Lacto Fermented Sauerkraut Recipe

Lacto Fermented Sauerkraut Recipe

This is a simple fermented foods starter recipe for lacto-fermented sauerkraut.  If you are just getting started with fermented foods, I always recommend starting with a basic but great tasting fermented sauerkraut.  You’ll realize how simple fermenting foods can be and continue with some more adventurous fermentation recipes.

Ingredients
1.  Small head of green or red cabbage
2.  1.5 tablespoons sea salt

Instructions
1.  Slice the cabbage into long thin pieces
2.  Combine the sliced cabbage and salt into the mixing bowl
3.  Using both hands massage the salt into the cabbage by squeezing the cabbage in your hands for 5-10 minutes
4.  The cabbage will start to become soft and the cabbage juice will start to extract
5.  Pack the cabbage firmly into the mason jar up to where the jar neck starts
6.  After the sauerkraut has fermented for a day it will be completely immersed under water.  This varies, as your sauerkraut batch may already be completely immersed before fermentation has started.
7.  To ensure the lacto-fermented sauerkraut does not form a mold layer on top of the ferment, place a glass fermentation weight on top of it to immerse it under the water
8.  Fill the air release half way with water
9.  Seal the mason jar and twist the air release into place to form an air tight seal.  The air release will let carbon dioxide escape and prevent oxygen and impurities from entering the fermentation jar.  This prevents the fermented sauerkraut from becoming soggy.  The end result is a crunchy lacto-fermented sauerkraut.
10.  Place the mason jar on your kitchen counter for 3 days
11.  After 3 days taste the lacto-fermented sauerkraut
12.  Re-seal and place the lacto-fermented sauerkraut on the counter to ferment for another day
13.  Taste the lacto-fermented sauerkraut on the 4th day
14.  If you are satisfied with the taste, place the batch in a mason jar with a bpa free lid and enjoy your homemade probiotics
15.  If you want to continue to let the batch ferment, re-seal and place the lacto-fermented sauerkraut on the counter for another day (continue as needed)

The Easy Beginner’s Guide For The Paleo Diet

easy beginners guide to the paleo diet

What Is The Paleo Diet?

Dr. Loren Cordain coined the term Paleo Diet.  In short, he states we should eat a similar diet to prehistoric man or hunter gatherers.  Do you picture hunter gatherers as overweight couch potatoes or lean mean hunting machines?  The latter.  Did they eat plenty of animal fat?  Yes. Did they do cardio an hour a day every day?  No.  Did they have a high incidence of heart disease?  No.  But wait, high fat intake and lack of cardio is the cause of heart attacks, right? No. He offers some very persuasive evidence and research behind his thinking.  Without reading his book “The Paleo Diet” you would think the paleo diet is a marketing gimmick, crazy nonsense, or a fad diet presented from some quack.  But after reading Dr. Cordain’s material the paleo diet makes perfect sense.  Trust me, I’m not an easy person to pitch a diet to.  The introduction of processed food has led to the health concerns of the modern world.  If you’re open minded, curious, and willing to learn you will be hooked.  It will change your life, guaranteed!

 

How To Start The Paleo Diet?

Make the choice to make a change.  Make a 30 day commitment to cleanse your body and change your life.  If after the first 30 days on the paleo diet you are not completely satisfied with how you feel and look, then feel free to return to your previous unhealthy habits.  That’s the infomercial pitch.  The first two weeks are the most difficult.  You are changing a lifetime of habitual thinking, patterned eating, and wasteful exercise.  Messages that have been ingrained in your brain since you were a kid are about to be rewritten.  The processed foods you have been eating your entire life are extremely addicting and kicking the habit is very difficult.  This is a dramatic lifestyle change.  Give yourself a pat on the back for taking the first step in starting the Paleo Diet.

 

What Foods Should I Eat On The Paleo Diet And What Foods Should I Avoid On The Paleo Diet?

The Paleo Diet Grocery Shopping List

Pasture Raised MeatsFruitsVegetablesNuts
Grass fed beef or Grass finished beefAvocadoAsparagusAlmonds
Pastured chickenTomatoBroccoliMacadamia nuts
Pastured porkRaspberryCabbageBrazil nuts
Pastured lambBlackberryCauliflowerCashews
Pastured goatApplesCucumberPistachios
Buffalo meatCantaloupeLettucePecans
VenisonPapayaKaleWalnuts
RabbitBlueberriesSquashChestnuts
TurkeyStrawberryPeppers
HoneydewCelery
ApricotsCarrots
PeachesBeets
NectarinesSpinach
GrapefruitBrussel Sprouts
LemonsMushrooms
LimesOlives
CranberryOnions
CherriesHerbs & Spices
Pears
Kiwi

The Paleo Diet Grocery Shopping List Continued...

SeafoodHealthy FatsOtherDrinks
SalmonCoconut oilDark chocolateWater
CatfishOlive oilEggsTea
GrouperAvocado oilCoconut
TilapiaMacadamia oilCoconut milk
TroutWalnut oilUncured bacon
BassTallow
Red SnapperLard
ShrimpGrass fed ghee
Scallops
Octopus
Crab
Lobster
Mussels
Oysters
Clams

What Foods To Avoid On The Paleo Diet

GrainsRefined oilsDairyLegumes
FlourVegetable oilMilkPeanuts
CerealCanola oilYogurtLentils
OatsCorn oilCheeseChickpeas
PastaSunflower oilIce creamPeas
RiceSeed oilsPuddingSoybeans
BreadCreamerAll beans
Corn

What Food To Avoid On The Paleo Diet Continued...

Other
Potatoes
Starchy vegetables
Sweets
Candy
Sugar
Artificial sweetener
Juice
Soda pop
Beer

Paleofy The Fridge And Cupboards

Clean out your fridge and cupboards by getting rid of everything processed including but not limited to soft drinks, juice, sweets, bread, pasta, beans, and dairy products (not the eggs).

Track Your Calories (optional)

Tracking calories isn’t a necessity for paleo but here is why I recommend it for the first 30 days of the paleo diet (30 day paleo plan).  One reason and one reason only.  Awareness and education about food.  The average person isn’t tracking their daily caloric intake and has no clue about how many calories they are typically taking in on an average day.  For the paleo diet, caloric measurement doesn’t really matter, but tracking calories provides you with continued education about food that you may not have known much about before.  I suggest you do it for the first 30 days of the paleo diet (30 day paleo plan), then drop it.  MyFitnessPal is an excellent free calorie counter and diet and exercise journal.  They have an online site and IOS and Android app available.  Consider it another tool in the tool-belt.

Start Cooking Your Meals

Bottom line, you have to start cooking your own food.  Cook a couple times a week in large quantities.  You can eat the meals in the same week or freeze the extras for another week.  Fast food is not an option for the Paleo Diet.  Buy good food, prepare good food, and eat good food.

What Type Of Exercise Should I Do On The Paleo Diet?

Stick with basic movements and exercises:
Pushups, pullups, bench press, lunges, squats, dead lifts, shoulder press, rows, burpees, kettle ball swings, dips, sprints, walking, bear crawls, crab walks

Avoid chronic daily cardio routines.

How Much Sleep Should I Get On The Paleo Diet?

Try to get at least 8 hours of sleep.  Your body needs the rest and is essential for recovery, proper mental state, and weight loss.

Do I Need Supplements On The Paleo Diet?

Fish oil
Vitamin D
Homemade Probiotics

Go See You Doctor

Schedule an appointment to get a checkup, a blood test, and discuss the paleo diet with your doctor just for kicks.  Chances are your doctor will disapprove of the Paleo Diet.  Get a baseline set of blood work which you can use to track changes down the road.

Continue To Read About The Paleo Diet

Use this easy beginner’s guide for the paleo diet as a starting point.   It is in no way comprehensive.  I’ll continue to post articles delving into greater detail about many of the topics found in this beginner’s guide to the paleo diet.  I encourage you to read not only about the benefits of paleo diet but also opposing viewpoints.  It’s always a good idea to get a contrasting opinion and test your real life experience with paleo against that contrasting viewpoint.  For me, the paleo diet has always come out on top and is why the paleo diet is most beneficial lifestyle change you can make for your health.

Paleo Grass-Fed Beef Chili Recipe

Paleo Grass Fed Beef Chili

Here is Nerd Organic’s tasty grass-fed paleo chili recipe with plenty of meat to keep you satiated.

Ingredients
1 lb of grass-fed ground beef
1 lb of grass-fed ground beef (substitute regular if needed)
1 lb of grass-fed skirt steak (substitute regular if needed)
4 thick slices of uncured bacon
4 baby Portobello mushroom caps (or substitute equivalent regular mushrooms)
1 large carrot
2 large tomatoes
1 can of tomato paste (not sauce)
1 small onion
4 garlic cloves
2 tbsp cumin
1 tbsp chili powder
1 tbsp paprika or red pepper powder
1 tsp coriander powder

Instructions
1. Dice up all of the vegetables.
2. Crush the garlic cloves and combine with the spices in a bowl.
3. Chop up the skirt steak into small diced pieces.
4. Fry the bacon in a pan and keep the fat in the pan.
5. Once the bacon turns a rich brown color, remove it and slice it into small pieces.
6. Cook the steak first in the fat until browned on all sides. Remove and place in a bowl.
7. Cook the ground beef in the combined fats until browned.
8. Remove and place in a bowl.
9. Combine everything into a crock pot or electric slow cooker.
10. Stir well until the spices dissolve.
11. Cook on LOW for 8-9 hours or on HIGH for 4-5 hours.

Let us know how our paleo grass-fed beef chili recipe turned out!

How To Test Your Probiotics Supplement For Live Active Cultures

Do Your Probiotics Have Live Active Cultures?

Here is the Nerd Organics how to guide on testing your probiotcs supplements for live active cultures.  Here is what you need:

  • two containers (ie bowls, cups, jars)
  • two probiotic supplement pills
  • milk

1.  Pour a quarter cup of milk into each of the two jars
2.  Break open the probiotic supplement pills and pour the contents into one jar
3.  Leave the other jar as is with only milk
4.  Let the jars sit out at room temperature for 24 hours

The jar with the added probiotics should have started to change consistency and possibly color.  You may also notice a change in smell. A slight curd should have started to form.  If you don’t see any changes, then your probiotics cultures are dead.  The jar with the milk and no probiotics should have no changes.  It’s very common for store bought probiotics to have dead cultures.  There is no FDA oversight on probiotics thus, no guidelines on what is and isn’t acceptable.  Buyer beware.  The best choice is to make your own homemade probiotics with the Nerd Organics make your own homemade probiotcs kit.

Test Probiotics For Live Active Cultures

Lacto Fermented Pickles Recipe

lacto-fermented-pickles

Lacto Fermented Pickles Recipe

  • 4-5 pickling cucumbers or 15-20 gherkins
  • 1 tablespoon mustard seeds
  • 2 tablespoons fresh dill, snipped
  • 2 tablespoon sea salt
  • 1 cup filtered water
  1. Wash cucumbers well and place in a quart-sized wide mouth jar.
  2. Combine remaining ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar. Use of a bpa free glass fermentation weight is recommended.
  3. Cover tightly and keep and keep at room temperature for about 3 days before transferring to cold storage. If the batch is not ready per taste, let it ferment longer.

Let us know how you liked our lacto fermented pickles recipe!