Tuesday, March 18, 2014

How to Ferment food and make Sauerkraut for maximum probiotic

Do you get a bloated stomach, constantly battling with gut issues, low immune system, sugar cravings?
Did you know there is a healing way of life? Are you fermenting foods and live

I am very excited in the middle of publishing my third book and playing having fun with RAW and  'fermenting foods'

My main message is healing and preventative health. We all know probiotics  is what heals the GUT. But are you fermenting?

Before I share my new recipe please I want to share my values for the Mind Body Transformation work. See recipe below.

                                                        Mind Body Transformation  
                           ‘Live life mindfully, live food a live vibrant body and positive mind’


My purpose is to help you transform your mind and body, make lifestyle changes so you can live healthy, pain free body, happy with longevity.
Everything I provide for you in this book is designed to accelerate your energy and well being to create a healthy balance fulfilling lifestyle so you can have the energy  to live your  busy life.

My Mission
My mission at MBT is three inspired actions
1.     To educate and empower a community of heart centered people to create healthy changes
2.     To deliver highly effective nutrition recipes, ideas programs and exercise workouts
3.     To form a community hub of all my books and training of resources to assist people in sharing my message to busy modern day people to make vital changes now and create a spiral effect in sharing my message ‘Live with preventative  health and healing actions’ to minimize the illness and disease.
My vision
My vision is simply to live in a world where everyone becomes more conscious and aware of what they are eating, breathing in, thinking and feeling.
A world in which each individual has complete alignment and balance in mind Body Spirit. Alignment between thoughts and actions.  A world of appreciation, sharing, happiness and great health. A world with less illness and disease, stress but EMPOWERMENT gratitude love, health and happiness.

My values
Compassion- I have walked in your shoes
Mind and body connection through healthy diet and Yoga practice- you don't have to get old and live with pain.
Gratitude – Practicing daily gratitude toward nature and the resources , focusing on what we do have not the lack of. 

Now what you have been waiting for How To FERMENT veges and why?

Sauerkraut is a probiotic food
The lactic acid process that naturally preserves sauerkraut is ripe with probiotic power.  The good bacteria that are common to lactic acid preserved food, there is Lactobacillus acidophilusL. bulgaricusL. plantarumL. caretL. pentoaceticusL brevis and L. thermophiles. There is a wide range of healthy bacteria responsible for these tasty ferments, so you won’t find the same good bacteria count in every batch, but what you will find is a product brimming with healthy probiotics that will help ensure good gut health. Because of antibiotic use, and even the chlorine in our water, the healthy bacteria in our systems are often beaten down. Including naturally fermented foods such as sauerkraut is an excellent way to rebuild healthy gut bacteria levels.


1 red cabbage 
2 carrots 
2 tbspn  Himalayan salt 


1 tspn celery seeds, divided 
1 tspn dill seeds, divided 
1 tspn black peppercorns, divided 
1 bay leave


Shred, slice or grate cabbage, using a food processor or by knife. Finely slice like a coleslaw consistency 
Do the same for the carrots

You can add to a huge mixing bowl. Add the salt and toss to combine. Leave while you clean up the kitchen, for 30 minutes. 

Then go back to it and knead the veges. Then fill your mason jar, add spices, keep pressing down on the veges and you will see the water submerging this should be during fermentation.
I used small plastic bags filled with rice to act as a weight.

Squash the veges down hard, checking their is no missed air traps, it is important the veges are well covered in liquid. 

Add spices - Optional 

Seal your jars with  lids, out of direct sunlight on your kitchen bench at room temperature.
The kraut may bubble as it ferments, so it can be a good idea to place the jars in a shallow baking dish.
If the veges haven't released enough liquid by the second day to stay submerged, you will want to top them with brine.

Bring water and salt to the boil stir until the salt is completely dissolved, then let cool and add to the veges.
Leave a n inch or two head space in the jars. Add weight again and seal. You will see the bubbling over the next couple of days, it is facilitating as the bubbles are the off-gassing of  CARBON DIOXIDE from lactic acid bacteria at work.
Once a day loosen the lids to let the fermentation gases escape. Pay attention to any veges that have worked their way up the side of the jar or around the bag, you will want to push them back down so they do not go mouldy. 

As the lactic acid bacteria proliferates, your cabbage will turn into sauerkraut. Theoretically your cabbage is ALIVE with probiotics, by day four it can be eaten, hover for best flavour you can leave it from anywhere from one week - 3 weeks depending on how warm the room temperature is. Warmer climates speed up fermentation while cooler temps slow the process.

Refrigerating slows down the process so once ready you can eat and enjoy.