• MelHawley

Homemade Probiotics

Updated: May 19, 2020

Are you interested in boosting your gut health without breaking the bank?  Fermented foods and drinks can be powerful tools for supporting the human microbiome.  When you make them yourself, not only will you save money, you’ll have a new, healthy hobby.


Three of my favorite ferments are yogurt, kombucha and sauerkraut.  All of these are simple to make and introduce beneficial bacteria into the gut which aid in balancing gut microflora that can potentially slow and reverse disease. They also provide enzymes to optimize digestion and nutritional absorption. 


Sauerkraut

  • 1 head of green cabbage, chopped or shredded

  • 1-3 Tbsp sea salt

  • 1 large mason jar or fermentation crock

  • cheesecloth 

  • a rubber band that will fit around the outside of the top of the jar

Place a thin layer of the chopped cabbage in the bottom of your jar. Sprinkle a pinch of salt on top. Using a masher or pounder, press the cabbage layer well. Continue to layer the rest of the cabbage and salt, mashing between layers, until all is used.  Place a clean, heavy object on top of the final layer and press down.  Cover the jar loosely with cheesecloth.  You want air to be able to get in, but not anything such as fruit flies. If after 24 hours, there is not enough brine to cover the cabbage, you may add 1 Tbsp salt to 1 cup filtered water and add it to the cabbage. Leave covered and check taste after 7 days. Refrigerate with a lid once desired taste is reached.


Slow Cooker Greek Yogurt

  • 1 singl