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Fermented foods promote good dental health 

You probably know that halitosis (bad breath) is caused by the proliferation of harmful bacteria in our mouths. When you eat fermented foods–rich in beneficial bacteria – you keep the bad bacteria in check and provide a healthy and balanced oral environment.  

Making your own cultured or fermented foods is easy and inexpensive. Here are two simple recipes to get you started! 


Yield: 3 cups (10-12 servings) 


1 head cabbage, sliced very thin
3/4 teaspoon unrefined salt
3 tablespoons lemon juice
1/4 cup minced fresh dill
2 cloves garlic, crushed

Put the cabbage and salt in a large mixing bowl and massage until the liquid starts to release. Let the cabbage rest for 10 minutes and massage again. Repeat a couple of times until the cabbage is very juicy. Add the remaining ingredients. 

Pack the mixture firmly into a large glass jar. Press the cabbage down until the liquid rises above it approximately 1/8 inch. Screw the lid on the jar. 

Allow the sauerkraut to ferment in at room temperature at least 3 days and up to 14 days, depending on the desired degree of tartness. 

Once the sauerkraut is ready, store it in the refrigerator. It will keep for two months. 


Yield: 2 quarts 


Perfect Pickler® or other countertop pickling device 


4 cups purified water
2 tablespoons unrefined salt
2 pounds fresh pickling cucumbers
8 cloves garlic, peeled and sliced
2 cups fresh dill, packed, stems lightly pounded
1 teaspoon mustard seed
1 teaspoon dill seed
1 teaspoon celery seed
1 teaspoon coriander
1/2 teaspoon cracked peppercorn
1 bay leaf, crushed 

Lightly scrub the cucumbers and lightly trim both ends using a sharp knife. Be careful not to bruise the cucumbers.  

Put water and salt into a glass wide mouth canning jar and stir vigorously to create a brine. Add recipe ingredients to the jar until brine comes to approximately 1″ from the lip of the jar. Place the spacer cup that comes with the Perfect Pickler on top of the ingredients, so ingredients stay submerged. Follow Perfect Pickler instructions for placing fermentation lock onto the jar.  

Place jar in a cool place away from direct sunlight. After 96 hours (4 days), remove the lock. Chill pickles before serving. Keep unused pickles refrigerated.