How to make my award-winning sauerkraut (and why a homemade batch is way more healthy)

Your average bottle of good probiotics costs about $30 for a month’s supply.

Your average batch of homemade sauerkraut contains a small organic cabbage, which costs about $6, plus some sea salt, which might run ya $2.00 for a huge box.

That batch of kraut will probably cost $6.17. And it will be waaaay more powerful, probiotically speaking.

Dr. Mercola did a test where he had his homemade sauerkraut tested for its probiotic content. He found that 16 oz. of his kraut had the equivalent of 8 bottles of probiotics pills! What an incredible testament to the power of live foods.

At 8x the potency, that means that $6.12 worth of kraut can save you $240.00. And be a more effective way to get probiotics in your body—fast. Doing what they do to keep you healthy.

Just like Bob Ross painted happy little trees, you could start painting happy little probiotics.

(I just painted one. It’s too small for you to see.)

Sauerkraut is one of the easiest, most healthy things you can make. It takes 10 minutes.

Watch this video and learn how to:

  • How to make kraut safely
  • Why kraut is a natural antibiotic
  • What I wish every restaurant would make
  • The biggest difference between store bought kraut and supplements
  • Should you add water to your kraut
  • How to keep your kraut from molding
  • How often to eat kraut

If you are just taking probiotic pills, you are only getting a fraction of all the benefits. Or the deliciousness!

Watch the video to learn why my kraut tastes so good—Good Food Award winning good.

I want to know: What’s your favorite thing to add to sauerkraut for extra yumminess.

Guts & Glory #34 How to make gluten free Ethiopian Injera

Ethiopian food is my favorite. You eat it with your hands, it has delicious spices, and the bread, Injera, that comes with the meal is delicious… and fermented, which makes it a highly nutritious food that is basically predigested and easy for our relatively weak digestive systems to absorb.

Injera is made from water and teff flour, and one of the tiniest grains you’ll ever see.

But head’s up—many Ethiopian restaurants add flour to their Injera mix, so one way to enjoy this delicious food.

On today’s short Guts & Glory podcast I show you how to make this delicious treat that’s full of happiness for your tastebuds.

I want to know (scroll to the bottom of this post and answer this question): Have you had success making sourdough or other fermented breads at home?


Summer: Welcome everyone, this is Guts and Glory. We’re going to talk today about injera. I’m Summer Bock, this is Lauren Haynes from Wooden Spoon Herbs.

Lauren: Hi.

Summer: We’re just going to make an awesome, what I call it’s Ethiopian fermented pancake, sour pancake if you will. That’s probably not what they call it, they say, “injera” and it’s delicious. If you go to an Ethiopian restaurant, your food is going to come on a giant pancake and it’s all sitting there and you eat the food with this flat bread essentially. You use it as the utensil, so it’s an amazing process. We have this special injera cooker right here, so we’re going to practice making it today and I’m going to show you it’s actually pretty simple.

First, you want to start off with some teff. Teff is the tiniest grain in the world. This is teff flour. We got the Bob’s Red Mill kind, I actually think it’s really fresh tasting, it’s super yummy. I usually use about 1 or 2 cups of this, if I don’t make a ton at a time. Then I add some water. Usually about 1 cup and I let it ferment for about a day or two. Basically it starts to get bubbly. I cover it usually with like a wooden cutting board and I let it sit for you know, 24 to 48 hours. Get it a little bit bubbly.

What we’re going to do here is I’m just going to pour this into a new bowl right now. This is our fermented teff and water. There’s lactobacillus, there’s yeast growing in here but there’s a lot of bacteria that have made it sour using lactic acid and their kind of bi product. You can smell it, it smells slightly sour. What do you?

Lauren: It smells so good. It smells amazing. It smells wonderful.

Summer: I love it. Okay, so then I’m going to add a little bit of salt because you need some salt to make … When you start cooking it. I’m going to do I think a half teaspoon of salt there.

Lauren: Sure.

Summer: Then I’m going to add little bit of baking powder. It helps it rise a little bit, it cuts some of the sour flavor. I’m going to do just yeah, a half teaspoon of that as well. Oh, by the way, this salt is from Oregon.

Lauren: Oh, awesome.

Summer: From the ocean that’s on the west coast. The pacific one.

Lauren: The pacific one?

Summer: Yes.

Lauren: I’ve heard of it thank you.

Summer: I almost forgot the name. You know, the pacific ocean.

Lauren: The west ocean.

Summer: The west coast cocean. Ssh. Okay. I’m going to mix all this stuff up and this is just going to be really pretty thin. I’m going to kind of show you how we do this.

Lauren: You don’t add any un-fermented flour?

Summer: I didn’t. Other people do sometimes.

Lauren: Sure.

Summer: You know, I just do the fermented version of it. This is just my preference.

Lauren: Mm-hmm (affirmative)

Summer: I think it’s delicious this way. I mean, I want it to have fermented for a day or two so that the flours have had a chance to break down. If I add fresh flour to it, it’s going to be like, more starchy and that flour will be harder to digest. In my mind, the point of this is to like make the starch easier to digest. Also, okay, so let’s talk a little bit about this crazy injera cooker. It took me a while to find this. I finally got it at an Ethiopian supply store in Portland. Here, I’ll just put this up here. Write that down, if you want this.

Lauren: People in the background having fun, they’re fishing.

Summer: They are look. Here’s the item number. Hope you can read that.

Lauren: Could you use any kind of wide, flat skillet?

Summer: Yes, you can use … I used to teach this using cast iron pan, but you have to use oil because you have to get this up to like 500 degrees, that’s the key is having this be really really hot. I mean, it is really getting hot in there right now. That’s the major secret to like making you know, authentic injera. Just know that ideally, you want one of these if you’re going to make the real thing.

Lauren: Gotcha.

Summer: Yeah, otherwise you’re going to end up with like kind of a greasy flat bread. It’s still close.

Lauren: Sounds good.

Summer: You know, greasy flat bread. I’m just rinsing off my little [dealimabob 00:04:18] here. Actually you know what? I kind of want to use a metal one. This is all sort of an experiment guys. I’ve seen some people use oil on this and some people not. We’re going to try it without oil and hope that we’re able to give you guys good example. I’m just going to use this little thingy. I kind of wish I had a little bit bigger one because what I really want to do is I want to kind of spread it out really fast. It’s almost like dosas, like in Indian food.

Lauren: Or crepes.

Summer: Or crepes, exactly. I’m just going to put some on here and do this. No, cover up.

Lauren: It’s cooking really fast.

Summer: It’s cooking really fast. Let’s just try this. I didn’t get it very big. We’re going to cover it. Supposedly, just like 2 or 3 minutes.

Lauren: Wow, so it cooks itself from the top and the bottom.

Summer: Yeah.

Lauren: No flipping required?

Summer: You do not flip it.

Lauren: Wow.

Summer: I think I’m going to try this plastic guy because I’m nervous about the nonstick situation. Here’s the thing. I did a lot of research because I wanted to try to get a non stick one. I couldn’t find one.

Lauren: Mm-hmm (affirmative) That’s okay.

Summer: I’m sure traditionally they probably stick like you know these cast iron things over like a fire or something.

Lauren: To get it hot.

Summer: Look at that. People.

Lauren: It’s beautiful. Looks like a giant cookie.

Summer: Okay. I’m so nervous, this is not my solid rock. See what happens here. Remember I didn’t add any oil. Yeah.

Lauren: Lovely. Look at that. That’s so pretty.

Summer: No oil. This is just flour, water, yeah.

Lauren: What was the ratio of flour and water?

Summer: I used probably about 2 cups of flour to 1 cup of water.

Lauren: Okay. Perfect.

Summer: Let’s try this again. I think obviously what’s missing is called technique.

Lauren: I’ve heard of it.

Summer: Something that I’m sure you develop when you practice this a lot. I’m going to try this little guy now. I mean, it’s just a little bit bigger. I’m going to see if I can actually …

Lauren: That’s going to melt.

Summer: That’s what I’m worried about.

Lauren: It’s going to melt.

Summer: Okay. Let’s do this.

Lauren: We could do …

Summer: We’re just going to use this. I got it. I’m ready. What are you going to do?

Lauren: I was looking for a metal spoon, but I’m sure you would have already grabbed it.

Summer: Yeah, I don’t have one. Okay, I’m ready. I know what we’re going to do here.

Lauren: Yeah. How thin do you want it?

Summer: The thinner the better. That’s where I’m having a little bit of trouble. This is obviously like …

Lauren: I’m having trouble not eating this.

Summer: Right. This is obviously my 5th rodeo. You can eat it.

Lauren: You know what you’re doing. Want to taste test.

Summer: It’s not my 1st rodeo, but it’s definitely not like, my hundredth. What do you think?

Lauren: Mm-hmm (affirmative). Highly satisfying.

Summer: Is it good?

Lauren: Mm-hmm (affirmative). My brain wants it to be chocolate, but it’s not. It’s really good.

Summer: Oh my God, that’s so good.

Lauren: It’s so good.

Summer: You know what’s nice about it, it’s like I used to make this with oil and it was crazy with the oil because it like, it would get crispy on the bottom. This is soft. Can you imagine like some sort of like lentilly deliciousness or like steamed greens that are like cooked to death? I love Ethiopian food. Ethiopian food is my favorite. How you know it’s done is it all gets evenly the same color. Like here, there’s still some light parts. That part is not ready yet. We want to just let it cook. It really is doing this pretty fast. 1 to 3 minutes. Make sure that it’s cooked all the way through. The sourness and adding a little bit of baking soda is what causes all the bubbles to form. Those bubbles are what really help to cook it. It steams out all of the moisture really quick. Then you end up with this awesome doo-dad.

Lauren: It’s really neutral, it could be sweet or savory.

Summer: Yeah. That’s a good point.

Lauren: Veggies or something fruit.

Summer: You taste that like nuttiness?

Lauren: It has a little bit of a texture.

Summer: Gotta love it. As you can see, one of the biggest requirements here is going to be the injera cooker. Supposedly at injera restaurants they go through these like crazy because these start to melt off because they’re like keeping it at 500 degrees for hours and hours and it’s not quite an industrial machine.

Lauren: I think in 10 minutes you could make like a week’s supply of these. Do you think they’d freeze well?

Summer: Oh you know what? I have … one of my fermentationists is checking that out.

Lauren: Cool.

Summer: She asked the exact same thing, so she’s trying it.

Lauren: Perfect.

Summer: Oh, I just can’t stop. Look how beautiful and like flat that is. Yet, still light and airy.

Lauren: It’s really wonderful. It’s kind of like a sourdough pancake but it’s lighter and thinner so it’s like more luxury.

Summer: There’s a little history here, teff has a lot of phytates in it and that’s one of your enzyme blockers. It makes it hard to digest when you have phytates present. It binds up with all your digestive enzymes and basically things don’t digest properly. You end up not absorbing certain vitamins. When you do this, when you ferment this teff in this way, you basically get rid of those phytates and the various organisms in there are helping with that process. This is like one way to help with like us as humans, our weak digestive tracts. We have these spindly little weak digestive tracts compared to most mammals and most other animals in general and so we have to prep our food in a lot of different ways and I think that’s where fermentation comes in a lot of times. Fermented foods really help to predigest things so then we can absorb more from it. This ends up being a highly nutritious food.

Lauren: Wow.

Summer: We’re going to go now and finish this so we’ll see you guys later. Thanks for joining us.

Guts & Glory #33: 20 Alternatives to Using Cocaine (not recommended) For More Energy

Drip coffee… Like intravenous.

A Red bull douche.

A new smart device that blows a horn whenever you close your eyes more than a second.

A wall of fans.

That crazy music vehicle from Mad Max… In your cubicle!

Teenage Mutant Ninja Turtles that snap you with rubber bands when you space out.

Hiring a marching band to come to your house every morning at 9am.

Music made from combining the unique sounds of every emergency vehicle on the planet.

A new exercise machine that combines a stair master and a jackhammer.

A new herbal drink that mixes ginseng with straight up epinephrine.

Shoes that deliver an electric shock when your pulse goes under a certain number of beats per minute.

A bungee desk that drops you hundreds of feet if you fall asleep at it.

A nettle sweater.

A Bee Bonnet—This lightweight, breathable hat comes with a custom adjustable elastic band to keep the angry, starving yellow jackets right up next to your scalp!

Manic episodes.

Jumper cables attached to your fingers.

Propping your eyelids open with toothpicks.

Or, Gut Rebuilding. We’re starting a big group on October 26th.
Find out more here.

Some people go to extreme ends sometimes to get more energy. It doesn’t have to be like that. If you’re sleepy all the time, and find yourself eyeing that electrical socket for “just a little zap to get you going”, watch this video below.

Most people are LEAKING energy, and that’s your most precious resource. Really successful people know how to preserve their energy because they understand how valuable it is.

Watch this video to find out where your diet is depleting you, how your unfinished projects are more than just annoying, why taking care of others too much can wreck you, and other secret energy leaks.

I want to know: What would you do with more energy? Let’s say you had 2 extra hours of focused energetic time per day—what would you do with that???

Guts & Glory #32: How do you tell if you’re dangerously stressed out

The Is It Your Gut? 5 Day Easy Gut Challenge just ended! This series was by far one of my best. There are five videos in the series, but the one that got a big reaction was Lesson 4: Moods—The Emotional Connection.

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Did you know that your ability to handle stress is directly related to how your balanced your probiotic flora is? And if you’ve been stressed for years, your flora suffers. Even if you’ve only had ONE stressful event and haven’t restocked your probiotic flora, your health will suffer. In fact, in this video I reference a study showing that stress makes pathogenic (dangerous) bacteria thrive in your body. They FEED OFF your stress hormones. Low energy, poor digestion, allergies, food intolerance. All things that I’ve seen cleared up when you clean out pathogenic bacteria and maintain the right probiotic balance.

We’ve all experienced stress, so how do you tell if you’re dangerously out of balance?

(Hint—it’s in the video below).

Yes, even one stressful event will affect you, which is why Gut Rebuilding is so important.

I talk to so many people who really suffer from stress. Life’s harder than it needs to be. They eat healthy but can’t seem to get it different and it’s affecting their life—everything from their relationships with others to their relationship with themselves. They stress eat. They reach for that first (or second or third) glass of wine. Or sometimes they eat cleaner than anyone they know, but it is the stress that is keeping them from healing.

So how do you change it? It starts in your mind and removing any blocks you have to seeing stress as the damaging force it is.

Check out one person’s breakthrough after watching Lesson 4: Moods—The Emotional Connection

When you join the Gut Rebuilding Program it gives you access to me so you can have these kinds of insights. This woman had a breakthrough. I’d love for you to have that too.

Gut Rebuilding includes a lot of individual attention (3 live calls a month, plus the Facebook group where you can post questions 24/7) so I can track you and help you move forward and get the insights you need.

We’re starting a big group on October 26th and there’s some pretty snazzy gifts I’m giving out if you join then. Learn more about Gut Rebuilding here.


P.S. I just had an interview with Dave Asprey where he recommended the Gut Rebuilding Program! I’m pretty flattered and not surprised. More scientific articles come out everyday about gut health and I couldn’t be more ecstatic that this movement is gaining momentum in a big way.

Guts & Glory #31:Free coaching tonight!

What I Wish I Could Tell Every Single Person

Have you ever found something that you really love, that dramatically improves your life, and makes you love waking up each day? And you just want to shout it from the rooftop?

For me it’s the steps I’ve taken to get in the best health of my life (after it was very, very dismal.)

Knowing these steps will save you hours of wasted effort.

Think of this call as “Summer’s Greatest Hits”.

How do you know if your body is sending you signs?

Are you itchy? Allergies? Dry skin? Catastrophic C (constipation)? Or the dreadful D (diarrhea)?

These are signs sent lovingly from your body. (You might think they’re just there to annoy you and wreck your day, but no. These are helper messages.)

I’m sharing what I tell all my clients, including the ones who see me privately for one-on-one coaching. This is the very best of what I’ve got.

You’ll learn what to do and what not to do. So you don’t waste money on supplements that don’t do jack. So you don’t get sick every few months and have to skip work. So you know what to look for in a health coach or doctor that can really jive with you and guide you.

I want you to feel better, starting now. It’s just takes a little education and a little plan.

Here’s how:

Watch this video now.

Lesson 5: Plan—Handle it

Then join me live tonight for a special implementation call. If you do have gut issues, come see what I recommend. This is the step by step plan on how to keep gut issues from wrecking the happy place that should be your body.

Link to join Hangout at 7:30pm ET

Guts & Glory #30: Why gut issues are on the rise—JJ Virgin explains it all

I had a great conversation with JJ Virgin on the Showcase Club a few weeks ago. First thing—I want to say that there’s a reason this woman’s the biggest hotshot in wellness.

Here was my chance to talk to my total health hero, so I asked her my biggest, most favorite question of all—Why are gut issues on the rise?

Her answer — stress.

This I already knew, but our conversation got me thinking about how to explain this to others. I came up with an analogy that MAKES SO MUCH SENSE and I’m going to use it all the time from now on.

This explains why people get wiped out with stress. (And it’s totally preventable if you have other things in place to support your body.)

Check out the Guts & Glory Podcast below. It’s two minutes long and explains everything.

I want to know: What’s the one thing that’s made the biggest difference in your ability to handle stress? Share so others can benefit from what’s worked for you!

Guts & Glory #29: How to keep stress and bad moods from spoiling your dinner

Doing all kinds of things for your health—probiotics, exercise, spinach—but still having a heckuva time? Here’s a question for you: how’s your breathing?

Breathing. It’s the most natural thing in the world. Until you throw in a little (or a lot of) stress.

You start breathing shallower and shallower. Your body’s ability to thrive plummets. You don’t bounce back as easily and your moods suffer.

(That nice meal your honey takes you out to? You don’t want to be that person freaking out when they don’t have your favorite dish…)

Stress throws everything off. It literally KILLS good bacteria in your body.

So how are we supposed to be highly functioning people, getting things done, and not let it all get to us or our macrobiotic goodness?

Here’s my current answer—it’s a tiny little device called HeartMath and an app called Inner Balance, and it can bring you more peace in a matter of minutes. This thing clips onto your ear and works better than all my yogic breathing and meditation combined—bringing me all kinds of calm (and surprise, more productivity!) in the last few weeks. I’m obsessed with it!

Find out more about this cool new gadget in the newest five minute Guts & Glory Podcast here.

I want to know: What’s your best trick for de-stressing on the fly?

Guts & Glory #28 Allergy shots and Claritin can go bleep themselves

A few weeks ago I visited family for labor day and got smacked in the face with a reality that I’d forgotten:

Many people—in my opinion far too many, people I care about—take their allergies for granted. They put up with it. They take pills, they spend five years getting allergy shots to numb their immune system, rather than stop for a moment to think about what their body is trying to tell them.

What I realized is that I’m just not willing to settle. Period.

Check out this week’s Guts & Glory podcast where I tell you exactly how I reclaimed my life and how you can too.

I want to know: Has your body ever given you a sure sign that something’s up—and what action did you take to remedy it?

Guts & Glory #27: I just went out and bought a sack of white sugar with Summer

You can use sugar wax anywhere you want hairless glory. Legs, arms, eyebrows, bikini line, what-have-you. I found that sugar wax hurt less than going to a pro salon.

Important: you’re going to want to know what to watch out for so you don’t ruin the batch!

Also, tempting as it is, try not to eat this stuff!

Thanks for watching and sharing this podcast.

I want to know: What’s your favorite at-home beauty trick?

How to overpower sugar cravings and bump up digestion with Meghan Hintz

Ever just wander into the kitchen looking for something to eat only to snack mindlessly?

Sugar craving.

Herba Flora lozenges are what I now grab instead.

These are bitters in a lozenge form! With no alcohol, no sugar, glycerin, soy, corn, GMOs, or animal ingredients. Just pure organic herbs. And they’re delicious!

Megan Hintz designed the four of Herba Flora formulas–Original, Gentle, Warming, and Calming with organic plant ingredients were each was chosen for their desirable action on the digestive system. You can try one or get all four flavors of Herba Flora bitters at

They’re perfect because you can craft the desired effect you’re after. Want to sleep better? Go for Calming Bitters with fennel (also good for the gas). Need more digestive fire? You’ll want to get the Warming Bitters that have cinnamon, coriander and cardamom, plus astragalus.

Head over to Herba Flora bitters at

Thanks for watching and sharing this podcast.

I want to know: Do you include bitter things in your diet?