Cultured Veggies

Prebiotics are simply food for the probiotics which is the good bacteria in our gut.

In the picture, Vegekraut I made from shredded red cabbage.


Cultured vegetables are made by shredding cabbage or a combination of cabbage and other vegetables and then packing them tightly into an airtight container. They are left to ferment at room temperature for several days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and somewhat like “pickled.”

The airtight container can be glass or stainless steel. Use a 1 to 1½ quart container that seals with a rubber or plastic ring and a clamp down lid. Room temperature means 22 degrees Celsius or 72 degrees Fahrenheit, for at least 3 days. Best if to sit for six or seven days. You can taste them at different stages and decide for yourself.

In the winter months if your kitchen temperature falls, wrap the container in a towel and place it inside an insulated or thermal chest. In the summer months the veggies culture faster. They may be ready in just three or four days.

During this fermentation period, the friendly bacteria are having a heyday, reproducing and converting sugars and starches to lactic acid. Once the initial process is over, it is time to slow down the bacterial activity by putting the cultured veggies in the refrigerator. The cold greatly slows the fermentation, but does not stop it completely. Even if the veggies sit in your refrigerator for months, they will not spoil; instead they become more like fine wine, more delicious with time. Properly made, cultured vegetables have at least an eight month shelf life.

I noticed when I started eating and chewing on raw tough veggies, like for instance broccoli and kale salads, drinking a glass of the juice you get from cultured veggies, someone calls it, “Vegekraut” it’s really helping the digestion process.

If you want to know more about cultured veggies, google for Donna Gates or go here:


In the picture, a healthy meal with Vegekraut drink aside (the red pot)