This is a picture of fermented purple cabbage and broccoli and cauliflower.

Fermenting Vegetables



Washed, sliced or chopped vegetables (Broccoli, radishes, cabbage  and carrots are favorites in our home).

2 cups water

1 1/2 tablespoons sea salt

1 wide-mouth quart jar with lid and seal

Any spices you want to include (peppercorns, dill, basil, bay leaf, etc.)

1 small cabbage leaf per jar

1. Fill jar with vegetables and any spices/herbs you're using, leaving 1 inch from the top of the jar.

2. Stir the salt and water together until salt is dissolved.

3. Pour the salt water over the vegetables until it reaches just below the top of the jar. There should be about 1/2 inch left in the jar.

4. Fold a small cabbage leaf and press it down on top of the vegetables so that it keeps the vegetables submerged in the salt water. Though not necessary, it helps keep vegetables submerged.

5. Close the lid on the jar tightly and place the jars out of direct sunlight in a relatively moderate temperature (68-75 degrees).

6. You will start to see some bubbling around day 2 or so. The longer they sit, the more tangy they will bee. Taste them starting on day 4 to figure out your preference. You will need to 'burp' the jars each day (simply, put jars into sink and gently open the jars and allow excess gasses to escape. Then, put lids back on and put jars back into cabinet).

7. Once you decide they taste the way you like them, place the jar in the refrigerator where it will keep for a couple of months...unless you eat them faster than that!

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Roasted Red Beet Hummus

1 small red beet, roasted  (you can roast or purchase pre-roasted)

1 can (15 oz.) cooked chickpeas, mostly drained  (save some liquid)

Zest of 1 large lemon

Juice of ½ a large lemon


Black pepper

2 large cloves garlic, minced

2 heaping Tbsp. tahini

¼ cup extra virgin olive oil

1. Preheat oven to 375°F.

2. Remove the stem and root from beets. Wash and scrub underwater until clean. Do not peel yet.  (If you have pre-roasted beets, skip to step 4.)

3. Place beets in foil. Drizzle with a bit of olive oil. Wrap tightly and roast for one hour or until an  inserted knife falls out without resistance. Beets should be tender. Bring to room temperature.

4. Once beets are cooled, peel and quarter them and place in food processor. Blend until only small  bits remain.

5. Add remaining ingredients, except for olive oil, and blend until smooth. Drizzle in olive oil as the  hummus is mixing.

6. Taste and add more salt, lemon juice, or olive oil if needed. If hummus is too thick, add a bit  of water. *

Hummus will keep in the refrigerator for up to 1 week.

Makes approximately 4-8 servings. 

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Fresh Fruit Salad

Recipe Contributor: Dixon Romney

2 Oranges (peeled, individual slices, cut)

1 pint raspberries (rinsed moments before mixing into salad)

1 banana

3 kiwi

1 slice watermelon

1 pint blueberries

10 black cherries

1. Wash and rinse all produce before preparing.

2. Cut all produce into bite-sized portions

3. Mix gently adding and raspberries cherries last.

4. Chill and serve (prep night before and chill, then serve right away at breakfast).

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Roasted Beet Hummus

Recipe Contributor: Lindsey Surowitz

 2 small roasted beets

1 (15 oz.) can of garbanzo beans, drained & rinsed

Zest of 1 lemon (reserve a pinch for garnish)

Juice of ½ lemon

2 garlic cloves

2 Tbsp. tahini

¼ tsp. paprika

¼ tsp. cumin

¼ cup olive oil

Salt & pepper to taste

1. Start by roasting the beets. (page 10)

2. Allow roasted beets to cool. Then slice in quarters and  place in your food processor with all other ingredients.

3. Blend ingredients in food processor until hummus is  smooth. Season to taste with salt and pepper.

4. Garnish with a drizzle of olive oil, salt, pepper, and a  pinch of lemon zest.

5. Serve with beautiful, colorful veggies: purple  cauliflower, carrots, Persian cucumbers, cherry  tomatoes, sugar snap peas, watermelon, and radish. 

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This recipe is from our Shred10 Cooking Guide. We invite you to learn more about the healthy recipes we have there. The Shred10 program is a program designed, not for weight loss, but for lifestyle change. It is a program designed to empower, celebrate and strengthen those who plan to succeed in starting or continuing their health journey. Ask the person who invited you to this website or feel free to contact us to learn more about the Shred10!

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Vegan Cauliflower Bites

1½ cups water or dairy free milk

1 cup gluten free flour

2 tsp. garlic powder

1 head of cauliflower, chopped

1 cup buffalo or hot sauce

1 Tbsp. vegetable oil or melted vegan butter

1. Preheat the oven to 450°F.

2. Combine the water or soy milk, flour, and garlic powder in a bowl and stir until well combined.

3. Coat the cauliflower pieces with the flour mixture and place in a shallow baking dish. Bake for  25 minutes.

4. While the cauliflower is baking, combine buffalo sauce and olive oil or margarine in a  small bowl.

5. Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional  10 minutes.

Makes 2-4 servings. 

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