food and nutrition 69
tain malt vinegar or preservatives, so it is better to make your own. You will
need a stone crock with a fitted lid, a glass jam jar with a plastic lid, or any
large commercial glass jar — all are ideal for sauerkraut making. Use organic
cabbage, and add green seaweeds like nori or wakame, along with herbs
and seeds such as cumin, caraway, thyme, marjoram, juniper, ginger, tur-
meric, and coriander. Pour boiling water into the container to sterilize it,
then empty it. Finely cut the cabbage. Add herbs and spices. Add some
tamari to give a salty flavor and to ensure a good fermentation process. Put
into a jar and cover the mix with whole cabbage leaves to within two to
three inches of the top. Finally, put the lid on and weigh it down with a brick
(or similar weight) to make sure no air enters.
Keep at a temperature between 70 and 80°F for three to four weeks.
Open the sauerkraut every two to three days and remove any scum that
may have been produced. When opening the lid, use a preboiled spoon and
ensure you have clean hands. Use pH strips from the chemist to test the
mixture. When the pH level has reached 3 to 7 and remained there for a
week, it is ready. At that time, if you wish, you can add apple cider vinegar
to it. This will ensure an almost indefi nite shelf life. Keep it refrigerated.
This is a successful recipe that I have used on numerous occasions.
Sourdough bread: Sourdough bread contains at least a hundred ben-
eficial microorganisms. The resulting bread contains almost no glu-
ten. Many sour dough breads use a starter made from flour and po-
tato. Sourdough starters are easy to make, although you have to leave
the mixture for a long time before it is ready to use.
Soy fermentations: Miso (a fermented paste made from soy, barley,
and other grains) provides a tasty, salty, and very energizing food
source. It can make a good and quick gravy, form the “body” behind
soups, stews, and dahls, and be spread on bread or rice cakes.
Nutritional yeast: Nutritional yeast is a sprinkle-on nonactive-yeast product
that can be used instead of grated cheese. Being nonactive, it can be eaten
by those with candidiasis. It lends a nutty flavor to any dish. Its beneficial
bacteria are Saccharomyces cerevisiae. It is also packed with B vitamins,
protein, amino acids, enzymes, minerals, and trace elements.
Food Allergies
Allergy testing can be useful in order to highlight specifi c foods causing
food allergies, but don’t forget to look at the primary causes of food
intolerances, which can often be sluggish digestive abilities, and make
changes via balancing digestive enzymes that are not functioning correctly.
Cleansing programs and herbs to support and stimulate enzyme
production and general health of digestion-related organs, cleanses of
69 The Complete Home Guide to Herbs, Natural Healing, and Nutrition