Fermented vegetables are easy to make, very nutritious and supply the gut with tons of beneficial bacteria that support our intestinal flora, improve digestion and nutrient absorption and boost immunity, which is helpful as we brave the end of winter.

There are many variations of kimchi and a wonderful world out there of other ferments. Kimchi is great on top of warm rice or noodles, added to eggs, or just by itself as a delicious snack! If you get inspired, you can check out Wild Fermentation and The Art of Fermentation by Sandor Elix Katz.


  • 1 head of nappa cabbage, cored and shredded
  • 1 bunch of green onions, chopped
  • 1 cup of carrots, grated
  • ½ cup daikon radish, grated
  • 1 tablespoon freshly ground ginger
  • 3 cloves garlic, peeled and minced
  • ½ teaspoon dried chili flakes
  • 1 tablespoon of sea salt (Celtic sea salt is lower in sodium and high in other beneficial minerals)
  • 4 tablespoons of whey or an additional tablespoon of salt.


Put all ingredients in a bowl and pound with a wooden pounder or meat hammer to release their juices. Place mixture in a wide-mouth mason jar and press down firmly until juices come above the vegetables, leaving an inch below top of jar. Cover tightly and keep at room temperature for about 3 days before putting in the fridge. Simple. Enjoy!



  • Cheese cloth
  • Fine strainer
  • Large bowl or pot
  • 1 quart of whole milk organic yogurt

Directions: Line strainer with 2 layers of cheese cloth and set over a deep bowl or pot. Put yogurt in strainer and leave to drain. Feel free to put the whole thing in the fridge and come back later. The liquid that drains off is whey, full of beneficial lactobacilli bacteria that will inoculate your ferments and give them a jump start the fermentation process. It will keep in the fridge for months and can be used to soak grains also. The remaining yogurt is now Greek style yogurt or yogurt cheese. 

North Portland Wellness Center

North Portland Wellness Center

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