This wonderfully zesty ‘live’ food is rich in can saurk
enzymes and should be a regular part of a
health promoting diet!
You will need:
Large cutting board, carving knife, large bowl,
coarse salt, two extra large mason jars sterilized,
two weights, two pieces of cotton fabric, two elastics.

Purchase 2 firm cabbages, fall harvest are freshest.
Wash thoroughly, slice in half then into thin strands
working your way towards the core.
Put a layer into the large bowl, sprinkle with 1 tblsp salt. Pack down with a potato masher.  Continue slicing/layering/salting/packing. When bowl is half full continue to pound for at least 10 minutes to encourage moisture to come out of the cabbage.
Extra flavoring such as caraway seeds, or fresh chopped dill or mint can be blended in at this point.
Transfer into your first jar, leaving 2“ headspace.  Over the next 24 hours, the salt will draw out more moisture as fermentation begins. Press your sterilized weight onto the cabbage, cover with cloth and elastic.  Repeat for second jar.
If there isn’t enough moisture to cover the cabbage by at least ½” after 24 hrs, then add a sprinkle of salt to some boiled water that has been cooled, to the jars.
Store in a cool (60 -70 degrees) dark place for 5 weeks, checking daily and pressing weight into the kraut especially around the edges.
Refrigerate and enjoy with sausages, as a side, on soups or salads. Extra jar can always be separated into smaller portions and frozen.

Fermented Vegetables

Fermented vegetables have a long tradition in Eastern cultures.  They are rich in enzymes, nutrients and help feed the beneficial microorganisms in your gut to help keep you healthy and your immune system strong.  Plus they are so easy to make! Take advantage of freshly harvested produce to make your favorite combination.

Recipe by cookbook author Hallie Klecker

Sterilize 2, 4 cup glass jars and lid. veg fermentDissolve 2 & 1/2 rounded tablespoons of sea salt in 5 cups of filtered water, set aside.
Chop a combination of veggies, green beans, cauliflower, broccoli, carrots, cabbage.
Add optional flavoring such as garlic, ginger, dill seed, caraway, basil or oregano. Fill to 1″ of the top.

Stir salt water and pour in leaving 1/2″ to fit a small folded cabbage leaf snugly into the jar.
Press to submerge vegetables.

Place jars in a tray out of direct sunlight.  Screw lids on tightly. (plastic may be used to avoid salt corrosion but I found they did not seal tight enough, the plastic coated lid of a pickle jar worked best – provided it is not damaged)
After 2 days undisturbed ‘burp’ your jars once/day to release gasses, re-tighten the lids, for a total fermentation time of 7-10 days. Store your jars in the fridge (they will keep for a few months) but be sure to enjoy the veggies in salads, or as sides to your main dishes!

Zucchini Relish

When those zuc’s get so big you’re wondering what to do
with them, put some flavor back in with this wonderful
summer relish.

In a large bowl, mix & let stand overnight;           to be zuc relish
10 cups grated zucchini
4 cups chopped onion
1 green and 1 red pepper chopped
1-3 green jalapeno peppers finely chopped
5 tablespoons coarse Mediterranean sea salt
The following day drain & rinse with cold water,  squeeze out excess water through a fine sieve.
Put in a large pan with;
1 cup each of white vinegar & apple cider vinegar
2 ½ cups brown sugar
½ tsp black pepper
1 tblsp each of nutmeg, dry mustard, turmeric
1 heaping tblsp of tapioca starch
2 tsp celery salt
Boil then simmer 45 minutes uncovered, stirring occasionally.
Use a slotted spoon to fill sterilized canning jars, put sterile
lids on loosely. Place on a tray in a 250 degree oven for 20 minutes.
Remove from oven, tighten caps. During cooling the caps should ‘pop’.

Chocolate Strawberry Smoothie

Who likes chocolate and strawberries? This is my new favorite for supporting a healthy gut and, amazingly it tastes great!  Kefir is a fermented milk, long used to build a strong immune system by adding diversity to the gut flora.

In a  blender or Ninja addKefir smoothie
1 cup 100% orange juice
1 cup plain organic Kefir
1 banana, 1 cup rinsed frozen,
sliced strawberries.
1 teaspoon vanilla extract
2 tblsp ground flax
2 heaping teaspoons of pure cocoa
1 teaspoon fish oil, or 3 capsules squeezed, capsule discarded.
This is optional, but a great way to disguise the taste
yet get the benefits of Omega 3 fats!

Raspberry Aloe Smoothie

Put a tangy “spring” into your morning! The colour says it all,
full of goodness and the added bonus of gut soothing aloe.

In a blender or Ninja
½ cup 100% pure coconut water (read the label, no additives)
½ cup “alo exposed” aloe juice with pulp
½ cup 100% pineapple juice (Oasis)Rasp smoothie
½ a banana
1 heaping cup of frozen raspberries,
Rinsed under warm water
Handful of fresh, washed cilantro

I also add granular Vitamin C, (calcium ascorbate) from a capsule
and about a teaspoon of fish oil (can squeeze from capsules)
to ensure I am getting enough of these essentials in my diet.

Tomato Sauce

Recipe makes 5 – 16 oz jars

Fall is the time to take advantage of the abundance of locally grown tomatoes, rich in vitamins, minerals and phytonutrients that help keep you healthy.

Soak 12 to 15 medium to large tomatoes in boiled water to remove skins
Chop and Saute 2 large onions
4 large cloves of garlic
in a large pan with 1 tablespoon of butter

Chop (remove excess seeds) 10 cups of peeled tomatoes (preferably fresh farmers market organic) add to the pan along with;
2 cups yellow cherry tomatoes
2 tsps sea salt
1 tsp celery seed
1 tsp organic garlic powdertomato sauce
½ tsp Tabasco sauce
2 heaping tblsps brown sugar
2 tblsp dried oregano

Simmer for 1.5 hours to reduce
In the last 5 minutes of cooking add;
Handful of chopped fresh basil
Splash of Apple cider vinegar
If you prefer it thicker, dissolve 2 tblsp tapioca starch in water and stir in and simmer a few minutes.
Pour into hot mason jars (250 oven, 10 minutes, lids too), loosely cap, return to oven for ½ hour.
Tighten caps so they seal as they cool.


Chocolate Orange Chia Pudding

Try this for a wholesome desert – or breakfast! Chia is a seed that is rich in minerals and omega 3, along with soluble fiber which makes it a pudding-like consistency


Pour into a blender, or use a deep container with hand blender
2 cups unsweetened almond milkchia pudding
1-2 teaspoons pure vanilla
or halve with 1 cup 100% pure orange juice
1 heaping tablespoon of  pure cocoa powder (or more ;-))
1 – 2 tablespoons of  local maple syrup or liquid honey

Blend on low.
Pour into a bowl and add ½ cup of Chia seeds, stir well.
Refridgerate, allow to sit a minimum of 4 hours or overnight.
Stir several times with a whisk to avoid lumping.
Top with berries, nuts or coconut flakes or with the orange version, tangerine pieces.

Carrot Ginger Muffins – gluten free

Applesauce and xanthan gum make these moist and light.

Melt 1/4 cup coconut oil
Add 1 egg
1/2 cup brown sugar, 1/4 cup maple syrup
3/4 cup unsweetened applesauce
1/2 tsp sea salt

Blend to make 2  cups
1/4 cup oat bran, 1/2 cup ground oatmeal
1/2 cup brown rice, 3/4 c. white rice flours

Add 1 ½ cup grated carrot                                 Mix all ingredients well.
3 tsp baking powder                                            Add enough water to make
1-2 tsp ginger, 2 tsp cinnamon                           doughy consistency. Put in
1 tsp xanthan gum                                                greased muffin tin and bake
1/2 cup of raisins, currants OR walnuts            at 400 degrees, 15 – 20 minutes.

Rice & Bean Salad

rice bean salad

Classic rice and beans make a complete protein vegetarian dish.

Thoroughly rinse and cook one cup of white rice
in just enough water to cover, OR if using brown
rice, cover with 1” of water.  Cool

Rinse until all foam is gone, 1 can of bean medley
Fine shred 1 carrot
Chop 1 stalk washed celery
¼ cup spring onion
Handful of parsley

Toss ingredients with a dressing of;
¼ cup virgin olive oil
1 clove garlic crushed
1 ½ tablespoon fresh squeezed lemon
Sprinkle with torn basil leaves

Cream of Celery & Garlic Soup

An excellent combination to keep you warm and ward off winter germs.


Chop 12 medium cloves of garlic, 1 cup of celery and some leaves.
Saute for 10 minutes in 1 tablespoon of coconut oil

Add to the pot;
1 medium, peeled & cubed baking potato
3 cups of home-made chicken or vegetable stock
1 ½ cups water
¼ teaspoon sea salt, ground black pepper
Simmer 15 to 20 minutes until potato is soft.

Puree with a hand mixer or in a blender.
Add ½ cup of 10% cream and gently reheat.

Serve with finely chopped dill, parsley or young celery leaves.