Winter Fermented Vegetables

Natural fermentation of foods preserves important nutrients while creating beneficial probiotics to improve digestion. Lactic acid created in the fermentation process preserves food and builds b-vitamins and Omega-3 fatty acids.  Around the world, foods like sauerkraut, kimchi, and other fermented vegetables and dairy products have provided necessary nutrients for people in times of seasonal fresh food scarcity.

The ancient technique of lacto-fermentation is a simple process, easy to perform at home with a few ingredients.

Homemade Sauerkraut in a Mason Jar

Makes 1 to 1 1/2 quarts

1 medium head green cabbage (about 3 pounds) 
1 1/2 tablespoons kosher salt
1 tablespoons caraway seeds (optional, for flavor)

Cutting board
Chef's knife
Mixing bowl
2-quart wide-mouth canning jar (or two-quart mason jars) 
Canning funnel (optional) 
Smaller jelly jar that fits inside the larger mason jar
Clean stones, marbles, or other weights for weighing the jelly jar
Cloth for covering the jar
Rubber band or twine for securing the cloth

For full Instructions visit