So where have I been ?
I have a many people ask me where have I gone? Am I still doing this blog? I few people I have run into have said it seems like I fell of the face of the earth ! 


Well I suppose I had a mini meltdown. I was feeling very over whelmed with life and was feeling a little bit lost. So my solution was to unplug myself from the online world, spend time on my own without any outside distractions so I could really figure out, What do I want in this life? 


So What have I been doing ? Just hanging with my kids and really being with them not worrying about everything else, Meditating, Praying and reading my Bible seeking spiritual guidance. Connecting with people in the real world face to face and studying. I must say I am the best head-space I think I have ever been in so it was well worth the break.


So in up coming blog posts I will be talking about the importance of looking after the mind as much as the body. I will be talking about getting back on tract with my health and weight loss. With this whole rediscovering myself I have rediscovered about  8 kg I was hoping to never see again!

Healthy Easter Ideas

Well with Easter just around the corner I have been thinking, how can I make it healthy ? But still make it fun for the kids. So I thought I would share my healthy plans for Easter.






The Easter egg hunt!
Instead of just hiding eggs why not add some small inexpensive gifts.

 ~ crayons or pencils wrapped together and decorated with the little craft chickens found in most craft shops and discount shops.


  ~ matchbox cars or hair-clips / play jewelry wrapped in crape paper decorated with Easter stickers.


  ~ small dragon fruit. My kids love dragon fruit and get so excited to get them. They are colourful yummy and super good for you .


  ~ And of course a few a few little Easter eggs. Why not make your own below id the recipes of the eggs I am making.


 ~ Hide crafts supplies that the family can make together on Easter afternoon




Also if you give gifts at Easter. Why not give Easter themed toys or books.  


Or why not Make some gifts.
  I though these chickens are super cute. You  could just do the colour eggs but I am thinking of making play dough wrapping them in cling crap 
HERE are the directions 


Raw Creamy Easter Eggs Recipe source 

Gooey Caramel Cream

• 1 1/2 cups cashews
• 1 tsp vanilla extract
• 3 tbl honey
• 2 tbl coconut oil, warmed to liquefy
• 1/2 cup water
• Himalayan Salt

Chocolate

• 1/2 cup cacao butter,gratted
• 2 tbl carob powder
• 1 tbl cacao powder
• 1 tbl lucuma (omit this if you don’t have it)
• 1 tbl honey
• 1/2 tsp vanilla extract

Make the caramel cream first by combining all ingredients in a high-speed blender until smooth. The smoothness of the mixture will depend on the strength of your machine.

Then make the chocolate by combining all ingredients in a food processor or simply stir in a bowl with a whisk or fork ensuring any lumps are broken down until smooth. Pour the chocolate into each egg mould so half is filled. Then spoon some caramel cream into the mould – be careful not to add too much as you want it to be encased in chocolate. Then pour over some more chocolate so there is no trace of the filling. Set in the fridge or freezer to set.

I used half egg moulds but you could do this with any large mould or sturdy cupcake case.

I hope this inspires you to have a healthy Easter 

Healthy Lunch Box Ideas ~Coconut Wraps

These coconut wrap are sooo Yummy!!! They are a great substitute for lunchboxes or in picnics as they don't go soggy. Plus they are loaded with dietary fiber and all the goodness and health benefits of coconuts. Dairy free, Gluten Free, & Raw!
 I love using them to replace rice paper wraps










Coconut Wraps


Ingredients:

4 cups of young coconut flesh
3 tablespoons psyllium husks
2 cups coconut water 
1 tablespoon honey 

Blend in blender until smooth then spread on dehydator sheets.
Use 1/2 cup per wrap and spread each wrap about 1/4 cm thick. 
Dehydrate 46 degrees for 6 hours, then turn for approx 1 hour ( this time an vary)
The texture you are looking for is flexible but not sticky.
Done so easy !

This will keep for 1 month in the freezer. 

Keep them plain or sometimes I add different herbs of even a bit of curry powder

               

                                           My Favorite way to eat them

                                                      1 Coconut Wrap

                                             tsp of almond macadamia butter

                                                   top with mixed sprouts

                                                         bean sprouts

                                                            coriander

                                                          grated carrot 

                                                         shredded kale

                                                           cucumber  

                                                            avocado

                                                   

                                                

       These are a must try !!

                           Healthy Picnic Idea

                                               Coconut wraps 

                                                 Water Melon

                                                 Pomegranate

                                                   Kale chips

                                                  Snow peas

Holistic Dentistry~ My sons first visit to the dentist

Well tonight I thought I would do a little post on holistic dentistry as my son has his first visit to the dentist today, so I though I would share with you why I chose a holistic dentist.











The main Reasons I chose a Holistic Dentist over a Traditional Dentist 

1. They look at your overall health when treating dental problems and will suggest nutritional advise for treating oral health . Traditional dentistry are taught to look for disease in the form of tooth decay and gum disease and to treat what they find as a purely physical thing.


2.They avoid the use of x-ray and if it is needed make sure there is minimal radiation exposure

3.They are Fluoride Free they filter their water so there is no fluoride and do not use fluoride in their treatments. Here is a little info on the danger of Fluoride . Fluoride is a know carcinogen, id a by product od aluminium know to cause damage to the brain. Children are more sensitive to the effect of Fluoride. So choose fluoride free tooth paste , filter your water, and dont let a dentist use fluoride on your child's teeth. 

Many dentist will do a fluoride treatment on children's teeth and today our dentist gave my son a calcium treatment that does not contained no nasties and does the same this as a fluoride treatment with out the poison in fluoride.

             

4.They dont use amalgam fillings - Watch to clip below
Amalgam fillings contain mercury Mercury is Poison even in very small amounts. Here is a another post written by Dr Greg Emerson about the dangers of Mercury 

                         

5.They often offer homeopathy and aromatherapy pain relief options 


There many other reason why some people choose holistic dentist but this was my reasons.
I also choose a dentist that I knew was a vegan so she would support my choice not to eat meat when giving me nutritional advise.


She was very happy with my 3 year old sons teeth and said they were perfect and very clean. And generally for everyone dental health but especially because my son was premature, He needs to have a diet high in minerals she suggested lots of leafy greens nuts, seeds and for him to eat hard raw vegetables. Her general diet advise is - Avoid dairy, gluten, alcohol, sugars including complex carbs, and caffeine. Eat garlic and chilli and drink plenty of water. Oh and get to bed early!  
And when trying to detox from mercury- Lots of protein(avoiding dairy), water, green leafy vegetables, coriander, garlic and onions. Supplement with vitamin C and B6 and minerals such as magnesium and zinc. Good probiotics and mercury scavengers like selenium, glutathione and liquid chlorophyll.


Take Care ~Bess xx

The Magic of Coconut!!

I love coconuts! They are so versatile and are fantastic for our health! If you are not consuming pure coconut ( not the tinned milks & cream) on a regular bases you are missing out and so is your health.
For too long coconuts have received a bad rap due to them having saturated fats. For thousands of years coconuts and their oil was consumed and our ancestors benefited from the coconuts health and healing properties. Unfortunately due and the marketing of the American Soy Bean Association coconuts entered the do not consume list. I have read many reasons why they did this and it all happened at around the same time butter become a no no and margarine was pushed as the healthier alternative,which we have since learned that margarine is actually 1 molecule of being plastic and the body does not know how to deal with it so it reduces your bodies ability to absorb nutrients, just one of the many negatives of margarine. I read some time ago that the reason this was done was because the soy bean industry and US government had invested so much money into the production of soy and its oil to feed livestock but the livestock were riddled with cancer and were dead in the lot before they could make it to slaughter. So they needed to use it up. So misleading studies were done telling us these natural fats where bad for us and we needed to replace them with hydrogenated and heavily processed vegetable oils Grrr. Ok, (deep breath) so I have had my rant now onto how amazing coconut are.  


Benefits of Coconut


I have taken this straight from http://coconutresearchcenter.org/index.htm as I could not explain it better and I really want everyone to see the full benefits of Coconuts!!

In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Coconut In Modern Medicine

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:
 

• Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
• Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
• Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
• Expels or kills tapeworms, lice, giardia, and other parasites.
• Provides a nutritional source of quick energy.
• Boosts energy and endurance, enhancing physical and athletic performance.
• Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
• Improves insulin secretion and utilization of blood glucose.
• Relieves stress on pancreas and enzyme systems of the body.
• Reduces symptoms associated with pancreatitis.
• Helps relieve symptoms and reduce health risks associated with diabetes.
• Reduces problems associated with malabsorption syndrome and cystic fibrosis.
• Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
• Helps protect against osteoporosis.
• Helps relieve symptoms associated with gallbladder disease.
• Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
• Improves digestion and bowel function.
• Relieves pain and irritation caused by hemorrhoids.
• Reduces inflammation.
• Supports tissue healing and repair.
• Supports and aids immune system function.
• Helps protect the body from breast, colon, and other cancers.
• Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
• Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
• Helps prevent periodontal disease and tooth decay.
• Functions as a protective antioxidant.
• Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
• Does not deplete the body's antioxidant reserves like other oils do.
• Improves utilization of essential fatty acids and protects them from oxidation.
• Helps relieve symptoms associated with chronic fatigue syndrome.
• Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
• Reduces epileptic seizures.
• Helps protect against kidney disease and bladder infections.
• Dissolves kidney stones.
• Helps prevent liver disease.
• Is lower in calories than all other fats.
• Supports thyroid function.
• Promotes loss of excess weight by increasing metabolic rate.
• Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
• Helps prevent obesity and overweight problems.
• Applied topically helps to form a chemical barrier on the skin to ward of infection.
• Reduces symptoms associated the psoriasis, eczema, and dermatitis.
• Supports the natural chemical balance of the skin.
• Softens skin and helps relieve dryness and flaking.
• Prevents wrinkles, sagging skin, and age spots.
• Promotes healthy looking hair and complexion.
• Provides protection from damaging effects of ultraviolet radiation from the sun.
• Helps control dandruff.
• Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
• Has no harmful or discomforting side effects.
• Is completely non-toxic to humans.

See Research to read some of the published studies regarding the above mentioned uses of coconut products.

Coconut Oil

While coconut possesses many health benefits due to its fiber and nutritional content, it's the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as "the healthiest oil on earth." That's quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?

The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.

So next time your shopping grab some unrefined Organic Coconut Oil and cook with nothing else!!

 
I will post some of my most used recipes soon!
Take Care
Bess xx

Eggplant ~ Recipes

Mmmm Eggplant!! I loooove eggplant. Bake it, baba ganoush it, pan fry it, grill it, curry it, crumb it and deap fry it I don't care I just love it!

  I go through stages where I just crave eggplant. 

They are packed full of dietary fiber, vitamins C and B1 magnesium, phosphorus and potassium and folic acid. And are know to block the formation of free radicals.

 Another interesting fact is they contain nicotine but you would have to eat 9kg of eggplant to get the same nicotine in just 1 cigarette  

Health Benefits

In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin.

Brain Food

Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform.

Rich in Phenolic Antioxidant Compounds

Researchers at the US Agricultural Service in Beltsville, Maryland, have found that eggplants are rich sources of phenolic compounds that function as antioxidants. Plants form such compounds to protect themselves against oxidative stress from exposure to the elements, as well as from infection by bacteria and fungi.
The good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic acid, which is one of the most potent free radical scavengers found in plant tissues. Benefits attributed to chlorogenic acid include antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral activities.
ARS researchers studied seven eggplant cultivars grown commercially in the U.S. and a diverse collection of exotic and wild eggplants from other counties. In addition to chlorogenic acid, they found 13 other phenolic acids present at significantly varying levels in the commercial cultivars, although chlorogenic acid was the predominant phenolic compound in all of them. Black Magic—a commercial eggplant cultivar representative of U.S. market types—was found to have nearly three times the amount of antioxidant phenolics as the other eggplant cultivars that were studied. In addition to their nutritive potential, the phenolic acids in eggplant are responsible for some eggplants' bitter taste and the browing that results when their flesh is cut. An enzyme called polyphenol oxidase triggers a phenolic reaction that produces brown pigments. Scientists have begun work on developing eggplant cultivars with an optimal balance of phenolics to ensure both optimal nutritional value and pleasing taste.

Cardiovascular Health and Free Radical Protection

When laboratory animals with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the artery that returns blood from the heart back into circulation into the body) was significantly reduced, while the walls of their blood vessels relaxed, improving blood flow. These positive effects were likely due not only to nasunin but also to several other terpene phytonutrients in eggplant.

Nasunin is not only a potent free-radical scavenger, but is also an iron chelator. Although iron is an essential nutrient and is necessary for oxygen transport, normal immune function and collagen synthesis, too much iron is not a good thing. Excess iron increases free radical production and is associated with an increased risk of heart disease and cancer. Menstruating women, who lose iron every month in their menstrual flow, are unlikely to be at risk, but in postmenopausal women and men, iron, which is not easily excreted, can accumulate. By chelating iron, nasunin lessens free radical formation with numerous beneficial results, including protecting blood cholesterol (which is also a type of lipid or fat) from peroxidation; preventing cellular damage that can promote cancer; and lessening free radical damage in joints, which is a primary factor in rheumatoid arthritis. Source 

Vegan & Gluten Free

Eggplant & Tempeh Hot Pot 

~ this would have to be one of my favorite eggplant recipe

2 cups diced eggplant

1 package tempeh, cut into 1 cm cubes

2 tablespoons coconut oil

1 small-size onion, chopped

1 celery stalk, chopped

1 teaspoon fennel seeds

2 tablespoons capers, rinsed

2 tablespoons balsamic vinegar

1 cup fermented tomato sauce

1/4 teaspoon Cayenne Pepper

Salt and pepper, to taste

1 Sheet of Vegan Gluten Free Puff Pastry

Preheat oven to 200°C . Coat 4 ramekins with coconut oil, and set as.

Filling -steam eggplant and tempeh for 10 to 15 minutes, until eggplant is soft

Cook onion and celery in coconut oil until soft. Add fennel seeds, capers, and vinegar, and fry for 1 minute. Add tomato sauce, cayenne, and cooked tempeh and eggplant. Simmer for 10 minutes, stirring occasionally.

Divide filling evenly among prepared ramekins. And top with Pastry

Bake pies until crust is golden,

                 Eggplant Dip ~ this one is my fav from the Forks over Knives Book

 

5 eggplants

5 cloves garlic

1 large lemon juiced

2 Tbs Tahini

5 green onions

salt & pepper

heat oven 220°C , roast whole eggplants on a baking sheet or grill for 40-50min until soft. cool

Scoop out insides of eggplants put into bowl discard skins

Mash Eggplant let sit 30 min, discard any accumulated juices 

Add the remaining ingredients mix together cover & refridgerate

Take Care ~Bess~xx

Healthy Family Friendly Recipe

My last few posts have spoken about the importance of incorporating sea vegetables and fermented food into our families diet and its is no secret how important it is for me to make every meal for my kids packed with nutrients. So tonight I thought I would start sharing a few of my families favorite recipes. That include sea vege and fermented/cultured foods. 

 I am a keen gardener and I get great personal satisfaction growing our organic fruit and vegetables. So most of the produce in these recipes have come out of my garden :) 

The photo to the right is the vege a picked for dinner. I love how twisted my carrots are looking!! They fit in just perfect in this household ;) 

Tempeh & Kelp Noodle Stir-fry 

1 packet Roasted Garlic organic GMO Free Tempeh

1 packet Kelp Noodles

4-5 pieces Kale

 2 Carrots

 1 Small head of Broccoli with leaves

 Good handful Snow Peas

 1/2 Red Capsicum

 2 Tbs Shallots

 Juice & Zest from 1/2 a Lime

 1 teaspoon fresh grated Ginger

  2 Cloves Garlic

 1/2 Red Onion

 3 Tbs Tamari
 4 Tbs my Fermented Tomato Sauce 

 1Tbs Honey

 3Tbs Coconut oil

 Sesame seeds and Sesame oil

Slice all veges and Tempeh & rinse Kelp Noodles

Heat Oil in pan, brown Onion and Garlic

Add Tempeh and cook till brown

Add Carrots, Kale, Capsicum, Broccoli fry for a couple mins.

Add tomato sauce , Tamari, Honey and Kelp Noodles stir and fry couple mins

Add ginger, lime juice and zest, shallots & snow peas stir through

Serve sprinkled with sesame seeds and sesame oil

More to Come tomorrow! 

Fermented Foods ~ Restoring Healthy Bacteria

In my last post I spoke about Parasites and the negative effects they have on our health. One of the steps to resorting our health is to replenish the good bacteria with fermented foods. In years gone by before refrigeration we fermented our food to preserve excess.  Before antibacterial washes, wipes and gel, before our food was scrubbed clean with bleach , pasterurised, or irradiated.  We fermented our food to preserve excess and with this process healthy bacteria were created. Roll many years forward we have lost the art of fermenting or culturing foods.
 Due to our want it now lifestyle and convenience foods we are no longer getting those healthy naturaly occurring  probiotics our bodies need to aid digestion, fight infection, sickness and keep those nasty parasites under control.  But the benefits of incorporating  fermented foods doesn't end there. Fermented/Cultured foods are very powerful probiotoics that get to work fighting the bad bacteria in the body and are so much more powerful than a shop bought powder or tablet. They help to reduce high cholesterol and strengthen the digestive and immune systems. Plus they are budget friendly, loaded with nutrition are alkaline forming, and are so easy to add to any meal. So whats not love. The picture above is my current cultured / fermented masterpieces !


 Don't take probiotic supplements,eat cultured foods. You get billions more good bacteria,and the transport system of the food makes all the difference remember you want to get the bacteria to your bowel. You will feel the effects quicker than a supplement and they are less expensive


So here is a little vid about how important probiotics are to us

What are the Benifits ?

They help to re establish your inner ecosystem.

Improve digestion

Increase longevity

Eliminate toxins, 

Rejuvenates cells 

Strengthen the immune system

Control Cravings

Alkaline & Cleansing

What are some cultured foods ?

Dairy Kefir 
 - Can be made with a Kefir starter available at health food shops ,follow directions on box or Dairy Kefir can be made with fresh Kefir grains these you can buy online but if you are wanting some contact us we can help you out with that ;)  
-The Kefir grains are far superior to the dry starters but if you can only get the dry starter it is better than none. 
-Kefir is rich in protein, calcium, vitamin B12, niacin, and folic acid. 
-Kefir contains 30 – 35 major strains of friendly bacteria most probiotic suppliments only contain 4-6 strains
The taste of Kefir can be improved by Ripening it. Ripening improves overall flavour, increases vitamins B1, B6 including vitamin B9 or folic acid

 If you dont tolerate Dairy you should be able to digest Dairy Kefir as its the lactose that most people cant handle in dairy and the grains feed off the lactose so there should be very little if any lactose felt. If you do have a reaction eg diarrhea or cramps reduce the amount of kefir and slowly build up to 1 cup per day 

 Dairy Kefir is a very aggressive probiotic and the good bacteria are very active at killing off the bad remember to start off slowly to avoid the negative effects if you get them. Or use Coconut or Water Kefir for 2 weeks before starting on the dairy Kefir 

Coconut Kefir
 - Coconut Kefir is made from fresh coconut water and the same Kefir starter when following the directions on the box just use coconut water instead of milk.


Water Kefir
 - Again like Dairy Kefir you can buy the grains or powder online just do a google search - I haven't got my hands on any of these yet but plan on - So if you have any or know of anyone please let me know.

Kimchi
 -is a traditional Korean Dish it is a Spicy fermented cabbage
  -the cayanne pepper or chili is full of vitamin A and C  in Kimchi is know to suppresses the growth of cancer cells.

- Fibers in Kimchi detoxify toxins that cause cancer and prevent constipation.
- The organic acid, lactobacilli, and lactic acid--which are produced during the fermentation of
Kimchi--suppress harmful bacteria and stimulate beneficial bacteria, prevent constipation, clean intestines and prevent colon cancer.                                                  


                                             
                                                     Sauerkraut
 - most of us have heard of sauerkraut but it not the shop bought stuff you want. Unfortunatley due to the mass production of this sauerkraut is not made the traditional cultured way generally now it is pickled with vinegar.

Kombucha
  - is a fermented tea. To Traditional Chinese Medicine, this type of tea is labeled as the “elixir of life” and “Tea of Immortality.” To make Kombucha you need a Kombucha 'scooby'. If you are wanting to try making your own Kombucha drop us a line and I would be more than happy to give you one the next time my Mother drops one.

Miso
 - a thick paste made from fermented soybeans and barley or rice malt or chickpeas. If buying make sure you buy GMO free unpasterised Miso. If you are going to make Miso you must be patient it take  12 months to ferment 

Tempeh
 - I am yet to try making this I normally buy it but as soon as I get hold of some spores of Rhyzopus I will be giving it a go. Just remember when buying Tempeh only buy organic GMO free tempeh. I have not made any secret of the fact that general soy products are not a health foods and I avoid them, unfermented soy like tofu ,soy milk, soy cheese do have a negative effect on our health. To read more about the negative effectsof unfermented soy read Here 

Apple Cider Vinegar (ACV)
 - always buy ACV that contains 'the mother' you want it to be a fermented Vinegar.  I use Braggs ACV 

Yoghurt
 - Make sure you buy organic pot set yoghurt. Yoghurt  is  good food for healthy bacteria but it wont clean up pathogens and re-colonize the gut the way kefir will. So if you find it hard to get kefir into kids try mixing in a few spoons of kefir into their yoghurt. My son love rice cakes and honey so I spread a spoon of kefir onto his rice cake than cover it with honey. 

We should aim to be eating a small amount of fermented food with each meal to aid digestion and replenish do bacteria in the gut. Sounds like a lot but really easy done.

Some suggestions -

   -add Kefir to your morning smoothie or shake, 

   -a small amount of Kimchi or Sauerkraut with your salad some 

   -Kombucha with for afternoon tea or in a juice. 

   -dip with vege sticks for morning tea

   -Cultured salsa with corn chips. 

   -Cultured tomato sauce with dinner.

   -Make a salad dressing with Apple Cider Vineger & Miso

   -Buy Tamari instead of soy sauce




Below is some recipes I use to add cultured vege and foods into our diet.


                                                      Picked Cucumbers - I use this recipes from Raw Pleasures

• cucumbers of choice
• 1 tablespoon of mustard seeds
• 1 teaspoon whole peppercorn
• 1 -2 tablespoons of himalayan salt
• water

Slice your cucumbers in a way that you like.

Put them in a jar and add your mustard seeds, peppercorns and salt.

Massage the salt in until the cucumbers start to release their liquid. Add enough water to cover them. Weigh them down so they don't rise to the surface and then cover with a cloth so they can breath and leave them somewhere warm for a few days. Test every couple of days until they are as you like them and then pop a lid on them and put them in the fridge. They'll last for months!

Kefir cheese

Drain Kefir through a coffee filter or chux over night 

the whey will drain out and you will be left with Kefir Cheese

Keep the whey and use as a starter culture for vegetables.

It will look like cream cheese. Use as a dip or spread

Kefir Cheese Dip

1/2 cup Kefir Cheese

1/4 cup natural yogurt

1 teaspoon dried onion

1/2 red onion diced or chives

1/2 teaspoon paprika

1 teasppon lemon juice

  Kefir                                             pinch of salt 

                                                      2 tbls cropped parsley

                                                      Mix all together and serve with vege sticks and crackers 

Cultured Salsa

fresh salsa would be best but I don't always have the time so this is nice quick and tasty

1 Jar of Salsa

4 Tbs Fresh Whey ( the liquid drained from making Kefir cheese)

stir whey through salsa and cover with a cloth 

leave sit on the bench 2-3 days

it can get a bit of mold on top just scrape it off place lid on and keep in the fridge. It will keep in the fridge for months.

You know it done when you scrape the top of the salsa and it  bubbles 

You could make a kefir cheese sour cream and serve the salsa with corn chips !

                                                    Coconut Yoghurt

2 Young Coconuts

1 teaspoon probiotic powder

1 teaspoon  vanilla 

Blend coconut water and flesh

add probiotic and vanilla 

Blend till smooth 

pour into a clean glass jar, cover and sit on the bench over night up to 24 hrs and put in the fridge.

Kimchi
Kimchi -you will find heaps of recipes for kimchi in a google search this one I am currently using I just through together with what I had on hand.

1 purple cabbage shredded 

2 grated carrots

1 finely diced onion 

1 dies red capsicum

1teaspoon Cayenne pepper

3 tbs Arame

2 storks celery

3 Tbs Himalayan salt

4Tbs Apple Cider Vinger

1inch grated ginger

2 tsp minced garlic 

place all ingredients in a bowl massage until the liquid comes out of the vegtables

put in a clean glass jar

weigh down vegetable so they are all covered with liquid

I roll up the outside leaves of the cabbage to stuff into the top of the jar to keep the kimchi in the liquid. Put in the pantry for at lest 4 days -2 weeks. once open keep in the fridge. 

                                                                                   Fermented Tomato Sauce 

 400ml Tomato Puree

 200g jar tomato paste

 6 Tbs fresh Whey

2-3 miced garlic cloves

1/4 +2 Tbs cup honey

2Tbs Apple Cider Vinegar

pinch of  Cayenne pepper

1 teaspoon Himalayan salt

Mix all together 

place in a clean jar 

                                                                                    leave sit in a warm place for 2-3 days

                                                                                    Then refridgerate