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Fermented foods are some of the forgotten foods in our Western society, but with the rise in popularity of probiotics, I hope these simple and healthy "old-world" treats will once again reclaim a prominent place in our diet.

Do-It-Yourself  Home Fermentation

It is surprisingly quick and easy to prepare your own fermented foods.

To Make Sauerkraut:

1. Select the heaviest head of green cabbage you can find, with the leaves packed closely together, preferably from the farmer's market.
2. Take off all of the outer leaves and the stem and shred the cabbage finely.
3. Rinse a large mixing bowl and a gallon jar with boiling water, thus ensuring a "bacteria-free" environment.
4. Place the shredded cabbage into the bowl, add a pinch of salt to break down the fibers in the cabbage, and vigorously squeeze the cabbage. When you see the cabbage give juice and you feel the fibers get slightly soggy, place the mixture into the jar and pack tightly.
5. Place a weight on top of the cabbage so the leaves are submerged in the cabbage's juice, and cover the top of the jar with a piece of cheesecloth. Leave the jar in a well-ventilated place for three to five days.

The fermentation process will go faster in the summer, but since most homes are climate controlled, it takes three to seven days to ferment in a home at 70 degrees. After the fermentation has begun, you can slow it down by refrigerating the sauerkraut.

To Make Farmer's Cheese
(A Dry, Crumbly Type Of Cheese):

1. In a sterilized, oven-safe, enameled or steel pot, mix equal parts of acidophilus milk and buttermilk.
2. If desired, add salt, pepper or herbs for additional flavor.
3. Cover with cheesecloth.
4. Place on top of the stove and leave for at least 24 hours.
5. When the mixture becomes gelatinized, heat the oven to 200 degrees and place the pot in the oven for 1 to 1-½ hours.
6. Remove the pot from the oven and cool to room temperature.
7. Strain through the cheesecloth by placing several layers of cheesecloth into the colander, and slowly pour the mixture into the cloth.
8. After most of the liquid has strained off, tie the ends of the cheesecloth to create a way to let the farmer's cheese drip for at least eight hours.
9. Refrigerate for no more than one week.

Zhenya K. Wine has practiced and taught Russian medical and sports massage and physiotherapy for 31 years, and runs the Kurashova Institute in Rock Island, Ill.