  47. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  48. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  49. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  50. Class #274 - Road Trip Travel
  51. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  52. Class #272 - Allergies and the Microbiome
  53. Class #271 - You Can’t Outrun an Unhealthy Diet
  54. Class #270 - Protective Diet Pro Tips
  55. Class #269 - Getting Comfortable Enjoying Delicious Food
  56. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  57. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  58. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  59. Class #265 - What's Your Food Mood
  60. Class #264 – Two Years Day Fasting on a Protective Diet
  61. Class #263 – Bag of Questions
  62. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  63. Class #261 - Eliminate Produce Waste & Shopping Trips
  64. Free Class #260 - Day One On a Protective Diet
  65. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  66. Class #258 - Pandemic Pantry
  67. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  68. Class #256 – Cornflakes & Cholesterol
  69. Class #255 – Baking Bread & Following Through on a Protective Diet
  70. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  71. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  72. Class #252 - Making MoJos - New Year New You
  73. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  74. Class #250 – Instant Vanilla Extract
  75. Class #249 – Paralyzed By Stress
  76. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  77. Class #247 – Intro to Indian
  78. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  79. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  80. Class #244 – Back To The Basics 2019
  81. Class #243 – Health Benefits of Spicy Food
  82. Class #242 – Tips From The Pros Weekend
  83. Class #241 – Increase Protective Lycopene with Fermented Salsa
  84. Class #240 – All Natural Beauty
  85. Class #239 – Tweak Your Physique
  86. Class #238 – Protective Beverages
  87. Class #237 – What I Eat In A Day Spring 2019
  88. Class #236 – Weeknight Setup SUS
  89. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  90. Class #234 – Know Your Fast Five
  91. Class #233 – Biology of Burning Body Fat
  92. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  93. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  94. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  95. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  96. Class #228 - Benefits of Fermented Food
  97. Class #227 - Navigating ProtectiveDiet.com
  98. Class #226 - New Year/New You
  99. Class #225 - Dementia Defense
  100. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  101. Class #223 – Call To Action
  102. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  103. Class #221 – Day Fast and Feast
  104. Class #220 – Day Fast & Feast Guide
  105. Class #219 - Day Fasting on a Plant Based Diet
  106. Class #218 - The Hideous Truth of Opioid Addiction
  107. Class #217 - Baby Jack Ribs BBQ or Baked
  108. Class #216 – I Lost My Way
  109. Class #215 – Glamping On A Protective Diet
  110. Class #214 – In Flight Travel Meal Made Easy
  111. Class #213 – Healthiest Summer Kick-off Challenge
  112. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  113. Class #211 - Weighing the Risks of Cancer Screening
  114. Class #210 - Easy Bake Loaf Bread
  115. Class #209 - Soup for One
  116. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  117. Class # 207 - The Need To Feed
  118. Class #206 - Tea Ritual & Spices for Protection
  119. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  120. Class # 204 - Body Management & Understanding Cancer
  121. Size 22 to a Size 2
  122. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  123. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  124. Class #201 - Kitchen Peptalk
  125. Class #200 - Stop The Snacks Challenge
  126. Class #199 - Organic Co-Op Shopping Tour
  127. Class #198 - Grocery Store Restock
  128. Class #197 - Costco Run
  129. Class #196 - International Market Tour
  130. Class #195 - Navigating Holiday Dinners
  131. Class #194 - Co-Cooking Cherry Cheeze Danish
  132. Class #193 - Co-Cooking A Taste of Thanksgiving
  133. Class #192 - Co-Cooking Sauerkraut
  134. Class #191 - Healthy Halloween Treats & Co-Cooking
  135. Class #190 - Cancer & Angiogenesis Inhibitors
  136. Class #189 - Co-Cooking Egg-less Omelet
  137. Class #188 - Co-Cooking Apple Fritter Cake
  138. Class #187 - The PD Groove
  139. Class #186 - Co-cooking Flatbread Pizza
  140. Class #185 - Picnic with Julie Marie
  141. Class #184 - Dinner Party with Julie Marie
  142. Class #183 - Batch Cooking Can Stall Weight Loss
  143. Class #182 - A Summer Day Eating PD
  144. Class #181 - Keep It Out & Keep It Off
  145. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  146. Class #179 - Weekend of Wellness
  147. Class #178 - All Natural Cleaning
  148. Class #177 - Annual Halftime Checkin
  149. Class #176 - PD Picnic Packing
  150. Class #175 - Mastering Oil-free Grilled Pizza
  151. Class #174 - Downsizing Daily Salads
  152. Class #173 - Fat-Free Salad Dressing 101
  153. Class #172 - Falafel Party & Protective Spices
  154. Class #171 - The Burden Of Thin
  155. Class #170 - Slimming Down With Biscuits & Gravy
  156. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  157. Class #168 - Making Quick-Mix Pizza
  158. Class #167 - Opiods Causing More Pain Than Surgery
  159. Class #166 - A Winter Day Eating PD
  160. Class #165 - Rolling Sushi & Gimbop
  161. Class #164 - Eliminate, Heal and Achieve Optimal Health
  162. Class #163 - Handicapping The Binge
  163. Class #162 - Emergency Hospital Prep
  164. Class #161 - Tips For Limiting Stress In Challenging Times
  165. Class #160 - Feeling Anxious About Greens
  166. Class #159 - Sweet Action Saturday
  167. Class #158 - Be The Boss Of Your Body
  168. Class #157 - Preparing To Be Away
  169. Class #156 - Calendar of Achievements
  170. Class #155 - Cancer Prevention & Regression on a Protective Diet
  171. Class #154 – Daily Application
  172. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  173. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  174. Class #151 - Hosting House Guests Protective Diet Style
  175. Class #150 - Complimentary Video Coaching Hour
  176. Class 149 - Video Coaching Hour
  177. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  178. Class #147 - Pressure Cooker Stir Fry
  179. Class #146 - Video Coaching Hour
  180. Class #145 - Cutting Food Costs & Improving Food Quality
  181. Class #144 - Mastering Mindful Eating Part 2: Following Through
  182. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  183. Class #142 - Video Coaching Hour
  184. Waking Up In America radio interview
  185. Class #141 - Maintaining A Healthy Weight & Vitality
  186. Class #140 - Video Coaching Hour
  187. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  188. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  189. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  190. Class #136 - Oil-Free Grilling Techniques Part 1
  191. Class #135 - Packing a PD Picnic or Water Park Tailgate
  192. Class #134 - Tea Party Sipping on Liquid Antioxidants
  193. Class #133 - Spices and Aromatic Herbs
  194. Class #132 - Making Cutlets
  195. Class 131 - Video Coaching Hour #1
  196. Class #130 - Yogurt & Notzzarella Cheeze
  197. Class #129 - Daily Actions to Eliminate Stress
  198. Class #128 - Vitamins, Sunscreen and How They Work
  199. Class #127 – Kitchen Tools – Efficiency & Fun
  200. Class #126 - Cancer: The Protective Diet Advantage
  201. Class #125 - Kitchen Tools - Beginner Essentials
  202. Class #124 - Pick a Positive Proactive Partner
  203. Class #123 - Set It & Forget It Meals
  204. Class #122 - Freedom To Succeed
  205. Class #121 - Enjoying Cruciferous Vegetables
  206. Class #120 - Seven Steps to Overcoming Self Doubt
  207. Class #119 - Chili Cook-Off on Game-Day
  208. Class #118 - SUS - Set-Up For Success
  209. Class #117 - Fresh Restock
  210. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  211. Class #115 - Rice Dishes From Around the World
  212. Class #114 - Kicking off the New Year
  213. Class #113 - Authentic Salsa
  214. Class #112 - Daily Spa Rituals
  215. Class #111 - Coffee and Diet Soda
  216. Class #110 - PD Holiday Mock-Tail Party
  217. Class #109 - Protection For Our Planet
  218. Class #108 - Whole Food Detox and Taste-bud Reprogram
  219. Class #107 - ProtectiveDiet.com User Guide
  220. Class #106 - Holiday Stress
  221. Class #105 - Commitment Class Kick Off
  222. Class #104 - KP Duty
  223. Class #103 - Learn Tips From A Minimalist
  224. Class #102 - Planning For Success
  225. Class #101 - Soup Month
  226. Class #100 - Eating A Diet In Perfect Balance
  227. Class #099 - Visualize Optimal Health
  228. Class #098 - Set Up Sunday
  229. Class #097 - 21 Meals to PD Mastery
  230. Class #096 - Kitchen Set-Up for Efficiency
  231. Class #095 - Back to school lunch packing Protective Diet Style
  232. Class #094 - Getting Back On Track
  233. Class #093 - Micro Goals
  234. Class #092 - Food Anxiety
  235. Class #091 - Transitioning to a Plant-Based Household
  236. Class #090 - Pizza Party
  237. Class #089 - Goal Setting
  238. Class #088 - Summer Holidays Protective Diet Style
  239. Class #087 - Pantry Par Stocking System
  240. Class #086 - Sugar In Health Food Camouflage
  241. Class #085 - Simplicity & Meal Satisfaction
  242. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  243. Class #083 - Sip on this
  244. Class #082 - Mastering Label Reading & Understanding Food Additives
  245. Class #081 - Your Body's Sweet Spot
  246. Class #080 - Shift from Deprivation to Privilege
  247. Class #079 - Dining Out Protective Diet Style
  248. Class #078 - Checkup Follow up visit
  249. Class #077 - Spectacular Salads - PD salad prep 101
  250. Class #076 - The Three Phases Of Recovery & Following Through
  251. Class #075 - Spring Cleaning
  252. Class #074 - Oven Tips and Tricks
  253. Class #073 - Super Tasters and Taste Bud Evolution
  254. Class #072 - The PD-Practice Check-Up
  255. Class #071 - The power of the imagination
  256. Class #070 - Eliminating Doubt
  257. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  258. Class #068 - Beans, Beans, Beans
  259. Class #067 - The Practice Of Gratitude
  260. Class #066 - Checking Into Your Healthy Life
  261. Class #065 - Kitchen Spa
  262. Class #064 - Secure Your Own Mask First
  263. Class #063 - Stove Top Tips & Tricks
  264. Class #062 - New Year! New Resolution
  265. Class #061 - Enjoying Your Journey to Goal
  266. Class #060 - Simple Meal Planning
  267. Class #059 - Encouraging and Coaching
  268. Class #058 - Improving Knife Skills
  269. Class #057 - Optimal Outlook
  270. Class #056 - Protective Diet & The Holidays
  271. Class #055 - Traveling Protective Diet Style
  272. Class #054 - Excuses Are Just Excuses
  273. Class #053 - Garlic Party
  274. Class #052 - Microwave...Yea or Nay
  275. Class #051 - We're Talking Tofu
  276. Class #050 - Let’s Talk & Cook Potatoes
  277. Class #048 - Greens and their importance in a Protective Diet
  278. Class #047 - Chopping, dicing, slicing and shredding
  279. Class #046 - Type I & Type II Diabetes
  280. Class #045 - Weight loss average on a Protective Diet
  281. Class #044 - Fundamentals
  282. Class #043 - Are some grains better than others?
  283. Class #042 - Protection For Human Health, The Animals & Planet Earth
  284. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  285. Class #040 - Recipes for Success
  286. Class #039 - Lunch Packing
  287. Class #038 - Cooking with Kids
  288. Class #037 - Sleeping Like A Rock
  289. Class #036 - Nuts
  290. Class #035 - Search Box Dinners & Meals Without Planning
  291. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  292. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  293. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  294. Class #031 - Indigestion and Digestive Issues
  295. Class #030 - Workouts and Weight Loss
  296. Class #029 - Why am I sick?
  297. Class #028 - Inner Child Frame of Mind
  298. Class #027 - Being Challenged By Diet Trends
  299. Class #026 - Outdated recommendations in the Health Care System
  300. Class #024 - Food Obsessions
  301. Bonus - Grocery Store Tour of Costco
  302. Class #025 - Accepting and Loving The New Healthy You
  303. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  304. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  305. Class #021 - Emotional Eating
  306. Class #020 - Food Additives & Code Names
  307. Class #019 - Kitchen Tools
  308. Class #018 - Raw vs. Cooked
  309. Class #017 - How to travel on a Protective Diet
  310. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  311. Class #015 - GMOs & Non-Organics
  312. Class #014 - Acknowledging Your Achievements
  313. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  314. Class #012 - How To Identify and Eliminate Emotional Eating
  315. Class #011 - Pantry Staples & Refridgerator Stocking
  316. Class #010 - Greens Discussion
  317. Class #009 - Alcoholic Beverages
  318. Class #008 - Understanding Cholesterol
  319. Class #007 - Understanding the Endothelium
  320. Class #006 - Taste bud reprogramming and eliminating food cravings
  321. Class #005 - Vitamin supplementation
  322. Class #004 - Lead By Example & Walk The Walk
  323. Class #003 - Protein sources & ideal amounts
  324. Class #002 - Identify true hunger, food cravings and emotional eating
  325. Class #001 - Starting a Protective Diet
Class 8 of 325
In Progress

Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation

Julie Marie September 13, 2022

Protective Diet Class #316

Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation

We discuss the function of natural prebiotics and probiotics that benefit the gut microbiome, while learning a simple technique to preserve a variety of vegetables and fruits by populating them with probiotics that protect our health and combat inflammation.

Announcements

Vocabulary

PrebioticsProbioticsMicrobiotaAnthocyaninsSulforaphane
EpitheliumVagus NerveShort Chained Fatty AcidsLactobacillusLactic Acid

Action Steps to Preserve the Harvest from Garden to Gut

Prebiotics: Plant fiber; the fiber in all fruits, vegetables and whole grains.
Probiotics: The beneficial microbial life that inhabits our body.
The Good News: Only 10 % of your body is human DNA or hereditary traits that you have no control over. The remaining 90% is a mass of microbes that can be manipulated and populated for betterment and healing.
  • Understand the Relationship: Plant Fiber and the Microbiome
  • Plant fiber is the only source of nourishment for healthy gut microbes.
  • When we eat plant fiber (prebiotics), we feed the beneficial microbial population in our gut. They digest the plant fiber, and produce a byproduct of short-chained fatty acids (SCFAs) that bathe the body in a repairing, healing wash of anti-inflammatory calm.
  • If the gut wall (epithelium) has leaks and breaks, food particles transfer through it into our blood causing an inflammatory immune response that manifests as food sensitivities. We can heal the epithelium by populating beneficial gut microbes. The short-chained fatty acids they produce repair and tighten gaps in the epithelium so food/bacteria/viruses can’t pass through.
  • The gut wall (epithelium) is the foundation of our immune system.
  • Eating a variety of plant fiber populates a robust and diverse microbiota, which is critical.
  • Low diversity of gut microbes is correlated with autoimmune and inflammatory diseases, autism, heart disease, cancer, every mental illness, and every leading cause of death.
  • On a Protective Diet, we eliminate foods that bring in bad microbes, and we enjoy foods that promote good microbes. The healthy microbial population multiplies, and the unhealthy microbes die off quickly due to starvation.
  • Our microbes direct our food preferences and even our mood. When we eat the foods they prefer, these microscopic lifeforms send dopamine and other wonderful neurotransmitters from gut to brain by way of the Vagus Nerve, reinforcing our behavior.
  • Over time our food preferences change to match the needs of the dominant microbial population living in our gut. Unhealthy microbes cause cravings for the unhealthy foods that help them thrive.
  • Drink Calorie-Free Herbal Beverages to Promote Beneficial Microbes
  • Herbal Beverages such as Flower Water (hibiscus), Blue Chai (butterfly pea flower), and African Red (rooibos) are loaded with anthocyanins, which are anti-aging, cellular healing, and cardio-protective. Beneficial microbes love these calorie-free beverages. They light up when you consume them.
  • Store them in glass water bottles in your fridge for tremendous eye appeal—kids love them.
  • Label them with notes that remind you of the protective advantages you are giving yourself as you drink them.
  • Use Small Batch Fermentation to Multiply Beneficial Microbes
  • Lactobacillus is a beneficial microbe that exists on all garden vegetables and fruits. If we provide it with an anaerobic environment (no air) and a food source, it will multiply and populate. The microbes will ferment and digest the sugars and plant fiber and produce lactic acid—a natural preservative that imparts a vinegary tang and prevents bacterial growth.
  • Fermentation mellows the flavor of onion, garlic, cabbage, and cranberries, making them palatable and more digestible.
  • Buy and freeze fresh cranberries by the bagful at Thanksgiving time so you can ferment them year-round.
  • Fermented foods contain live, active probiotics that become your first line of defense against pathogens and inflammation.
  • Check out the Protective Diet Fermented Recipe Collection for 20+ ways to preserve your harvest through fermentation.

Make 7-Day Sauerkraut— follow the recipe for 7-Day Sauerkraut and these tips shared in the live demonstration.

Prep harvest/purchase your cabbages and gather equipment– Go for organic cabbage when you can. Pesticides and herbicides kill healthy gut microbes. – Use one red and one green cabbage together to produce 4 quarts of vibrant ruby red sauerkraut. – Red cabbage adds a protective phytochemical called anthocyanin (the red/blue/purple color in fresh fruits   and vegetables) that has anti-aging, cellular healing, UV protective benefits, and healthy microbes love it. – Begin with clean hands & fingernails, cutting board, knife, jars and lids, but no need to sanitize anything.
Chop prepare the cabbage for fermentation– Slice cabbage with a knife by hand into ¼ inch shreds. Thinner shreds make mushy kraut. – Keep the crunchy texture by slicing on the thicker side. This is faster than setting up a food processor. – Chopping creates greater surface area for salt to penetrate and pull out the vegetable juices.
Brine create brine to keep your cabbage safe from harmful bacteria– To create brine, add salt (non-iodized and additive-free) at a ratio of 7 grams of salt to 1 pound of cabbage. – Two average sized cabbages (about six pounds total) would require about 2 Tablespoons of salt. – Massage and squeeze the salted cabbage to break cell walls and release liquid. This is the brine. Do not add   water. Just keep massaging with strong hands. It can take several minutes to release enough liquid.
Pack pack the jars tightly to remove air pockets– Use a jar funnel to neatly pack the sauerkraut into jars. – Use your fist, or a fermentation tamper (highly recommended if you are making several jars) to pack down. – Lactobacillus will thrive and multiply in an anaerobic environment, so remove all air pockets. – Leave some space at the top for more brine, a weight, and active fermentation to take place.
Submerge & Seal keep it submerged– Pour any brine left in the bowl into the jars. Be sure any extra bits of cabbage are below the brine. – Weigh it down to keep it below the brine using Julie’s favorite fermentation weights, or find a flat rock that   fits in the mouth of your jar, wash it and wrap in plastic wrap. Or use a plastic bag with marbles or water. – Cap the jars tightly. Use plastic lids, if possible. Metal lids tend to rust from contact with lactic acid.
Ferment lactobacillus digests sugar & fiber in the cabbage, producing lactic acid, a natural preservative– Wipe off the outside of the jars. Use a permanent marker to write the day of the week on the jar. – Place the jar on a tray or bowl to catch any bubble over. Keep it near the sink, out of direct sunlight. – Keep it away from heat or it may grow bad bacteria before lactobacillus has a chance to protect it. – Ferment at room temperature for seven days. Examine it daily. Pour any collected liquids into the sink. – If a white film develops, that is harmless Kahm yeast. It may change the flavor slightly. You can remove it. – If a black or blue layer develops, that is mold. Bacteria were introduced before the lactic acid developed.
Store refrigerate to stop probiotics from multiplying– On the seventh day, clean the outside of the jar and lid and place the sauerkraut in the refrigerator. – Fermenting longer can make it smell & taste funky due to microbial activity and sulforaphane production. – It will stay fresh in the refrigerator for one year, until your next harvest. After that, texture may change. – Heat canning sauerkraut is safe but kills the probiotics.
– Do not eat warm sauerkraut. Chill before eating or judging it.
Enjoy effortlessly add probiotic-rich flavor to your meals– The strong smell of sauerkraut is from sulforaphane production. Cruciferous vegetables, like cabbage,   produce a powerful anti-cancer phytochemical called sulforaphane when they are chopped. – When offering sauerkraut to family and friends, serve in a condiment dish or add it to their plate as a pretty   pink garnish. Do not open the jar in front of them due to the strong smell of sulforaphane production.

Student Q&A

Q: Where do you get herbs to make the protective beverages? (minute 25:30)

Q: How long does it take to brew the beverages? (minute 26:50)

Q: Does the lid ever blow off during the fermentation process? (minute 32:35)

Q: How much sauerkraut (or other fermented garnishes) should we eat every day for the probiotic benefits? (minute 38:10)

Encouragement

  • We don’t have to stay sick or be a victim of suffering. All it takes is creating a Workplace for Wellness, following the recipes, and eating them. The weight will fall off like magic! The average weight loss is 10 lbs a month. You can get off your medication for life.

“This sauerkraut will make a plain brown rice grain bowl delicious!

We put it on everything.”

Recommended Classes

#228 Benefits of Fermented Food#232 Probiotic Pickles#265 What’s Your Food Mood
#229 Fermentation Techniques part 1: Water Brining#241 Fermented Salsa#257 How the Gut Microbiota Influences Our Behavior and Controls Our Wellbeing
#230 Fermentation Techniques part 2: Probiotic Hot Sauce#285 Protective Kimchi 101
#231 Enjoying Fermented Food#281 Making Perfect Yogurt

Class Description:

We discuss the function of natural prebiotics and probiotics that benefit the gut microbiome, while learning a simple technique to preserve a variety of vegetables and fruits by populating them with probiotics that protect our health and combat inflammation.

Class URL: https://protectivediet.com/lessons/class-316-seven-day-sauerkraut-preserve-your-harvest-with-small-batch-fermentation

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