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Pickled Vegetables, Two Ways: Home Fermented and Quick Pickles

Posted on October 25, 2020 By In Fitness With disabled comments

Backyard gardens are putting forth the last of their bounty, and late summer vegetables are at their peak of freshness. To squeeze every last drop out of your harvest, give fermentation a try.

Fermented vegetables date back hundreds of years. Back before we had freezers, people had to preserve food somehow. Somewhere along the line, someone figured out that salting food and letting it sit for a week creates a crunchy, tangy pickled vegetable that tastes better than what you started with.

A lot of people find home fermentation to be intimidating. And it can be, at first. As long as you sanitize your cutting boards, jars, and tools with boiling water before you start, there’s a great chance you’ll end up with a beautiful pickle at the end.

Here’s how to do it.

Home Fermented Vegetables: Pickled Giardiniera Recipe

Serves: 10-20, depending on serving size

Time in the kitchen: 15 minutes, plus 5 days hands-off fermentation time

home vermented vegetables giardiniera recipe


  • 1-2 heads cauliflower, cut into small florets
  • 6-7 carrots
  • 5-6 stalks celery
  • 1 red bell pepper
  • 1 large leek
  • 1 lb. green beans
  • 1 tsp. black peppercorns
  • 3/4 tsp. mustard seeds
  • 4 bay leaves
  • 4 cloves garlic, smashed
  • 1 small bunch oregano
  • 3/4 tsp. red pepper flakes (or 1-2 sliced jalapenos)
  • Water
  • Salt


Using boiling water, sanitize whatever vessel you plan to use for your fermenting. Use care not to burn yourself!

Wash all of your veggies and chop them. Double wash your leeks as they’re notorious for being very sandy.

home vermented vegetables giardiniera recipe

We recommend a 3.5% salt solution for your fermenting. To figure out how much salt you need, weigh your crock or jar on a small kitchen scale. Tare the scale while the empty jar is on it so the weight reads as 0g. Fill the jar with water until it’s a few inches from the lip of the jar. Record the mass of the water and then multiply the amount by 3.5% to find out how much salt you need.

Pour the water out and add the appropriate amount of salt to the jar. Then, subtract the amount of salt you added from the total mass of the water that fits in the jar. This will give you the mass of water you need to add to the jar. At this point, pour the salt solution you created out into another jar, you’ll need it in a minute. Layer your crock or jar with all of the chopped veggies, the peppercorns, mustard seeds, bay leaves, oregano and red pepper flakes. Pour enough of your salt water solution into the jar so the vegetables are fully submerged.

home vermented vegetables giardiniera recipeAlternatively, you can keep the salt water solution. Add a few crock fermentation weights to the top which will keep all of the vegetables submerged.

Cover your jar with the appropriate lid. We used an airlock lid kit, which has a small hole in the lid that the airlock attaches to. Fill the airlock with the appropriate amount of water based on your instructions, and you’re good to go! Place the crock in a cool dry place, ideally away from sunlight. The warmer the conditions are in the room you place the crock, the more quickly the contents will ferment.

home vermented vegetables giardiniera recipe

If you don’t have an airlock system, you can lightly cover the jar with a lid and “burp” the jar 1-2 times daily which will get rid of any carbon dioxide gas that gets produced as the vegetables ferment. This proves to be a bit tedious and runs the risk of your ferment overflowing, so it’s worth the small investment for the airlock system. Check your crock daily to make sure it hasn’t overflowed.

You can taste the giardiniera after 5 days or so and decide how much tangier and longer you want the mixture to go for. We personally like it around 10 days, but it can also go 2 weeks or even longer. Use your nose first! If you taste or remove some vegetable, make sure the contents of the crock stay submerged in the salt solution.

home vermented vegetables giardiniera recipe

Mold vs. Kahm Yeast

If you see black, blue, or fuzzy circles forming on top, that’s mold. Discard your mixture and start over. If you see what looks like a thin layer of whitish plastic wrap forming on top, with or without tiny bubbles underneath, that’s kahm yeast, and harmless. Do an image search for “mold vs. kahm yeast” so that you can see the difference side-by-side.

Quick Pickled Veggies Recipe

Not interested in fermenting but want to quick pickle instead? Try these quick pickled onions! Perfect for topping salads, primal lettuce wraps, or your favorite burger.

home vermented vegetables giardiniera recipe


  • 2 small onions
  • ½ cup apple cider vinegar
  • ¼ cup rice wine vinegar (or you could use coconut vinegar)
  • ½ tsp. salt
  • 1 tsp. coconut sugar
  • handful of black peppercorns
  • 1-2 chopped garlic cloves


To quick pickle, thinly slice your onions. Some people choose to boil water and pour boiling water over the onions for 5-10 seconds to blanch them prior to pickling, but it’s not necessary.

In a small bowl or saucepan, combine the vinegars, salt and sugar. Stir or lightly heat until the salt and sugar dissolves. Layer the sliced onions in a small mason jar. Add in the peppercorns and garlic and then pour the vinegar on top.

home vermented vegetables giardiniera recipeCover the jar and refrigerate for an hour before enjoying. They’re best after a few days in the fridge, but can be enjoyed for about a week.

home vermented vegetables giardiniera recipe


The post Pickled Vegetables, Two Ways: Home Fermented and Quick Pickles appeared first on Mark’s Daily Apple.

Weekly Link Love — Edition 104

Posted on October 24, 2020 By In Fitness With disabled comments

Research of the Week

How did the lockdowns work?

Scientists discover a new gland.

Hominids in a region of Kenya used the same basic stone-age axes and other tools without changing them for around 700,000 years.

Beet juice improves exercise tolerance.

Beet juice improves hemoglobin concentration.

New Primal Blueprint Podcasts

Episode 452: Eric Perner: Host Elle Russ welcomes sustainable rancher Eric Perner.

Episode 453: Dr. Phil Maffetone and Dr. Ron Sinha: Host Brad Kearns welcomes a true power duo onto the podcast to talk burning fat.

Primal Health Coach Radio Episode 81: Laura and Erin chat with Amanda Goldman-Petri about chasing best practices, not trends.

Media, Schmedia

Newer homes and furniture are more flammable.

Cats in prisons.

Interesting Blog Posts

Our parents often sacrifice themselves for us. What are you going to do with the gift?

Could cold water trigger shrinkages in dementia rates?

Social Notes

Do this.

Everything Else

The man with amnesia who filled in his memory gaps with outside sources.

Training like an animal works.

Things I’m Up to and Interested In

Of course it is: UVB appears protective against COVID-19.

Proven once again: There’s no free lunch.

News I’m happy to see: Hospitalized COVID-19 patients have much better survival rates now.

Funny how that works: In animals, a drug that slows glucose absorption and lowers insulin slows down cancer progression.

Question I’m Asking

What are memories?

Recipe Corner

Time Capsule

One year ago (Oct 16 – Oct 22)

Comment of the Week

“Mark, you always offer a balanced and thoughtful opinion and I appreciated your summation here today. It’s why I’ll continue to follow you! I’ve been eating a carnivore diet for 8 months now and have CURED Type 2 diabetes, arthritis, IBS, and depression. My cholesterol is through the roof, but I’m not alarmed. At 65, I’m experiencing the kind of optimal health I dreamed of in my 20s and 30s.”

-Great to hear it, Vicki!


The post Weekly Link Love — Edition 104 appeared first on Mark’s Daily Apple.

How to Start to THRIVE

Posted on October 22, 2020 By In Fitness With disabled comments

How to Start to THRIVE

Hey you in your 40s and 50s and beyond. SAVE this post to remind yourself that You are not TOO OLD and it is not TOO LATE. Your time has not past in fact it’s just beginning!

The second 1/2 of your life can be more passion filled, confident and abundant, financially rewarding, and more FUN than the first 1/2…

You can be HOT again, and you can be excited about your life.

What needs to shift for you?
Three things:

  • 1. DECIDING that you are ready to take this on.
  • 2. CLARITY on what it is you actually want so you can focus on going after that.
  • 3. Recognition of those “false assumed truths” you’ve been telling yourself that are keeping you stuck with tour results.

4. And finally, Changing your thoughts and actions, and dropping old patterns. You can be an entirely different person a year from today by changing your thoughts and actions.

I am working some NEW fire content for you that I start filming it all for you this Wednesday!!


Natalie Jill

The post How to Start to THRIVE appeared first on Natalie Jill Fitness.

Ask A Health Coach: How’s Your Relationship with Food?

Posted on October 22, 2020 By In Fitness With disabled comments

Hi folks, today we’re back for another edition of Ask a Health Coach! Erin is here sharing her strategies for making good health a priority during the pandemic, plus what to do when you feel like you’re putting in a lot of effort without a lot of reward and what she eats in a typical day. Got more questions? Keep them coming in the Mark’s Daily Apple Facebook Group or in the comments below.

Annie asked:

“I love the way I feel when I eat clean, but meal prepping always takes a backseat to all the other things I need to do, especially now that I’m working, parenting, and homeschooling. How do I carve out time to eat healthier?”

You’re not alone in feeling the pressure of doing it all. With all of our waking hours being consumed by work and family responsibilities, making time for the non-essentials like exercise and eating well (which I would argue are essential), seems nearly impossible.‘>2 It turns out that their time constraints were an illusion.

The pressure of what we have time for and what we don’t has more to do with the things we assign value to rather than how many hours there are in a day.

That being said, everything we do in life is a choice – what we eat, say, and do, where we spend our energy and our money – they’re all choices. And, as you might guess, there are consequences of those choices.

There’s no doubt that your life is busier than ever right now. You’ve probably never worn more hats in your life, but instead of looking at food as an afterthought, or telling yourself you “don’t have the time,” I suggest you try giving it a little more attention.‘>4 But I get it. You’re diligently putting in the work, day after day, and not seeing the outcome you’re looking for.

There could be a few different factors at play here, but one you might want to consider is a phenomenon called discounting, which basically means that the more effort you put into something, the less valuable the reward becomes. In a study published in Cognitive Affective, and Behavioral Neuroscience, researchers had participants do two simple tasks that would be rewarded with a cash prize.‘>6 It’s the part of the brain that’s in charge of the reward circuitand is based on two essential neurotransmitters: dopamine and serotonin. So, in a nutshell, it’s just how we’re wired.

Does that mean you shouldn’t put in the effort? It depends. In general, I don’t subscribe to the typical diet culture where everything is weighed, evaluated, and overanalyzed. I opt for teaching my clients to have an effortless relationship with food where they eat satiating, satisfying, nutrient-dense meals when they’re hungry without micromanaging every detail.

But if you take pleasure out of reading labels and managing your macros as you’re doing, keep doing it. I’ve found that in situations where people actually enjoy the effort they put in, the journey ends up being more rewarding than the destination itself.

“I’ve been following Mark’s diet for several years and I love seeing posts about what he eats during the day. But what does your day look like?”

Let me start by saying that knowing what works for you and your body is nutrition gold. It really is. You can read every nutrition book in the world, follow dozens of “healthy” food bloggers and influencers, and copy Mark’s diet (or mine) to a tee, but since every human is unique — and responds differently to different foods, it’s important to know what works for you.‘>8 Most nights you’ll find me with a grilled ribeye and plate of steamed veggies smothered in butter. Maybe a square or two of dark chocolate. But sometimes, I’ll have an evening where I partake in some good old-fashioned carbs and dairy. For me, nothing beats delighting in a few perfectly crispy, salty roasted potatoes accompanied by a thick dollop of rich, organic sour cream.

I know exactly how my body responds to foods like these. And armed with this information, I can choose to treat myself without any fuss or worry. I encourage you to find what works for you too. When you start your day with eggs and bacon do you feel satiated or starving? When you drink coffee are you wired or alert? When you indulge in carbs do you get sleepy or energized? Like I said, everyone’s different and no amount of researching how other people eat will give you the same answers as listening to your own body.

Got thoughts? Share ‘em in the comments below.


The post Ask A Health Coach: How’s Your Relationship with Food? appeared first on Mark’s Daily Apple.

Benefits of Cumin

Posted on October 21, 2020 By In Fitness With disabled comments

What do you know about cumin? Cumin seeds are pungent, potent little things with the ability to significantly change the trajectory of a dish. They are featured prominently in Mexican, Mediterranean, Indian, Middle Eastern, and certain Chinese cuisines.

Back in the Middle Ages, cumin was one of the most popular – and most accessible – condiments for the spice-crazy Europeans, and stories tell of soldiers going off to war with loaves of cumin bread in their satchels for good luck. Cumin originated in the Mediterranean, and it was used extensively by the Greeks, the Romans, the Egyptians, the Persians, and just about everyone in that region.

Cumin vs. Caraway

It’s not a good idea to substitute cumin for caraway, or vice versa. They are somewhat similar in appearance, but vastly different in taste. Cumin gives Mexican and Middle Eastern recipes their signature aroma, whereas caraway is most common in Eastern European dishes. Cumin seeds are larger than caraway seeds, and cumin is a more warming spice than caraway.

Cumin is often confused with caraway, which is actually called “cumin” in multiple European languages.

Health Benefits of Cumin

Cumin is in my top 10 favorite spices mostly for taste, but the benefits for health don’t hurt.

As is usually the case with spices that have been in use for thousands of years, cumin appears to provide a number of potential health benefits. It contains anti-glycation agents, antioxidants, and anti-osteoporotic, and much more. Note that many of the surnames in the following PubMed links are of Indian origin.

Cumin, along with ghee and a host of other spices, played a prominent role in the Ayurvedic medicinal traditions, and I love seeing a lot of these supposedly “old wives’ tales” get preliminary scientific justification:

Creamy Golden Milk Turmeric Tea Recipe

Posted on October 18, 2020 By In Fitness With disabled comments

To call this beverage tea might be a little misleading. “Creamy Mug of Cozy, Warming Deliciousness” is more accurate. It just plain feels good to drink this lightly sweet, vibrant blend of heated almond (or coconut) milk, turmeric, ginger, cayenne and honey. Turmeric tea will perk you up in the morning, calm you down at night and soothe sniffles and sore throats. It’s also a really pleasant way to end a meal.

At first glance, the ingredients might not sound like a combination you’d want to drink. Something magical happens in the mug, though, and the result is richer than regular tea, less intense than coffee and oddly delicious. Turmeric is the dominant flavor and admittedly, one that takes a little getting used to. Although not spicy itself, turmeric’s slightly bitter, earthy flavor is the perfect backdrop for other spices, which is why it’s a main ingredient in curry powder. The ginger and cayenne in this tea aren’t overwhelming because they’re floating in creamy, turmeric-infused milk that’s been lightly sweetened.


golden milk turmeric tea


Turmeric is ginger’s mellow cousin and is a root used just as often for its bright yellow-orange color as it is for flavor. Turmeric powder is a frequent ingredient in East Indian, Middle Eastern, South Asian and Caribbean cooking and is also believed to have numerous healing properties. When cooking with turmeric, it’s most often used in conjunction with ginger and spices like cumin, cinnamon and coriander. Moroccan Chicken Casserole is one dish that benefits from turmeric’s flavor. If you’d like to use turmeric more often, you can also add extra turmeric to dishes that already have curry powder in them, like Butter Chicken or Beef Curry Meatballs. Or, after trying this recipe, you might just go through all the turmeric in your spice rack by brewing mugs of Golden Milk.

Two-ingredient Shortcut: Mix Golden Turmeric Collagen Fuel with warm almond or coconut milk. Just add mug. 

golden milk turmeric tea

Servings: 1 cup of tea


  • 8 ounces (1 cup) almond or coconut milk
  • 1/2 teaspoon turmeric
  • 1/2-inch wide round slice of ginger root, peeled and finely chopped
  • Dash of cayenne pepper
  • 1/2 – 1 teaspoon honey or other sweetener
  • Optional additions: a small pat of butter, cinnamon, cardamom, scoop of unflavored collagen peptides


Gently warm the almond or coconut milk on the stove.

In a mug, combine the remaining ingredients.

Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea, or strain it out before drinking.

Looking for more turmeric inspiration? Try these recipes to add a earthy flavor to your next meal.

Turmeric Scrambled Eggs

Turmeric Kale Soup with Ground Lamb

Pork Chops in Creamy Turmeric Sauce

Turmeric and Ginger Fish

For more ways to use turmeric in your routine, pick up a canister of Primal Kitchen Collagen Fuel in Golden Turmeric. 


The post Creamy Golden Milk Turmeric Tea Recipe appeared first on Mark’s Daily Apple.

Weekly Link Love — Edition 103

Posted on October 17, 2020 By In Fitness With disabled comments

Research of the Week

When pigs made it to Europe, their genes were completely overturned.

The genetic formation of the first Americans.

We’re more likely to remember the locations of places where we consumed high calorie meals. Makes sense.

Religious rituals trigger endogenous opioids.

Late night eating tends to be a bad idea.

New Primal Blueprint Podcasts

Episode 451: Kyrin Dunston MD, OBGYN: Host Elle Russ welcomes Dr. Kyrin Dunston to the podcast, an OBGYN-turned-functional-medicine doctor.

Primal Health Coach Radio Episode 80: Laura and Erin chat with Chrisa Zindra Boyce, a leader in the Handel Group who specializes in helping people realize their professional visions.

Media, Schmedia

Should we re-introduce predators to wild areas without them?

Mexico blocks the sale of some “cheeses” for containing vegetable fat.

Interesting Blog Posts

Science should really stop ignoring small farms.

What might a “new morality” look like?

Social Notes

It really is that simple.


Everything Else

This is what they feed to diabetics.

The flaws of calorie counting explained.

Be like Rangers.

Things I’m Up to and Interested In

This should be in every homeschooler’s curriculum: Traditional French butter making.

Interesting new online magazine: Hyperion. Some health content, some future-casting about cities and AI, and other interesting stuff.

Great question: Vitamin D is cheap, plentiful, and it works. Why aren’t we using it?

Interesting question: What happens when you sever the connection between hunter-foragers and their prey?

Do babies need to eat meat?: Yes. Pay-walled, but the answer is yes.

Question I’m Asking

What would you add to school curriculums if you had ultimate power?

Recipe Corner

Time Capsule

One year ago (Oct 9 – Oct 15)

Comment of the Week

“I wonder if increased dreaming happened at other stressful historical times? We’ve had them about every 80 years; the Revolution, the Civil War, WW2, and now (right on time). Strauss-Howe generational theory would suggest we are in a Fourth Turning, with an unknown large event still coming. Regardless what you think of that, historically we have not returned to an Era of Good Feeling without going through a massive calamity, larger than the last Fourth Turning was. Stay tuned, it might get worse..”

-Interesting question, jeff.


The post Weekly Link Love — Edition 103 appeared first on Mark’s Daily Apple.

Bouncing back

Posted on October 16, 2020 By In Fitness With disabled comments

Bouncing Back

“Mom your butt looks flat”

Hey atleast she was honest. That’s what 13 year olds do. They speak their truth. Granted I was never nor do I want to be a kardashian, my butt was looking “flat…”

Aside from aesthetics, functionally that’s not good. Weak glutes put more pressure on your lower back and with my injuries that’s not a good thing.

For 12 years I barely touched weight. I was ALL about body weight, oh I worked hard and you can with body weight!

  • Pull ups
  • Chin-ups
  • Dips
  • Sprints
  • Stairs

All my jam.

  • Until my disc ruptured
  • Then I tore my bicep at the distal
  • Then I broke my foot

NONE of the injuries happened because of a workout by the way … lol but that’s another story (but foot broke walking and bicep tore swimming)

But they all humbled me.

After a year of rest and recovery and very light movement I’m a student again

This time with weights

  • My strength is returning
  • My glutes are showing up
  • My pain is going away

And Penelope, moms getting a BOOTIE!


Natalie Jill

The post Bouncing back appeared first on Natalie Jill Fitness.