Chiropractic & Wellness Center

3950 Cobb Pkwy, Ste 401
Acworth, Georgia 30101


Fermented Veggies Recipe
September 17, 2015


What you will need:

  • 1 wide mouth quart jar (or several – see tips below) and a plastic lid (or several). (never use anything metal when fermenting)
  • Enough veggies to fill up a wide mouth quart jar (or several of them) – cabbage, carrots, squash, zucchini, radishes, collard greens, broccoli, cauliflower, kale, etc.
  • 1⁄2 teaspoon of Himalayan pink salt or Celtic sea salt per quart jar.
  • 1/2 capsules of probiotic powder per quart jar


1. Cut up veggies into very thin pieces or grate the hard ones like carrots, radishes, etc.

2. Put cut up veggies in a glass or plastic bowl and mix in the salt and 1⁄4 capsule of probiotics.

3. With your hands, crush/grind the veggies well to start the juices flowing. Use some muscle and work them hard to get the juices flowing.

4. Pack veggies into quart jar using your fists or other packing tool (wood or plastic only – no metal). Juices from veggies should come to the top. Leave about 1⁄2” airspace at the top. The juices from the veggies should be at the top of the veggies. If not, add a small amount of non-chlorinated water. The water will not completely cover the veggies because they will float, but it should be equal with the top of the veggies.

5. Put lid on and then back off a tiny bit to allow the pressure to escape during the fermentation

6. Leave jar in a dark place in a bowl (in case any liquid escapes) to ferment for 3 – 7 days. Longer means more beneficial probiotic activity.

7. When ready, refrigerate. It will keep for months.

8. Eat 1⁄4 – 1⁄2 cup, 1 – 3 times a day with meals to aid in digestion, detoxification, and gut.


  • It is ok to open the jar to check the status of the fermentation. Just make sure to put it back on all the way then back off a tiny bit to allow the pressure to escape.
  • You might want to start several jars at once, in the beginning, so you can start eating the first one at 3 days and leave the others for 7 days.
  • Remember, once you refrigerate it, it will keep for months so you can make enough to last a while in one batch. It may be easier to make a bigger batch less often.
  • If you like ginger you can grate (finely) a little into the mix to add to the flavor. Plus, ginger is very good for you.
  • 1⁄2 gallon wide mouth jars work well too. Just remember to double the salt and probiotics.
  • Don’t forget to start a new batch 3 – 7 days before you run out what is the agile process.

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