DIY probiotics made easy

By Paul Adams Translated by S. Ying

Sauerkraut

Ingredients:
1 medium-sized cabbage
Mineral salt

Preparation:
1. Chop the cabbage up as fine as you like, by hand or with a food processor.

2. Add 2 tablespoons of salt. Either pound the salt into the cabbage (using a meat tenderiser or something similar) or allow the salt and cabbage to sit a while. Do this until the cabbage is limp and liquid has come out.

3. Pack the cabbage into mason jars, ensuring there are no air pockets and that the cabbage is covered by liquid. Leave one inch of space at the top and seal the jar. Leave it for 4-12 days to ferment and remember that warm temperatures will speed up the process. Do not open the jar during this process. The mixture will lighten as it brews. Once you are ready to test it, open the jar and taste. Place the jar in the refrigerator to slow down any further fermentation.

Lacto-Fermented Vegetables

Ingredients:
Filtered water
Mineral salt
Any combination of vegetables
Any combination of herbs and spices

Preparation:
1. Dissolve 1-2 tablespoons of salt into 2 cups of water.

2. Chop the vegetables as desired and place them in a mason jar, alternating layers of herbs and spices. Leave 1 inch of space at the top of the jar.

3. Add the salt water, covering the vegetables but leaving at least half an inch of space at the top. Seal the jar and leave it for 5-10 days. After the third day, allow gases to escape by quickly opening the jar a little and resealing it once or twice a day. Once it's ready, place it in the refrigerator.

Yoghurt

Many health food stores stock yoghurt makers. Simply add milk and yoghurt or bacteria and wait.