Making the Vegetable Medley

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One of the most important ferments in the GAPS™ diet is the vegetable medley. You can find this recipe in Dr. Natasha Cambell-McBride’s book, Gut and Psychology Syndrome. Her recipe is for a bowl ferment, but you can also make it in a jar, which is how I prefer to make it. And this is the recipe we are going to do today! This recipe contains five different vegetables: beets (good for liver and blood cleansing), cabbage (stimulates digestion), carrots (contain vitamin A), and cauliflower (makes it taste better, believe me), and garlic (good for immune support). It makes a very rich and flavorful liquid, which is also a wonderful probiotic drink.

No matter how delicious this is, and how much you like it, drink only a little bit in the beginning to avoid die-off. Respect the ferments, man!

Ingredients and Supplies for Vegetable Medley

  • Glass jar, 1/2 gallon
  • 1/2 Cup Kefir whey*
  • Sea salt, 3-4 TBS
  • 1 Medium beet
  • 3 Carrots
  • 1/2 Cauliflower
  • 1/2 Cabbage
  • Garlic (5-7 cloves), fresh or fermented

Instructions for Vegetable Medley

To a clean half-gallon jar, add about 1/2 cup of each vegetable. You can add them in any order you like. The main purpose of the vegetable medley is to drink the liquid, so make sure the ingredients you add only fill the jar half way (or a little more). This will create enough liquid to make it worth it! Other vegetables can be used – the most important vegetables that make this medley are beets, cabbage, and garlic.

Add the beets. Then the carrots. And so on…

Last of all, add the garlic. When all the ingredients are in the jar, it should be less than 3/4 full.

Create a brine of the salt and about a 1 cup of filtered water. Swirl and shake to dissolve the salt.

Pour the kefir whey* over the jar with the vegetables. Then pour in the brine.

Add additional filtered water as necessary, to fill to the shoulder of the jar.

Finally, add a cabbage leaf or two to hold all the ingredients under the water. I add a pinch of salt after the cabbage leaves are in place to discourage bad bacterial growth. All that’s left is to dry the rim of the jar and tightly screw on the lid and leave it on the counter.

After 7 – 10 days on the counter, move the jar to the fridge and consume the liquid until it’s gone. You can also eat the vegetable pieces. This can be a perpetual ferment. To do this, daily drink what you need, then replace that amount with filtered water and a little salt, and continue to leave it out on the counter. Keep up with this process until the vegetables are spent (they turn grey and tasteless).

That’s it! You have successfully made the veggie medley! Once you get the basics down, you can experiment with different vegetable combinations (eg. broccoli instead of cauliflower). Let us know your favorite combinations!

Onward!

* This recipe calls for kefir whey. Although you can technically make it without the whey, it is an entirely different ferment if you do. The kefir whey contains unique microbes, including healthy yeasts, which can remain and repopulate the gut microbiome directly (most ferments can’t do this). For this reason, many people have a bigger die-off reaction when they first start consuming this ferment. If you find you are reacting strongly to this ferment, you can make it without the kefir whey. However, if you do, it technically not the vegetable medley that Dr. Natasha talks about. The best thing to do is to make a batch of vegetable medley with the kefir whey, and then start with a drop (or less) of the ferment, working up gradually as tolerated. This is a great way to get the kefir strains in your body, especially if you are not tolerating dairy well.


Vegetable Medley

One of the most important ferments in the GAPS™ diet is the vegetable medley. You can find this recipe in Dr. Natasha Campbell-McBride's book, Gut and Psychology Syndrome.

Ingredients
  

  • Glass jar 1/2 gallon
  • Sea salt 3-4 TBS
  • Kefir whey 1/2 cup
  • Medium beet
  • Carrots 3
  • Cauliflower
  • Cabbage
  • Garlic 5-7 cloves, fresh or fermented

Instructions
 

  • To a clean half-gallon jar, add about 1/2 cup of each vegetable.You can add them in any order you like. The main purpose of the vegetable medley is to drink the liquid, so make sure the ingredients you add only fill the jar half way (or a little more). This will create enough liquid to make it worth it!
  • Add the beets
  • And carrots
  • And so on…
  • Last of all, garlic and salt
  • When all the ingredients are in the jar, it should be less than 3/4 full.
    Create a brine of the salt and about a 1 cup of filtered water. Swirl and shake to dissolve the salt.
    Pour the kefir whey* over the jar with the vegetables. Then pour in the brine.
    Add additional filtered water as necessary, to fill to the shoulder of the jar.
    Finally, add a cabbage leaf or two to hold all the ingredients under the water. I add a pinch of salt after the cabbage leaves are in place to discourage bad bacterial growth. All that's left is to dry the rim and tightly screw on the lid and leave it on the counter.
  • After 7 days, move the jar to the fridge and consume the liquid until it’s gone, and eat the vegetable pieces. This can be a perpetual ferment. To do this, daily drink what you need, then replace that amount with filtered water, and continue to leave it out on the counter. Keep up with this process until the vegetables are spent (they turn grey and tasteless).
  • That’s it! You have successfully made the veggie medley! Once you get the basics down, you can experiment with different vegetable combinations (eg. broccoli instead of cauliflower).
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