Preserving the Harvest with Lacto-Fermentation

Welcome to the Upper Delaware chapter of the Weston A. Price Foundation (WAPF). We serve both sides of the Delaware River in upstate New York and North East Pennsylvania. We hold workshops in traditional food preparation and education.

Jars of lacto-fermented vegetables

Join us for our annual fall Preserving the Harvest with Lacto-Fermentation. We will demonstrate sauerkraut and pickling in the traditional manner with salt rather than vinegar, practiced by traditional cultures around the world with important nutritional benefits. We will provide ingredients from local markets and farms (chemical and pesticide free) but feel free to bring your own! There will be samples to taste and everyone goes home with a jar of fermented veggies. These jars make beautiful, simple, homemade holiday gifts!

When: Sunday, October 30, 1-4pm
Where: Unity Grange, 554 Galilee Rd, Galilee, PA
Fee: suggested donation $10.
RSVP: lucia at lrw.net / 570-224-4653

The workshop is led by artist/homemaker Lucia Ruedenberg-Wright and artist/farmer Roger Hill. It is co-sponsored by Transition Town Honesdale and NOFA-NY (Northeast Organic Farmers Association of New York).


Roger Hill shreds cabbage for sauerkraut, then pounds it to release its juices.The prepared vegetables are placed in glass jars, along with a mixture of water, sea salt and whey. After resting for several days at room temperature, the fermentation process is underway and the jar is moved into cold storage. The finished product is a colorful and nutritious treat that can be consumed at any time, but improves with age. It will keep for several years, but reaches maximum fermentation benefits at approximately five weeks.
Photographs by Sandy Long featured in the River Reporter, 2010


This time of year the root vegetables are in season, as well other good pickling produce: red and white cabbage, kale, carrots, beets, turnips, garlic, broccoli, and brussel sprouts. Cabbage especially ferments best when the weather cools down which prevents mold from forming. We use well water, Real Salt, whey, and caraway seeds. Please bring a clean mason jar with lid, or old recycled apple sauce jars with the twist lids are good because they let air out under pressure but don’t let air in.

Fermented foods (sauerkraut, pickles, yogurt, aged cheese, gingerale to name a few) are a powerful aid to digestion and protect against disease. Sally Fallon, founder of the WAPF, suggests that the science and art of fermentation is in fact the basis of human culture: without culturing there is no culture. Thus, “culture” begins at the farm, not in the opera house, and binds a people to the land and its artisans. Come join us in an ongoing effort to bring back the treasured process and alchemy of fermented foods to our region!

For a guide to local farms and markets check shoplocalsaveland.com.
Download Handouts
Lacto-fermented Kimchi (pdf)
Lacto-fermented Ketchup (pdf)
Lacto-fermentated Gingerale (pdf)
Lacto-fermented Sauerkraut, Pickles, Beet Kvass (pdf)
Introduction to Lacto-fermentation (pdf)

Recommended Reading
Sally Fallon, Nourishing Traditions
Jessica Prentice, Full Moon Feast
Sandor Ellix Katz, Wild Fermentation
Dr. Natasha Campbell-McBride, Gut and Psychology Syndrome
Stephen Harrod Bukner, Sacred and Herbal Healing Beers: the Secrets of Ancient Fermentation


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