Cultured Veggies & Other Fermented Superfoods
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Cultured Veggies & Other Fermented Superfoods

Learn how to make probiotic/enzyme rich: Cultured/Fermented Veggies, Beet Kvass, Yogurt, Kefir & Ogi (fermented grain)
5.0 (1 rating)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
41 students enrolled
Created by Susan Teton
Last updated 12/2013
Price: $60
30-Day Money-Back Guarantee
  • 1.5 hours on-demand video
  • 3 Articles
  • Full lifetime access
  • Access on mobile and TV
What Will I Learn?
  • By the end of this course you'll be able to make the following cultured super foods:
  • Ogi, which is a warm, yummy breakfast that's been cultured.
  • Your own homemade yogurt, Mmmm-good and what a cost savings
  • Kefir- great for the gut
  • Cultured veggies-Now these are SUPER foods
  • Beet Kavas- so great for your blood
View Curriculum
  • None

Do you have a bloated stomach?

Do you have digestive issues?
Do you wish things flowed more easily and often?
Would you like more energy?

Do you have skin problems?

Do you crave sugar?

Well, then enjoy some cultured/fermented super foods. It's like healthy digestive aids on steroids—but with no chemicals.

Cultured and fermented foods have been around hundreds of years. Did you know when researchers have studied the oldest living people in various cultures, most used some sort of naturally fermented cultured food in their diet.

Not only will you greatly benefit your health, but you'll save money too. Eat at a fraction on the cost of what supermarkets charge, and it'll be healthier too.

Now is the time to jump start your digestion with yummy, cultured, super foods.

Cultured foods are the new rave in the food industry as people realize their value. They deliver great flavor, much need enzymes and probiotic digestive miracles.

People report alleviated sugar cravings, skin problems clearing and flowing digestion.

Learn to make your own with this powerful course that includes instructional videos, recipes and everything you need to know to make your own:

Cultured Vegetables

Beet Kvass



Ogi (fermented millet)

Caution: Once you put these powerful tasty foods into your life there is no going back.
Who is the target audience?
  • Everyone who would like tasty, super healthy food
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Curriculum For This Course
14 Lectures
Intro to Making Cultured (Fermented) Super Foods
3 Lectures 03:58

Cultured Foods
When Something’s Missing From Your Meal…

Have you ever noticed that sometimes after you’ve finished a meal, you don’t feel satisfied? Something was missing, but you can’t put your finger on what it may be.

It’s possible that some of the 10,000 taste buds on your tongue didn’t get enough stimulation with that meal. With taste buds for sweet, sour, salty, bitter and savory (a specific taste found in the amino acids of protein), it can be difficult to keep all five “buds” satisfied.

To keep them satisfied is the goal of many fancy and fast food restaurants. They know that if you’re satisfied, you’ll come back, over and over again. The successful restaurants know how to add all the right tastes to their meals. An example is hamburgers. For many, a burger without a pickle is incomplete!

It’s quite easy to satisfy the sweet, salty, bitter and savory taste buds, but to activate the sour ones, it will take a bit, not much, of menu planning.

Cultured foods can fill that missing gap in the meal and make the process easy. These foods simply start with a whole, natural food, and change it to a new, slightly sour food with a different texture within a matter of hours through a process of fermentation. The process is totally natural. Cultured foods include foods such as sauerkraut, kim chee, cheese, kefir and yogurt, but other foods can be cultured, including soybeans, eggplant, cucumbers, and turnips. In different cultures, whatever vegetable is in season is used for culturing.

We Need Bacteria in Our Intestinal Tract

The two primary reasons why cultured foods need to be a part of one’s diet are: 1) to provide that complete stimulation for the taste buds, and 2) to support the microbial flora in the intestinal tract.

Surprisingly, we’re all “walking bags of bacteria.” Our body is comprised of 10 trillion body cells that collectively compose our organs, bones, nervous system, muscles, skin, hair and nails. However, inside the numerous feet of our intestinal tract is an estimated 100 trillion live bacteria, viruses, fungi, parasites of about 500 different species; both good and bad, that set up their own environment for either health or illness. A ‘good’ or ‘friendly’ species is one that synthesizes different vitamins and when in high numbers, creates health. A ‘bad’ species is one that creates disease or pathology in the body by its presence in high numbers. Collectively, the good and bad microbes are called flora.

It’s entirely possible that your intestinal microbes could be signaling to you at the end of a meal with a message of “feed me!” through that feeling that there’s something missing from the meal. Cultured foods not only feed the flora; they also restore the healthy balance between the good microbes and the bad ones and contribute to optimum functioning of every organ in the body.

We’re Out of Balance

The reason why it’s important to incorporate more appropriate live flora on a daily basis is that it’s easy to get out of balance with these microbes. One dose of a broad-spectrum antibiotic will annihilate the good and bad bacteria together, similar to a terrorist act at the microscopic level, within your intestines! The antibiotic may not kill resistant fungi or parasites, though, which then gives them the chance to proliferate wildly. Even an antibiotic that is more specific will still have terrorist actions on your gut microbes.

High amounts of sugar and processed foods will do the same thing. And chemicals and pesticides in the foods we eat could possibly be a more specific type of ‘terrorist act’, paralyzing certain types of the friendly bacteria and other flora.

Every food we eat contains a mixture of good and bad live flora. The bacteria on fruits and vegetables, nuts and seeds colonize our intestinal tract, leaving species that implant themselves in the colon and create health. Unless there has been animal contamination in the crop fields or human contamination in the processing process, these foods and the flora they contain are safe.

Cultured Foods: The Answer to More Satisfying Meals…And Some Intestinal Problems

Researchers have found that good bacteria in the gut activates a substance in plant cell walls and fibers called SLC5A8 which transforms undigested glucose to energy. SLC5A8 acts somehow as a transporter of short-chain fatty acids in the colon, which the colon uses for energy.The SLC5A8 also is closely tied to colon motility. When the bacterial flora is wiped out and in cases of colon cancer, the SLC5A8 levels are decreased significantly.

It’s the act of processing foods that starts to create an imbalance in the flora a food naturally contains. The food industry, concerned with food safety, uses different methods to ‘sanitize’ or ‘sterilize’ the foods it prepares for mass human consumption. Irradiation, the use of chemicals and preservatives, flash heating, microwaving, and pasteurization will all destroy the good, and bad, natural micro-organisms found in food.

Researchers have found that this destruction sets up the body for disease to follow:Crohn’s disease, irritable bowel syndrome, allergies, asthma, lactose intolerance, food sensitivities, constipation, colon cancer, autism, chronic fatigue syndrome, and other chronic illnesses.

In one Canadian study, researchers gave probiotic supplements, which are a combination of micro-organisms, to colonize the gut to 28 intensive care patients suffering from multiple organ dysfunction syndrome. Within a week, their immunity was greatly enhanced.

You need an intestinal SWAT team, and the easiest way to bring one in is with cultured foods. These foods are teeming with dozens of strains of micro-organisms that will replenish those armies of good bacteria that have been depleted or damaged. Once replaced, the friendly microbial flora is ready to stand in your defense, and this SWAT team isn’t just helpful for gastrointestinal health.

In another study, mice were given an antibiotic, which wiped out the intestinal flora, then subjected to a fungi. Within a few days, allergic hypersensitivity toward the fungi appeared.

Research now shows us that it seems we have a second brain, one that emanates from the commander of the gut’s army of microbes.The microbes produce hormones and other chemicals that influence the immune system, the brain, the reproductive organs, and every other part of the body.

Cultured foods can provide you with a complete spectrum of micro-organisms on a daily basis. One serving of a cultured food can be better than an entire bottle of probiotic supplements you find on the shelf at the health food store. That’s because each cultured food will naturally provide you with dozens of species of bacteria, as compared to five or maybe 10 different species in a supplement. Natural health enthusiasts believe that in sauerkraut alone, there are close to 300 species!

Cultured Foods Are Easy to Prepare

Some of the same species of bacteria used to ferment foods now are the same ones used hundreds of years ago. That’s because theeco-system hasn’t changed all that much, bacteriologically speaking. Food still ferments naturally at room temperature, and depending on the cultured food you’re making, you can choose to add starter organisms or use the environment’s natural flora.


The cultivation of cabbage goes back millennia as does the creation of sauerkraut recipes. The Chinese and Mongolians used the food as a nourishing food. The Celts are said to have introduced cabbage to the British Isles as early as the 4th century B.C.

Sauerkraut recipes start with raw green and/or red cabbage and salt is added to create a brine necessary for the natural fermentation process. You’ll need no starter bacteria.

The sauerkraut that you make in your kitchen will be a far better product than that found in most grocery stores. Commercial brands have often been heated or pasteurized, killing the food’s innate natural flora.

Kim chee (also spelled kimchi, gimchi, or kimche)

This is a traditional Korean dish made of seasoned vegetables that are fermented and eaten with rice or in stew. References to kim chee recipes date back 3000 years ago. In the 1800s, napa cabbage was used instead of a traditional head of cabbage, and chili peppers were added to spice up the recipe. This recipe became quite popular.

Kim chee can also be made from radishes, cucumber, turnips, and are seasoned with ginger, onions, garlic, fish, oysters, and shellfish. Kim chee is rich in vitamin C when cabbage is the primary ingredient, and naturally high in vitamin A, thiamine, riboflavin, calcium and iron.


Miso is a traditional Japanese dish produced by fermenting soybeans with a starter culture known as koji, Other grains such as barley, wheat, buckwheat, corn, millet, amaranth, and quinoa, and even hemp and chickpeas, are used. Koji starter culture is from the mold, Aspergillus. Thus, those with mold sensitivities should not eat this food.

To prepare miso, the grain and koji is mixed with water and salt, usually in a barrel, and allowed to age for up to a few years. The longer the aging process, the better the flavor.

Miso can be used as part of a meal (along with rice and vegetables) or just as a flavor within foods such as vegetable dishes, soups, salad dressings, and stews. If used as a flavor, the miso should not be added during the cooking process, but more toward the end of the cooking.

The color of miso can be white, red, black, depending on the type of grain used.

When made from soybeans, miso contains isoflavones (about 20mg/100g), saponins, soy protein (partly digested) and live enzymes (in non-pasteurized miso). Although this cultured food doesn’t necessarily taste slightly acidic, it captivates the taste buds associated with savory tastes.

A study published in the Journal of the National Cancer Institute (June 18, 2003) showed that women who consumed three or more bowls of miso soup daily reduced their risk of getting breast cancer by about 40 percent compared with those who had only one bowl.


Yogurt has become a staple in the diet for many Americans as well as those in other cultures. Loaded with Lactobacillus species of bacteria, many have used yogurt to help restore friendly bacteria in the gut after antibiotic use.

Kefir (please see article on Kefir)

The regular consumption of cultured foods will constantly aide in building a healthy intestinal flora. They are powerful foods that should be consumed daily, if not with every meal!


1 American Journal of Clinical Nutrition, Vol. 85, No. 3, March 2007: 816-823

2 Science Blog May 26, 2004


4 The Journal of Biological Chemistry February 13, 2004


Preview 00:12
Ogi For a Yummy Breakfast
3 Lectures 10:10
Cultured Vegetables
4 Lectures 42:14

Cultured Veggies

Harvest Cultured Vegetables

Harvesting Cultured Vegetables

What to Eat with Your Cultured Veggies
How to Make Yogurt
1 Lecture 05:18
Make Your Own Yogurt
How to Make Fresh Kefir
1 Lecture 17:38
Making Kefir
How to Make Beet Kavas
1 Lecture 09:19

About Beet Kavas and Recipe for Making It

Beet kvass is deeply earthy, richly pigmented and an excellent tonic to promote good digestion and overall wellness. I use kefir starter culture to prepare my kvass.


  • starter culture (see above)
  • 2 teaspoons unrefined sea salt
  • 3 pounds beets (peeled and cut into 1/2-inch cubes)


1.Whisk starter culture and sea salt into 1 1/2 quarts filtered water until well-dissolved.

2.Place beets into a 1-gallon vegetable fermenter or fermentation crock. Cover with liquid ingredients until the crock is full within one inch of its lip and the beets are completely submerged. Pour in additional filtered water, as necessary.

3.Allow the kvass to ferment at room temperature for at least one week before straining and serving.

4.Reserve the beets and 1 cup beet kvass to prepare beet kvass up to two more times. Add additional salt and water (you may omit starter for subsequent rounds) to the leftover beets and culture them up to two more times before discarding, or serve them as a sidedish or in salads.

We drink beet kvass daily – when beets are in season – at the recommendation of a nutritionist we see periodically. She also recommends taking one quart of bone broth every day (which is why perpetual soup is so helpful). I serve 1/4 cup beet kvass over ice and diluted with mineral water before and during meals.

Beet kvass carries with it all the benefits of beets, marrying them with the benefits of fermented foods for a deeply cleansing tonic. Rich in betacyanins – the pigments responsible for beets’ characteristic hue, beets possess strong antioxidant capacity with an ORAC value of 1,776 which may be why beets seem to help mitigate inflammatory states in the body which may contribute to cardiovascular disease, cancer and diabetes.

In making beet kvass, fresh raw beets are peeled, chopped and set in a fermentation crock or jar (you can find them online) and covered with a prepared brine of unrefined sea salt, starter culture and filtered water. From time to time, I season my beet kvass with organic ginger, cloves, allspice, coriander, cardamom or orange peel. The kvass then ferments for about a week before it is decanted and served.

The fermentation process enhances the already strong nutritional profile of raw beets, increasing levels of food enzymes and B vitamins (particularly folate). It also inoculates the beets with beneficial bacteria which support immunity and digestive system health.

To drink beet kvass is to taste the blood of the earth - sweet and salty with a mineral-rich undertone that speaks of the soil itself. Beet kvass is an acquired taste, much like other fermented foods whose characteristic sourness can offend tame palates. In spite of – or perhaps because of – its briny and earthy flavor, we love beet kvass.

Beet kvass is a probiotic tonic made from beets that was popularized by the landmark book on traditional foods, Nourishing Traditions. Kvass is a traditional Russian beverage made from fermenting scraps of wheat or rye bread with water, starter culture and a bit of salt. It’s often flavored by berries, raisins, apples, various spices and beets, though this version is made exclusively from beets and it lacks the characteristic overt saltiness that some people dislike in other beet kvass recipes.

Make Healthy Beet Kavas
1 Lecture 00:56
About the Instructor
Susan Teton
4.3 Average rating
53 Reviews
553 Students
7 Courses
Eat to Look & Feel Great!

Susan Teton Campbell – Bio – 2013

In 1991, the passion for Susan Teton Campbell’s life work was ignited when
she read Diet for a New America by John Robbins. Bringing her extensive
marketing and media expertise to the Robbins’ organization, EarthSave
International, Susan created and promoted the award-winning Healthy School
Lunch Program (HSLP).

Collaborating with top nutritional and environmental experts in government,
business, and academia, Susan created a curriculum that motivated students
nationwide to make healthier food choices. In 1997, with funding from
the American Cancer Society and the USDA, Campbell took her program
to Hawaii, inspiring the state to be the first in the nation to create plant based
alternatives for school menus. When the Physician’s Committee for
Responsible Medicine rated the health of meals at American schools in 1998,
the HSLP was in three of the top 10.

As part of the HSLP, Susan co-authored The Healthy School Lunch Action Guide,
a 184-page resource manual published by EarthSave International in 1994.
The guide was sold/distributed to teachers and parents across the country
while Susan went on a national tour, speaking to thousands of parents,
administrators, government agencies and associations (National Food Service
Association). The tour included numerous TV and radio appearances.

Following her tenure at EarthSave, Susan, with key members of the Natural
Products Industry, formed a Washington D.C. lobby for natural food and
supplement manufacturers, retailers, and distributors. In collaboration with
New Hope Media, Susan envisioned and founded the Natural Products
Council, spearheading a national marketing campaign, featuring celebrities such
as Paul McCartney, Woody Harrelson, Kevin Nealon, and Ed Begley, Jr.

In 1998 she collaborated with Citizens For Health (Boulder, CO), to launch
a national campaign, Let’s Keep Organic, Organic. The campaign broke U.S.
Department of Agriculture records for consumer letters received. The result
was a rewrite of the policy that set national organic labeling standards.

In 1998, with a Rockefeller grant, Susan founded Spirit In Action (SIA), Inc.,
an organization, which exists to make the health and welfare of children the
overriding consideration in all government, corporate, and individual decisions.
SIA’s projects bring awareness to the interplay of nutrition, environment,
economic, social, and cultural factors that impact American youth.

In 2001, after years of studying with notable nutrition/health professionals,
Susan took her nutrition knowledge into the kitchen when she created menu plans
for retreats put on by Byron Katie International. The success of the food program
led her to head up the sales and marketing efforts for The Schools for The Work
of Byron Katie, during the launch for her first best seller, “Loving What Is”.

Recognizing that most people know what healthy food is, but lack the skills to
prepare it, she went on to develop recipes and menu plans for large resorts and
celebrities, actively teaching food service personnel and private chefs.
Following a one year In 2003-2005 she launched
her “functional food” style to become an instructor for home chef and
professional culinary students at Laguna Culinary Arts, in Laguna Beach, CA.

Relocating to Maui, Hawaii in 2005, Susan launched her multi media company,
to produce media products for nutrition culinary education. Her first media
project is a culinary practice combining the best of the essential dietary
components of the Centenarian Cultures – a healthy combination of raw,
cooked and cultured foods. Essential Cuisine, A Journey From Seed to Soul is
produced in a 6 Set DVD format (23 cooking shows) and an e-book under
the brand “Chef Teton”. The set is sold and distributed
online, in Whole Food Markets, Amazon, and Internet distributors worldwide.

Convinced that food is a significant factor in the rising epidemic of youth
related health issues, Susan also produced Teens Teaching Teens, a 9 segment
DVD cooking show starring 16 yr old Landon Bell.

Susan holds nutrition, culinary and education certifications from Body Ecology
Diet, Raw Living Foods, Ayurvedic Cooking, WSET Wine Pairing, and
Experiential Education (Ropes Course) – “Team Building In the Kitchen”,
The Work of Byron Katie and recently completed the Avatar Master, Professional
and Wizard Courses in 2009.

Locally on Maui, Susan is a regular teacher for Whole Foods Market Kahului,
and is the wellness chef for the 2009, 2010, 2011 Maui County Agricultural
Festival sponsored by the Maui County Farm Bureau. She was the executive
chef for the seven-day Agricultural Design Conference hosted by Maui Aloha 
Aina Association, and is a regular speaker/teacher for various organizations like
the Farmers Union, Vegetarian Society, and the American Heart Association.

Susan is the Chair of Slow Food Maui Convivium, a board member of the
Maui Food Technology Center (funded by Maui County) and is a nutrition/
culinary instructor for the County of Maui, Department of Aging. Susan
continues to provide nutrition/culinary coaching to her clients nationwide.

Susan is a seasoned educator, public speaker and media guest. She holds retreats
on Maui with with her Essential Cuisine format, aligning the body, mind, soul and Earth.

Contact: Susan “Chef Teton” Campbell