Fermented Food For Natural Probiotics!

Fermented Healthy Foods,  Our Patient Alice M’s Recommended Recipes (modified)

Korean Kimchi Recipe

Kimchi is a famous fermented vegetable dish from Korea. Usually served as a side dish, there are more than 300 different varieties of kimchi, depending on the main vegetable ingredient used and the region or season in which they’re made.

Nowadays, you’ll see a lot of ready-to-eat kimchi brands in supermarkets, but no matter how convenient they seem to be, many of these products are often loaded with artificial flavorings, toxic fillers, and harmful additives, and have also gone through excessive processing that may have eliminated any living organism in them.   

To make sure that you get the quality, the freshness, and all the health perks that you’re after, I encourage you to make your own kimchi at home using this recipe:


  • 4 cups of water
  • 4 tablespoons sea salt
  • 1 head cabbage, shredded
  • 1 cup daikon radish grated or 1 cup asparagus cut into one-inch pieces
  • 2 scallions, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons fresh ginger, minced
  • ½ teaspoon cayenne pepper


  1. In a large bowl, mix a brine of the water and salt. Mix well to thoroughly dissolve salt. Add the cabbage and daikon radish. Cover with a plate or other weight to keep the vegetables submerged. Soak for 12 hours.
  2. Drain the brine from the vegetables, reserving the brine. Taste the vegetables for saltiness. If they are too salty, you can rinse the vegetables. If they are not salty enough, sprinkle with a little more salt (one quarter teaspoon at a time).
  3. Combine the asparagus, green beans, scallions, garlic, ginger, and cayenne pepper. Add to the cabbage mixture.
  4. Put the whole mix into a jar or crock. Pour the soaking liquid over the vegetables, making sure that they are completely submerged in liquid.
  5. Cover loosely with a clean cloth and set aside for three to seven days. The ideal room temperature to help with the fermentation is around 70 degrees Fahrenheit. If it is colder, the fermentation takes longer.
  6. Check the kimchi daily. Make sure the vegetables stay covered in brine. After three to seven days, the kimchi will taste ripe. Once this happens, place in glass jar in the refrigerator. It will keep for months.


Polish Fermented Pickles  

(online guide to fermenting pickles)


  • small (pickling) cucumbers
  • garlic
  • horseradish root  
  • Dill (with seeds and stalks)
  • water with salt (boiled) 1.5 Tablespoons salt for  4 cups of water   (3 tablespoons of salt / 4 cups water for fully sour pickles).


  • Wash cucumbers, peel garlic
  • On the bottom of the jar place 2 cloves of garlic, 3 strips of horseradish and some dill. Add cucumbers and on the top add again garlic, horseradish and dill.
  • Add warm salty water until they are covered.  Put the lid on the jar and leave until cool.You can make it in one big glass container, covering it  with flat plate and something heavy on it (to press), instead of multiple jars..
  • Idealy fermentation will proceed best with the jar open and covered with cheesecloth or an old clean white cotton fabric   (think t-shirt) secured with a rubber band.
  • Pickles should be submersed fully. Do this by placing a thoroughly clean flat stone or small glass storage container filled with brine over them to keep them submerged.  This will avoid mold growing on exposed dry plant material.  
  • For a variation of taste you can add more garlic or leaf from either grapes, black current or sour cherry tree. This will slightly change the taste of the cucumbers once they are fermented.

Fermentation may take a week to 10 days at about 65 degrees Fahrenheit (hotter temperatures may alter the taste and speed of fermentation, speeding it up).  Test a pickle now and then to see when it is sour enough to your liking.  If so then refrigerate with  a secure top sealing the jar. 

Happy fermenting!  

Note:  1/2 fermented pickle has much more probiotics than several probiotic pills,  that can be very expensive! 

About Janr Ssor

Author, doctors, inventor of holistic eye care, programmer, community activist, network organizer, public speaker, salesman, Marketing specialist, Musician, ...lives outside the box.
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