100 Days: Your Seventh Week in No-More Processed Foods [#7/14]

Last Updated: August 31, 2023

Welcome to Week Seven of Embracing a Whole Foods Lifestyle!

Week seven marks a critical transition in your culinary journey as you begin to explore the art of fermentation and preservation. After mastering knife skills and understanding kitchen tools, we’re taking your skills a step further. This week, you will learn the time-honored tradition of fermenting and preserving foods to enhance flavors, increase nutritional content, and extend the shelf life of your garden’s harvest.

Week Seven Focuses on Fermentation & Preservation:

As the ancient wisdom of preservation meets modern culinary techniques, we invite you to discover the vast world of fermentation. Whether it’s tangy sauerkraut, refreshing kombucha, or traditional pickles, these foods are not just delicious but also filled with beneficial probiotics.

Fermentation and Preservation Breakdown:

  • Fermentation Vessels – Selecting the right container for your fermentation projects.
  • Cultures and Starters – Understanding the role of beneficial bacteria.
  • Preservation Techniques – From canning to pickling, we cover the basics.
  • Safety and Sanitation – Ensuring your fermented foods are prepared safely.

Skills to Master:

  • Pickling – Transform vegetables into tangy delights.
  • Making Yogurt – Create creamy, homemade yogurt full of probiotics.
  • Sourdough Starters – Begin your journey into homemade bread.
  • Sauerkraut and Kimchi – Explore these classic fermented cabbage dishes.
  • Jam and Jelly Making – Sweet preserves to enjoy year-round.

Week Seven Recipe: Homemade Sauerkraut

This week’s recipe focuses on sauerkraut, a fermented cabbage dish known for its tangy flavor and numerous health benefits.


  • Fresh cabbage
  • Salt


  1. Shred the cabbage finely and mix with salt.
  2. Massage until juices are released, then pack into a fermentation vessel.
  3. Allow to ferment for several weeks, tasting until desired tanginess is reached.
  4. Store in the refrigerator and enjoy with various meals!

Budget for Weeks Five to Seven

Item DescriptionApproximate Cost
Week 5 – Knife Ware & Kitchen Tools~$200
Week 6 – Herbs & Gardening Essentials~$150
Week 7 – Fermentation & Preservation Tools~$100
Running Total for Food & Storage Items~$2,190

Final Thoughts on Week Seven

In Week Seven, you’ve opened a new door to culinary creativity by embracing fermentation and preservation. This knowledge not only enhances your meals but also connects you to a heritage of self-reliance and healthy living.

Next week, we’ll venture into the exciting realm of global flavors, integrating world cuisines into your natural, wholesome diet. Your journey to eliminate processed foods continues to unfold, filled with discovery, taste, and well-being.

“Always Be Ready” Max

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