The Most Powerful Cultured Veggies

I had no idea just exactly what I was making when I created this recipe several years ago. I just thought the combination tasted good and seemed to give me spectacular results during cold and flu season, so I kept making them and giving them to my family. Fast forward a few years later and one of the greatest discoveries I have found lies in the jar. I have been learning a lot about the immune system and what is actually going on inside of us. Our guts comprise at least 80% of our immune system and if your gut is healthy, guess what? Your immune system is too! Probiotic cultured foods are an important key but so is something else. Prebiotics are my new frontier of discovery, and all the things I am learning are blowing my mind.

All the forces in the world are not so powerful as wisdom that has been discovered by someone who needs it.

Cultured Veggies

What Are Prebiotics?

CarrotsJar660px copyWhat are prebiotics? A prebiotic is a specific category of foods that are food for bacteria. They abide in many fruits and vegetables and even the fermented peels of oranges and lemons will create prebiotics. A prebiotic is made from soluble fibers that have no calories and your body cannot digest these fibers, but your bacteria can. These non-digestible prebiotic fibers make your good bacteria grow like crazy! Remember when fiber was all the craze? I never understood this, but now I do. It was feeding your bacteria and allowing it to do its job. But here's the kicker, if you don't have a lot of good bacteria in your gut, prebiotics can make other bacteria that are not helpful grow too, and you don't want that. You want lots of beneficial strains of good bacteria which you can get by eating cultured foods. I can't stress enough to you how important this is. It's changed so much in my life and body and I am pumped about it. The more good bacteria you have, the stronger and more powerful your immune system becomes. You can't mess with large amounts of good bacteria; they want to dominate, control, and kill harmful pathogens to keep you healthy. They're smart and want to hold the fort inside of you strong and keep enemies at bay. They strengthen the bowel wall, improving the body’s ability to absorb essential nutrients such as calcium and magnesium. They also produce hormones that control appetite, anxiety, and more. In a world where scary viruses are going crazy, you need cultured foods and prebiotics to keep you strong.


Consuming prebiotics daily with cultured foods can change your gut bacteria in a day. Here are some of the prebiotics that helps you grow a healthy gut: jicama, bananas, onions, garlic, chicory root, Jerusalem artichokes, leeks, dandelion greens, asparagus. celery, the stalks of broccoli (not the florets), the peels of oranges and lemons that are fermented, red wine, honey, and some whole grains. Check out this article for more info. Prebiotics as Important as Probiotics.

Never stop learning, because life never stops teaching

I have some type of prebiotic every day now and what is so surprising is that this recipe has 4 prebiotics in it. I had no idea when I was making this that it was doing more than just giving me probiotics. It was also feeding the bacteria as well. No wonder it's so effective at keeping colds and flu at bay - it's all the prebiotics in this recipe that makes it super powerful! I am making all sorts of new recipes with tons of prebiotics and I sell a prebiotic too, in the product Prebio Plus. If you can't eat these foods, you can add a scoop of the prebiotic Prebio Plus and it will make a world of difference. You will notice it after the first dose. Your stomach might start to gurgle and that's the bacteria having a feast. You can put this prebiotic in hot or cold foods, so I add a little bit to my tea every morning and I also feed it to my kefir grains, and oh my, they love it. They will grow like crazy and it will also help you make your kefir creamy again after it has separated. Add a small amount of Prebio Plus, shake up the jar, put it in the refrigerator, and the next day your kefir is creamy again. Bacteria need food, too, and when you give them what they need, you will feel it in many ways. You'll feel better, lighter, elimination will be easier and more frequent, and flu and colds will be a thing of the past.

I'm devoting an entire chapter in my new book to prebiotics, and I can't wait to share with you more of the things I have learned. They're every bit as powerful as probiotics. It's exciting stuff. I'm still growing and learning, and I love that I was already making recipes with prebiotics without realizing it. Eat your cultured foods and add prebiotics, too, and your gut bacteria can change overnight. This recipe has everything you need to accomplish the task. I just made a new jar myself! I really do love bacteria - somebody has to! They've taught me so many things and continue to do so. They've become my master teachers.

"I am still learning"Michelangelo, age 87

Flu Prevention: Cultured Veggies

These are a little spicy, and a little sweet and sour. They are wonderful for digesting your food, building up your immune system, and helping your adrenals feel nourished. It is the flavor I love the best. I'm a foodie and it has to taste good! Lactobacillus plantarum is abundant in cultured veggies and has, anti-inflammatory properties. I have found it significantly helps when dealing with a cold flu or virus. In a large scale study done on mice, when they were administered Lactobacillus plantarum, it led to a significant improvement in mouse health and inhibited the virus from proliferation in their lungs. Lactobacillus Plantarum improves immune function and creates resistance against colds and flu while shortening the duration time as well. Lactobacillus plantarum is a transient resident of your body, which means it doesn't last long. It fiercely attacks pathogenic, bad bacteria in our bodies. It helps our own native bacteria grow stronger, and helps us be more resistant to future invasions of pathogens. Your immune system loves this bacteria and with good reason, it keeps order in your gut and will greatly assist you in staying healthy, or helping you recover more quickly if you do get sick. There are lots of prebiotics in this recipe. You'll get gazillions of extra probiotics as the good bacteria feeds off the prebiotic foods such as jicama, apples, oranges, and garlic in this recipe. It's a superstar probiotic recipe that taste so very good!



  • 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.
  • Finely shred the cabbage, jicama, apple, spinach, and onion using a food processor or a hand shredder. Add to a large bowl.
  • Add the garlic and salt to the bowl and toss to combine. Pack all ingredients into jars.
  • Add the orange zest and juice, Cutting Edge Culture or kefir whey, and cover with water, leaving an inch or two at the top.
  • 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.
  • 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.


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