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Fermented foods = Healthy gut = Happy soul

The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels.  These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances.


Cortido (Latin American Sauerkraut)

This traditional fermented condiment is usually served atop of papusas. However it is also delicious on sandwiches, hotdogs, salads, wraps or my favorite way~ straight from the jar…



  • 1 large cabbage, cored and shredded
  • 1 cup carrots, grated finely
  • 2 medium onions, quartered lengthwise and very finely sliced
  • 1 tbls dried oregano or cilantro
  • 1/4-1/2 tsp red pepper flakes
  • 2 tbls sea salt


In a large bowl mix cabbage with carrots, onions, oregano, red chili flakes, and sea salt.  Pound with a wooden pounder or a meat hammer for about 10 minutes to release juices.  Place in 2 quart-sized, wide mouth mason jars and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage.  Cover with a large cabbage leaf to ensure the cortido stays below the liquid. The top of the cabbage mixture should be at least 1 inch below the top of the jars.  Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

Gluten free. Vegan. Paleo friendly.


Ferment,Feast and Flourish

By Kelli Powell



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