Tag Archives: wellness

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.

 

2 weeks downtime

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It’s been more than two weeks since I’ve shared a recipe, opinion, tidbit, or pointless part of my daily life. I’ve actually spent the last two weeks focusing on work. Photoshoots with amazing people like Lola Berry, product shoots with some amazing wellness businesses and collaborating with beautiful souls in the magazine industry. It’s really shifted me on a private path to prosperity where I never thought I’d end up. It’s been hectically refreshing and I am really excited and scared for my future but am a huge believer in serendipity and am ok with learning curves, failures, tests.
So I have been busy in the kitchen, in the fermenting HQ and with the camera and cannot wait to share with you some great food and projects next week. My two passions are merging more and more and it is truly exciting. Hang in there with me as we restore and revitalise RealFood Mum.

Meanwhile let’s throw back to a great breaky recipe for a Saturday morning. The mornings are warming, the sun is shining and it’s a great time for a smoothie bowl of nourishment. I know I’m having one in the morning

Have a fabulous wholefood realfood weekend

S xx

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Lunchbox Ideas

When it comes to lunches and filling lunchboxes for kids I often hear the saddened sigh or a cringe on faces. I love filling my girl’s planet box every evening for the next day whether it be for home, care or travel. But what do I put in there you say? How does it keep her interested when you simply can’t be bothered?! Well, firstly I can’t promote Bento Style lunches enough. Think picking platters, a bit of this a bit of that, deconstructed sandwiches because let’s be honest most kids pull their lunch apart anyway so why not make it easy for them. They are easy, yes different, and lots of people will find them odd at first, but seriously I have adults drooling over M’s lunches. So with school going back I thought it be fitting that I share my favourite recipes and recipes of blogs, chefs and friends that are sure to keep your kids lunchboxes (and your own) full of nutritious wholefood’s that are a mix of grain free, sugar free and dairy free items*.

a few websites and blogs (off the top of my head) I recommend for recipes:
www.facebook.com/realfoodmumau (of course)
www.mummymade.it
www.wholefoodsimply.com
www.againstallgrain.com
www.superchargedfood.com
www.ahealthymum.com
www.thenaturalnutritionist.com.au
www.iquitsugar.com
www.nomnompaleo.com
www.nourishedkitchen.com
www.deliciouslyella.com
www.the-fit-foodie.com/blog/
www.wellnessmama.com/
http://www.thepaleomom.com/

Snacks

buckini_slice_M

RealFood Mum Blog
Wholefood Simply
http://www.wholefoodsimply.com/
Mummy Made It
http://www.mummymade.it

Lunch

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RealFood Mum Blog
Pink Farm
https://www.facebook.com/ourpinkfarm
The Natural Nutritionist -contains some dairy and grain

http://thenaturalnutritionist.com.au/

Danielle Walker aka Against All Grain

http://againstallgrain.com/

Supercharged Food

http://www.superchargedfood.com

Nom Nom Paleo

There are so many other resources out there too. Check into my Pinterest for more websites to visit. I am sure these will keep you busy for the next term.

 

*note that some recipes do contain dairy, grain, sugar and FODMAPs. Please adjust recipes accordingly or contact me for recipe help.

Breakfast

Some people can’t eat eggs, some don’t like them, we all have our reasons. We eat eggs like they are another limb but sometimes it’s time consuming with my poppet who wakes up needing food immediately!
Oats used to be  our staple until we worked out that it was the cause of our 10am slum. I like to keep things in their natural state as much as possible so that I know I what I am eating and where it comes from (obviously keeping it real); so we try to avoid overusing things like coconut flour; which is great for you but a small amount is a shiiiiz load of coconut really?!

Buckwheat is not wheat, nor is it gluten, nor is it a grain. It’s a seed related to rhubarb just with a confusing name. It’s chia’s cousin in the ‘superfood’ family if you think about it. It has a yummy nutty flavour and is packed with soluble fibre, high amino acids (the feel good about life serotonin producing tryptophan), manganese, magnesium, zinc and copper (fabulous for us women). Buckwheat is also full of these wonderful anti-inflammatory polyphenols so has amazing antioxidants that help with a multitude of things.  And let’s add the cost. It is pretty much the most cost-effective superfood on the market (that’s before people realise how good it is and the price rises). So go get some and use it.

Uses for Buckwheat;
Activated (aka-buckinis) (soaked for minimum 6 hours and then ‘dried’ at low temperature for a period of time in oven or dehydrator)
Roasted (optional soaking for 6 hours and roasting at 120 until crunchy)
Flour (ground to a fine flour and used in baking)

hit me with your buckwheat uses!

Buckwheat Porridge

grainfree, dairyfree, lowfodmap, vegan
serves 2
PREPARATION TIME             TOTAL TIME
3 MINUTES                    8 MINUTES
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Cinnamon Buckwheat Porridge

INGREDIENTS

1/4 cup activated or roasted buckwheat kernels
1 Tbsp pumpkin seeds (activated)
1 tsp cinnamon
1 tsp flax seeds
1 tsp slippery elm
1 cup water or milk (we used homemade almond)

*optional: chia seeds, maple syrup, vanilla
*extra water or milk (we added extra as it thickened)

INSTRUCTIONS

1. Place seeds in the food processor and pulses until a fine powder (you can have some larger bits if you like)
2. add powders
3. heat pan of water or milk on stove and add buckwheat mix
4. stir until a porridge consistency
5. add extra water

Serve with extra milk and fruit of choice.

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Buckwheat Porridge with added chia

 

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 

Lotsa Laksa

A hit of chilli in the chilly weather

 

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I am all over this winter thing at the moment. I love the cold cold and I love the hot hot. Apart from running in 1c winter is my season. One reason I love winter….chilli. I love hot food and I am lucky in a way that my gut is in a good state to enjoy a good hit of heat every so often.

This week I decided to turn my traditional Thai Green Curry into a Laksa. I never really knew what a Laksa really was but I realise that I have been eating them for some time now.

With the use of fish broth and some amazing gelatinous bone broth I created a beautiful fish curry soup packed with vegetables. I slow cooked mine in my cast iron pot in the oven, but it is a great quick dish or you could use a slow cooker. The house smelt amazing!!! And to top it off it’s a great week-long dish too, I had it with salad,  with a side of greens, for breakfast and in a wrap. Food is so versatile, it’s amazing how far you can stretch one dish into so many more exciting taste bud adventures (yes I know I harp on food sustainability……give the recipe already!!!)

 

A Lotta Laksa

Preheat oven to 150c
PREPARATION TIME       TOTAL TIME
20 MINUTES             1-3 HOURS

INGREDIENTS
1 side of Snapper (not sure on weight but I’m guessing 1 kg’s of fish) You could also use chicken, salmon, any white fish, pork, duck etc
2 Carrots
1 Large Zucchini
1 Eggplant
Green beans (I didn’t measure but it’s usually a sizeable handful)
Half a broccoli
Quarter of  Head of Cauliflower
1 Small Sweet Potato cubed
*onion and garlic for non fodmapper’s
1 Tbsp Coconut Oil

Paste
1 tbsp cumin
2 lemon grass sticks (soft inside diced)
1 tbsp fresh ginger grated
1 tsp turmeric powder (I used that and some freshly grated too for a change)
1 tsp coriander
2 small red chillies
2 large green chillies

600ml Bone Broth (fish broth or chicken)
Top of the can of coconut cream (place in refrigerator for an hour then scoop of thicker top, reserve liquid for smoothies)
1 Tbsp Fish Sauce

I added 1 tbsp of concentrated chicken broth and extra water towards end to make it into the soupy laksa. It set wonderfully cold too, so when heating returns to a Laksa. mmmmm

INSTRUCTIONS

1.Mix paste ingredients together (a coffee grinder is perfect for this) if not a mortar and pestle, food processor or blender.

2. In a pan heat oil
3. Add vegetables (apart from beans and broccoli) and saute (add onion and garlic first if using)
4. Add paste and mix through vegetables
5. Add Broth, Coconut Cream and Fish Sauce and bring to simmer
6. Place whole portion of fish on top of vegetables
**7. Place lid on pan and slow cook in oven for 2 hours
8. Remove from oven and add Broccoli and Beans, replace lid and leave for 10 minutes before serving.
**To eat now
7. Chop fish into cubes and add to pan, simmer for 10 minutes or until fish flakes away
8. Add extra broth and beans and broccoli and simmer until broccoli is al dante
**Slow cooker
7. Cook on desired setting for amount of hours you have available.
8. Add Beans and Broccoli 10 minutes before serving. Set to high for this period of time.

Serve with fresh Coconut Cream Kefir, Coriander, Extra Chilli and choose between some ‘zoodles’ or kelp noodles to add some fun to the dish.

Leftovers are seriously underrated!!!

 

Leftover Laksa Salad
Leftover Laksa Salad