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My Favorite Cultured Vegetable Recipe


My Favorite Cultured Vegetable Recipe

Cultured Veggie Favorite

Adding Extra Minerals To Your Veggies

"It is not so much our friends' help that helps us, as the confidence of their help." Epicurus

Shelley & me jpegA few years back, a woman named Shelley came to my cultured food class. I couldn't stop staring at her while I spoke, and I told my daughter that I thought I saw a light over her and was trying to figure out where it was coming from. She had been very sick when I first met her, and a year later she was a different person through eating cultured foods. She has become a dear friend,  and she is also the person who created the cultured food pots you see all over my website.

When I was working on my first book I was wishing that I could have graphics in my cookbook, but I didn't have the skill for this. A few nights later, Shelley sketched out these pots that were in her head.  She told me she couldn't sleep until she did, all the while never knowing that I had been wishing for graphics just a few nights before. I never knew that Shelley did this for a living, and when I saw those pots I could hardly believe my eyes.

logo shelley sketches

A few months later, we got together and she gave me a jar of cultured veggies she had made. They were so spectacular that I kept getting them out of the fridge to have another bite. I couldn't figure out what the unique taste was and I kept trying to figure it out. She gave me the recipe and I revised it because I didn't have some of the special minerals and prebiotics she added to it. This became my husband's favorite cultured veggies recipe and I have made gallons of these veggies for him.
I recently bought all the products she used in the original recipe, made it again, and it wowed me. The previous version was wonderful, but with the added Ocean and  Ancient Earth minerals (which cultured veggies love) and the prebiotics, the taste soared to new heights. I have fallen in love with these added products, and not just for what they add to my cultured foods. I take them to optimize my daily life. We all need minerals and we don't realize how essential they are to our wellbeing. During this time, I was experiencing some pain in my arm from spending so much time writing on the computer, sometimes 18 hours a day, and it started to really bother me. I began doing yoga to strengthen and stretch the muscles that were stressed. It helped, but when I added these minerals, the pain went away so I bought some to sell in my store in hopes that maybe they could help others, too.

shelley's orignalShelley's life has encouraged me in so many ways. She encouraged me to write my first book when I thought I couldn't. She is someone I can pour out my heart to and completely be myself with. I thought I was helping her get better when she was sick, and she turned around and has helped me tenfold. This is what happens to you when you feel better and you help someone do the same. It starts a chain of events and we all wind up helping and loving each other. It's time you all felt good again - you never know whose life you will touch in the process. Shelley has certainly touched mine and continues to do so, and that light I saw over her . . . it was real.

"There are two ways of spreading light: to be the candle or the mirror that reflects it."Edith Wharton

Shelley’s Cultured Veggies - The Original Recipe
You don't have to add these special minerals and prebiotics in this recipe; if you don't include them, it will still taste great. Although it does give it a flavor that is irresistible! The microbes that ferment these veggies love minerals and prebiotics, and so does your body. They will make your veggies extra special when you add them. When microbes are happy, you can see it in the jar. I call it bubbles.~Donna
Print Recipe
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  • 1package Cutting Edge Culturesor you can use 1/2 cup kefir whey
  • 1cup Waterto mix starter culture
  • 1head cabbagegreen or purple
  • 6whole carrots
  • 6 kale leaveschopped. Substitute spinach leaves
  • 1/2 white onion
  • 1/2 green apple
  • 1clove garlicminced (add more if you like garlic)
  • 1Tablespoon Celtic Sea Saltmakes veggies more crunchy
  • 2Tablespoons parsley flakesor chopped fresh parsley
  • 2Tablespoons Bragg Organic Sea Kelp Delight Seasoning
  • WaterFiltered or purified
Optional, but so delicious and extra good for you:
Servings: gallon
  1. If using the starter culture, stir together the culture and water. Let the mixture sit while you prepare the ingredients—around 10 minutes. If using kefir whey, add it when the recipe calls for culture.
  2. Shred the cabbage, carrots, onion, and green apple.
  3. Assemble veggies into a large bowl and add garlic, salt, and seasonings. (You may need a couple of bowls depending on how large of a batch you are making).
  4. Add optional ingredients now, Prebio Plus, OceanPlant Extract, Ancient Earth Minerals. *Twist open capsules, sprinkle contents on veggies and discard capsules. Toss to combine all the ingredients.
  5. Pack the shredded veggie mixture into a one gallon jar or the equivalent of four quart-size containers. You can use glass or ceramic containers that can be securely sealed.
  6. Add Cutting Edge Culture, or kefir whey, and cover with water, leaving an inch or two at the top.
  7. Seal the container and let it sit on your kitchen counter, out of direct sunlight, for 6 days. After 6 days, place the container in the refrigerator.
  8. Check the vegetables every day to make sure they are fully submerged in the water. If they have risen above the water, simply push them down so they are fully covered by the water. If any white spots formed because the veggies rose above the water, do not worry. Remember, this isn’t harmful. Just scoop out the vegetables that have the white spots on them and push the rest back under the water.
Recipe Notes

Storage note: This kraut can be kept in a covered airtight jar in the refrigerator for up to nine months.

48 Responses to "My Favorite Cultured Vegetable Recipe"
  1. Shelley’s recipe looks interesting – but I have not even tasted the cultured veges I refrigerated 3 years ago (still crunchy). I use Himalayan salt with dairy kefir whey as the starter. I have added dried shredded seaweed to some of my jars. A friend’s husband tried some of them and said they were the best he had tasted (my friend almost did not get any!) If I use Himalayan salt and packaged seaweed are the minerals still helpful?

  2. Hi Donna!

    I can’t purchase the Body Ecology Ancient Earth Minerals right now but am wondering if food grade Diatomaceous Earth would be a good substitute, as it’s a mineral and 89 % silica!

    Thanks so much, for all that you do! 🙂

  3. Donna, Could you tell me if you have a solution or cultured food for someone that suffers from perasites and she have sores on the skin on her legs at times .The doctor’s do not know what to do for her. They are presently drinking my kefir juice and they have just started eating Your Kraut rec. that I make for them I love the recipes that I have tried so far.Thanks ,Hope you can help. Dorothy

  4. I bought all of the ingredients for this, but realized I cannot buy the Body Ecology products locally, so I ordered them. I have the veggie recipe going without them, but I wondered if I can just add in the Body Ecology supplements when they come even if the veggies have already been culturing a few days?

  5. I love your book…but I am not sure I am having success! Day before yesterday I made Donna’s Dills and the saurkraut with orange juice……and the sourdough bread!
    #1. the bread did not cook at all in the middle. I will check the temp of my oven but it could not be too far off as I have not had trouble with anything else.
    #2. One jar of pickles has a slight white film on the top. I just stirred the stuff in ad the wonder if it is OK. It was too thin to scoop off. The pickles WILL NOT stay submerged….they just float to the top!
    #3. The cabbage with orange and apple also does not stay submerged. Will it be OK?
    I also was healed of asthma 5 or 6 years ago drinking raw milk kefir and lots of coconut oil! Your book is so helpful I have ordered 2 more for married daughters!

    • 1. if you bread didn’t cook in the middle it might be your pan and you can always put it back in and cook it a little longer even after you cut into it. Next time just increase the time by 5 to 10 minutes just watch it.
      2.Its ok if its in the water but it might increase it and make it more so. Always try to use the freshest cucumbers possible.

      • I am so confused, especially after reading on the Wild Fermentation site. Do I toss the jars with the white film? Some sites say the air is what causes the mold, but then I read to leave the lid on loosly, which woud let in more air? And is this white film mold? I am scared of it all at this point!!

  6. Donna, I wanted to thank you for your site and for this recipe in particular. I have attempted to make tasty cultured veggies several times over the last few years without much success. I FINALLY started using your co2 releasing jar tops and this recipe and I’m in love! They turned out wonderfully delicious. After only a couple of weeks I’ve eaten them all and and making another batch today. 🙂

  7. I want to make “Bubbie’s Pickles and Kraut”. Do you have a recipe for pickles and sauerkraut that will taste like Bubbies ????

    Thanks in advance,


  8. It makes my heart sing and puts a big smile on my face to hear your story about Shelly and all the other comments of people you have helped on this and all your other threads..and continue to help. I have had my pro biotic membership for months and have just started to really use it because I have started to make Milk Kefir. Have been doing Kombucha and other cultured vegi’s for years. I can’t tell you how much you have taught me and in your honor, I keep passing the info on to friends and family. We met so randomly buy paying it forward and just wanted to say thank you again for all you do with such a passion! Sending Lot’s of Love and Light your way always.

  9. Shelly’s recipe sounds amazing! Is it necessary to use anything but sea salt to ferment veggies? also is it critical to only leave on counter 3 days. I understand it takes longer to ferment with just salt and have also heard if you ferment longer for like 12 days it will decrease the histamine in the ferment for those that are sensitive. Donna, can shed some light on this please.

    • It is better and you get more probiotics if you use a culture. It needs to ferment for 6 days and you can ferment it longer. I have heard that people with histamine sensitives have no problem with fermented foods if they take and enzyme called DAO.

  10. Hi, Donna, I’ve just made my first few batches of cultured veggies. As I’m finishing them, I have a lot of juice left and I feel bad throwing it out. Can it be used for anything else? Can it be used to make more cultured veggies or as a starter?

    Thank you for all your advice!

  11. This recipe is amazing! This was my first time making fermented veggies in several years, so I was a little nervous, but it turned out wonderfully. I can’t stop eating it and just had a big bowl for dinner! My husband loves it too and has already asked that I start the next batch so we won’t run out 🙂
    I used whey and a bit more salt since I didn’t have all the extra goodies on hand. I’m glad that the recipe makes such a large amount ’cause it is going fast! This will definitely be a staple recipe in our house, and was a great way to reintroduce myself to the wonderful world of cultured veggies! Thank you for posting this recipe!

  12. Hi Donna,
    I accidentally got a little kefir in with the why for this recipe of fermented veggies. Will that cause any problems?
    I’d so very much appreciate your help!

  13. Without a doubt, your friendship with Shelley is Devine Intervention. I love how you are helping others and others will help others. The joy we get when helping others is our reward. I’m looking forward to becoming a pro at probiotics and helping many others. I’m certain many others will do the same!! Looking forward to Saturday during your live presentation!!!

  14. Donna,
    Thank you for your truly amazing heart to share your success and healing tips. I have a daughter with many of the same problems that it sounds like Macie has had and you are inspiring. I cannot get my daughter to drink the bone broth and am wondering if you think that is a deal breaker. Also, I saw your post today on facebook about probiotic pills and wonder if you thought it necessary to still take them when doing the trilogy. Thanks for your wisdom and message of hope. You are such a blessing. I am loving your book!

  15. Can you cook or heat the cultured veggies and have them maintain their nutritional and probiotic value? I was thinking about doing a corn beef and sauerkraut recipe in the oven or crock pot. I was also thinking about culturing veggies and then roasting them in the oven. Again I have the same question about destroying the benefits.
    One last question on the same issue. I put the sauerkraut in the refrigerator after fermenting so it is cold. Can it be heated in a microwave or should it be eaten cold?
    I made my first jar and I’m not sure how to really use it.

    Thanks so much for your wisdom.

  16. hi there…i’ve been making kombucha for over a year and have shared many baby scobys….i’m about to attempt homemade kefir this weekend i hope, and cultured veggies also very soon…i’m wondering if i can add store bought sauerkraut (eg Frank’s) to my jar of bubbie’s sauerkraut (trying to make it last longer!)
    thanks in advance for your reply.

  17. Dear Donna,
    First of all I would like to thank you for all your fantastic recipes . I leave in Macau ( south china) & tried to order some of your products . It is impossible !!! Please see that your fans that lives as far as Asia can buy your products . Thank you.

  18. I’m sure you could could eat this anyway you like- served as a condiment, added to salads, eggs, etc.
    I have small children and although they have a “taste” for kombucha, dairy kefir, pickles, and sauerkraut., it’s usually just put on their plate. Could you provide a few examples of how I could serve this to them other than a side. Some thoughts of mine would be adding to potato salad or quinoa pasta and tuna salad or rice with beans? Your thoughts are appreciated.

  19. Hi Donna I’ve had a couple of unsuccessful attempts at culturing veges without a starter (using a prebiotic drink instead) but have now bought a starter culture and am ready to try again. I am reluctant to start with making such a large quantity, so want to start with just making a small amount, like 1 quart jar instead of 4. Do I adjust the quantities of everything like the sugar and salt as well as the starter culture in proportion to the amount of veges e.g. only use 1/4 or 1/2 a sachet of starter as well as the other ingredients? Also if I don’t have any sea kelp delight seasoning do I add extra sea salt? Thanks Kaye

  20. I love cultured veggies. The Mexican restaurant we go to doesn’t have the typical food. It has a tilapia taco that is good, but the slaw is cultured veggies! I couldn’t believe it the first time I tasted it. I asked the manager where he got it since I made the same type of slaw. He grinned and shook his head.

    • I’d love to know what Mexican restaurant that you go to and get cultured slaw! I want to go there!
      I can’t wait to make Shelly’s recipe! Thank you for sharing!

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