How to make your own homemade kefir and fermented vegetables.

January 1 , 2015

Making homemade milk kefir is easy and the kefir you will be making will be far superior to anything you can buy at the supermarket, and that includes both commercial kefir and commercially available probiotics.

To make homemade milk kefir, you will need:

- Milk kefir grains. You can find good quality inexpensive milk kefir grains here .

- Glass mason jars.

- Whole milk. You can use cow milk, goat milk, coconut milk and others.

- Plastic strainer. Metal strainers are known to negatively impact the kefir grains.

- Wooden/plastic spoon.

- Paper towels and elastic bands.

How to make your milk kefir

In a glass jar containing your milk kefir grains , pour about 16 ounces of whole milk. Cover the opening of the glass mason jar with a paper towel and hold in place using an elastic band.

Let the jar sit for 18 to 24 hours. Then pour the milk kefir in a new jar while straining the grains. It is helpful to pour a bit of the kefir unto your grains, this will help accelerate the process for the new batch of kefir. Finally, pour about 16 ounces of whole milk on top of your kefir grains, cover with a paper towel and elastic band. Repeat this process daily. Super-easy way to make a high quality homemade probiotic drink.

fermented foods green kefir

For ideas on how to flavor your milk kefir, visit my " How to heal your gut with fermented foods " page.


Consuming fermented vegetables (think sauerkraut, kimchi) is a great way to introduce life-supporting probiotics to your digestive system and restore health to your intestinal flora.

Making your own homemade fermented vegetables is even more powerful: unlike fermented vegetable products available at the supermarket, your homemade fermented vegetables will not undergo the life-destroying pasteurization process and will not subjected to heat.

To make your own homemade fermented vegetables, you will need:

- 1 whole cabbage. Cabbage naturally contains, on its leaves, bacteria which is critical to the fermentation process. This is why sauerkraut and kimchi are made with cabbage.

- 3 pounds of carrots

- 1 beet

- 1 apple

-1 sweet potatoe

- parsley, cilantro

- large piece of ginger

- 1 head of garlic

- Vegetable shredder. You can find a good quality and affordable vegetable shredder here .

- 1 very large bowl.

- A juicer to make celery juice.

- I use Dr. Mercola's "Kinetic Culture" starter to make my fermented vegetables because this starter culture produces a higher vitamin K2 content in the fermented vegetables. Other starter cultures will also work.

How to make your fermented vegetables

First, make your brine: put 8 to 12 celery sticks through your juicer. In this celery juice, you want to put 1/4 teaspoon of Dr. Mercola's Kinetic Culture starter for every large glass mason jar you will fill with shredded vegetables. This is your brine.

Next, use your shredder to shred all your vegetables and hold all of your shredded vegetables in a large bowl. Pour your brine (celery juice) over your vegetables. Using your hands, mix in the brine and the vegetables. The brine should be evenly spread throughout the vegetables.

Next, stuff your shredded veggies in large glass mason jars. Use a mortar, a potatoe masher or other flat tool to press down on the shredded veggies inside the mason jar, to remove as much air as possible.

Put a cabbage leaf on top of the vegetables inside the mason jar, to keep the veggies covered with the brine. Cover the jar LOOSELY but not completely. Once the fermentation process begins, CO2 will begin to be produced and will push out any oxygen inside the jar. You want these gases to escape the jar, so do not tighen the jar cover completely.

Leave your shredded vegetables to ferment from 5 to 7 days, then store in your refrigerator to slow down the fermentation process. Your fermented vegetables will keep fresh for 2-3 months in the fridge. You may see a bit of mold (white) on the cabbage leaf on top of the vegetables inside the jar. You want to throw away the cabbage leaf anyway. The veggies underneath, which were submerged in the brine, will be fine.


Start introducing fermented vegetables slowly in your diet. Start with 1 teaspoon and increase gradually. I like to have about 4 ounces of fermented vegetables with every meal. Great source of probiotics, vitamins and minerals, especially the all-important vitamin K2, which can be difficult to get and is important for vitamin D absorption.

fermented foods fermented vegetables

Good luck introducing homemade fermented foods in your diet. I discuss my personal experience with milk kefir and fermented vegetables here .

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