The Essential Guide to Making Probiotics

In addition to taking Supernova Naturals Probiotic supplement why not also start incorporating natural foods that are rich in probiotics into your everyday diet. The following will give you the best results:

Live Cultured Yogurt - Particularly those that have been infused with extra forms of probiotics. Avoid products with high fructose corn syrup, sugar or artificial sweetener.

Sauerkraut - made from fermented cabbage and available in most food stores and health shops. Look for one that is refrigerated and labelled as containing live cultures (see recipe later on).

Miso Soup – not only is a good miso soup full of live cultures but is very good at alkalising the body.

Pickles – regular green pickles are a great source of probiotics.

Kombucha Tea – a type of fermented tea that contains a high level of healthy gut bacteria. Find it in the refrigerated section of the grocery store.

Kimchi - an Asian form of pickled sauerkraut that can be quite spicy (see recipe later on)

Homemade Sauerkraut



1 medium green cabbage (about 3 pounds)

1 ½ tablespoons Kosher salt

1 tablespoon caraway seeds (optional)


Large mixing bowl

2 quart widemouth jars

Smaller jelly jar (that fits in the larger jar)

Cloths for covering the large jars

Rubber bands for securing the cloth


Before starting ensure that all the equipment (including your hands) has been given a good cleaning and is free from soap residue! This gives the good bacteria the best chance of fermenting.


Step 1. Quarter the cabbage and remove the core. Then slice down the length of each quarter so that you have eight wedges of cabbage. Now slice across the wedge so that you end up with very thin ribbons.

Step 2. Add the sliced cabbage to a large mixing bowl, sprinkle over the salt and start massaging and squeezing the salt into the cabbage. After about 10 mins the cabbage will become limp.

Step 3. If using the caraway seeds for flavouring add them now.

Step 4. Pack the limp cabbage into the large jar and keep pressing it down with your fist. Add any juices from the mixing bowl.

Step 5. Put the smaller jar into the larger jar and fill with marbles or stones. This is to help keep the cabbage weighed down.

Step 6. Cover the mouth of the jar with a cloth and secure it using a rubber band.

Step 7. Over the next 24 hours keeping squashing down the jelly jar so that the cabbage releases more liquid. If after 24 hours the water has not risen above the top of the cabbage then add a teaspoon of salt to a glass of water and pour into the jar until the cabbage is covered.

Step 8. As the Sauerkraut is fermenting, keep it at a cool room temperature away from direct sunlight. Keep pressing down on the jelly jar. A small batch like this can be ready after 3-4 days but you could leave it as long as 10 days. Skim off any scum that appears. Keep tasting the sauerkraut and when it is to your liking remove the weight screw on the cap and refrigerate.

Step 9. Because it is a fermented product Sauerkraut will keep in the fridge for around 2 months.


Homemade Kimchi

If you want to try something a bit more adventurous then why not have a go at making homemade Kimchi. Although it is a bit more daunting, the end result is not only delicious but is packed full of probiotic goodness. This is a fairly basic version of the classic Korean dish.



Chinese cabbage (about 2 pounds)

1 whole daikon radish (or several red radishes)

2 carrots

Bunch of scallions

8 cloves of garlic

4 inch piece of ginger (grated)

Brine – min 4 cups of water + 4 tablespoons Kosher salt

Chilli flakes to taste




Step 1. Cut the cabbage as in the Sauerkraut recipe

Step 2. Cut the daikon into ¼ inch by 1 inch pieces, thinly slice the carrot and cut the scallions into ½ inch sections.

Step 3. Put the cabbage, carrot and daikon in a large mixing bowl and add the brine until the vegetables are covered. Let it sit overnight.

Step 4. Make the spice mix by grinding the scallions, garlic, ginger and chilli flakes together into a paste.

Step 5. Drain the brine from the vegetables (reserve the liquid) and add the spice paste. Mix thoroughly then cram into the storage jars.

Step 6. As with Sauerkraut, get a smaller jelly jar and weigh it down so that it keeps the cabbage mix under pressure. Cover with a cloth to keep out flies and dust and let it ferment at room temperature.

Step 7. The Kimchi is ready once the cabbage and daikon start to turn translucent.