Make your own probiotics!

Woman Eating Cabbage

Woman Eating Sauerkraut

Probiotics are live bacteria that naturally exist in our body – so why ingest more? Probiotics and pathogenic bacteria coexist in the intestinal flora of our gut. When we feel good there’s a healthy balance of these microorganisms, however, when we feel ill our immune system is compromised, depleted or weak and there’s an imbalance of live bacteria.

In addition to improving immune function, probiotics increase digestion and nutrient absorption.  Foods that are rich in probiotics and enzymes are: sauerkraut, kimchi, kefir, miso, fermented nut milk and non-sweetened yogurt.

Here’s a quick, easy recipe for sauerkraut provided to me by one of my instructors at the Hippocrates Health Institute, Viktoras Kulvinskas.

Remove stalk and chop up a red or green cabbage by hand or in a food  processor until thinly sliced. Add half a teaspoon of sea salt and a cup of filtered water and mix. Scoop the cabbage into a bowl. Apply pressure and tightly cover (must be airtight) with a plate as the pressure is instrumental in the fermentation process or use a special pot for making sauerkraut.  Cover bowl with a cloth. Let cabbage sit overnight on a counter at room temperature for 24 hours. Try it! If you prefer your Kraut to be more sour than leave it for 2-3 days total.

Organic Red Cabbage

Homemade Red Sauerkraut. Yum!

If you want to get fancy, experiment using your favorite herbs, like: dill, cilantro, garlic or favorite spices, like: cumin, black pepper or favorite veggies, like: beets or carrots. If you want a sauer and spicy kraut add cayenne pepper or fresh cut jalapeño pepper.

You can serve immediately or refrigerate and serve. Will last 2-3 days in refrigerator.

To your gut health,


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