Cultured Veggie Favorite

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

Many years ago, 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.


Shelley's veggies

Adding Extra Minerals To Your Veggies

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 love all the minerals and prebiotics she used in the original recipe and I saw such a difference in how these veggies made me feel. The previous version was wonderful, but with the added  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 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 Wharto

Extra help for your cultured veggies

Ancient Earth Minerals

Prebio Plus

Shelley’s Cultured Veggies - The Original Recipe

This is a special recipe made by my friend Shelley. It's so delicious and one of my husband's favorite recipes. It has a wonderful story connected to it and you can find that here. My Favorite Cultured Vegetable 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, they do 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 them in the jar. I call it bubbles.
Servings: 1 gallon


  • 1 package Cutting Edge Cultures - or you can use ½ cup kefir whey
  • 1 cup water, spring or filtered with minerals - to mix starter culture
  • 1 head cabbage - green or purple
  • 6 whole carrots
  • 6 kale leaves - chopped. Substitute spinach leaves
  • ½ white onion
  • ½ green apple
  • 1 clove garlic - minced (add more if you like garlic)
  • 1 tablespoon Celtic Sea Salt - makes veggies more crunchy
  • 2 tablespoons parsley flakes - or chopped fresh parsley
  • 2 tablespoons Bragg 24 Herbs & Spices Seasoning
  • water, spring or filtered with minerals - Filtered or purified

Optional, but so delicious and extra good for you:

Every ingredient with a link was selected by me to make it easier for you. I may receive a small affiliate commission if you buy something through my links. Thank you! ❤️


  • 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.
  • Shred the cabbage, carrots, onion, and green apple.
  • 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).
  • Pack the shredded veggie mixture into half-gallon jars or the equivalent of four quart-size containers. You can use glass or ceramic containers that can be securely sealed.
  • Add Cutting Edge Culture, or kefir whey, and cover with water, leaving an inch or two at the top.

Adding Extra Minerals and Prebiotics.

  • Twist open the Ancient Earth mineral capsules and sprinkle the contents on the veggies. Discard empty capsules.
  • Add a scoop of Prebio Plus to the jar and mix contents with a spoon and seal jar with a lid.
  • 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.
  • 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.


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

Listen To My Podcast

I want to share with you my favorite cultured vegetable recipe and how it came to be. It's been quite a journey and I love all the things I learned from making cultured foods. Tune in, listen, and get the recipe too!

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