Growing and Preparing Your Own Lacto-Fermented Food

Learn how to grow your own nutrient dense and organic vegetables in your garden and turn them into probiotic food.
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  • Lectures 37
  • Length 3 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 3/2015 English

Course Description

Do you suffer from lactose intolerance, gluten intolerance, constipation, irritable bowel syndrome, yeast infections, allergies or asthma? All these conditions have been linked to a lack of good bacteria in the gut.

It can be argued that antibiotics, pasteurisation, antibacterial soap and disinfectant are just making us sicker!

Your body needs healthy probiotic bacteria to digest, absorb and utilise the nutrients in the food you eat. Lacto-fermented food is a way of introducing and maintaining a healthy population of these probiotic bacteria inside your body.

Would you like to learn how to grow your own nutrient dense and organic vegetables in your garden (whatever the size) to offer your family the best possible nutrition? No previous gardening experience is necessary as I will teach you everything you need to know to begin harvesting your own fresh vegetables.

Would you like to learn how you can ferment this home grown produce and turn them into long lasting, nutritious and tasty food to share with family and friends?

This video based online course will teach your all you need to know about growing and using vegetables and fruit to make tasty and healthy fermented recipes.

In this course you will learn

-what is fermentation

-equipment required.

-what vegetables are good to ferment and what are not.

– the process of fermentation.

-learn what the best companion plants for eggplant are.

-learn how to organically manage pests on your brassicas.

-how to grow beetroot and make Beetroot Kvass.

-how to grow organic plums to make Slivovitz.

-how to grow apples trees in an urban setting for a fermented beetroot and apple dish.

-how to grow organic tomatoes to make your own fermented tomato sauce as an alternative to the sugar laden supermarket tomato sauce.

-How to grow daikon and won bok to make your own kimchi.

-secrets to growing great cabbages for sauerkraut.

-how to turn those giant marrow into a wonderful healthy dish full of natural probiotics.

-Learn how to grow and make aubergine, sunflower petal and chilli pickle.

and much more…..

With just under 2 hours of video lessons you can study at your own pace and schedule. Re visit lessons as you wish. At any time you can contact me, Janet Luke, the teacher if you have any questions.

Are you ready to learn these century old food preserving skills to take you and your family to new healthy heights?

What are the requirements?

  • A small garden, a sunny balcony or sunny window box so you can grow your own selection of organic vegetables.
  • Access to a home kitchen.

What am I going to get from this course?

  • Demonstrate how to successfully grow your own vegetables organically in your own garden or containers.
  • Describe the process of lacto-fermentation
  • Explain the benefits of including fermented food in your daily diet
  • Explain how to successfully select and grow an apple tree in an urban setting.
  • List the equipment required to ferment your home grown vegetables and fruit in your kitchen.
  • Identify signs to be aware of when the fermentation process has failed.
  • Choose the correct companion plants to plant near your chosen vegetables
  • Identify and know how to treat common pests and diseases organically which can affect your growing vegetables
  • demonstrate how to successfully grow and harvest a range of vegetables and fruit which have been organically grown.
  • Understand the different root stocks which apple trees can be grafted onto and which are the most suitable for an urban garden.
  • Understand what the French word espalier means and how this technique can be so successfully applied in fruit tree growing to save space.
  • explain why it is best to grow root vegetables directly from seed.
  • List appropriate vegetables to use to make fermented recipes.
  • List vegetables which should not be used to make fermented recipes.
  • Identify what makes a good container to ferment in.

Who is the target audience?

  • This course will suit absolute beginner and intermediate gardeners.
  • Anyone who has chronic health problems such as irritable bowel syndrome, gluten or lactose intolerance, digestive problems or yeast infections and would like to improve their healthy gut micoflora.
  • Anyone who is new to preparing, and storing and serving fermented food .
  • Anyone with a passion for growing organic homegrown food.
  • a person who wants to provide the very best nutrition to themselves and their family
  • A person who has been growing their own vegetables and wants to learn new ways to process and store the harvest.
  • Anyone who enjoys canning, preserving or bottling fruit and pickles but would like to learn a new technique which does not use sugar, heat or freezing.
  • A person who follows a vegan, a vegetarian or raw diet.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction
Let Me Introduce Myself to You

Beneficial bacteria, which are found naturally on many plants, can be harnessed to preserve food without the use of of heat, sugar or processing. This is an ancient way of preserving food which has been used for centuries. The ancient Romans ate sauerkraut regularly. Lacto bacillus is the bacteria which causes the safe fermentation of food with this technique. This is the same bacteria which helps turn milk into yoghurt and cheese.

The Benefits of Including Fermented Food In Your Diet
The Benefits of Eating Lacto-Fermented Food as Part of your Daily Diet.

A healthy gut requires resident beneficial bacteria. Eating Lacto Fermented foods helps to seal and heal your gut by drawing out toxins. Food preserved this way is :


-contains no sugar

-is unprocessed

-is not frozen or heated

-saves money

The best food to use is your own organically grown vegetables as they are :-


-spray free and organic


-an easy way to preserve your harvest.

Section 2: Equipment and Resources Required for Fermentation

The great thing about fermenting some of your vegetables is it does not require you to go out an dinvest in expensive equipment. All that is required to begin are :

-glass jars with tops or seals

-good quality sea salt

-pester and mortar

-organic vegetables

-kitchen grater

-spices such as dill, fennel seeds and juniper berries

Section 3: Learn to Grow Organic Beetroot and Make Beetroot Kvass an ancient Russian drink.

Beetroot, like most root crops, are best grown directly from seed. They will grow year round but do prefer the cooler weather. All parts of the plant can be eaten. As the plant is growing pick off some of the side leaves for salads and stirfries.

Tips on growing beetroot and other root crops
5 questions

How to successfully grow Beetroot from Seed


This tangy drink is a wonderful start to each day. It is recommended to drink a cup each day and each evening to enjoy all the health benefits. These health benefits include:

-liver tonic

-blood purifier.

This is a wonderful recipe to use up all those large beetoot in the garden.

Section 4: Grow and Make Sunflower petal, Eggplant and Chili Pickle

Sunflowers are easy to grow. Grow from seed and plant in full sun in an area protected from wind. Learn that you can use the petals in salads, stir-fries and jellies.

Bees and butterflies love the pollen and nectar produced from the flowers.

Once the sunflower has finished flowering cut up the stalk and add to your compost as the stalk is very high in carbon.

Save the seeds each season by tying paper bags around the developing seeds to collect the seeds.


Learn about the best growing conditions and soil conditions to ensure you get a great crop each summer of happy faced sunflowers. Learn that even if you only have a small balcony or window box you can still enjoy growing some sunflowers in a container.


Eggplants, capsicums and chilies enjoy the same growing conditions so if space is at a premium in your garden, grow these heat lovers together.

Learn what sort of soil and climatic conditions they all enjoy.


Learn how to prepare the correct soil conditions to ensure that these plants grow well and produce a good crop over summer. Learn how these plants require a long hot summer to produce well. I share some simple ideas to help to raise the ambient temperature around theses plants when growing them in marginal climates.


Learn how to make this wonderfully tasty and colourful dish. The layered ingredients look wonderful through the glass jar.

Section 5: Create an Alcoholic Fruit Schnapps Drink called Slivovitz from fresh plums

Plum trees are a great fruit tree to grow in an urban garden as they do not require a lot of care or maintenance. Many are self fertile and can be espaliered against a wall if space is at a premium. Learn how to prune these fruit trees to keep the tree at a managble size and to encourage fruiting.


Learn how plum trees are a good option for an urban garden as they are :

-self fertile

-can be espaliered

-do not require spraying

-are generally disease free


Learn to make this lovely fruity alchohoic drink which is a wonderful mid winter drink.

Section 6: Make Your Own Crunchy Organic Sauerkraut from your Home grown Cabbage.

Cabbages are a mainstay winter crop. It is a member of the brassica family and is related to broccoli, cauliflower and kale.Cabbages like fertile rich soil. They can be eaten by slugs and snails as young seedlings. Learn about the different varieties which can be grown in hte home garden.

Tips on Growing Cabbage

Sauerkraut is a fermented dish which has been created by many civilizations over the centuries. It can be made with any type of cabbage and extra spices can be added to the dish. Learn how to measure the amount of slat required per weight of cabbage. Learn how to use this popular dish as an accompliant to many meals

Section 7: Grow your Own Fresh Ingredients And Make Your Own Traditional Korean Kimchi

Daikon is an easy to grow member of the radish family but is not commonly grown in most peoples gardens. Learn how to grow this quick growing plant from seed. Understand the soil and climatic conditions required to grow healthy plants. Understand how to use simple ways to keep pests off your growing plants.


Chinese Cabbage or Wong Bok is a very popular cabbage in all Asian cooking. This upright quick growing plant is very easy to grow.

Learn the correct growing conditions, plant spacing's, the form the cabbage will grow to, how to protect from pests and when to harvest.


Making your own Kimchi is a wonderful skill to have if you enjoy a healthy diet and Asian food.

Learn how to make this dish from your own grown products. Learn how easy it is to moderate the spicyness to appease the whole families tastes.

Section 8: Make a Super food with Bitter Melon

Bitter melon is not a commonly grown plant but has so many health benefits it should be. One plant can be highly productive. If you have a warm sunny spot in your garden learn how to grow this rambling climber in a large pot.


This dish has a real kick to it thanks to the chili.

Learn how to process the bitter melon to make it more palatable.

The flavour of this fermented dish will maybe not be to everybody's taste but the healthy benefits are huge.

Section 9: Learn how to grow organic apples and beetroot to make a Delicious Preserve.

Apple trees are a great option for many urban gardens. Learn the many ways you can grow these trees in a small space.

Learn how to keep them healthy and diseases free using only organic sprays.

Learn to choose the best varieites for your garden space and climatic conditions.


Learn how to grow these vegetables in any space including a pot. Learn what plants make the best companions to encourage healthy growth.


This relish will be a favourite with all the family due to the natural sweetness from the apple. Lern how to maturally process this relish using your home grwon and fresh produce.

Section 10: How to utilize large zucchini marrows and turn them into a tangy Marrow pickle

During summer your zucchini can get away on you and quickly turn into large marrow. This recipe is a wonderful and easy way to use these underrated vegetables.

In this Lecture you will learn:

-what soil conditions and feeding these plants require

-what climatic conditions they need

-the best spacings between plants

-how to prevent or manage powdery mildew organically


Learn what plants make good companions with zucchini plants and how to grow these lage plants in pots.


Learn how to make this tasty summer pickle which is a great accompaniment for salads, meats and sandwiches.

Section 11: Grow and make a sugar free, healthy tomato sauce, all from yoru own garden!

There is nothing finer than being able to harvest your own organic homegrown tomatoes from right outside your door! In this lesson I will show you :-

-how to choose the best varieties for making sauce

-how to prepare the soil

-how to grow in a very easy and low maintenance way

-how to protect from pests and diseases

-when the best time is to harvest your crops.


Learn how to grow these popular plants in pots on your balcony or patio. Lean what plants make good campanions to help keep them diseases free.


With your harvest of home grown heirloom tomatoes you can make your own delicious tomato sauce. The taste of this sauce is so much more intense than anything you can buy from the supermarket. Perhaps the best thing is you know that it is 100% tomatoes. No added chemicals or preservatives in this sauce!


This is a wonderful organic and healthy alternative to the supermarket bought tomato sauce or Ketchup. It is rich in texture, colour and taste.

Learn how to prepare and bottle this sauce for use in place or the inferior store bought products.

Section 12: Conclusion

All your questions about fermentation are answered here and this section is updated regularly.


I really want to make a living out of my passion for urban sustainable living and permaculture. Your review is really important to me, as with constructive feedback I can improve this course and more like it. If you have a spare moment please spend a minute adding a review and comment. Many thanks.

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Instructor Biography

Janet Luke, Urban Sustainable Living Expert and Author

I am a Landscape Architect with a Masters in Resource and Environmental Planning with Honours. I have a passion for permaculture and urban sustainable living. I have published three books Green Urban Living, Embrace Your Space and Backyard Bounty. I run a interactive website called Green Urban Living and run courses and workshops both in my garden and online.

I have always enjoyed growing vegetables but since having our three children I have become more and more concerned about the state of our environment and the rising cost of living. I want our kids to learn where food comes from and how to grow it, I also want my family to do our bit for the environment and as I do have Scottish heritage, I want to save money and learn to live a more frugal lifestyle, without having to give up my daily Lattes!

Many people think that if you live in an urban environment you can't grow your own food or have animals but after looking through my web-site you will see that that is not the case. My goal is to help you produce more and consume less in ways that make you and your family live a more healthy, sustainable lifestyle, connected to nature, whilst saving money. There are so many ways we can all live more green and eco friendly.

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