I have two big pink peppercorn trees in my yard. I dry the peppercorns and use them in my pepper grinder and also when I make pickles. I love the mild pepper taste and I like to see them floating in the jar while my pickles ferment. I like to make these in quart jars…

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Buffalo wings are all the rage these days. But did you know that the first plate of wings was served in 1964 at a family-owned establishment in Buffalo called the Anchor Bar? The wings were the brainchild of Teressa Bellissimo—she covered some wings with her own special sauce and served them with a side of…

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This kraut that tastes like blueberries is not only delicious but the juice is incredible too. When my kids were little they loved to take the juice when they were sick. They loved the flavor and it works speedily to heal and help them recover. This pairs well with sprouted tortilla chips. They are becoming…

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This dip is packed with kefir cheese, cultured veggies, and a wallop of vitamin C! We served this kefir dip at my Trilogy class. My husband went around with a bottle of Chipotle Hot Sauce asking everybody if they’d like a little in their dip. People went crazy for this and we’ve been making and…

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Mini Sweet Peppers usually come in a mixed bag with yellow, red, and orange peppers. They are not spicy – they are deliciously sweet and savory when cultured. They make a wonderful salad or sandwich topping!

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This recipe was given to me by my friend Shelley, who also invented Shelley’s Cultured Vegetables. She has a flair for making great cultured veggie combinations and this one is wonderful too. Beets are powerful foods! They cleanse the liver and kidneys and are essential for healthy nerve and muscle functions. You can’t beat beets!!

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This cultured veggie and fruit combo can get really cultured due to the sugar in the carrots and apples so eat it within a few weeks for the best taste, which won’t be a problem. This is crazy good and hard to resist. One of my favorite recipes. 🥕

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This soup has lots of prebiotics and probiotics which will be a feast for the microbes that call you home. It’s comforting, yummy, and packed with nutrients that your body can use to make you into a new you! Remember you are what you eat and soup can be probiotic too! Probiotic soup for the…

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We named this Thank You Kraut because it is perfect for Thanksgiving. It’s loaded with cranberries and cranberry juice, which give it quite a unique flavor. You can serve it as a side dish or with crackers or a veggie platter. Or, if you’re like me, you can pile it on top of leftover turkey…

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This one is loaded with fermented garlic and SCOBYs. This dressing is a powerful detoxifier and a delight to the tastebuds! This is a powerhouse dressing!

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Kimchi is an ancient dish that Koreans have been making for centuries. In fact, it is their national dish, and I’m sure that every family has their own recipe. My recipe is not as spicy as some, but you can adjust the seasonings to suit your taste.

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Lemons are superfoods: they are a digestive aid and a liver cleanser, and they contain many nutritious substances such as citric acid, calcium, magnesium, vitamin C, bioflavonoids, and pectin. All this goodness promotes immunity and fights infections and helps with allergies, and the peel acts as a prebiotic!

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Acorn squash is a good source of Vitamins A and C, and these vitamins will increase when you ferment the squash. This is the beauty of lacto – fermentation. It helps you absorb the nutrients more efficiently and it increases the vitamins that are present.

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Fall never tasted so good! The tangerine hue, in butternut squash signifies its many nutrients. It’s has very high levels of beta-carotene (which your body automatically converts to vitamin A) and a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. If you haven’t tried my wisdom kraut you’re in…

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These fast-fermenting veggies taste almost the same as regular carrots and celery. If ginger is added, it gives it a zesty note. But you can leave it out if you think your kids would prefer them plain. I love seeing little kids hold the little carrot coins in their hands. I also love to fill…

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These can get a different taste than veggies made with a starter culture depending on the taste of your kefir whey. Always use fresh kefir whey when making cultured vegetables for the best taste.

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I always add a starter culture to my cultured vegetables. It makes them last longer and have more probiotics and I also like the way they taste. Check out more about super charging your vegetables with Cutting Edge Culture.

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This is my favorite summertime pasta dish. It uses fresh cherry tomatoes and it is super easy to make and oh so fresh. Throw a bunch of the ingredients in a food processor or blender and pour it over your favorite pasta adding chunks of fresh mozzarella cheese. You gotta try this recipe you will…

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Asparagus is a prebiotic and you can change your gut flora in a day just by eating a few stalks of asparagus.

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Carrots cultured in just a couple of days. They stay crisp when cultured and don’t get very sour due to the sugars content in the carrots. These are wonderful added to recipes and taste great as a snack. Don’t over ferment them, 3 days is all it takes.

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People love this delicious cocktail grapes that I serve at my classes. They pop in your mouth with a multitude of flavors. You’ll get a hint of cinnamon, clove, ginger, garlic and green onion all in one bite. You can stick them on skews with slices of cheese and other fruits for a snack or…

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I made this dip in California for a class and a local shoppe picked up the recipe and started serving it on their menu. People go crazy for this dip and it’s fun and easy to make. You can make it more spicy by adding a little juice from the fermented jalapeños. It’s creamy and…

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Apples and kraut are a wonderful combination and one I use a lot when I'm making kraut. Apples are a prebiotic and so you will get lots of extra probiotics from adding apples to your kraut. I think everybody should eat more apples. Those who eat apples are 28 percent less likely to develop type…

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One of the biggest benefits of soaking beans and legumes is that it helps to decrease the enzyme inhibitors. Enzyme inhibitors are anti-nutrients that are naturally occurring compounds found in plant seeds. They interfere with our ability to digest vitamins and minerals within the plants. Soaking the beans for 8 hours and then cooking them…

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You can make all kinds of juices and add cultured veggies or kombucha to the juice. The combinations are endless. Stay tuned – we are going to be adding a lot of juice recipes to my Biotic Pro membership site.

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The walnuts is this dip give it a unique flavor. I love to top my salads with a spoonful of this for extra flavor. Check out the Cultured Food Dinner video for details about how to make this dish!

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This is delicious with just cabbage but you can add other ingredients such as spinach, carrots, seasonings, etc. You must use salt if you don’t use a starter culture. It is necessary to keep the PH correct and keep the bacteria at a safe level.

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Everyone who tastes this describes it differently. Some say that it tastes like bread stuffing or spicy sweet potatoes and even spaghetti. I just don’t know how to explain it to you, so you’re gonna have to try it and see for yourself.

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This is a beautiful salad that is chock full of veggies, probiotics, and delicious sourdough bread. The bread soaks up the wonderful probiotic dressing and fermented tomatoes add an extra probiotic twist. Use leftover sourdough bread. It even works great if it’s a little hard – it absorbs the flavor and makes for a great…

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These get gobbled up at parties and they’re fast and easy to make. Kids love them and they get billions of probiotics in each bite. Cultured pickles have properties all their own. They can help with rehydration on a hot day and athletes use the juice to help they stay hydrate during strenuous sport activities.…

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Throw these on a salad or in your soup. I absolutely love this cracker-like crisp made of cheese. Make a bunch they’ll go fast! I love that you get so many probiotics in the veggies and cheese. It's billions of probiotics in one small cracker. They're a great snack or make them a meal!

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Taco salad is one of my favorite salads. You can add so many different types of probiotics to this salad. Try topping with a little kefir cheese for extra flavor. Making a jar of cultured salsa for this salad is one of the easiest fermented foods to make. I have lots of cultured salsa recipes…

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This is a fun way to culture your broccoli. If you like broccoli salad made with raisins and carrots, you will love this. Just take it out of the jar and mix with some of my kombucha mayo (recipe in my book). You can also just use it as a topping for your salad. Add…

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You can use any cultured vegetable, but Shelley’s Cultured Veggies is the best and has extra seaweed cultured into it. Research suggests that seaweed can also help regulate estrogen and reduce the risk of breast cancer. It is also know to reduce inflammation. Use seaweed when making cultured foods and it becomes a superfood!

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This is finger food. Kids and adults alike love dilly beans. You get lots of fiber in green beans which helps feed your microbes — prebiotics!. They also act as an easy source for acquiring vitamins like vitamin A, C, K, B6, and folic acid. They ferment fast and last for months in your fridge…

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This is a baked sweet potato topped with cultured vegetables then topped with a dollop of kefir cheese. It’s an easy way to get lots of probiotics and it’s super yummy too. This also works on white potatoes, and it’s fun to change the type of cultured veggies you top it with. Give it a…

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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…

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I love love this salad. It’s super easy to make and has lots of sweet and savory flavors going on. You can change it up by adding different cheeses and nuts or extra veggies. You can use any of your favorite dressings or top this salad with Apple Kefir Dressing . Click the words to…

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This is one of my very best kraut recipes. It has a wonderfully orange flavor that tastes fantastic. If you don’t like the overly sour taste of kraut then you will love this recipe. Kids and adults love the taste and you get extra vitamin C too!

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Cinnamon is surprisingly delicious in pickles. You just need to throw in a couple of cinnamon sticks and let them ferment. Try it, you'll like it!

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Forget the siesta – have a cultured fiesta! This dip is full of fiber, nutrients, and probiotics that are so filling that you can make a meal of it. It’s also loaded with enzymes to help you digest and receive more nutrients from all the veggies and beans. It’s super easy to throw together and…

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Super spicy, throw them in any Mexican dish for extra flavor and probiotics. I try to eat a lot of carrots. Vitamin A that is found in carrots (from beta-carotene), can make a big difference in the health of the body. Researchers at the Jules Stein Institute at the University of California at Los Angeles…

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I use my own fresh sprouted pasta made by hand but you could even put this over zucchini. I take a zucchini and a vegetable peeler and peel it in strips and then place in a pan with a little olive oil for about 5 minutes. Then pour the pasta over top.

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These are super easy to make and a great way to serve your tomatoes. These are best to eat within a couple of weeks. The acidity of tomatoes tends to break them down and make them soft. Make sure you add the salt as this will help preserve them longer. Try using these in my…

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One jalapeño contains the following; Calories: 4; Fiber: 0.4 grams; Vitamin C: 10% of the RDI; Vitamin B6: 4% of the RDI; Vitamin A: 2% of the RDI; Vitamin K: 2% of the RDI; Folate: 2% of the RDI; Manganese: 2% of the RDI. Now ferment that same jalapeno and you’ll get probiotics too! These…

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Hummus is a gateway to everything else in your refrigerator. Scoop out some hummus with cultured carrots or cucumbers are yummy too. Hummus is a good source of protein and fiber, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. Hummus is something I always have in my fridge.

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Garlic contains anthocyanins, water-soluble pigments that turn blue, green, or purple in a fermenting solution. While this color transformation tends to occur more often with immature garlic, it can differ among cloves within the same head of garlic. The garlic flavor remains unchanged, and it is totally edible without being harmful in any way. Fermenting…

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Don’t forget to use this salsa in the Pico Bean Dip Recipe! This has a sweet and sour taste that gives flavor to many mexican dishes. Vitamin A is abundant in peaches, which is essential for sharp eyesight. It also protects against lung and mouth cancers, and helps maintain healthy mucus membranes and elasticity in…

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One of the secret ingredients in this recipe is the Nutritional Yeast. It has a cheesy flavor and is really tasty. A spoonful of nutritional yeast is like taking a high-potency B-vitamin complex. A serving will generally stock you up with a couple of days worth of thiamin, riboflavin, niacin, B6, and B12, and a…

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Tomatoes tend to get soggy the longer they ferment. This is due to the acidity of tomatoes. Salt will help keep vegetables that are fermenting firmer and crunchy, so don’t skip the salt. This is one of my husband’s favorite cultured vegetables and one he will actually make himself. We love to serve this with…

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Use this salsa and Fermented Jalapenos to spice up your Mexican dishes. Cultured salsa is one of the easiest ways to get your family to try cultured foods. They are made in a blender so they’re super simple. I don’t know of a person who doesn’t like salsa. Salsa is chocked full of nutrients and…

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This yummy salsa is a snap to make. It’s super easy and it’s made in a blender. This is a great way to get people to eat cultured veggies. Everybody loves salsa, so just ferment it and they’ll never know they’re having billions of probiotics in every bite. Tomatoes are one of natures wonder foods…

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If you have ever had Bubbies Pickles, then you will like these pickles. You can even use these ingredients to make Dilly Green Beans. Fermented pickles have billions of probiotics and I have a pickle almost everyday. It only takes three days to make them and they will last up to nine months in your…

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You can also make these into bread and butter chip pickles. Just leave the cucumbers and onions in thin slices instead of chopping and dicing them. These are really good on sandwiches.

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This is one of my favorite summer dishes. Super easy to throw together and a real crowd pleaser. Black beans contain quercetin and saponins which can protect the heart. Black beans also contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. You can let this ferment for an…

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I made this for a friend who came to my house for lunch. After eating it, she declared that she could eat this soup every day for the rest of her life and never tire of it. This is a super easy soup and one you will love. The coconut gives it a rich taste…

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