Making Raw Sauerkraut

Let’s talk probiotics

A perfectly healthy person (do they even exist), has approximately 100 trillion microorganisms from 400 different species flourishing in their intestinal tract aiding in digestion, absorption of nutrients, and the production of B vitamins, vitamin K, and enzymes.

These beneficial bacteria crowd out harmful bacteria and allow your body to work optimally. 

Levels of these beneficial bacteria need to be maintained throughout life by consuming cultured/fermented foods, prebiotic foods, and probiotic supplements (if one does not consume adequate amounts of fermented foods and/or is ill or recovering).

Levels of good bacteria in the gut can decline for many reasons including taking antibiotics, taking NSAIDS like Advil, Motrin, Midol, etc., taking birth control pills, due to chlorine in drinking water which kills bacteria in the water as well as your intestines, changes in the acid/alkaline balance of the bowels, a diet low in vegetables, fruit, and whole grains, radiation and chemotherapy, and many other ways.

Conditions associated with low levels of beneficial bacteria include acne, ADHD, allergies, anxiety, arthritis, asthma, bladder and urinary tract infections, breast pathologies, cancer, cardiac problems, chronic fatigue, Colitis/Crohn’s disease, colon cancer, compromised immunity, constipation, depression, diarrhea, diverticulitis, ear and respiratory infections, foul breath and body odor, gastritis, headaches, hormonal imbalance, IBS, liver and gallbladder problems, migraine headaches, PMS, sinus problems, spastic colon, stomach bleeding, and yeast infections.

Probiotics are found in fermented foods such as raw sauerkraut, beet kvass, kefir, etc.

It is fun and easy to make your own raw sauerkraut and fermented vegetables!

Here’s a super easy recipe that kids love to help with and also love to eat!

Grant making sauerkraut!

Raw Sauerkraut

Yields about 2 quarts

2 large heads of organic cabbage (red or green)
2 – 3 tbsp sea salt

1. Grate, shred, or finely cut 1 cabbage and place in a crock (here are a few great crocks,,,, or large pot. Sprinkle half of the salt over the cabbage.

2. Grate, shred, or finely cut the second cabbage, then add it to the crock along with the rest of the salt.

3. Crush the mixture with your hands until liquid comes out of the cabbage freely (kids love helping with this part).

4. Place a plate on top of the cabbage, then a weight on top of the plate (a weight can be a small glass jar filled with water).

5. Cover container and check after 2 days. Scoop the scum off the top, repack, and check every 3 days. After 2 weeks, sample the kraut to see if it tastes ready to eat. The flavor will continue to mature for the next several weeks.

6. Canning or refrigerating the sauerkraut will extend its shelf life.

Optional ingredients to add:
• 5 cloves of chopped garlic and 2 sliced onions
• 3 sliced poblano peppers 🌶 
• 5-10 chopped Brussels sprouts
• A handful of seaweed or any other vegetable 🥕
Add optional ingredients in when adding the salt.

My Why

Sharing a bit of my journey thus far.

her rebirth was stunning, she lifted herself up from the depths of despair, grasped her dreams, embedded them in her heart, and walked forward into a future that only her will and vision could control   — young pueblo – revival

As a child, I was the one with the sensitive immune system.  I had a vaccine reaction back when we only received a few vaccines.  I had childhood asthma, allergies, frequent strep throat and stomach flu, while my sisters were healthy.  I reacted to foods, especially dairy, but instead of making the connection, I often would become sick after eating. 


As I grew older, my health problems continued.  I developed severe allergies after college, which came along with chronic sinus infections and endless rounds of antibiotics.  In my late twenties, I developed severe IBS, which was so embarrassing, the truth of it has never been told.  I suffered from acne, infertility, eczema, headaches, sleep issues, the list goes on and on.  After my first baby was born, my IBS got so severe that my doctor thought I had colon cancer.  After receiving a barium enema, and while waiting for my appointment for a sigmoidoscopy, a friend called who had been suffering from the same infertility issues I had suffered from.  She asked if my infertility doctor had ever mentioned soy in my diet causing my infertility problems.  She said that her doctor mentioned that the excess of soy added to so many foods was causing some infertility issues in women.  She told me to look up soy intolerance/sensitivity online.  I immediately went to my computer and my mouth hung open in shock.  The list was a perfect description of me.  I went off of soy, and my symptoms immediately went away.  

Then, my second baby was born.  She received an Apgar score of 10, which my doctor said almost never happens.  She was the epitome of health.  She developed normally, beginning speaking at 9 months old.  She was very outgoing and would talk to strangers at the grocery store.  At 12 months old, I took her in for her well-baby check.  The doctor left the room and we were waiting for the nurse to come in with her MMR/Varicella vaccines.  The nurse took forever to come in.  My daughter became fussy and I just wanted to leave.  My intuition was telling me to run out of that office.  My brain was telling me that would be rude, and that I needed to stay.  She received her vaccines, and immediately became extremely sick.  Fever, lethargy, fussy, uncomfortable, cough, runny nose, you name it.  She was the sickest any of my children have ever been.  She lost all of her speech, and her attention span.  She was fussy and clingy.  She would put her tiny hands on her hips, lean forward, and try to push the words out that she wanted to say.  Something was blocking her ability to communicate those words she had inside.  I knew what was happening.  I started researching, reading, and planning what needed to be done.  When I took her back to the pediatrician and told him what had happened, he said “By the age of 2 she will most likely be full blown autistic.”  That was all.  No support, advice, referrals, paperwork to report her vaccine injury to the Vaccine Adverse Event Reporting System.  

At the same time, my husband was going through a severe health issue of his own.  He was disabled, depressed, and was up against the realization that he would never work at his dream job again.  I couldn’t go to him for help and support.  I was riddled with guilt for not running out of that doctor’s office when my intuition was screaming at me to get out of there.  After 4 months of research, guilt, and tears, I threw out almost everything in our pantry and refrigerator and started over.  



I started my 16-month-old daughter on the “autism diet”.  We began a gluten, dairy, and soy free diet, and within 3 days she began speaking the words she hadn’t spoken in 4 months.  We made an appointment with a DAN (Defeat Autism Now) doctor, at which point we learned some tips and tricks to be sure her diet was as free from gluten, casein, and soy as possible.  We also started B12 injections.  Within days of the first B12 injection, my daughter began speaking in complete sentences and her attention span returned.  We continued with many supplements, I continued reading and researching, and I attended a Defeat Autism Now conference.  It was at this conference where I met my mentor Julie Matthews.  I learned so much about whole food, nutrient dense nutrition.  About how to cook, what to buy, where to shop, the list goes on and on.  Over the next year, I completely healed my daughter from autism.  


I became passionate about nutrition, detoxifying our home, and helping others to do the same.  At first it was just a hobby.  I was an elementary school teacher who helped her friends and family heal their children and themselves from all kinds of health issues.  I became a TACA mentor helping endless numbers of moms learn to navigate the world of healing their children.  Then an opportunity arose from Julie Matthews herself to take part in a certification program for doctors and nutritionists that she was offering to moms who had healed their children from autism.  She knew we were in the trenches working with other moms and parents, and wanted to provide us with the education to help in more significant ways.  I jumped at the opportunity.  I received a certification in BioIndividual Nutrition and BioIndividual Nutrition for children.  At that point, I knew there was no turning back.  My dream of becoming a Certified Nutrition Consultant would become a reality.  I began attending Bauman College for Holistic Nutrition, the alma mater of my mentor Julie Matthews.  I am so proud to now be a Certified Nutrition Consultant.  I am passionate about helping all people to feel their best, and live their best lives.  I love helping children, moms, parents, and families to heal together.

Kauai 3kauai