What is Cultured Veggies?

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Food Preservation Technique

Through the ages, fermentation has been used to preserve food. There are different fermentation techniques from all around the world and it’s amazing how great it tastes and how well it works!

there was a time when I was wrong

I use to think that fermentation meant that you had to let something rot to get the full effect of it. It was illness that drove me to find out more and I soon discovered how wrong I was.


Fermented Vegetables are safe

“Properly fermented vegetables are actually safer than raw vegetables,” says Fred Breidt who works at a lab at North Carolina State University, Raleigh, where scientists have been studying fermented and other pickled foods since the 1930s and he goes on by saying “With fermented products, there is no safety concern. I can flat-out say that. The reason is the lactic acid bacteria that carry out the fermentation are the world’s best killers of other bacteria,” says Breidt,

Breidt adds that fermented vegetables, for which there are no documented cases of food-borne illness, are safer for novices to make than canned vegetables. Pressurized canning creates an anaerobic environment that increases the risk of deadly botulism, particularly with low-acid foods.

What you can expect to see


The fermentation process produces lactic acid bacteria that release gases while breaking down the veggies making it easier for you to absorb in your body. Bubbling is always a good sign! You may feel some fizzy tingling on your tongue when taste testing the fermented veggies and it’s good because that shows that the ferment is alive with probiotic microorganisms!


Fermented foods have different flavor profiles some are very pungent and others tangier depending on what you are fermenting the same goes for the smell. Your fermented veggies should smell fresh, sour and fermented.


Only taste when it smells good and looks good. It should taste tangy and bubbly. Fermented food also serves as a great pallet cleanser making the other food it’s eaten with more flavorful.

With fermentation an anaerobic (oxygen free) environment is created, this keeps out the pathogenic microorganisms – the bad guys. Lactic acid and other friendly bacteria and yeasts flourish in an anaerobic environment and lowers the pH making it even more unfavorable for the bad guys. Always keep the veggies submerged under the brine.


How does it work?

The term cultured vegetables loosely means lacto-fermented vegetables or sometimes also called fermented vegetables. It is called lactofermented vegetables because lacto refers to the lactic acid bacteria called Lactobacillus which is present on all fruits and vegetables. What makes this bacteria so special is the fact that it breaks down the sugars in the veggies, it then forms enzymes and acids like lactic acid which is a natural preservative that fights off harmful bacteria, it also promotes healthy gut flora and that’s why it works so well to keep the good bacteria happy. If your good bacteria is happy you are healthy and happy too! Studies have shown that fermented food contributes to mental health*


Makes your food more digestible

Studies have found that food fermentation doesn’t only preserve foods but it also increases the vitamin and enzyme content*, it even makes the food more digestible meaning you get more value nutritionally if you ferment your veggies.


Fermented food has a beneficial effect on Brain function

A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function*


Lactobacillus, which is present in fermented vegetables contributes to many health benefits*

  • Lactobacillus forms a part of our microbiome and regulates the friendly bacteria in the gut, it also reduces the numbers of toxic pathogens which causes disease.
  • It improves digestion, digestibility of foods and reduces flatulence
  • Stimulate immune functions. Futuristic research is showing that there are benefits with the use of probiotic bacteria to prevent infection rather than antibiotic therapy to treat infection.
  • Dr. Mercola sent his sauerkraut off to a lab to analyze it and have found that in a 100 – 200 gram serving of fermented vegetables there were literally ten trillion bacteria. That means that 60 grams of home-fermented sauerkraut had more probiotics than a bottle of 100 probiotic capsules!*
  • In The Gluten Summit, 2013, Dr. Natasha Campbell-McBride, MD, told Dr. Tom O’Bryan, “With every mouthful of sauerkraut you’re consuming billions of beneficial microbes which will be killing the pathogens in your gut driving them out and replenishing the beneficial flora in your digestive tract.”*


Lactobacillus plantarum (L. plantarum) have are quite amazing and is a powerful probiotic that’s present in fermented vegetables.

►Dissolves pesticides

one study has found that As reported in a study in the organophosphate insecticide Chlorpyrifos degraded rapidly during kimchi fermentation, and was over 83 percent degraded by day 3. By day 9, it was degraded completely.* * The probiotics found in kimchi used the pesticides as a form of carbon and phosphorus.*


Let’s make cultured veggies! 


Click on the picture to learn to make cultured cabbage with whey or cultured cabbage without whey.

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