My Personal List of Fermented Foods

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My Personal List of Probiotic Foods

My goal was to start every meal with some sort of probiotic food and to get in good prebiotics daily.

Many of you have requested what I did to start rebuilding my gut. Please realize there are many foods that you can use. This is not an exact plan for you. It was what was easy for me with foods that I enjoyed eating. Keeping it easy and simple was my goal.

  1. kefir (second ferment) daily when I am in Utah I have to make it. When I am in California it is easy.
  2. kimchi
  3. saurkraut 
  4. lemon ginger water daily
  5. crio beans
  6. spicy carrots 

Building Gut Health – 3 Easy Layers

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Building Gut Health – 3 Easy Layers

Everything for your health comes down to your gut. EVERYTHING……

After taking probiotics for years you would think that my but health would be through the roof. After extensive gut biome testing I found out it was really low. Basically non-existent. So time to try something else. After learning that synthetic probiotics actually turn on your good gut flora and overtake it. The decision actually because quite easy, as I do not like wasting money.

1. Build Hydrochloric Acid

Simple Pieces of Grandma Wisdom:

  • chew your food 35 times (digestion starts in your mouth)
  • slow down while you eat (give your body time to digest)
  • don’t gulp your food down (we are coming back to that chew your food layer again)
  • sit at the table with the family ( sitting actually signals digestive enzymes to start)
  • take a moment to smell your food (the first moment of smelling your food signals your body to digest and uptake nutrients)
  • drink as little water as possible with your meals
  • adding lemon ginger water throughout the day
  • walk away from shame cortisol 
  • walk away from rage cortisol
  • noodle therapy (more to come on this amazing tool)


Add Prebiotic Foods:

  •  Chicory Root
  •  Dandelion Greens
  • Jerusalem Artichoke
  • Garlic
  • Onions
  •  Leeks
  • Asparagus
  • Bananas
  • Barley
  • Oats
  •  Apples
  • Konjac Root
  • Cocoa
  •  Burdock Root
  • Flaxseeds
  • Yacon Root
  • Jicama Root
  • Wheat Bran
  • Seaweed

Add Probiotic Foods:

  1. yogurt
  2. kefir (2nd ferment is best)
  3. saurkraut
  4. tempeh
  5. kimchi
  6. miso
  7. pickles
  8. fresh peas
  9. green olives
  10. beet kvass

The above list is not in order of importance. I will be posting soon the ones that I ate with some recipes.

The Health Benefits of D-Mannose

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The Health Benefits of D-Mannose

What is D-Mannose? It is a glycol nutrient. The following is a list of what glycol nutrients assist with.

  • Aids communication between invading pathogens and human host cells, boosting immune responses.
  • Help in many aspects of immune system function, including modulating activation or inactivating natural killer cells, non-specific defences, macrophage activation, and cell tissue migration.
  • Assist in signals to direct immune cells where to leave the blood stream.
  • Aid, assist, or help in the maintenance or improvement of your general well-being.
  • Help maintain healthy digestive function.

That last one is where I want to focus. The D-Mannose aids in digestion by cleaning up lectins. When you clean up lectins the good bacteria can grow. Therefore the D-mannose acts as a pre-biotic for your good gut flora to develop. It then further stimulates the growth in your gut biome.

List of foods that are good pre-biotics:

  • onions
  • garlic
  • jicama
  • leeks
  • jerusalem artichoke
  • under ripe banana




Natural Standards web site: “D-mannose for UTIs.”

Natural Medicines Comprehensive Database web site: “D-Mannose.”

Rakel, D., editor, Integrative Medicine, 3rd edition, Saunders Elsevier, 2012.

Minerva Ginecol: “Evaluation of the effects of a natural dietary supplement with cranberry, Noxamicina® and D-mannose in recurrent urinary infections in perimenopausal women.”

Maturitas: “Preventing urinary tract infections after menopause without antibiotics.”

Spicy Fermented Carrots Morgan Style

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Spicy Fermented Carrots Morgan Style

These are my favorite fermented food on the planet. Do you want in on a secret though. I hate carrots. Detest them. BUT I love these. I missed out on pounds of them as my husband has been making them for years. Now he has to triple the batch because I LOVE them that much. Little ones not like the heat? Leave out the jalapeno and put them into sticks.


5-6 long carrots cut on the diagonal

one small sweet onion cut

5-6 cloves of garlic

1/4-1/2 tsp crushed red pepper

2 jalapeno peppers

1-3  Tablespoons Selina Naturally Course Ground Sea Salt

3 Tablespoons will create a 5% salt brine in a quart of water

1 Tablespoon of your favorite dried herb. Oregano is my fave….  Always use dried when doing ferments to avoid problems in the ferment itself.

filtered water

Sanitize your jars by running them through the dishwasher

Add everything to your jar but the salt and the water.

Mix your water and salt to combine and then pour over the carrots. Fill so that all the carrots are covered but allow an inch of headspace. sometimes I take a long handled spoon to mix it all in.

Put the lid on and leave out on the counter between 2-4 days. You will start to see some bubbling action and sometimes some clouding. No worries if the carrots are covered.

After the 2-4 days you can put them in the fridge. Be careful when opening as the bubbling can create the liquid spilling.


You can also add cauliflower to this and it is so yummy.


This is a salt ferment that slowly creates lactobacillus. If you want to jump start it you can add some whey. I just always use the salt. They are ready to put in the fridge when you take a bite and they do not taste salty.

Why the course ground salt? Simple, minerals it is all about the minerals.

If I only had one book to read on fermenting it would be Sandor Ellix Kratz






Keepin Them Crunchy:

cut them into coins not sticks

Keeping them kid friendly:

leave out the spice and onions and make them into sticks



Lemon Ginger Water

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Dirty Lemon Water

A little side note. My family does not like this drink without stevia. I like the zippyness (my new word) without. So play with it and see how you like it. I load mine with loads of ginger as the gingerol is a ROCKSTAR nutrient. Watch out for how I do my rice with ginger + garlic blog post that is coming soon. It is amazing. Did you know that this combo of ingredients helps boost metabolism. Anything you do to boost metabolism is good for adrenals and thyroid.


Dirty Lemon Water

1 gallon of good water

2 fresh lemons that you have juiced

3-5 one inch pieces of fresh ginger peeled. I like to just scrape it with the back of a spoon to clean of the outside.

a dusting of cayenne pepper

stevia 0ptional

I use my vitamix and add it half way full of my water then add my ginger and blend until smooth. Strain this to get the hairy little fibers of the ginger out. then in a container that fits in your fridge add your strained mixture and the rest of the water. Dust the top with cayenne.

My family needs some stevia added in but I like it straight. Ang noted you could add honey also. Let us know if you do if you like it that way. If I have water in my hydroflask  it is Dirty Lemon Water.


Oh my. I have to show you the juicer that Kelly got me. It is my favorite thing ever and gets so much more juice out of my citrus and is super easy to clean. SCORE and THANK YOU Kelly.

Kristen’s Granola

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Kristen’s Favorite Granola Recipe

This is one of those recipes that was copied on a scrap of paper and then tweaked numerous times. The original actually got milk spilled on it so I had to improvise. My family loves it and it is often given during the holidays as a gift with the recipe attached.

4 cups old fashioned oats (the kind you have to cook for five minutes) It gives the granola a much better texture

1 cup shredded coconut ( you can so skip this if you do not have it)

1/3 cup sesame seeds (such a power house of nutrition those sesame seeds are)

a pinch or two of good salt

1/2 cup melted coconut oil

1/2 cup honey

3 cups mixed nuts ( my family likes the extra step of pan toasting the nuts to deepen the flavor before starting the granola recipe)

2-3 cups of dried fruit (blueberries are my personal favorite with lots of almonds)

Preheat over to 300 degrees

Combine the oats, coconut, sesame seeds and salt in a large bowl.


In a sauce pan combine warm the coconut oil and honey until bubbly.

Pour the honey and coconut mixture over the oat mixture and stir to coat. Add the nuts.

Spread the mixture in shallow cookie pans.

Bake, stirring frequently for about 25 minutes or golden brown.

Remove from the oven and allow to cool and then stir in dried fruit.

Store in airtight container.

I usually triple this recipe.


Flavor Combinations:

Cranberry + Orange:  lots of flavor with orange zest, pecans, a little cinnamon, and dried cranberries. It’s a flavor combination that’s great for the fall.

Apricot + Pistachio: using all pistachios and only apricots and subbing some of the coconut for olive oil gives the granola a grown up kick.

Vanilla + Almond: This is a classic. Add some vanilla to the wet oat mixture and use only almonds for the nuts.

Cinnamon + Walnut: sprinkle the wet oat mixture with cinnamon and use walnuts for the flavor profile in the nuts.

Almond Joy: add almonds for the nuts and after it is cooled throw on a handful of dark chocolate.

The sky is the limit on what you can combine. Just take notes as sometimes the best flavor combos i have not been able to recreate after creating them.

Tell me what is your favorite granola combo?

Why I Stopped Taking Probiotics

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Why I stopped taking probiotics…


They are a short term solution with long term consequences. A short term benefit would be after drinking a diet coke you get this small burst of energy, it tastes so good and for a minute your head feels better and you can make it through the next hour without dropping.


Fast forward 24 hours. Your head hurts even worse. Your stomach is now bloated + your kidneys stop working as efficiently because the acidity levels in your body have dropped.


That Diet Coke was a short term fix that walked me away from long term health.

Making decisions that keep you healthy in ten years is called Living the Good Life Naturally.


So what does Diet Coke have to do with a probiotic supplement? I am so glad you asked. I have been taking probiotics for 20 years. Did you know that last year 64 Billion was spent in probiotics? Ever since the first studies started coming out about the role your gut plays in your health. Building my gut biome became my obsession. So I was excited when all of the new gut testing started coming out. For the amount of probiotics I had ingested over the years it was going to be amazing to see how strong my gut flora was.


Imagine my surprise when it came back that my gut flora was non existent. WHAT????? So here is what happened. Taking a synthetic probiotic does increase your gut flora for the short term but in the long term it actually turns on your own natural gut flora and attacks it. So I made a decision to drop all of my probiotic supplements. I am not into short term solutions. Fear. True Fear. I was sure that my health would crash without the very pill I had invested in to build my gut. I waited three months and filled my life with whole food based probiotics. In just under three months I built more gut flora with real food than 20 years of taking a synthetic supplement. Real food at this oint does not turn on you. It just supports building that gut biome.


So when would I ever think about taking a probiotic? Only if I  absolutely had to take an antibiotic would I ever take them. AND only for one bottles worth. Making sure rotate what type every single time.


Moral of the story is we need to stay current. As we learn more about our bodies and how they work. New gut testing is getting better and better and much more affordable giving us better insight into what is working to keep us healthy in ten years.

So you will not find me buying probiotics anymore but standing in line for that good old fashioned food.

Now  just in case you think I spent a bunch of time in my kitchen fermenting I want to set the record straight. I did not.My schedule was packed and for me the best fit was buying high quality food that was already fermented. If you do ferment that is great. Please do not think I added that much work to an already busy schedule. Call it lazy. Call it smart. I just bought it at the store and made sure I ate it every day.

Coming up next on the blog?

What gut testing I had done.

What foods I added.