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How to Improve Skin, Health, and Happiness with a Science-Based Approach to Enjoying Fermented Vegetables the Right Way

This book is a great introduction to fermented vegetables. It presents concepts and recipes clearly, has great photographs, and covers all the essentials. Read it and become part of the fermentation revival.
— Sandor Ellix Katz, author of < Wild Fermentation > and < The Art of Fermentation >

Are you currently suffering from gastrointestinal issues, depression, lack of energy, poor immunity, weight gain, or skin problems? Did you know that fermented foods can actually help you address these problems and improve your overall health? Would you like scientific proof that reveals the incredible health benefits of fermented foods? Wouldn’t it be nice that you can look and feel better simply by adding these easy-to-make foods into your diet?

This book, The Fermented Vegetables Manual, gives you the science and big picture to help you understand the relationship between fermentation and your health; it also gives you a complete and detailed guide to properly and quickly make your first batch of fermented vegetables with easy-to-follow recipes and instructions. You can have your first batch ready in as little as three days. The book also shares tips on how to enjoy your fermented vegetables in fun and creative ways. 

You’ll Learn

  • Why eating fermented foods can lift up your mood.
  • What fermented foods to eat to lose weight, renew energy, and heal acne.
  • How to drastically improve your overall health by healing your gut.
  • How I debunk myths regarding your concerns with fermentation.
  • A fast lane to mastering vegetable fermentation even with zero experience, which covers:
    • A systematic six-step guide for mastering vegetable fermentation.
    • A comprehensive nine-step plan for fermenting all types of vegetables.
  • How to make your first batch in five minutes and start enjoying them in three days.
  • Common mistakes to avoid to guarantee success.
  • Secrets of making flavorful, crunchy, and juicy fermented vegetables.
  • Quick and easy foolproof recipes.
  • Fun ideas to introduce fermented vegetables into your daily life.

You’ll Also Discover

  • Why bacteria are your friends and allies that make sure you look good and feel great.
  • Why protecting your gut flora is a must for promoting health and preventing diseases.
  • How to improve digestion and strengthen immunity by cultivating two types of microbial communities.
  • The importance of combining nutritional science and traditional food wisdom for optimal health.

Who Is This Book for?



If you are curious but skeptical about vegetable fermentation and want science and proof to justify this practice, this book will give you reassurance.


If you want to live healthy but don’t have a lot of time to cook or don’t’ know how to get started, you will receive time-saving tips in the book.


If you are already making healthy choices and always look for more to add to your life, this book will teach you how to have more fun with vegetables.


If you look to natural food to get healthy, look good, and feel great, this book shows you why fermented foods can help improve your health, skin, and happiness.



If you are currently learning about or following the GAPS diet, this book will further your understanding of why you should eat fermented foods.


Selected FAQs from the Book

Q: How to avoid bacterial contamination and moldy end products?

A: As long as you make sure vegetables are suppressed in the brine (salty water) away from the air, you should be able to ensure the quality. 

Q: Are fermented food good for people suffering from acid reflux?

A: Acid reflux can be a sign of having too little stomach acid inside the body, which leads to poor digestion. There are studies that show sauerkraut and cabbage juice can help address this problem to stimulate digestion. 

Q: What is the difference between store-bought and home-made fermented vegetables?

A: The presence of beneficial lactic acid bacteria is not guaranteed because you are not sure how manufacturers make fermented vegetables. Some commercial fermented vegetables have even been pasteurized before they hit the grocery store shelves.

Another concern are the problematic additives that come with the commercially fermented vegetables such as high fructose corn syrup (HFCS), other added sugar, and artificial colors. They can lead to a series of health problems like allergy, irritation in the skin, weight gain, and damanged nervous system tissues. 

Q: What is the difference between probiotic supplements and fermented foods?

A: Both have their own benefits. If you aim to replenish friendly microbes to simply improve your overall health, then I personally recommend consuming fermented foods. There are only a limited number of species of bacteria in a particular brand of probiotic supplements.

Since your body's microbiota is highly customized, it is hard to predict what specific effects a particular group of probiotic bacteria can have on your body. Exposing yourself to a diverse group of friendly microbes by consuming different kinds of fermented foods can offer a better chance for encountering the microbes that will have a positive effect on your body.

Q: What if I don't like the taste the flavor of fermented vegetables?

A: Chances are you may not get used to a new flavor introduced by fermented vegetables just yet instead of not liking it. I encourage you to keep an open mind and stay curious on your fermentation journey.

You can start with one tablespoon at the very beginning and gradually increase the amount. Your taste buds will quickly get used to these flavors.

Try playing around with cucumbers, bok choy, cabbage, and Napa cabbage to make your first batch. I personally enjoy the flavors and the juicy and crunchy texture of the fermented vegetables made with these ingredients. 

Q: Aren't acidic foods bad for one's health?

A: A lot of people have the notion that acidic foods are bad. In fact, we need a balanced intake of both alkaline and acidic whole foods, both of which have their own nutritional value.

It is the imbalance between the acidic and alkaline levels inside the body that causes sickness. Most fermented foods are acidic. If made and consumed properly, they can do a lot of good to your body.

Q: How safe are fermented vegetables for kids and pregnant women?

A: Fermented vegetables are not only important for children and pregnant women, but also particularly crucial for them. The introduction of healthy bacteria to young kids can have a profound impact on their long-term health, including brain development, immunity, digestion, just a name a few.

Q: Will fermented vegetables have too many nitrates and nitrites?

A: This should not be a concern, as long as you make and consume fermented vegetables properly. The pH should reach 4.6 (this is when a group of harmful bacteria called Clostridium botulinum gets killed) or below; and fermented vegetables should only be consumed in moderation. 

Praise for The Fermented Vegetables Manual

If overall health & happiness is important to you, don’t miss reading this book.
— Mike Goncalves, founder of The Wellness Bucket and Entrepreneur Fitness Academy
Even if you don’t want to ferment vegetables, the information contained in this book should lead you to a better and healthier lifestyle of eating.
— William J. Rockwell MD, allergist
Clever, poignant, and peppered with tips and tales, you’ll find yourself revisiting your own lifestyle and implementing delicious changes that make everything just plain better from the inside out. A home run in health and happiness that tastes good!
— Andy Lehrer, president of 24/7 Performance
Tracy has completely changed my belief that consuming fermented foods is not a healthy practice. Instead, I now have understood the importance of cultivating good bacteria by eating fermented vegetables to improve my digestion. I’m thankful for her research and sharing!
— Annie Huang, yoga instructor
Fermenting vegetables is fun and easy with this book! I didn’t realize how much fun it was to ferment vegetables! Tracy’s book is filled with everything you need to know in order to produce your own high quality fermented foods. It is a lot easier than I thought, and it only took me 10 minutes to prepare my first batch of pickles for fermenting. Lots of other great recipes are included as well.
— Blaine Hart, fantasy writer

Supporting Resources

  • Trusted science-backed sources to ferment vegetables properly (expert interviews included)
  • A spreadsheet to take control of your progress
  • Chapter summaries to save your time
  • Homework to help you reflect and take actions
  • Downloadable checklists to keep handy
  • Step-by-step visual instructions on making all kinds of fermented vegetables
  • FAQs
  • Convenient access to recommended fermentation starter kit
  • A list of 20 (and counting) other resources on food safety, creative and fun recipes, promoting health, and more
  • Ongoing support
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Read It on Your Favorite Device

  • Paperback
  • Kindle
  • Tablet
  • Phone
  • Computer

Meet Tracy

Tracy Huang is a certified hatha yoga instructor pursuing her quest for finding out how to best take care of oneself physically, emotionally, and spiritually. She is particularly passionate about functional eating (or, using food as medicine to heal the body) and connecting inner Self to real peace, joy, and happiness.


Download Tracy's Free Gift to You

A sneak peek into the book to quickly get started:

  • One golden rule for vegetable fermentation success
  • A simple nine-step roadmap for making any kind of fermented vegetables
  • How to make fermented vegetables in five minutes and start enjoying them in four days or less (with foolproof recipes, visual guides, mistakes to avoid, and secrets to make flavorful and crunchy fermented vegetables)
  • Quick and easy access to fermentation starter kit 
  • 12 tips to help you eat fermented vegetables the right way
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I will give you a holistic view on eating, cooking, and living by sharing seasonal recipes, my most recent studies, expert interviews, and book reviews.

I’ve read several books on this topic over the last few years and this is the best one I’ve come across! It’s really comprehensive and covers why you want to eat fermented foods, including all about gut flora.
— Karen Dimmick, author of < 47 Mind Hacks for Writers >