Fermented Vegetables

Raw Fermented vegetables are my staple foods. And it’s quite easy to make them.
Well, maybe the very first time, it’ll take some thoughts and preparation. But once you learn the skill, you can become a master of it.
This time, I used beets, Bok choy, and red onions. I cut the veggies, added water and apple cider vinegar and fermented for 2 days. And It was ready to eat! I served them with blended carrots and celery.
Why do I love to eat fermented veggies as often as I could?
1. Any vegetable can be fermented – even those that are too fibrous and not easy to eat raw – think of Bok Choy, dandelion greens, beets, turnips, parsnips, celery root, broccoli, cauliflower, purple cabbage, etc. Fermentation softens their tough fibers and makes them surprisingly easy to chew.
2. Taste and texture! There is nothing in the world that tastes like lacto-fermented veggies and has a similar texture! It is “umami” taste and texture – deeply satisfying and nourishing.
3. Health benefits – can I mention gut health, microbiome diversity, nutrients, antioxidants, different types of fiber, prebiotics, and probiotics? No matter what veggie combination you choose – fermentation makes them even more magical “superfoods”.
4. Easy to make. All you need is a glass jar, cut up veggies, and water. Some recipes also call for salt or apple cider vinegar.
5. Fermentation allows me to eat veggies that I wouldn’t eat otherwise. Yep!
I like this site for all information about fermenting and culturing – and they have lots of it!! @culturesforhealth

What can you share about your favorite fermented veggies?
In Health,

Helpful Websites


I wanted to share some of the helpful websites that have science-based educational information on the American College of Lifestyle Medicine Pillars of Health (general health, nutrition, physical activity, sleep, stress, toxic exposures and social support). I will not get any commission or compensation in case you  decide to visit these websites. I simply believe that these websites share reputable science-based information that you may find helpful. Feel free to reach out of you have any questions.


  • American College of Lifestyle Medicine. https://lifestylemedicine.org/project/patient-resources/
  • What is Lifestyle Medicine? https://lifestylemedicine.org/patient/
  • Health Line. https://www.healthline.com/
  • Center for Science in Public Interest. Healthy Living. https://www.cspinet.org/page/healthy-living
  • Healthy Living Guide. https://www.hsph.harvard.edu/nutritionsource/2022/01/06/healthy-living-guide-2021-2022/
  • Office of Disease Prevention and Health Promotion. https://health.gov/



  • American Cancer Society: Eat Healthy.  https://www.cancer.org/healthy/eat-healthy-get-active/eat-healthy.html
  • ACLM: Food As Medicine: https://lifestylemedicine.org/nutrition-as-medicine/
  • American Nutrition and Dietetics. https://www.eatright.org/
  • FruitsAndVeggies.org: Fruits and veggies, https://fruitsandveggies.org/fruits-and-veggies/
  • The World’s Healthiest Foods. http://www.whfoods.org/
  • Nutrition Facts. https://nutritionfacts.org/
  • Forks Over Knives. https://www.forksoverknives.com/
  • Eating Well. https://www.eatingwell.com/
  • Health Line: Nutrition. https://www.healthline.com/nutrition
  • My Plate. https://www.myplate.gov/myplate-plan
  • Chronometer – Track Nutrition and Count Calories.  https://cronometer.com/
  • Nutrition: USDA. https://www.nutrition.gov/
  • The Nutrition Source – Harvard T. H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/
  • American Society for Nutrition. https://nutrition.org/
  • Eat Right. https://www.eatright.org/
  • USFDA: How to understand and read the nutrition label. https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
  • CDC: Nutrition. https://www.cdc.gov/nutrition/index.html
  • Nutrition: Healthy Children. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/default.aspx
  • National Institutes of Health: Diet and Nutrition. https://www.niddk.nih.gov/health-information/diet-nutrition
  • Mayo Clinic: Nutrition Basics. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477
  • Tufts University: Health and Nutrition Newsletter. https://www.nutritionletter.tufts.edu/category/healthy-eating/
  • EWG Water quality reports by zip code. https://www.ewg.org/tapwater/?gclid=CjwKCAiAhreNBhAYEiwAFGGKPDwby1m_wrN_kIpVQNWBjUmSVMVW6DS4bwo-FOcOPOtPmLIwGBiEJRoC6PoQAvD_BwE


  • Physical Activity Guidelines for Americans. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
  • Physical Activity recommendations for different age groups. https://www.cdc.gov/physicalactivity/basics/age-chart.html
  • American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
  • ACSM Physical Activity Guidelines. https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines
  • Exercise is medicine. https://www.exerciseismedicine.org/
  • Exercise database and library. https://www.acefitness.org/resources/everyone/exercise-library/


  • Healthy Sleep. https://sleepeducation.org/healthy-sleep/
  • Better Sleep. https://www.sleepfoundation.org/
  • Get enough sleep. https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
  • Sleep: How much you need.  https://health.clevelandclinic.org/your-complete-guide-to-sleep/
  • Healthy sleep habits. https://www.sbm.org/healthy-living/coronasomnia-keeping-good-sleep-hygiene-during-the-pandemic?gclid=Cj0KCQiAkMGcBhCSARIsAIW6d0CJuD-XdVFjHxztfX9rizX0Vz33vn9rwk6wYysnRoFXo6sXfVKZXXwaAqAlEALw_wcB


  • American Psychological Association. https://www.apa.org/topics/stress
  • American Institute of Stress. https://www.stress.org/?gclid=Cj0KCQiAkMGcBhCSARIsAIW6d0AZVGoYxJ8dlP5WtEHkLVaStf5gRJ6BU0Q5XKxcdjzuOG10KjaX52QaAqbxEALw_wcB
  • Stress. https://my.clevelandclinic.org/health/articles/11874-stress
  • Stress Facts Sheet. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
  • Coping with stress. https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html
  • National Institute of Mental Health. https://www.nimh.nih.gov/
  • Mental Health. https://www.mentalhealth.gov/


  • Social Support. https://www.takingcharge.csh.umn.edu/social-support
  • Social support for stress relief. https://www.helpguide.org/articles/stress/social-support-for-stress-relief.htm
  • Strengthen your support network. https://www.apa.org/topics/stress/manage-social-support
  • Social support systems. https://www.hopkinsmedicine.org/about/community_health/johns-hopkins-bayview/services/called_to_care/social_support_systems.html


  • Hazardous substances. https://www.epa.gov/emergency-response/health-and-ecological-hazards-caused-hazardous-substances
  • Chemicals and Toxins. https://www.epa.gov/environmental-topics/chemicals-and-toxics-topics
  • Health effects from chemical exposures. https://health.mo.gov/living/environment/hazsubstancesites/healtheffects.php
  • Common poisons. https://www.poison.org/common-and-dangerous-poisons
  • Toxic chemical at home. https://www.greenamerica.org/your-home-detoxed/13-toxic-chemicals-lurking-your-home
  • Prevention of toxic exposures. https://www.who.int/publications/i/item/9241546115
  • Common toxins. https://www.mcs-aware.org/general-articles/188-common-toxins
  • Avoid common chemicals. https://womensvoices.org/avoid-toxic-chemicals/ten-ways-to-avoid-toxic-chemicals/
  • Household chemicals and their risks. https://my.clevelandclinic.org/health/articles/11397-household-chemical-products-and-their-health-risk