1 1/2 – 2 pounds slivered cabbage

1 tablespoon course sea salt per pound of cabbage

1 onion, sliced thinly

2 tablespoons dill

2 tablespoons caraway seeds


This is probably the most delicious kraut ever.

The recipe is based on one in The Essential Life, 3rd edition, page 386.


Sauerkraut is very simple, and wonderfully healthy. It is a raw, fermented food, which means it will deliver health enhancing probiotics to the gut, while increasing alkalinity and nutrition absorption.

Put sliced/shredded cabbage and onion in a large bowl, sprinkle with coarse sea salt and your spices.

Massage the cabbage with your hands, after a few minutes it will begin to produce brine. Continue massaging, rather forcefully, until the bowl is very wet with the brine.

Place the cabbage mixture in your crock or Mason jar, a little at a time, pressing down as you go. The goal is to eliminate all air pockets, and cover the top surface with brine. When the jar is full you want to eliminate air getting into the cabbage, do so with one of these three methods.
1 – use an otter cabbage leaf to cover the top of the cabbage making a seal.
2 – use a small ziplock sandwich bag with some water in it to keep the cabbage submerged.
3 – use a glass weight, small canning jar with water in it, or a saucer to hold the cabbage under the surface of the brine.

Cover the jar with a cloth and rubber band to keep insects out, or use a canning jar lid, or special lid made for fermentation. .

Tamp the cabbage down daily to remove all gas that accumulates in the cabbage. After 6 or 7 days taste it, when it reaches the desired taste it is ready to be moved to the refrigerator.


If mold forms, scrape it off, taste the sauerkraut below, if it tastes fine, keep it. If not, spit it out, and discard the batch.

Try my other fermented veggies recipes, and please share your comments below.

Instant Pot Yogurt

Lacto-Fermented Veggies

There is a big difference between fermented foods created on your countertop and pickled foods preserved with some kind of vinegar. The health benefits in fermented foods are numerous, probably the biggest one being they support and reinforce your natural bacteria colonies in your gut. Vinegar preserved foods lack the throngs of health enhancing bacterial colonies of fermented foods, and therefore lack the health enhancing benefits.

According to Dr. Axe, fermentation helps increase digestion and bioavailability of nutrients, as well manage and prevent disease, including H. pylori infection, cancer, liver disease, arthritis, inflammatory bowel disease and lactose intolerance. 

When vegetables like cabbage and cucumbers are left to steep and sit until the sugars are broken down to promote the growth of bacteria, this is when the vegetables are fermented. Check out my recipe for the best home fermented sauerkraut you have ever eaten!

Dr. Axe also says, “Fermented foods are also filled with beneficial bacteria that work as reinforcement for the good bacteria in the digestive system. Since 70 percent to 80 percent of the immune system lies in the gut, having proper balance of gut flora is important.”

The recipe below is my adaptation of a recipe from the Immigrant’s Table.


4 tablespoons of whey (see note below)

1/2-1 cup of filtered water or as much as needed to top your jar

1 teaspoon of salt

2 cups of chopped – cauliflower carrots, and/or onions

3 garlic cloves peeled and coarsely chopped

1 tablespoon of oregano

1 1-quart glass container with a lid


If using cauliflower separate into small florets, about 1 to 2 inches in diameter.

Combine the filtered water, whey and salt in a separate jar, and stir or shake well, until the salt is dissolved. Taste the solution – it should taste briny.

Pack the jar with the vegetables, herbs and garlic cloves, until they reach about 1 inch from the mouth of the jars.

Pour your brine solution over your vegetables, completely submerging them. Top with more water if necessary.

Cover your jar with a lid. Leave it a dark corner of your kitchen counter for two to four days (the duration of their fermentation will depend on the temperature in your home). I place mine on the counter, under a towel.

Once the veggies have fermented to your liking you can move them to the refrigerator, they should last a few weeks there.

Be sure to eat a serving or two of fermented foods each day to maximize their life-giving benefits!

Note: I have read that if you have a previous batch of lacto-fermented veggies you can take 4-5 tablespoons of the liquid from a batch you have eaten and use it in place of ‘fresh” whey. I have experimented for myself with this method and it seems to work just fine.  If you need to ‘find’ some whey, line a fine strainer with cheesecloth, put a cup or two of yogurt in the strainer and place it above a larger bowl, the clear liquid that comes from the yogurt is whey. I use my home-made yogurt to get my whey, and the left-ver yogurt is much thicker, more like Greek yogurt. 

Here are some things from Dr. Perlmutter about the value of fermented foods.

And a few other interesting notes about the value of fermented foods in your regular daily diet.

I discovered a new fermented beverage on Dr. Axe’s page, Kvass, I will try it soon, and post my thoughts on this site.

Do you have a favorite fermented food? Check out my wild fermented sauerkraut, and share your comments below!


This recipe is adapted from a recipe I used with a bread machine. Depending on how dry your flour is you may need just a touch more or less to get a loaf you can handle and get into your bread pan.


1 3/4 cups warm water, about 115º

1/3 cup organic coconut palm sugar

5 cups organic Einkorn wheat flour

1 tsp kosher salt

3 tsp dry active yeast

This is perhaps the most moist, delicious bread I’ve ever made.


I use a Kitchen Aide to do all the ‘hard work’ and would recommend you do the same, if you can.

Heat your water to about 115º, place in the mixing bowl, add the coconut palm sugar. Measure 4 cups of flour and place on top of the water. Make a well in the flour and add the salt and yeast. 

Drop the salt and yeast into the well.

Lock the mixer so the dough hook will stay down in the dough, and turn it on to a moderately slow mix. Allow it to mix until most of the flour is incorporated and then begin adding the remaining flour until a wet dough forms. Turn off and cover with a towel, allow it to rest for about 5 minutes.

Notice the stringy-ness of the gluten.

When you return to the dough mix it for about 5 minutes, until you can see that the gluten has developed. Cover again and let rise for about 30 minutes. Meanwhile butter your bread pan.

Mix the dough down one more time, add just a little flour if the bread seems too wet. You want a very soft, sticky dough that you would not be able to work with your hands. Scrape the dough into your bread pan, smooth the top and put it into a cold oven.

Once dough is in the pan it goes straight into a cold oven.

Turn the oven on and set to 350º – at 35 minutes check your bread. It should be done about 40 minutes, it will have a nice brown crust and sound hollow when tapped. If you want a crisp crust remove it from the pan and let it sit on the oven rack for just a couple minutes. Then remove from the oven, cover with a towel, and allow it to cool on a rack at least 15-20 minutes before slicing.

Fresh from the oven!

If you like you can try other wheat types – I will try spelt one day soon and post an update for you here.

Please comment below!

Prep Time: 10 min Cook Time: 30 min Total Time: 45 min Difficulty: easy Servings: S


Butter for the pan

1/2 pound sausage

6 ounces grated cheddar

6 eggs

1 cup milk

1/4 tsp thyme

1/2 tsp parsley

1/8 tsp paprika

Salt and pepper


Heat oven to 350ºF, butter the baking pan.

Precook the sausage and drain most of the oil.

Put the sausage in the bottom of the baking pan, sprinkle evenly with the cheese, tap down slightly.

Mix the eggs, add the milk, and pour over the sausage and cheese. Then sprinkle with thyme, parsley, paprika, and a dish of salt and pepper.

Bake about 30 minutes until browned on top and a knife inserted in the middle comes out clean.


Use venison or pork sausage.
Venison makes a particularly wonderful dish.

Prep Time: 10 Cook Time: 30 Total Time: 45 Difficulty: easy Servings: 


1/4 cup butter

6 slices of cinnamon raisin bread

6 eggs

1/4 cup maple syrup

1/2 tsp cinnamon

1 cup half-and-half or milk


Preheat oven to 350ºF, and butter a 8×8 or oversize loaf pan.

Butter bread on 1 side, stack slices with butter sides facing, and chop into small pieces.

Put bread into the pan.

Mix eggs with syrup and cinnamon, add 1 cup milk or half-and-half, mix well. Pour over the bread.

Bake about 30 minutes, until eggs are set and the casserole is browned.

Serve immediately, or eat cold, as a dessert.

Prep Time: 15 min Cook Time: none Total Time: 15 min. Difficulty: easy Servings: S


Core and dice 2 sweet apples, like honey crisp into small bitesized pieces

1 /2 tsp lemon juice

1 cup of seedless grapes, halved

1/2 cup plain organic yogurt

1 tsp honey

1/4 tsp cinnamon plus more for sprinkling

1/4 cup chopped walnuts


Place apple pieces in a small bowl, add lemon juice and 1/2 cup water, toss to cover all sides of the apple – this will prevent it from turning brown as it sits exposed to air. Then drain the liquid.

Add grapes to the bowl, and toss the fruit together.

Divide fruit between 4 small bowls.

Mix the yogurt, honey, and cinnamon, then drizzle over the fruit, top with walnuts and a sprinkle of cinnamon.


You could swap out other fruit like green/sour apples or pears.

Prep Time: 5 min. Cook Time: 60 min. Total Time: 65 min. Difficulty: easy Servings: 4


3 Tablespoons butter

1 pound bag frozen sliced okra

1/2 tsp chipotle pepper

Salt and Pepper to taste


Preheat oven to 350ºF.

Melt butter in an 8×13 pan, spread okra across bottom of the pan, sprinkle with chipotle pepper.

Place in oven. Toss about every 20-30 minutes.

Remove from oven when no longer wet or slimy, and starting to brown along some edges.

Alternative: We cook these on the stovetop in a cast iron frying pan, long and slow, until mostly brown and a bit crunchy. They are delicious!

Prep Time: 5 min Cook Time: 60 min Total Time: 65 min. Difficulty: easy Servings: varies


1 tablespoon coconut oil

About 2 pounds of sweet potatoes, washed, cubed 

1/2 tsp ground cinnamon

1/2 tsp Chipotle pepper 


Preheat oven to 375ºF

Put coconut oil on cookie sheet, and pop in oven just long enough to melt, then spread over bottom of the sheet.

Wash and cube the sweet potatoes into about 1/2 to 3/4” or so cubes.

Toss the sweet potato with the cinnamon and chipotle pepper on the baking pan.

Bake about 50-60 minutes, until tender and beginning to caramelize on some of the edges.

Prep Time: 5 min. Cook Time: 60 min. Total Time: 65 min. Difficulty: easy Servings: 4


2 tablespoons olive oil

1 pound bag frozen Brussels sprouts

1 medium clove of garlic, minced

Salt and Pepper to taste


Heat oven to 350ºF.

Put oil in pan, add Brussels sprouts and garlic, mix and bake.

Give them a stir occasionally.

Add salt and pepper to taste before serving.


You can also use fresh Brussels sprouts for this recipe, I typically cut them in half through the core.

Alternatively, cook in cast iron skillet or Dutch oven on the stove top, long and slow.

This recipe is adapted from “Miracle Cobbler” in an old cookbook called Log Cabin Cooking: Pioneer Recipes and Folklore by Barbara Swell.

I’m using Einkorn flour, which may have some nutritional benefits over regular contemporary wheat flour. I always buy whole wheat/Einkorn berries and grind my grains fresh at home. 

I have a Nutri Mill classic grinder, we’ve used it for years.   

Nutri Mill Classic Grain Mill


2 tablespoons butter (melt in the skillet)

1 cup Einkorn (or any other whole grain) flour

1/2 cup sugar (I prefer Coconut Palm Sugar)

1 cup (grass-fed) milk

1 teaspoon baking powder

about 2 cups (fresh or frozen) blueberries, raspberries, or cherries


Heat oven to 350 ºF.

Melt the butter in the 9″ skillet, then swirl around to coat sides, set aside.

Stir dry ingredients, then add milk, stir until smooth.

Pour the batter into the skillet. Sprinkle the berries on top, and sprinkle with sugar if desired (completely not necessary, just really for looks).

Bake about 35-40 minutes, until done.

I recommend removing onto a plate or platter once cool as the moisture from the cooled cake can do weird things to the skillet, and darken the bottom of the cake.

This recipe is a version of the one I found at the site.


NOTE: Dumplings are typically cooked on top of a soup or stew. I particularly love to use them when my soup broth is a little thin, the dumplings take the meal from very plain and uninteresting to delicious, and much more filling. The soup/stew should be hot before you add the dumplings, then you will move/return it to the oven to bake.

2 cups Einkorn All Purpose Flour

1 tablespoon Baking Powder

1/2 teaspoon Baking Soda

1/4 teaspoon course Salt

6 tablespoons Butter Melted

3/4 cup milk with 1/2 teaspoon apple cider vinegar

1/4 teaspoon Smoky Paprika


Preheat the oven to 350°F

Whisk together the dry ingredients:  flour, baking powder, baking soda, and salt in a medium-size bowl.

Make a well in the middle of the flour mixture and add the melted butter and buttermilk. Using a wooden spoon, fold the mixture together, scrapping the bottom and sides to thoroughly combine. The dough will be soft and sticky. 

Scoop rounded tablespoon of the dough mixture (I use a tablespoon sized ice-cream scoop, makes it quick and easy!) and place on top of your soup or stew spacing each dumpling about 1-inch apart.

If you like to you may sprinkle the dumpling with the smokey paprika, alternatives would be a little garlic powder, onion powder, or coarse salt.

Bake uncovered for 25 minutes or until the dumplings are cooked and nicely browned.

Dish of yogurt.
Home made yogurt is so easy with an Instant Pot!

Dairy, Fermented Foods

Cook Time: 9 hours Total Time: 10 hours


1/2 gallon milk

2 Tbsp yogurt cultures


Way more creamy and mild than typical store bought yogurt.


Pour milk into inner pot of Instant Pot. Push Yogurt button then Adjust button until the screen reads “boil.” This will take about an hour.

When the boil cycle is complete, the Instant Pot display shows “yoga”.
Remove the lid and test the temperature. It should be around 180 degrees. 
Let inner pot sit in instant pot for 5 minutes and then remove inner pot.

Allow the milk to cool on the counter top for about an hour – to 105-115 degrees. 

Gently skim off the “skin” on the yogurt and discard.

I use a fork to carefully remove the skin.

Whisk in the yogurt starter – 1 tablespoon per quart of milk.

The skin has been removed, and starter yogurt added, and whisked in.

Place inner pot back in the Instant Pot and put the lid on. 

Press Yogurt button, then adjust the time using the + and – keys until screen reads 8:00.

Once Instant Pot beeps that it is complete, remove the yogurt to glass jars and store in the fridge.

Making yogurt with my Instant Pot.


Cool more quickly by placing the inner pot in an ice bath, be sure to dry the bottom before returning to the pot.

Thanksgiving Cranberry Dish


Thanksgiving dinner was well underway. There is something about stuffing, mashed potatoes, turkey and gravy that just needs that tart sweetness of cranberry something. I knew I had no fresh cranberries in the house. Nor was there any canned cranberry sauce or jellied cranberry sauce. But there was about a cup of dried cranberries from Trader Joes.

This might have possibilities. 

Normally I make a cranberry relish with fresh ingredients, chopped apple, mandarin oranges, walnuts, cinnamon and canned whole berry cranberries. But not this year.

So, I gathered some ingredients, chopped and dumped, stirred and cooked at a simmer for a while. Here is what I did.

2 apples – chopped

1 orange – peeled and chopped

1 teaspoon minced orange zest

3/4 cup dried cranberries

1/4 cup chopped pecans

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon allspice

1/8 teaspoon ground chive

1/2 teaspoon salt

1/2 cup water

Mix all ingredients in a small saucepan and cook over medium-low heat for about 45 minutes or until the apples are soft, but not disintigrating, stirring occasionally. Serve warm.

Chop & Zest the Fruit


Simmer until Soft.





Stuffing is just part of Thanksgiving dinner, turkey and stuffing go together, basically anything covered with gravy goes great together.

Today’s stuffing was assembled from what we had in the house. I had a partial loaf of Dave’s Killer Bread in the freezer, thawed it and diced six slices into approximately quarter inch cubes. Then toasted them in the oven until dry.

Meanwhile, I chopped up about 1 cup of onion and 1 1/2 cup of celery into small cubes, and fried them in butter in my skillet until soft and the onions were just beginning to brown on the edges.

As the skillet did its work I dashed out to the  garden and grabbed a little sage, parsley and thyme; brought them in and chopped them up too.

I removed the toasting cubes from the oven and dumped them into the mixing bowl, then added the chopped herbs, and sautéed onion and celery, then added about a cup of chicken broth and 1 egg, mixing thoroughly.

Returned the stuffing to the skillet and placed it in the 350 degree oven for about 30 to 40 minutes. It came out pretty good for no-recipe, using what I had on hand. 

I encourage you to cut the cookbook strings and explore the ingredients in your kitchen, combine them in new ways and see what comes out. Most of the time it will be acceptable, maybe not the most perfect thing you ever ate, but then, how many meals are the best thing you ever ate?

Set yourself free to play and create with your food – allow yourself to do something new and fresh. You never know, it just could be the best think you ever ate!




Thanksgiving morning, my boys were home and spent the night, so a special breakfast was certainly in order.

Recently we took a trip to Indiana, my sister-in-law took me to a local Amish shop and I left with 25 pounds of organic Einkorn grain. That evening we had an Einkorn chocolate cake made in a skillet with no eggs, no milk. Yum!

So, earlier this week I got out my NutriMill and turned some of those Einkorn wheat berries into flour. That evening I spiced up some mediocre beef stew with dumplings. Yum!

This morning’s waffles continue the Einkorn is yummy saga. I found a recipe online, and it worked just fine, everyone of us said yum.

Since I didn’t change the recipe I guess I will just say thanks – and put some links here.

The recipe: Easy Einkorn Waffles from Snacking in Sneakers.

Dr. Axe’s explanation of the value of Einkorn.


So Yummy!

Down to the last Scoop!