ALSOBYDONNASCHWENKCulturedFoodforLife:HowtoMakeandServeDelicious

ProbioticFoodsforBetterHealthandWellnessTheabovebookisavailableatyourlocalbookstore,ormaybeorderedbyvisiting:

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Copyright©2015byDonnaSchwenk

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Theauthorof thisbookdoesnotdispensemedicaladviceorprescribe theuseofanytechniqueasaformoftreatmentforphysical,emotional,ormedicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.Theintentoftheauthorisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotionalandspiritualwell-being.Intheeventyouuseanyoftheinformationinthisbookforyourself,theauthorandthepublisherassumenoresponsibilityforyouractions.

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Tomyhusband,Ron,whotellsmeagainandagain:“Arisingtideliftsallboats.”

CONTENTSYourCulturedFoodGuide

Introduction

PARTI:FERMENTINGHEALTH

Chapter1:TheHundredTrillionFriendsYouDidn’tKnowYouHad

Chapter2:TheTrilogy

Chapter3:Prebiotics:AnotherDigestiveAlly

Chapter4:YourHealthandCulturedFoods

Chapter5:BringingtheTrilogyintoYourLife

PARTII:THERECIPES

Chapter6:TheBasics

Chapter7:BreakfastTreatsandSmoothies

Chapter8:DipsandAppetizers

Chapter9:MainCourses

Chapter10:SideDishesandSalads

Chapter11:Desserts

Chapter12:Beverages

Chapter13:Condiments,Dressings,Flavorings,andPickles

Afterword:LovingYourHundredTrillionFriends

Appendix:Your21-DayTrilogyProgram

MetricConversionTables

Endnotes

Index

Acknowledgments

AbouttheAuthor

YOURCULTUREDFOODGUIDEDramatically improveyourhealthbyeating foods filledwithdynamicprobiotics that

supercharge your body! Join Donna Schwenk at www.culturedfoodlife.com—a specialplacewhereyoucangotofindinformationandinspiration.Learnnotonlyhowtomakeculturedfoodsbutalsohowtomaketheminwaysthatyourentirefamilywilllove.Thereare numerous resources to help youon this newand exciting journey.Checkout just afew:

Freerecipes,articles,andvideos—plusafreeGettingStartedGuidee-book—tohelpyoubeginyourjourney.Hundredsofphotos,includingimagesofmostofthefoodsinthisbook.Onlinestorewithlinkstoproductsandingredientsmentionedinthisbook—andthat Donna uses every day when making cultured foods. Just visitwww.culturedfoodlife.com/store.Up-to-date, worldwide information on where to get culturing products andingredients, including Cutting Edge starter culture. Go towww.culturedfoodlife.com/worldwidetolearnmore.Acommunityofenthusiastswhohaveshareddozensofinspiringtestimonialsabout how cultured foods changed their lives. These are the stories that keepDonnagoingdayafterday.Biotic Promembership that gives you access to premium content, includingexclusiveonlinerecipesandhoursofqualityvideosculledfromDonna’sclassesand her home-cooking adventures—there’s even one about making culturedfoodsonaboat.Plus,youcancatch“Donna’sRoadMap,”herseriesofminivideosthatanswerallyourquestionsaboutcreatingandenjoyingculturedfoods.Checkoutwww.culturedfoodlife.com/members.MembershipForum, a place (towhich, as aBiotic Pro, you’ll have access)whereyoucanaskquestions,shareyourstories,andgethelpwithanythingandeverythingrelatedtoculturedfoods.

To all of you who’ve avoided cultured foods, thinking that they’re daunting anddifficult,visitwww.culturedfoodlife.com to findout justhowsimple it is to incorporatethesefoodsintoyourlifeandtolearnhoweasytheyaretoprepare.

INTRODUCTION“Youtakepeople,youputthemonajourney,yougive

themperil,youfindoutwhotheyreallyare.”

—JossWhedon

Whydidyoupickupthisbook,andhowdidyoufindit?

I don’t believe in coincidences. I believe that we are drawn to the things we needwhetherweknow it ornot.Myguess is thatyou’renot feelingwell.Thatyou’vebeensearchingforsomethingthatwillhelpyoutakecareofthosedigestiveproblemsorthosehayfeversymptoms.Thatyou’relookingforanaturalwaytohandleyourdiabetesorhighbloodpressure.Andletmesay,you’vebeendrawntotherightplace.

This is exactly what happened to me 13 years ago, when, sick and depressed, IhappeneduponaquotebyHippocrates,thefatherofWesternmedicine,thatshookmetomycore:

“Alldiseasebeginsinthegut.”

What did thismean?At the time I had no idea, but Iwanted to find out. In fact, itbecame my mission. And that’s when I discovered cultured foods—specifically kefir,kombucha, and cultured vegetables. I now refer to these three things as the Trilogy, ahealingpowerhouseoffoods.

WhenIstartedeatingculturedfoods,everyailmentIhadwentaway.Iwatchedasthesefoodshealedmytinybaby.Thentheyhealedmyteenagerfromirritablebowelsyndrome.Iwasastoundedastheyworkedmiraclesinmyfriendsandtheirchildren.Problemslikeulcers, asthma, and digestive issues went away completely. How could something sosimplechangeeverybody?

What I learned is that eating cultured foods floods your body with billions of goodbacteria that help balance your gut, which allows your body to heal itself. And this isexactlywhatIwantforyou.

Inthesepages,Ilayoutboththesciencebehindhowthesefoodsworkandinformationabout how to incorporate them into your own life. I’ll show you, step by step, how tomakeeachoneandgiveyousomeofmyfavoriterecipes,plushintsandtipsabouthowtobringthemintoyourdailyroutine.I’vealsolaidouta21-dayplanthattakesyoubythehand and explains in very clear termswhat to do each day in an effort to eat all threefoods.

Youmaybehesitanttotryculturedfoodsatfirst,butIhopeyouwillletmehelpyou.We’llwalkthisroadtogether.Ithinkit’stime;don’tyou?Grabacupofteaandacomfyspotandlet’sbegintogether,justyouandme.

Ihopewecanhaveanepidemicofwellness,andIhopeIcanhelpyoubelieveinyourownwellness.Itisthesweetestwaytoliveyourlife.

PARTI

FermentingHealth

CHAPTER1

TheHundredTrillionFriendsYouDidn’tKnowYouHad

Struggleswillalwaysrevealtruefriends—andperhapsfriendsyouneverknewyouhad.

Iknowthismaybehardtobelieve,butyourbodyisconstantlyremakingitself.Yourlungs are only two to three weeks old and the cells in them are constantly renewingthemselves.Yourintestinesarebeingreplacedeverytwotothreedays.Thesurfacelayerofyourskinisneweverytwotothreeweeks,andyourliverisneweveryfivemonths.Itmaysoundcrazy,butyoucantake70percentofsomeone’sliverawayinanoperationandabout90percentwillgrowbackintwomonths.

When I first heard this, I didn’t really believe it.But now I’ve experienced firsthandhowself-healingandamazingthehumanbodycanbe—aslongasyousupplyitwithwhatitneedstothrive.

Ifyouhaveheardmystorybefore,youknowthatIwasanewmomat41yearsoldwithdiabetes,highbloodpressure,andafour-poundpreemiewhowasdeliveredsevenandahalfweeksearlytosavemylife.Thankfullythestorydidn’tendthere.Instead, itwasawake-upcall. Ihad to findaway togethealthy somybabyand the restofmy familywouldn’thavetolivewithoutme.Ifeltdesperate,soIwentonasearchforhelp.

Inthissearch,Iwasdrawntoprobioticfoods,whichcontainlive,good-for-youbacteria—justasyouweredrawntothisbook.Filledwithanunquenchableyearning,Istartedtobringthemintomylife.Ididn’tknowwhattheywoulddo,butIcravedthem.AndwhatIfoundwasthattheyreversedthesymptomsandlife-threateningwarningsignsinmyownlife—and theymademyyoung infant thrive likeneverbefore.Howcould these specialfoodshavesuchanimpactonmytinybabyandme?

Thisquestionsetmeonanewpathofresearchandlearning,whileitssubject—culturedfoods—helped me overcome the despair I was feeling.My sadness turned to joy, andeverysingleareaofmylifebegantochange.Idiscoveredsomanythingsaboutmybody,suchasthehundredtrillionbestfriendsIdidn’tevenknowIhad.

MAKINGFRIENDSWITHBACTERIA

Thenumberofbacteria inyourbodyisastounding—somewherearoundtentimesthenumberofcellsyouhave.Andthey’renotjustinyou;they’reeverywhere.Theycomeinallshapes:somelooklikerods,othersaresphericalorspirals.Andthey’realltootinytoseewiththenakedeye.Sadly,mostofthenewswehearaboutbacteriaisbad—theycreateillness anddisease, and sometimes they can evenkill you.These storieshave led to anextremeuptickintheuseofantibioticsandantibacterialsoaps.Andthentheprevalenceoftheseproductsreinforcestheideathatbacteriaarebad.Butthemajorityofthebacteriain

your body are actually good for you. It’s sad—we have not simply overlooked theirimportance;wehavedemonizedthem.Wehaveactuallyforgottenthatbacteriaarelargelyresponsibleforkeepinguswelleachandeveryday.

Goodbacteriaareamightyforceinsideofyou,butthesemicrobesmuststrengthenandincrease in number in order to keep you healthy.When there are enough organisms ofcertain species, they form an army to do their jobs—developing the immune system,breakingdownfoods,fightingbadbacteria,andsomuchmore.Theydothingsthatyouneedforhealthbutthatcan’tbedonebyanyothersysteminthebody.Thiscanbestbeillustratedinthestomachofacow.Cowscan’tbreakdownthecelluloseinplantsontheirown,buttheyneedtoinordertogetnutrientsfromit.Sobacteriadoitforthem,breakingthefoodintosimplesugarsthatthecows’bodiescanuse.Thisgivesthemalltheenergytheyneedtothrive.Bacteriadothisforus,too.TheyhelpinthesynthesisofvitaminsK,B1,B2,B3,B6,andB12;folicacid;pantothenicacid;andsomeaminoacids.Theyalsohelpusabsorbminerals,breakdowntoxins,andproduceanumberofenzymesthatbreakdownproteins,carbohydrates,fiber,andfats.

Youareahundredtrillionbacteria.Theyareinyou,onyou,andallaroundyou.Andifyou tend to them, they can do amazing things for you. However, if you kill the badbacteriawithoutbuildingup thegoodones, it leavesyou inaprecariouspositionas thebadbacteriacanmutateandgetstronger.Buildingupthegoodbacteria,insideyouandallaroundyou,isthekeytolivingahealthylife.Whengoodbacteriadominate,you’relivinginanaturalbalanceandeveryonethrives.

THEAMAZINGPOWEROFTHEINVISIBLE

YouknowhowIjustmentionedthatourbodiesremakethemselves?Bacteriaareahugepartofthisprocess.Thebeneficialbacteriawithinusbreakdownourfoodandtransformitintovitamins,minerals,andothernutrientsthatnourishandcreatethebodieswelivein.Anditallstartsatbirth.

Whenyouwereinyourmother’swomb,youwereinasterileenvironment;youhadnobacteria. But when you passed through the birth canal or entered the world through acesarean section, you were infused with bacteria from everywhere—yourmother, yourfather, the doctors, the nurses, the environment—prettymuch anyone and anything youcameincontactwithaffectedthebacteriainyoursystem.Thisisimportantbecauseitlaidthe foundation of your inner world. As you entered this world, you basically becamebacteria.

Butthisisthereallyexcitingpart:onceyoucreatedthisbaseofbacteria,yourbacteriastarted talking to your cells about all aspects of your life andhealth.Theyhelped trainyourimmunesystemtorecognizethebad,disease-producingbacteriasoitcouldprotectyou. They helped your body produce the vitamin K that’s necessary for normal bloodclottingandforbonehealth.

Asyourbody laid this foundationofmicroflora,bacteria talked to specialmarkers inyour gut to determine how things were going to run. They talked to thesemarkers byattachingtothem,andifthemarkersgotthetypesofbacteriatheyneeded,theneverythingransmoothly.Butiftheydidn’t,theybecamedamaged.Allofthisworkthebacteriadidatthebeginningofyourlifecontinuestothisday,whichmeansthatyoucantakeadvantage

ofthisinordertohealmanyailmentsyoumayhave.

Recently, researchers at New York University Medical Center made some excitingdiscoveries regarding food allergies and intestinal bacteria. Not only did they discoverwhychildrendevelopfoodallergies,buttheyalsofoundawaytosolvetheproblem.Thestudy, which was published in the Proceedings of the National Academy of Sciences,foundthatyoungchildrenwhoweregiventoomanyantibioticsearlyonwereatgreaterriskofdevelopingfoodallergies.Theresearchersidentifiednaturallyoccurringbacteriainthe human gut that keep people from developing food allergies; if these bacteria werekilledbyantibioticsearlyinlife,childrenbecamemoresusceptibletofoodallergieslateron.

The scientists tested this theoryby feeding antibiotics to youngmice and found theyweremore likely to develop a peanut sensitivity than the control groupwas.When theyoungmice were then given the good bacteriumClostridium, likemagic their allergicreactionsvanished.1

Bacteriaaren’t responsibleonly forahealthybody,either—havingahealthygutalsoleadstoahealthieremotionalstate.BeforeIfoundculturedfoods,Iwasadifferentperson—physically and emotionally.As a youngwoman, and all theway intomy late 30s, Iwouldgetupseteasily.Ididn’tsmileoftenandsimplywasn’tthathappy.IamsadtosaythatIoftenfeltgrouchyandsnappedatmykids.ButwhenIstartedtoeatculturedfoods,everythingchanged.ThesummerIstartedtocleanupmydiet,IalsostartedtorealizethatI wasn’t getting overly cross with my kids. I began to wonder how food, especiallyculturedfood,couldchangesomeone’sstateofbeingsomuch.Sincethisrealization,I’vecomeuponresearchthathelpsmeunderstandwhathappenedinmylife.

AnarticlepublishedinNaturalNewstalksaboutastudyoutofOxfordUniversityintheU.K. led by Dr. Drew Ramsey. The article discusses Dr. Ramsey’s findings: “Nutrientdeficiency isamajorcauseofbehavioralabnormalities.Without thepropernutrients…the body cannot produce the appropriate chemicals and hormones required for clearthinking and healthy mood, which in turn can lead to irrational and even dangerousbehaviors.”

Thestudyheconducted,inanattempttoseejusthowdietaffectsmoodandbehavior,was done with prison inmates split into two groups: the first was given vitaminsupplements and the second was given a diet of junk food.What he found is that thepeopleinthefirstgroupbecamemuchcalmerandlessaggressive.

ThearticlealsoquotedanutritionistnamedNicolettePace,whosaid,“Deficienciesinnutrients,magnesiumormanganese,vitaminC,orsomeBvitaminsmaymakeapersonhyperactive towards a stressor, a short fuse so to speak.”Carbohydrates, she continued,“don’tgiveyourbodywhatyouneedtocopewithday-to-daystresses.”2Thismeansthatanythingyoucando tohelpyourbodyabsorbmorenutrients,suchasgetmorehealthybacteriainyourgut,willhelpyouremotionalstate.

AcompellinglinkbetweenguthealthandmentalhealthwasalsodirectlyestablishedbyastudyledbyJohnCryan,aneuroscientistinIreland.Inhisstudy,anxiousmicethatweredosed with the probiotic bacterium Lactobacillus rhamnosus showed lower levels ofanxiety, decreased stress hormones, and even an increase in brain receptors for a

neurotransmitterthatisvitalincurbingworry,anxiety,andfear.3Whywouldthishappen?Onereason is that90percentof thebody’s totalserotonin—thefeel-goodchemical thatleads tohappinessandasenseofwell-being—isproducedin thedigestive tract.Only5percent is produced in the brain. So creating a healthy digestive tract is essential forproducingthechemicalsthatleadtoagoodmood.Andcreatingahealthydigestivetractisallaboutwhatyou’reputtinginyourbody.

CREATINGDIGESTIVEHEALTH

Ourdiets and food sources have changeddramatically in thepast 50years.Wehavetradedwhole,unprocessedfoodsforconvenienceinacanorbox.Wewantittobecheap,fast,andreadilyavailable.Inaddition,manyofourfruits,vegetables,nuts,andseedsarebeing genetically modified and sprayed with pesticides like never before. I wish theperson I am now could talk to the youngwoman Iwaswhen Iwas experiencing suchterriblehealthproblems.ThatwayIcouldtellherhowimportanthealthyeatingis.

Igrewuponatypicalprocessed-fooddietinanerawhenconveniencebecamethemostimportant factor in meal preparation. Cereal, TV dinners, and spaghetti in a can weresuperfast, and they appealed to kids and busy moms alike. My mom would cookunprocessedmeals, too, butwe became accustomed to the fast foods andwanted themmorethantherealthing.Besides,real,wholefoodwasn’tascoolasthestuffpromotedonTV. Consequently I suffered, and so did my children. And not just my children. Kidsaroundtheworldaregettingdiseasesthatusedtocropuponlyinlateradulthood,andit’shappeningatanalarmingrate.JustasIhaveseeninmyownlife,muchofitseemstostemfromdietandlifestylechoices.

WecanseetheconnectionbetweendietandhealthinadecadelongnutritionstudydonebyFrancisM.Pottenger,Jr.,M.D.,onmultiplegenerationsofcats.Thereweretwogroupsofcats:Thefirstgroupwasfedadietcomposedofrawmeat,cod-liveroil,andrawdairy.(Contrarytopopularbelief,rawmilkhasgoodbacteriainit.)Thesecondgroupwasfedadietofcookedmeatandpasteurizedmilkpluscod-liveroil.Sowhathappened?

Thecatsinthefirstgroupremainedhealthyandgavebirthtohealthykittenswitheachgeneration. All vitamins and minerals were present in normal amounts in their blood.Theirnervoussystemsfunctionednormally,andtheircoordinationwasperfect.Theywereveryresistanttoinfections.Theirmentalstatewasstableandfriendly,andyoucouldplaywiththem.

Thesecondgroupgavebirthtohealthybabiesinthefirstgeneration,buttheoffspringdevelopeddiseasesandillnessesneartheendoftheirlives.Theonsetofillnesscameinmidlife in the second generation of offspring. The third generation began manifestingsignsofpoorhealthnearthebeginningoftheirlives,andmanydiedbeforesixmonthsofage.Ailmentsaffectingtheheart,thyroid,bladder,nervoussystem,ovariesandtestes,andliver were all present, along with increasingly poor eyesight (nearsightedness orfarsightedness),meningitis,paralysis,inflammation,uterinecongestion,andinfectionandatrophyofvariousorgans.

What’s more, with each new generation, the cats became more unpredictable, moreirritable,lessplayful,andmorepronetobitingandscratching.Themalesbecamedocile,experiencing a drop in libido and sexual interest,while the females became aggressive.

Theyalsobegantomiscarryinthefirstgeneration,andabout70percentoftheoffspringinthesecondgenerationmiscarried.Inallcasesthedeliverywasdifficult,andsometimesthefemalesdiedgivingbirth.Sadly,therewasnofourthgenerationofthesecats—notonecatinthethirdgenerationcouldgivebirthtohealthyoffspring.Eitherthethird-generationparentsweresterileorthefourth-generationcatsdiedbeforebirth.

Irealizewearen’tcats,but therearesomesimilar thingshappeningat this timeinsomany people’s lives. The rates of infertility and autoimmune diseases are risingsignificantly. But all this can change ifwe simply change our diets.And this iswhereculturedfoodscomein.

Thesefoodshavesomuchbeneficialbacteria thatconsumingthemonaregularbasisnotonlymakesyoufeelbetterbutalsobuildsyourbody’sabilitytofightandcureillness.Ourbodiesweredesignedtoheal themselveswithextraordinaryefficiency.Theyhaveadivineintelligence,andonceyoustarttopayattentiontothefoodsyoueatandhowtheyaffectyou,youwillbegintoworkwithyourbodyandbecomethemasterofyourdestiny.Youcanhealyourself—ifyousimplygiveyourbodywhatitneeds.

CHAPTER2

TheTrilogyChangeyourselffromtheinsideout.

I want to tell you all about the health benefits of the Trilogy. But first, I need tointroduceyoutoexactlywhatitis.

TheTrilogyismadeupofthreemagical,powerfulculturedfoodsthatIconsumeeverydaywithout fail. They are kefir, kombucha, and cultured vegetables. They aremy bestfriendsandmysecretweapons.Andtheyhavechangedmylifebecausetheynotonlyaredeliciousbutalsohavetheextraordinaryabilitytospeaktothecellsofmybody,changingitfromtheinsideout.Thesethreefoodshavemademehealthierandhappier thanIcanexpress.Andtheycandothesameforyou.Yousimplyhavetobringthemintoyourlife.I’lldescribeexactlyhowtodothislaterinthebook,butfornow,youjustneedtoknowthat it ispossible to takeyouraverage, run-of-the-mill foodordrinkandmake it intoahealingpowerhousebyusingasimpleprocesscalledculturing.

The basic idea of culturing is this: you combine a food or beverage with a starterculture,which is a collection of live, healthy bacteria and yeasts, and then you set theconditions to make those bacteria and yeasts grow and thrive. These good microbesmultiplysomuchthattheyoverpoweranybadmicrobes,whichbothpreservesyourfoodand makes it super rich in probiotics. This is why cultured foods and drinks are sopowerful.

Thereareacoupleofthingstokeepinmindwhenlookingfortheutmosthealingfromconsumingcultured foods.The first is thatyouneed tonote theandof theTrilogy. It’skefir,kombucha,andculturedvegetables.Whileeachof thesefoodspromoteshealthonitsown,it’sreallythecombinationofallthreethathasamazinghealingpowers.OvertheyearsI’vehelpedhundredsofpeopleincorporateculturedfoodsintotheirlives,andI’veseen extraordinary changes in their health. Early in my work, I began to notice theimportance of theand.When people consumed one part of theTrilogy theywould getbetter, but when they consumed all three they would thrive! Some of these changesseemedutterlymiraculous.AndasI learnedmore,whatIfoundoutis thateachfoodintheTrilogycontainsadifferentsetofbacteriaandyeaststhatweneedinordertoflourish.Kefir,kombucha,andculturedvegetablesareallchock-fullofgoodbacteria,butthey’realldifferent,sotogetthebiggesteffectyouneedallthree.

Thesecondthingtorememberisthatthehomemadeversionsofthesefoodsaremuchstrongerandprovidemorebenefits than thestore-boughtversions.Trying theoptionsatyourlocalmarketisaneasywaytobegin,butIhighlyrecommendthatyoumakeandeatyourown.

Eachoneofthesefoodstrainedmetoeatit.Onebyone,kefir,kombucha,andculturedveggiesgotmyattention.Someofthehealingeffectsweredramatic,andothersweremoresubtle,growingovertime.Thisgavemetheopportunitytofindoutjustwhattheycoulddotosupportmeandbringbalancetomylife.Welearnbestbylifeexperience.Feeling

betterandseeingourselveschangeandhealaremoreconvincingthananythingelse.Soletmeintroduceyoutomythreegoodfriends!

KEFIR

KefirwasthefirstfoodintheTrilogythatItried,andIthinkit’sagreatplacetostart.It’sthemostfamiliarfeelingoftheculturedfoods,plusit’squickandeasytomake.Youcanhavehomemadekefirinaslittleas24hours!

This cultured milk product, which can be made with any kind of milk—cow, goat,coconut, almond—is a cousin of yogurt. It’s thinner and often a little bubbly, and it’sfantastically energizing to drink. Kefir has much more powerful probiotic effects thanyogurtbecausehomemadekefirhas30to56differentstrainsofbacteria,asopposedtothe7to10foundinyogurt.Yogurtkeepsthestomachhappy,butonlyforadayorso.Kefir,ontheotherhand,withitsstrongerstrainsofbacteria,helpsrecolonizethegoodflorainyourgut,keepingyourbellyhappyinthelongterm.Kefir’sspecialmicrobeswillmakeyourbodytheirhomeandkeepthingsinbalance.

Anotherdifferencebetweenyogurt andkefir is that thebacteria inkefir arenaturallyoccurring.Todaymostoftheyogurtsweconsumearepasteurized,whichmeansthatheatisusedtokilloffbacteriabeforegoodmicrobesareaddedbackin.Thisisgreatintermsofkillingbadbacteria,butitalsokillsalotofenzymesandhelpfulbacteria,andwhenthegoodbacteriaarereintroduced,theyaren’taddedinnearlyashighaconcentration.Kefiris never heated, so it keeps all the healthy nutrients and good flora it beganwith. It ismadeintheoldtraditionoffermentation,whichmeansthattheonlyheatusedisgeneratedbythemicrobesthemselves.Beforerefrigerators,fermentationwashowpeoplekepttheirfood from spoiling—the healthy bacteriamultiplied and preserved the food, keeping itsafe.

Kefirisapowerhouseofnotonlygoodbacteriabutprobioticyeastaswell,yetanotherally inyour fight forabalancedgut.Yeast iswhatmakeskefirbubbly—thereason it isoftenreferredtoas“thechampagneofyogurt.”

Oneservingofkefirhasasmuchas35percentofthedailyrecommendedallowanceofprotein,lotsofvitaminsA,B,C,andK,andphosphorus.Itisloadedwithenzymes,whichhelp you get more nutrients from your food, and is virtually sugar- and lactose-freebecausethebacteriainithaseatenbothofthosethings.

Anothergreatthingaboutkefiristhatitrequiresverylittleeffortonthepartofthebodyto extract nutrition from it.Digestion requires a large amount of thebody’s energy, butbecausekefirispartlydigested(that’swhatfermentationis),thebodycaneasilyaccessitsgoodness.

Ican’t sayenoughaboutall thehealthbenefitsofkefir.While I’llgodeeper into thescienceofculturedfoodsinChapter4,justknowthatwhenyouconsumekefir,itwillhelpyourdigestion,reduceinflammation,makeeliminationabreeze,andsomuchmore.Ihadone grateful mom tell me that when she started to give her child kefir, it killed theHelicobacter pylori (the bacterium that causes ulcers) in her stomach and healed herdaughter’s multiple ulcers when nothing else would. These harmful bacteria could notsurvivewhenthepowerfulgoodbacteriainkefirdominatedhergut.

KOMBUCHA

Insimple terms,kombucha isabubbly, fermented teamadebycombining tea, sugar,andakombuchastartercultureofbacteriaandyeastcalledaSCOBY.Thetasteisrathertart, and, depending onwhat kind of tea you use, it can resemble anything from applecidertochampagne.Iloveit!Thereisnothingelselikeit.

NOTEDHEALTHBENEFITSOFKEFIR

EliminatesconstipationReducesoreliminatesallergiesEnhancesdigestionReducesoreliminatesasthmasymptomsReducesoreliminatescoldandfluillnessesCuresacneTreatsyeastinfectionsPromotesanaturalfeelingofwell-beingActsasastrong,naturalantibiotic—withoutsideeffectsReplenishesthebodywithgoodbacteriaafterantibioticuseTreatsdiarrheaHelpslactoseintolerancePromotesdeepsleepHelpsbalancebloodsugarLowersbloodpressureSupportstheimmunesystemEliminatesacidreflux

Eventhoughit’sbeenaroundfor thousandsofyears,kombuchahasrecentlymadeanimpressivecomeback.Infact,estimatesarethatthekombuchaindustrywillpullinabout$500 million in 2015. It has exploded on the market and is causing quite a sensationaroundtheworld.Youcanfindthisdeliciousbeveragealmostanywhere—thereareevensome fun kombucha bars with imaginative flavor combinations popping up around thecountry.

Kombuchacontainsaceticacid,whichhelps stabilizebloodsugar. It alsocontainsananalgesic (pain reliever) and antiarthritic compounds that help remove toxins that mayhave accumulated in joints, causing pain and inflammation. Kombucha also assists theliverinremovingtoxins.Howdoesitdothis?Bybindingwithtoxinsandusheringthemoutof thebody.Thismechanismwasshownina two-yearstudyonkombuchadonebyMichaelR.Roussin,whichinvolvedchemicalanalysisof1,103kombuchasamplesfromall overNorthAmerica and even some fromEurope. He found that glucuronic acid, apowerfuldetoxifieroncethoughttobeinkombucha,isnotpresent,butderivativescalledglucuronidesare,andthesearewhataccountforthedetoxifyingpowerofkombucha.1

Youmightnotice,asIdid,thatinadditiontohelpingdetoxifyyourbody,kombuchacanhelpyoulosealotofexcesswaterweight.Ihaveseenithelppeopleeliminatetheexcessswellingandfluidthataccumulatesintheirtissuesfromchemical-ladenfoodsandalcoholthatcanbetoxictothebody.

Justlikekefir,kombuchahaslotsofimpressivebacteria,butitalsohasspecialprobioticyeaststhatcannotbekilledbyantibiotics.

The powerful yeast Saccharomyces boulardii, which is abundant in kombucha, wasdiscoveredbyFrenchmicrobiologistHenriBoulardinthelate1920s.Hewaslookingfora yeast that would withstand heat for making wine when he happened upon it. In hisresearchoftheyeast,hefoundthatithadmultipleprotectiveeffectsforratsinfectedwithcholera.AndwhenBoulardhimselfbecameavictimofcholera,he found thathecouldstoptheassociateddiarrheabydrinkingateathatcontainedthisyeast.

Hisdiscovery improvedgastrointestinal (GI)healthacross theboard,andS.boulardiibecamethemostthoroughlyresearchedofallofprobioticsupplements.2ItisnowusedtotreatClostridium difficile, acute diarrhea, antibiotic-associated diarrhea, some parasiticforms of diarrhea, and other gastrointestinal disorders.3 It also has a record of helpingreducethesymptomsofirritablebowelsyndrome(IBS).IgottoseethehealingpowerofkombuchafirsthandwhenmydaughterMacialleviatedherIBSandhealedherleakygut,inpart,bydrinkingaglassofkombuchawithlunchanddinnereveryday.

Thisspecialyeastalsohasanti-inflammatoryandantitoxineffects.Itneutralizestoxinsproducedbyharmfulpathogensandsendsoutasignaltothebodytoreduceinflammation,which can lead to a number of negative health outcomes. Interestingly enough, S.boulardii can also act as a decoy to harmful pathogens. It attracts and binds with thepathogens,keepingthemfromattachingtotheintestinalwallanddoingdamage.

Oneof themost interesting thingsaboutS.boulardii is that it is resistant to stomachacidandcannotbekilledbyantibiotics,whichmakesitincrediblyusefulformaintainingahealthy gutwhen treating an illnesswith antibiotics.Antibiotics do not target only badbacteria; they target all bacteria, so your internal ecosystem can easily get thrown off.Many people suggest taking a probiotic supplement to replenish the good bacteria, butstomach acid kills many of these. (Cultured foods are different. Their good bacteriasurvivestomachacidbecausethefoodprovidesaprotectivehalo.)Thiscanleaveusinavulnerablestate.SoS.boulardiicomestotherescue.Itcansurviveandhelpkeepthegutinbalance.ButkeepinmindthatS.boulardiidoesn’tstayinthebodyindefinitely.Itlastsonlyabouttwoorthreedays,soyouwillneedtoreplenishitregularly.Thisshouldn’tbeaproblemonceyoutastehowdeliciouskombuchais.

Manyhaveheardthatkombuchaisnotgoodforpeoplewhohaveanabundanceoftheharmfulyeastcandida.ButIhavefoundtheoppositetobetrue—aslongasthekombuchaismadeproperly.Kombuchacancauseproblems if it isnot fermented longenoughandnotallthesugarhasbeenremoved.Sugarisactuallytheproblemforthosewithcandidabecause sugar feeds candida. If kombucha is made correctly, the bacteria and yeastsconsumethesugars,andastheyfermenttheby-productsareprobiotics.Howcoolisthat?Yougetlesssugar,andtheymakeprobioticsforyou.

CULTUREDVEGETABLES

OfalltheculturedfoodsImake,culturedveggiesarethemostbeautiful.Theysitonmycounter fermenting, and everybody who sees them exclaims, “What are those?!” Thevibrant colors and textures are just one benefit—they also taste delicious and give youloadsofenergy,plusthey’rejam-packedwithhealthybacteria.

Makingculturedvegetablesisaseasyassubmergingvegetablesinwater.Whenyoudothis, the veggiesmake their own lactic acid bacteria,which changes their environment,increasingvitaminCandfloodingthevegetableswithgoodbacteriathatcanevenremovepesticidesandharmfulchemicalsinthevegetablesthemselves.4Andifyouuseaculturepacket tokick-start fermentation,youcanget anevenmorepowerfulproduct.Culturedvegetables are so potent that all you need is one small spoonful to get billions ofprobiotics.Thesemicrobes thenwork like an army, killingpathogens andkeepingyourgutinbalance.OneofthemostpowerfulguysinthereisLactobacillusplantarum.Thisbacterium is able to overpowermany bad bacteria by taking the nutrients they need tosurvive. This weakens the harmful bacteria and prevents them from attaching to themucosalliningofyourintestines.

NOTEDHEALTHBENEFITSOFKOMBUCHA

AssiststheliverincleansinganddetoxifyingHelpswithweightlossSupportstheimmunesystemBoostsenergyPreventskidneystonesPreventscancerProtectstheliningofthestomachHasantibiotic-resistantprobioticyeast

Ifyoureadmyfirstbook,CulturedFoodforLife,youknowhowculturedvegetablesbecamea staple inmy life.Myhusband,myoldestdaughter, and Iwereallpretty sickfromfoodpoisoning(andnot,mayInote,fromeatingaculturedfood).IbecamesosickthatIfeltdelusional.Icouldn’tthinkstraightandwashavingahardtimebreathing.TheroomwasspinningandIwasscared.Irememberlyinginbed,goinginandoutofsleep,anddreamingaboutchickens,ofallthings.AsIwokeupfrommydreamIrememberedsomethingIhadreadearlierthatweek.Itwasastoryofsomechickensthatwerecuredofbirdfluwithadietoffermentedvegetables.5Ihadmademyfirstjarofculturedveggiesthatsameweek.Theywerejustsittinginthebackofthefridge.CouldIgettothekitchentoeatsome?IrememberhangingontothewallsasImademywaythere.Iwassodizzy,andthetoxinsweremakingmeunabletostayuprightforlong,butImanagedtofindthejarandopenit.Iwastooweaktogetaspoonfromtheothersideofthekitchen,soIjustswiggedsomejuicefromthejarandmademywaybacktobed.

TwentyminuteslaterIwasupdoingdishesinthekitchenandfeelingalmostnormal.IrememberthinkingthatIhadjustexperiencedamiracle,andIfoundmyselfcryingoverthesink.

I have seen the healing power of cultured vegetables many times now. Friends andfamilyhaveallexperiencedtheabilityofthesefoodstoknockoutstomachviruses,colds,and flu. Everyone knows what it’s like to have stomach cramps and diarrhea. It’smiserable,andIknowofnothing(includingmedication) that ismoreeffectiveatcuringthisthanculturedveggies.Simplytakeonespoonfulofjuiceeveryhouranditwillstopyourillnessinitstracks,speedingyouonyourwaytowellness.Youjusthavetoturntoyourfridgeforhelp.

Nowthatyouknowaboutmythreegoodfriends,let’stakeaquicklookatsomeoftheirgoodfriends:prebiotics.

NOTEDHEALTHBENEFITSOFCULTUREDVEGETABLES

StopdiarrheaandconstipationSupportadrenalsHelpwithweightlossReducecandidaReduceoreliminatesallergiesHelpeasethesymptomsofboweldiseaseReduceinflammationCombatcoldsandfluAlleviatethesymptomsoffoodpoisoning

CHAPTER3

Prebiotics:AnotherDigestiveAllyHealthisnevermerechance.

It’stheresultofforcesworkingtogether.

Do you remember when eating fiber became the new craze and fiber was put ineverything?Ineverunderstoodthis,sincethebodycan’tabsorbfiber.Yes,itkeepsthingsmoving along through the colon to speed elimination, but how does it help the body’simmunesystem—oneofthebigclaimsbeingmade?

Theanswerisprebiotics,whichinthelastfewyearshavebecomenearlyaspopularasprobiotics.Butwhatareprebiotics?Inshort,theyarefoodforthehealthybacteriainourgut.Thisfoodmakesthebacteriastrongerandbetterabletomultiply.Prebioticscomeintheformofindigestiblefiberinmanyofthefruitsandvegetablesweconsume.Whileourbodiescannotdigestthefiberintheseprebioticfoods,ourbacteriacan—andwereceivethebenefits.Havingstrong,healthybacterialeadstoabalancedgut,whichisessentialfora good immune system. That’s how fiber helps! Prebiotics have also been shown toincreaseourabilitytoabsorbcalcium,magnesium,andothermineralsusuallylackinginourdiets.

Prebiotics are foundmostly in fruits andvegetables, includingbananas, berries, kale,chard,onions,garlic,leeks,asparagus,artichokes,jicama,chicoryroot,dandeliongreens;somewholegrains;honey;andsomesayevenmilk.Prebioticscanalsobeputintofoodproductsandsupplementswithnamessuchasinulinandfructo-oligosaccharides.

Probiotics can be killed by heat,whichmeans that if you cook the foods containingthem,youkill thebacteria and lose thebeneficial effects.However, prebiotics aren’t asfragile,soyoucanlightlycookthemandstillgetthebenefits.Thisopensupawholehostofeatingpossibilities.Personally,Ilovetoaddafewofmyfavoriteprebioticsupplementsandsweeteners—PrebioPlusandSweetLeafStevia(powderform)—tomyhotfoodsanddrinks. It not only nourishes the good bacteria in my gut but also adds a touch ofsweetnessthatIreallyenjoy.

IhavealsobeenaddingprebioticstomyculturedvegetableswhenI’mintheprocessofmakingthem—andI’vehadwonderfulresults.Whenyoumakeculturedvegetableswithaculture,Ioftenrecommendaddingasmallamountofsomekindofprebioticsweetenertoawaken the bacteria in the cultures, making themmore abundant. And recently I havefound that if my kefir overferments, separating and becoming too sour, I can use theprebioticPrebioPlustofixit.Justadd,shake,andthenplaceyourkefir inthefridge; itwillbecreamyanddeliciousthenextmorning.

Thepowerofprebioticsiscurrentlybeingshowninalargestudyonpre-andprobioticscalled the American Gut Project. It’s the world’s largest open-source science projectaimingtounderstandthemicrobialdiversityofthehumangut.Intheproject,peoplesendinsamplesoftheirbacteriaindifferentforms.Theprojectprovidesthemwithalistofthebacteriaintheirsamples—andshowsthemhowtheirbacterialcommunitycompareswith

others.

Aspartofthisproject,theresearcherstraveledtoTanzania,wheretheybeganstudyingtheHadza,ahunter-foragergroupwhosemembersstillhuntthesameanimalsandgatherthe same plants that our ancestors did for millions of years. Since they don’t eat theprocessed,sugar-ladenfoodsofthemoderndiet,theresearchersthoughttheHadzamighthold in their guts some important clues towhat an optimal gutmicrobiomemight looklike.

One thing they found is that theHadza people havemanydifferent types of bacteriafromthefoodstheyeatandthewaytheypreparethem,andfromtheenvironmentthelivein.ThisdiversityislikelythereasontheyarefreeofmostWesterndiseases.Researchersalsofoundthateventhoughtheirdietchangesagreatdealaccordingtotheseason—theyhaveawetandadryseason—thebacteriaintheirgutsstaystrong,diverse,andhappy.Itseemsthatthisisduetotheconsistentintakeoffibroustubers—prebiotics—intheHadzadiet.They don’t have to constantly replenish the different types of bacteria to keep thediversity;theysimplymaintainitthroughprebiotics.

GOODPREBIOTICSOURCES

ApplesArtichokesAsparagusBananasBarleyBeansBerriesBranBroccoliBrusselssproutsBurdockrootCabbageCarrotsCauliflowerChardChicoryrootCollardgreensDandeliongreensGarlicHoneyJicamaKaleLeeksLegumesOnionsRadishesRutabagaRye

SquashSweetpotatoesWholewheat

The researcher JeffLeach,who livedamong theHadza,wanted to see theeffect thatthisdietwouldhaveonhim,sohetestedhimselfandfoundthathecouldchangehisgutbacteriainadaywiththeamountofsolublefiberheconsumed.1Thiswasveryexcitingtome,soIstartedexperimentingonmyselfbyeatingalotofprebiotics.WhenIdidthis,aninterestingthinghappened:Istartedtocravecertainfruitsandvegetablesasneverbefore.Onecravingwouldlastforafewdaysorweeks,andthenadifferentonewouldappear.Firstitwasavocados,thenkiwifruit,andthenceleryandbroccoli(dippedinkefircheese,of course). Weeks later it was leeks and artichokes. What I found was that the moreprebioticsIate,themoreIwantedthem.Itwaslikeagoodhealthspiral.Howcoolisthat?

Interestingly,thepowerofprebioticshasalwaysbeeninfluencingmylife,butIdidn’tknowit.WhenIwas introducingyou tokombucha, I toldyouaboutmydaughterMaciandhowsherepairedherdamagedgut,butIdidn’tgiveyouthewholestory.Imentionedthatshedrankkombuchadaily,butwhatIdidn’tsayisthatthiswaspartofastrictdailyregimenof consuming all parts of theTrilogy (more on that later). Shewas also doingsomethingelsethatwasequallyimportant—thoughwedidn’tknowitatthetime:shewaseating a lot of prebiotics. Maci loved coffee but it hurt her stomach. I had found adeliciousteathatworkedasasubstitute,butIdidn’tknowitwasloadedwithprebiotics.Ithaddandelionrootandchicoryroot (which is inulin),andshedrank iteveryday. Iwasalsomaking her leek soup, and leeks are huge prebiotics. These items, alongwith thecultured foods,allowedhergoodbacteria togrow likecrazy,andherpainwentaway. IwishIhadknownthenwhatIknownow.

Eatingprebioticsalongwithculturedfoodsistheone-twopunchthatallowsyourgoodbacteriatobealltheycanbe.

CHAPTER4

YourHealthandCulturedFoods“Thegreatestmedicineofallistoteachpeoplehownottoneedit.”

—Anonymous

Thiswasthehardestpartofthebookformetowrite.It’sachapterthatlistsallsortsofdiseases—along with the science showing how the bacteria in cultured foods can helpprevent them. I guess ultimately it’s not about disease, but it felt thatwaywhen Iwaswritingit.

Ibelievesostrongly inwellness that Idon’t like to focusondisease. It’snotaneasything for me because so often people discuss illness as if it’s the norm, all the whileforgetting that wellness should be the most prominent state of being. This outlookdisempowers people andmakes them feel as if they don’t knowwhat’s right for them.Yearsago,Iwasofteninfluencedbywell-meaningfriendsandfamilyandthemedia.Theyscaredmetodeathwiththelatestnewstheyhadheard,sayingthingslike“Don’teatthat!”and“Didyoureadthatstoryabouthowbadthisfoodisforyou?”Itdrovemecrazytryingtofigureoutwhattobelieve.FinallyI’dhadenough.Theydidn’tknowanybetterthanIdid,soIdecidedtofollowmyownpath,seekmyownguidancefromwithin,andforgetwhateverybodyelsethoughtwasrightforme.

SowhyamIwritingaboutdiseases—writinganentire,longchapteraboutillness?It’sbecauseIthinkit’simportantforyoutohearabouttheincrediblesciencethatlinksgoodhealthandthebacteriayoufindinculturedfoods.Thinkofthischapterasbeingnotaboutdisease but about inspiration. I am bound and determined to make my books and mybusinessaboutallthewonderfulthingsyoushoulddo,notthescarythingsyoushouldn’tdo.Byshowingyoujusthowpowerfulbacteriaare,Ihopetoconvinceyouthatculturedfoodscanbeyourbestfriends.Thisisbynomeansanexhaustivelistofillnesses,norisitan accountof all the science that’s out there, but itwill openyour eyes to someof thethingshappeninginthescientificcommunity.Moreandmoreresearchsurfaceseveryday,andit’ssoexcitingtoseethatscienceisrecognizingthepowerofthegut.

Justremember,whenyouhaveanailmentofanykind,theillnessisnottheenemy;it’sa sign fromyourbody that it needsyourhelp tocorrect something. Ifyou’re likemostpeople, you will go to the doctor and, most of the time, take medication to mask asymptomratherthancorrecttheunderlyingproblem.Pleasepayattentiontoyourbody’scries for help.And if you have any of these ailments, please don’t be discouraged butratherturntoyourheart,mind,andbodytofindthesolution.

Solet’sjumprightintothislistofyourbody’scommunications!

AcidReflux/GastroesophagealRefluxDisease(GERD)

AmannamedJohncameuptomeafteroneofmyclassesandsaid,“ItakeaglassofkefireverydaybeforeIgotowork—withoutfail.Idon’tsweetenit.Ijustdrinkitstraight.Iwantedtothankyoubecauseitallowedmetogetoffallmymedicationforacidreflux.Ifeellikeanewmanafteryearsofstrugglewiththis.”Thenhesmiled,shookmyhand,and

said,“Kefirispowerfulmedicineforacidreflux,andyoushouldtelleverybodywhowilllisten.” I amheeding thosewordsbecause Ihaveheard timeand timeagainhowmuchkefirhelpspeoplewhoarestrugglingwithacidreflux.

Gastroesophageal refluxdisease (GERD)occurswhen the loweresophageal sphinctermalfunctions,allowingthecontentsofthestomachtoflowupintotheesophagus.Somespeculate that overgrowth of bad bacteria in the stomach causes undigested food toferment.Inturn,thisfermentationcausesgastobuildup,eventuallyforcingthecontentsofthestomachupintotheesophagus.Thisiswhatcreatesthesymptomsofburningandpaincommonlyassociatedwithacidreflux.

If youare experiencing these symptoms,oneof the first thingsyou shoulddo is addfermentedfoodstoyourdiettorestorebalanceinyourgut.Kefirhasbeenveryeffectiveinhelpingmanypeoplewithacid reflux. It ispackedwith theLactobacillus bacterium,whichchangesyourgutfloraandreducesthesymptomsofacidreflux.

One2014studylookingattheeffectofprobioticsonGERDinvolved589infantswhowere randomly given the probioticLactobacillus reuteri or a placebo for 90 days. Theresearchersaskedthatparentsmakeadailyrecordofthreethings:thenumberofepisodesofregurgitation,thenumberofminutesofinconsolablecrying,andthenumberofbowelmovements.Theinfantswhoreceivedtheprobioticshadlesscryingtime,fewerepisodesofregurgitation,andsignificantlylessconstipationthanthecontrolgroup.1

Another insight about reflux deals with the pathogenic bacterium H. pylori, whichyou’ll readmore about in theulcer sectionof this chapter.Until recently,H.pylori hasbeen put forth as a “bad” bacterium, but now an interesting twist in its story has beendiscovered:H.pyloriprotectsagainstacidreflux.AsIhavesaidthroughoutthisbook,weareseekingbalance,soitdoesn’tsurprisemethatH.pyloricanbehelpfulifitiskeptincheck.

MartinJ.Blaser,M.D.,elaboratesontheresearcharoundH.pyloriinhisbookMissingMicrobes.He says that,whenpresent in largenumbers, thisbacteriumcancauseulcersand even stomach cancer in some people. But H. pylori also helps regulate stomachacidity,whichplays a largepart in the symptomsofGERD.Whenanulceroccurs, thestandard treatment isusingantibiotics toeradicateH.pylori,which heals the ulcers butalso raises the acidity of the stomach.Blaser andhis colleagues found that the patientswithoutH.pyloriwereeighttimesmorelikelytohaveacidreflux.2SothetreatmentthateliminatedH.pyloriworsenedacidrefluxandevenesophagealcancer.

Sowhattodo?Balanceyourgutwithprebioticandprobioticfoods.KeepH.pylori incheckbyaddinglotsofbeneficialmicrobesthatallowallyourbacteriatoworkforyou.Ifyouhavelotsofgoodmicrobes,theonesthatmightgetoutofhandwillstayinbalance.Iwould also recommend cutting out refined foods and sugars from your diet, as thesechange the bacteria species in your gut, causing cravings and addictions for unhealthyfoods.3 It’snotashardas it seems,andyouwill find thata lotofproblemswillsimplyvanishwhenyouchangewhatyoueat.Culturedfoodspluswhole,real,naturalsourcesofnutritionwillallowyourbodytodowhatitwasdesignedtodo:healitself.

Cultured foodshaveeliminatedacid reflux inmanypeople Ihavemet, includingmyhusband, and the studies that continue to surfacegivemegreathope that sooncultured

foodsandprobioticswillbeseenasaviabletreatmentforthisailment.

Acne

When my youngest daughter, Holli, hit puberty and was flooded with hormones, Ilearned a lot about acne.Whenever she ate sugar, shewould get painful, embarrassingpimples. Knowing that bacteria can cause pimples to flare up, I put her on an all-out,intense cultured food diet to clear out any bad bacteria from her gut. Holli’s acne gotworse when I flooded her with cultured foods, and after about a week of having theTrilogyinherdieteveryday,HolligotwhatatfirstIthoughtwasavirus.Forafewhoursshethrewupandhaddiarrhea,andthensuddenlyitstopped.Holli’sskinclearedupthenextday,aftermonthsofstruggle.IbelievethatHolliwashavingahealingcrisis(moreonthatinthenextchapter),andwhatIthoughtwasaviruswasactuallyherbody’swayofgettingridofthepathogensinhergut.Thistookthepressureoffofherlargestdetoxifier—herskin.

Chris Kresser, M.S., L.Ac., a recognized leader in the fields of functional andintegrativemedicine,haswritten,“I’mstillwaitingtofindapatientwithskinissueswhohasnogutissuesandnohistoryofgutissues.Ihaven’tseenthatyet.I’mnotsayingtheydon’texist,butsofareverybodyI’vetreatedwithaskinissuehasagutissue.”4

One study that draws this connection comes from more than 70 years ago, whendermatologists JohnH.StokesandDonaldM.Pillsburyproposedaconnectionbetweengastrointestinal health and skin conditions such as acne. In their study, Stokes andPillsbury suggested that emotional states might alter the normal gut flora and increaseintestinal permeability, which can contribute to systemic inflammation. Among theremediesadvocatedbyStokesandPillsburywasLactobacillusacidophiluscultures.5

Amuchmorerecentstudyshowedtheskin-gutconnectionaswell.Thisresearch,whichinvolvedmore than13,000 adolescents, found that thosewith acneweremore likely toexperiencegastrointestinalsymptomssuchasconstipation,halitosis,andgastricreflux.6

Anddoyou remember that yeast in kombucha,S.boulardii?That has been found tohavemanybenefitsfortheskin.Inarandomized,controlled,double-blindstudyinvolving139patientswithacne,subjectsweregiventhisprobioticyeastforfivemonths.Morethan80percentofthoseintheS.boulardiigroupwereconsiderablyorcompletelyimproved,whileintheplacebogrouponly26percentofsubjectswereimproved.

Withoutquestion,whatgoesonintheguthasahugeconnectiontotheskin.Whenyoubegintofixyourgut,yourskinproblemswilllikelybegintovanish.

Allergies(Seasonal)

Whenyouhaveareactiontoaharmlesssubstancelikepollen,itisbecauseyourbodysees this substance as a foreign invader and overreacts by sending out inflammatorysubstances to fight it. This inflammation is what causes your allergy symptoms. Theoverreactionmeans thatsomething isamiss,andweneed to figureoutwhat that is.Forme,seasonalallergieswereahugesignthatsomethingwaswrong.Iwasallergictopollenformorethan30years,andfindingthewaytohealmyselfwasmonumental.

Theconnectionbetweenhealthygutfloraandallergieswasdirectlyshowninastudyby

immunologistGaryHuffnagle andhis colleagues at theUniversity ofMichigan. In thisexperiment, a group of mice were given antibiotics in an effort to disturb the naturalbacterialevelsintheirsystems.Afterthebacteriawerekilledoff,thescientiststhrewoffthebalanceofthemicrobiomeevenmorebyfeedingthemicetheyeastCandidaalbicans.Theresultinglowbacteria-highyeastratioapproximatestheconditionsofhavingayeastinfection,whichisasuresignofagutimbalance.ThisgroupofmiceandacontrolgroupwerethenexposedtosporesofthemoldAspergillusfumigatusandtoeggwhiteprotein—twosubstancesknowntocauseallergic reactions.Themice in thecontrolgroup,whosegutbacteriawereundisturbed,hadamuchmilderreactiontotheallergensthanthosethathadbeentreatedwithantibiotics.7

Anotherstudywasdoneonpeoplewithseasonalallergicrhinitis(SAR).Tenpeopleinadouble-blindstudyweregivenamilkdrinkwiththeprobioticLactobacilluscaseiShirotaover a period of five months. Ten others were given a placebo. Blood samples werecollectedbefore,during,andafterpeakgrasspollenseasoninordertoseehowthedrinkaffected those who were treated with the probiotic. The tests showed a significantreductioninlevelsofantigenimmuneresponsesinthetreatedgroup,comparedwiththosetaking the placebo. In essence, the probiotic supplement reduced the immune system’sresponsetotheallergens.8

One additional way that cultured foods help reduce the symptoms of allergies is bystrengthening the function of the adrenal glands,which produce a variety of hormonesincludingcortisol.Cortisolhelpsmitigatetheinflammationthatcausesallergysymptoms,andstressedorunhealthyadrenalswillproducelesscortisol.9Toremainhealthy,adrenalglands need huge amounts of C and B vitamins. Cultured foods, especially kefir andculturedveggies,havelotsofvitaminC.(Infact,CaptainJamesCook,thefamousBritishship commander, conquered the scourge of scurvy—which is caused by a vitamin Cdeficiency—bygivinghiscrewfermentedsauerkrautonlongvoyages.)

Consuming vitamins is important, but this isn’t the only way cultured vegetablesprovidegoodadrenalsupport.Healthygutfloraisthenumber-onethingyourbodyneedsinorder toabsorbanduseBvitamins,which in turnstrengthenyouradrenalglands. Infact,healthygut florawillactuallysynthesizeBvitamins,enzymes,andproteins.Whenthegutfloraareoutofbalance,thisproductionisimpaired.

I personally experience the power of cultured vegetables during allergy season everyyear.IfI’mfeelingsick,Isimplydrinksomeofthejuice,anditmakesmefeelbetterin20minutes—evenwhenpollenandallergyseasonisinfullswing.I’mlikeanewwoman!

Asthma

OneoftheveryfirstpeopleItoldaboutculturedfoodswasmyfriendPaula.Herlittleboyhadterribleasthma,andwediscoveredthatwhenhedrankkefireverydayhisasthmawentawayandhedidn’tneedhisinhaler.Ithadsuchanimpactonthisseven-year-oldthathewouldstandinthekitchenandcrythatheneededhiskefirwhenhehadgoneforafewdays without it. He knew it was keeping his asthma under control, as he could feelsymptomsreturnwhenhewentwithoutit.

IheardaboutsimilarsuccesswhenIranintoaladyatthegrocerystorewhohadcometooneofmyclasses.Shetoldmethatherhusbandhadgottenoffhisinhalerafter15years

ofusingit,justbyaddingkefirandculturedveggiestohisdiet.

Interested in why this was happening, I started to research and found that cases ofasthma have increased like crazy in the past 30 years.And then I found a very tellingstudypublishedintheAmericanJournalofEpidemiology that tiedasthmatoantibiotics.This study found that when doctors give young children antibiotics, their risk ofdeveloping asthma before the age of six increases by 50 percent!10 In another study,researchers in theU.K., ledbyallergistAdnanCustovic, analyzeddata frommore than1,000 children from birth until the age of 11. They looked at their medical records todetermine how often doctors gave them antibiotics and how often they ended up withasthma. “We noted significantly higher risk of physician-confirmed wheezing afterantibioticprescription,”theywrote.Therewasa70percentincreaseofriskforanykindofasthmacaseaftertheuseofantibiotics.11Thisspeakstotheconnectionbetweenhealthygutbacteriaandtheoccurrenceofasthma.

Culturedfoodshelprestorethegoodbacteriathatantibioticsdestroy.Theyalsoreduceinflammation throughout thebody, thushelpingopenup theconstrictedairway that isahallmarkofasthma.

Autism

WhenIwasatthebeginningofmyjourneyexploringculturedfoods,ImetMary.Maryhadseveralboyswithsevereautism,andshehadtakentheseboysfrombarelyspeakingandfunctioningtothriving.Theseboysandmykidshaddramaclassestogether,soluckilyI got the chance to be aroundMary eachweek.She and Iwould talk for hours on endabout cultured foods and microbes, and she would tell me how kefir and culturedvegetables—alongwithphysicaltherapy—greatlycontributedtohealingherboys’autism.Marywassmartasawhipandunderstoodthescienceaboutbacteria.Sheactuallymadescience seem fun. I will always be grateful to Mary for being a kindred spirit whoadvancedmydesiretolearn.HerstoriesconvincedmeearlyonthatIneededtolearnasmuchasIcouldabouttheseculturedfoodsandhelpothersdothesame.Solet’slookatsomeofthescienceofculturedfoodsandautism.

Everyoneislookingforthereasonforthedramaticincreaseinautisminrecentyears.Many theories have been proposed, from vaccines to viruses, but one of the moreconvincing is the “hygiene hypothesis,”which basically says thatwe have become tooclean.Wekillbacteria leftand rightwith roundsand roundsofantibioticsandcleaningsupplies, and kids are indoors 24/7. They aren’t being exposed to the many kinds ofbacteriathatleadtoabalancedandhealthygut.Interestingly,90percentofchildrenwithautismhavesomekindofgastrointestinalsymptomordigestiveproblem.

OnestudyonautismthatreallymadeanimpactonmewasdonebyfoodmicrobiologistGlennGibsonattheUniversityofReading.Itisreferredtobysomepeopleas“thetrialthatwassosuccessful,itfailed.”Thestudywasdonewith40autisticchildrenallbetweenthe agesof4 and13years.Eachchildwas randomlyplaced inoneof twogroups.Forthreeweeksonegroupwasgivenaprobiotic supplementwith thespeciesLactobacillusplantarum, which is abundant in cultured vegetables. The other children were given aplacebo. After three weeks the researchers planned to switch what each group wasreceiving, supplement or placebo. However, the parents of the children taking the

probioticsawsuchpositiveresultsthattheyknewwhichgrouptheywereinandrefusedtoswitchtotheplacebo.Theysawtoomanyimprovementsinnotonlydigestivehealthbutalsomentalandbehavioralhealththattheysaiditwasheartbreakingtohavetostoptheirchild from taking the probiotic. The children were calmer and had a greater ability tolistenandconcentrate.Thetrialhadsuchalargedropoutratethatitwasdiscontinued.12

In another study,whichwas done onmice at the California Institute of Technology,researchers found that mothers who had an induced infection or inflammation duringpregnancy had offspring with autism-like behaviors, such as social avoidance, anxiety,repetitiveactions,andGIdisorders.TheresearchersfedthesemiceBacteroidesfragilis,abacteriumthathasbeenusedasinprobiotictherapyinanimalswithGIdisordersandisalsofoundinahealthyhumangut.Theresult?Thebehaviorofthetreatedmicechanged.Theyweremore likely to interactwith othermice, had reduced anxiety, andwere lesslikelytobecomeaggressive.13

I can’t tell you how important I think cultured foods are for autism andmany otherchildhood diseases.We aren’t talking about drugs;we are talking about food—culturedfoods.Youhavetofeedyourchildrensomething,sowhynottrytoaddculturedfoodstotheirdiets?Itcouldmakeallthedifference,andjustliketheparentsintheUniversityofReadingstudy,youwouldneednofurtherevidence.Changingwhatyoueatworks!

Cancer/Chemotherapy

Therearemanystudiesthatshowculturedfoodshelpinthepreventionandtreatmentofcancer.Themultiplestrainsofgoodbacteriaandyeastsinkefir,kombucha,andculturedvegetableshave theability todetoxify thefoodsyou ingest thathavecarcinogens.Theyalso help boost the immune system and create an environment hostile to carcinogenicpoisonsthatcancausecancer.

In2005a teamof researchers inPolandand theUnitedStates studied twogroupsofyoungPolishwomen:onethathadimmigratedtotheUnitedStatesandonethathadnot.Theyfound that the rateofbreastcancerwas three timeshigher for those in theUnitedStatesthanforthosestilllivinginPoland.Furtherstudiesconcludedthattheconsumptionofculturedsauerkrautwasapossiblefactorinthedifferingratesofcancer.ThewomeninPolandateanaverageof30poundsofculturedsauerkrauteachyear,whilethewomenintheUnitedStates ate less than10poundsper year.14Whydoes thismatter?Sauerkrautcontainshighlevelsofglucosinolates,whichhavebeenshowntohaveanticanceractivityinlaboratoryresearch.

Otherstudieshavefocusedonestrogenmetabolismandtheenzymesinsauerkrautandits juices. A 2012 study conducted by biochemist Hanna Szaefer and her colleagueslookedattheabilityoftheenzymesincabbageandsauerkrauttochangetheexpressionofthe P450 enzyme, which metabolizes estrogen but is also carcinogenic. Their researchsupportedtheideathattheconsumptionofsauerkrautwasbeneficialforthepreventionofbreastcancerinwomen.15

Therehavebeenafewrecentstudiesthathavedirectlylinkedtheconsumptionofkefirtoimprovementincancercases.In2011onestudyshowedthatkefirreducedthedamageto theDNAincolorectalcancersandcoloncancer.16Another study showed that cancer

cells in the stomach started tomutate and self-destructwith the additionof kefir to thediet.17 And in another, researchers gave kefir tomice daily and found that itwas veryeffectiveinregulatingtheimmunesystemandstoppingbreastcancergrowth.18

Alongwithcanceroftencomestheuseofchemotherapy,whichbringswithitahostofotherproblems.Therehasbeensomeresearchdoneontheconnectionbetweenthegutandchemo. In one clinical study, researchers gave a group of mice an injection ofchemotherapythatwould,poundforpound,killmostadulthumanbeings.Why?AsJian-GuoGeng, associate professor at theUniversity ofMichigan School ofDentistry, said,“Alltumorsfromdifferenttissuesandorganscanbekilledbyhighdosesofchemotherapyandradiation,butthecurrentchallengefortreatingthelater-stagedmetastasizedcanceristhat you actually kill the [patient] before you kill the tumor.”So the goalwas to test arecentlydiscoveredbiologicalmechanismthat focusesonpreserving the integrityof thegastrointestinal tract—a mechanism that helped mice live through this lethal dose ofchemotherapy.

ThemicewereinjectedwithasubstancecalledRspo1,orR-spondon1,whichactivatesstemcellproductionwithin thegut.Thesestemcells then rebuilddamaged tissue fasterthan chemo can destroy it. Of themice thatwere givenR-spondon1, 50 to 75 percentsurvivedthepotentiallyfatalchemotherapydose.Allthemiceinthecontrolgroupdied.19Hereistheexcitingpart:YourbodyalreadyhasawaytomakeR-spondon1onitsown.Insidethehumangut,alayerofepithelialcellsisregeneratedeveryfourtofivedays,aslongasyouhavetherightgutflora.Ifyourgutfloraarehealthyandincludeagroupofhealthystrainsofbacteria,yourbodywillregenerateitself.Iftheydonot,thenitslowsorhalts the regeneration of your intestinal cells. The probiotics in your gut can determinehowandifyourbodysurviveschemotherapy—makingitevenmorecrucialforthosewithcancerandgoingthroughchemotoaddculturedfoodsandprebioticstotheirdiets.

Cancer and chemotherapy are complex and affect people in different ways. I amcertainly not saying that cultured foods are a cure-all, but rather encouraging you tochangewhatyoueat and includeprobiotic andwhole, real foods.You’re thecaptainofyourship;steerwisely.

ColdsandFlu

Throughoutthepast13yearsIhavewatchedmybodygetstrongerandstrongerasmyimmunesystemhasbeenstrengthenedbythefoodsIeatandthelifestylechoicesImake.WhenIamaroundpeoplewithcoldsandflus,IamnolongerafraidIwillgetacoldortheflu,too.Iactuallylikethefactthatmybodyisexposedtothesetypesofgermsbecauseitmakesmyimmunesystemstronger.

Sowhy am I not afraid of getting a cold or the flu? It’s the strength of our immunesystemthatdetermineswhetheryougetsick,andculturedfoodshelpboost the immunesystem.

ResearchersatHarvardMedicalSchoolhavefoundevidenceofarelationshipbetweengood bacteria and the immune system. Certain bacteria in the gut influence thedevelopmentof the immune systembydoing such thingsas correctingdeficiencies andincreasingthenumberofsomethingcalledTcells.TherearetwokindsofTcells:killersandhelpers.KillerTcellsfindanddestroyinfectedcellsthathavebeenturnedintovirus-

making factories. Helper T cells don’t fight invaders themselves. Instead, they are liketeamcoordinators.WhenahelperTcellsendsoutachemicalmessage,itsmatchedkillerTcell isalertedthatthereisaviruspresentandseekstodestroyit.Havinglotsofgoodbacteria in the gut increasesT cell production and keeps communication among all thecellsfunctioning.20

InanarticleinPennMedicine,DavidArtis,Ph.D.,associateprofessorofmicrobiologyatthePerelmanSchoolofMedicineattheUniversityofPennsylvania,notesthatbacteriaareessentialtofightoffviralinfections.“Fromourstudiesinmice,wefoundthatsignalsderived from these beneficial microbes are essential for optimal immune responses toexperimentalviralinfections,”saysArtis.“Inonewaywecouldconsiderthesemicrobesasour‘brothersinarms’inthefightagainstinfectiousdiseases.”

To come to this conclusion, Artis’s lab treated mice with antibiotics to reduce thenumberofbacteria in theirguts.Thesemicewere thensubjected to the influenzavirus,andtheoutcomewastelling.Themicehadanimpairedimmuneresponsetothevirus,andthevirusdidn’tleavetheirbodiesasquicklyasitleftthoseinthecontrolgroup.Themicealsohadseverelydamagedairwaysandanincreasedrateofdeath.21

So as you can see, these invisiblemicrobes really are our brothers in arms, fightingunseenbattlesaswegothroughourdays.

Colitis

Ireceivelotsofe-mailsandFacebookpostsfrompeoplewhohavebeengreatlyhelpedorhealedfromcolitisbyconsumingculturedfoods.Ulcerativecolitisisinflammationofthecolonandrectumthatcausestinyopensorestoform.Thiscanleadtodiarrhea,bloodystools,abdominalpain,andcramping.

Probioticsareusedoften to treatcolitis,andnowthere isasurge infecal transplants,whichhavebeenapprovedbytheFDAtorestoregoodbacteriatothecolon.Theconceptistogiveoneperson’shealthybacteriatoanotherbytransferringhealthyfecesthroughtherectum and colon. Sounds intense, right? But here’s the deal: there’s a much lessfrighteningwaytoaccomplishthis.Youeatprobioticandprebioticfoodsandchangethemicrobiome inside of you. Probiotics naturally act as a barrier to the intestinal lining,keeping inflammationdown.They increasemucusproduction to create a thickermucuslayer,whichprotectsagainstinvasivebacteria.

Inonestudy,34patientswithmildtomoderateulcerativecolitiswhohadnotrespondedtoconventionaltherapyunderwentsixweeksoftreatmentwiththehigh-potencyprobioticmixtureVSL#3,whichcontains eight strainsofprobiotics,manyofwhichare found inculturedfoods:Bifidobacteriumbreve,Bifidobacteriumlongum,Bifidobacteriuminfantis,Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus paracasei,Lactobacillusbulgaricus,andStreptococcusthermophilus.

The outcome was impressive: 77 percent of participants responded to the probiotictreatment.Andtherewerenoneoftheadverseeffectsthatoftenaccompanyconventionaltreatment.22

Another study—a double-blind study of 144 patients who had mild to moderateulcerative colitis and were already being treated with 5-aminosalicylic acid (5-ASA)

and/orimmunosuppressants—splitparticipantsintotwosets.Foreightweeks,onegroupusedthesameVSL#3mixturenotedinthestudyaboveandtheothertookaplacebo.Theprobiotic group saw a greater reduction in their scores on the ulcerative colitis diseaseactivity index (UCDAI), a scale used tomeasure symptomactivity in ulcerative colitis,thantheplacebogroup.Inotherwords,thepeopleontheprobioticshadbetterresultsfromtheir treatments compared with those who were being treated only with ASA orimmunosuppressants.Researchersalsofoundtheprobioticsimprovedrectalbleeding,andif the patient relapsed, reintroducing the probiotics again for eight weeks caused thepatientstogobackintoremission.23

These studies are very exciting, but there’s nothing quite as inspiring to me as thefirsthand accounts I hear. This is a testimony from someonewho actually healed fromcolitisbyusingculturedfoods.

It’s strange thatmycolitisdisease is something Ihavekepthidden frommyclosest friends,whohadno ideawhatI’vebeenthroughsince1976…Iwassooooexcitedtobeabletotellmyspecialistthatmycolitisof38yearsisundercontrol.Noblood.Nourgency.Nomucus.Withmylatestrelapsebeingmyworstever,IhadbeengoingfivetosixtimesbeforeworkjusttoemptymybowelssoIcouldkeepmynewjob,whichIlove.

WhenIqueriedthenew,strongerimmunosuppressantdrug[mydoctor]wantedmeon,Ichosetorejectitafterresearch.WhywouldIreducemyautoimmunesystemtoreduceinflammationwhenmyimmunesystemistheonepartIwantstrong?

From themoment Iwasgiftedyour bookCulturedFood forLife and somemilk kefir grains, I set out on ajourney of discovery of probiotics and good gut flora. My aim was to reduce my dependence onimmunosuppressant drugs. Through the ease of following the Trilogy of milk kefir, kombucha, and veggieferments,InowhaveaqualityoflifethatIneverthoughtpossible.

Crohn’sDisease

JordanRubin,healthadvocateandfounderofGardenofLife, Inc.,wasn’talways thethrivingentrepreneurheistoday.Iheardhimspeakataconferenceandfoundoutthathissuccessful companywasborn from thepainheenduredwithCrohn’sdisease.Asa19-year-old,hewasdiagnosedwithCrohn’s,whichnearlyendedhislife.BeforeCrohn’s,hewas 6’1” and 180 pounds. After suffering with this condition, he got to a low of 104poundsandwasconfinedtoawheelchair.Hecrossedtheworld,visitingdozensofhealthprofessionalsandtryingmorethan300supplements,andhejustcontinuedtogetworse.So he started studying nutrition and changed his diet to include only whole, living,enzyme- and probiotic-rich foods. He said he drank two quarts of kefir a day andconsumed many other fermented foods and supplements. Within four months, he hadregainedhisweightandhisbodybegantoheal.It’sbeenmanyyearsnow,andheexhibitsnosymptomsofCrohn’s.Withhishealthrestoredhewentontobebecomeasuccessfulauthor,speaker,certifiednutritionalconsultant,andsuccessfulbusinessowner.

SoisthereanyproofthattheprobioticadditionstoJordan’sdietareresponsibleforhishealth? Yep. A recent study published in Genome Medicine found that people withCrohn’shadlessdiversityinhealthybacteriaandmoreharmfulbacteriaintheirguts.Thiswas linked not only with the subjects’ DNA but also with the use of antibiotics. “Theintestinalbacteria,or‘gutmicrobiome,’youdevelopataveryyoungagecanhaveabigimpact on your health for the rest of your life,” lead study author Dan Knights, aUniversityofMinnesotabiotechnologist,toldDiscover:Science+Technology.“Wehavefoundgroupsofgenesthatmayplayaroleinshapingthedevelopmentofimbalancedgut

microbes.”24

Another study lookedathowaddinggoodmicrobescanhelp reduce inflammation inpeoplewithCrohn’s. In thisstudy,LactobacilluscaseiorLactobacillusbulgaricuswereculturedwithspecimensoftissuetakenfromtenpatientswithCrohn’s.Inthetissuethatwas inflamed, the bacteria slowed the production of the cytokines responsible for theinflammation.25

Depression

There isa lotof research linkinganunhealthygut todepression.Thegut, sometimescalled the “second brain,” contains a hundredmillion neurons,more than in either thespinal cord or the peripheral nervous system. A combination of nerves, hormones,bacteria, blood, and the organs of the digestive system handle the complex task ofbreakingdownourfood,absorbingnutrients,andexpellingwastes—allthewhilekeepingour immunesystemstrong.Sincedigestion requiresaconsiderateamountof thebody’senergy,whenitstartstostrugglewecanfeelitinouremotions.

MichaelGershon, chairmanof theDepartmentofAnatomyandCellBiologyatNewYork–Presbyterian Hospital/Columbia University Medical Center and an expert inneurogastroenterology,says,“Everydayemotionalwell-beingmayrelyonmessagesfromthe brain below to the brain above.”26 The reason the gut andmood are so intimatelyintertwinedisthatthebacteriaofthegutproducehundredsofhormonesthathelpregulatethe body. While many people think that serotonin—the hormone that produces happyfeelings—comesfromthebrain,therealityisthat95percentofitismanufacturedinthegut.27But ifyourgut isn’tbalanced, itcan’tproduce thishormoneasefficiently.So thekindofmicroflorayouhavewillingreatpartdeterminewhatkindofmoodsyouhave.

But this is great because you can alter the makeup of your microbiome by addingcultured foods. One three-part, placebo-controlled human study showed that addingprobiotics can, in fact, decrease anxiety, diminish perceptions of stress, and improveoverallmentaloutlook.28

Experimental studies have also shown that supplementingwithprobiotic bacteria canincrease peripheral tryptophan levels. Tryptophan is a precursor to serotonin anddopamine(theotherhappyhormone),soincreasedtryptophanmeansincreasedserotoninanddopamine.29

Moreandmorestudiesaresurfacingeachdaythatshowthatasourdietshavechangedtoincludemorechemicalpreservatives,thenumberofdepressioncaseshasalsorisen.Weno longer eat the foods that help keep our guts in balance, so it’s no surprise that ourbodieshaverebelled.Ifoundmyselfexperiencingdepressionwithoutevenrealizingwhatwashappening.SlowlyovertimeIlostmyjoyforlife,andasIwentthroughmyday-to-dayroutineIstartedtothinkthatthiswasnormal.ButIwaswrong!Wearesupposedtobe happy; it’s how our bodies are designed.We have all themachinery inside of us tocreateafeelingofwell-being,optimism,andhappiness,butitdoesn’tworkcorrectlyifwefeedourbodiesgarbage.

Diabetes

DiabetesissomethingIsawfirsthandinmyfamilyasIgrewup.Watchingthisdisease(both type1and type2)affectmyfamily leftaprofound impressiononme.SowhenIdevelopedtype2diabetesduringmylastpregnancy—onlytowatchitdisappearandthenreturnagainaftermydaughter’sbirth—IknewIwasinalotoftrouble.Irememberhowawful I felt. I was exhausted, andmy days revolved around finding time to sit on thecouch. I knew that if I didn’t fix this problem, itwould likely takeme away frommyfamilymuchtooearly.Andwhileitwasawful,Iamsothankfulforthepainthatitcausedbecauseitmademestartseekinganswersandtakechargeofmyhealth.It’salsooneofthethingsthatledmetoculturedfoods.

Day-to-day life with diabetes is pretty terrible. It feels like having unseen forcescontrollingyou.Youhavefoodcravingsandyouwanttoeatlargeamountsoffood.Youbecomeaccustomedtofeelingbad.Andinthelongterm,itcanleadtostrokesandheartattacks.

IwillneverforgetthedaywhenIfeltmydiabetesstarttoreverse.IhadbeendrinkingkefirforaboutamonthandIwasfeelingbetter,butonthatparticulardaymybloodsugarshadnormalized, and not only did the bloodmachine say so but so didmybody. Iwasstandinginthekitchen,doingdishes,andsuddenlyfoundmyselfinthefrontyardfillingupmybirdfeeder.Ihadn’tcaredaboutthebirdsandtheirfoodforweeks,butsuddenlyIwantedtotakecareofthem—Iwantedtotakecareofeverybody.Feelingsofwell-beingandjoyenvelopedmelikeablanket.IknewmybodywashealingandlettingmeknowIwasontherightpath.

Sohowdoeseatingprobioticfoodshelpwithdiabetes?

Manystudiesareconfirming thatalteredgut floraarepresent inhumansandanimalswith obesity, insulin resistance, diabetes, and hypertension. Growing research suggeststhat people who are obese and resistant to insulin have microbes in their gut that aredifferentfromhealthypeople’s.Theleaneryouare,themoreFirmicutesyouhave,andthemoreobese,themoreBacteroidetes.30

There isevidence that feedingprobioticsandprebiotics to thosewithdiabetes-relatedobesityandmetabolicdisorderscandramaticallyreduceinsulinresistance,restoreglucosesensitivity, and lower blood pressure and weight by altering their gut flora andencouragingtherightkindofmicrobestothriveandgrow.31Thissimplyaddstoafeelingofoverallwell-being.Theseconditionscanbeverydrainingand tax thebody, sowhenyoubalanceyourgut,youliberateenergy,liftingyourmoodandoutlookonlife.

Fibromyalgia

Fibromyalgiaisoneofthefastest-growingdisablingconditions,anditseemstoaffectmostlywomen. I see it croppingup everywhere. It is a chronic inflammatory conditionthat causesmuscular and joint pain and extreme fatigue. It is debilitating and can ruinpeople’slives.Moreandmoreevidenceispointingtoanunhealthygutinpeoplesufferingfromfibromyalgia.Onestudyfoundthatthosewhohavefibromyalgiaalsohaveleakygutsyndromeor IBS.32Anotherstudyshowed that73percentofpatientswithfibromyalgiareportedgastrointestinalsymptomsandsignsandthatIBSwaspresentin30to70percentoffibromyalgiapatients.33

This shows that there is a link between fibromyalgia andgut problems—but not thatoneiscausingtheother.However,thereisonestudythatseemstoshedlightoncausation.This study focused on patients with both fibromyalgia and small intestinal bacterialovergrowth(SIBO).PartofthegroupwastreatedforSIBObyusingantibiotics;theotherhalfgotaplacebo. In thosewhowere treated, therewasadecrease in the symptomsoffibromyalgia—thus suggesting that gut problems cause fibromyalgia.34 While this onestudy isn’t conclusive, it seems that gut problems couldbe at thebaseof fibromyalgia.This,then,suggeststhathealingthegutwouldgoalongwayinhelpingrestorethebodybacktoitsnaturalstate.

Anecdotalevidencefrompeoplewhohavecometomyclassesspeakstothepowerofculturedfoodsinhelpingfibromyalgia.CheckoutthisstoryfromSherri:

Over20yearsago, Iwasdiagnosedwith fibromyalgia.Foryears I’vehadanall-overbodyache that felt likeinflammation.ItwasanachethatIhadeveryday.Iwasespeciallyachywhenwehadrainyweather.

Afterhavingaterribleboutwithastomachvirusthatlastedaboutaweek,Isearchedoutinformationabouthowtohealmygutissues.Ifoundyourvideosandthat’swhereitallbegan.

Afterwatching your videos I immersedmyself inmaking kefir, cultured veggies, and kombucha.After threeweeksoffillingmyselfwiththesewonderfulfoods,IwokeuponemorningandrealizedIdidn’thavethatall-overbodyacheanymore. It’sbeen thatwayfor thepasteightdays,andI’msoexcitedabout it.Also, it’scalmedmypainfulgastricproblems,andIhaveasenseofwell-being.IknowthisissomethingthatI’mgoingtocontinuetodobecauseit’simprovingmyhealth.

FoodAllergies/Intolerance

Ihearaboutfoodallergiesandfoodintoleranceallthetimeinmywork.Generally,thesymptoms of food intolerance (gas, bloating, heartburn, headaches, and so on) are lessintense,while thesymptomsoffoodallergies(rashes,hives,shortnessofbreath, troubleswallowing, chestpain,or adrop inbloodpressure) aredramatic.35Both foodallergiesand food intolerance can also cause stomach pain, nausea, vomiting, and diarrhea. Ineithercase,thepersonwhohasthemliveswithgreatdiscomfort.

MydaughterMaci struggledwith food sensitivities for years.When shewas 16, shewasconstantlytiredanddealingwiththepainanddiscomfortofgeneraldigestiveissues.Everyweekthelistoffoodsthatcausedstomachdistressforhergrewlonger.Wetookhertodoctorafterdoctor,eachofwhomcametotheconclusionthatshewasprobablydealingwithIBSorfoodallergies,butnoonewaswillingtogiveadefinitivediagnosis.Finally,onedoctorsuggestedthatshehavesurgerytoremovehergallbladder,buthecouldn’tgiveusareasonwhy.SoIdecidedtodosomeresearchratherthanputMacithroughasurgerythatmightnothelpher.WhatIdiscoveredwasthattheliningofMaci’sgutwasdamagedand thatyearsof antibioticshad strippedherof allhergoodbacteria.This iswhatwaswreakinghavocinherdigestivesystem.Thisiswhysheseemedtobeallergictofoods.

Idevisedaplantohealhergut.Weremovedallthefoodsthatcausedherpain,andsheateaculturedfoodateverymeal,makingsuretoincorporateallthepiecesoftheTrilogy.This helped her digest hermeals and began to heal her gut.As Imentioned in the lastchapter, shewas also ingesting all kinds of prebiotics, thoughwe didn’t know it at thetime.Adding cultured foods and prebiotics gave hermany strains of good bacteria andcreatedanewmicrobiomeinhergut.Withinamonthherstomachstoppedhurting.Withinthreemonthsherso-calledfoodallergiesstartedevaporating,andayearlatershecouldeatanythingshedesired.

Because of what Maci was going through I started searching everywhere to findevidenceofhoweatingculturedfoodshealedfoodallergies,butnonewastobefound—excepttheanecdotalevidenceIsawwithMaciandthemanyotherpeopleIwasteaching.Untilnow.

InChapter1, I talkeda littleaboutanexcitingstudy,published in theProceedingsofthe National Academy of Sciences, that identified not only a possible cause of foodallergies but also a probable cure. The team found that young children overexposed toantibiotics were at greater risk of developing food allergies. They were also able toidentifyanaturallyoccurringclassofbacteria in thehumangut thatkeepspeople fromdeveloping those allergies.This class, calledClostridia, includeshundredsofmembers,but it diminishes with frequent antibiotic use at a young age—making children moresusceptibletofoodallergies.Macireceivedantibioticseveryyearwhenshegotherannualsinusinfection,andnowIcanseehowthisaffectedher.

The research teamadministered antibiotics toyoungmice and found theyweremorelikelythanthecontrolgrouptodeveloppeanutallergies.ThentheyweregivenClostridia—andlikemagic,themice’ssensitivitywentaway.Theywerenolongerallergic.36

The increase inallergicdiseases seen in industrializedcountries isbeingattributed tothehygienehypothesis,whichIdiscussedintheautismsection—theideathattheoveruseof antibiotics, food sterilization, andantibacterial cleaningproductshas led to a lackofdiversityinthemicrobialstrainsininfants.Datashowthatthegutflorainchildrenwithallergiesaredifferentfromthoseinchildrenwithoutallergies.

HighBloodPressure

Fourteenyearsago,beforeIfoundculturedfoods,mybodywassendingmecluesthatsomethingwaswrong. Ineverput itall togetheruntil Iwas inacrisis. Ihadextremelyhighbloodpressure, and the stressof that—alongwithmypregnancy—began affectingmyliver.Mybabywasdeliveredearlytosavemylife,butmybloodpressuredidn’tcomedownafterward. In thehospital Iwasonahigh-dosemagnesiumdrip thatmademe sosickIcouldn’tgetoutofbed.ThismeantthatIcouldn’tseemynewdaughter,whowasintheneonatalunitdownthehall.Ittorturedme,andbeingkeptfrommydaughtermademybloodpressureevenhigher.Shewastoofragiletoleavetheneonatalunit,andIcouldn’tevensituplongenoughtogetintoawheelchair.Itistimeslikethesethatcanchangeourlivesifwelet them.IwasbeggingGodtobringmybloodpressuredownwhenanursecame into the room,and I askedher if shewould takeme tomydaughter. I toldher itwould help lowermy blood pressure. So she did just that.At two in themorning, shewheeledmyentirebedintotheneonatalunit,andthereIsawmyfour-poundpreemie.

Mybloodpressure started tocomedown following thevisit, andas I rested inbed Istarted putting the pieces together. If Iwas on amagnesium drip so Iwouldn’t have astroke, did thatmeanmybodywasn’t hanging on tomagnesium?Perhaps thiswas thecauseofmyhighbloodpressure.IstartedresearchingthismanymonthslaterataboutthesametimeIstarteddrinkingkefir.Withtheadditionofkefirtomydiet,mybloodpressurebegantonormalize.Interestingly,Ifoundoutthatnotonlyiskefirhighinmagnesium,butitalsohelpsyouabsorbmoreofitfromthefoodsyoueat.

Magnesium deficiencies can wreak havoc in more ways than one. Magnesium is acofactorinmorethan800enzymesystemsthatregulatedifferentbiochemicalreactionsinthebody, includingproteinsynthesis,muscleandnerve function,blood-glucosecontrol,and blood pressure regulation. Magnesium can be found in food, but the amount isdependentupontheconcentrationin thesoilwherethefoodisgrown.Highlyprocessedfoods, and especially sugar, deplete the body ofmagnesium.A number of studies haveshownthatmagnesiumcanbenefityourbloodpressureandhelppreventsuddencardiacarrest,heartattack,37andstroke.Forexample,onemeta-analysis,whichwaspublishedintheAmericanJournalofClinicalNutrition,lookedatsevenstudiesthatcoveredmorethan240,000 participants. The results showed that dietary magnesium intake is inverselyassociatedwithriskofischemicstroke.38

Another study found that kefir works on an enzyme in the stomach to lower bloodpressurenaturally inoneoutof threepeople.39 It also reduces inflammation throughoutthebody.Andmoreandmorestudiesarefindingthatprobioticfermentedmilkhasbloodpressure—loweringeffectsinprehypertensiveandhypertensivepeople.40

Addingculturedfoodstomydietwasakeyfactorinhealingmybodyfromhighbloodpressure.

HighCholesterol

Manyyears ago I had several friends tellme that their cholesterol started improvingwhen they began to eat fermented foods. This made them believers in the power andimportanceoffermentedfoods.Onefriendevenaskedme,“Ifeatingtheseculturedfoodscoulddothis,whatwouldhappenifIchangedtherestofmydiet?”Asyou’veseensofar,theansweris“alot,”includingloweringcholesterol.

A double-blind study with 60 volunteers aged 18 to 65 looked at the effects ofprobiotics on cholesterol. Each day for 12 weeks, one group received a capsule thatcontained 120 billion viable Lactobacillus strains, which happen to be abundant incultured vegetables. The other group got a placebo. There was a 13.6 percent overallreduction in total cholesterol in the people who took the probiotic, compared with theplacebogroup.Moreover, theparticipantswith thehighestcholesterolat thestartof thestudy reduced their total cholesterol by 17.4 percent. Their LDL cholesterol—the badcholesterol—wasloweredby17.6percent,comparedwiththeplacebogroup.41Thisisasignificant reduction in total cholesterol. Ingesting cultured foods provides not only theLactobacillus strains thatwere used in the study but also various others that add to anoverallbalancedgut.

Another study gave participants live yogurt with Lactobacillus. After six weeksresearchers found significant reductions in LDL cholesterol (8.92 percent) and totalcholesterol(4.81percent).Thesamegroupperformedasecondtrialwithsimilarresults.42

One reason probiotics help lower cholesterol is because bacteria consume prebiotic(soluble) fiber in the small intestines and create acids, oneofwhich is calledpropionicacid.Thisparticularacidreducesproductionofcholesterolbytheliver.

Anotherway probiotics bring down cholesterol levels is that as bacteria grow in theintestinaltract,theyconsumesomeofthecholesterolthatispresent,incorporatingitinto

theirowncells.Thismeansthecholesterolbecomesunavailableforabsorptionfromtheintestineintothebloodstream,naturallyloweringtotalcholesterol.43

Iloveallthethingsgoodbacteriado!

IrritableBowelSyndrome

Irritablebowelsyndrome(IBS) is frequentlydiagnosed in theyoungand theold,andit’susuallyidentifiedbyagroupofsymptoms:abdominalpain,bloating,andachangeinmovement that can alternate between diarrhea and constipation. My daughter Macireceived this diagnosis on the basis of her symptoms of abdominal pain with frequentdiarrhea or constipation.Medical treatments seem to do little to help, and so I startedlookingforanalternative.Itwasculturedfoodsandprebioticsthatsetherfreefromthisdebilitatingconditionbycreatinganewmicrobiomeinhergut.

Sowhatdoscientistssayabout theconnectionbetweenprobiotics,ahealthygut,andIBS?

One2014studylookedat28peoplesufferingfromIBS.Someoftheparticipantswereasked to consume a fermented milk product for four weeks, while others served as acontrol group. In those people consuming the drink, researchers saw an increase in thebacteria thatproducesbutyrate,anacid that isbeneficial forguthealth. In response, thesymptomsof their IBSalso improved,while the symptomsof thepeople in the controlgroupremained.44 The conclusions drawn in this studymirror those of a study done in2009with34participants.45

Another interesting study, which was done in Norway, compared three groups: twocomposed of people who were suffering from IBS and one with subjects who had nosymptoms of IBS.One of the IBS groupswas given dietary advice, and the other twogroups didn’t receive this advice. Many people who have IBS avoid dairy because itcausestheirsymptomstoflareup.ThepeopleintheIBSgroupwhogotadviceweretoldtoconsumefermentedmilkproductscontainingprobiotics. Interestingly thepeoplewhoconsumedthemostfermenteddairydidsignificantlybetterthantheircounterparts.Theyreportedanimprovementinqualityoflifeandareductionofabdominalpain.46

It is exciting to see that doctors are starting to prescribe probiotics as a standardtreatment for IBS, but adding fermented foods to eachmeal can also go a longway inrestoringthegut.Mydaughterhadasmallportionofculturedfoodateverymeal—kefirforbreakfast,asideofculturedveggiesandkombuchaforlunchanddinner—andatereal,wholefoods.Thisallowedthebadpathogenstobeovertakenbythegoodmicrobesandallowedhergutliningtoheal.

Kidneys/KidneyStones

Thereiscurrentlyasurgeintheuseofprobioticsforkidneyhealthinthemedicalfield.New probiotic supplements have been developed specifically to treat the kidneys, andtherehavebeenremarkableresults.Certainstrainsofprobioticscangobbleupurea,uricacid,creatinine,andmanyothertoxinsthatarenotbeingeliminatedbyunderperformingkidneys.Asthehealthybacteriagrowandmultiply,theyconsumemoreandmoreofthesepoisonoussubstances,reducingtheserumuremictoxinlevelsinpeoplewithcompromisedkidney function.47 Here’s one of my favorite stories about cultured foods and kidney

health:Iwrote to you a couple ofmonths ago desperate for some help.My kidney doctor had just toldme thatmy

kidneyswerefunctioningat20percentandIneededtochoosewhichformofdialysisIwouldprefer.Itwasadeathsentencetome.Ihavehadseveralhealthproblemsthroughtheyears,andthiswasheadingforacrashreallysoon!Ihadaskedyou ifyouhadeverheardofanyonewhohad tried thiscultured-food-and-drinkwayof lifewithanyresultsofrepairingkidneyfunction,andyoutoldmenotthatyouhadheardof,butyougavemeencouragementtotryitanyway.InmygriefanddespairIdecidedtodojustthat.Donna,Iwentbacktothekidneycaredoctorjustrecentlyandhejustkeptshakinghisheadandsaidhedidn’tunderstandhoworwhythiswayworked,butthatnotonly had I lost weight in the two months since I last saw him, but also my kidney function… went UP 10percent!!!!!YayGod!Hesaidhehadneverheardofthishappeningbefore.Thenursecamebackinafterthevisitandsaidinalltheyearsshehadworkedforhimshehadneverseenhimspeechlesslikethat.Allthis,Donna,afteronlydoingitforapproximately1½months!

Notonly arepeople seeing improvement inkidney function,but theyare also seeingthatculturedfoodscanhelppreventkidneystones.

Akidneystoneisasolidpieceofmaterialthatformsintheurinarytractwhentherearehighlevelsofcertainsubstancesintheurine.Forabout80percentofAmericanswhohavekidney stones, this substance is calciumoxalate.While this is naturally found in urine,calciumoxalate and theother substances found inkidney stonesdonot normally causeproblems,because theyareat a relatively lowconcentration.Theyusuallypass throughthebodyandaredisposedofinurine.However,whentheyreachhighconcentrations,thebodyisn’tabletopassallofthem,sotheyformintokidneystones.Therearemanywaystotreatkidneystones, includingsurgicalremovalortheuseofshockwavestobreakupthe stones into smaller, passable pieces, but these treatments don’t address why theydevelopinthefirstplace.

Thereisonebacteriumnaturallyfoundinthedigestivetract,Oxalobacter formigenes,thathasbeenshowntodegradecalciumoxalate,thuspreventingkidneystones.Itslevelsvarydependingongutacidityandsalts,andinsomeindividualsitcannotbedetected.Itisalso very susceptible to commonly used antibiotics. In one study, adult volunteerswhoingestedadoseofO.formigeneshadareducedconcentrationofcalciumoxalateintheirurine.48WhileitisnotknownifO.formigenesisinculturedfoods,anotherstudyshowedthatbacteriastrainsinculturedfoodscouldbejustaseffectiveatreducingcalciumoxalateconcentrations.Thiswasseeninafour-weekstudyinwhichsixpatientswithmajorrisksfor kidney stones received a daily probiotic containing L. acidophilus, L. plantarum,Lactobacillusbrevis,S.thermophilus,andB.infantis—allofwhicharefoundinculturedfoods. The results showed a great reduction of calcium oxalates in all six subjects.49Another study, done by theCaliforniaDairyResearch Foundation andDairy and FoodCultureTechnologies,gotsimilarresultsinastudyof10people.50

Isn’titexcitingthatthesefoodscanmakesuchadifference!

Obesity

Manypeoplehavetoldmethatconsumingculturedfoodshasledtoweightloss.Anditdoesn’tmatterwhich food—kombucha, kefir, and culturedveggies all seem togive thebody the nutrients it needs to feel satiated, which leads to eating less. Incorporatingcultured foodsalsohelpsyouweanyourself from theaddictivesubstancesandcravingsthatleaveyouinaviciouscycleofunhealthyeating.

Somuchresearchhasbeendoneabouttheconnectionbetweenahealthyweightanda

healthygutthatI’mnotgoingtogointoitallhere.Inshort,theoutcomeofmanyofthesestudies is that a diverse community of bacteria is important for maintaining a healthymetabolismandweight.

Dr.RaphaelKellman,who founded theKellmanCenter for Integrative&FunctionalMedicine, has written a great book called The Microbiome Diet, which sums up theconnectionbetweenweightandahealthygut:

Thesebeneficialbacteriamakeupaseparateecologywithinthebodyandhaveanenormousinfluenceonyourmetabolism,yourhormones,yourcravings—evenyourgenes….Whenitoperatesatpeakefficiency,sodoesyourmetabolism.Andwhenyourmicrobiomeisoutofbalance,youmightfindyourselfgainingweightorunabletoloseweight,nomatterhowmuchyouexerciseorhowcarefullyyoueat.Toachieveyouridealweight,youneedthehelpofyourmicrobiome.51

BeforeIstepawayfromthesectiononobesity,Idowanttozeroinononeaspectoftheweight-loss journey that many people don’t know is associated with a healthy gut:cravings.

Inour familywedon’thavea lotof sugar;mostlyweeat thingsmadewithhealthiersweeteners,suchassteviaorSucanat.Butnotlongagosugarstartedtocreepbackintomylife,andIstartedtofeeltheeffects.Itstartedtochangeme,andmybodyletmeknowbycausingintensecravingsforsugar.Whydoesthishappen?

It’sbecausedifferentbacterialspeciesneeddifferentthingstosurvive.Somelikesugar.Somelikefat.Andwhenyoufeedyourbodysugarorfat,youstrengthenthebacteriathatfeed on these substances, helping themmultiply.Andwithmore of them, the need forsugar or fat is greater. Because the gut is linked to the immune system, the endocrinesystem,andthenervoussystem,thesignalsforthisincreasedneedaresenttoyourbrain,andthis influencesyourdesiresandyourbehavior.Byeatingthedesiredsubstance,youthrowoff thebalanceofyourgutevenmoredramatically,causingcravings to intensify.ThisiswhathappenedtomewhenIstartedwantingsugarallthetime.

The exciting part is that we have some control in this.We can change the bacterialmakeup of our microbiome by changing what we eat. By adding cultured foods andprebiotics(foodforbacteria)andbyremovinghighlyprocessedfoodsandsugar,wecauseour bacteria to change; in turn, they change our desire for certain foods. And thisdecreasingofcravingscanstartinaslittleas24hours!

Ulcers

Pepticulcers,whichareopensoresintheliningofthestomachoruppersmallintestine,canbeverypainful.Theycreateaburningsensationinthegutandcausepainfulgasandnausea,makingitdifficulttoeat.Foryearsnooneknewwhatcausedthem,butin2005,scientists Barry Marshall and J. Robin Warren were awarded the Nobel Prize inPhysiologyorMedicinefortheirdiscoverythatpepticulcerswerecausedprimarilybythebacteriumHelicobacterpylori.Quiteafewstudieshaveexaminedtheeffectsofprobioticson H. pylori, and it seems that many different strains of probiotic bacteria have abeneficialeffectonlesseningthenumberofH.pylori in thegut, thusprotectingagainstulcers.Scientistshaven’tyetdeterminedtheexactreasonforthis,butsometheorizethatitisrelatedtoeitherchangingthepHofthestomach,thusinhibitingthegrowthofH.pylori,orpreventingH.pylorifromadheringtothestomach’smembrane.52Whateverthereason,

it seems that the addition of probiotic foods to the diet helps preventH. pylori fromwreakinghavoconthegut.

Onestudylookedattheissueofulcersfromanotherangleandfoundadecreasedriskforulcersinpeoplewhohadahighintakeoffermentedmilkproducts.Anincreasedriskwasnotedforhighmilkintake.53

Anotherstudyfoundthataddinglotsofprebioticfoodstoyourdietmayhelppreventstomachulcers.Thisstudyobservednearly48,000menbetweentheagesof40and70forsixyearsandanalyzedtheireatinghabits.Itwasfoundthatmenwiththehighestintakeofsolublefibersubstantiallyreducedtheirriskofdevelopinganulcer.54

Amongpeoplewhoalreadyhaveulcers,kombuchahasbeenfoundtohelpthehealingprocess.Thespecialprobioticbacteriaandyeastsinkombuchaprotecttheliningofthegutbyreducingtheacidsthatdamagethemucousmembrane.ItwasfoundthatthisworksaswellastheprescriptiondrugPrilosecinhealingstomachulcers.55

Cultured vegetables have a part in healing ulcers as well. Vitamin U, which is notactually a vitamin but a compound called S-methylmethionine, is abundant in culturedcabbage and its juices and has been shown to successfully treat ulcerative colitis, acidreflux,andpepticulcers.56

YeastInfections

Candida is a yeast/fungal organism that lives naturally within the human body. Youcan’t get rid of it completely, nor should you want to. It helps keep you healthy byrecognizing and destroying harmful bacteria. It also digests and breaks down necrotic(dead)materialinyourbodyinordertogetridofit.Debristhat’stootoxicordifficultforourregulardigestivesystemcanbehandledbycandida.Butwhenitovergrowsandgetsoutofcontrol,problemsarise.Oneofthefasterwaysforcandidatogetoutofcontrolistotakeantibiotics.Abalanceofgoodbacteriakeepscandidaincheck.Acommonpracticeamong researchers looking to induce a yeast infection is actually to give subjectsantibioticstopurposelythrowoffthebalanceoftheirmicrobiomes.

Overproduction of candida can cause many illnesses, including the fungal infectioncandidiasis. Candida can spread throughout the intestines and sinuses, and if it goessystemic,itcanpenetratethebloodstream,releasingtoxicby-products.

Inwomen,bacterianormallycolonizethevaginaandkeepcandidaandyeastinfectionsunder control. There are five known vaginal bacteria, and many of them, likeLactobacillus,producelacticacid,whichlowersthepH,creatingahostileenvironmentforpathogens.Whenthesebacteriaarekilledbythingssuchasantibiotics,anovergrowthofyeastmayresult,leadingtoayeastinfection.

A lot of people avoid cultured foods—especially kombucha—when they have anovergrowthofcandida,believingthatthesefoodsactuallymaketheconditionworse.AsInotedinthelastchapter,thisisn’twhatI’vefoundtobetrue.Infact,it’sjusttheopposite:culturedfoodscanaidinthetreatmentofcandidaovergrowth,as longastheyaremadeproperly in order to remove the sugars and allow the probiotics to grow and becomestrong.

There are now some studies supportingmy life experiences.One study included150hospitalizedchildren(106boys,44girls)betweentheagesof3monthsand12yearswhohadbeenonbroad-spectrumantibioticsforatleast48hours.Theyweredividedintoonetrialgroupandoneplacebogroup.Forsevendays,thesubjectsinthetrialgroupreceiveda sachet of probiotics twice a day; the other group received placebo packets. Eachprobiotic sachet contained Lactobacillus acidophilus, Lactobacillus rhamnosus,Bifidobacterium longum, Bifidobacterium bifidum, Saccharomyces boulardii (the goodyeast in kombucha), and Saccharomyces thermophilus—all of which are common inculturedfoods—andfructo-oligosaccharides,whichareatypeofprebiotic.

Thepresenceofcandidawas thesameinbothgroupson thefirstday,buton the lastdaythatprobioticswereadministered,27.9percentofthepatientsinthetrialgroupwerecolonizedwithacandidainfection,comparedwiththe42.6percentofthepatientsintheplacebogroup.Candidainfectionscontinuedtoincreaseinnumberfromday7today14intheplacebogroupbutnotintheonethattooktheprobioticsachets.Thisshowedthatsupplementing with probiotics could help reduce candida colonization in critically illchildrenreceivingbroad-spectrumantibiotics.57

Other studies show that when you add probiotics from theLactobacillus family youdown-regulatecandida,stoppingyeastinfectionsandkeepingthemfromrecurring.58Icanthinkofnobetterwaytodothisthanthroughculturedfoods,whichareloadedwithmanyprobiotics,especiallythosefromtheLactobacillusfamily.

BringingItAllTogether

Nowyouknowsomeof thewonderfulways thatbacteriaarehelpingusstayhealthyandhappy.Researchispoppingupleftandright tosupport thebenefitsofbacteria,andevery week I hear firsthand stories of healing from people on my website and in myclasses.

It’samazingwhatprobioticfoodscando.Andit’ssurprisingthatsomethingsosimplecanhelpyouwith all sorts of symptoms.Areyou constipated?Try cultured foods.Areyouhaving theoppositeproblem?Trycultured foods.Doyou feel tiredand run-down?Juststartwithoneculturedfoodandgiveitatry.Youarewhatyoueat,afterall.

WhenIwassick, Inever realizedhowgoodIcould feel.Evenwhen Iwasn’t sick, Ididn’tknowthatIcouldfeelbetter.ButwhenIstartedeatingculturedfoods,myemotionschanged from despair to joy.My body did a complete turnaround, and so didmy life.NeverinamillionyearsdidIthinkthatIwouldhavethelifeIhavenow.Writeabook?Noway!Haveawebsiteandonlinestoreandteachclasseshelpingthousandsofpeople?Thatwasn’tevenapossibilitytome.ButwhenIbegantofeelbetter,Ifoundspecialgiftsand talents I never knew I had. As my body healed, it opened upmy heart, and all Iwantedtodowashelpothersfeelthesame.Wereallyaremadetohelponeanother.It’sadesire that I thinkwe arebornwith.What gifts and talents doyouhave that youdon’tknow about because you don’t feel good?Don’t spend your life not feeling good.Youdon’tknowwhatyou’remissing.Youhaveahundredtrillionfriendswhowanttoseeyouwell,andonemorefriendwhowantstohelpyou,too.Andthatfriendisme.Sonowlet’sgetwiththeprogramandlearnthepracticalitiesofbringingculturedfoodsintoyourlife.

CHAPTER5

BringingtheTrilogyintoYourLife“Itisourchoicesthatshowwhatwetrulyare,farmorethanourabilities.”

—AlbusDumbledore

Ahabitissomethingyoudoprettymuchautomatically.Onceyourealizeyouaredoingit,youcanstopordecidetocontinue.Atthatpoint itbecomesachoice,notahabit.Sowhy dowe continue to do things that bring negative consequences into our lives evenwhenwerealize thatwecanchoose?Perplexing, isn’t it?Weallknowthatwewill feelbetterifweeatbetter.Ihearthisallthetime,andIsaidittomyselfformanyyears.StillIcontinuedtomakechoicesthathurtmeinsteadofbenefitedme.Why?Ittookmealongtimetofigurethisout.Maybemylittlerevelationwillhelpclearthecobwebsofconfusionforyou.

Everytimewemakeachoiceaboutanything,butespeciallyaboutwhatweeat,wearemakingthatchoicebecauseinthatmomentwebelieveitwillbenefitus.Nowholdon—Iknowwhatyou’rethinking:“Thisisnot true.Iofteneat foodthatIknowisn’tgoodforme.”Youmayverywellknowit’snotgoodforyou,butinthemomentthereisareasonyouarechoosingit.Ididthisforyears.Intheshortterm,IchosewhatIfeltIneeded.Iwastootiredtofixahealthymeal,soIwentforsomethingquickandeasy.Iwascravingcomfort, so icecreamsoundedgood.Oftenwhen Imade thesechoices Iwould think, Iwilljustdothistonight,andtomorrowIwillstartanew.

Theseshort-termchoiceswentonandonuntilmyfamilyandIgotsick.Thenitbecameclearthatsomethingneededtochange.Whenmychildrenstartedtosufferbecauseofmychoices,Icouldn’tstandthepain.SoIchanged,mostlyforthem,butinturnithealedme,too.Atfirstitfeltlikeanuphillbattle,butintheenditsetmefree.Likesomanyothers,Ihadbeentrainedtothinkthateatinghealthyishard.ButIfoundoutthatthisisn’ttrue.

Keepinmind,Ididn’tchangeallatonce.Iwentonesmall,fermentedstepata time.AndasImadegoodchoices,myhealthylifepickedupmomentum.EverygoodchoiceImadeledtomoregoodchoices,andbeforeIknewitmyfamilyandIweregettingbetter.IfeltsogoodthatIneverlookedback.

Makingthesechoicesrewiredmybrainandchangedtheworldofbacteriainsideofme.ItmademerealizethatwhatIreallywantedwaseaseandtofeelgood.Mycravingsforunhealthyfoodssubsided,andIstartedcravingthefoodsthatmademethrive.

Nowit’stimeforyoutostartmakingyourownhealthychanges.Thisiswherethefunbegins.Don’tbeintimated.Iknowthisculturedfoodstuffsoundshard,butIpromiseitisn’t;it’sjustnew.IhavemadetheeasiestguideIcanthinkofforyou.I’vetriedtomakeitfunandfeellikeanadventure.Beforeyouknowit,culturedfoodwillbeanormalpartofyourlife,andyou’llwonderhowyoueverlivedwithoutit.Onceyoutastethefreedomthathealthgivesyou,youwillbesoaring.Whenyouarewell,youwillbecomeabeacontoothers,andeverybodywillwanttoknowwhatyouhavedonetogetsohealthy.Inthisway, you’ll literally change theworld by changing yourself—and your hundred trillion

helperscan’twaittohelpyou.

GettingStarted

Beforewebegin,Ineedtocautionyouaboutwhatyouareabouttoundertake.Thesearenotsimply foods; they’repowerfulmedicine.Thesefoodswill floodyourbodywithbillionsofprobiotics.

Theabilityofthesebacteriatohealyoudependsontheirstrengthandnumbers.Asyoueat more and more of them, along with prebiotics, you will create a powerful healingarmy.When they gather enough members of their particular strain, they will begin todominateandchangetheenvironmentinsideyourbody.Thismeansthattheywilldestroypathogens and yeasts that have been in control.While this is good news, it can causesymptoms that make you feel as if you’re getting worse, not better. But these aretemporary.

Thisiscalledahealingcrisis,orifyou’dliketogobythemedicalterm,aHerxheimerreaction,anditisjustthefirststopontheroadtorecovery.Thereasonsymptomsoccuristhatwhenharmfulbacteriaandyeastsdie, theyproduce toxins.Thiscanmakeyou feelprettybadifyouhavealotofthemandyourbodyisnotabletoeliminatethemquicklyenoughtokeepupwiththehealingprocess.Someofthesymptomsyoumaynoticeare:

Bodyodor

Diarrheaorloosestools

Digestiveupset

Discoloredstools

Fatigue

Fever

Gasandbloating

Headaches

Hotorcoldflashes

Increasedurination

Jointpain

Sinusstuffinessordrainage

Sorethroat

Thevastmajorityofpeopleexperienceverymildsymptomsornoneatall.Onlyafewpeoplewillexperienceseveresymptoms.Howbadyoufeeldependsonthehealthofyourgutwhenyoubegin.Butthenegativeeffectsofeatingculturedfoodswillsubsideasthebody gets healthier and is able to eliminate toxinsmore effectively. Symptoms usuallylessenorendwithintwotothreedays,butonrareoccasionstheycanlastafewweeks.

My own healing crisis was very brief. When I started consuming cultured foods Iexperienced a slight fever, which lasted for about an hour and then left. I also had

increasedurinationandfatigue,whichlastedafewdays.AndwhentheywentawayIfeltarenewedstateofbeingthatIhadnotknownbefore.

Sowhatdoyoudoifthesesymptomsoccur?Isuggestthatyouconsumeculturedfoodsmoreslowlyoreventakesometimeoffandletyourbodyclearitself.Thenbeginagainaftera fewdaysorevenacoupleofweeks. In short, I suggestyou listen toyourbody.This isoneof thegreatest tools cultured foodsofferedme. I learned thatmybodywassendingmemessagesallthetime.Itwastalkingtomeinsymptoms,butIhadn’tthoughtaboutitinthisway.Directlyexperiencingthepowerofculturedfoodsopenedmyeyestothis.NowIcan’teatthefoodsthatcreatedillnessinme.Thiswillhappentoyou,too,ifyoujustlistentowhatyourbodyistellingyou.

Sopleasedon’tgiveupevenifyouexperiencenegativesideeffects.Thisisjustyourbody lettingyouknow thatyou’reon the rightpath.Govery slowlyand seehowyourbodyreacts.Addonlyoneculturedfoodatatime,eatingordrinkingsmallamountsofituntilyourbodyadjustsandrebalances.Thenyoucanaddmore.

Thatbeing said, Iknowa fewpeoplewhodecided to takeadifferent approach: theysimplyfloodedtheirsystemswithtonsofculturedfoodandgoodbacteria,waginganall-outwarandgettingitoverwith.Ihadonereadertellmehewasgoingforthenuclearblastinsteadoftheslow,gentleapproach.Thiscanbeextremelyuncomfortable,andit’snotforeverybody,butitcanreestablishthegutmorequickly.

OnequestionIgetalotwhenIstartpeopleontheprocessofeatingculturedfoodsiswhethertheycangetthesameeffectsfromtakingprobioticsupplements,andmyanswerisaresoundingNO.AsImentionedbefore,probioticstakeninpillformdon’tmakeitintotheintestine—theyarekilledbystomachacid.Soeventhoughtherearebillionsofhealthybacteriainthepills,thesebacteriadon’tnecessarilygetwheretheyneedtogo.Butwithculturedfoods,thesebacteriaareencasedinaprotectivehalothatushersthemthroughthestomach. The acid attacks the food containing them but doesn’t have time to kill thehealthy bacteria within. So probiotic foods are much more powerful than their pillcounterparts.

TRYINGOUTTHETRILOGY

Kefir:Tryabout¼cupthefirstdayandseehowyoufeel.Youcantryoneofmy recipes, drink it straight, or sweeten itwith a little fruit, honey, orsteviaforasugar-freeversion.Seehowyoufeel,andifyou’redoinggreat,youcanhavesomemore.Ifnot,letyourbodyadjust.Waitadayortwoandtryagain.Kombucha:Tryabout¼cupthefirstdayandseehowyoufeel.Ifyou’refeeling great, you can have some more. If not, give your body time toadjust.Waitadayortwoandtryagain.Culturedvegetables:Go slowly and eat only a spoonful per day for thefirstfewdays.Payattentiontohowyoufeel.Ifyou’redoinggreat,youcanhave somemore. If not, let your body adjust.Wait a day or two and tryagain.

I’msoexcitedforyoutobeginthisjourney.Onceyouexperiencewellness,thecontrast

betweensickandhealthyseemsgreater,andgoingbacktoharmfuleatinghabitsbecomesharderandharder.Culturedfoodschangedmeforgood,andthereisnogoingback.Younever know how bad you are actually feeling until you experience how good you’resupposedtofeel!

HereWeGo!

Allright!It’s timeto jumpinandstarteating!Thereareacoupleofways todothis.Thefirstistosimplychoosewhichfoodsoundsthebestandstart.Isitkefirorculturedvegetables?Ordoeskombuchasoundintriguing?Thereisnowrongchoice,sopickone,go to the next chapter (“The Basics”), and start there with the easy, step-by-stepinstructions.Onceyou’vemasteredonefood,movetoanotheruntilyouhave thewholeTrilogyinyourdiet.

Yourotheroptionistoheadtotheappendixandfollowthe21-dayplanIhaveoutlined.Thiswill takeyoubythehandandshowyouexactlyhowtoincorporateall threefoodsintoyourdiet.Itcoverseverythingfromshoppingtopreppingtoeating.Alotofpeopleareintimidatedbythesefoods,butthere’snothingtobeafraidof.It’sjustnew,butthat’swhyIamheretohelpyou.

PARTII

TheRecipes

CHAPTER6

TheBasicsInthischapter,you’lllearnhowtomakethemostbasicrecipesforeachelementofthe

Trilogy—culturedveggies,kefir,andkombucha.I’ll takeyoustep-by-stepthroughtheseprocesses so you can get some experience and gain the confidence you need to jumpwholeheartedlyintotherecipesinthenextchapters.Iknowthiscanbeabitintimidating,but believe me—these foods are extremely forgiving in the preparation process. Andthey’re safe.But just to be sure you feel empowered tomake them, I’ve also includedquite a few troubleshooting tips and some frequently asked questions for each type offood.Solet’sgetculturing!

MakingBasicKefir

KefiristhesimplestpartoftheTrilogytomake—andoneofthefastest:ittakesonly24hours! So in one day you’ll be happily on yourway to digestive health.There are twowaystomakekefir:usingkefirstarterculturepacketsandusinglivegrains.I’mgoingtoshowyouboth,butIhighlyrecommendthatyouusethepacketsifyou’rejuststartingout.This is how I began. It’s super easy, and anybody can do it, plus you’ll get consistentresultsagainandagain.

When making either of these recipes, you can use nearly any type of milk that’savailable. Whole milk, reduced-fat, nonfat, goat’s milk, cow’s milk, pasteurized, andhomogenized—whatever you choose. However, I think fresh, raw, whole cow’s milkmakesthemostdeliciouskefir.TheonlythingIrecommendyouavoidisultra-pasteurizedor lactose-freemilk. These don’t provide enough food to keep the bacteria happy.Andneveruseajarstillhotfromthedishwasher.Heatandlackoffoodarethetwothingsthatwillkilltheprobioticsinyourkefir.

FoolproofKefirMethodwithEasyKefir

Makingkefirwithculturepacketsiseasierthanmakingyogurt,andthereareonlyafewsteps.Thestarterculture,whichconsistsoffreeze-driedkefirgrainsandcomesinpowderform,andyoubasicallyjustaddmilk.Thenyou’redone!Fourpackagescanmakeupto28gallonsofkefir.Ifyou’restrugglingorfeeloverwhelmed,thisisagreatplacetostart.You can purchase Easy Kefir at www.culturedfoodlife.com/store and also atwww.cuttingedgecultures.com. Check out step-by-step pictures detailing the process at:www.culturedfoodlife.com/the-trilogy/kefir/how-to-make-kefir/.Step1:Place4cupsofmilk*inaglassjarthatcanbesecurelysealed.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.

Step2:AddonepacketofEasyKefirpowder.

Step3:Securelysealthejarandshakeorstirwelltocombinetheingredients.

Step4:Leavethejaronyourkitchencounter,outofdirectsunlightorinacabinetatroomtemperature(between68°Fand72°F),for18to24hours.Ifyourhomeiscoolerthan72°F,youmayhavetoletitfermentforabitlonger.Coolerthan65degreesmightresultinkefirthatwillnotfermentproperly.

Step5:Whenthemilkhasthickenedandhasadistinctive,sourfragrance,yourkefirisready.Thefinalconsistencyislikedrinkableyogurt.

Step6:Place thekefir in the refrigerator.The fermentationprocesswill continue, but the cold temperaturewillslowitdown.Youcankeepthekefirinyourfridgeinasealedcontainerformanymonthsperfectlypreserved.Butremember,thelongerit’sintherefrigerator,themoresouritwillbecomeandthefewerprobioticsitwillhave.

*Ifyouavoiddairyproducts,seemydairy-freesection(KefirCheeseandKefirWhey).

ReculturingKefir

KefirmadewithEasyKefirculturecanberecultured,whichbasicallymeansthatyoucanuse the kefir youmade as the culture rather thanusing a newpowder packet.Thiskefir can be recultured anywhere from two to seven times, with the exact numberdependingon thefreshnessofyourkefir. I recommendreculturingwithinsevendaysofmakingeachbatch.Longerperiodsbetweenbatcheswilldecreasethelikelihoodthatthenewbatchwillculturesuccessfully.Step1:Place3¾cupsofmilk*inaglassjarthatcanbesecurelysealed.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.

Step2:Add¼cupofthekefirfromthepreviousbatch.

Step3:Stirtocombinetheingredients,thensecurelysealthejar.Oryoucansimplysealthejarandshakeittomixeverythingtogether.

Step4:Leavethejaronyourkitchencounter,outofdirectsunlight,orinacabinetatroomtemperature,for18to24hours.Ifyourhomeiscoolerthan72°F,youmayhavetoletitfermentforabitlonger.

Step5:Whenthemilkhasthickenedandhasadistinctive,sourfragrance,yourkefirisready.Thefinalconsistencyislikedrinkableyogurt.

Step6:Place thekefir in the refrigerator.The fermentationprocesswill continue, but the cold temperaturewillslowitdown.Youcankeepthekefirinyourfridgeinasealedcontainerformanymonthsperfectlypreserved.Butremember,thelongerit’sintherefrigerator,themoresouritwillbecomeandthefewerprobioticsitwillhave.

MakingKefirwithKefirGrains

NowthatI’mmoreexperienced,Iuselivegrainstomakemykefir.Thesegrains,whichlookabit likecottagecheese,areactuallygroupsofmanydifferentstrainsofbeneficialbacteriaandyeaststhatfeedonthelactoseinmilk.Byeatingthelactose,theygrowandthrive,multiplyingandovertakinganybadbacteria.Theyturnthemilktheyareinintoaprobioticpowerhouse.

Makingkefirusinggrainsisstillreallyeasy,but it’sabitmoreinvolvedbecauseyouhavetokeepyourgrainsfedandhappy.Inreturntheywillmakeyoudeliciouskefir—andthey last forever if you take care of them. One of the reasons I changedmy culturingmethodisbecausekefirmadefromgrainsisactuallyalotstrongerthankefirmadefromthepowderpackages.

You can use the method below to make any amount of kefir you desire. The mostimportantthingtorememberistouse1tablespoonofkefirgrainsper3cupsofmilk.*So,ifyouwanttomake3cupsofkefir,use1tablespoonofkefirgrainsand3cupsofmilk.For6cupsofkefir,use2tablespoonsofkefirgrainsand6cupsofmilk.Andsoon.*Ifyouavoiddairyproducts,seemydairy-freesection(KefirCheeseandKefirWhey).

Step1:Placethekefirgrainsinaglassjarthatcanbesecurelysealed,using1tablespoonofgrainsforeach3cupsofkefiryouwanttomake.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.

Step2:Addtheappropriateamountofmilktothejar.

Step3:Securelysealthejarandleaveitonyourkitchencounter—outofdirectsunlight—orinacabinetatroomtemperaturefor24hours.

Step 4:After 24 hours, remove the kefir grains, using a slotted spoon or amesh strainer. (The strainer can bestainless steel or plastic.) Add the kefir grains to fresh milk to begin another fermentation or for storage (seeExtracurricularKefirActivities).

Step 5: Transfer the strained kefir to your refrigerator. At this point it is ready to drink or to start a secondfermentation(seeExtracurricularKefirActivities).Youcankeepthekefirinyourfridgeinasealedcontainerformanymonthsperfectlypreserved,butremember,thelongerit’sintherefrigerator,themoresouritwillbecomeandthefewerprobioticsitwillhave.

CaringforYourKefirGrains

Ifyou’vechosentousegrainstomakeyourkefir,you’llneedtotendtotheminordertomake sure they remainactiveover the long term.Todo this,youhave tokeep themaway fromheatandsupply themwithplentyof food. Ifyouwant to takeabreak frommakingkefirformorethanoneortwodays—forinstance,ifyouwillbeawayfromhome—youneedtocareforyourgrainsinaspecificway.

Step1:Placeyourkefirgrainsinfreshmilk.Keepinmindtheratioruleof1tablespoonofgrainsto3cupsofmilk.

Step2:Placethisjarofkefirgrainsandmilkintherefrigerator.

With this ratio of grains to milk, the grains will stay alive for one week in therefrigerator. If you are going to be gone formore than one week, simplymultiply theamountofmilkbythenumberofweeksyouwillbeaway.Forexample,ifyouaregoingtobegonetwoweeks,doubletheamountofmilkwiththegrains.Threeweeks,tripleit.

Whenyoureturntomakingkefir,themilkyoudrainfromthestoredkefirgrainsisnotreallykefir.Youcanstilldrinkoruseit,butitdoesn’ttastethesameaskefirmadeonthecounter.It’sbeenkeptattoolowatemperatureinthefridgetofermentproperly.Iusuallyjustdiscardthismilk.

ExtracurricularKefirActivities

Herearesomeof theextra thingsI regularlydowithkefir.Theymakemykefir tastebetterandaddvarietytorecipes.

Second-FermentingKefir

Many years ago, I discovered that a second fermentation not onlymakes kefir tastebetter,butalsoincreasesitsnutrients.ItisnowtheonlywayImakeit!Secondfermentingisn’tdifficult, and it reducessomeof thesourness.Theprocessalso increasescertainBvitamins, like folic acid, and makes the calcium and magnesium more bioavailable(meaningthatyourbodycantakeinmoreofthenutrientsandusethemimmediately).

Second-fermentingyourkefircanbedonewithalmostanyfruitorspice.Basically, itentailsaddingaflavorofyourchoicetothekefir,sealingthecontainer,andlettingitsitatroomtemperature for1 to3hours—howlongyou leave itdependsonhowintenseyouwanttheflavortobeandyourpreferredkefirtexture.Thelongeritsecond-ferments,themore likely it is to separate intowheyandcurds.Although this isn’t abad thing, somepeoplelikekefirbetterwhenitstayscreamy.Ifyouwantcreamierkefir,second-fermentitoutside the fridge foronlyanhourand then transfer it to the refrigerator.Thecoldwillslowthefermentationwhileallowingtheflavorofyourfruitorspicetointensify.

I have second-fermentedmykefir using all sorts of flavorings, fromcinnamon sticksandorangeorlemonpeeltochaiteaandstrawberriesandblueberries.Togettheintensityofflavoryouwant,itoftentakessomeexperimentation.Forexample,whenIfirstusedachaiteabag,Iletitfermentfor3hours;thechaiflavorendedupbeingtoostrong,soonthenextbatchIleftitatroomtemperatureforonly1hour,anditwasperfect!Forsecond-fermentingwithfruit,Igenerallyrecommendthatyouuseoneortwopiecesofsmallfruit,suchasstrawberries,or⅛cupofchoppedfruitforthefirstattempt.Youcanusemoreorlessinthenextbatch,dependingonhowyoulikeit.Youcanevenusejustthepeelofthefruitforwonderfulflavor.Ifyou’dliketolearnmoreaboutsomeoftheflavorsI’vecomeup with, you can check out my post about second-fermented kefirs atwww.culturedfoodlife.com/the-trilogy/kefir/how-to-second-ferment-kefir.

Hereisarecipeforoneofmyfavoritesecond-fermentedflavors.

SECOND-FERMENTEDCITRUSKEFIR

2cupsBasicKefir

1organicorangeorlemon

Step1:Placethekefirinaglassjarthatcanbesecurelysealed.

Step 2:Using a vegetable peeler, peel one strip of zest from the orange or lemon—the equivalent of one timearoundthefruit.Avoidthewhitepith,whichisbitter.

Step3:Placethezestinthejarwiththekefirandclosesecurely.

Step4:Leavethejaronyourkitchencounter,outofdirectsunlight,for1to3hourstofermentasecondtime.

Step5:After1 to3hours, transfer the jar to the refrigerator, leaving in thezest.Thiskefircanbestored in thefridgeinitsjarforoneyear.

MakingKefirCheeseandWhey

Makingkefircheese isoneofmyfavorite things todowithkefir. Imake it regularlyanduseitalmosteveryday.Itisagreatsubstituteforcreamcheeseorsourcreaminanyrecipe, and it’s super easy to make. You can also use the whey to make culturedvegetables.Checkoutchapter10 formanyof these recipes. Ihavenodoubt thatyou’llsoonlovetheseasmuchasIdo.

KEFIRCHEESEANDKEFIRWHEY

Makes1cupkefircheeseand1cupkefirwhey

2cupsBasicKefirorNondairyKefir

Step1:Placeabasket-stylecoffeefilterinastrainerandsetthestraineroverabowl.

Step 2: Pour the kefir into the coffee filter. Cover the bowl with plastic wrap and place it in the refrigeratorovernight.Thebowlwill catch the liquidwhey,whichyoucan store for futureuse.Thenextdayyou’ll have abeautifulchunkofkefircheese.Ifyouwouldlikefirmercheese,youcanletthewheycontinuetodrainforafulldayorlonger.

Storage note: The kefir cheese and kefir whey can be stored separately in airtightcontainersintherefrigeratorforupto1month.

NondairyKefirOptions

Almond-,cashew-,orcoconut-milkkefirisagreatalternativetodairykefirifyouareavoidingdairy foranyreason.Thesekefirshavebenefits similar to thoseofdairykefir,thoughtheamountsofcalciumandmagnesiumcandifferdependingonwhichmilkyouuse. The probiotic content is just as high, and they are supercharged with vitamins.Interestingly,theyalsocanhelppeoplealleviatedairyallergies—I’veheardmanystoriesofpeoplewhosedairyallergieswentawayaftertheydranknondairykefirforawhile.

Using kefir powder packets does notwork verywell formaking nondairy kefir, so Irecommendusingkefir grains.There is onemajor difference in the care of kefir grainswhenyouaremakingdairy-freekefir.Becausethesegrainsgrowandthrivebyeatingthelactose in dairy milk, putting them in a lactose-free (nondairy) environment willeventuallykill them.However,Ihavefoundtwoways tokeepthemthrivingforquitealongtime:

Method1:RefreshYourGrainsinDairy.Thebasicideahereistoputthegrainsindairymilkonceaweek(ormore)inordertogivethemthefoodtheyneedtolive.Todothis,simplyputthegrainsinafewcupsofmilkandletthemeatthelactoseoutofit(inotherwords,makedairykefir).Thenyoucanreusethemtomakenondairykefiragain.Themoreoftenyoudothis,themoreyourgrainswillgrowandmultiply.Youcanrinsethegrainsincoconutoralmondmilktoremovethedairyifyouareallergic.

Method2:FeedYourGrainsDatePaste.Inthismethod,yousimplymakeapastefromdatesandaddalittletothenondairymilkeachtimeyoumakekefir.(Seespecificsteps.)Thisprovidesyourgrainswithasourceoffueltokeepthemaliveandthriving.Tomakedatepaste:

1. Cover 12whole, pitted dateswithwater and let them soak until they’re soft,about3to4hours.

2. Drainthedates,reservingthesoakingwater.3. Placethedatesinafoodprocessororblender.Processthem,addingthesoaking

liquid1tablespoonatatime,untilthemixtureissmoothbutstillthick.Thiswillrequire¼to½cupofthesoakingwater,dependingonthetype,freshness,andsoftnessofthedates.

4. Placethepasteinajarwithasecurelidandstoreinthefridge.

Anotheroptionistouseyourkefirgrainsexclusivelytomakenondairykefirandacceptthat theywon’t live forever.Theyshould lastmanymonths thisway,butyou’llneed to

purchasemoregrainswhentheystopmakingkefir.

BASICALMOND-,CASHEW-,ORCOCONUT-MILKKEFIR

Youcanusethemethodbelowtomakeanyamountofkefiryoudesire.Usethesameratioofgrainstomilkasfordairykefir:1tablespoonofkefirgrainsper3cupsofmilk.Soifyouwanttomake3cupsofkefir,use1tablespoonofkefirgrainsand3cupsofmilk.For6cupsofkefir,use2tablespoonsofkefirgrainsand6cupsofmilk.Andsoon.Step1:Placethedesiredamountofunsweetenednondairymilkintoaglassjarthatcanbesecurelysealed.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.Ifyouareusingdatepaste,stiritinnow.Youwilluse¼teaspoonofdatepasteforeachcupofmilk.Simplymixitintothemilkwithaspoon.

Step2:Addtheappropriateamountofkefirgrainstothejar,using1tablespoonforeachcupofmilk.

Step3:Securelysealthejar,andleavethejaronyourkitchencounter—outofdirectsunlight—orinacabinetatroomtemperaturefor18to24hours.Almondorcoconutmilkwillculturefasterthandairymilk.

Step4:After18to24hours,removethekefirgrainsbyusingaslottedspoonorameshstrainer.(Thestrainercanbestainlesssteelorplastic.)Addthekefirgrainstofreshalmondorcoconutmilktobeginanotherfermentation.

Remembertorefreshthegrainseachweekbymakingdairykefirorbyusingdatepasteinyourkefir-makingprocess.Andifyouaregoingtostorethegrainsortakeabreakfrommaking kefir, it is best to store them inwhole dairymilk or add some date paste as asourceoffuel.Followtheinstructionsforstoringkefirgrains.

FrequentlyAskedQuestionsaboutKefirWhyismykefirstartingtoseparateandcurdle?

Ithasculturedfasterthanexpected.Thisisnotabadthing.Itjustmeansthatyourkefir is ready.Remove the grains if you’re using them, and then shakeor stir thekefirtomixittogetheragain.Or,ifyouwanttomakeitreallycreamy,addasmallscoopof theprebioticPrebioPlus.Shake itup, thenplace theoverfermentedkefir(grainsremoved)inablenderandmixforafewseconds.Thenplaceitinajarinthefridgeandletitsitfor8hours.

Whyismykefirculturingsofast,andhowdoIfixit?

Thishappensforoneof tworeasons:Ifyou’reusinggrains, it’spossible thatyourgrainshavegrownbut the amount ofmilkyou’reusinghasn’t increased.Oryourkitchen is toowarm. If the former, either remove someof the grains or addmoremilk for the next batch so the grains-to-milk ratio remains correct. If a too-cozykitchen is the problem, reduce the amount of time that you leave the kefir out toculture.

Ileftmykefirgrainsintherefrigeratorforafewmonths.Aretheystillgood?

Probablynot.Kefirgrainseatthemilksugars(lactose)outofthemilktoliveandtomaketheirbacteria.Thisiswhythemilkgetsmoresourovertime.Whenthegrainsrunout of food, theybegin to die.They’re livingorganisms andneed food.Treatthemlikeapetandmakesureyoufeedthem.

Istoredmykefirgrainsinthefridgeforaweek.Isthemilkthatthegrainswere

storedinokaytodrink?

Themilkthatthegrainswerestoredinisnotreallykefir.Itwon’thurtyoutodrinkit, but it probably won’t taste very good. Milk needs to culture at a warmertemperaturetoturnintokefir.

DoIculturekefirwithalidorwithcheesecloth?

Ialwaysculturemykefirwitha lidon. Iuseaone-quartglasscanning jarwithaplasticlid,butametallidisalsofine.

Whyaren’tmykefirgrainsgrowing?

Ifyouaremakingkefireveryday,yourgrainsshouldbegrowingandmultiplying.Ifthey aren’t, it is because the temperature in your house is cooler than68degrees,whichslowsdownthegrains,oryourkefirgrainshavedied.Ifyourmilkisturningintokefirbybecomingsourandthick,yourgrainsarestillworking,justataslowerrate.Youcanpurchasemoreorgetsomenewgrainsfromafriend.

HowdoIknowifmykefirgrainsarestillgood?

Theywillcultureyourmilkandturnitsourandthickusuallywithin24hours.Makesurethatyouhaveenoughgrainsfortheamountofmilkthatyouareusing.

MakingBasicKombucha

Makingyourownkombuchamayseemalittlescaryatfirst,butIassureyouit’squiteeasy.OneofthethingsIrecommendtomostpeoplebeforetheytrymakingitathomeistobuyabottleofkombuchaatthehealthfoodstore.Therearemanybrandsandflavors,and by trying one you’ll not only see how delicious it is but get a feel for how it issupposedtolookandtaste.

Onceyou’vedecidedtomakeyourownkombucha,you’llhavetogatherthenecessarysupplies:

One-gallonglassjugornon-lead-basedcrockBreathableclothnapkinthatwillfitcompletelyoverthetopofthejugorcrockRubberbandtogoaroundtheneckofthejugorcrockStarter

When I say starter, I mean that you will need a kombucha SCOBY (that is, a“symbioticcultureofbacteriaandyeast”)andonecupofbrewedkombucha tea. Ifyouhaveafriendwhomakeskombucha,heorsheprobablyhasaSCOBYtospare.Thereisalsoaworldwidesharinggroupwhereyoucanfindpeoplewhoarewillingtosharetheircultures(www.kefirhood.com).Otherwise,youcanbuyastarterkitonline.Ioffertheminmy store (www.culturedfoodlife.com/store), or you can get them from Wise ChoiceMarket (www.wisechoicemarket.com). Whatever kit you get should come with oneSCOBYandonecupoffermentedtea.Idon’trecommendgettingadehydratedSCOBY,asthesedon’tworkaswell.

I’dliketomakeacommenthereaboutsugar.You’llseeintherecipebelowthatIlistthreetypesofsugar:Sucanat,whitesugar,andcoconutsugar.Sucanatisabrandofpure,

driedsugarcane juice.Because it isminimallyprocessed, it retains thenutrients thatareremovedfromwhitesugarintherefiningprocess.Italsocontainslesssucrosethanrefinedsugar.However,itdoeshaveaslightmapleorbarleytaste,soit’snotforeveryone.Mostof the time, Iuse regularwhite sugarwhen Imakekombuchabecause I like theway itmakesmykombuchataste.Also,thesugargetseatenandasthegoodbacteriaproliferate,soIdon’thavetoworrythatIwillconsumetoomuchsugar.

Onelastthingtodiscuss:thetypeofteatouse.I’venotedintherecipethatyoushoulduseblackorgreen tea,buthonestly,any typeof tea (orcombinationof teas)willwork.You just have to figureoutwhichoneyou likebest.Do, however, avoidherbal teasorfruit-flavored teas with oils, as they have antibacterial qualities that could affect theoutcomeofyourkombucha.

BASICKOMBUCHA

Anotebeforeyoubegin:Attheendofthisprocess,youwillhavecreatedyourveryownSCOBY.Makesuretokeepthis—plusonecupofthekombuchayou’vemade—touseasthestarterforyournextbatch.

Makes3quarts

3quartsfilteredwater(notdistilled)

1cupSucanat,whitesugar,orcoconutsugar

4or5teabags(organicgreenteaispreferred,butblackteaisgood,too)

1SCOBY

1cupfermentedkombuchatea

Step1:Washallutensilswithhot,soapywaterandrinsewell.

Step 2:Bring the filteredwater to a boil in a large pot overmedium-high heat.When thewater has reached arollingboil,addthesugarandcontinuetoboilfor5minutes.

Step3:Turnofftheheatandaddtheteabags.Steepfor10to15minutes;thenremovetheteabagsandlettheteacooltoroomtemperature.

Step4:Pourthecoolteaintoa1-galloncontainer.

Step5:AddtheSCOBY,placingitsothatthesmooth,shinysurfacefacesup.

Step6:Addthefermentedkombuchatea.

Step7:Placetheclothovertheopeningofthecontainerandsecureitwiththerubberband.Thiskeepsdust,mold,spores,andvinegarfliesoutofthefermentingtea.

Step8:Letthecoveredcontainersitundisturbedinawell-ventilatedanddarkplaceatatemperaturebetween65°and90°Ffor6to15days.Tokeepthetemperaturestable,aheatingbelt(brewbelt)ishighlyrecommended.Youcangetthisfromalocalbrewstoreoronline.Thestoreonmywebsite(www.culturedfoodlife.com/store)hasalinktooneonAmazonthatIreallylike.

Step9:Todeterminewhethertheteaisready,doatastetesteverycoupleofdays,startingonthefourthday.Theteashouldbetart,notsweet.However,itshouldnotbeoverlysourorvinegary.Iftheteaissweet,thesugarhasn’tbeenfullyconverted.Ifittasteslikesparklingapplecider,itisreadytodrink,unlessyouwantitmoretart.Ifthevinegartasteistooprominent,it’sprobablyfermentedabittoolong.Itwon’thurtyoutodrinkitatthispoint,butyouwon’t receive asmany health benefits because the healthy bacteria die off over time as the food supply isgraduallyreduced.Yourteashouldalsobealittlebubblyifithasnotbeenculturedtoolong.Thegoodyeastmakesnaturallyoccurringcarbonation,whichdissipatesovertime.Ifthishappens,thekombuchastillhashealthbenefits,butithasmoreprobioticswhenitisbubbly.

Step10:Whentheteaisbrewedtoyourtaste,pouritintogood,sturdyglassbottleswithclamp-downlids.Youcanrepurposebeerbottleswiththeselids,suchasthosefromGrolsch,oryoucanbuynewbottlesthatarespecificallydesignedforbrewing.Bottlesboughtatcraftstoresaren’tassturdyandmayexplode.Oncethebottlesarefilled,clampthelidsdownandplacethebottlesintherefrigerator.Theteacanbestoredthereforoneyearorlonger.Itwill eventually turn to vinegar, which you can use as you would any vinegar. The finished kombucha can besecond-fermentedwithvariousjuices(seeExtracurricularKefirActivities),butit’salsodeliciousasis.

RemembertosaveyourSCOBYand1cupofteafromeachbatchofkombuchatouseasastarterforyournextbatch.Simplymakeanotherpotofteawithsugarandaddthistoyourstarterandculturetostarttheprocessagain.

That’sallthereistoit.Brewingyourownkombuchatakesoneortwoweeks,butintheendyou’llhaveadeliciousproductthatyoucanbeproudof.

ExtracurricularKombuchaActivities

FlavoringYourKombucha

Fruit-flavored kombucha is taking the beverage market by storm. A friend of minevisitedthetropicalislandofSt.Martinandsaidsheevenfounditinstoresthere.Sinceit’ssogoodforyouandfuntomake,Icompletelyunderstandwhyeveryoneisclamoringforit.Weservedbottlesof fruit-flavoredkombuchaatmydaughter’sweddingreception.Aweddinginmyfamilywouldn’tbecompletewithoutit.Kombuchaisfamily,too!

SECOND-FERMENTEDKOMBUCHA

Anotebeforeyoubegin:Makesureyouusegood,sturdybottleswithclamp-downlidswhenmaking this recipe.You can repurpose beer bottleswith these lids, such as thosefromGrolsch, or you canbuynew, thick-glass bottles that are specificallydesigned forbrewing.Bottlesboughtatcraftstoresaren’tassturdyandmayexplode.

Makes3quarts;12servingsStep1:MixtogetheronerecipeofBasicKombuchaand2cupsof100percentfruitjuice(anyflavor).

Step2:Transferthemixtureintocleanbottles,leavingabout2inchesofspaceatthetopofeach.YoucanstrainthemixturethroughacoffeefiltertohelppreventanotherSCOBYfromforming.

Step3:Clampthebottlesshutanddatethem,soyouknowwhenthesecondfermentationbegan.

Step4:Letthekombuchasitinadarkplaceatroomtemperaturefor1to3weeks.

Step5:Checkthekombuchaaftereachweektoseeifitisbubblyenoughforyou.Ifnot,letitfermentlonger.

Step6:Onceready,transferthebottlestothefridge.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgeforayearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecause of the sour taste. Once open, the carbonation will start to decrease—just likeregularstore-boughtsoda.

FrequentlyAskedQuestionsaboutKombucha

MySCOBYsanktothebottomwhenImademykombucha.Isitokay?

Itis100percentokayifyourSCOBYsinks.Sinkorfloat—itmakesnodifferencetoyourkombucha.Itwon’taffectthebreworthetaste.

Mykombuchaisstillsweet.WhatdidIdowrong?

Your house is probably on the cooler end of the spectrum, and kombucha takeslongertofermentatlowertemperatures.Justleaveittofermentlonger.Iuseabrewbelt for adependable temperature.Youcanalsouse aheatingpad,butbrewbeltsprovideaconsistenttemperaturethatismoreeasilycontrolledthanthatofaheatingpad.

Therearesomeweird,brownstringythingsinmykombucha.Isthatokay?

Absolutely.Youmayalsoseedark-brownspots.Bothofthesearenormal.They’resimplyaby-productofthegoodyeastseatingthesugaroutofyourtea.

Whataboutthatclearfilmthat’sformingatthetopofmyjar?

Don’tbealarmed!ThisisyournewSCOBYforming!Itwillgrowtothediameterofthejarorcrockitisin.Soifyouhaveawidejar,youwillhaveabigSCOBYeachtimeyoumakekombucha.

WhatdoIdowithalltheseSCOBYs?

Ahhh, the eternal question. Since you grow a new SCOBY each time you makekombucha,you’llhavetogetcreative.TheSCOBYscanstackontopofeachotherand form a SCOBY hotel. I’ve fed them to a friend’s chickens, used them asfertilizerinmygarden,giventhemaway—thelistgoesonandon.

ThereismoldonmySCOBY.Isitstillsafetoconsumethetea?

No, it’snotsafe!Throwthe teaand theSCOBYout immediately.Asforwhythishappened, there are a couple of possibilities. Sometimes people do not follow therecipeexactly,throwingofftheratiobetweentheingredients,whichinturnthrowsoffthefermentationprocess.Beexactinyourmeasurements.Theothercausecanbeairbornemoldsinyourhome.AfewpeopleIknowdevelopedthisproblembecauseof a leaky roof or because theyplaced their pot of kombucha in a closet that hadpooraircirculation.

Myteahasaterribleodor.Isitsafetodrink?

Your kombucha should have a neutral odor at first, and then gradually take on amore vinegary smell. If you begin to notice a rotten or unpleasant odor, toss theliquid,andcarefullyexaminetheSCOBYforanysignsofmold.IftheSCOBYhasnomold,simplystartagainwithfresh,filteredwaterandstartertea.IfthereismoldontheSCOBY,tosseverythingandstartagainwithallnewingredients.

HowshouldIstoremySCOBY?

Simplykeepit inajarwithalidandyourstarter tea(fromthepreviousbatch)onyourcounterforuptoamonth.

HowlongwillmySCOBYlast?

TheSCOBYwilllastalongtimebutnotforever.Ifitturnsblackorstartstodevelopmold,orifitstopsculturingyourtea,it’stimetotossit.

Isitokaytotestmykombuchawhileit’sfermenting?

Yes!Feel free tocheckon it everysooften to seehow it’sdoing.Todo this, justpouroffacoupleouncesforatastetest.Suchatestmightgolikethis:

4to6days—Toosweet;notallsugarconverted.7to9days—Tasteslikesparklingapplecider.10+days—Vinegartastebecomesprominent.

Remembertocoveritbackupaftercheckingit!

CanIcutupmySCOBY?

Yes,absolutely.YouneedonlypartoftheSCOBYtofermentthetea.YoucanevenmakeapotofkombuchawithouttheSCOBYandjustusethestartertea.Itwilltakeuptothreeweeks,butitcanbedone.

HowdoIincreasethecarbonationofmykombuchatea?

Oneofthereasonsyourkombuchamaynotbebubblyisbecauseit’sfermentedfor

too long. The good yeasts in kombucha eat the sugar and then release carbondioxide. This is what creates carbonation. If you let it ferment too long, thekombucha goes flat. If you don’t let it get vinegary, it will stay bubbly. Second-fermenting is another way to achieve carbonation. The process requires the extrasugarsand the juice in thecapped-offbottle so theyeastcan transform the sugarsintonaturalcarbonation.

MakingCulturedVegetables

Therearethreebasicmethodsformakingculturedvegetables:usingnoculture,usingkefirwhey,andusingapowderedstarterculture.Ihavemyfavoritemethod,butanyoneofthemgetsthejobdone.

Nomatter themethod, you first have to choose a fermentingvessel.There aremanytypesyoucanuse.Regularcanningjarsandthosewithclamp-downlidsworkverywell,as does a lead-free crock with a tight-fitting lid. However, my favorite way to makeculturedvegetablesisinacontainerwithsomethingcalledanairlocklid.Thisspeciallidhasahole in the topanda tube filledwithwater (anairlock tube) is attached.Asyourvegetables ferment, the gases being created go up into the airlock and become trappedinsidethewater.Thismakesyourfermentscrisperandtastier.Youcanfindtheseairlocksinthestoreonmywebsite(www.culturedfoodlife.com/store)thoughtheyarebynomeansnecessary.

Afterchoosingavessel,youhavetodecideifyouwanttouseastarterculture.Youcancertainlymakeyour vegetableswithout one, but the goodbacteriawill stay at a higherlevelforlongerifyouaddaculture.Theculturewillalsoincreaseyourbody’sabilitytouseandgrowthesebeneficialbacteria insideofyou.I’vegivenaquickoverviewofthethree methods below. Once you’ve decided which method you want to use, thefermentationprocessforallthreeisprettymuchthesame.

Method1:NoCulture

Youcanmakeculturedvegetablesbysimplyplacingyourvegetablesinacontainerandsubmergingtheminwater.Youmustaddsaltwiththismethod—about1teaspoonper1quartofvegetables—to inhibit thegrowthofbadbacteria and tocreate anenvironmentthatissafe.

Method2:KefirWhey

ThisisagreatwaytousethekefirwheyleftoverfrommakingKefirCheese.For thebest results, make sure to use fresh whey—it should be used within a day or two ofseparating from the cheese. For thismethod, use about 2 tablespoons ofwhey for eachquartofvegetables.Ifyou’reusingkefirwhey,youcanleaveoutthesaltifyou’dlike.It’snot necessary for safe fermentation as above, but the salt will keep your vegetablescrunchy.

Method3:PowderedCulturePackets

This is my favorite method for making cultured vegetables, and I’ve found that mystudentshave themostsuccesswith thisaswell. Inall theculturedvegetablerecipes inthisbook,you’ll see that I’ve listed theproductCuttingEdgeStarterCulture. Iused to

work strictly with Caldwell’s Starter Cultures, and they are great. However, since I’vegottenmoreknowledgeableinthescienceofbacteria,I’vepartneredwithsomeexpertsinprobioticsandfermentation tocreateCuttingEdgeCultures,and the resultsareanevenmorepowerfulproduct.Ifyouchoosetouseanotherbrandofpowderedstarterculture,thesamemeasurementswillapply.

Tomakeyourveggieswithapowderedstarterculture,yousimplyhavetoactivatetheculturebymixing itwithwater.Youwilluseabout⅛ teaspoonofCuttingEdgeStarterCulture and ¼ cup water per quart of vegetables. Just mix it all together and let themixturesitfor10minutes.Generally,Imixthecultureandthenprepthevegetableswhilethecultureactivates.Withthismethod,saltisn’tnecessaryforsafety,butitwillkeepyourveggiescrunchy.

BASICCULTUREDVEGETABLESStep1:Chooseacontainerlargeenoughtoholdtheveggies—generallya1-quart,2-quart,or1-gallonvessel—thatcanbesecurelysealed.

Step2:PreparetheCuttingEdgeStarterCulture,ifusing:

For1quart:⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater.For2quarts:¼teaspoonCuttingEdgeStarterCultureplus½cupwater.For1gallon:1packetCuttingEdgeStarterCultureplus1cupwater.

Step3:Preparethevegetables.

Step4:Packthevegetablesandsalt,ifusing,inthecontainer.

Step5:Addtheculture,ifusing—preparedCuttingEdgeStarterCultureorkefirwhey—andfillthecontainerwithfilteredwater, leaving at least 2 inches of headspace at the top to let the vegetables bubble and expand as theyferment.

Step6:Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Step7:Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifanywhitespotsorcoatingform,don’tbealarmed.Thisisnotmoldbutayeastcalledkahmyeast,anditcanformwhentheveggiesbeingculturedaren’tfreshorhaverisenabovethewater.Italsoappearsmoreoftenifyoudon’tuseastarterculture.Theyeastisn’tharmful,sojustscoopitoutalongwithanyvegetablesit’sonandpushtherestbackunderthewater.

Step8:After6days,placethevegetablesintherefrigerator,wheretheycanbestoredforupto9months.

Youcanusethisprocesswithanyofthethreemethodslistedabove,butIfindthattheno-culture method works well only for sauerkrauts. Feel free to play with differentvegetablesandspices.I’veincludedquiteafewrecipesformyfavoriteculturedveggiesinthisbook.Butonceyougetthehangofculturing,I’msureyou’llstartcreatingyourownmasterpieces.

FrequentlyAskedQuestionsaboutCulturedVegetables

Myvegetablesarerisinginthejar.Isthisokay?

Yes, this is perfectly normal and expected. Fermented vegetables should rise andexpandastheyculture,andyou’llfindthattheycanoftenbeverybubbly.Thisisanormalpartoffermentation.

Canculturedvegetablesdevelopbotulism?

No.Botulismisanissuewithcannedgoodsbecausetheheatusedincanningkillsallthe good bacteria.When culturing foods, the healthy bacteria thrive and make itimpossibleforthebacteriathatcausebotulismtosurvive.

How longdo I culturemyvegetableson thekitchencounter?Can I leave themlonger?

Formostvegetables,culturingtakessixdaysatroomtemperature.Thereareafewvegetables thatwill culture in only two or three days, and these shorter times areindicatedinthespecificrecipes.Ifyouculturethevegetableslongerthansixdays,theycangettooyeasty;theflavorwillchange,andnotforthebetter.Theywillalsolosesomeoftheirprobiotics.However,theveggiesstillhavebenefitsandaresafetoeat.Thevegetableswillcontinuetofermentafteryouplacetheminthefridge,butataslowerrate.Theflavorsdevelopandagelikeafinewine!

HowlongcanIstoremyculturedveggies?

Intherefrigerator,culturedveggieswillkeepforuptoninemonths,andsometimeslonger.Theycontinuetofermentbutatamuchslowerrate.Ifindthatmanyofmyvegetablestastebetteraftersixweeksinthefridge.It’sfuntotasteyourvegetablesatdifferentstagestofindoutwhenyoulikethembest.

Whyaren’tmyvegetablescrunchy?

Saltisthekey.Vegetableswithoutsaltbecomesoftandslimy.Vegetablesmadewithsaltwillstaycrunchy.

Canthesefoodsbestoredoutofthefridgeaftertheyhavebeenfermented?

Technically, culturedvegetables canbe stored in a coolerbasementor cold cellar.However, they will continue to ferment, and in short order they won’t taste verygood. Cultured veggies do best and taste best at the colder temperatures of arefrigerator.

HowwillIknowifmyvegetablesareproperlyfermented?

Theywilltastesourandtheliquidtheyareinwilllookbubbly.Ifyourculturinghasgonewrong,youwillknow thisby the strong,unappetizingodor theveggieswillgiveoff.

Whatarethewhitespotsonmyveggies?

Thisisoneofthethingsthatpeoplefindmosttroublesome.Whiletheseappeartobemold,theyareactuallysomethingcalledkahmyeast.Thisyeastisnotharmful,butitcanlookscaryandunpleasantandevensmella littlestrong.Itshouldberemovedfromthejaronlytopreventitfromimpartingastrongodororunpleasanttastetothewholebatch.Ifyoucan’tremoveitall,don’tworry;itwon’thurtyou.

Notusingthefreshestvegetablesseemstobeoneofthefastestwaysforkahmyeasttoappear.InoticeditmostwhenIusedcucumbersandcarrotsthathadbeensittinginmyfridgeforawhile.

WhatdoIdoiftheliquidisleakingfromthejarwhilemyveggiesculture?

Thisliquidiscalledthebrine,andifyoumadeyourjartoofull,thebrinemightleakout.Not abigdeal.Simplyopen the jar, push theveggiesdown so they are fullycovered,andremovealittlebitoftheliquidorsomeoftheveggies.

CHAPTER7

BreakfastTreatsandSmoothiesCHAIKEFIRSMOOTHIE

Ican’ttellyouhowmuchIlovethissmoothie.Chaiteahasbeenaroundforcenturies,andI suspect that’s because it not only is deliciousbut alsohas somanywonderful health-promotingqualities.Tomakethissmoothie,Idosomethingabitoutoftheordinary:Iaddthecontentsofateabag—notbrewedtea—tothesmoothie.Theflavoritgivesthisdrinkisincredible!Andtheantioxidantsyougetwillmakeyoufeelgreat.

Makes1serving

1¼cupsBasicKefir

½cupunsweetenedalmondmilk

1teaspoonloose-leafchaiteaorcontentsof1chaiteabag

3tablespoonspumpkinpuree

1teaspoonvanillaextract

½teaspoonpumpkinpiespice

2frozenbananas*

Cinnamon(optional)

Placethekefir,almondmilk,chaitea,pumpkinpuree,vanilla,andpumpkinpiespiceinablenderandmixfor30seconds.

Addthebananasandblendagain.Thiswillmakethemixturethick,creamy,andcold,likeamilkshake.Garnishwithcinnamon,ifdesired.*Makesuretopeelthebananasbeforeyoufreezethem!

CASHEWKALEMILKSHAKE

Thismilk shake is the perfectway to sneak healthy foods into an unsuspecting familymember’sdiet.Thecashewkefirmakesitcreamyandthefruitmakesitsweet,sonobodywill have a clue that there’s kale in this yummy concoction. Except, of course, for thegreencolor.Justtellthemit’sfromareallygreenbanana!

Makes1serving

1cupCashewKefir

½cupkale,tornintobite-sizepieces

1frozenbanana*

1teaspoonvanillaextract

1kiwi,peeled

Steviaorhoneytotaste

Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.*Makesuretopeelthebananabeforeyoufreezeit!

HOLIDAYSMOOTHIE

I love mulling spices because they make foods taste like Christmas. Mulling spicesincludeorangepeel,whichisaprebiotic,andcinnamonandallspice,whichhaveallkindsof anti-inflammatory properties. They also include cloves,which are great for an upsetstomachandasanexpectorant.JustaswedidwiththeChaiKefirSmoothie,we’regoingtoaddthecontentsofateabagtoenhancetheflavor.It’ssoyummy!

Makes1serving

1cupfrozenpeachslices

Contentsof1teabagofmullingspices

1tablespoonchiaseeds

½cupKefirCheese

1cupunsweetenedalmondmilk

2tablespoonspsylliumhusk*

Steviaormaplesyruptotaste

Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.*Psylliumhuskisaprebiotic,soitwillfeedthehealthybacteriainyourgut.Plusitmakesyoursmoothiethicker.Butdon’tcountthissmoothieoutifyoucan’tfindthisproduct.It’sdeliciouswithoutit.

VEGGIESANDKEFIRTOAST

Thisisasuperfastbreakfast.It takesonlyafewminutes towhiptogether,andthereareendlessoptionsforservingit.Myfavoriteisthecombobelow,butyoucanaddsomeextradilldipordifferentvegetablestomakeityourown.It’salsogoodwithadrizzleofwell-agedbalsamicvinegar.

Makes2servings

2tablespoonsCreamyKefirDillDip

2slicessprouted,sourdough,oralmondbread,toasted

½cup(total)choppedredpepper,tomatoes,andbroccoli

Spreadthekefirdilldiponthetoast.Topwiththeveggiesandserve.

COCO-NUTTYBERRYKEFIR

Ican’t tellyouhowmany timesIate (and loved!) this recipewhilewriting thisbook. Iwouldthrowittogether,takeitoutsidewithmylaptop,andsitonalawnchairandwrite.Sinceitwassummertime,Iusedfrozenberriestomakeacooltreat,andascrazyasthismay sound, it gaveme a lot of inspiration and comfort as Iwrote.My husbandwouldlaughatmeandsayIwasgluedtothejarinmyhand.ButasIsay,“Neverunderestimatethepowerofamasonjarfilledwithkefir.”Justtryit—you’llsee.

Makes1serving

¾cupBasicKefir

¼cupshreddedcoconut

¼cupchoppedpecans

½cupmixedberries,freshorfrozen

Stevia,honey,ormaplesyruptotaste

Putalltheingredientsinajarorsmallbowlandmixthoroughly.Serveimmediately.

KOMBUCHACOCONUTSMOOTHIE

I’velearnedovertheyearsthatifIwanttofeelmyverybest,thenkombuchaandkefirarea must in the morning. These cultured foods will train you to eat them, and I’m notkiddingaboutthat.IneverwanttogobacktothewayIusedtofeelwhenIwassickandstruggling, so it’s kefir and kombucha everymorning.When I’m in a hurry, I combinethemandtakethemwithmeinatraveljug.Iknowitmaysoundodd,butit’sdelicious—bubbly,creamy,andutterlyfilling.

Makes1serving

1banana

1cupchoppedpineapple

3handfulsspinach

1cupCoconutKefir

¾cupBasicKombucha

½cupice

Placealltheingredientsinablenderandprocessuntilsmoothandcreamy.

RASPBERRYKEFIRTOAST

Youdon’thavetoeattonsofculturedfoodstoreceivethebenefits.Afewspoonfulscanmakeahugedifferencebecausethat’sallit takestogivethebodybillionsofprobiotics.Sograbapotofteaandasliceofthistoastandrelax,knowingthatyourbodywillthankyou.

Makes1serving

1slicesprouted,sourdough,oralmondbread

1tablespoonLemonKefirLabneh

1tablespoonFermentedFruitJam

Toastthebread,thenspreadthelabnehandjamontop.Enjoy!

KEFIREGGSWITHASIDEOFVEGGIES

Thesearethefluffiest,lightest,andmostdeliciouseggsI’veeverhad—andit’sbecauseofthekefirIaddtothem.Whiletheheatdoeskilltheprobiotics,youstillgetmanyofkefir’sbeneficialproperties,includingtheheightenedvitamincontent.Plustheculturedveggiesonthesidegiveyouyourprobiotics.

Makes3servings

6pasture-raisedeggs

¼cupBasicKefir

1teaspoonCelticSeaSalt

¼teaspoonfreshgroundpepper

1tablespooncoconutoil

1tablespoonchoppedfreshchives

2tablespoonscrumbledgoatcheese

2tablespoonsCulturedGreenTomatoRelish

Placetheeggs,kefir,salt,andpepperinablenderandpulseuntilthemixtureislightandfluffy. Heat the coconut oil in a skillet over medium-high heat, then pour in the eggmixture.

Astheeggsbegintoset,gentlypullthemacrossthepanwithaspatulaandfoldthemover,forminglarge,softcurds.

Continuecooking—pulling,lifting,andfoldingtheeggs—untiltheyhavefullysetandnovisibleliquidremains.

Removefromtheheatandtopwiththegoatcheeseandchives.

Servewithasideofgreentomatorelish.

NATURAL-RISEKEFIRCINNAMONROLLS

Thisisagreatrecipetomakewhenyoudon’twanttouseinstantyeastinyourrolls.Kefirhasitsownsetofnaturalyeasts thatwillcausethedoughtorise.Italsohasallsortsofextra minerals and vitamins. Combine these with the healing properties of cinnamon,which include lowering blood sugar and cholesterol and even preventing Alzheimer’sdisease, and you have one healthy, powerhouse food. Just be sure to buy good organiccinnamon;manycommercial cinnamonshavea lot of toxins in them. I useVietnamesecinnamon,whichisthestrongest,richest,andsweetestvariety.

Makes12servings

Forthecinnamonfilling

4tablespoonsunsaltedbutter,verysoft

¼cupSucanat

3teaspoonsgroundcinnamon

Forthecinnamonrolldough

2¾cupssproutedflour

2tablespoonsSucanat

3teaspoonsbakingpowder

1teaspoonsalt

3tablespoonsunsaltedbutter,melted

¾cupBasicKefir

1largeegg

Flour

½cupchoppedpecans

Fortheicing

3tablespoonsbutter,melted

3tablespoonsmaplesyrup

2teaspoonsBasicKefir

Preheattheovento350°F.Spraya9x13-inchbakingpanwithnonstickspray.

Tomake thecinnamon filling,mixallof the filling ingredients inamediumbowluntilcombined.Setaside.

Forthecinnamonrolldough,mixtheflour,Sucanat,bakingpowder,andsaltinamediumbowl.Inaseparatebowl,whisktogetherthebutter,kefir,andegg.Addthewetmixturetothedryingredientsanduseawoodenspoontocombineuntilwellmixed.

Placethedoughonawell-flouredsurface,sprinklingonmoreflourasneededtokeepthe

doughfromsticking.Rollthedoughoutintoa(roughly)12x8-inchrectangle.

Sprinklethedoughwiththecinnamonfilling,thenthepecans.

Rollupthedoughlog-style.Cut1-inchslicesandcarefullyplacethemflatonthepreparedbakingpan,leavingalittlespacebetweeneachroll.

Baketherollsfor20to25minutes,oruntiltheyareanicegoldenbrown.Removefromtheovenandallowthemtocoolwhileyoumaketheicing.

For the icing,whisk together the icing ingredients in a small bowluntil smooth.Spoonicingoverthewarmrollsandserve.

Storagenote:Leftoverscanbestoredinacoveredcontainerinthefridgefor1weekorfrozenforupto1month.

SUN-FRESHSMOOTHIE

I make this smoothie more than any other for several reasons. First, it is super-dupercreamy and thick like pudding. Second, it tastes like summertime because of the freshbasilandlemonjuice.And,finally,Imakeitbecauseitkeepsmefullforhours.Iwrotethisentirebooksittingoutsideoronmyboat,andIprobablyhadthissmoothie50times.Itjustmakesmehappy.

Makes1serving

1avocado,pitted,withfleshremovedfromskin

Juiceandzestof½lemon

4freshbasilleaves

½cupBasicKefir

½cupunsweetenedalmondmilk

½cupice

Steviaorhoneytotaste

Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.

KEFIRPANCAKES

Forthesepancakes,mixthedryandwetingredientsseparatelytomakethemsuper-lightandfluffyandohsoawesome!Thisrecipeworkswiththescienceofoilsandwatersandhowyoucombinethemtogiveyoutheyummiestpancakesyou’veeverhad.Lovethem!

Makes6pancakes;3servings

½teaspoonbakingsoda

1teaspoonbakingpowder

1teaspoonCelticSeaSalt

3teaspoonsSucanat

2cupssproutedflour

4tablespoonsbutter,melted

2eggyolks

2cupsBasicKefir

2eggwhites

3tablespoonsKombuchaStrawberryMapleSyrup

Mixtogetherthebakingsoda,bakingpowder,salt,Sucanat,andflourinalargebowl.Setthismixtureaside.

Mixthebutterandeggyolkstogetherinasmallbowl.

Mixthekefirandeggwhitestogetherinamediumbowl.

Addthebuttermixturetothekefirmixtureandstiruntilcombined.Thenaddthistothebowlofdryingredientsandstirgentlytocombine.

Heatalightlyoiledgriddleorfryingpanovermedium-highheat.

Pourorscoopthebatterontothegriddle,usingapproximately¼cupforeachpancake.

Cookuntil goldenbrownon each side, approximately2minutes per side.Topwith thesyrupandservehot.

COCONUTKIWISUPERSMOOTHIE

ThisisapotentsmoothiethatwilldetoxyouwithhugeamountsofvitaminC,coconutoil,and kefir. Coconut has caprylic acid, which is a powerful yeast killer. Kiwi is rich invitaminC.Andtheadditionofkaleandparsleygivesyouagreatstarttogettinghealthyandgivingyourbodywhatitneedstohealitself.

Makes2servings

6strawberries,hulled

1kiwi,peeled

1lime,peeledandsegmented

1largebanana

1largebunchkale

1handfulfreshparsley

1organiccucumber,cutinchunks

2tablespoonsgojiberries

2tablespoonschiaseeds

1cupCoconutKefir

1tablespooncoconutoil

1cupice

Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.

OVERNIGHTBLUEBERRYKEFIROATMEAL

This tastes like blueberry cobbler. It’s so good that—even though it’s best to let it sitovernight—Iusuallyeat itwithinafewhoursofmaking it. It’s justsitting inmyfridgelookingatmewhileit’sculturing,andIcannotresistwhenIseeit.Thisisalsogreatmadewithblackberriesorraspberries.

Makes1serving

¾cupunsweetenedalmondmilk

½cupBasicKefir

1½cupsblueberries,freshorfrozen

½cupold-fashionedoats

1tablespoonchiaseeds

¼teaspoonCelticSeaSalt

¼teaspooncinnamon

½dropperful(approximately½teaspoon)liquidstevia

1to2tablespoonsslicedalmonds

2tablespoonsshreddedcoconut

Mixtogetherthealmondmilk,kefir,blueberries,oatmeal,chiaseeds,salt,cinnamon,andsteviainaquart-sizecanningjar.

Coverandrefrigerateovernight.

Beforeeating,topwiththenutsandshreddedcoconut.

Thisisbesteatenwithin24hoursofmakingit.

OVERNIGHTSTRAWBERRYKEFIRPUDDING

Thisisanotherdeliciousandeasymasonjarrecipe.Ilovetheserecipesbecauseyouthrowingredientsinandthenwakeuptoadelightfulmeal.Plustheylookgreat!TheBallMasonJar Companymakes vintage-style jars in different colors—green, blue, and purple.Myhusbandhastakenituponhimselftofindmethesejars,soIputthemtogooduseallovermyhome—notjustinthesescrumptiousrecipes.

Makes1serving

¾cupunsweetenedcoconutoralmondmilk

½cupBasicKefir

1½cupschoppedstrawberries

½cupold-fashionedoats

1tablespoonchiaseeds

¼teaspoonCelticSeaSalt

½dropperfulliquidstevia

Mixeverythingtogetherinaquart-sizecanningjar,cover,andrefrigerateovernight.

Thisisbesteatenwithin24hoursofmakingit.

SHAMROCKIN’SHAKE

Thisshakewillrockyourgutfloraandyourtastebuds!WhenIstartedusingfreshmintinmysmoothies,Iwasblownawaybywhatadifferenceitmadeintheflavor.Inowhavefourtypesofmintgrowinginmyherbgarden:chocolate,orange,spearmint,andregularmint.Andnotonlyismintdelicious;itcontainsmenthol,whichisanaturaldecongestantthathelpsbreakupphlegmandmucus,andithasbeenusedforthousandsofyearstotreatupsetstomachsandindigestion.Mintalsohasanantioxidantcalledrosmarinicacid,whichhasbeenfoundtorelieveseasonalallergies.

Makes1serving

½cupBasicKefir

1½cupsunsweetenedcoconutmilk

1½cupsspinachleaves

½cupfreshmintleaves

1largebanana

1cupice

1dropperfulliquidstevia

Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.

CHAPTER8

DipsandAppetizersKEFIRCHEESEANDVEGGIETORTE

My family has always lovedmy kefir and veggie appetizers at the holidays. This is ahealthierversionandonethatgetsgobbledupquickly.Theflavorsareextraordinary.Justlook at the ingredients: pistachios, raisins, cranberries,walnuts, kefir,OrangeadeKraut.It’savariedlist,butitalltastesgreatwhenputtogether.It’salsosuperpretty.

Makes6servings

½cupshelledpistachios

½cupraisins

1tablespooncoconutoil

1cupKefirCheese

3tablespoonsOrangeadeKraut

2tablespoonsdriedcranberries

2clovesgarlic,minced

1tablespoonfinelychoppedflat-leafparsley

1teaspoonWorcestershiresauce

1tablespoonBasicKombucha

½teaspoonCelticSeaSalt

¼cupchoppedwalnuts

Placethepistachiosandraisinsinafoodprocessorandblendintosmallpieces.

Addcoconutoilandblendagain.Pressthemixtureintothebottomofa7-inchspringformcheesecakepanthatislinedwithparchmentpaper.Refrigeratethemixturewhileyoudothenextstep.

Mix together the kefir cheese, kraut, cranberries, garlic, parsley, Worcestershire,kombucha, and salt in a small bowl.Remove the pistachio and raisinmixture from therefrigeratorandpourthekefircheesemixtureontop.

Sprinkleonthewalnuts.

Coverthepanwithplasticwrapandrefrigeratefor3to4hours.

Gentlyremovethetortefromthepanandserve.

KEFIRCHEESEBALL

This is the cheeseball Imakeduring theholidays, andboy, letme tell you—if I don’tmakeit,Ineverheartheendofit.Peoplelovethisdeliciousflavorcombination!Infact,theyloveitsomuchthatIoftenmaketwo.Onceyoustartservingthisatyourshindigs,don’tbesurprisedifpeoplebeginwhiningifyoudon’tbringit.

Makes10servings

One8-ounceblockcreamcheese,softened

1cupKefirCheese

2clovesgarlic,quartered

1teaspoonWorcestershiresauce

½teaspoonpaprika

1tablespoonmincedonion

1teaspoonCelticSeaSalt

⅛cupchoppedparsley

1cupshreddedsharpcheddarcheese

1cupchoppedpecans

Place the cream cheese, kefir cheese, garlic,Worcestershire sauce, paprika, onion, salt,andparsleyinafoodprocessor.Pulseuntilwellcombined.

Addthecheddarcheeseandpulseafewmoretimes.

Linearoundbowlwithplasticwrapandtransferthemixturefromthefoodprocessorintothebowl.

Wraptheplasticaroundthecheesemixture,formingitintoaball.

Sealtheplasticwrapandplacetheballintherefrigeratorforabout12hourstofirmup.

Removetheplasticwrap,rollthecheeseballinthepecans,andserveimmediately.

LAYEREDCULTUREDVEGGIES

Idon’tknowwhatinspiredmetomakethisrecipethefirsttimeIdidit.EverytimeIlookatit,I think,Thiscombinationofflavorsmakesnosense.ButI justhavetorememberthat it’sdelicious. It’soneofmyfavorite things toeatwhen I’m inahurrybecause it’spackedwithhealthyfatsandpowerfulprobioticsandfillsmeupinaninstant.Butthiscanalsobeservedasanappetizerorasidedish.

Makes2servings

1avocado,pitted

¼cupKefirCheese

¼cupOrangeadeKraut

½teaspoonblackpepper

½cupFermentedHummus

Handfulsproutedcornchips

Scooptheavocadofleshoutoftheskinandchopitintosmallpieces.Placethepiecesinasmallbowl.

Mixthekefircheeseandthekrauttogether;thenseasonwithblackpepper.

Placethemixtureontopoftheavocado,andthentopwiththehummus.

Servewiththesproutedcornchips.

VEGGIEPECANDIP

Thisrecipeismadewithabunchofdifferentveggies,andthepecansgiveittonsofflavor.I love serving it as a dip, but it can be used for somany things:You can scoop it intolettucewraps; oryoucanmix itwith rice, stuff it in tortillas, and top itwith tomatoes,lettuce,andkefircheese.Thepossibilitiesareendless!

Makes4servings

1mediumportobellomushroom

¼onion

1clovegarlic

2cupsspinach

5sun-driedtomatoes

½cupchoppedzucchini

¼cupLemonKraut

3freshbasilleaves

1½cupspecans

Place all the ingredients in a food processor or blender.Depending on the size of yourfoodprocessororblender,youmayneedtoworkinbatches.Processonhighspeeduntilfullycombined.

Serveimmediatelyorstoreintherefrigerator.Thisdipisbesteatenwithinaday.

CULTUREDPEACHPICODEGALLO

Wehaveapeachtreeinouryardthat,comeAugust,iscoveredinbutterfliesandpeaches.The butterflies come for the nectar from the fallen peaches, and I leave a few on thegroundso theywillhavefood.But therest Ipickup tomakedeliciousdishes like this.Whenyoufermentpeacheswith tomatoesandfreshcilantro, itaddsazing tosalsayoucan’tgetanyotherway.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

2mediumtomatoes

1mediumcucumber

1mediumpeach,pitted

1serranopepper

¼cupchoppedredonion

¼cupchoppedcilantro

Juiceof¼lime

2teaspoonsCelticSeaSalt

1clovegarlic,chopped

Ifusingthestarterculture,stirtogetherthecultureandthewater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Chopthetomatoes,cucumber,andpeachintosmallpiecesandputtheminalargebowl.

Seedthepepper,chopit finely,andaddto thebowlalongwith theonion,cilantro, limejuice,salt,andgarlic.Stirtocombine.

Transferthemixturetoa2-quartglassorceramiccontainerthatcanbesecurelysealed.

Add the culture or whey and fill the container with filteredwater, leaving 2 inches ofheadspacetoletthevegetablesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.

Checkthesalsaeverydaytomakesureitisfullysubmerged.Ifsomeofithasrisenabovethewater, simplypush itdownso it is fullycoveredagain. Ifwhitespotsofyeasthaveformed on any unsubmerged pieces, do not worry. Remember, this isn’t harmful. Justscoopouttheyeastandthesalsait’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whenthesalsaisdonefermenting,placeitintherefrigerator.

Storagenote:Thesalsacanbestoredinanairtightcontainerintherefrigeratorforupto3months.

KEFIRORANGECUPS

ThisrecipeisoneofthemainreasonsImakekefircheese.Ihavepreparedthisrecipesomany times it’s likemybest friend.Thecombinationoforangesandorangezestwithadrizzleofhoneyistodiefor.Thepresentationisbeautiful,too!

Makes1serving

2oranges

1cupKefirCheese

½tablespoonhoneyor½dropperfulliquidstevia

Zestoneorangewithamicroplanegraterandsetthezestaside.

Cutbothorangesinhalfandscoopoutthefleshcarefullywithaspoon,leavingthetwohalvesofthenongratedorangepeelintact.Setasidethenongratedpeel.

Chopthefleshofbothorangesintobite-sizepieces.

Mix thekefircheeseandorangepieces together ina smallbowlandspoon themixtureintothenongratedorangepeelhalves.

Drizzlewithhoneyorsteviaandtopwiththezest.

PARMESANCRISPSANDKRAUT

These are great for peoplewith gluten allergies and a quick alternative to store-boughtcrackers.Theytakeallof10minutestomake,includingthepreptime!Ifyoudon’tlikerosemary,tryotherseasonings.Paprikaaddsasmokyflavor,andblackpeppercanbenice,too.

Makes10servings

½cupshreddedorgratedParmesancheese

1tablespoonfinelychoppedfreshrosemary

½cupKefirCheese

½cupLemonKraut

Preheattheovento400°F.

CombinetheParmesancheeseandtherosemaryinasmallbowl.

Spoon a heaping tablespoon of the cheese mixture onto a silicone or parchment-linedbakingsheetandlightlypatdown.Asiliconematishighlyrecommended.

Repeatwiththeremainingcheese,spacingthespoonfulsabout½inchapart.

Bakefor3to5minutesoruntil lightlygoldenandcrisp.Leavethecrispsonthepantocool.

TopeachParmesancrispwithaspoonfulofkefircheeseandaspoonfulofkraut.Serveimmediately.

FERMENTEDHUMMUS

Hummus is already considered a healthy food, and fermenting it makes it even morenutritiousbyincreasingtheavailabilityofthevitamincontentandaddingprobiotics.Thishummus becomes predigested, so the body has no trouble assimilating it. Like anyculturedfood,itbecomessupercharged,givingyoumoreenergyforyourday.

Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.

Makes6servings

1poundcookedgarbanzobeans(chickpeas),preferablysoakedandsprouted

3clovesFermentedGarlic

6tablespoonsoliveoil

4tablespoonslemonjuice

3tablespoonsrawtahini

¼teaspoonCelticSeaSalt

1teaspooncumin(optional)

1teaspoonhotcurrypowder(optional)

1teaspoonredpepperflakesorAleppopepperflakes(optional)

Placethebeans,garlic,oliveoil,andlemonjuiceinafoodprocessororblenderandpulseuntilsmooth.

Addthetahiniandsaltand,ifusing,thecumin,currypowder,andredpepperflakes.Pulseuntilthehummusissmooth(addmoreoliveoilifnecessary).

Serveimmediately,orstoreinanairtightcontainerintherefrigeratorforupto3weeks.

MEXICANKEFIRANDSALSA

Idon’texpectanyone tomakecomplicated recipes,because Idon’twant tomake themeither.Ilivemylifesimply,andwhilethesefoodsmaytakealittletimetoferment,oncetheydoyoucanputtheminallkindsofdishesandrecipes—fast!Thisrecipeisaperfectexampleofthat.Iwhipitupinnotimeandserveittomyfamilyasasnack.It’sfillingandalittleaddictive.

Makes3servings

1cupKefirCheese

½cupsalsa*

1tablespoonCurtidoSalvadoranKraut

3servingssproutedcornchips

Mixthekefircheese,salsa,andkrautinasmallbowl.

Serveimmediatelywithsproutedcornchips.

Storagenote:Thiscanalsobestoredinanairtightcontainerintherefrigeratorforupto3days.*Justbuyyourfavoritekind!

VEGGIESLOVEKEFIRCHEESE

Thisisthewaymyfamilymostofteneatstheirculturedveggies.Wemakewholemealsfrom just this dish by serving itwith sprouted chips or fresh vegetables.We also eat itwhenwewatchourfavoritesportsteamsonTV.Itreplacesallthejunkfoodweusedtoeatandleavesussatisfiedandhealthy.Ican’tsayenoughabout thisdish; it’sbecomeafamilytradition.

Makes1serving

½cupKefirCheese

⅓cupOrangeadeKraut

1teaspoonfreshcrackedpepper

½teaspoonCelticSeaSalt

1½tablespoonstoastedsesameseeds

Mix together the kefir cheese and kraut. Top with salt and pepper and toasted sesameseeds.

Serveimmediately,orstoreinanairtightjarintherefrigeratorforupto3days.

EARTHANDSUNSHINEDIP

Doyouwantyourpickyeaterstoeatculturedfoods?Thenputculturedfoodsintoyummydips, and theywill never know they have just eaten them.Thiswas specificallywhy Icreatedthisdip—andnoonewasthewiser.

Makes8servings

2cupsrawpeas

¼cupfreshlysqueezedlemonjuice

⅛cupchoppedonion

3clovesgarlic,quartered

1teaspooncumin

¼teaspoonredpepperflakes

1½teaspoonsCelticSeaSalt

¼cupchoppedflat-leafparsley

1cupKefirCheese

3tablespoonsLemonKraut

3tablespoonssesameseeds,toasted

Placethepeas,lemonjuice,onion,garlic,cumin,redpepperflakes,salt,andparsleyinafoodprocessororblenderandpulseuntilsmooth.

Addthekefircheeseandpulseafewmoretimesuntilitiswellincorporated.

Placethemixtureinasmallbowl.GentlystirintheLemonKrautandsesameseeds.Serveimmediatelyorstoreinacoveredcontainerintherefrigeratorforupto5days.

CREAMYKEFIRDILLDIP

This dip is a huge crowd-pleaser. I serve it at parties with carrots, broccoli, and redpeppers, and it getsgobbledup inminutes.When there’s any left over,which is rare, Ispreaditontoastandtopitwithfreshveggies.It’satastesensation,nomatterhowyoueatit.

Makes4servings

½cupcreamcheese,softened

⅜cupKefirCheese

2teaspoonsgarlicpowder

2tablespoonschoppedfreshdillweedor½tablespoondrieddillweed

Mixalltheingredientstogetherinasmallbowl.

Serveimmediatelyorstore,covered,intherefrigeratorforupto1week.

FERMENTEDFIESTADIP

WeloveMexicanfoodatourhouse,andweoftenmakewholemealsoutofdishes likethis.AsideofsproutedcornchipsandaglassofmyStrawberryKombuchaMargaritaandwehaveadeliciouslunch.Butmostofthetime,Iservethisatget-togetherswithfriends.It’salwaysahit!

Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.

Makes4servings

2cupsfreshrawcorncutoffthecob

1cupchoppedcherrytomatoes

½cupchoppedMexicanCarrots

½cupfinelychoppedcilantro

1½cupscookedpintobeans,preferablysoakedandsprouted

½cupchoppedolives

3greenonions,chopped,usingthewhitepartsandalittleofthegreenstalk

Placealloftheingredientsinabowlandmixtogetherthoroughly.

Serveimmediatelyorstoreinacoveredcontainerintherefrigeratorforupto5days.

CULTUREDPICOBEANDIP

ThisdishisavariationontheCulturedPeachPicodeGallorecipe.Theadditionofcorngivesitanextrafresh,summeryflavor,andthepintobeansaddsomefillingprotein.

Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.

Makes4servings

1cupCulturedPeachPicodeGallo

2cupsfreshrawcorncutoffthecob

1½cupscookedpintobeans,preferablysoakedandsprouted

Mix all ingredients together in a bowl and serve immediately or store in a coveredcontainerintherefrigeratorforupto5days.

SCARY-DELICIOUSSEAWEEDDIP

Everybodyshouldaddsomekindofseaweedtotheirdiet.Itisoneofthehealthiestfoodsontheplanetbecauseit’sloadedwithvitamins,minerals,antioxidants,andiodine,whichwe all need for a healthy thyroid. This recipe combines seaweed (nori) with culturedveggies.Anditwasahitwitheverybodyinmyfamily,eventhepickyones.Youcanservethiswithtoastedsproutedbreadorsproutedchips.

Makes4servings

2sheetsnori

1clovegarlic,quartered

2tablespoonsfreshlysqueezedlemonjuice

3tablespoonsoliveoil

1tablespoontoastedsesameoil

½tablespoonsesameseeds

½teaspoonCelticSeaSalt

½teaspoonfreshlygroundpepper

2tablespoonsShelley’sCulturedVeggies

Put theseaweedinabowlwith1cupofcoldwater,andset itaside torehydratefor30minutes.

Draintheseaweedthoroughlyandthentransferittoafoodprocessor.Addallremainingingredients.Pulseuntilfinelychopped.

Serveimmediatelyorstoreintherefrigeratorinacoveredbowlforupto3days.

WATERMELONPICODEGALLO

Pico de gallo literally translates as “rooster’s beak.” Originally it was eaten with thethumbandforefinger,andretrievingandeatingthecondimentresembledtheactionsofapeckingrooster.IlovethistranslationasIliterallypeckatthissaladuntilitisgone.It’scrazygood,andjustpickingoutapieceofwatermelonleadstoaredpepperandonandon—andthenextthingIknow,I’veeatenthewholebowl.Youcanservethiswithsproutedchips—orgonutsanduseitontopofgrilledchickenorfish.

Makes12servings

½smallseedlesswatermelon,diced

½redonion,diced

3cupsdicedCulturedRedandYellowPeppers

2jalapeños,seededandfinelydiced

1bunchcilantro,chopped

Juiceof2limes

½teaspoonCelticSeaSalt

Combinealltheingredientsinalargebowlandtosstomix.

Serveimmediatelyorstoreintherefrigeratorinanairtightcontainerforupto1week.

CHAPTER9

MainCoursesBUTTERNUTSQUASHANDKEFIRSOUP

When theweathergetscold, Ikeepabagofbutternutsquash inmyfreezeratall timesbecauseIlovethissoup.Itisbeyondcomfortfood;it’sheavenly.Andleeksaddatonofprebioticstoyourdiet.LeeksaresoeffectiveatfeedingyourbacteriathatItrytoeatthemasoftenasIcan.

Makes4servings

2tablespoonsbutter

2to3leeks,cutintorounds

3¾cupschoppedfreshorfrozenbutternutsquash

2tablespoonspoultryseasoning

2½teaspoonsCelticSeaSalt

4cupschickenbroth

¾cupfull-fatcoconutmilk

½cupKefirCheese

1teaspoonblackpepper

Meltthebutterinapanovermediumheat;thenaddtheleeksandsautéuntilsoft.

Addthebutternutsquash,poultryseasoning,andsalttothepan.Coverwithchickenbrothandbringthemixturetoaboil.

Reducetheheatandsimmeruntilthesquashissoft.Ifusingfrozensquash,thiswilltakeonly5minutes;freshsquashwilltakeupto20minutes.

Remove themixture from the heat, add the coconutmilk, and puree until smooth andcreamy,usinganimmersionhandblender(orastandardblender).

Setthesoupasidetocool.Whenthethermometerreads100°Forbelow,ladleintobowlsandtopeachservingwithaspoonfulofkefircheeseandsomeblackpepper.Addingthecheesewhilethesoupistoohotwillkilltheprobiotics.

CULTUREDAVOCADOBOAT

Didyouknowyoucouldactuallyliveonavocadosaloneifyouwantedto?Theyhaveallthenutritionyouneed.IhadnoideaofthisuntilIstartedtolookintothem.Iwascravingthemallthetime,andatfirstIthoughtitwasbecausetheyarehighinmagnesium.ButIthinkmybodywasjustcallingoutformorevitaminsandmineralsingeneral.ThisisoneofthedishesIcameupwithwhenIwasinfullcravingmode.Itmakesawonderfullunchbecauseofallthehealthyfatsandprotein—andithasitsownbowl!

Makes2servings

1avocado

1hard-boiledegg,choppedintobite-sizepieces

1tablespoonShelley’sCulturedVeggies

2tablespoonschoppedcilantro

1tablespoonKefirCheese

½teaspooncoriander

⅛teaspoonCelticSeaSalt

⅛teaspoonpepper

¼lime

Cuttheavocadoinhalf,removethepit,andscoopouttheflesh,makingsuretoleavetheshellsintact.Placetheavocadofleshinasmallbowl.

Addthehard-boiledeggtotheavocado.

Add the culturedveggies, cilantro, kefir cheese, coriander, salt, andpepper to the bowlandmixthoroughly.

Scoopthemixturebackintotheavocadoshellsandsqueezethelimeontop.

COCONUTCURRYSTIR-FRY

This is one of my favorite stir-fry dishes. The creamy coconut-milk-and-green-currytoppedstir-frykrautgivesyouafantasticmeal.Youcanaddcookedchickenorshrimporjusteatitthewayitis.

Makes4servings

3cupschoppedbroccoli

1cupthinlyslicedcarrots

2tablespoonscoconutoil

1smallonion,thinlysliced

1smallredbellpepper,seededandchopped

1cupfull-fatcannedcoconutmilk

1to2tablespoonsgreencurrypaste*

2cupscookedrice

½cupStir-FryKraut

Blanchthebroccoliandcarrotsbydunkingtheminboilingwateruntiltender-crisp,about1 to 1 ½ minutes. Drain the vegetables and then rinse under cold water to stop thecooking.Drainthevegetablesagainandsetthemaside.

Heattheoilinawokorwideskilletoverhighheatuntilhot.Thenaddtheonionandbellpepper.Stir-fryuntiltender-crisp,about3to4minutes.

Addtheblanchedvegetablesandtosstomix.

Putthecoconutmilkandthegreencurrypasteinablenderandmixuntilsmooth.

Addthecoconut-currymixturetothevegetablesinthepanandstirtocoat.

PourthemixtureoverthecookedriceandtopwithaspoonfulofStir-FryKraut.*GreencurrypastecanbefoundintheAsiansectionofmostgrocerystores.

PROBIOTICSWEETPOTATOSLIDER

OneofmyfavoritewebsitesisFitMenCook,maintainedbyKevinCurry.ThisrecipewasinspiredbyKevin’sSweetPotatoSliders. I added someprobiotic goodness, andwhat Icreatedisoneofmyfavoritequickmeals.Sweetpotatoesaresocomforting,andthesearejustfuntoeat.

Makes4servings

4woodenskewers

Eight½-inch-thickslicessweetpotato

½cupfreshspinachleaves

4thinslicestomato

4thinslicesturkey

2slicesSwisscheese,cutinhalf

½cupOrangeadeKraut

¼cupBillionBioticlandDressing

Preheattheovento350°F.

Submergethewoodenskewersinwatertosoakforatleast1minute.

Placeonepieceofthesweetpotatoonabakingpan.Ontopofthesweetpotato,layerafew spinach leaves, a slice of the tomato, a slice of the turkey, and piece of the Swisscheese.Topthiswithanothersliceofthesweetpotato.Pushaskewerthroughthecenterofthestack,securingallthelayers.

Repeatwiththeremainingingredients.Coverthepanwithaluminumfoil.It’sokayiftheskewerspokethroughthefoil.

Bakeuntil the potatoes are tender, about 25 to 30minutes.Remove from the oven andcoolfor5minutesoruntilitfeelswarmbutnothottothetouch.

Remove the skewers, add a spoonful of kraut to the center of each sandwich, and aspoonfulofdressing,andthenserveimmediately.

CULTUREDBAKEDPOTATO

MostofmyrecipesaresupereasybecauseI’mtoobusytomakecomplicatedmeals.Mostofusdon’thavethetime,andtruthbetold,ifit’stoomuchwork,wewon’tmakeandeatfoodsthataresogoodforus.Whileittakesaboutanhourforthepotatointhisrecipetobake,youcaneasilydootherthingsinthemeantime.Oncethepotatoisdone,preppingtherestofthisislickety-splitfast.Youdon’tevenhavetomeasure!

Makes1serving

1largerussetpotatoorsweetpotato

1heapingspoonfulLemonKraut

1largespoonfulKefirCheese

BlackpepperandCelticSeaSalttotaste

Preheattheovento350°F.

Washthepotatothoroughlyanduseaforktopierceiteighttotentimes.Thenplacethepotatodirectlyonabakingrackintheoven.Bakeuntilyoucaneasilypushaforkintothepotato,aboutanhour.

Afterthepotatoisbaked,splititopenlengthwiseandletitcoolslightly,about5minutes.Thentopwithkraut,kefircheese,andpepperandsalt.

Serveimmediatelyandenjoy.

CRANBERRYWALNUTCHICKPEASALADSANDWICH

Someofmyfavoritefoodmemoriesareofmyteenagerscominginfromadayofwork,grabbingmy leftover chicken salad from the fridge, and tellingmeabout theirday.ForthisrecipeIsubstitutedchickpeasforchickenandtheresultsweredelicious.Here,I tellyoutomakeasandwich,butyoucanputthisonabedofgreensforagreatsalad,too.

Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.

Makes6servings

4tablespoonsBasicKefir

1teaspoonDijonmustard

1tablespoonhoneyor1packagesteviapowder

3cupscookedgarbanzobeans(chickpeas),preferablysoakedandsprouted

½cupdicedFermentedCelerywithApples

½cupchoppedredgrapes

½cuporganicdriedcranberries,raisins,orchoppeddates

½cuproughlychoppedwalnutsorpecans

½cupthinlyslicedgreenonions

CelticSeaSaltandfreshlygroundpeppertotaste

6slicessproutedorsourdoughbread(optional)

Mixtogetherthekefir,mustard,andhoneyinasmallbowl.Setaside.

Lightly mash the garbanzo beans and celery in a medium bowl with a fork or potatomasher.Stir in thegrapes, cranberries,nuts, andgreenonions, andseasonwith salt andpepper.

Pourthekefirmixtureintothegarbanzobeanmixtureandstiruntilwellcombined.

Dividethecombinedmixtureamongthebreadslicesandenjoy!

CULTUREDTOMATOSOUP

Fora fewweeks in thespringtimemydietconsistsofmostly rawandcultured foods. Ihavefoundthatthishelpsmegreatlyduringallergyseason.AlthoughIdon’texperiencemanysymptomsofhayfeveranymore,IfindthatifIsticktothisdiet,Iflythroughtheseasonandfeelfantastic!ThisisoneofthesoupsIloveduringthistime.Itfillsmeup—andIhavealwaysthoughtsoupiscomfortfood.

Makes1serving

½cupCulturedItalianTomatoes

½cupfreshcherrytomatoes

¼cupcashews,soakedovernightinwateranddrained

2tablespoonsKefirCheese

Addalltheingredientstoyourblender.

Blendonhigh forabout90 secondsoruntil themixture is smooth. Ifyouhaveahigh-speedblender, thiswill not onlyblend the soupbut alsowarm it. If youdonot have ahigh-speedblender,warmthesoupoverlowheatonthestoveuntilathermometerreads100°F.Anywarmerthanthisandtheprobioticswilldie.

Pourintoabowlandserveimmediately.

RON’SOPEN-FACEDCULTUREDSANDWICH

I used to make Cultured Italian Tomatoes mostly in the summer so I could use freshtomatoes.Thenmyhusband,Ron,cameupwiththiscombination,whichheloves,sonowIhavetomakethemallyearround!

Makes1serving

1slicesourdoughbread

½cupKefirCheese

½cupchoppedCulturedItalianTomatoes

2freshbasilleaves

½teaspoonCelticSeaSalt

1tablespoonoliveoil

Toastthesourdoughbreadandspreadthekefircheeseontop.

Topwiththetomatoesandbasil,sprinklewiththesalt,anddrizzletheoliveoilontop.

TORTILLASOUP

ThefirsttimeIhadthissoup(anonculturedversionofit)wasatastoredemonstrationforahigh-speedBlendtecblender. Iwasso impressed that Iplunkeddownseveralhundreddollars right then and there for my own, and I’ve never looked back. This is the bestapplianceIown.Itcanblendallkindsoffruitsandveggiesnomatterhowdenseorbulkytheyare. Ihonestlycan’t imagine lifewithout itnow.Thatsaid,youdon’tneedahigh-speedblendertomakethisrecipe.

Makes2servings

2Romatomatoes

½cupMexicanCarrots

⅓cupchoppedredpepper

½avocado

2tablespoonschoppedonion

½cuppepperjackcheese

2sprigscilantro

¾teaspoonCelticSeaSalt

¼cupKefirCheese

1teaspoonchilipowder

¾teaspoongarlicpowder

½cuptortillachips

Addallof the ingredients(except the tortillachips)plus twocupsofwarmwater to theblender.Blendonhighforabout90secondsoruntilthemixtureissmooth.

Addthetortillachipsandpulse2or3times.

Ifyouhaveahigh-speedblender,theblendingwillnotonlyblendthesoupbutalsowarmit.Ifyoudonothaveahigh-speedblender,warmthesoupoverlowheatonthestoveuntila thermometer reads100°F.Anywarmer than thisand theprobioticswilldie.Pour intobowlsandserve.

CULTUREDVEGGIEBIGBOWL

Thisbeautifularrayofveggieshassuchaninterestingblendoftastesandtexturesthatitwillsuitanyone.Sweetandsour,softandcrunchy—Ilovethecombinations!Andifyouplatethiswitheachingredientseparate,itmakesareallyprettypresentation.

Makes1serving

1sweetpotato

½avocado

½cupmixedgreensorkale

¼cupgarbanzobeans(chickpeas)

¼cupCarrotswithOrangePeel

2tablespoonsLemonKefirLabneh

3tablespoonsKefirRanchDressing

2tablespoonspumpkinseedsorchoppedpecans

Preheattheovento400°F.

Washthesweetpotatothoroughlyandpierceiteighttotentimeswithafork.Thenplaceitdirectlyon abaking rack in theoven andbakeuntil you can easilypush a fork into it,about45minutes.

Letthesweetpotatocool.Meanwhile,choptheavocadoandgreensintobite-sizepieces.Whenthesweetpotatoiscoolenoughtohandle,cutitintobite-sizepieces.

Place the sweet potato, avocado, greens, chickpeas, and carrots around the outside of alargebowl,keepingeachvegetableseparateandleavingspaceinthecenter.

Addthelabnehtothecenteranddrizzletheranchdressingovertheentiredish.Sprinklewithpumpkinseedsandserve.

VEGGIEDELIGHT

I could eat this super-yummy sandwich every day of my life and never tire of it.MyBillion Bioticland Dressing makes it something special. It tastes like Thousand Islanddressingbuthasbillionsofprobioticsinit.

Makes1serving

2tablespoonsBillionBioticlandDressing

2slicessproutedorsourdoughbread

2slicesSwisscheese

½avocado,peeledandslicedintolongpieces

1largeportobellomushroom,slicedintoseveralpieces

¼cupOrangeadeKraut,welldrained

1tablespoonbutter

Spreadthedressingonthebread.

PlaceonesliceofSwisscheeseononesliceofthebread.

Addtheavocado,mushroom,andkraut.

Topwiththeotherpieceofcheeseandsliceofbread.

Grillthesandwichonapaninigrillorskillet,cookingitjustuntilthecheesemelts.Thiswillensurethatitdoesnotreachatemperaturethatwillkilltheprobiotics.

Serveimmediately.

CASHEWKEFIRITALIANCHEESECAKE

IservedsavorycheesecakeatChristmas,andmydaughterMaciisnowobsessedwithit.Itsflavorisquiteunique,anditstimulatesallyourtastebuds—sweet,salty,andsour.It’salsoaprettydishthatyoucanmaketoimpressyourfriends.Inmyhouse,weeatthisasamaincourseandasaside.Eitherway,it’sdelicious!

Makes6servings

Forthecrust

1cupwalnuts

1cupraisins

1tablespooncoconutoil

Forthefilling

2cupsrawcashews,soakedovernightinwateranddrained

½cupBasicKefir

½teaspoonCelticSeaSalt

½cupfreshbasil

1teaspoonlemonjuice

Forthetopping

½cupCulturedItalianTomatoes

¼cupbalsamicvinegar

1cupbasil,chopped

Tomake thecrust,place thewalnutsand raisins ina foodprocessorandpulseuntil themixtureresemblessmallcrumbs.

Addthecoconutoilandpulseagainuntilthemixturestickstogether.

Pressthismixtureintoa7-inchspringformpan.

Forthefilling,addthecashewstoafoodprocessorandpulseuntilnutsarefinelyground.Addthekefir,salt,basil,andlemonjuiceandpulseagainuntilthemixtureissmooth.

Placethecashewmixtureontopofthecrust.Coverthepanwithplasticwrapandplaceitintherefrigeratorforatleast4hours.

Removethecashewcheesecakefromthefridge.TopwiththeCulturedItalianTomatoes,drizzlewithbalsamicvinegar,andsprinklewithchoppedbasil.

Serveimmediately.

MIRACLEKRAUTMELT

IwenttoawonderfulrestaurantinDenverandhadasandwichthatwastheinspirationforthisrecipe.Meltedcheeseandkrautisageniuscombination!Butremember,youhavetogrillthisopen-facedsoyoucanaddthekrautaftergrillingandnotkilltheprobiotics.I’msothankfulIwenttothatrestaurant.Notonlydidtheyhavethissandwich,buttheyalsohadkombuchaontapandkimchistew!It’swonderfultoseeculturedfoodspoppinguponmenusaroundthecountry.Peoplearestarting tofall in lovewithfermentation—astheyrightfullyshould!

Makes1serving

1tablespoonbutter

2slicessourdoughorsproutedbread

2slicescheddarcheeseor4ouncesgoatcheeseorBrie

⅓cupThank-YouKraut

Butteronesideofeachsliceofbread,takingcaretospreadthebuttertotheveryedges.

Heataskilletovermedium-lowheat,thenplacetheslicesofbreadintheskillet,butteredsidedown.

Addhalfthecheesetoeachsliceofbread.

Whenthecheeseismeltedandthebreadislightlybrowned,removebothslicesfrompanandletthemcoolforaminuteoftwo.

Layerkrautononeslice,thenplacetheothersliceontopandpressthemtogether.

Cutthesandwichinhalfandserveimmediately.

KefirPancakes.

AvocadoBoat,top.

EarthandSunshineDip,bottom.

CulturedItatlianTomatoes.

CulturedBroccoliSaladinaJar,top.

MexicanKefirandSalsa,middle.

FermentedFruitJam,bottom.

CulturedVeggieBigBowl,top.

Ron’sOpenFaceCulturedSandwich,bottom.

KefirOrangeCups,top.

VeggiesLoveKefirCheese,bottom.

RoastedCarrotKefirSalad.

CulturedCarrotCakeinaJar,top.

Stir-FryKraut;

BuffaloKraut;

Thank-YouKraut.

LemonKraut.

Sun-FreshSmoothie.

ChaiKefirSmoothie.

FizzyBlender-JuicedAppleKombucha.

ChocolateKefirCoconutPudding.

KefirCheeseandVeggieTorte.

ChocolateKefirCandy.

RawKefirPumpkinPie.

CHAPTER10

SideDishesandSaladsKEFIRCAESARSALAD

Anchovies are an ingredient that makes Caesar salad incredible. They are also superhealthy because they’re high in omega-3s. But I say they’re a secret ingredient herebecauseyoucan’treallytastetheminthissalad.Caseinpoint:MyhusbandaskedmeonedaywhyIwantedhimtobuyanchoviesatthestore.“Afterall,”hesaid,“Iwouldnevereatanchovies.”TowhichIreplied,“Youeatthemallthetime;youjustdon’tknowit!”

Makes4servings

Forthesalad

1largeheadromainelettuce

⅛cupgrated,freshParmigiano-Reggianocheese

FortheKefirCaesarDressing

⅓cupBasicKefir

2anchovyfillets,mashed

1clovegarlic,minced

2tablespoonsfreshlemonjuice

2teaspoonsWorcestershiresauce

2tablespoonsextra-virginoliveoil

⅛cupgrated,freshParmigiano-Reggianocheese

CelticSeaSaltandpeppertotaste

Tearthelettuceintobite-sizepiecesandputtheminalargebowl.

To make the dressing, mix together the kefir, anchovy fillets, garlic, lemon juice, andWorcestershiresauce,usingawirewhisk.Thenwhiskintheoliveoil,⅛cupcheese,andsaltandpepper.

Toss the salad with the dressing, top with the remaining ⅛ cup cheese, and serveimmediately.

ROASTEDCARROTKEFIRSALAD

GenerallyIdon’tthinkofsaladasacomfortfood,butthisonemightactuallyqualify.ThecaramelizedcarrotswithasideofLemonKefirLabneh,andacultureddressingmakeitnotonlydeliciousbutalsosatisfyinglyfilling.Itcanbeeye-catching,too,ifyoumakeitwithmulticolored rainbow carrots.When I did this, it was so beautiful I almost didn’twanttoeatit.

Makes2servings

½poundcarrots

3tablespoonsoliveoil+moreforgarnish

1teaspoonCelticSeaSalt

½teaspoonblackpepper

4cupsmixedgreens

⅓cupKefirCaesarDressing

½cupLemonKefirLabneh

Preheattheovento400°F.

Washthecarrotsandcutthemdiagonallyinto1½-inchslices.

Placethecarrotsinabowlandtossthemwiththeoliveoil,salt,andpepper.

Placethecarrotsonabakingsheetinonelayerandroastfor20minutes.

Placethemixedgreensontwoplatesandtopwiththeroastedcarrots.Drizzlethedressingoverthesaladandtopwithadollopofthekefirlabneh.Drizzlealittleoliveoilontopandserve.

LEMONKRAUT

Lemons are superfoods: they are a digestive aid and a liver cleanser, and they containmany nutritional substances such as citric acid, calcium, magnesium, vitamin C,bioflavonoids,andpectin.Allthisgoodnesspromotesimmunityandfightsinfections.Andthepeelsactasaprebiotic!

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

1smallcabbage(about1pound)

1apple,unpeeledandcored

1tablespoonCelticSeaSalt

1lemon,sliced

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Finelyshredthecabbageandapple,usingafoodprocessororahandshredder.Placethemixtureinabowl.

Addthesalttothecabbageandappleandsetthemixtureaside.

Line the inside of the jar with lemon slices, then pack the cabbage and apple into themiddleofthejar.

Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecabbagemixturebubbleandexpandasitferments.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedpieces,donotworry.Remember, this isn’tharmful.Justscoopouttheyeastandthekrautit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whenthekrautisdonefermenting,placeitintherefrigerator.

Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.

STIR-FRYKRAUT

This recipe is a great garnish for any stir-fry dish. It uses a spicy Asian sauce calledSriracha,whichismadefromhotpeppers,garlic,andotherseasonings.Youcanfindthisinmostgrocerystoresnowadays.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

¼headsmallcabbage

¼onion

2redkungpaopeppers

2tablespoonssoysauce

1tablespoonsesameoil

1teaspoonSriracha

1teaspoonredpepperflakes

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Finelyshredthecabbage,onion,andhotpeppers (youcan seed them first if you like less spice)using a foodprocessoror ahandshredder.

Packthecabbagemixtureintoajar.

Addthesoysauce,sesameoil,Sriracha,andredpepperflakes.

Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecabbagemixturebubbleandexpandasitferments.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whenthekrautisdonefermenting,placeitintherefrigerator.

Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.

THANK-YOUKRAUT

WenamedthisThank-YouKrautbecauseit isperfectforThanksgiving.It’sloadedwithcranberriesandcranberryjuice,whichgiveitquiteauniqueflavor.Youcanserveitasasidedishorwithcrackersoraveggieplatter.Or,ifyou’relikeme,youcanpileitontopof leftover turkey and sourdough to make a delicious probiotic sandwich. You’ll bethankfulyoudid.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

½smallheadcabbage

1½teaspoonsCelticSeaSalt

½cupcranberries

1cupcranberryjuice

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Finelyshredorchopthecabbageintobite-sizedpieces,usingafoodprocessororahandshredder.Placetheshreddedcabbageinalargebowl.

Mixinthesalt,cranberries,andcranberryjuiceandpackthemixtureintoajar.

Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecabbagemixturebubbleandexpandasitferments.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whenthekrautisdonefermenting,placeitintherefrigerator.

Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.

FLU-PREVENTIONCULTUREDVEGETABLES

This recipewas inmy last book, but it’s so powerful that Iwanted to include it again.SincethetimeIpublishedthatbook,I learnedjustwhyit issogoodatfightingtheflu:prebiotics!WhenIfirstmadethis,Iknewnothingaboutprebiotics;Ijustknewthatthisrecipeprovidedspectacularhealingresults.Andremember:thejuiceisjustaspowerfulasthevegetables.Justaspoonfulcanstartyoutowardfeelingbetter—or,betteryet,preventyoufromgettingsickinthefirstplace.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

½smallheadcabbage

1mediumjicama,peeled

3handfulsfreshspinach

1mediumapple,cored

1smallwhiteonion

1clovegarlic

1½teaspoonsCelticSeaSalt

Zestandjuiceof1largeorange

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Shredorchopthecabbage,jicama,spinach,apple,onion,andgarlic.Placetheminalargebowlandsprinklewiththesalt.

Firmlypackthevegetablemixtureintotwo1-quartglassorceramiccontainersthatcanbesecurelysealed.

Addhalftheorangezestandjuiceandhalfthecultureorkefirwheytoeachjar.Thenfillthe containers with filtered water, leaving 2 inches of headspace to let the vegetablesbubbleandexpandastheyferment.

Seal thecontainersandlet themsitonyourkitchencounter,outofdirectsunlight,for6days.

Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabove thewater, simply push them down so they are fully covered again. If anywhitespotsofyeasthaveformedonanyunsubmergedvegetables,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whentheveggiesaredonefermenting,placethemintherefrigerator.

Storagenote:Theseveggiescanbestoredinanairtightcontainerintherefrigeratorforupto9months.

FERMENTEDCELERYWITHAPPLES

Alotofpeople thinkofceleryasboring,but itactuallyhasquitea fewhealthbenefits,suchasbeingextremelyhighinvitaminK.Ithasalsobeenveryhelpfulinloweringbloodpressure in people with hypertension. In this recipe, you lose celery’s boringness bymixing itwithgingerandapple.The flavorsblend together sowell thatyoumayneverthinkpoorlyofceleryagain!

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

1largebunchcelery

1apple

1-inchpieceginger

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Trimthecelery,cutitintobite-sizepieces,andputthepiecesinajar.

Core the apple and chop it into small pieces, and add it to the jar.Then add thewholepieceofginger.

Addthecultureandfillthecontainerwithfilteredwater,leaving2inchesofheadspacetoletthecontentsbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Check theceleryeveryday tomakesure it is fullysubmerged. If ithas risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedcelery,donotworry.Remember, this isn’tharmful. Just scoopouttheyeastandcelery it’sonandpushtherestbackunder thewater. (SeeFAQsformoreinformation.)

Whentheceleryisdonefermenting,placeitintherefrigerator.

Storagenote:Thiscelerycanbestoredinanairtightcontainerintherefrigeratorforupto9months.

BUFFALOKRAUT

Buffalowingsarealltheragethesedays.Butdidyouknowthatthefirstplateofwingswas served in1964at a family-ownedestablishment inBuffalo called theAnchorBar?ThewingswerethebrainchildofTeressaBellissimo—shecoveredsomewingswithherownspecial sauceandserved themwithasideofbluecheeseandcelerybecause that’swhat she had available. Inspired by this, my daughterMaci took the same ingredients(minusthechickenwings)andmadeadeliciousveggierecipe.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

½largeheadcabbage

2stalkscelery

½cupbuffalosauce

½tablespoononionpowder

1tablespoonchoppedchives

1tablespoonCelticSeaSalt

Bluecheesecrumbles

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Shredthecabbageandplaceitinabowl.Thenchoptheceleryintosmallpiecesandmixitwiththecabbage.

Mixinthebuffalosauce,onionpowder,andchivesuntilwellcombined.Putthemixtureinajar.

Addthecultureandfillthecontainerwithfilteredwater,leaving2inchesofheadspacetoletthevegetablesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whenthekrautisdonefermenting,placeitintherefrigerator.

Servewithasmallamountofbluecheesecrumbles.

Storagenote:Theseveggiescanbestoredinanairtightcontainerintherefrigeratorforupto9months.

KEFIRALMONDBREAD

Thisismyyummyalternativetoconventionalbread,andit’sgreatforanybodywhowantsaneasy,gluten-freerecipe.I lovehavingacoupleofslicestoppedwithFermentedFruitJaminthemorning.Thatandapotofmyfavoriteteaareagreatwaytostarttheday!

Makes1loaf;8servings

3½cupsalmondflour

¼cupbutter,melted

3eggs

1teaspoonbakingsoda

¼teaspoonCelticSeaSalt

1cupBasicKefir

2tablespoonsgroundflaxseed

Preheattheovento350°F.

Mixalltheingredientsinamedium-sizebowl.

Placethemixtureinagreasedloafpanandbakefor45minutes.

Removeitfromthepanandcoolitonawirerack.

SHELLEY’SCULTUREDVEGGIES

This is one of themost popular recipes atmyhouse. It is evenmorewonderfulwith ascoopofEcoBloom,whichenhancestheflavorandgivesyouprebiotics,too.Shelley,whogavemethisrecipe,isadearfriendandsomeonewhowastheretosupportmewhenIwaswritingmyveryfirstbook.Iloveallmycultured-foodfriends,whocomeupwiththebestrecipes.

Makes1gallon;64¼-cupservings

1packetCuttingEdgeStarterCultureplus1cupwater,or½cupKefirWhey

1largeheadgreencabbage

6carrots

½whiteonion

½GrannySmithapple

1cupkaleleavesorspinachleaves

2tablespoonsdriedparsleyor4tablespoonschoppedfreshparsley

2tablespoonsBraggOrganicSeaKelpDelightSeasoning,ormoretotaste

2teaspoonsCelticSeaSalt,ormoretotaste

1clovegarlic,minced,ormoretotaste

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Remove anddiscard the outer leaves from the cabbage.Chop the cabbage, carrots, andonionsintosmallpiecesandplacethemintheworkbowlofafoodprocessor.

Core theappleandchop it intosmallpieces.Add these to thefoodprocessorandpulseuntilgrated.Transferthemixturetoalargebowl.

Chopthekale.

Add thekale,parsley, seakelpseasoning,salt,andgarlic to the largebowlandmix theveggiesuntilthoroughlycombined.

Pack themixture intoglassor ceramiccontainers that canbe securely sealed.Press thevegetablesdownintothejarwithyourhand,awoodenspoon,orapotatomasher.

Divide the culture orwhey among the containers. Then fill the containerswith filteredwater, leaving 2 inches of headspace to let the vegetables bubble and expand as theyferment.

Seal thecontainersandlet themsitonyourkitchencounter,outofdirectsunlight,for6days.

Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsof

yeast have formedon anyunsubmergedvegetables, do notworry.Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whentheveggiesaredonefermenting,placethemintherefrigerator.

Storagenote:Theseveggiescanbestoredinairtightcontainersintherefrigeratorforupto9months.

CURTIDOSALVADORANKRAUT

Curtido is a fermented cabbage dish popular inCentralAmerica. It is served alongsidepupusas,whichare thick,handmadecorn tortillas filledwithcheese,beans, andmeat. Icompletelyunderstandwhycurtidoisconsideredanationaldelicacy—thesweet-and-sourtasteandtheflavoroflimeinthiskrautareexceptional.Ithinkyouwillloveit.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

½headcabbage

1largecarrot

½onion

¼cuplimejuice

½teaspoonCelticSeaSalt

2tablespoonsSucanatorcoconutsugar

1teaspoondriedoregano(preferablyMexican)

½to1teaspoonredpepperflakes

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Shredthecabbageandplaceitinabowl.Thenshredthecarrotandonionandmixthemwiththecabbage.

Addthelimejuice,salt,Sucanat,oregano,andredpepperflakesuntilwellcombined.Putthemixtureinajar.

Addthecultureorkefirwheyandfillthecontainerwithfilteredwater,leaving2inchesofheadspacetoletthevegetablesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whenthekrautisdonefermenting,placeitintherefrigerator.

Storagenote:Theseveggiescanbestoredinanairtightcontainerintherefrigeratorforupto9months.

SPICYCULTUREDBEETSANDHONEY

ThisrecipewasgiventomebymyfriendShelley,whoalsoinventedShelley’sCulturedVegetables. She has a flair formaking great cultured-veggie combinations. This one isespeciallygoodaroundtheholidaysbecauseofitsfestiveredcolor.Iuseitlikecranberrysauce;sometimesIevenaddafewtablespoonsofdriedcranberriesforafuntwist.

Makes1quart;16¼-cupservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

1tablespoonrawhoney

4mediumbeets

1-inchpieceginger

Zestfrom1mediumorange

1teaspoonwholeallspiceberries

1teaspoonwholeblackpeppercorns

1teaspoonwholecloves

2stickscinnamon

Ifusingthestarterculture,stirtogetherthecultureandwater.Addthehoneyandmixuntilitisdissolved.Ifusingwhey,mixthewheyandhoneytogether.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Peelthebeetsandslicetheminto⅛-inchrounds.

Peelthegingerandcutitintomatchsticks.

Placethebeets,ginger,orangezest,andspicesinamixingbowlandstirtocombine.

Transfertheveggiemixturetoajarandaddthestarterculturemixtureorthewhey.Thenfill thejarwithfilteredwater, leaving2to3inchesofheadspacetolet thebeetsbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3to5days.

Checkthebeetseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedbeets,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeastandbeetsit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whenthebeetsaredonefermenting,placethemintherefrigerator.

Storage note: These beets can be kept in an airtight jar in the refrigerator for up to 9months.

CARROTSWITHORANGEPEEL

This ismy favoriteway tomake carrots.The sweetness of the carrotswith the zing oforangemakesacombothateventhepickiesteaterswillenjoy.Youcanleavethecarrotswholeoryoucanchopthemup.Youcanevenfermentbabycarrotsifyou’remakingitforyourlittleones.

Makes1quart;16¼-cupservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

4or5carrots

Orangepeel,onelongstrip

½teaspoonCelticSeaSalt

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Trimthecarrots,cutthemintopieces,andputtheminyourjar.Addtheorangepeelandsalt.

Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecarrotsbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.

Check the carrots every day tomake sure they are fully submerged. If they have risenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged carrots, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandcarrotsit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whenthecarrotsaredonefermenting,placethemintherefrigerator.

Storagenote:Thesecarrotscanbekept inanairtight jar in the refrigerator forup to9months.

CULTUREDITALIANTOMATOES

I served these at my daughter’s wedding shower, and they were gobbled up so fast Icouldn’t believe it.And everybodywas asking formore.That shouldn’t have surprisedme,becauseitwassummer—justtherighttimeforthisdish,whichisfabulousandmadewithtomatoesstraightfromthevine.Thisrecipeisagreatonetostartwithwhenyou’repreparingculturedvegetablesforthefirsttime.

Makes1quart;16¼-cupservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

1clovegarlic

3cupshalvedcherrytomatoes

¼cupchoppedfreshbasil

1teaspoonCelticSeaSalt

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Mince the garlic; then place the garlic, tomatoes, basil, and salt in a bowl and toss tocombine.

Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecarrotsbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.

Checkthetomatoeseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged tomatoes, do not worry. Remember, this isn’tharmful. Just scoopout theyeast and tomatoes it’sonandpush the restbackunder thewater.(SeeFAQsformoreinformation.)

Whenthetomatoesaredonefermenting,placethemintherefrigerator.

Storagenote:Thesetomatoescanbekeptinanairtightjarintherefrigeratorforupto3months.

ORANGEADEKRAUT

ThisismymostpopularculturedveggierecipeandtheoneIteachpeopletomakeatmyclasses. It’s visuallybeautiful, and also it’s oneof themostdeliciouskrautsyou’ll everhave.Oranges,apples,andcabbagegiveitasweet-and-sourtastethatisperfectasasidedishwithameal.ForthelastthreeyearsIhavehadajarofthisinmyfridgeatalltimes.Ican’tsayenoughaboutit.It’sacrazy-goodkrautrecipe,ifIdosaysomyself.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

1smallheadcabbage(about1pound)

1apple,unpeeledandcored

1tablespoonCelticSeaSalt

1orange

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Finelyshredthecabbageandapple,usingafoodprocessororahandshredder.

Mixthesaltwiththecabbageandapple.

Slicetheorangeintothinslices.Linetheinsideofthejarwithorangeslicesorjustlayertheminthejaranywhere.

Packthecabbageandapplemixtureintothejar.

Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthekrautbubbleandexpandasitferments.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.

Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whenthekrautisdonefermenting,placeitintherefrigerator.

Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.

KOMBUCHABREAD

This is a unique way to have wonderful-tasting probiotic bread. Kombucha has thepowerful probiotic yeast Saccharomyces boulardii. This is not the yeast that causesinfectionsorovergrowth.S.boulardiiexertstheoppositeeffect,producinglacticandotheracidsknowntoinhibitpotentiallyharmfulcandidayeastspecies.Andsincethisprobioticyeast is resistant to heat, youwill actually receivemoreprobiotics thanyou can in anyotherbread.

Makes1loaf;8servings

3cupssproutedflour

1½tablespoonsbakingpowder

1teaspoonCelticSeaSalt

2cupsBasicKombucha

⅓cupcoconutsugar

Mixalltheingredientstogetherinalargebowl,justuntilcombined.Coverthebowlwithatowelandletthedoughsitfor5to7hours.Bubblesandcrackswillforminthedough.

Preheattheovento350°Fandlightlygreasea9x5-inchloafpan.

Transferthedoughtotheloafpanandbakefor55minutes.

Removethebreadfromtheovenandallowittocoolinthepanforabout5minutes.Thenremove the bread from the pan, place it on a cooling rack, and serve it while it’s stillwarm.

KOMBUCHAPICKLES

MydaughterMacihasaloveaffairwithkombucha,andmanyofthekombucharecipesinthisbookarefromher.Shemakesgallonsofit.Onedayshedecidedtoplayaroundwithculturingvegetablesusingkombucha,andthissuperfastpicklerecipewastheresult.Onenote:Youneedtoeatthesewithinaweekastheycangetmushybeyondthatpoint.Thisisdue to thedifferentcultureweareusing.Don’tbe surprisedwhenyou taste these; theyhaveamilderflavorthanyouraveragepickle.

Makes1quart;7to10servings

7to10minipicklingcucumbers,enoughtofillyourjar

2teaspoonsCelticSeaSalt

2teaspoonsdill

½teaspoondriedmustard

½teaspoonpepper

½teaspoonchilipowder

Kombuchatofillthejar

Addthecucumbersandspicestothejar.

Fillthejarwithkombucha,leaving2to3inchesofheadspacetoletthepicklesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.

Check thepickles eachday tomake sure they are fully submerged in thekombucha. Iftheyhaverisenabovethekombucha,simplyflipthemoverandpushthemdownsotheyarefullycovered.

Thepickleswillchangecolorastheyferment.Oncetheydo,refrigeratethem.

Storagenote:Thesepicklescanbekept inanairtight jar in the refrigerator forup to1week.

FERMENTEDCUCUMBERTOMATOSALAD

I’ve made this delicious salad for many a party. I especially love to prepare it in thesummerbecausesummertomatoesmakethisdishextradelicious.SometimesIaddmorefresh,unfermentedtomatoestostretchthedishtofeedmorepeople.Inmymind,themoretomatoesthemerrier!

Makes1quart;16¼-cupservings

Fortheveggies

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

3mediumtomatoes

¼redonion

1cucumber

2teaspoonsCelticSeaSalt

¼teaspooncoarsegroundpepper

Forthesalad

¼cupfinelychoppedfreshparsley

Oliveoilfordrizzling

⅓cupcrumbledfetacheese(optional)

Afewblackolives,sliced(optional)

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Cutthetomatoesinhalflengthwiseandremovetheseeds.Thenthinlyslicethetomatoes.

Peeltheonionandsliceitthinly.

Halvethecucumberandsliceitintosmallchunks.

Place the tomatoes, onion, cucumbers, salt, and pepper in a large bowl and toss tocombine.

Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwith filtered water, leaving 2 to 3 inches of headspace to let the veggies bubble andexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.

Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formedon anyunsubmergedvegetables, do notworry.Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

After2days,scoopoutthevegetableswithaslottedspoonandplacetheminabowl.

Tosswithparsleyanddrizzlewitholiveoil.Addfetaandolivesifdesired.

Serveimmediately.

MEXICANCARROTS

Mysonisanautomechanic,andheoftengetsdeliciousMexicanfoodfromawomanwhocomesintohisshoponaregularbasis.Shebroughthimacannedversionofthesecarrots,but,ofcourse,whenIre-createdtherecipe,I fermentedit.Theflavorsareamazingandit’ssuperspicy! Ifyouwant itmilder,simply take theseedsoutof the jalapeñosbeforefermenting.

Makes1quart;16¼-cupservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

4carrots

1smalljalapeñopepper

1clovegarlic

1bayleaf

1tablespoonblackpeppercorns

½teaspoonCelticSeaSalt

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Peelthecarrotsandslicethemonthediagonal.

Slicethejalapeñointothinpieces.

Mincethegarlic.

Place the carrots, jalapeño, garlic, bay leaf, peppercorns, and salt in a bowl andmix tocombine.

Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecarrotsbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.

Check the carrots every day tomake sure they are fully submerged. If they have risenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged carrots, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandcarrotsit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whenthecarrotsaredonefermenting,placethemintherefrigerator.

Storagenote:Thesecarrotscanbekept inanairtight jar in the refrigerator forup to9months.

BLUEBERRYSPINACHKRAUT

If you like blueberries, youwill love this kraut. I enjoy itmost after it has been in thefridgeforafewweeks.Itgetsbetterwithage,andatfourtofiveweeksit’ssupertasty.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

½headgreencabbage

1largeshallot

1tablespoonorganicHerbamareseasoningorCelticSeaSalt

1cupchoppedorshreddedspinach

1½cupsfreshblueberries

½cup100%fruitcranberryorblueberryjuice

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Removeanddiscardtheouterleavesofthecabbage.Shredorfinelychopthecabbageandtheshallot.PlacethecabbageinabowlandsprinkleitwithHerbamareseasoning.

Thenaddtheshallot,spinach,andblueberriesandtosstocombine.

Firmlypackthemixtureintotwo1-quartjars.

Addhalfthecultureorkefirwheyandhalfthejuicetoeachjar.Thenfillthecontainerswithfilteredwater,leaving2to3inchesofheadspacetoletthekrautbubbleandexpandasitferments.

Sealthecontainersandlet themsitonyourkitchencounter,outofdirectsunlight,for6days.

Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whenthekrautisdonefermenting,placeitintherefrigerator.

Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.

SALADINAFERMENTINGJAR

This recipe ismy new obsession. I love to pack it in a cooler—with a bunch of otherfermented foods—and take it alongwhenwe go to the lake on theweekends.When Idon’ttakemyculturesandculturedfoods,IfeelasifIamleavingmykidsathomealone.Itwouldjustbewrongnottobringthem!

Makes1serving

10CulturedItalianTomatohalves

5thinlyslicedringspurpleonion

6driedapplechips

2handfulsspinach

3tablespoonsbluecheesecrumbles

⅓cupchoppedpecans

2tablespoonsAppleKefirDressing

Layerallingredientsinajarinorder,startingwiththetomatoesonthebottomandtoppingoffwiththepecans.

TopwithAppleKefirDressingimmediatelybeforeeating.

Youcaneatthisrightaway,orcapandplaceintherefrigeratoruntilyou’rereadytoeat.Itisbesttoeatthiswithin1day.

CULTUREDZUCCHINIANDYAMS

Thisisperfectfortheholidays,servedasasidedishoralongsideasweetpotatocasserole.It is also delicious served on top of a baked yam. But honestly, I eat it with a spoonstraightfromthejar.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

2largezucchini

2largeyams

1smallonion

2teaspoonssalt

⅓cupapplejuice

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Shredthezucchini,yams,andonion,usingafoodprocessororahandshredder.

Placethevegetablestogetherinabowl,addsalt,andtosstomix.

Transferthemixturetoyourjarandaddtheapplejuiceandthestartercultureorthewhey.Thenfillthejarwithfilteredwater,leaving2to3inchesofheadspacetolettheveggiesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.

Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on unsubmerged vegetables, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whentheveggiesaredonefermenting,placethemintherefrigerator.

Storagenote:Theseveggiescanbekept inanairtight jar in therefrigeratorforupto9months.

THEFAIRESTKALESALADINTHELAND

ThisisthebestkalesaladI’veeverhad.Ilovethetasteofthetoastednutsandseeds,andthecultureddressingistodiefor.PlusitincorporatestwopartsoftheTrilogy.IhopeyouenjoyitasmuchasIdo!

Makes5servings

1cuppecanhalves

½cupsesameseeds(optional)

1mediumbunchkale,stemmedandfinelychopped

3cupsbabyspinach,chopped

3clovesgarlic,quartered

¼cupKefirCheese

¼cupBasicKefir

1tablespoonBasicKombucha

½lemon,juicedandzested

3tablespoonsoliveoil

¼teaspoonCelticSeaSalt

1½tablespoonsnutritionalyeast

1smallapple,coredandchoppedfinely

Preheattheovento300ºF.

Placepecansandsesameseeds,ifusing,onabakingsheetandtoastintheovenuntiltheyarelightlybrowned,about8minutes.

Meanwhile,tossthekaleandspinachinalargesaladbowlandsetaside.

Put thegarlic,kefircheese,kefir,kombucha, lemon juiceandzest,2 tablespoonsof theoliveoil,andthesaltinafoodprocessororblender.Processuntilcombined.

Drizzlethismixtureoverthekaleandspinachandtosstocombine.

Placethetoastedpecansandsesameseedsinafoodprocessoralongwiththenutritionalyeast,theremaining1tablespoonofoliveoil,andapinchofsalt.Pulseuntilthemixtureisthesizeofsmallpeas.

Sprinklethepecanmixtureandtheappleoverthekaleandspinachmixture.Tossagaintocombine.

This is bestwhen eaten immediately, but it can be stored in the fridge for a fewhoursbeforeserving.

CULTUREDBROCCOLISALADINAJAR

Broccoliisn’tthefirstthingpeoplethinkofwhenlookingforsomethingtoferment,butIsaythissaladis todiefor—andnotjust thesalad, thejuice, too!Thegrapesandraisinsaddsweetnesswhiletheoniongivesitalittlekick.Trustme;it’sdelicious.

Makes2quarts;32¼-cupservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

1headbroccoli,floretsonly

2mediumcarrots

1smallredonion

½cupraisins

½cupgrapes

2teaspoonslemonjuice,freshlysqueezed

1½teaspoonsCelticSeaSalt

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Chopthebroccoliandplaceinalargebowl.

Shredthecarrots,usingafoodprocessororhandshredder,andthinlyslicetheonion.Addthecarrots,onion,raisins,grapes,lemonjuice,andsalttothebroccoli.Stirtocombine.

Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwith filtered water, leaving 2 to 3 inches of headspace to let the veggies bubble andexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.

Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on unsubmerged vegetables, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whentheveggiesaredonefermenting,placethemintherefrigerator.

Storagenote:Theseveggiescanbekept inanairtight jar in therefrigeratorforupto9months.

CULTUREDREDANDYELLOWPEPPERS

These peppers are so handy to have around. You can use them on salads, in dips andsalsas, as a pizza topping, and so on—just scoop them out of the jar and use themanywhereyouwouldusefreshpeppers.You’llfindtonsofusesforthem,andifnothingelse,theylookreallyprettyculturingonthecounter.

Makes1quart;16¼-cupservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

2redbellpeppers

1yellowbellpepper

1clovegarlic(optional)

1tablespoonmustardseeds

1tablespoonCelticSeaSalt

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Cut the peppers in half and remove the pith, seeds, and stems. Then cut into half-inchslices.

Placepeppers,garlic(ifusing),mustardseeds,andsaltintoajar.

Add the starter culture or thewhey.Then fill the jarwith filteredwater, leaving2 to 3inchesofheadspacetoletthepeppersbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.

Check thepeppers everyday tomake sure theyare fully submerged. If theyhave risenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged peppers, do not worry. Remember, this isn’tharmful. Just scoop out the yeast and peppers it’s on and push the rest back under thewater.(SeeFAQsformoreinformation.)

Whenthepeppersaredonefermenting,placethemintherefrigerator.

Storagenote:Thesepepperscanbekept inanairtight jar in therefrigeratorforupto9months.

CULTUREDCARROTCAKEINAJAR

Youprobably thinkofcarrotcakeasadessert—andfor themostpart,you’re right.Butthisrecipemightchangeyourmind.Itusesallhealthyingredients,soyoucanserveitasasidedish,butpeoplewillbelievethey’reeatingasweettreat.IeatthiswhenIwanttofeellikeI’mbeingbad.

Makes1quart;16¼-cupservings

2carrots,peeledandshredded

2apples,coredandshredded

4dates,chopped

⅛cupchoppedwalnuts

⅛teaspoonnutmeg

⅛teaspooncloves

½teaspooncinnamon

½teaspoonCelticSeaSalt

½teaspoonvanilla

¼teaspoonCuttingEdgeStarterCulture

Combinethecarrots,apples,dates,andwalnutsinabowlandstirtomix.

Addthenutmeg,cloves,cinnamon,salt,andvanillaandstiruntilevenlyincorporated.

Transferthemixturetoajarandsprinkleitwiththestarterculture.Thenfillthejarwithfilteredwater,leaving2to3inchesofheadspacetolettheveggiesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2to3days.Whenit’sready,thecarrotsandapplesshouldstillbefirmbutabittart.

Checkthemixtureeverydaytomakesurethecarrotsandapplesarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedpieces,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeastandcarrotorapplepiecesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)

Whenthemixtureisdonefermenting,placeitintherefrigerator.

Storagenote:Thiscanbekeptinanairtightjarintherefrigeratorforupto3months.

CULTUREDAPPLEPIEINAJAR

I’ve had quite a few people ask me if you can ferment fruit. The answer is yes, youcertainly can! Just remember that thegoodbacteria eat the sugarsout of the fruit, so itdoesgetalittletart,andthetartnessintensifiesovertime.That’swhyIliketoeatculturedfruitsrightaway.

Makes1quart;16¼-cupservings

4apples

¼teaspooncinnamon

⅛teaspoonnutmeg

½teaspoonCelticSeaSalt

½teaspoonvanilla

¼teaspoonCuttingEdgeStarterCulture

Coreandshredtheapples.

Combinetheapples,cinnamon,nutmeg,salt,andvanillainasmallbowlandmixwithaspoonoryourhands.

Transferthemixturetoajarandsprinkleitwiththestarterculture.

Fillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthefruitbubbleandexpandasitferments.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.

Check the fruit every day tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedapple,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and fruit it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Onceit’sready,placeitintherefrigerator.

Storagenote:Thiscanbekeptinanairtightjarintherefrigeratorforupto3months.

CHAPTER11

DessertsCOCONUTKEFIRGRAHAMS

My13-year-olddaughterHollitookthesecoconutgrahamstoclassoneday.Onethingledto another, and soon some of themoms discovered thatHolliwasmy daughter. Thesemoms had been tomy classes, boughtmy book, and had beenmaking cultured foods.Excitedly,theyaskedHolliiftheycouldtryhergrahams.Ofcoursesheshared.Andwhenshegothome,shesaid,“They thinkyou’re famous.So I turneddownall the treatsandsweetsatclassbecauseIwanttobeanexample,too.AndsinceIhadthegrahams,Ididn’tevenwanttheotherstuffanyway.”That’smygirl.

Makes12servings

Forthegrahamcrackers

2cupssproutedwholewheatflour

¼teaspoonCelticSeaSalt

¼teaspoonbakingsoda

¼teaspoonbakingpowder

5tablespoonsmeltedbutter

4tablespoonshoney

2to4tablespoonswater

Forthetopping

1smallzucchini,peeledandcubed

¾cupcoconutmilk

2teaspoonsvanilla

1cupCoconutKefirCheese

2cupsshreddedcoconut

½cuppinenuts

¼cupcoconutoil,melted

Honeyorsteviatotaste

Preheattheovento350ºF.

Greasealargebakingsheetorlineitwithparchmentpaper.

Tomake thegrahams,mix together theflour,salt,bakingsoda,andbakingpowder inalargebowl.

Addthebutter,honey,andjustenoughwatertoformaballthatisnotstickytothetouch.

Rolloutthedoughdirectlyontothepreparedbakingsheet.

Scorethedoughinto12crackerswithasharpknife,thenprickthedoughalloverwithafork.

Bakethecrackersfor20to25minutes.

Transferthecrackers,stillinthepan,toawireracktocoolcompletely.

Forthetopping,putthezucchini,coconutmilk,andvanillainafoodprocessorandpulseuntilsmooth.

Add the kefir cheese, coconut, and pine nuts to the zucchini mixture and pulse untilthoroughlycombinedandsmooth.

Addthecoconutoilandpulseagainafewtimesuntilcombined.

Refrigeratefor1to3hoursoruntilthemixturethickens.

Whenyou’rereadytoeatthese,simplyscoopthetoppingontothegrahamcrackers.

Storage note: The crackers can be stored in a sealed container in your cabinet for 2weeks.Thecoconutmixturecanbekept inanairtight jar in the refrigerator forup to3days.

CHOCOLATEKEFIRCANDY

Ikeepchocolatekefircandyinthefreezerorfridgeprettymuchall thetime,sowecanhavealittlechocolatewhenweneedsomethingsweetanddecadent.Thecandiesaresmallbutrichinnutrients,soonecansatisfyyou.

Makes24servings

24minicupcakeliners

2cupschocolatechipsorbars,60%to70%cacao

½cupshreddedcoconut

½cuppinenuts

1cupKefirCheese

Zestofoneorange

8packagessteviaor2tablespoonshoney

Placetheminicupcakelinersinminimuffinpans.

Melt1cupofthechocolateinadoubleboiler,stirringconstantly.Removethechocolatefromtheheatandadd¼cupofcoconutand¼cupofpinenuts.Mixtocombine.

Drop1tablespoonofthemixtureintoeachmuffincup,thenplacetheseinthefreezer.

Mixthekefircheese,orangezest,andsteviainasmallbowl.

Whenchocolateisfrozen,removethemuffintinfromthefreezerandspread½tablespoonofthekefircheesemixtureontopofthechocolate.

Putthemuffintininthefridge.

Melttheremaining1cupofchocolateinadoubleboiler,stirringconstantly.Removethechocolatefromtheheatandaddtheremaining¼cupofcoconutand¼cupofpinenuts,mixing to combine. Let the chocolate cool until it’s warm but not hot, about 5 to 10minutes.

Removethemuffintinfromtherefrigeratorandspreadthechocolateontopofthekefircheese.

Placethecandiesintherefrigeratoruntilsolid,about1hour.

RAWKEFIRPUMPKINPIE

Ifyoulikepumpkinpie,you’regoingtolovethisrecipe.MyfamilysaidthisisthebestdessertIhavemade,anditlastsonlyaboutadayinmyhouse.Itisarawdessert,andthecrustisasnaptomake.Andtheflavor?Well…itisawow!

Makes8servings

Forthecrust

1cupwalnuts

1cuppecans

1cupraisins

PinchCelticSeaSalt

Forthefilling

1cuprawcashews,soakedfor3to4hoursinwaterandthendrained

1cuppumpkinpuree

1cupKefirCheese

½cupmaplesyrup

½cupcoconutoil,melted

2teaspoonsvanilla

1teaspooncinnamon

⅛teaspoonCelticSeaSalt

⅛teaspoongroundginger

¼teaspoonnutmeg

1cupCoconutWhippedCream

Tomakethecrust,pulsethewalnutsandpecansinafoodprocessoruntilthey’recrumbs,thenaddtheraisinsandsaltandpulseuntilthemixturebeginstosticktogether.

Pressthemixtureintoapiedishandputitinthefridge.

For the filling, combine the cashews, pumpkin, kefir cheese,maple syrup, coconut oil,vanilla,cinnamon,salt,ginger,andnutmeginablenderorfoodprocessoronhighspeed.Pulseuntilcompletelysmooth.Thiscantakeafewminutes.

Pourthefillingintothecrust,thencoveritwithplasticwrap.

Placethepieinthefreezeruntilsolid,about5hours.Beforeslicingandserving,letthepiesitatroomtemperaturefor10minutestosoftenalittle.

TopwithCoconutWhippedCreambeforeserving.

APPLEPIEPARFAIT

Igaveupsugarrightbeforemydaughter’swedding.Wedidn’teatitallthatmuch,butIdecidedtoburnthebridgeandcallitquits,whichiswhyalotofmyrecipesusestevia.Ireallydon’tcravesugaranymore,andifIneedsomethingsweet,Imakethingslikethistosatisfymyself.Thisrecipewasinspiredbyafeastatafriend’shouselastThanksgiving.Everybodywaseatingapplepie,andthesmellofapplesandcinnamonfilledthehouse.Icameupwiththistomakemyhousesmellamazing,too.

Makes1serving

1cupcookedquinoaoroatmeal,chilled

1apple,coredandslicedthinly

¾cupKefirCheese

¼cuphoneyor3packagesstevia

¼teaspooncinnamon

2tablespoonschoppedwalnuts

Preheattheovento350ºF.

Spreadtheappleslicesinthebottomofasmallbakingdish.Addtwotablespoonsofwatertothebakingdishandbaketheapplesfor15minutesoruntiltender.Removethemfromtheovenandletthemcoolforapproximately10minutes.

Mixtogetherthekefircheese,honey,cinnamon,andquinoaoroatmealinasmallbowl.

Layer half of the kefir cheese mixture in the bottom of a glass jar, followed by 1tablespoonofthewalnutsandhalftheapples.Repeatthelayerstocreateaparfait.

Serveimmediatelyorstoreintherefrigeratorforupto3days.

OVERNIGHTKEFIRBROWNIEPUDDING

The first time I made this yummy concoction, I walked around my house asking myfamilytotryit.Igotthesameresponsefromeverybody:“Mmm,that’sreallygood!Tasteslikeabrownie.”Hencethename.Ifyouhavepickyeatersinyourhousewhorefusetotrykefir, this will help convert them. Just don’t tell them they’re eating kefir until afterthey’vetriedit.Ialwaystellpeoplethatiftheyhangaroundmelongenough,eventuallytheywillbeconverted.Resistanceisfutile.

Makes2servings

¾cupunsweetenedalmondmilk

½cupBasicKefir

2tablespoonscocoapowder

2packagessteviaor2tablespoonsmaplesyrup

¾cuprawold-fashionedoatmeal(alsocalledrolledoats)

2tablespoonsshreddedcoconut

2tablespoonschoppedalmonds

Mix together the almond milk, kefir, cocoa powder, stevia, and oatmeal in a 1-quartcanningjar.

Sealthejarandrefrigerateovernight.

Beforeeating,topwiththecoconutandalmonds.

LEMONKEFIRCANDY

Thecoconutcreamconcentrateusedinthisrecipeisdifferentfromcoconutmilkoroil.Itissimilartothemilk,butitcontainssomeofthefleshofthecoconut,whichmakesforadifferentconsistency,thickerandmorepaste-like.Youcanfindcoconutcreamconcentrateinmosthealthfoodstoresoronline.Itmakesyummytreatsanddesserts.

Makes12servings

½cupcoconutcreamconcentrate

½cupKefirCheese

½cuphoney

Juiceandzestof½lemon

½cupshreddedcoconut

2tablespoonspsylliumhusk

Mixtogetheralloftheingredientsinamediumbowl.

Spoonthemixture inbite-sizeportionsontoacookiesheet,usingasmallcookiescoop.Thenrefrigerateovernightuntilcompletelysolidified.

KEFIRCOCONUTRUMBALLS

Whydoweeatsomuchjunkfoodattheholidays?It’sahabitandachoice,andjustasyoutrainedyourselftoeatunhealthyfoods,youcanlearntosubstitutehealthyoptionsthatarejustasdeliciousandeasytomakeandreachfor.Ifyouhavehealthytreatsaround,liketheserumballs,youwilleatthem.Plus,youcanmaketheminasnapandfreezethemforlater.

Makes40servings

2cupsalmondflour

1cupfinelyshreddedcoconut

½cupBasicKefir

2tablespoonspsylliumhusk

¼cuphoney

2teaspoonsvanilla

¼cupcocoapowder

¾cupcoconutoil,meltedbutnothot

2tablespoonslightrumor1teaspoonrumextract

½cupchoppedwalnuts*

Lineacookiesheetwithparchmentpaper.

Combine thealmond flour, coconut,kefir,psylliumhusk,honey,vanilla, cocoapowder,coconutoil,andrum(ifusing)inamediummixingbowl.Stiruntilthoroughlycombined.

Usingasmallcookiescoop,spoonthebatterontothecookiesheetinbite-sizeballs.

Refrigeratetheballsfor5to10minutes,thenrolltheminthewalnuts.

Refrigerateuntilfirm;eatwithinacoupleofdays.*Youcanmakethesewithanycoatingyouwant.I’veuseddifferentkindsofnuts,coconut,cranberries,gojiberries,cocoapowder—andsomuchmore!Usewhatevertastesgoodtoyou.

SUPERFASTBANANAKEFIRICECREAM

Thisisoneofmyveryfavoritedesserts,andIwantitallthetime—especiallyinthewarmsummermonths.Consequently,Ialwayskeepchoppedbananasinthefreezer.ThenIcanhavethisdessertreadyinminutes.

Makes1serving

1frozenchoppedbanana*

¼cupBasicKefir

½teaspooncinnamon

1teaspoonhoneyor¼teaspoonstevia

Place the frozen banana pieces in a food processor and pulse until the banana lookscrumblyorsmashed.Scrapedownthefoodprocessor.

Add the kefir, cinnamon, and honey and pulse until themixture looks creamy, like icecream.

Serveimmediatelyortransfertoanairtightcontainerandfreezeforupto1month.*Makesuretopeelandchopthebananabeforeyoufreezeit!

TROPICALKEFIRPUDDING

This isa recipe I servedatmyCampTrilogyClass.Myhusbandanddaughtercame tohelp me pass it out in sample cups, and my husband, bless his heart, served it withsproutedcornchips insteadof thespoonsIhadbrought. Inoticed thesurprised lookonpeople’sfacesastheyscoopedupthisfruitypuddingwithacornchip.Ihadtolaugh;hewouldservecornchipswitheverythingifhecould.However,thisisbestservedwithextrafruit,notcornchips!

Makes4servings

2avocados

1mango

1kiwi

1cupBasicKefir

2tablespoonslimejuice

2teaspoonslimezest

½teaspoonlemonextract

¼teaspoonCelticSeaSalt

2to3teaspoonssteviapowder,or2to3tablespoonsSucanatorhoney

1tablespoonchiaseeds

Toastedshreddedcoconut(optional)

Cuttheavocados,mango,andkiwiinhalfandscoopthefruitoutoftheskins.

Combine thefruitand thekefir, lime juiceandzest, lemonextract,salt,stevia,andchiaseedsinablenderorfoodprocessor.Processuntilsmoothandthicklikepudding.

Separatethemixtureintofourbowlsandchillforatleast30minutesbeforeserving.

Topwithtoastedcoconutifdesired.

CHOCOLATEKEFIRCOCONUTPUDDING

Thisdairy-freepuddingiscrazygoodandahugehitatmyclasses.Imean,whodoesn’tlovechocolateandcoconut?

Makes1serving

1cupCoconutKefir

2teaspoonscocoapowder

1tablespoonchiaseeds

1teaspoonvanilla

Stevia,honey,orSucanattotaste

Whisktogetherthecoconutkefir,cocoapowder,chiaseeds,vanilla,andsteviauntilwellcombined.

Transferthemixturetoa1-pintjar.Securethelidandplacethejarinthefridge.

Refrigerateuntilthemixtureisthickandcreamy,atleast3hours.

STRAWBERRYKEFIRICECREAM

ThisismydaughterHolli’sfavoritekefiricecream.Whileyoucanmakeitwithalmondmilkorregularmilk,Iliketousecannedcoconutmilkbecauseitgivestheicecreamsucharichanddecadentconsistency.

Makes4servings

1⅓cupsSecond-FermentedCitrusKefir,madewithlemon

1cupKefirCheese

1½cupscoconutmilk

1cupfreshstrawberries,hulled

½cuphoney,Sucanat,orcoconutsugar

1to2leavesfreshbasil(optional)

Placealltheingredients,exceptthebasil,intheblenderandblendforabout1minute.

Tastethemixtureandaddmoresweetener,ifdesired,untilittastesgoodtoyou.

Pour themixture into an ice creammaker and process according to themanufacturer’sinstructions.

Topwithfreshbasil,ifdesired,beforeserving.

COCONUTALMONDKEFIRICECREAM

I just can’t get over how delicious kefir ice cream is. It’s smooth and creamy, and it’spackedwith healthy probiotics. I love that I can create a healthy gutwhile enjoying adelicioustreat.

Makes4servings

1cupCoconutKefirCheese

3cupsalmondorcoconutmilk,oracombinationofthetwo

1teaspoonvanilla

½cuphoney,Sucanat,orcoconutsugar

1cupshreddedcoconut

Place the kefir cheese,milk, vanilla, and sweetener in a blender andmix for 15 to 20seconds.

Tastethemixtureandaddmoresweetener,ifdesired,untilittastesgoodtoyou.

Pour themixture into an ice creammaker and process according to themanufacturer’sinstructions.

About10minutesbeforeyouplantoservetheicecream,preheattheovento400ºF.

Spreadtheshreddedcoconutonabakingsheetandbakeuntilitistoastedbrown,about5minutes.

Sprinkletheicecreamwithtoastedcoconut.

BERRYKOMBUCHAMIXER

Doyouwantatreatthatwillpickyouupandmakeyoufeelgreat?Imakethiskombuchaallthetime,especiallyinthesummer,whenberriesareabundant.It’ssoeasytomakethatyoucouldarguethatit’sbarelyevenarecipe,butIwantedtoincludeitbecauseithitsthespoteverytime.

Makes1serving

1½cupsmixedberries

1cupBasicKombucha

Placetheberriesinalargeglass.Pourthekombuchaoverthetopandservewithalargespoon.

CHAPTER12

BeveragesPEACHKOMBUCHASANGRIA

ThisismydaughterMaci’srecipe.SherecentlygotmarriedandspentherhoneymooninLagunaBeach,California,andcamehomeinspiredbyallthefresh-fruitdrinkstheyhad.Forthisrecipeweusefreshpeachesfromourtreeinthebackyard.Iliketoaddasplashofvanillabecausepeachesandvanillaareheavenlytogether.

Makes2servings

½cupchoppedfreshpeaches

2cupsBasicKombucha

1teaspoonSucanatorsugar

½teaspoonvanilla(optional)

Placealltheingredientsinamasonjarwithalid(plasticispreferable).

Letthekombuchasitonyourkitchencounterfortwodays.Thenstrainthepeachesandservethekombucha,orstoreitintherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwill turn to vinegar over time. It is fine to drink but might be better used as vinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

KOMBUCHAUTIBUSTER

WebMD reports that if you drink cranberry juice, within eight hours the levels of badbacteria in theurinarytractdecrease; thus,cranberryjuicecouldpreventaninfection.Ifyou’refightingaurinarytractinfection,trythisdrink.Thehealingpropertiesofcranberryjuiceplus thegoodbacteriaofkombuchamake for apowerful combination.Youwon’tbelievehowfastitcanworkandhowsimpleitistoprepare.

Makes1serving

½cupfresh,wholecranberries

2cupsBasicKombuchaorSecond-FermentedKombucha

½cupice

½dropperfulliquidstevia(optional)

Placealltheingredientsinablenderandprocessuntilwellblended.Serveimmediately.

CRANBERRYLIMEKOMBUCHASPARKLER

My daughterMaci is lovingly referred to by her friends as the kombucha queen—anddeservedlyso.Almostall thekombucharecipes in thisbookcamefromher.ShemakeskombuchamuchmoreoftenthanIdo.Whenshepreparesthisrecipe,Ibeghertomakesomeforme.It’ssorefreshingthatIjustcan’tgetenoughofit.

Makes16ounces;1serving

1¾cupsBasicKombucha

¼cupunsweetenedcranberryjuice

1tablespoonlimejuice

Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.

Clamp the cap closed and date the bottle so you know when the second fermentationbegan.

Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.

Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.

Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

GINGERKOMBUCHA

Thisisoneofthemostpopularkombucharecipes—easytomakeandohsogoodforyou.Gingerprovidesaveryearthyflavorwithalittlebitofabitetoit.Ilovethetasteoffreshginger,anditmakeskombuchareallybubbly.

Makes16ounces;1serving

1¾cupsBasicKombucha

2-inchpiecefreshginger

1longstriplemonpeel

Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.

Clamp the cap closed and date the bottle so you know when the second fermentationbegan.

Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.

Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.

Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

COUGH-BUSTERKOMBUCHA

Pineapples contain bromelain, an enzyme with anti-inflammatory properties. The juicefromfreshpineapplescansuppresscoughsfivetimesmoreeffectivelythancoughsyrup.Drinkingpineapplejuicewithkombuchacanhelphealasorethroatwhilealsohelpingthebody expelmucus.My family knows thatwhenever they have a sore throat, Iwill tellthem to drinkkombucha.Most people reach formedicine and lozenges, butwe alwaysreachforthiskombucha.

Makes16ounces;1serving

1¾cupsBasicKombucha

¼cuppineapplejuice

½tablespoonhoney

Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.

Clamp the cap closed and date the bottle so you know when the second fermentationbegan.

Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.

Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.

Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

GINGERBREADKOMBUCHA

The unique gingerbread taste in this kombucha comes frommolasses. There aremanytypes of molasses on the market; for this recipe, make sure to use organic blackstrapmolasses. It has many health benefits that have been refined out of other types ofmolasses, including high amounts of copper, calcium, magnesium, and iron. Plus it’sloadedwithBvitaminsthatmakeyourhairandnailsbeautifulandstrong.

Makes16ounces;1serving

1¾cupsBasicKombucha

1tablespoonorganicblackstrapmolasses

1cinnamonstick

Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.

Clamp the cap closed and date the bottle so you know when the second fermentationbegan.

Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.

Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.

Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

FIZZYBLENDER-JUICEDAPPLEKOMBUCHA

Whenyousecond-fermentkombuchausingfreshlysqueezed juicerather thanbottledorotherpremadejuice,yourkombuchawillgetfizzierfasterbecauseofalltheenzymesinthe fruit.And you don’t need a juicer—you canmake apple juice in your blender in asnap.

Makes2quarts;fourservings

5apples

7cupsBasicKombucha

Coretheapplesandcutthemintoslices.

Placetheappleslicesinablenderandadd½cupwater.Blendonhighuntiltheapplesareliquefied.

Strain the apple juicebyplacing a coffee filter in a strainer, placing the strainer over abowl, and pouring the apple juice into the strainer. Let it sit until all the juice has runthroughthestrainer.

Mixtheapplejuicewiththekombucha,thentransferthemixtureinto4bottles.

Seal thebottlesandlet thekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3days.Thefermentationtimewilldependonhowsweetyourkombuchawastostartwithandthetemperatureinyourhouse.

Checkthebottlesofteninordertotastethekombuchaandtoreleasethepressure.Whenthekombuchaisbubbly,itisdone.

Placethebottlesintherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainersinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

SUNSHINEKOMBUCHA

Iaimtohavecarrotseverydaybecauseofhowgoodtheyareforyoureyes.ForquiteawhileI triedtofigureoutagoodwaytousethemwithkombucha,butIneverlikedtheresults—untilnow.Idiscoveredthatyoucan’tjustusecarrotjuice—youhavetocombineitwithother juices.WhenIhappenedupon thecombooforange,pineapple,andcarrot,whatIfoundwasdivine!Ittasteslikesunshine!

Makes16ounces;1serving

1¾cupsBasicKombucha

2tablespoonsorangejuice

2tablespoonscarrotjuice

2tablespoonspineapplejuice

Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.

Clamp the cap closed and date the bottle so you know when the second fermentationbegan.

Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.

Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.

Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

STRAWBERRYKOMBUCHAMARGARITA

My husband and I went toMexico for our 30th anniversary and attended a salsa andmargaritaclass.Thisstrawberrymargaritawasinspiredbyarecipewemadethere,andit’sbecomemyafternoonpick-me-up.I loveitbecauseit’stastyandbringsbacksuchgoodmemories.

Makes1serving

¼cupfresh-squeezedlimejuice

1½teaspoonsCelticSeaSalt

½cupBasicKombucha

1cupstrawberries,hulled

2cupsice

Afewdropssteviaoradrizzleofhoney

Placethelimejuiceonasmallplateandthesaltonanother.

Diptherimofaglassinthelimejuiceandthenthesalt.

Placetheremaininglimejuiceintheblenderalongwiththekombucha,strawberries,ice,andstevia.Blenduntilwellcombined,thenserveinthesalt-rimmedglass.

GRAPEKOMBUCHAWITHCOCONUTWHIPPEDCREAM

Thisdrink,whichismadewithfrozengrapesandthecreamfromcoconutmilk,isafunwaytohavekombucha.Andit’sgreatforthesummer—niceandrefreshing.

Makes1serving

½cupfrozengrapes

1cupSecond-FermentedKombucha,usinggrapejuice

¼cupCoconutWhippedCream

Placefrozengrapesinatallglassandpourthekombuchaoverthetop.

TopwithCoconutWhippedCreamandserveimmediately.

CANDYCANEKOMBUCHA

MydaughterMacimadethisforChristmastimeandIloveditsomuchthatIcouldn’tstopdrinking it. And I wasn’t the only one: the proprietors of a vegan raw food restaurantcalledCaféGratitudeheardaboutitandaskediftheycouldusethisrecipeontheirmenu.Weweresoexcited!CaféGratitudeisoneofmyfavoriterestaurantsandoneofthefewaroundKansasCitythathavekombucha,kefir,andculturedveggiesontheirmenus.

Makes3quarts;six16-ounceservings

12cupsBasicKombucha

3organiccandycanes

Fill6bottleswithkombuchaandplacehalfacandycaneineach.

Seal thebottlesandlet thekombuchasitonyourkitchencounter,outofdirectsunlight,for3daysto2weeks.Thefermentationtimewilldependonhowsweetyourkombuchawastostartwithandthetemperatureinyourhouse.

Checkthebottlesofteninordertotastethekombuchaandtoreleasethepressure.Whenthekombuchaisbubbly,itisdone.

Placethebottlesintherefrigerator.

Storagenote:Thiskombuchawilllastinsealedcontainersinthefridgeforayearbutwillturn to vinegar over time. It is still fine to drink but might be better used as vinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

FENNELKOMBUCHA

Adding fennel juice to kombucha makes it taste like licorice—something I love. Andusingfreshlyextractedfenneljuicemakesyourkombuchafasterfermentingandbubblierbecausefreshjuicehashigherlevelsofenzymes.Enjoythishealingandslightlylicorice-ydrink!

Anotebeforeyoubegin:Thisreciperequiresajuicer.

Makes16ounces;1serving

¼bulbfennel

1⅞cupsBasicKombucha

Juicethefennel,andthenaddthefenneljuiceandkombuchatoasturdybottle.

Clamp the cap closed and date the bottle so you know when the second fermentationbegan.

Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for5to7days.

Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.

Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.

Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.

CHAPTER13

Condiments,Dressings,Flavorings,andPickles

COCONUTWHIPPEDCREAM

Thisdiscovery Imade is superdelicious—and it adds just abit ofvarietywhenyou’remakinganythingthatuseswhippedcream.TwobrandsofcoconutmilkIrecommendforthisareThaiKitchenandWholeFoods365EverydayValueorganiccoconutmilk.IfyouaddateaspoonofEcoBloom,youwillmakethisaprebioticandfeedyourgoodbacteria,too.

Makes12servings

1cancoconutmilk

1teaspoonEcoBloom(optional)

Placethecanofcoconutmilkinthefridgeandleaveitforafewhours.

Removethecanfromthefridge,makingsurenottoshakeit.Youwantthecreamtostayseparated.

Openthecanandspoonthecreamoffthetop,leavingthecoconutwater.

PlacethecreamandtheEcoBloom(ifusing)inasmallbowlandbeat,usinganelectricmixer,untilit’slightandfluffy.

Storagenote:Thiswhippedcreamwillhardenandsetinthefridgeovertime.Itwillkeepfor1to2weeksinasealedcontainerinthefridge.

KOMBUCHASTRAWBERRYMAPLESYRUP

Thisisawonderfultoppingforpancakesandwafflesorevenabowloffruitoroatmeal.Remember thatkombuchahasgoodyeasts in it thatcannotbekilledbyheat,soevenifyourpancakesarepipinghot,you’llstillgetprobioticsinthistopping.

Makes1pint;321-tablespoonservings

1½cupsstrawberries,hulled

2tablespoonschiaseeds

2tablespoonsmaplesyrup

2tablespoonsBasicKombucha

Placealltheingredientsinablenderandprocessuntilsmooth.

FERMENTEDGARLIC

ThisrecipeisoneofmydaughterMaci’screations.Shemadeitforherbrother,wholoveditandbeggedherformore.Fermentedgarlicbecomessuperbubblywhenitcultures.Youwillseelotsofbubblesinthejar.Itcanbeusedinanyrecipethatcallsforgarlic—andit’llgivethedishanextra-speciallittlezing.

Makes1cup;161-tablespoonservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

¾cupgarliccloves,peeled

½teaspoonCelticSeaSalt

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Placethegarlicandsaltina1-pintglassorceramiccontainerthatcanbesecurelysealed.

Addthestartercultureor thewheyandfill the jarwithfilteredwater, leaving1 inchofheadspacetoletthegarlicbubbleandexpandasitferments.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3to4days.

Check thegarliceveryday tomakesure it is fully submerged. If ithas risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedgarlic,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and garlic it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whenthegarlicisdonefermenting,placeitintherefrigerator.

Storagenote:Thisgarliccanbestoredinanairtightcontainerintherefrigeratorforupto9months.

KOMBUCHAMAYONNAISE

This is the only mayo I use. The taste is delicious, and there are no chemicals orpreservatives;store-boughtmayocan’tcompete.Thismayoissoeasytomake—ittakesonly about four minutes and uses just a few ingredients—that you can whip it upwheneveryouneedit.

A note before you begin: This recipe calls for consuming raw eggs, and people withcompromisedimmunesystemsshouldnotdoso.Forthoseofyouwhodochoosetomakethemayo, I recommendusing the freshest eggspossible.Thebest choice is toget eggsdirectly froma farmora reliablevendorat a farmers’market,but eggs fromcage-free,pasture-raisedchickens,whicharesoldinmostgrocerystores,arealsogenerallysafe.

Makes2cups;321-tablespoonservings

¼cupBasicKombucha

2largeeggyolks

½teaspoonmustardpowder

½teaspoononionpowder

½teaspoongarlicpowder

½teaspoonCelticSeaSalt

1cupextra-virginoliveoil

Placethekombucha,eggyolks,mustardpowder,onionpowder,garlicpowder,andsaltintheworkbowlofafoodprocessorandpulseuntilmixed.

Withthefoodprocessorrunning,slowlydrizzletheoliveoilthroughthefeedtube.

Process for 4 to 5minutes until themixture thickens and is the creamy consistency ofstore-boughtmayo.

Storage note: This mayonnaise can be stored in a sealed airtight container in therefrigeratorforupto3months.

LEMONKEFIRLABNEH

Labnehisasoftcreamcheesemadefromstrainedyogurtorkefir.Imakeminewithlemonbecause it pairs so well with so many things. You’ll notice it in a number of recipesthroughout the book.What’smore, lemons are great detoxifiers, immune builders, andprebiotics.

Makes2servings

½cupKefirCheese

1tablespoonlemonjuice

1tablespoonlemonzest

1tablespoonhoney

Mixalltheingredientsinasmallbowluntilwellcombined.

FERMENTEDFRUITJAM

MygrandmalivedonanislandinNovaScotia,andshemadethebestraspberryjaminthewholeworld. She had raspberry bushes in her backyard, and the raspberrieswould getreallyfatfromthesaltwaterairthattheygrewin.ItriedtocreatetheiruniqueflavorwiththisrecipesoIcanremembermysummerdaysinNovaScotia.

Makes2½cups;401-tablespoonservings

2cupsfreshraspberries

2tablespoonshoney

2tablespoonschiaseeds

2tablespoonsPeachKombuchaSangria

1teaspoonvanilla

Place all the ingredients in a blender or food processor and pulse until the jam has atextureyoulike.

Transferthemixturetoacontainerwithalidandallowittosetinthefridgeforatleastanhour.

Storagenote:Thejamwillkeepinacoveredjarintherefrigeratorfor5days.

KEFIRRANCHDRESSING

Myhusband loves ranch dressing, but I hate the commercial stuff.Most of it is full ofMSGandartificial ingredients.So I spenta long time trying tocreate theperfect ranchdressingforhim.He’sfinicky,sowhenhelikedthis,IknewI’dhitthejackpot.

Anotebeforeyoubegin:Intheingredientsbelow,I’velistedarangefortheamountofkefirtouse.Theonlythingthischangesisthethicknessofthedressing.Ifyoulikeathickranch,uselesskefir.Ifyouwantathindressing,usemore.

Makes1¾cups;281-tablespoonservings

½cupKombuchaMayonnaise

½cupKefirCheese

¼to½cupBasicKefir,

⅛cupchoppedflat-leafparsley

1largeclovegarlic,quartered

1teaspoonwhitewinevinegar

1teaspoonWorcestershiresauce

1teaspoonBraggOrganicSeaKelpDelightSeasoning

1teaspoononionsaltordehydratedmincedonion

½teaspoonpaprika

½teaspoonfreshlygroundblackpepper

⅛teaspooncayennepepper

Mix together all the ingredients in a food processor or blender on high speed until themixtureissmoothandcreamy.

Transferthedressingtoacoveredcontainerandchillintherefrigeratorforatleast1hourtolettheflavorsmeld.

Storagenote:Thisdressingcanbestoredinanairtightcontainerintherefrigeratorforupto1month.

CULTUREDGREENTOMATORELISH

MydaughterMacigotmarriedthisyearandmovedtoafarmwithherhusband,whichhasgivenhertimetotryallsortsofnewrecipes.Sheadaptedthisonefromthesweetpicklerelishinmylastbook.Luckilyforher,hernewhusbandlikesfermenting.It’scutetoseepicturesofthemfermentingtogether.Itmakesmeveryhappy!

Makes1quart;16¼-cupservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

3cupschoppedfreshgreentomatoes

½cupdicedonions

¼cuphoneyormaplesyrup

½redpepper,seededanddiced

1½teaspoonsCelticSeaSalt

1tablespoonwholeceleryseeds

1teaspoonturmeric

½tablespoonyellowmustardseeds

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.

Placetheremainingingredientsinafoodprocessorandpulseuntilwellcombinedandthemixturehasarelishconsistency.

Addthestartercultureorkefirwheyto thefoodprocessorandpulseagain twoor threetimestocombine.

Transferthemixtureintoacanningjarandfill thejarwithfilteredwater, leaving2to3inchesofheadspacetolettherelishbubbleandexpandasitferments.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.

Check the relish everyday tomake sure it is fully submerged. If it has risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedrelish,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and relish it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whentherelishisdonefermenting,placeitintherefrigerator.

Storagenote:Thisrelishcanbekeptinanairtightjarintherefrigeratorforupto1year.

SWEETFERMENTEDPICKLERELISH

Onetime,Imadethispicklerelish,stuckitinthebackofthefridge,andforgotaboutit.AyearlaterIfounditandopenedit.Itwasbubblyandtastedreally,reallygood.Theaddedhoneymakesthisrecipeunique,anditfermentslikeafinewine.

Makes1quart;322-tablespoonservings

¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey

3smallcucumbers

½onion

½redbellpepper

½cuphoneyormaplesyrup

1½tablespoonsCelticSeaSalt

1tablespoonwholeceleryseeds

1½teaspoonsyellowmustardseeds

1teaspoonturmeric

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyouprepare the other ingredients—around10minutes. If using kefirwhey, add itwhen therecipecallsforculture.

Chopthecucumbersandonionandmixthemtogetherinalargebowl.

Transferthemixtureintoa1-quartglassorceramiccontainerthatcanbesecurelysealed.

Presstheveggiesdownlightlywithaspoontopackthem.

Seedanddicetheredpepper.

Combine theculture,bellpepper,honey, salt, celery seeds,mustard seeds, and turmericandpourthemixtureoverthevegetables.

Addfilteredwatertocover,leaving1inchofheadspacetoletthevegetablesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.

Check the relish everyday tomake sure it is fully submerged. If it has risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedrelish,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and relish it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whentherelishisdonefermenting,placeitintherefrigerator.

Storagenote:Thisrelishcanbekeptinanairtightcontainerintherefrigeratorforupto3weeks.

BILLIONBIOTICLANDDRESSING

ThistastesjustlikeThousandIslanddressing.Ijustchangedthenametosuitme—andthebillionsofprobioticsthatresidewithinit.

Makes¾cup;121-tablespoonservings

½cupKombuchaMayonnaise

2tablespoonsProbioticKetchup

1tablespoonBasicKombucha

2teaspoonshoney

2teaspoonsSweetFermentedPickleRelish

1teaspoonfinelymincedwhiteonion

⅛teaspoonsalt

Combineallingredientsinasmallbowlandstirwelltocombine.Refrigerateforatleast2hoursbeforeusing.

PROBIOTICKETCHUP

Somanypeopleloveketchup,butthestore-boughtvarietyhasalotofsugarinit.Iwaslookingforaway to reduce theamountofsugar inketchupandcameupwith this.Myketchupissuper-easytomakeandhasalotlesssugar—andit’sfilledwithprobiotics!

Makes4cups;641-tablespoonservings

3cupstomatopaste,preferablyorganic

½cupmaplesyrup

½cupAsianfishsauce

¼teaspoonCuttingEdgeStarterCultureor¼cupKefirWhey

3clovesgarlic,peeledandmashed

1tablespoonCelticSeaSalt

½teaspoongroundcumin

¼teaspoongroundcinnamon

¼teaspooncayennepepper

Putalltheingredientsintoalargebowlandstirtogetheruntilcombined.

Pourthemixtureintotwo1-pintjarsorone1-quart jar, leavingapproximately1inchofheadspacetolettheketchupferment.

Seal the jar(s), and leaveon thekitchencounter,outofdirect sunlight, for2days; thentransfertheketchuptotherefrigerator.

Storagenote:Thisketchupcanbestoredinthesealedjar(s)intherefrigeratorforupto3months.

APPLEKEFIRDRESSING

ThisisthedressingforSaladinaFermentingJar,whichItakeeverywheresinceittravelswell.Thisisalsomysister’sfavoritedressing,andIknowwhy:ithastheflavorofranchdressingwithjustaslighthintofapple.

Makes¾cup;121-tablespoonservings

½cupKefirCheese

2teaspoonsgarlicpowder

2teaspoonsonionpowder

2tablespoonsBasicKombucha

2tablespoonsapplejuice

1½teaspoonshoney

Placealltheingredientsinasmallbowlandwhiskuntilsmooth.

Storagenote:Thisdressingcanbe stored in a sealed jar in the refrigerator forup to3weeks.

CURRIEDAPPLERELISH

Ilovetoservethisalongwithaplateoffruit,cheese,andcrackersbecauseitaddsjustalittleextrakick.ItisespeciallynicewithagoodBrie.Mmm…

Makes1quart;484-teaspoonservings

⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey

½apple,preferablygreen

2mediumcucumbers

½cupraisins

½onion

1clovegarlic

⅛cupSucanat

1teaspoonsweetcurrypowder

1teaspoonCelticSeaSalt

½teaspoongroundginger

⅛teaspoongroundcloves

⅛teaspooncinnamon

Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyouprepare the other ingredients—around10minutes. If using kefirwhey, add itwhen therecipecallsforculture.

Core the apple and cut it into chunks. Cut the cucumbers into chunks. Then place theapple,cucumber,raisins,onion,andgarlicinafoodprocessorandpulseuntilthemixtureistheconsistencyofrelish.

PlacethemixtureinacanningjarandaddtheSucanatandthespices.

Addthecultureorkefirwhey.Addfilteredwatertocover,leaving2inchesofheadspacetoletthevegetablesbubbleandexpandastheyferment.

Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.

Check the relish everyday tomake sure it is fully submerged. If it has risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedrelish,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and relish it’s on and push the rest back under the water. (See FAQs for moreinformation.)

Whentherelishisdonefermenting,placeitintherefrigerator.

Storage note: This relish can be kept in an airtight jar in the refrigerator for up to 9months.

AFTERWORD:LOVINGYOURHUNDREDTRILLIONFRIENDS

I hopeyouwill enjoyyour exploration of theworld of cultured foods. I hope itwillbless you and teach you how you are supposed to live your life: healthy, happy, andspreadingjoytoothers.AfterIincorporatedthesefoodsintomylifetheybegantochangemefromtheinsideout,andnowIcan’tgoback.Withoutthemmyalimentsreturn,andIneverwanttofeellikethatagain.Feelingthebestyoucanisaddictive!Youstopworryingaboutsicknessanddisease,andyoubegintobelievethatyourbodywilltakecareofyouonthisjourneycalledlife.

Sobegoodtoyourselfandtakelifeatyourownpace.Asyoubegintoaddthesefoodsto your diet, you will come to look at harmful foods with disdain and you’ll desirehealthier foods likeneverbefore.This ishow itwasalwaysmeant tobe.Youandyourhundred trillion friends are an unbeatable combination. Feed themwhat they need andtheywilltakecareofyou.Justyouwaitandsee!

—Donna

APPENDIX:YOUR21-DAYTRILOGYPROGRAM

ManypeopleIworkwithmistakenlythinkIeatonlyculturedfoods.Sure,somedaysare pretty heavy on the cultured-food front, but for the most part, I simply look toincorporatesmallquantitiesof theTrilogy intomydaily life.Ona typicalday, Ihaveakefirsmoothieforbreakfast,8to16ouncesofkombuchathroughouttheday,andascooportwoofculturedveggieswithlunchanddinner.Therestofmyfoodcentersonalotoffreshfruitsandvegetables,whichprovidemewithexcellentprebiotics.We’renottalkinghugeamountsofanysinglepartoftheTrilogy.

Eatinghealthyshouldbeeasy.AsIsaidbefore, Idon’tcreatehardrecipes,becauseIwantpeopletoactuallymakethem.Iwon’thasslewithcomplicatedinstructions,sowhywouldIexpectyouto?Inthatsamelineofthinking,IhavecreatedherewhatIthinkisasuper-simple way to get the Trilogy into your life. It walks you step-by-step throughbuying,prepping,andeatingkefir,kombucha,andculturedvegetables.

Anotebeforeyoubegin:ThisprogramintroducesallpartsoftheTrilogytoyouoverthecourseof21days.Dependingonyourhealth,youcouldexperienceaHerxheimerreaction(seeGettingStarted).Ifyouaren’tfeelingwellafterconsumingthismanyprobioticfoods,youhaveacoupleofchoices.Youcanslowdown—putadayortwobetweeneachday’sinstructions in the program—or you can power through. This is a serious amount ofbacteria,anditwillcleanyouout!Butifyoucan’thandlethesymptoms,don’ttrytoforceyourwaythroughit.Eatingculturedfoodsisaboutfeelinggood.

WEEKONEDay1:ShopforKefirMaterialsandOtherFoodstuffs

In this program, you will be shopping for materials one day each week, but this firstshoppingtripisgoingtobethebiggest.Todayyouwillgatherthematerialsnecessarytomakekefir andkefir cheese.Youwill alsoget theperishable food itemsneeded for theweekandthenonperishableitemsthatwillbeusedthroughouttheprogram.

Beforeyougoshopping,thereisonedecisionyouneedtomake:Willyouusekefirgrainsorkefirpackets?Inmaking thischoice, thereareafewthings toconsider.Askyourselfthesetwoquestions:

Question1:Doyouwanttomakedairykefirornondairykefir?Ifyouwanttomakedairykefir,eithermethodwillwork.Ifyouwanttomakenondairykefir,youshouldusethegrains.

Question2:Ifyouwanttomakedairykefir,doyouwantastrongerkefirthattakesabitmorework,orakefirthatpacks lesspunchbut iseasier tomake? In thisprogram, ifyouuse thepackets,youwillmakekefironceaweekand there is no storingor caring forgrains; however, thekefirwon’t bequite aspowerful. If youuse thegrains,thekefirwillhavemorestrainsofhealthybacteria,butyouwillneedtomakeitfourdayseachweekoftheprogramandstoreittheotherthree.

Onceyou’vemadethisdecision,grabtheshoppinglistsbelowandgetstarted:

Basic/KefirCheeseMaterials:

Starterculture:YoucanuseEasyKefirorkefirgrains.Ifyouknowsomebodywhohasgrainstoshare,getthose.Oryoucanacquiretheseitemsonline.Iofferthem inmy store (www.culturedfoodlife.com/store), or you canget them fromWiseChoiceMarket(www.wisechoicemarket.com).Justremember, ifyouplantomakekefirwithnondairymilk,kefirgrainsarethepreferredmethod.(Ifyouare ordering frommy site, youmaywant to check out thematerials listed ondays7and14also—thenyoucanordereverythingatonce.)Two1-quartcanningjars:Youwillneedtwoglassjarswithlids.Plasticlidsarebetter,butmetalwillwork,too.Strainer:Manypeoplesaythatyoumustuseaplasticstrainertostrainthegrainsfrom kefir, but I have found that stainless steel and plastic both work. So ifyou’reusinggrains,choosewhatworksbest foryou.Formakingkefircheese,I’vefoundthatastainlesssteelstrainerworksbest.Coffeefilters:Yourstandard8-cup,auto-dripcoffeefilterswillworkfine.Deep bowl: You want a bowl on which you can balance your strainer whenmakingkefircheese.Makesurethebowlisdeepenoughtocollectthewheythatseparatesfromthecheese.4 cups of milk: Almost any type of milk is acceptable. For dairy milk, raw,whole, reduced fat, nonfat, pasteurized, homogenized—it all works. Fornondairymilks,coconut,almond,andcashewworkverywellandareavailableinmoststores.They’realsoprettyeasytomakeifyouwanttodothat.Youcanfind a great recipe fromwellness warrior and best-selling author Kris Carr atkriscarr.com/recipe/basic-nutseed-milk.

OtherFoodstuffs:

BlackpepperCelticSeaSaltCinnamonCocoapowderCorianderLiquidsteviaOatmeal(old-fashionedorrolledoatswillwork)PumpkinpiespiceShreddedcoconutSteviaormaplesyrupVanillaextractChiaseeds¼cupchoppedpecansSlicedalmonds1½cupsfreshorfrozenblueberries½cupfrozenorfreshmixedberries1quartunsweetenedalmondmilk(thiswillmakerecipesinweeks1and2)

Day2:MakeKefir!

Overthecourseofthis21-dayprogram,youwillmakemorethan10cupsofkefir.Asyouknow,therearetwowaystomakekefir—usingpacketsandusinggrains.

IfyouareusingEasyKefirpackets,youwillmake4cupsatatime—4today,4onday8,and4onday14.Ifyouareusingkefirgrains,youwillmake1cupeachdayfor4daysinarow,andthenyouwillstorethegrainsfor3daysbeforebeginningagain.

Don’tworry—I’llremindyouwhat todoeachday!Sotoday,makeeither4cups,usingpackets (seeFoolproofKefirMethodwithEasyKefir for step-by-step instructions)or1cup,usinggrains(seeMakingKefirwithKefirGrainsforstep-by-stepinstructions).

Day3:BeProud!YouMadeKefir!

All right, let’s take a look at and taste your kefir tomake sure it came out right. Is itslightly thick, likedrinkableyogurt? Is it tart and sour? Ifyouansweredyes tobothofthesequestions,you’vesuccessfullymadekefir.Congratulations!Ifyourkefirisnottartorsourandstilllooksandtasteslikemilk,thenletitfermentlonger.

Onceyourkefirisproperlyfermented,it’sreadytodrink.However,ifyouusedgrains,you’llneedtoseparatethemfromthekefirusingastrainer.

WhileI’d love tosay thatyoushoulddrinkasmuchof thiskefirasyouwant,pleasedon’tdothatunlessyoumakemoretoreplaceit.I’veincorporatedallthekefiryou’vejustmadeintorecipesinthisprogram,sodrinkingitnowwillmeanthatyou’llbeshortinthefuture.

Whatif?Ifyourkefirseparatedintoclearwheyandcurds,don’tworry.Thisisn’tbad;it

simplymeansyourkefirisoverfermented.Eithertheratioofgrainstomilkwastoohigh,oryourhousewasonthewarmerside.Eitherofthesewillmakeyourkefirfermentfaster.It is still fine todrink.Just remove thegrains (ifyouused them)and thenshakeup thekefir.Ihaveagreatvideoonmysitethatshowsexactlywhathashappened.Thesitealsooffersothertipsonhowtomakeitcreamyagain:

www.culturedfoodlife.com/the-trilogy/kefir/kefir-separatingwww.culturedfoodlife.com/the-trilogy/kefir/how-to-make-your-kefir-creamy-again

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day4:EnjoyYourKefirforBreakfast

Try out theCoco-NuttyBerryKefir for breakfast. It’s a great entry into using kefir inrecipesbecauseit’seasyandutterlydelicious.

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day5:PrepYourBreakfast

Todayyouwon’teatanypartoftheTrilogy—justletyoursystemrecoverfromyourfirstdose of kefir. But before you head to bed, prepare some Overnight Blueberry KefirOatmeal.It’llmakeanicetreatforyouinthemorning.

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day6:EatYourBlueberryKefirOatmeal

It’sanothereasydaytoday,folks.Justeatthatdeliciousbreakfastyoumadelastnight.

Ifyou’remakingkefirusinggrains,prepthegrainsforstoragetoday.SeeCaringforYourKefirGrainsforinstructionsonhowtodothis.YouwillmakekefiragainonDay9.

WEEKTWODay7:ShopforCulturedVeggieMaterialsandOtherFoodstuffs,MakeKefirCheeseandWhey,andPrepPudding

It’s your second shopping day! Today youwill buy the items needed tomake culturedveggies—inthisinstance,LemonKraut—alongwiththeperishableitemsfortherecipesthisweek.Hereareyourlists:

CulturedVeggie/LemonKrautMaterials:

Starterculture:IrecommendthatyoumaketheLemonKrautbyusingCuttingEdge Starter Culture, which you can buy in the store on my site:www.culturedfoodlife.com/store.However,youcanalsomakethisbyusingthekefirwheyyouwillmaketoday.Two1-quartcanningjarsorone½-gallonjar:Youwillneedoneor twoglassjarswithlids.Plasticlidsarebetterbutmetalwillwork,too.1smallheadcabbage(about1pound)1apple

1lemon(3total;seeshoppinglistbelow)

OtherFoodstuffs:

1avocado4freshbasilleaves2lemons2oranges

Youwillalsoneedtomakefourmorecupsofkefirthisweek,sopickupmoremilkifyouneedit.

Todayisalsothedayyou’regoingtomakesomekefircheese.ItmayseemthatI’mtellingyoutodoalotofthingstoday,butreally,makingkefircheeseissoeasythatit’snotreallyevenatask.Imakekefircheeseseveraltimesaweek.It’sacrossbetweensourcreamandcreamcheeseandcanbeusedinanyrecipethatcallsforoneofthoseingredients.It’seasytodo:justprepittonight,andthenyou’llhavefreshcheeseandwheytomorrow.Hereiswhatyouwillneed:

StainlesssteelstrainerDeepbowltoplacethestrainerinCoffeefilter2cupskefir

Onceyouhavethesematerialsinhand,seeKefirCheeseandKefirWheyforstep-by-stepinstructionsonhowtomakekefircheeseandwhey.

Andbeforeyougotobed,whipupsomeOvernightKefirBrowniePuddingfortomorrow.

Day8:MakeLemonKraut—andTreatYourself

TodayisthedayyouwillmakeLemonKraut.SeeLemonKrautforinstructions.

Once you’re done, treat yourself with that brownie pudding youmade last night! Youdeserveit!

If you’re making kefir using starter culture packets, make 4 cups of kefir today. SeeFoolproofKefirMethodwithEasyKefirforinstructions.

Day9:UseYourKefirCheese

You’renotgoingtoseeanyresultsfor theculturedveggiesforacoupleofdays,butdocheckonthemtomakesuretheyarefullysubmergedinwaterandfreeofkahmyeast.Iftheyhave risen to the top,open the jarandpush themunder thewater. If there isyeastgrowing,removetheyeastandtheveggiesitison.

Forlunchtoday,enjoyyourkefircheeseinKefirOrangeCups.

If you’remaking kefir using grains, take them out of storage andmake a cup of kefirtoday.SeeMakingKefirwithKefirGrainsforinstructions.

Day10:DrinkYourKefir

Kefirsmoothiesaresuchaneasyandfillingbreakfast,whichiswhyIdrinkthemallthe

time.However,youcanalsohavethemforamidafternoonsnack—oranytimeyouneedapick-me-up.TrytheSun-FreshSmoothietoday.

Alsoremembertocheckyourveggiestomakesuretheyarefullysubmergedinwaterandfreeofkahmyeast. If theyhave risen to the top,open the jar andpush themunder thewater.Ifthereisyeastgrowing,removetheyeastandtheveggiesitison.

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day11:Second-FermentYourKefir

This is theway Imake all ofmykefir. I add a small piece of fruit or fruit peel tomyalready-madekefir and let it ferment for anhouror evenup toadayon thecounter. ItincreasestheBvitaminsandalsochangestheflavor,makingitlesssourandmuchmoredelicious.Ihighlyrecommendit.Seestep-by-stepinstructionsonhowtosecond-fermentkefir(usinglemon).Todayyouwillmakeonlyhalfabatchofsecond-fermentedkefir.Soyouwilluseonly1cupofyourpreparedkefir.

Alsoremembertocheckyourveggiestomakesuretheyarefullysubmergedinwaterandfreeofkahmyeast. If theyhave risen to the top,open the jar andpush themunder thewater.Ifthereisyeastgrowing,removetheyeastandtheveggiesitison.

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day12:CheckYourVeggiesandHaveaCupofSecond-FermentedKefir

Thisis thefifthdayinyourveggies’fermentation,sotheymaybereadytoeat.Ortheyshouldatleastbewellontheirway.Let’scheckontheirprogress.Youshouldstarttoseebubblesinyourjar;however,youmightnotseetheseifyoudidn’tuseacultureoryourhouseisonthecoldside.Thewatershouldalsobegettingcloudy.Thisisagreatsignthatyourvegetablesarefermentingandmakingaprobiotic-richbrine.Ifyourveggiesarenotbubblyorcloudy,yourhomemightbeon thecolderendof thespectrum,whichmeansthatyoujustneedtowaitalittlelonger.

Celebrateyoursuccessbydrinkingsomeofyoursecond-fermentedkefir!Haveasmuchoraslittleofitasyou’dlike.Wewon’tbeusingitinanyotherrecipes.

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day13:TryYourLemonKrautandMakesomeKefirCheese

YourLemonKrautshouldbedoneaboutnow,soIwantyoutotasteit.Seeifittastessour,like sauerkraut. Ifyes,havea spoonful!Thenplace the jar in the fridge.Thekrautwillcontinue to ferment slowly andwill getmore intensely flavored over time. If the krautdidn’ttastesour,leaveittofermentforanotherdayortwo.

Today you will also need to make another batch of kefir cheese and whey. See KefirCheeseandKefirWheyforstep-by-stepinstructions.

If you’remaking kefir using grains, you’ll prep them for storage today. SeeCaring forYourKefirGrainsforinstructionsonhowtodothis.Youwillmakekefiragainonday16.

WEEKTHREE

Day14:ShopforKombuchaMaterialsandOtherFoodstuffs—andEatSomeKraut

Hereweare at your final shoppingday!Todayyouwill buy the itemsneeded tomakekombucha,alongwiththeperishableitemsfortherecipesthisweek.Hereareyourlists:

KombuchaMaterials:

Kombuchastarterkit:Tomakekombucha,youneedakombuchaSCOBYand1cup of already-made kombucha tea. If you know somebody who makeskombucha,youcanlikelygetthesethingsfromher—she’llprobablybeexcitedthatsomeonewantstotakeaSCOBYoffherhands!Ifyoudon’tknowanyonewho does this, you can always order it from the store on my site:www.culturedfoodlife.com/store.Container:Youwillneeda1-gallonjarorlead-freecrock.Linenorclothnapkin:Thisneedstobebigenoughtofitcompletelyoverthetopofthejarorcrockyou’veselected.Rubberband:Makesurethisisbigenoughtogoaroundtheneckofthejugorcrockyou’veselected.Thiswillholdthenapkininplace.Six16-ounceglassbottles:Makesurethesearegood,sturdybottleswithclamp-down lids.Youcan repurposebeerbottles suchas those fromGrolsch,oryoucan buy new thick-glass bottles that are specifically designed for brewing.Bottlesboughtatcraftstoresaren’tassturdyandmayexplode.Brew belt: This gadget is optional but highly recommended. It is basically aplug-in heater for your jar or crock. Youwrap it around the container you’reusing tobrewyourkombucha, and itkeeps the teaat a consistent temperaturebetween75°Fand80°F.1cupsugar(Sucanat,whitesugar,orcoconutsugar)4or5teabags;youcanuseblackorgreentea,andorganicisbest3quartsfilteredwater(notdistilled)

OtherFoodstuffs:

1avocado3bananas2tablespoonsfreshchoppedcilantro2-inchpiecefreshginger1lemon1lime1tablespoonfinelychoppedfreshrosemary1largerussetpotatoorsweetpotato1½cupschoppedstrawberries½cupshreddedorgratedParmesancheese1½tablespoonstoastedsesameseeds1quartunsweetenedalmondmilk1teaspoonloose-leafchaiteaorthecontentsof1chaiteabag3tablespoonspumpkinpuree1egg

Youwillalsoneedtomake4morecupsofkefirtousethisweek,sopickupmoremilkifyouneedit.

HaveacouplespoonfulsofLemonKrauttodaywithyourlunchordinner.It’llmakeyourbellyhappy!

If you’re making kefir using starter culture packets, make 4 cups of kefir today. SeeFoolproofKefirMethodwithEasyKefirforinstructions.

Day15:MakeYourKombuchaandHaveanAvocadoBoat

We’re finally making that final piece of the Trilogy: kombucha. Check out BasicKombucha for step-by-step instructions. You can see photos of the kombucha-makingprocessatwww.culturedfoodlife.com/the-trilogy/kombucha/how-to-make-kombucha.

Todayyoucanalsohaveoneofmyfavoritedishesforlunch:theCulturedAvocadoBoat.

Day16:EatCulturedVeggiesandKefir—Together!

Youarenotgoingtoseeanythingforacoupleofdayswithyourkombucha,sowe’llholdoff on checking it for a littlewhile.But in themeantime, enjoy a combo of your kefircheeseandLemonKraut.MakesomeParmesanCrispsandKrautandhaveitforasnack.

Oh, yeah—and throw three bananas in the freezer tonight before you go to bed.You’llneedthemonday17andday19.Remembertopeelandchopthemfirst!

If you’remaking kefir using grains, take them out of storage andmake a cup of kefirtoday.SeeMakingKefirwithKefirGrainsforinstructions.

Day17:RelaxwithSomeDeliciousKefirIceCream

TodaysimplysitbackandenjoytheprobioticbenefitsofsomeSuperfastBananaKefirIceCream.

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day18:CheckyourKombucha,MakeKefirCheese,andEatYourVeggies

Let’sstarttodaybycheckingonyourkombucha.Aclearfilm,whitedots,orathickdiscshould be forming on the surface of your kombucha. This is your new SCOBY. Thekombuchashouldalsolookcloudyatthispoint.

IfanewSCOBYisn’tformingandthekombuchaisstillclear,it’slikelybecauseyourhome is colder than the optimum fermenting temperature, which is about 80°F. Mysuggestionistouseabrewbelttoregulatethetemperature,orplaceyourjarorcrockonaheating pad on low heat, ormake your home a bit warmer. Or you can simply let thekombuchafermentlonger.Itwillfermentatacoolertemperature,butitwilltakelonger.

When you make kombucha, the tea will change in appearance as a result offermentation.The active yeast and bacteriawill eat the sugars out of the tea andmakethose sugars into probiotics for you. Check out step-by-step pictures of kombuchafermentingatwww.culturedfoodlife.com/the-trilogy/kombucha/how-to-make-kombucha.

Whatif?IftheSCOBYyouusedtostartyourkombuchahassunktothebottomofthejarorcrock,thisiscompletelyfine.

Whatif?IfyouseestringythingshangingfromtheSCOBYorspotsonit,donotworry.Itmay look scary,but this is just thegoodyeast thatmakesprobioticsandcarbonation inyourbrew.

TodayyouwillalsomakehalfofthestandardKefirCheeserecipe.Soyouwilluseonly1cupofkefir.SeeKefirCheeseandKefirWheyforstep-by-stepinstructions.

Alsomake sure to eat a couple of spoonfuls ofLemonKraut todaywithyour lunchordinner.Keepthoseprobioticscoming!

Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.

Day19:MixUpsomeKefirCheeseandVeggiesandPrepsomeBreakfast

ImaketherecipeVeggiesLoveKefirCheesemultipletimeseachweek.It’ssogoodandsoeasy.Sowhipupsomeforyourself.TherecipeisonVeggiesLoveKefirCheese,andwhile it calls forOrangeadeKraut, for now you can simplymake it with your LemonKraut.It’sjustasdelicious.

And before you go to bed, prep an Overnight Strawberry Kefir Pudding. It’ll be adelightfultreatwhenyouwakeup.

If you’remaking kefir using grains, you’ll prep them for storage today. SeeCaring forYourKefirGrains for instructions on how to do this.Youwillmake kefir again on…whateverdayyouwant.Youdon’thavetomakeitagainforthisprogram!

Day20:TestYourKombuchaandSecond-FermentIt,ThenDrinkSomeChai

Start your day out with that delicious strawberry pudding youmade. Then check yourkombucha.

Ithasbeensixdayssinceyoustartedmakingyourkombucha,whichmeansthatitcouldbe ready.Sogoaheadand taste it.Pouroffacoupleofouncesof teaanddrink it. If ittastessweet,thennotallthesugarhasbeenconvertedtoprobiotics,soit’snotquiteready.But if it tastes likea tart, sparklingapplecider, it’s ready!Youcannow transfer it intobottlesandplaceitinthefridge.Don’tforgettosaveacupofteatomakeyournextbatchofkombucha.

Ifyourkombucha is ready, let’ssecond-fermentsomeof it.Whileyoucando thisbyusing any kind of 100 percent fruit juice, let’s instead make one of my most popularrecipes:GingerKombucha.

Blendup theChaiKefirSmoothie todaywheneveryouwant a treat.This isoneofmyfavorites!It’ssodecadent.

Day21:ConsumetheWholeTrilogy

Well,folks,you’vemadeit totheendoftheprogram.Sofor this lastday, let’shaveallthreepiecesoftheTrilogy.It’sprettysimple.JusthaveaCulturedBakedPotatoforlunch,alongwith½cupofkombucha.Inthisonemealyouwillconsumetonsofprobiotics!

THEENDIhopethissimpleprogramhashelpedyouunderstandhoweasyit is tomakeandeat

cultured foods.You just have tomake a fewand include them in andwithyourmeals.Therearealotmorerecipestotry,andthemoreyoumakethemandhavethemonhand,themoreyouwilleatanddrinkthem.Andsoonyou’lldiscoverthatyouhavetransformedyourkitchenandtheuniverseinsideofyou—alongwithyourhealth!

METRICCONVERSIONTABLESSTANDARD

CUPFINEPOWDER(E.G.,FLOUR)

GRAIN(E.G.,RICE)

GRANULAR(E.G.,SUGAR)

LIQUIDSOLIDS(E.G.,BUTTER)

LIQUID(E.G.,MILK)

1 140g 150g 190g 200g 240ml¾ 105g 113g 143g 150g 180ml⅔ 93g 100g 125g 133g 160ml½ 70g 75g 95g 100g 120ml⅓ 47g 50g 63g 67g 80ml¼ 35g 38g 48g 50g 60ml⅛ 18g 19g 24g 25g 30ml

USEFULEQUIVALENTSFORLIQUIDINGREDIENTSBYVOLUME¼tsp 1ml½tsp 2ml1tsp 5ml3tsp 1tbsp ½floz 15ml

2tbsp ⅛cup 1floz 30ml4tbsp ¼cup 2floz 60ml5⅓tbsp ⅓cup 3floz 80ml8tbsp ½cup 4floz 120ml

10⅔tbsp ⅔cup 5floz 160ml12tbsp ¾cup 6floz 180ml16tbsp 1cup 8floz 240ml1pt 2cups 16floz 480ml1qt 4cups 32floz 960ml

33floz 1000ml 1l

USEFULEQUIVALENTSFORDRYINGREDIENTSBYWEIGHTToconvertouncestograms,multiplythenumberofouncesby30.

1oz 1/16lb 30g

4oz ¼lb 120g8oz ½lb 240g12oz ¾lb 360g16oz 1lb 480g

USEFULEQUIVALENTSFORCOOKING/OVENTEMPERATURESProcess Fahrenheit Celsius GasMarkFreezeWater 32°F 0°CRoomTemperature 68°F 20°CBoilWater 212°F 100°C

325°F 160°C 3350°F 180°C 4

Bake375°F 190°C 5400°F 200°C 6425°F 220°C 7450°F 230°C 8

Broil Grill

USEFULEQUIVALENTSFORLENGTHToconvertinchestocentimeters,multiplythenumberofinchesby2.5.

1in 2.5cm6in ½ft 15cm12in 1ft 30cm36in 3ft 1yd 90cm40in 100cm 1m

ENDNOTESChapter1:TheHundredTrillionFriendsYouDidn’tKnowYouHad

1.AndrewT.Stefkaetal.,“CommensalBacteriaProtectAgainstFoodAllergenSensitization,”ProceedingsoftheNationalAcademyofSciences111,no.36(September9,2014):13145–13150:www.pnas.org/content/111/36/13145.

2.E.A.Huff,“PeopleWhoEatProcessedJunkFoodAreAngry,Irritable,SayScientists,”NaturalNews(March27,2013):www.naturalnews.com/039655_processed_food_irritability_research.html.

3.N.Sudoetal.,“PostnatalMicrobialColonizationProgramstheHypothalamic–Pituitary–AdrenalSystemforStressResponseinMice,”JournalofPhysiology558,pt.1(July2004):263–275:abstractathttp://www.ncbi.nlm.nih.gov/pubmed/15133062.

Chapter2:TheTrilogy

1.M.Roussin,AnalysesofKombuchaFerments(Fruita,Colorado:InformationResources,LC,1996–2003):25;kombucha-research.com.

2.D.Czerucka,T.Piche,andP.Rampal,“ReviewArticle:YeastasProbiotics—Saccharomycesboulardii,”AlimentaryPharmacology&Therapeutics26,no.6(September15,2007):767–78:abstractatwww.ncbi.nlm.nih.gov/pubmed/17767461.

3.C.H.Choietal.,“ARandomized,Double-Blind,Placebo-ControlledMulticenterTrialofSaccharomycesboulardiiinIrritableBowelSyndrome:EffectonQualityofLife,”JournalofClinicalGastroenterology45,no.8(September2011):679–83:abstractatwww.ncbi.nlm.nih.gov/pubmed/21301358;S.Uhlen,F.Toursel,andF.Gottrand,AssociationFrançaisedePédiatrieAmbulatoire,“TreatmentofAcuteDiarrhea:PrescriptionPatternsbyPrivatePracticePediatricians,”ArchivesdePédiatrie11,no.8(August2004):903–7:abstractathttp://www.ncbi.nlm.nih.gov/pubmed/15288079.

4.K.M.Choetal.,“BiodegradationofChlorpyrifosbyLacticAcidBacteriaDuringKimchiFermentation,”JournalofAgriculturalandFoodChemistry57,no.5(March11,2009):1882–9:abstractatwww.ncbi.nlm.nih.gov/pubmed/19199784.

5.“CabbageCureforBirdFlu?”FoodNavigator-Asia.com(March16,2005):www.foodnavigator-asia.com/Nutrition/Cabbage-cure-for-bird-flu.

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6.H.Zhangetal.,“RiskFactorsforSebaceousGlandDiseasesandTheirRelationshiptoGastrointestinalDysfunctioninHanAdolescents,”JournalofDermatology35,no.9(September2008):555–61:abstractatwww.ncbi.nlm.nih.gov/pubmed/18837699.

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17.J.Gaoetal.,“InductionofApoptosisofGastricCancerCellsSGC7901InVitrobyaCell-FreeFractionofTibetanKefir,”InternationalDairyJournal30,no.1(May2013):14–18:www.sciencedirect.com/science/article/pii/S0958694612002658.

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19.L.G.vanderFlierandH.Clevers,“StemCells,SelfRenewal,andDifferentiationintheIntestinalEpithelium,”AnnualReviewofPhysiology71,(2009):241–60:abstractatscience.naturalnews.com/2009/2043215_Stem_cells_self_renewal_and_differentiation_in_the_intestinal_epithelium.html;L.Bailey,“GutReaction:MiceSurviveLethalDosesofChemotherapy,”MichiganNews(July31,2013):ns.umich.edu/new/releases/21613-digest-this-cure-for-cancer-may-live-in-our-intestines.

20.WebMD,“FindaVitaminorSupplement:Lactobacillus”:www.webmd.com/vitamins-supplements/ingredientmono-790-lactobacillus.aspx?activeIngredientId=790&activeIngredientName=lactobacillus&source=1.

21.“BrothersinArms:CommensalBacteriaHelpFightViruses,AccordingtoPennStudy,”PennMedicine(June18,2012):www.uphs.upenn.edu/news/News_Releases/2012/06/brothers.

22.R.Bibilonietal.,“VSL#3Probiotic-MixtureInducesRemissioninPatientswithActiveUlcerativeColitis,”AmericanJournalofGastroenterology100,no.7(July2005):1539–46:abstractatwww.ncbi.nlm.nih.gov/pubmed/15984978.

23.A.Tursietal.,“TreatmentofRelapsingMild-to-ModerateUlcerativeColitiswiththeProbioticVSL#3asAdjunctivetoaStandardPharmaceuticalTreatment:ADouble-Blind,Randomized,Placebo-ControlledStudy,”AmericanJournalofGastroenterology105,no.10(October2010):2218–87:www.med.upenn.edu/gastro/documents/VSL3Tursi.pdf.

24.“StudyRevealsThatPeopleMayInherit‘Gut’BacteriaThatCauseCrohn’sDiseaseandUlcerativeColitis,”UniversityofMinnesotaDiscover:Science+Technology(December16,2014):discover.umn.edu/news/science-technology/people-may-inherit-gut-bacteria-cause-crohns-disease-and-ulcerative-colitis.

25.N.Borrueletal.,“IncreasedMucosalTumorNecrosisFactorαProductioninCrohn’sDiseaseCanBeDownregulatedExVivoByProbioticBacteria,”Gut51,no.5(2002):659–64:gut.bmj.com/content/51/5/659.full.

26.A.Hadhazy,“ThinkTwice:HowtheGut’s‘SecondBrain’InfluencesMoodandWell-Being,”ScientificAmericanOnline(February12,2010):www.scientificamerican.com/article/gut-second-brain.

27.S.Carpenter,“ThatGutFeeling,”MonitoronPsychology43,no.8(September2012):50:www.apa.org/monitor/2012/09/gut-feeling.aspx.

28.A.C.Bested,A.C.Logan,andE.MSelhub,“IntestinalMicrobiota,ProbioticsandMentalHealth:FromMetchnikofftoModernAdvances.PartIII—ConvergenceTowardClinicalTrials,”GutPathogens5,no.1(March16,2013):4:www.ncbi.nlm.nih.gov/pmc/articles/PMC3605358.

29.L.Desbonnetetal.,“TheProbioticBifidobacteriainfantis:AnAssessmentofPotentialAntidepressantPropertiesintheRat,”JournalofPsychiatricResearch43,no.2(December2008):164–74:abstractatwww.ncbi.nlm.nih.gov/pubmed/18456279;R.Walletal.,“ImpactofAdministeredBifidobacteriumonMurineHostFattyAcidComposition,”Lipids45,no.5(May2010):429–36:abstractatwww.ncbi.nlm.nih.gov/pubmed/20405232.

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32.G.Triadafilopoulos,R.W.Simms,andD.L.Goldenberg,“BowelDysfunctioninFibromyalgiaSyndrome,”DigestiveDiseasesandSciences36,no.1(January1991):59–64:abstractatwww.ncbi.nlm.nih.gov/pubmed/1985007.

33.D.J.WallaceandD.S.Hallegua,“Fibromyalgia:TheGastrointestinalLink,”CurrentPainandHeadacheReports8,no.5(October2004):364–8:abstractatwww.ncbi.nlm.nih.gov/pubmed/15361320.

34.C.Kresser,“IsFibromyalgiaCausedbySIBOandLeakyGut?”ChrisKresser.com(June6,2014):chriskresser.com/is-fibromyalgia-caused-by-sibo-and-leaky-gut.

35.“FoodAllergy,orSomethingElse?”WebMD:www.webmd.com/allergies/foods-allergy-intolerance.

36.A.T.Stefka,etal.,“CommensalBacteriaProtectAgainstFoodAllergenSensitization,”ProceedingsoftheNationalAcademyofSciences111,no.36(September9,2014):13145–13150:www.pnas.org/content/111/36/13145.

37.J.Mercola,“HigherLevelsofMagnesiumLinkedwithLowerHeartAttackRate,”Mercola.com(December16,2010):articles.mercola.com/sites/articles/archive/2010/12/16/higher-levels-of-this-mineral-linked-with-lower-heart-attack-rate.aspx.

38.S.C.Larsson,N.Orsini,andA.Wolk,“DietaryMagnesiumIntakeandRiskofStroke:AMeta-AnalysisofProspectiveStudies,”AmericanJournalofClinicalNutrition95,no.2(February2012):362–6:http://ajcn.nutrition.org/content/95/2/362.full.pdf+html.

39.Y.Hataetal.,“APlacebo-ControlledStudyoftheEffectofSourMilkonBloodPressureinHypertensiveSubjects,”AmericanJournalofClinicalNutrition64,no.5(November1996):767–71:ajcn.nutrition.org/content/64/5/767.full.pdf.

40.J.Y.Dongetal.,“EffectofProbioticFermentedMilkonBloodPressure:AMeta-AnalysisofRandomisedControlledTrials,”BritishJournalofNutrition110,no.7(October2013):1188–1194:abstractatwww.ncbi.nlm.nih.gov/pubmed/23823502.

41.M.C.Fuentesetal.,“Cholesterol-LoweringEfficacyofLactobacillusplantarumCECT7527,7528and7529inHypercholesterolaemicAdults,”BritishJournalofNutrition109,no.10(May28,2013):1866–72:abstractatwww.ncbi.nlm.nih.gov/pubmed/23017585.

42.M.L.Jonesetal.,“Cholesterol-LoweringEfficacyofaMicroencapsulatedBileSaltHydrolase-ActiveLactobacillusreuteriNCIMB30242YoghurtFormulationinHypercholesterolaemicAdults,”BritishJournalofNutrition107,no.10(May2012):1505–13:abstractatwww.ncbi.nlm.nih.gov/pubmed/22067612.

43.B.Keating,“NewDairyProductFightsCholesterol,”OnlineAgatOSU,aDivisionofAgriculturalSciencesandNaturalResources/OklahomaStateUniversity:www.okstate.edu/ag/agedcm4h/ag_news/ag@osu/fa96/afa96_4.htm.

44.“ImpactofGutMicrobiotaofFermentedMilkProductContainingProbioticsRevealedbyNewTechnology,”ScienceDaily(September11,2014):www.sciencedaily.com/releases/2014/09/140911125045.htm.

45.A.Agrawaletal.,“ClinicalTrial:TheEffectsofaFermentedMilkProductContainingBifidobacteriumlactisDN-173010onAbdominalDistensionandGastrointestinalTransitinIrritableBowelSyndromewithConstipation,”AlimentaryPharmacologyandTherapeutics29,no.1(January2009):104–14:abstractatwww.ncbi.nlm.nih.gov/pubmed/18801055.

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INDEXA

Acidreflux(GERD),20–21

Acne,21–22

Allergies.SeealsoFoodallergies/

intolerance

kefirand,57

seasonal,22–24

specificrecipesrelieving,87,96,114

AmericanGutProject,16–17

Anchovies,about,121

Appetizers.SeealsoDips

KefirCheeseandVeggieTorte,89–90,P14

KefirCheeseBall,91

KefirOrangeCups,95,P6

LayeredCulturedVeggies,92

ParmesanCrispsandKraut,96

VeggiesLoveKefirCheese,99,P6

Apples

AppleKefirDressing,190

ApplePieParfait,156

CulturedApplePieinaJar,150

CulturedCarrotCakeinaJar,149,P8

CurriedAppleRelish,191–192

FermentedCelerywithApples,128

FizzyBlender-JuicedAppleKombucha,173,P12

Artis,David,Ph.D.,27–28

Asthma,23–24

Autism,24–25

Avocados

about:nutritionalbenefits,109

CulturedAvocadoBoat,109,P2

CulturedVeggieBigBowl,117,P5

LayeredCulturedVeggies,92

Sun-FreshSmoothie,82,P10

TropicalKefirPudding,161

VeggieDelight,118

B

Bacteria,good.Seealsospecificbacteria

amountinbody,4

balancingbadbacteriaand,4–5

befriending,4–5,193

functionsandbenefits,4,5–7,193

prebioticsand,15–17

Bananas

CashewKaleMilkShake,73

ChaiKefirSmoothie,71–72,P11

KombuchaCoconutSmoothie,77

Shamrockin’Shake,87

SuperfastBananaKefirIceCream,160

Beansandlegumes

CranberryWalnutChickpeaSaladSandwich,113

CulturedPicoBeanDip,103

CulturedVeggieBigBowl,117,P5

EarthandSunshineDip,100,P2

FermentedFiestaDip,102

FermentedHummus,97

Beetsandhoney,cultured,134

Berries

BerryKombuchaMixer,165

BlueberrySpinachKraut,143

CoconutKiwiSuperSmoothie,84

Coco-NuttyBerryKefir,76

CranberryLimeKombuchaSparkler,169

CranberryWalnutChickpeaSaladSandwich,113

FermentedFruitJam,184,P4

KombuchaStrawberryMapleSyrup,180

KombuchaUTIBuster,168

OvernightBlueberryKefirOatmeal,85

OvernightStrawberryKefirPudding,86

RaspberryKefirToast,78

StrawberryKefirIceCream,163

StrawberryKombuchaMargarita,175

Thank-YouKraut,126,P8

Beverages,167–178.SeealsoSmoothiesandshakes

CandyCaneKombucha,177

Cough-BusterKombucha,171

CranberryLimeKombuchaSparkler,169

FennelKombucha,178

FizzyBlender-JuicedAppleKombucha,173,P12

GingerbreadKombucha,172

GingerKombucha,170

GrapeKombuchawithCoconutWhippedCream,176

KombuchaUTIBuster,168

PeachKombuchaSangria,167

StrawberryKombuchaMargarita,175

SunshineKombucha,174

Bifidobacteriumstrains,28,42–43

BillionBioticlandDressing,188

BioticPromembership,xi.SeealsoMembershipForum

Blaser,MartinJ.,M.D.,21

Bloodpressure,high,34–35

Bloodsugar,stabilizing,11,12

Bookoverview,xiv

Boulard,Henri,12

Breadsandsuch.SeealsoSandwiches

KefirAlmondBread,130

KefirPancakes,83,P1

KombuchaBread,138

Natural-RiseKefirCinnamonRolls,80–81

RaspberryKefirToast,78

VeggiesandKefirToast,75

Breakfasttreats.SeealsoSmoothiesandshakes

Coco-NuttyBerryKefir,76

KefirEggswithaSideofVeggies,79

KefirPancakes,83,P1

Natural-RiseKefirCinnamonRolls,80–81

OvernightBlueberryKefirOatmeal,85

OvernightStrawberryKefirPudding,86

RaspberryKefirToast,78

VeggiesandKefirToast,75

Broccoli

CoconutCurryStir-Fry,110

CulturedBroccoliSaladinaJar,147,P4

BuffaloKraut,129,P8

ButternutSquashandKefirSoup,107–108

C

Cabbage

BlueberrySpinachKraut,143

BuffaloKraut,129,P8

CurtidoSalvadoranKraut,133

Flu-PreventionCulturedVegetables,127

LemonKraut,124,P9

OrangeadeKraut,137

Shelley’sCulturedVeggies,131–132

Stir-FryKraut,125,P8

Thank-YouKraut,126,P8

Caesarsalad,kefir,121–122

Calcium,15,55,57,124,172

Calciumoxalate,38

Cancer/chemotherapy,25–27

Candida,13,14,22–23,41–42,138

Candy

CandyCaneKombucha,177

ChocolateKefirCandy,153,P15

LemonKefirCandy,158

Carrots

CarrotswithOrangePeel,135

CulturedCarrotCakeinaJar,149,P8

CulturedVeggieBigBowl,117,P5

MexicanCarrots,142

RoastedCarrotKefirSalad,123,P7

Shelley’sCulturedVeggies,131–132

SunshineKombucha,174

TortillaSoup,116

Cashews.SeeNutsandseeds

Cats,studyonnutritionandhealth,7–8

Celerywithapples,fermented,128

ChaiKefirSmoothie,71–72,P11

Cheese.SeeKefircheese

Chemotherapy/cancer,25–27

Chickpeas.SeeBeansandlegumes

Chocolate

ChocolateKefirCandy,153,P15

ChocolateKefirCoconutPudding,162,P13

KefirCoconutRumBalls,159

OvernightKefirBrowniePudding,157

Cholesterollevels,36

Cinnamonrolls,natural-risekefir,80–81

Citrus

CarrotswithOrangePeel,135

CranberryLimeKombuchaSparkler,169

KefirOrangeCups,95,P6

LemonKefirCandy,158

LemonKefirLabneh,183

LemonKraut,124,P9

OrangeadeKraut,137

Second-FermentedCitrusKefir,56

SunshineKombucha,174

TropicalKefirPudding,161

Clostridia,6,34

Coconut

BasicAlmond-,Cashew-,orCoconut-MilkKefir,59

CoconutAlmondKefirIceCream,164

CoconutCurryStir-Fry,110

CoconutKefirGrahams,151–152

CoconutKiwiSuperSmoothie,84

Coco-NuttyBerryKefir,76

CoconutWhippedCream,179

KefirCoconutRumBalls,159

KombuchaCoconutSmoothie,77

LemonKefirCandy,158

Coldsandflu,27–28.SeealsoCough-BusterKombucha

Colitis,28–29

Condiments,dressings,andflavorings.SeealsoDips

AppleKefirDressing,190

BillionBioticlandDressing,188

CoconutWhippedCream,179

CulturedGreenTomatoRelish,186

CurriedAppleRelish,191–192

FermentedFruitJam,184,P4

FermentedGarlic,181

KefirCaesarDressing,121–122

KefirRanchDressing,185

KombuchaMayonnaise,182

KombuchaPickles,139

KombuchaStrawberryMapleSyrup,180

LemonKefirLabneh,183

ProbioticKetchup,189

SweetFermentedPickleRelish,187

Corn

CulturedPicoBeanDip,103

FermentedFiestaDip,102

Cough-BusterKombucha,171

Cranberries.SeeBerries

CreamyKefirDillDip,101

Crohn’sdisease,29–30

Cryan,John,6

Cucumbers

CurriedAppleRelish,191–192

FermentedCucumberTomatoSalad,140–141

KombuchaPickles,139

SweetFermentedPickleRelish,187

CulturedApplePieinaJar,150

CulturedAvocadoBoat,109,P2

CulturedBakedPotato,112

CulturedBroccoliSaladinaJar,147,P4

CulturedCarrotCakeinaJar,149,P8

Culturedfoods.SeealsoBacteria,good;Health,culturedfoodsand;specificculturedfoods

authordiscovering,3–4

basicideaofculturing,9

benefitsof,xiii–xiv,8

gettingstarted,44–47.Seealso21-dayTrilogyProgram

healingcrisissymptoms,44–46

prebioticsand,15–17

resources,xi–xii

thisbookand,xiv

Trilogyof,9–14.SeealsoTrilogy

CulturedGreenTomatoRelish,186

CulturedItalianTomatoes,136,P3

CulturedPeachPicodeGallo,94

CulturedPicoBeanDip,103

CulturedRedandYellowPeppers,148

CulturedTomatoSoup,114

Culturedvegetables

author’sexperience,14

benefitsof,13–14

frequentlyaskedquestions/answers,69–70

gettingstartedusing,44–47.Seealso21-dayTrilogyProgram

asintegralpartofTrilogy,9–10,13–14

making.SeeCulturedvegetables,making

powerof,13–14

recipeswith.SeeCulturedvegetables,recipeswith

Culturedvegetables,making

about:frequentlyaskedquestions/answers,69–70;overviewof,13,66–67

BasicCulturedVegetables,68

Kefir-Wheymethod,67

No-Culturemethod,67

Powdered-Culture-Packetsmethod,67

Culturedvegetables,recipeswith.SeealsoCondiments,dressings,andflavorings;Kraut;Maincourses;specificvegetables

about:shoppingformaterials,200

CulturedGreenTomatoRelish,186

CulturedPeachPicodeGallo,94

CulturedVeggieBigBowl,117,P5

CulturedZucchiniandYams,145

Flu-PreventionCulturedVegetables,127

KefirCheeseandVeggieTorte,89–90,P14

KefirEggswithaSideofVeggies,79

LayeredCulturedVeggies,92

Shelley’sCulturedVeggies,131–132

VeggiesLoveKefirCheese,99,P6

CulturedVeggieBigBowl,117,P5

CulturedZucchiniandYams,145

CurriedAppleRelish,191–192

Currystir-fry,coconut,110

CurtidoSalvadoranKraut,133

Custovic,Adnan,24

D

Depression,30–31

Desserts,151–165

ApplePieParfait,156

BerryKombuchaMixer,165

ChocolateKefirCandy,153,P15

ChocolateKefirCoconutPudding,162,P13

CoconutAlmondKefirIceCream,164

CoconutKefirGrahams,151–152

KefirCoconutRumBalls,159

LemonKefirCandy,158

OvernightKefirBrowniePudding,157

RawKefirPumpkinPie,154–155,P16

StrawberryKefirIceCream,163

SuperfastBananaKefirIceCream,160

TropicalKefirPudding,161

Detoxification,12,13,22,25,84,183

Diabetes,31–32

Diarrhea,11,12,14,22–23,28,33,45.SeealsoIrritablebowelsyndrome(IBS)

Diet

catstudy,7–8

choicesand,43–44

gettingstarted,44–47.Seealso21-dayTrilogyProgram

healthconnection,7–8

mentalhealthand,6–7

nutritiondeficienciesand,6

Digestion

creatingdigestivehealth,7–8

nutritiondeficienciesand,6

prebioticsand,15–17

Dilldip,creamykefir,101

Dips

CreamyKefirDillDip,101

CulturedPeachPicodeGallo,94

CulturedPicoBeanDip,103

EarthandSunshineDip,100,P2

FermentedFiestaDip,102

FermentedHummus,97

MexicanKefirandSalsa,98,P4

Scary-DeliciousSeaweedDip,104

VeggiePecanDip,93

WatermelonPicodeGallo,105

Disease.SeealsoHealth,culturedfoodsand

about:overview/summaryofculturedfoodsand,19–20,42

choicesand,42–43

originofall,xiii

Dressings.SeeCondiments,dressings,andflavorings

E

EarthandSunshineDip,100,P2

Eggs

about:raw,precaution,182

KefirEggswithaSideofVeggies,79

KombuchaMayonnaise,182

F

FairestKaleSaladintheLand,146

FennelKombucha,178

FermentedCelerywithApples,128

FermentedCucumberTomatoSalad,140–141

FermentedFiestaDip,102

FermentedFruitJam,184,P4

FermentedGarlic,181

FermentedHummus,97

Fibromyalgia,32–33

FizzyBlender-JuicedAppleKombucha,173,P12

Fluandcolds,27–28.SeealsoCough-BusterKombucha

Flu-PreventionCulturedVegetables,127

Foodallergies/intolerance,33–34

antibioticsand,5–6,34

culturedvegetablesand,14

dairy,37,57

effectsof,33

fibromyalgiaand,33

intestinalbacteriaand,5–6,34

kefirand,11

Maci’sstory,33–34

specificrecipesrelieving,87,96,114

Fruit.Seespecificfruit

Fruitjam,fermented,184,P4

G

Garlic,fermented,181

Gastroesophagealrefluxdisease(GERD),20–21

Geng,Jian-Guo,26

Gershon,Michael,30

Gibson,Glenn,25

GingerbreadKombucha,172

GingerKombucha,170

Grahamcrackers,coconutkefir,151–165

Grains,kefir.SeeKefir,making

GrapeKombuchawithCoconutWhippedCream,176

Guthealth,mentalhealthand,6–7.SeealsoBacteria,good

H

Hadza,studyon,16–17

Healingcrisissymptoms,44–46

Health,culturedfoodsand.SeealsoAllergies;Foodallergies/intolerance

about:choicesand,42–43;dietconnection,7–8;healingcrisissymptoms,44–46;overviewof,19–20

acneand,21–22

asthmaand,23–24

autismand,24–25

cancer/chemotherapyand,25–27

coldsandfluand,27–28

colitisand,28–29

Crohn’sdiseaseand,29–30

depressionand,30–31

diabetesand,31–32

fibromyalgiaand,32–33

gastroesophagealrefluxdisease(GERD)and,20–21

highbloodpressureand,34–35

highcholesteroland,36

IBSand,12,32,33,36–37

kidney/kidneystonesand,37–39

obesityand,39–40

ulcersand,40–41

yeastinfectionsand,41–42.SeealsoCandida

Herxheimerreaction(healingcrisis),44–46

Highbloodpressure,34–35

Highcholesterol,36

Hippocrates,ondisease,xiii

HolidaySmoothie,74

H.pylori,11,21,40

Huffnagle,Gary,22

Hummus,fermented,97

Hypertension,34–35

I

Icecream

CoconutAlmondKefirIceCream,164

SuperfastBananaKefirIceCream,160

Immunesystem

allergiesand,22–23

colds,fluand,27–28

colitisand,28–29

culturedfoodsfor,11,13,25–26

fiberand,15

goodbacteriaand,4,5

raweggsand,182

Inflammation.SeealsoColitis;Fi-

bromyalgia

autismand,25

cortisolmitigating,23

culturedfoodsfor,11,12,14,24,29,30,35

culturedvegetablesforreducing,14

emotionalstatesand,22

kefirforreducing,11,35

kombuchaforreducing,12

pineappleand,171

seasonalallergiesand,22

spicesforreducing,74

Irritablebowelsyndrome(IBS),12,32,33,36–37

K

Kale

CashewKaleMilkShake,73

CoconutKiwiSuperSmoothie,84

CulturedVeggieBigBowl,117,P5

TheFairestKaleSaladintheLand,146

Shelley’sCulturedVeggies,131–132

Kefir.SeealsoKefir,making;Kefir,recipeswith

benefitsof,10–11,12–13

characteristicsof,10

easeofdigestion,11

factorskillingprobioticsin,51

frequentlyaskedquestions/answers,59–60

gettingstartedusing,44–47.Seealso21-dayTrilogyProgram

asintegralpartofTrilogy,9–11

KefirAlmondBread,130

KefirCoconutRumBalls,159

whatitis,9

yogurtcomparedto,10–11

Kefircheese

about:makingwheyand,56,201;using,202

AppleKefirDressing,190

ApplePieParfait,156

ButternutSquashandKefirSoup,107–108

CashewKefirItalianCheesecake,119

ChocolateKefirCandy,153,P15

CoconutAlmondKefirIceCream,164

CoconutKefirGrahams,151–152

CreamyKefirDillDip,101

EarthandSunshineDip,100,P2

HolidaySmoothie,74

KefirCheeseandKefirWhey,57

KefirCheeseandVeggieTorte,89–90,P14

KefirCheeseBall,91

KefirOrangeCups,95,P6

KefirRanchDressing,185

LemonKefirCandy,158

LemonKefirLabneh,183

MexicanKefirandSalsa,98,P4

ParmesanCrispsandKraut,96

RawKefirPumpkinPie,154–155,P16

Ron’sOpen-FacedCulturedSandwich,115,P5

StrawberryKefirIceCream,163

TortillaSoup,116

VeggiesLoveKefirCheese,99,P6

Kefir,making

about:caringforkefirgrains,54,59–60;considerationsfor,196;feedinggrainsdatepaste,58;frequentlyaskedquestions/answers,59–60;generalguidelines,51,198–199;makingkefircheeseandwhey,56;overviewof,51;refreshinggrainsindairy,57;second-fermentingkefir,55;shoppingformaterials,196–197

BasicAlmond-,Cashew-,orCoconut-MilkKefir,59

FoolproofKefirMethodwithKefirPackets,52

KefirCheeseandKefirWhey,57

MakingKefirwithKefirGrains,53–54

NondairyKefirOptions,57–59

ReculturingKefir,52–53

Second-FermentedCitrusKefir,56

Kefir,recipeswith.SeealsoBeverages;Condiments,dressings,andflavorings;Dips;Kefircheese;Kefir,making;Smoothiesandshakes

BerryKombuchaMixer,165

CashewKaleMilkShake,73

ChocolateKefirCoconutPudding,162,P13

Coco-NuttyBerryKefir,76

KefirCaesarSalad,121–122

KefirEggswithaSideofVeggies,79

KefirPancakes,83,P1

KefirRanchDressing,185

KombuchaBread,138

Natural-RiseKefirCinnamonRolls,80–81

OvernightBlueberryKefirOatmeal,85

OvernightKefirBrowniePudding,157

OvernightStrawberryKefirPudding,86

ProbioticKetchup,189

RaspberryKefirToast,78

RoastedCarrotKefirSalad,123,P7

SuperfastBananaKefirIceCream,160

TropicalKefirPudding,161

VeggiesandKefirToast,75

Kellman,Dr.Raphael,39

Ketchup,probiotic,189

Kidneys/kidneystones,37–39

Kiwi

CoconutKiwiSuperSmoothie,84

TropicalKefirPudding,161

Kombucha

frequentlyaskedquestions/answers,64–66

gettingstartedusing,44–47.Seealso21-dayTrilogyProgram

asintegralpartofTrilogy,9–10,11–13

powerfulyeastin,12

whatitis,11

Kombucha,making

about:flavoringyourkombucha,63;frequentlyaskedquestions/answers,64–66;guidelinesfor,60–61;SCOBYfor,11,61,64,65–66,204,206–207;shoppingformaterials,204–205

BasicKombucha,62–63

Second-FermentedKombucha,64

Kombucha,recipeswith

BillionBioticlandDressing,188

CandyCaneKombucha,177

Cough-BusterKombucha,171

CranberryLimeKombuchaSparkler,169

FennelKombucha,178

FizzyBlender-JuicedAppleKombucha,173,P12

GingerbreadKombucha,172

GingerKombucha,170

GrapeKombuchawithCoconutWhippedCream,176

KombuchaCoconutSmoothie,77

KombuchaMayonnaise,182

KombuchaPickles,139

KombuchaStrawberryMapleSyrup,180

KombuchaUTIBuster,168

PeachKombuchaSangria,167

StrawberryKombuchaMargarita,175

SunshineKombucha,174

Kraut

about:cancerandsauerkraut,26

BlueberrySpinachKraut,143

BuffaloKraut,129,P8

CurtidoSalvadoranKraut,133

LemonKraut,124,P9

MiracleKrautMelt,120

OrangeadeKraut,137

ParmesanCrispsandKraut,96

Stir-FryKraut,125,P8

Thank-YouKraut,126,P8

Kressner,Chris,M.S.,22

L

Labneh,lemonkefir,183

Lactobacillus,36,41–42

Lactobacillusacidophilus,22,28,38,41–42

Lactobacillusbulgaricus,28,30

LactobacilluscaseiShirota,23,30

Lactobacillusparacasei,28

Lactobacillusplantarum,14,25,28,38

Lactobacillusreuteri,20–21

Lactobacillusrhamnosus,6,41

LayeredCulturedVeggies,92

Leach,Jeff,17

Leakygutsyndrome,12,32

Lemons.SeeCitrus

M

Magnesium,6,15,35,55,57,109,124,172

Maincourses,107–120

ButternutSquashandKefirSoup,107–108

CashewKefirItalianCheesecake,119

CoconutCurryStir-Fry,110

CranberryWalnutChickpeaSaladSandwich,113

CulturedAvocadoBoat,109,P2

CulturedBakedPotato,112

CulturedTomatoSoup,114

CulturedVeggieBigBowl,117,P5

MiracleKrautMelt,120

ProbioticSweetPotatoSlider,111

Ron’sOpen-FacedCulturedSandwich,115,P5

TortillaSoup,116

VeggieDelight,118

Mango,inTropicalKefirPudding,161

Maplesyrup,kombuchastrawberry,180

Marshall,Barry,40

Mayonnaise,kombucha,182

MembershipForum,xii

Mentalhealth,guthealthand,6–7

MexicanCarrots,142

MexicanKefirandSalsa,98,P4

Mint

CandyCaneKombucha,177

Shamrockin’Shake,87

MiracleKrautMelt,120

Mushrooms

VeggieDelight,118

VeggiePecanDip,93

N

Natural-RiseKefirCinnamonRolls,80–81

NondairyKefirOptions,57–59

Nutsandseeds

BasicAlmond-,Cashew-,orCoconut-MilkKefir,59

CashewKaleMilkShake,73

CashewKefirItalianCheesecake,119

CoconutAlmondKefirIceCream,164

CoconutKiwiSuperSmoothie,84

Coco-NuttyBerryKefir,76

CranberryWalnutChickpeaSaladSandwich,113

TheFairestKaleSaladintheLand,146

FermentedFruitJam,184,P4

KefirAlmondBread,130

KefirCheeseandVeggieTorte,89–90,P14

KefirCheeseBall,91

KombuchaStrawberryMapleSyrup,180

RawKefirPumpkinPie,154–155,P16

VeggiePecanDip,93

VeggiesLoveKefirCheese,99,P6

O

Oats

ApplePieParfait,156

OvernightBlueberryKefirOatmeal,85

OvernightKefirBrowniePudding,157

Obesity,39–40

OnlineStore,xi

Oranges.SeeCitrus

OvernightBlueberryKefirOatmeal,85

OvernightKefirBrowniePudding,157

OvernightStrawberryKefirPudding,86

Oxalates,38

P

Pace,Nicolette,6

Pancakes,kefir,83,P1

ParmesanCrispsandKraut,96

Peaches

CulturedPeachPicodeGallo,94

HolidaySmoothie,74

PeachKombuchaSangria,167

Peas.SeeBeansandlegumes

Pecans.SeeNutsandseeds

Peppers

CulturedRedandYellowPeppers,148

Stir-FryKraut,125,P8

SweetFermentedPickleRelish,187

WatermelonPicodeGallo,105

Pickles.SeeCondiments,dressings,andflavorings

Picodegallo.SeeDips

Pillsbury,DonaldM.,22

Pineapple

about:suppressingcoughswith,171

Cough-BusterKombucha,171

KombuchaCoconutSmoothie,77

SunshineKombucha,174

Pistachios.SeeNutsandseeds

Potato,culturedbaked,112.SeealsoSweetpotatoesandyams

Pottenger,FrancisM.,Jr.,M.D.,7

Prebiotics,15–17

ProbioticKetchup,189

Probiotics.SeealsoCulturedvegetablesreferences;Kefirreferences;Kombuchareferences

allergiesand,23

autismand,25

bloodpressureand,35

chemotherapyand,27

cholesterollevelsand,36

colitisand,28–29

Crohn’sdiseaseand,30

culturedfoodsvs.supplements,13,46

inculturedvegetables,14–15

depressionand,31

diabetesand,32

downsidesof,16

effectsonGERD,20–21

IBSand,37

inkefir,thingsthatkill,51

kidneyhealthand,37–38

killersof,13,16,51

ulcersand,40

yeastinfectionsand,41–42

ProbioticSweetPotatoSlider,111

ProceedingsoftheNationalAcademyofSciences,5,34

Program.See21-dayTrilogyProgram

Puddings

ChocolateKefirCoconutPudding,162,P13

OvernightKefirBrowniePudding,157

OvernightStrawberryKefirPudding,86

TropicalKefirPudding,161

Pumpkin

ChaiKefirSmoothie,71–72,P11

RawKefirPumpkinPie,154–155,P16

Q

Quinoa,inApplePieParfait,156

R

Ramsey,Dr.Drew,6

Ranchdressing,kefir,185

Raspberries.SeeBerries

RawKefirPumpkinPie,154–155,P16

Recipes.Seealsospecificmainingredients;specificmeals/courses

metricconversiontables,209

shoppingforingredients.SeeShopping

using,46–47

Reculturingkefir,52–53

Relishes.SeeCondiments,dressings,andflavorings

Rice,inCoconutCurryStir-Fry,110

RoastedCarrotKefirSalad,123,P7

Ron’sOpen-FacedCulturedSandwich,115,P5

Routine/program.See21-dayTrilogyProgram

Rubin,Jordan,29–30

Rumballs,kefircoconut,159

S

Saccharomycesboulardii,12–13,22,41–42,138

Salads

CulturedBroccoliSaladinaJar,147,P4

TheFairestKaleSaladintheLand,146

FermentedCucumberTomatoSalad,140–141

KefirCaesarSalad,121–122

RoastedCarrotKefirSalad,123,P7

SaladinaFermentingJar,144

Sandwiches

CranberryWalnutChickpeaSaladSandwich,113

MiracleKrautMelt,120

ProbioticSweetPotatoSlider,111

Ron’sOpen-FacedCulturedSandwich,115,P5

VeggieDelight,118

Sauces.SeeCondiments,dressings,andflavorings;Dips

Sauerkraut,cancerand,26.SeealsoKraut

Scary-DeliciousSeaweedDip,104

SCOBY.SeeKombucha,making

Seaweeddip,104

Second-FermentedCitrusKefir,56

Shamrockin’Shake,87

Shelley’sCulturedVeggies,131–132

Shopping

forculturedveggiematerials/otherfoodstuffs,200–201

forkefirmaterials/otherfoodstuffs,196–198

forKombuchamaterials/otherfoodstuffs,204–205

Sidedishes.SeealsoSalads

BlueberrySpinachKraut,143

BuffaloKraut,129,P8

CarrotswithOrangePeel,135

CulturedApplePieinaJar,150

CulturedCarrotCakeinaJar,149,P8

CulturedItalianTomatoes,136,P3

CulturedRedandYellowPeppers,148

CulturedZucchiniandYams,145

CurtidoSalvadoranKraut,133

FermentedCelerywithApples,128

Flu-PreventionCulturedVegetables,127

KefirAlmondBread,130

KombuchaBread,138

KombuchaPickles,139

LemonKraut,124,P9

MexicanCarrots,142

OrangeadeKraut,137

Shelley’sCulturedVeggies,131–132

SpicyCulturedBeetsandHoney,134

Stir-FryKraut,125,P8

Thank-YouKraut,126,P8

Smallintestinalbacterialovergrowth(SIBO),33

Smoothiesandshakes

CashewKaleMilkShake,73

ChaiKefirSmoothie,71–72,P11

CoconutKiwiSuperSmoothie,84

HolidaySmoothie,74

KombuchaCoconutSmoothie,77

Shamrockin’Shake,87

Sun-FreshSmoothie,82,P10

Soups

ButternutSquashandKefirSoup,107–108

CulturedTomatoSoup,114

TortillaSoup,116

Spinach

BlueberrySpinachKraut,143

TheFairestKaleSaladintheLand,146

Flu-PreventionCulturedVegetables,127

KombuchaCoconutSmoothie,77

SaladinaFermentingJar,144

Shamrockin’Shake,87

Shelley’sCulturedVeggies,131–132

VeggiePecanDip,93

Squash

ButternutSquashandKefirSoup,107–108

CulturedZucchiniandYams,145

Stir-FryKraut,125,P8

Stokes,JohnH.,22

Strawberries.SeeBerries

Sun-FreshSmoothie,82,P10

SunshineKombucha,174

Sweeteners,39–40

SweetFermentedPickleRelish,187

Sweetpotatoesandyams

CulturedBakedPotato,112

CulturedVeggieBigBowl,117,P5

CulturedZucchiniandYams,145

ProbioticSweetPotatoSlider,111

Syrup,kombuchastrawberrymaple,180

Szaefer,Hanna,26

T

Thank-YouKraut,126,P8

Toast,kefir,veggiesand,75

Toast,raspberrykefir,78

Tomatoes

CulturedGreenTomatoRelish,186

CulturedItalianTomatoes,136,P3

CulturedTomatoSoup,114

FermentedCucumberTomatoSalad,140–141

FermentedFiestaDip,102

ProbioticKetchup,189

Ron’sOpen-FacedCulturedSandwich,115,P5

SaladinaFermentingJar,144

VeggiePecanDip,93

TortillaSoup,116

Trilogy,9–14.SeealsoCulturedfoods;specificculturedfoods

choicesandusing,42–43

componentsexplained,10–14

defined,9

gettingstarted,44–47.Seealso21-dayTrilogyProgram

impactingdisease.SeeHealth,culturedfoodsand

importanceofallparts,9–10

21-dayTrilogyProgram,195–208

about:notebeforebeginning,195;overviewof,195

weekone,196–200

weektwo,200–204

weekthree,204–208

U

Ulcerativecolitis,28–29

Ulcers,40–41

Urinarytractinfection(UTI),KombuchaUTIBusterfor,168

V

Vegetables.SeealsoCulturedvegetables;specificvegetables

VeggiePecanDip,93

VeggiesandKefirToast,75

Vitamins

A,11

B,4,6,11,23,55,172,202

C,6,11,13,23,84

deficiencies,6

K,4,5,11,128

U(S-methylmethionine),41

W

Walnuts.SeeNutsandseeds

Warren,J.Robin,40

WatermelonPicodeGallo,105

Weight,obesityand,39–40

Whedon,Joss,xiii

Whey,kefir,56,57,67,201

Whippedcream,coconut,179

Y

Yams.SeeSweetpotatoesandyams

Yeastinfections,41–42.SeealsoCandida

Z

Zucchini,inCulturedZucchiniandYams,145

ACKNOWLEDGMENTS“Ifyouhangoutwithchickens,you’regoingtocluck,andifyouhangoutwitheagles,you’regoingtofly.”

—SteveMaraboli

AsIfinishupthefinaltouchesonmybook,Ifeelanoceanofgratitude.Ionceagaincompletelyunderstandthesaying“Successfeelssomuchbetterwhenitisshared.”ThisishowIfeelaboutthepeopleinmylifewhohelpedmeaccomplishthetaskofcompletingthisbook.TherehavebeensomanytimeswhenIfeltmyshortcomings,buteachtimeIdidtherightpersonshowedupinmylifetoteachmeandgivemeencouragement.Ihopethisbookandmylifewillbeablessingtoothers justas thepeople in thissectionareablessingtome.Weareallbrothersandsisterswhohelpeachotherwithourspecialtalentsandgifts.Thisiswhatmakeslifesomagical!

Tomymomanddad,whoalwayslovedandsupportedmeandencouragedmetofollowmyheart.Mom,thankyouforlettingmetalkendlesslyaboutallI’mdoing.Althoughthebusynesshasmade thephonecalls fewer, you’re always there justwhen Ineed tohearyourvoice.Iloveyousomuch.Tomydad,whoresidesintheheavensabove,itstillfeelslikeyou’rerightbesideme,laughingandtellingme,“You’reprettyterrific.”Deathcannotseparatethosewholoveoneanother,andIcanstillfeelyourpresenceinmylife.

Tomyhusband,Ron, after31yearsofmarriage I canhonestly sayyouare themostunselfishandgivingpersonIhaveevermet.TherewouldbenobooksorCulturedFoodLife if Ididn’thaveyourstrengthandexampleofhowtorunyourownbusiness. Istilllaugheverytimeyouwinkatmeandsay,“RememberIwasyourinitialinvestor.”Butitwasn’t just thesupportyougavemefinancially tostartmybusiness; itwasyourstrongcharacterandyourvastlove.Thankyoufortakingontheenormoustaskofbuildingmeastoreandforshippingliterally3.3tonsofproductslastyear!ThankyoufornevertiringoftryingmymanyrecipesandforbeingtherewhenIneedyourbig,broadshoulderstoliftmeupsoIcansoarevenhigher.Lifewithyouisanadventure,andwehaveaspeciallovestorythathasstoodthetestoftime.Loveyou.

Tomyeditor,Laura,peopleunderestimatehowmuchaneditorcontributestohelpinganauthorcreateabook.YoupersuadedmetoaddtothisbookinwaysIneverimagined.YoubroughtoutthebestinmeandallowedmetolearnthingsIotherwisewouldhavemissed.IlovedlivinginthelittleworldthatwecreatedwhilemakingCFFH.Itfeltlikeacreativehaventhatwasfilledwithhardwork, laughter,andsomuchfun!Thankyouforputtingnot only your expertise but your heart into my book. When it gets into the hands ofreaders,theywillfeelyouressencealongsidemine.Thankyouforbeingmyeditor,friend,andmentor.You’reatreasuretome.

TomydaughterMaci,thankyouforthepicturesthatmakemybooksobeautiful.ThankyouforbeingthefirstpersonIcallwhenIneedapickup.Youhavesurprisedmeagainandagain,andIlovethatmyownfleshandbloodmakesmestrivetobebetterinword,thought,anddeed.Iamsoproudofyouandconsideryouoneofmyverybestfriends.Imissyou terribly sinceyoumoved to sunnyCalifornia,buthavingyoubeapartofmyteamhaseasedtheburden.Anditgivesmehopethatwewillbetogetheragainsomeday.

TomydaughterHolli,Ishallalwaysrememberthissummerasamagicaltime.ItwasspecialbecauseIspentitwithyouwhilewritingmybook.WritingbydayandwatchingHarry Potter movies by nightmade for amystical world that only you and I lived in.WalkingbarefootonthegroundandpretendingwecouldaccomplishanythingmademefeellikeIcouldsoar.Holli,you’retheonewhospendsthemosttimewithme,andyourgentlespiritisthesweetestforcethatkeepsmegroundedandlookingformagic…inthewoods.

Tomyson,D.J.,youinspiremeeverytimeI’maroundyou.IrememberafterIfinishedmyfirstbook,youlookedatmeandsaid,“What’sthenextthingyouwanttodo?Don’tyouneedanotherchallenge?”Thankyouforallthelate-nightdeepandmeaningfultalks.Ican’twaittoseewhatyoudonext.Don’tyouwantanotherchallenge?I’mwaitingtoseewhatyou’lldonext!

ToChrisJohnston,thankyounotonlyformakingallmywebsitesbeautifulandkeepingeverything running smoothlybutalso forbeingcreative, inspiring, and steady.Wehavefuninthisprocessofcreation,andthereissomuchmoretocome.Iseegreatnessinyouandalwayshave.Icountitasagifttohaveyouinmylifeandbusiness.Iamsorryforthemillionsoftextmessagesandhundredsofproblemsthatabusinesscreates,butyouliftthepressure again and again. Togetherwe have done the impossible and this hasmade usmighty!

ToJaneHorning,whohasmademeabetterwriterbyeditingallmyblogsandtakingsomuchpressureoffme.You’vebeenawelcomeadditiontonotonlymybusinessbutalsomylife.IlovehowyoushareyourheartwithmeandhowIfeelsocomfortablesharingminewithyou.Ihopewewillhavemanymoreyearsoffunandgrowthtogether.

ToJenniferEngland,thankyouforalltheediting,especiallyyourexpertiseinscientificfootnotes.Ireallyenjoyworkingwithyouandhopetodomuchmoreofitinthefuture.ThanksforalwayssupportingmeandbeingsomeoneIsoenjoytalkingto.Youhavesomanygiftsand talents that somanyhaveyet todiscover. Ihopeyouwilluse themandenrichusall.

ToJeremiahEngland,whoisthebestvideographeragirlcouldhave.Wehavecreatedsuchwonderfulthingstogether,andIhopetodosomuchmore.You’reaninspirationtowatchandprobablyoneofthemostcreativepeopleIhaveeverknown.Igetathrilleachtime youmove to higher and higher levels of success. You’re doing exactly what youshouldbedoing—andyou’redoingafabulousjob!

ToShelleyHanna,who has donemore forme than justmake graphics and fabulousrecipes. I appreciate your support again and again throughout this whole process ofwritingabook.Fewpeopleknowofhowyouhaveinfluencedmylifejustbybeingyou.Yourfriendship,longtalks,andhelpatmyclassesmeantheworldtome.ThereisnothingbetterthanhavingShelleythere.Ihavereservedaspecialplaceinmyfamilyjustforyou.

TomysisterDanette,wholetsmecallherwhenIdon’tknowhowtointerpretscientificdata and then makes sense of it all. Thank you for encouraging me to write a book,listeningtoallmydilemmas,andhelpingmegoformydreams.IhavealwaysbeenproudofyoursuccessinbusinessandyourPh.D.inscience.YoumakemebelievethatIcandosomethingspecial,too,forafterall,wehavethesamegenes.

Toallmysisters,Diane,Debbie,andDanette,whohavesupportedme,evenwhenI’vebeentoobusy.It’syourfriendshipandhowhardwelaughtogetherthatI lovethemost.YoumakemerealizehowluckyIamtohavesuchawonderfulfamily.

ToPattyGift,thankyouforbelievinginmeandforradiatingwarmthandkindnessinallyoudo.I’venevermetanyonewhoaspirestosuchexcellenceinthoughtanddeedandthen inspires the same inme.Working and knowingyou has enrichedmy life.When Igrowup,Iwanttobejustlikeyou.

TothefabulousstaffatHayHouse:Reid,Margarete,Dani,Darcy,Erin,Marlene,Sally,Richelle, and so many more. I’m grateful for all your wisdom and expertise. What aprivilegetobeapartoftheHayHousefamily,whichisadirectreflectionofallofyou.IhaveyettomeetonepersonfromHayHousewhoisnotwarm,kind,andgreatatherjob!Thankyouforallyoudo.Iammostgrateful.

ABOUTTHEAUTHORDonna Schwenk is the author of Cultured Food for Life and the founder of

www.culturedfoodlife.com.Foradecadeshewas theKansasCitychapter leader for theWestonA.PriceFoundation, aworldwide organizationmadeup of people dedicated torestoringnutrient-densefoodtothehumandietthrougheducation,research,andactivism.Donnateachesclassesaroundthecountrytoopenpeople’seyestothepowerofculturedfoods,whichdramaticallychangedherhealthandthehealthofherfamilywhenshebeganmaking and eating them in 2002. She and her work have been featured on radio andtelevision—including two PBS specials—in Britain’s Daily Mail, and in magazinesincludingEnergyTimes,VegetarianTimes,andMotherEarthNews.

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