Help With Flu Prevention (recipe: Cultured Beet and Apple Relish)


Note from Shannon: Please welcome Janet Creasy, Cultures for Health Content Writer and Cultured-Kitchen Keeper.

It is that time of year again.  Fall is settling in and winter is upon us and many folks are getting their flu shots.  What a pristine time to begin eating more fermented foods and getting your body “machine” in tip top shape to ward off the winter bug blues.

Why not take some of the fall bounty of fruits and vegetables and ferment them?  Try to get the freshest, organic items.  In my house, I do my best to get them straight our of the garden. Fermenting fruits and vegetables will extend their refrigerator life but that doesn’t happen in our house as they are usually eaten right up!

Here is a simple, fall recipe that leads you on the way to better health and it tasty too! Spread it on sandwiches; drizzle over salads and soups or consume right out of the jar (that is what usually happens in our house).

Beet and Apple Relish


  • 3 or 4 apples, cored*
  • 3 or 4 beets, peeled*
  • 1 tablespoon whole cloves or 1/2 teaspoon ground cloves*
  • 1/2 teaspoon fennel OR mustard seeds*
  • 1 tablespoon kosher salt
  • 1/4 cup whey

*You can change out the fruits, vegetables and spices to whatever your heart desires.  Another favorite of our household using pineapple, apple, lime and cilantro inspired by Sally Fallon’s Nourishing Traditions.


  1. Place apples and beets in a food processor or grate by hand. Toss them together until well combined.
  2. Add the fennel, cloves and salt to the mixture and continue to toss until the spices are blended.
  3. Place the mixture in a mason jar and with a wooden spoon or mallet, press them down to encourage the fruit and vegetables to release their juices.
  4. Cover with a tight lid and place on counter for a minimum of 3, but no longer than 5 days.  If your house is kept warm, you most likely will need less culturing time.
  5. Remove top with care and stir your relish.  I prefer to leave it in shredded form but you can make it smooth in a food processor or blender.

This is just one idea for getting some good bacteria into your body. There are so many more simple ways to sneak fermented foods into your diet.  Check out this great article or this one from the peeps at Cultures for Health.

Now get fermenting!

Janet Creasy

Janet Creasy

Janet is primarily a proud mama of two tween girls and is married to a stellar man wired for engineering. She spends a great deal of time in the kitchen and garden. She enjoys the full life cycle of real food as primal fuel for our body; which she feels is critical to how we approach the world around us. She finds immense joy in seeing how many food culture ‘science’ projects she can keep going at one time! Her favorites are kombucha, yogurt and tempeh and she is delving currently into rice flour sourdough and water kefir.

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  1. Audrey says

    Do the icons at the top right of your page work? I have tried several times to “pin” your posts and I cannot. Am I missing something? Thanks.

    • says

      Audrey – From what I can tell, clicking on the Pinterest icon takes you to the CFH pinterest board. I am not very familiar with pinterest, but it seems to me you could repin from there? If not, please share any ideas you might have.

  2. Olga says

    I can’t wait to try the fermented beet and apple relish. Sounds amazing! I’ve been fermenting for a couple of years now and really love the results I’ve gotten. I only use jars and wonder if the extra gadgets are really something I need. Thanks for sharing and I want to venture into “cheeses” but a little gun shy. Ay help would be so appreciated!

  3. Diana says

    Greetings, and thank-you for the wonderful site and recipes. I’m still new at the veggie fermenting and maybe I missed it somewhere, but , what is the fuzzy white stuff that likes to grow on top of the liquid? I have not let it discourage me, I just skim/rinse it off and enjoy my veggies. (in this case its on top of the bean liquid) I am going to try the apple and beet recipe as i have lots of left over beets and apples this year. Thank-you very much for all your hard work , blessings for the new year.

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