Fermented Vegetable Medley- Probiotic Rich Yumminess!

Wow, what a yummy way to get your probiotics!  I am talking more probiotics in a cupful than an ENTIRE bottle of potent probiotic supplement!  Of course you are not going to eat a cupful of vegetable medley in one sitting, (or are you?!) but, I like to have a couple heaping tablespoons with each meal.  That could come close to a cup huh?  Well, anyways, if you have read my article on how to make your own probiotics then you know why I am so excited to make this medley that tastes so good . Nothing like making your food your medicine.   Probiotics are the key to a healthy and happy gut that will go a very long way to help you have an optimal functioning immune system since the majority of your immune system resides in your gut!  You will enjoy making this fermented vegetable medley, it is very easy to make! To learn more about what probiotics can do for your health, click here.  Enjoy!


Fermented Vegetable Medley


You will need:

2-3 cups organic washed and cut cauliflower, carrots, red bell pepper

1/2 head of whole peeled garlic cloves

1 quart filtered water

1-3 Tablespoons  REDMOND REAL salt

1 quart jar with lid

1 probiotic capsule (optional)

1 large cabbage leaf

fermentation glass weight


  1. Make sure your jar and lid are clean.
  2.  Place cut up vegetables including the garlic in the clean jar.
  3.  Make a brine consisting of 1 quart filtered water and add 1-3 tablespoons of REAL salt.  I prefer about 2 tablespoons so it is not to salty but salty enough to preserve.  If you have a probiotic capsule, add it at this time.  Stir well.
  4.  Pour the brine into the quart jar with the vegetables making sure that the vegetables are well submerged under the brine.  The brine is what keeps bad bacteria out of the food.
  5.  Place a large piece of cabbage leaf over the vegetables and a fermentation weight to help keep the vegetables submerged.  Make sure the weights and cabbage leaf are also submerged.
  6.  Put the lid on jar, make it tight enough but make sure you don’t make it to tight.  During fermentation you will need to carefully “burp the jar” to let out some pressure by unscrewing lid enough to let the pressure  out but don’t open lid all the way if you can avoid it.  Do this every couple of days during fermentation.
  7.  Place jar in room temperature place somewhere in the house and out of direct sunlight for at least 3-5 days. Make sure  the vegetables are well submerged under the brine at all times to avoid mold growth.
  8. After you are done with fermentation move the jar into the fridge.
  9. Enjoy!


For maximum benefit I like to eat about 2-3 tablespoons with each meal.  These veggies are teaming with live enzymes and probiotics.  This will help to digest your meal.

This will help you become more regular, add enzymes to help digest your food, and populate your  gut with good flora at the same time!  The sugar and starch in  veggies are transformed into a substance called lactic acid by the numerous species of lactic acid producing bacteria. Lactic acid acts a s a natural preservative that is used to inhibit putrefying bacteria.    The lactobacilli in these fermented veggies increases their digestibility and increases levels of important vitamins, and much needed enzymes.  Knowing the impact of what fermented foods can do for your overall health makes them even more enjoyable to make.

Try changing up the vegetables to your liking and use the same recipe for the brine to make your next batch.  I like to save the brine from my last batch and reuse it, that’s if I didn’t drink it  🙂  Eat your way to better health!

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