Fermented foods of various kinds can be a helpful addition to any diet. The main product of lacto-fermentation is lactic acid. It preserves vegetables and fruits and promotes the growth of healthy bowel flora Fermentation produces numerous enzymes and enhances the digestion of vitamins and minerals. Those individuals suffering from Candida or other digestive difficulties can often be greatly helped by the addition of fermented foods to their regimen. For a fuller discussion and recipes for a variety of lacto-fermented foods refer to Nourishing Traditions by Sally Fallon. There are also various online sources of information, the best one possibly being www.westonaprice.org. Personally, I think that sauerkraut is the most versatile and usable product in this line, but you will find recipes for drinks, various kinds of sauerkraut, chutneys, pickles and condiments. I have included one recipe adapted from Sally Fallon’s book, which our family likes.


1 medium cabbage

1 large carrot

1 tbsp caraway seeds (or to taste)

2 tsp sea salt

4 tbsp Whey* or you can purchase a culture online

Core and shred the cabbage and carrot into a stainless steel or ceramic bowl. Mix cabbage with caraway seeds, sea salt and whey. Pound with a wooden pounder or meat hammer to release the juices. Press firmly into a quart-sized, wide-mouth mason jar until the juices come to the top of the cabbage. The top of the cabbage should be at least 1 inch below the top of the jar. Screw on a clean lid tightly and keep at room temperature for about 3 days, then transfer to cold storage. Cleanliness is obviously important for any food preparation but it is not necessary to sterilize the jar.


1. Line a large strainer set over a bowl with a clean dish towel. Pour in the yoghurt and cover. Let it stand for several hours. The whey will run in to the bowl and the milk solids will stay in the strainer. The milk solids can be used as cream cheese.

2. Let raw milk stand at room temperature for 2-4 days until it separates. Pour the milk into a strainer and proceed as above.

The cream cheese keeps for about 1 month and the whey for about 6 months in the refrigerator.

www.wildfermentation.com is a source of information about the process and benefits of fermentation and has some sources for purchasing a culture if you should wish to do so.