Tag Archives: ibs

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

‘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.

 

Recipe of the Day

Roast Pumpkin and Vegetable Soup

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Sarah Craven Photography

 

I love Pumpkin Soup, but I can’t tolerate a lot of pumpkin at once so I decided to adjust my traditional recipe and it’s safe to say that I got a big TICK of approval from the family.

1 butternut pumpkin or pumpkin of preferred choice (I had no issue with butternut this time round)

1 large sweet potato

1 large zucchini

1 large carrot

12 okra

½  Daikon

1-2 Tbsp Cumin

1 Tbsp Turmeric

750ml bone broth

salt and pepper to taste

Heat oven to 180c
Pop Pumpkin and sweet potato in whole

Leave to roast for 40 mins.
When sweet potato’s skin is oozing take out. When the pumpkin starts to split, turn and roast a little while longer. (alternatively you can peel and chop and roast)

 

Once roasted, cool, peel and chop.

On the stove top; pop in a cast iron pot with zucchini and carrot and daikon.

Heat through and add spices.
Add broth and bring to boil.
Simmer for 20 minutes.

Add okra and simmer for a further 10 minutes or until okra change colour and start to fall apart. Let cool slightly.
Either use hand mixer or pour into blender and blend until smooth.

I served mine with some oven baked free-range bacon bits and coconut cream kefir.

 

Enjoy your day

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Autumn and Winter Eating

You’ve got to be a warm-blooded human if you like to eat just salad’s during winter. Let’s admit it….we’d all love a big bowl of spaghetti or a stew or casserole or a warming soup, and why not; it’s getting colder outside and you need to nourish your body, feed your cravings and build some good blood warming immunity for the next few months.

My Pack-A-Punch Chicken Meatballs fulfils all the above and more. The kids will love it, the family will and it is great for breakfast, lunches the next day and you can jazz it up any which way.

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Sarah Craven Photography 2014

Meatballs
500g Chicken Mince (i do stress for it to be free range/pasture raised, chemical free as the effects of eating other chicken is not worth it especially if you are a woman)
200g Chicken Livers
50g Sun-dried tomatoes (we buy non-marinated freshly dried from our local deli or make our own)
1 cup mushrooms
1 cup activated walnuts
1 Tbsp chia seeds
big bunch of basil leaves
2 Tbsp coconut oil

Sauce
1 cup bone broth
1 Tbsp ACV
6 medium tomatoes roughly chopped (we love roma to make sauces here)
2 Tbsp Tomato paste
1 cup Brussel sprouts
1 doz okra’s
salt and pepper to season

*Depending on what you are serving this on we add 1 sweet potato cubed, 1 carrot cubed and 1 zucchini cubed.

Add all the meatball ingredients apart from mince into the food processor.
Pulse until it forms a pesto like paste
Add to mince and combine
Roll into small balls and place in freezer (the freezer will activate the chia and set the meatballs so they won’t fall apart when cooked)

Bring broth to a simmer
Add tomato paste and stir
Add chopped tomatoes and whole Brussel sprouts
*add other vegetables from above
Simmer for 20 minutes
Add meatballs straight from freezer and cook for further 15 mins on low
Add Okra and turn off heat, place a lid on pot and leave until ready to eat.

Serve on zoodles, sweet potato spirals, carrot spirals, cauliflower rice or gluten-free pasta.

Steam some iron rich silver beat that is amazing in season at the moment and top with some fermented chillies, homemade pesto and meatballs.
Add to a pan a few ladles of meatballs 1/2 doz eggs and bake at 180c until set.

This is such a versatile meal that you double quantities and eat all week.

When you just feel OFF

A long post this week, sorry but when I get passionate you can’t shut me up.

Far too often foods sneak back into my diet. Sometimes from lack of knowledge, sometimes from lack of caring. Everyday I fill my brain with more and more knowledge of health and wellness so that I can be the best version of me., sometimes I win, sometimes I stumble.

As Christmas, camping and New Years flew by I was pretty damn happy with myself and avoiding allergens, however sometimes a bowl of pretzels or dark chocolate is a major roadblock. It has been a long time since I consumed anything commercial considering my track record of how my body reacts to these foods that contain numbers and ingredients that even Google pronunciation can’t figure out how to say them.
Everybody reacts differently to foods, some people don’t react to anything (that they’re aware of) and sometimes I curse and envy people that have iron guts and immune systems built of platinum. If however you have indulged over Christmas, looked and scales and are not happy, feel the pants a bit tighter, the bikini not looking as rocking as November 2013 I thought I’d share some knowledge on what might have and unfortunately still happening without you knowing.

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My old mate Candida would have to be my least favourite experience to date. If you’re thinking vaginal thrush then no, go to a pharmacist and get some cream for that stuff. I’m talking about this little species of nasty that lays dormant feeds off sugars and is the cause of many an autoimmune disorder. It’s not about eating lollies, chocolates and all that confectionary. Sugars are in a lot of processed foods. Pretzels as salty as they are contain sugar. This last week alone I have mistakenly eating my way through so much more fruit than normal…..ALARM bells!!
Candida exists in the body, it’s a fungus that is a form of yeast. Everyone has it and it is present in our mouth and intestines. When this little sucker is overproduced it affects our intestines and releases toxins into our bloodstream. Heard of leaky gut syndrome? Yep, that little sucker is a contributor that! What I found the most important part of Candida and before you click next and dismiss the topic is what else it causes that you wouldn’t think it could. Candida is a major contributor to a lot of mood disorders, behavioural issues, digestive problems, seasonal allergies, mucous build up, colds and flu, skin changes and even snoring. Yes, what was once just a vaginal thing that was caused my antibiotics or sex or something the doctors have said now expands to a whole lot more…trust me, don’t dismiss this!
So you’re thinking great, you have Candida? Great! How the heck did you feed that little thing?!
• Carbohydrates=sugar feed yeast. Now don’t go cutting all Carbs, I’m talking refined carbohydrates (honey, sugar, maple syrup, flours, rice, refined cereals, all store bought gluten and gluten free products, sauces for more info check out diagnosisdiet.com/refined-carbohydrate-list/). There are still carbohydrates you can consume through vegetable form.
• Alcohol- yep that’s a yeast feeder right there. My nemesis to be honest. Alcohol is still something that I consume, not as regularly as I used to (*cough daily *cough) but it’s simple pleasure that I love. I’ve changed what I do drink though.
• The pill. Urgh the damn pill! It’s been all the news of late, it’s the number one contraception and in that an unavoidable candida feeder for some
• Fermented foods….really I know, it’s heartbreaking!
• Stress. Ha you’re thinking great stress will cause my gut to leak so I have to find a way to never be stressed again. Basically yes!
• Antibiotics. It’s not just a topical thrush problem. Repeated antibiotic use does a lot of damage to your gut, trust me I’ve been there!

So now you see what this thing feeds on let’s talk about what happens when it starts to grow way too much. I mentioned earlier that it’s a major contributor to a lot of issues and disorders, for me when I know that my Candida is getting out of control I notice mood swings, sugar cravings (to the point I don’t even realize that I am eating sugar until after), carb cravings (like wanting to sink my head into a cake) I bloat from nothing, my clothes are tight, I gain 3-4kgs quickly and my skin changes colour, my eyes change, dark circles, rashes, sinusitis, morning mucous (the biggest indictor right there), asthma flare up and of course my favourite toilet troubles. All signs of Christmas indulgence hey?! More like Candida indulgence!!!

But as there is a reaction for every action we can reverse and kill off the little sucker so it sticks to it’s real job and stops making us act, feel and look like something we don’t want to be fulltime!!
Firstly you’ve got to stop feeding it. Sugar has to go, flours, breads and pasta, beans, rice….just eliminate gluten ok. Replacing the bad bacteria with good bacteria. I still consume fermented foods, I cut back on ferments when I’m feeling a little dusty and change to coconut kefir and kombucha and sauerkraut. Getting stress under control is important. Our gut and brain are big talkers, they spend all day chatting about what we are putting in and how it nourishes our bodies. When your brains off, your guts off. Simple stress strategies help. Exercise, yoga, meditation (yes I meditate daily and trust me I would never have thought I could do it years ago). A diet that is rich in good meats, fresh organic wholesome vegetables is important. Coconut oil is a great candida fighter, taking supplements of Vitamin D3, oil of oregano in small doses help with killing of the fungus. Candida can be controlled but it’s important to know the triggers before it gets out of control. If you feel like you’ve upped your sugar, fruit and feel off and not sure why then really consider Candida before you go to the doctor and get given Candida.

Keep Eating Real Food

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Foods and Intolerances

Here’s a little information about FODMAP’s. What they are and what they do to the body.

If you are experiencing any symptoms of bloat, lethargy, cramping, irritability and just not feeling right, don’t put off seeing someone about it. IBS and FM (Fructose Malabsorption) is becoming more and more common in the adult years of our lives. Ignoring symptoms could see you doing more damage to your body and we don’t want that to happen.

Sue Shepherd developed the Low-FODMAP diet in the late 1990’s. It is still not a very well known diet in the networks I circle however it is becoming increasing obvious that more and more people are suffering from food intolerance’s and IBS. Sue has helped so many people. I hope she can help you or someone you may know.

http://shepherdworks.com.au/disease-information/low-fodmap-diet 

Look at the foods you are eating and the effects that they are having on you. A great tool to use is a food diary.

Shepherd_Works_Food_Diary ss_1