Tag Archives: guthealth

Kimchi

A chilli packed Korean tasting version on sauerkraut. Great if you like heat, perfect for topping to salads, Asian noodle dishes and eggs and bacon for breakfast, lunch or dinner!

Start small on the chilli amounts and increase with each batch until you find your heat level. This ferment gets hotter as it ferments so what may seem like a small amount of chilli will actually be a full flavour hit after 7 days.

Kimchi

kraut

INGREDIENTS:

1 cabbage (green or purple)

2 carrots
2 Tbsp. cup salt
1 tablespoon grated garlic (about 5-6 cloves)
1 teaspoon grated ginger
2-3 red chillies
1 Tbsp chilli flakes (for extra hot)
½ daikon radish
4 scallions or 1/2 leek (optional_

INSTRUCTIONS:

  1. Chop cabbage
  2. Cut Daikon into match sticks or julienne
  3. Chop Scallions/ leek (if you want onion)
  4. Add to bowl with salt and massage until translucent
  5. Add Flavourings and massage again (gloves are good for this especially if you don’t want to smell like garlic)
  6. Press tightly into jars leaving 2 inches at the top.
  7. Cover top with cabbage leaves and add a weighted jar or weight to top (keep vegetables under liquid)
    Secure lid and place in a dark spot for 7 days minimum and 20 days maximum.
  8. Taste test the Kimchi after 7 days. Leave for longer if the vegetables are still too crunchy or the flavours are not robust.
  9. Put in fridge to stop fermentation process.

 

Experiment with purple or green cabbage or a wombok
I’ve added kale, rocket, curry leaves, beetroot leaves….anything really.

Tastes amazing and the chilli builds as the fermentation goes on…..WHOA!

 

Enjoy

 

sarah

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Fermented Mustard

Taken from Pete Evans and adapted to our requirements.
We put this on everything from salads, eggs, meats, vegetables

Fermented Mustard

MUSTARD

INGREDIENTS

  • 185ml of strained sauerkraut brine (at least 3 into fermentation- oh and don’t worry too much if a few bits of cabbage end up in the brine)
  • 80 grams of mustard seeds (brown are hotter than yellow so keep that in mind)
  • 1/4 teaspoon of salt
  • 1 tsp. Turmeric Powder
  • 1 Tbsp. of Maple Syrup
  • And if you can tolerate them;
  • 1 French shallot finely diced
  • 2 cloves of garlic finely diced

 INSTRUCTIONS

  1. Pop the seeds, brine, salt and if using shallot and garlic in a bowl.
  2. Cover the top with a plate and leave at room temperature over night
  3. Add Maple Syrup and Turmeric to mix and whizz in a food processor until it is the right consistency for you- the more you pulse the less whole seeds you will have.
  4. Taste and add salt if needed to season
  5. Pour into at least a 250ml jar and secure lid
  6. Refrigerate for up to 3 months

Dressings- try these on your meals. In a small jar mix

  • mustard with some olive or macadamia oil, shake and pour over salad, vegetables, meat or even on some sourdough.
  • Use above and add ¼ mashed avocado, shake and pour
  • Add an extra ‘zing’ by adding 1 tsp. of apple cider vinegar or balsamic to the mix, shake and pour.

Serve a dollop on a steak, with some prawns.

 

‘dairy free’ Probiotic Lemon Cheesecake

I have been super busy on a new project that I can’t wait to share with the world. Things are getting exciting here!!!

But even more exciting was my milk kefir grains. I ferment my grains in coconut milk/cream/meat every other day and totally forgot about them needing the sugar in lactose so I thought they had died. Thanks to a kefir expert or two I revived my babies and now they are producing both cows and coconut kefir.

Milk kefir is a bit of controversy. Some say the lactose is fully fermented out others say that it’s not. Me, I’m on the fence. I ferment my cows milk longer to try and ferment as much lactose out and I only have a small try and give the rest to the family as their probiotic through making smoothies, ‘sour cream’, tzatiki or as I did here for this recipe make some amazing desserts. My gut has been ok and by small amount I mean one serve once a week.

My next test is to make coconut cream kefir cheesecakes so stay tuned for an update.

Lemon Kefir Cheesecakes

Gluten free, low FODMAP, dairy free (debatable), egg free, sugar free

PREPARATION TIME      TOTAL TIME
                      1-2 days in total

Serves 4

kefir_cheesecake

INGREDIENTS

1 litre Milk Kefir (on 2nd ferment strain through a cheese cloth over a bowl for 24 hours, keeping the solids and using liquid whey for other uses)
2 lemons juiced
rind of 1 lemon
2 Tbsp Coconut Oil melted
1 Cup of mixed nuts blitzed
1-2 Tbsp Maple Syrup (obviously I’m not a sweet tooth)
INSTRUCTIONS

  1. As said above, strain grains through a cheese cloth or nut bag to separate the whey and kefir. I hung my nut milk bag off a spoon over a jug and let it drip overnight
  2. Add juice and rind of lemons to kefir cheese and mix. Depending on taste buds add more lemon.
  3. To sweeten you could also add 1 tbsp of maple syrup or rice malt syrup. Leave overnight in fridge if you can as flavours will be so so so amazing after another day.
  4. Melt Coconut Oil, blitz nuts and seeds in food processor until fine. Mix together with maple syrup or rice malt syrup. Taste and add more sweetness to nut mix if desired.
  5. In a muffin tray or any pie tin/tray line with baking paper and press the nut mix in to form a base. Pop in freezer for 10 minutes.
  6. Spoon Lemon Kefir Cheese on top of base and smooth out or peak up (be creative). Either serve now or pop into freezer to semi set for 30 minutes.

 

This is a great way to get the probiotic’s into the family and friends.
You could also use your own yoghurt if you don’t have kefir.

 

Chilli Beef Chow Mein

How many times do you leave the house in someone else’s hands and just ‘assume’ it’ll all be handled and those few hours your out won’t matter??? THEN you get home and the roast is still on the bench and there is a hungry little human greeting you ‘mummy I’m hungry’
GAH…..panic stations!!! I had meat thawing everywhere today, fillet on the bench, chuck mince in the sink, and lamb just hanging out for the day near the stove. Come 4.30pm there was only one thing I could do, grab the mince that was the closest to thawed and try to work something out. Filled the sink with cold water, immersed the meat and quickened the process while I gawked at the fridge and then at my daughter who looked like she was going to die of hunger, or hanger and that’s not cool in my house.
I had greens coming out my behind so asian inspired it was. I grabbed whatever fresh, dried and ground herbs and spices and set out to create something out of nothing…….

Panic no more,  a chilli chow mein (the totally healthy non nasty packet salt version) is here to save the day.

Chilli Beef Chow Mein

grainfree, dairyfree, sugarfree, lowfodmap
_MG_4052
PREPARATION TIME          TOTAL TIME
10 MINUTES                20 - 40 MINUTES

INGREDIENTS

  • 500g pasture raised chuck beef steak minced or good quality minced beef
  • 1tsp fresh grated ginger
  • 1 tsp Turmeric
  • 1 tbsp Cumin
  • 1 Carrot grated
  • 1/4 Cauliflower riced
  • 1/2 Chinese cabbage
  • 1 Bok Choy
  • 4 whole Silverbeet stalks
  • 1 Zucchini Spiralized

Sauce

  • 1 big hot Red chilli (leave out or reduce amount for kids)
  • 1 tbsp Fish sauce
  • 1 tbsp Coconut aminos/ tamari
  • 1 and a bit heaped tbsp Tahini
  • 400ml broth (homemade preferably)
  • 1/2 tsp Himalayan salt

INSTRUCTIONS 

  1. Brown meat ginger turmeric cumin
  2. Whilst that’s going whip out food processor, grate carrot, empty, pulse cauliflower to ‘rice’
  3. Add carrot and cauliflower, leave for a few minutes while you shred cabbage and silverbeet
  4. Add cabbage and Silverbeet.
  5. Mix sauce and add with cold broth
  6. Pour over pan
  7. Simmer for 5-10 and slice Bok Choy
  8. Add Bok Choy
  9. Turn off, cover and leave until needed. The long the better
  10. Just before serving add zoodles and heat through.

Top with extra chilli, some tangy kraut and watercress.

chow_mein

Not in to Beef? Swap beef for chicken, pork, prawns, fish, tempeh or go vegetarian and serve with a fried egg

_MG_4063

Vegetable Soup in 5 minutes (no $$$ whizz bang appliances needed)

Stuck for Lunch or dinner ideas? The kids are saying they’re hungry and you’re out of ideas? Schools back, works back….argh!!!! Got some left over roast veggies from a dinner (you know the ones that linger past a day and no one wants really?!) Got some bone broth or just plain water (duh)? Let’s soup it up.

Vegetable Soup

vegsoup
Vegetable Soup

Leftover vegetables (steamed, roasted, baked, anything)- if you’ve been following my weekly meal plans you will have some. What I had left; INGREDIENTS About 1/2 cup sweet potato fries (from Sunday) 1/2 steamed carrot (from Monday) 1/4 Pumpkin (from Sunday) 1 silverbeet stalk (from Monday) 3 Brussel Sprouts (from Sunday) handful of steamed beans and broccoli stalks (from Monday) 1/2 cup Cauliflower Mash (from Sunday) 1Tbsp Ground Cumin or Basil or Oregano or Miso (choose your flavour) 600ml bone broth hidden in the freezer INSTRUCTIONS 1. Heat a pan on medium to high on the stove with a little coconut oil or ghee 2. Add vegetables and toss for a few minutes 3. Add Water or Bone Broth 4. Bring to boil quickly. 5. Turn off, add all contents to food processor (mine cost $40 so it’s not whizz bang trust me) 6. Blended on high until smooth (add water or broth if too thick for your liking) 7. Done!!!! **Alternatively (yes there’s always another way) pop all ingredients in the slow cooker before work or school set on low for 8 hours, blend when you get home.  Serve with some protein (I love chicken or fish in mine) and a dollop of coconut cream or coconut kefir and the grainfree flatbread Take to work, school or daycare in one of these awesome food jars that we just love and that keeps your food warm until you’re ready to eat.

image
Don’t compost the leftovers, soup them

 

Slow cooker- Roast Lamb 3 ways

To be honest I never believed in just putting a piece of meat in the slow cooker and leaving it for 8 hours and trusting that it would be cooked and delicious come dinner time. Well after hearing a lot of people doing it I thought, what the hell lets give it a go with a Lamb.

Slow Cooker Roast Lamb

INGREDIENTS
1.5kg of Lamb Shoulder or Leg
3 sprigs of rosemary
2 cloves of garlic smashed (optional)
bunch of oregano
1 tsp salt

INSTRUCTIONS
1. Set slow cooker up
2. Add herbs (and garlic) to bottom
3. Place lamb on top, season with salt
4. Turn on slow cooker and leave (literally)

At the end of time (sounds so dramatic) the slow cooking will create pan juices and your meat will be cooked. WOW WOW WOW!

Take out, rest for 10 minutes and slice and eat or CREATE a meal……..

Greek Lamb Gyro’s/ Souvlaki/ Kebab

gyros_2
Lamb Gyro

1. Take Lamb and shred thinly as possible
2. Mix batches with Olive Oil and Mint (or a mint pesto of 1/4 cup sunflower seeds, bunch mint, 2 Tbsp Olive Oil.
3. Add to grainfree flatbread with grainfree tabbouleh and coconut kefir or yoghurt tzatziki

Left overs???

Twice Cooked Lamb Ragu

ragu_2
Slow Cooked Lamb Ragu

 

1. Add left over lamb back to slowcooker (with the pan juices so keep these in a bowl)
2. Add;

1 Carrot sliced
1 Zucchini sliced
1/2 Eggplant
1/2 Cup chopped mushrooms
300ml bone broth or water
1 Tbsp Tomato Paste
A few sprigs of oregano and parsley

3. Set to cook at desired level
Serve with mash sweet potato or steamed vegetables.

 

It is really possible to be organised in an unorganised week. Two things to always remember when eating a real wholefoods nutritious diet:

1. Always cook enough for leftovers (vegetables, meats, fats)
2. Think about three ways you can use one meat or vegetable (if it fits into three, it’s a fridge staple)

 

 

 

The Low down on the LOWER body

Not for the faint (or fart) hearted

 

If you know me, you know I love talking about bums! If you’re thinking this is a little left of centre then you’re wrong. I love talking about the way it functions. My whole life I’ve had an interment relationship with my digestive system and felt like my whole life revolved around the porcelain throne.
I found this lady who also loved bums and last year I was lucky enough to be in the same room, be taught the craft of lacto-fermentation and talk about poo, health and all things cabbage and coconuts.
Last month an article appeared in my inbox that took me back to the beginning of my lifestyle changes and the understanding of what really does come from your rear end.

So I introduce….or re-introduce the lovely Maria Hunt from yourdigestion.com.au and the article that may have you laughing, crying, gagging or hopefully more aware of your health than ever before.

http://yourdigestion.com.au/blogs/news/14119309-do-you-have-a-healthy-bum