Fermented Garlic

Yield 1 quart

12 heads of raw garlic

2 tablespoons unrefined sea salt

Herbs to taste, oregano, basil, cilantro (optional)

Filtered water

Separate the heads of garlic and peel. This is the most time consuming part of the process. Check out this video for how to peel garlic quickly. Fill your jar about ¾ of the way, add the salt, any herbs you’d like, if using, and fill leaving about 2” head space with clean, filtered water.

Screw the lid on and place your jar(s) out of direct sunlight for approx. 2-3 weeks. When done fermenting (usually the bubbling stops), place in a cool storage area or the refrigerator. I find the flavor continues to develop, so if you can wait a couple months, you’ll love it even more. Then use whenever you want good fresh, fermented garlic. Yum!!!!

Orange Spice KefirSpicy Orange Kefir

Makes 1 pint

1 pint kefir

1/2 tsp. pumpkin pie spice or a mixture of cinnamon and nutmeg

1 cinnamon stick

Juice from 1/2 small orange

1/2 tbsp. bee pollen

1/2 tbsp. chia seeds

Add all the ingredients together, stir and let sit for approx. 1 hour. This allows the bee pollen and the chia seeds to soften. If you like, you may add a little maple syrup to sweeten a little.

A friend introduced me to a similar recipe and of course I had to tweak it a little. It came out really tasty. This makes a great post-workout protein shake, mix it before your workout and it will be ready when you are done…ENJOY!!!

Beet kvaasBeet Kvaas

3 medium beets

1/4 cup whey or starter juice from a previous batch (about 1/2 to 3/4 cup)

1 tablespoon unrefined sea salt

Filtered water

1/2 gallon glass jar

Wash beets and peel

Chop beets in small approx. 1″ pieces

Put the beets into the jar. Add the whey or starter juice and then fill with water. I usually fill only to the 6 or 7 cup mark on the jar.

Cover the jar and let sit on the countertop, out of direct sunlight for 2-4 days.

Once done fermenting, pour the juice into quart jars, straining the beets and any scum that forms on the top.

Save approx. 10% of the juice to start another batch. You should be able to successfully use the beets again for another batch. To do this, add the 10% juice, the beets and another tablespoon of salt. Fill with water and start the process again.

Sometimes you can get another batch (a third one). I generally compost the beets at this time and start over with fresh beets. You can still use the starter liquid, just use fresh beets.

A serving size is 3-4 ounces and you can drink this a couple times a day, think morning and night, if you like.


Kombucha 1



1 1/2 cups starter (finished Kombucha)

6 green tea bags (You can use black tea, I just prefer green)

1 cup organic cane sugar

3 1/2 cups quarts filtered water, more as needed

Put Scoby and finished Kombucha in a gallon jar. Cover with a paper towel or cheese cloth and secure it with a rubber band.

In a 3-quart pot over medium heat, combine tea bags, sugar and 3 cups water. Bring to a boil, and then remove from heat and cover. Let steep for 15 minutes, covered.

Squeeze liquid out of tea bags, and then remove. Add 2 quarts of cool water to the pot.

Add cooled-down tea to the gallon jar. Add more water to fill to shoulder of jar, just before jar starts narrowing in diameter.

Cover with paper towel or cheese cloth and secure with a rubber band. Leave at room temperature for 5-10 days, until it’s bubbly and tastes slightly sweet and a little sour.

Pour finished Kombucha into another gallon container, leaving Scoby and 1 1/2 cups of Kombucha behind. Repeat the above steps to make more batches.

Transfer finished Kombucha to bottles or tightly lidded jars. Leave at room temperature for 1-2 days to build up carbonation, and then chill until needed. Finished Kombucha keeps indefinitely, but gets more sour and vinegary over time.

Variation: For a darker, richer Kombucha (which is more traditional), use black tea instead of green tea.

Second Ferments: This would be after your first ferment is finished, you can add any number of combinations of fruit, herbs, and tea blends, etc. to add a different flavor profile to your Kombucha.

I sometimes add Blueberries and a piece of Rosemary to the jar and let it sit for a couple of days. I also use some nice medicinal tea blends. Raisins add carbonation too. It only takes a few per jar. I also put pieces of fresh ginger in too.

Something I usually recommend is to taste the Kombucha when you first are making it, that way you know how sweet it is.

After about 5 days, taste it. You’re looking for a slightly sweet, slightly sour taste. If it’s still too sweet, let it continue fermenting.

You’ll get the best carbonation if you can get it to the above state. If it gets more vinegary, it’s still okay, your carbonation won’t be as high and the taste will just be slightly different, which is okay. Some people like it this way.

It really is a personal preference.


Dilly Kraut Dilly Kraut

Makes 1 gallon, 64 servings

1 packet of Caldwell’s Starter Culture plus 1 teaspoon sugar or fruit or vegetable juice, or ½ cup of Kefir Whey

1 small head purple cabbage

3 carrots

1 small beet, any variety

3 garlic cloves

Juice of 3 lemons

3 tablespoons dill weed

If using the starter culture, place ½ cup of water in a glass measuring cup and add the sugar or juice. Then add the culture and stir until dissolved. Let the mixture sit while you chop your vegetables – anywhere between 5 and 15 minutes. If using kefir whey, add it when the recipe calls for culture.

Remove and discard the outer leaves and core of the cabbage.

Shred the cabbage and place it in a large bowl.

Peel and shred the carrots and the beets and then add them to the bowl.

Add the garlic, lemon juice, and dill to the bowl, and mix until thoroughly combined.

Transfer the vegetables to a 1-gallon glass or ceramic container that can be securely sealed.

Add the culture and fill the container with filtered water, leaving at least 2 inches of headspace to let the vegetables bubble and expand as they ferment.

Seal the container and let it sit on your kitchen counter, out of direct sunlight, for 6 days.

Check the vegetables every day to make sure they are fully submerged in the water. If they have risen above the water, simply push them down so they are fully covered.

If any mold formed because the veggies rose above the water, do not worry. Remember, this isn’t harmful. Just scoop out the moldy vegetables and push the rest back under the water.

After 6 days, place the vegetables in cold storage or the refrigerator.

Storage Note: These veggies can be stored in a covered airtight container in the refrigerator for 9-12 months or longer!

Berry Syrup

Fermented Berry Syrup

This is very simple to make and something I like to keep on hand. It’s so versatile for desserts, pancakes, waffles, ice cream or add to water for a refreshing soda water.

4 cups mixed berries

2 teaspoons sea salt

¼ cup whey

¼ cup Rapadura or organic sugar

1 cup maple syrup

Directions: In a bowl, mix together washed berries, salt, whey and sugar. Mash berries into a liquid sauce. Place into a clean, quart-size jar with a tight lid. Leave on the counter at room temperature to ferment for 48-72 hours. After fermentation, stir in the maple syrup.* Store in the refrigerator for up to 2 months.

*For more fizzy syrup and one that’s less sweet, add the maple syrup to the berry mixture before you ferment.

Recipe courtesy of Cultures for Health – photo courtesy of   .

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