Fermenting RAW Sauerkraut, Kimchi, Pickles, Veggiekraut Concepts

To ferment, you only need organic or not-sprayed vegetables, sea salt, filtered water, and a sealed container which applies pressure or weight. NO heat, sugar, vinegar. Dr Ann Wigmore called these “veggie kraut,” to differentiate between traditional cabbage sauerkraut.

Add fresh or dried herbs and spices for flavor and more nutrition. Mixing veggies together also provides more nutrition. Fermented foods have vitamins, protein, probacteria (friendly flora, often pasteurized yogurt, shilled by movie stars to help one’s tummy).

I spend about $20 for organic veggies for sauerkraut, about $12 or so for a gallon of pickles. I would pay at least FIVE to TEN times that if I purchased them. Better for environment, cos I’d be using so many store-bought glass bottles.

Pasteurization and heat above 118 degrees KILLS enzymes and other nutrients. More info: Google or the library will verify this. Raw foodies are lean, healthy, strong, vibrant because we don’t kill our food. That’s why it’s called LIVING FOODS.

Sea salt protects the veggies against bad bacteria. Plus helps break down the veggies to produce good bacteria. I rarely salt anything, but in this case, sea salt is vital.

I pickle using farmer’s markets cucumbers, green tomatoes and onions. Plus a wide variety of fresh and dried herbs and spices. That’s far more interesting and beneficial than just cukes, garlic, dill. It’s great to get a bit of heat from a red pepper and then sweetness from fennel seeds, in one bottle.

I add organic sea veggies to my sauerkraut, which provides many MINERALS. You won’t find that in most prepared sauerkraut!

Before you start pickling/fermenting:

RECIPE BOOKS:

Making Sauerkraut, by Klaus Kaufmann. YOU MUST get this little book, full of GREAT tips. Easy recipes to make sauerkraut and pickles, plus simple recipes to create divine meals with them. Pineapple, apples, fennel, red onions, dark lettuce and other ingredients added to your sauerkraut make a great meal!

I found SO many sauerkraut and kimchi recipes online! Don’t be afraid to experiment.

These two books include cooked recipes, but you can easily make raw versions:

Wild Fermentation, by Sandor Katz. Sandor’s book is BRILLIANT. He clearly explains the history of fermented foods, the science behind it, and tons of recipes. He cooks, eats meat and home-made cheese, beer, etc. I only pay attention to his raw vegan recipes. HIGHLY encourage you to read him!!

Joy of Pickling, Linda Ziedrich. This is an optional book, because it relies on so much cooking and questionable ingredients. There’s so many variations of spices and ingredients to inspire you.

SUPPLIES:

1. Food processor: I paid $50 at Target. Nothing fancy.
2. Pickling jars: Mike Snyder, TheRawdiet.com sells great pickling glass jars. I bought half-gallon, which fit into a kitchen cupboard perfectly. Previously I used a plastic Japanese salad press or mason jars. Mike’s are the best!

Mike posted this GREAT link: Fabulous Fermentation: Making Sauerkraut.

3. I also purchased a large ceramic Harsch crock. Big mistake! Too heavy, too big, maybe for a family, but I advise against it. UNLESS you are making large amounts and plan on eating it all within a couple of months. And have room in your fridge for it.
4. Metal bowls: put the jars into the bowls because they will leak fluid! It’s part of the process. Found mine at Smart & Final.
5. Knife (ONLY for veggies). Many advise ceramic. If you can afford it, fine. Just keep your knife sharp.
6. Knife sharpener ($10 at local hardware store).
7. Cutting board (ONLY for veggies). Many advise bamboo. If you can afford it, fine. Keep it clean. DO NOT wipe with a sponge you use on the counter!DO NOT USE the same items for raw meat as for raw veggies!
8. Mason or other glass jars to store in fridge after fermenting. Veggies WILL continue to ferment in fridge! Need air-tight bottles. Mason jars and extra lids are at Smart & Final, Walmart, Ralph’s, call around or go online. One quart and pint are good sizes. WIDE mouthed!
9. Mortar and Pestle: this marble tool is GREAT for all kinds of seeds! Mashing and grinding your own seasonings takes a quick moment. I merely clean it with a paper towel, damp if red pepper. Cumin, red pepper seeds, white/black peppercorns, coriander, fennel, all kinds of seasonings.Pre-ground seasonings lose valuable aromatic/healing oils. Smells so great as my mash it. Get a small one, will last for decades!

YOU MUST SET up your kitchen efficiently IF you plan on doing your own food prep!

Everything is nearby. I attached inexpensive bars above the kitchen sink to hang various utensils. Hang my knife (which came with a hole in the blade for hanging!), two scissors (for green onions, cilantro, parsley, etc), tea strainers, ginger grater, peeler, vegetable bristle brush, bottle brushes, so I can easily grab them throughout the day. Hang them up when wet. Saw at Target and Bed, Bath and Beyond a few years ago. Come with detachable hooks, so you can decide where to slide the hooks on, and how many to use.

Cutting board is in the dish drain by the sink (I have MANY dish drains in my kitchen), measuring cups in lowest cupboard by counter, measuring spoons in regular spoon drawer, right under counter. I have tons of colanders, strainers hanging outside my kitchen cupboards, above the sink.

If it’s too much work to gather your supplies, you will pop something into the microwave instead. My microwave is on top of my large fridge. Rarely used, cos I can’t reach it without a stool. Plus I’m a raw foodie!

FOOD:

MUST be organic or not sprayed! Organic will give you more nutrition!

1. SEA SALT
2. Filtered, boiled, then cooled water.
3. Optional but highly advised: some kind of probiotics. I buy an inexpensive acidophilus cap at the health food store. I usually open 3 of them per half gallon.Plus a big heaping tablespoon of raw, organic brown rice, chickpea, millet miso. I DO NOT USE SOY products! Find miso with minimal soy. You can also use brine from a previous batch of pickles or some left-over sauerkraut. Anything to help get it started with some probacteria.
4. Sea veggies, esp kombu for tenderizing, plus arame and hijiki. Please get at health food stores, not Asian or grocery stores. ORGANIC! Pricey, but you don’t need a lot. PLUS using sea veggies means you can use less salt.
5. Cabbage (which includes bok choy) ORGANIC. I won’t buy at farmer’s market because it’s not organic. MUST be organic!
6. Carrots, organic.
7. Pickling cucumbers, usually at farmer’s markets from May to September, in LA. Can use other cucumbers, but the little pickling ones are the best.
8. Onions.
9. Green tomatoes (red ones might fall apart).
10. Squash, potatoes, beets and other root veggies.
11. Peppers.
12. Cauliflower and broccoli. Finally a tasty way to eat them raw!

And more …

SEASONINGS-HERBS-SPICES:

Organic or at least NOT SPRAYED!! If you can purchase these in bulk bins, you can get a little of this and that. I always wash and save glass seasoning jars. Put a little label on them to identify them! Try to use fresh dill and/or hot peppers if you like. Several also used in REJUVELAC recipes. They not only add a wide variety of taste, but are healing.

Spices/herbs include dill (fresh or seed), aniseed and/or fennel (sweet, licorice tasting), caraway, cumin, coriander seeds and/or juniper berries. Interestingly, these are the exact spices I use to make pickles, sauerkraut and veggie kraut!

Plus GARLIC, bay leaf, fresh horseradish root (does not add heat, but keeps cucumber pickles crisp), yellow or brown mustard, and black or white whole peppers.

Kimchi usually also includes ginger, red peppers. Ginger and carrots are tasty and healing.

RECIPES:

Recipes are in separate postings. Simple Raw Pickle Recipe is typical of the ingredients and steps. Easy!

HINT: go online and research commercial, raw pickles, sauerkrauts and veggie krauts. You can get all kinds of ideas for various veggies and seasonings. I created a long document, compiling many ingredients and recipes. However, due to copyright restrictions, I will not/cannot post complete recipes I’ve found.

PLUS I’m an artist, and creating recipes, meals, dishes, etc is very creative. I love to play, sing and dance, infusing energy and love while I prep these. I am inspired by recipes, but always do something a little different.

Please contribute your ideas and feedback. PLEASE read the books and online sources. They will answer more questions. I simply don’t have time to reiterate what these GREAT writers have already stated.

Would love to hear your GOOD experiences! Thank you and enjoy your fementing/pickling adventures!