Homemade Microbiome Support

gut health spring Mar 06, 2023

Spring is a great time to focus on re-inoculating the gut with living cultures to support a healthy microbiome. Many of us are told to take probiotic supplements, but eating homemade probiotic foods is even better.

"Fermented foods, as a group, are highly nutritious and digestible. Fermentation pre-digests foods, making nutrients more bioavailable, and in many cases fermentation generates additional nutrients or removes anti-nutrients or toxins. Ferments with live lactic-acid producing bacteria intact are especially supportive of digestive health, immune function, and general well-being." Sandor Katz, The Art of Fermentation

One of the best ways to support your health with foods is with homemade sauerkraut. It is super easy to make and yummy too.

Here is my favorite recipe:

Basic Kraut Recipe

1/2 red or green organic cabbage

2 t. Salt

optional: add 2 t caraway, ajwain, or cumin seeds

additional, non-chlorinated water mixed with salt (additional brine), if needed 

Shred cabbage by hand or with a food processor. Mix with salt. Massage until cabbage is juicy and limp. Add in seeds to the mixture.

Press the mixture into a quart mason jar and let the juices emerge. Return an hour later and pack down the cabbage even more so the juice covers the top. Place another jar or bag filled with water on top of the cabbage as a weight if the cabbage doesn't stay underneath the juice.

Let it sit for a few days on a counter, out of direct sunlight, until it reaches the desired fermented taste for your liking (usually 3-5 days). Move the kraut to the refrigerator and enjoy a tablespoon or two with a meal each day.

Attending to the gut in alignment with the seasons is the bedrock of living an Ayurvedic lifestyle. It supports you in living well and aging gracefully.

Food can truly be your medicine. This detox experience is about nourishment, not deprivation. You will be amazed at how easy it is.

Enjoy your Kraut!

With love and light,


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