Most of us attribute summer fatigue to long days, late nights and too much to do. For some of us though, summer insomnia is more complicated and serious than that.
Without proper rest, we cannot be sufficiently restored and recuperated. Our bodies become vulnerable, our minds go dull, and our spirits wither. It is no way to enjoy life, or summer. Northerners get really excited about summer; winters are so long, and dark. When daylight returns, we just want to get out, do stuff, get busy. We plan. We prepare. June whizzes by in a frantic blitz. Then mid-July sneaks up and we realize our summer bucket-list is much longer than the days left in the season. And therein lies one cause of summer insomnia — the belief that time is running out. Summer, like youth, is a period of rapid growth and progress. As Nature explodes all around us, we are reminded of what is to be bountiful, beautiful and brief. This can be inspiring or depressing, depending on how we feel about “the fruits of labour” in our own life. We may find ourselves asking: Am I in the right place, doing the right thing, with the right people? Is my own “season” passing? Have I made the most of my opportunities? Am I growing and maturing into what I want? What comes next? During the daytime, distractions make it is easy to suppress such thoughts. But if daily life is not meeting our needs or reflecting our inner truths, our spirit goes on high alert. In the quiet of the night, it will let us know that something essential to our being is being unheard, unsupported, repressed, or taken. Insomnia is our body's way of saying, “Wake Up!”: It is an opportunity to assess what is not working in our life, and why. It is a call to change. Being called to change in the summer is probably the safest time. But what are we to do when we are too tired to think clearly or take action? To help us relax and sleep, we need minerals like magnesium and potassium. (I love to use magnesium oil) Eating green leafy veggies, seeds, nuts, and bananas are a good start. Alcohol, drugs and some medications will leach minerals from the body, so supplements may be required. Also, since certain health conditions prevent mineral absorption, the efficacy of our digestive and urinary systems may need to be assessed. Natural remedies and therapies that can help include vitamins, herbs, homeopathy, acupuncture, and especially hormone therapy. Hormones are impacted by stressful thoughts because of the increase in cortisol. High cortisol increases levels of estrogen which will change the ratio of estrogen to both progesterone and testosterone and this will change metabolism and sleep patterns. It is also important to accept and acknowledge our feelings, whatever they are. Feelings are just feelings and they will pass, but for the moment consider them important indicators. They can help us stay healthy and “on course” if we pay attention. We can restore ourselves in other ways too. Remember those long lost friends, Laughter and Fun? Dancing, singing, painting, sailing, bowling, fishing, cooking,… Whatever it is that reunites you with them, do it. Nothing improves the ability to sleep and heal like a little happiness (and fresh air). This weekend is a perfect opportunity to restore your body, mind and spirit! Seek out a local music festival (like the Atlin Music Festival) or host a simple BBQ and celebrate health and happiness with your friends or neighbours. My thought is, if you’re going to be tired anyways… why not have some fun? Fill your heart with what you love to do, renew your spirit and feel your weariness slip away. Tag me and tell me how you've beaten it!
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This past winter, when events in my life seemed unbearable, I would eat way too much at dinner – I was trying to fill up a big empty hole that the day had not filled. Here are three tips to avoid overeating at meals that work in any mood, place or party. Turn These Into Habits and Ditch the Willpower! However, did you know that it's possible to confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast. This is very probable in the North during the winter when indoor heat or cold air saps your moisture! Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. Not only will the water start to fill up your stomach before you get to the buffet, but drinking enough water has been shown to improve digestion and increase metabolism. Win-win! present moment, being mindful of your eating environment helps to focus your attention on the meal. Try taking note of your surroundings: the ambience, the music, the buzz of conversation and laughter - and how these fill you up emotionally. Take smaller bites, eat more slowly, chew more thoroughly, and savour every mouthful. Notice and appreciate the smell, taste and texture. Breathe. Enjoy. Eating slower often means eating less. The more you chew, the more you mix your food with saliva and leptin – the hormone that decreases appetite. When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full! So take your time, pay attention to your surroundings and food - and enjoy every bite. Tips: You can also try eating off of a small plate, and putting your fork down between bites.
Fiber and water are known to help fill you up and make you feel fuller. They're “satiating”and these secret weapons are great to have on your side when you're about to indulge in a large meal. Raw veggies also contain live enzymes that help you to digest your meal more fully, meaning you won't be snacking later becuase you feel like you are still "missing something". Another win-win! In Sum... Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
Recipe: Tasty Pre-Meal Water Ideas If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
Tip: You can buy a bag of frozen chopped fruit and throw those into your cup, thermos, or mason jar in the morning. They're already washed and cut! This is one of my most asked for recipes at the Fermented Foodies meetings. This deadly delicious dessert is always a hit with kids and adults alike! Makes one 500ml jar. Note: You need to start this 24-30 hours in advance! Ingredients: 1 can Arroy-D Coconut Milk 2-4 Tbl Live Milk Kefir Culture 1 Tbl Cocoa powder 1-2 tsp Fine Ground Expresso Coffee Beans (I use Midnight Sun, decaf) 1-3 Tbl Maple Syrup (optional) Directions:
In a clean jar, empty one can of coconut milk and add the live milk kefir culture. Cover the jar and allow to ferment at room temperature for 24 hours. It look clumpy and taste a little sour. Remove the milk kefir culture and set aside for your next ferment. Add the remaining ingredients, stir or shake well. You can consume it immediately or for best results, allow to flavor to develop by fermenting another couple hours. It tastes best cold and if you refrigerate it for a few hours, it will be more like a mousse than a drink.
Obviously, everyone is an individual. Coffee can be good for you and bad for your spouse because we all react differently to coffee. It's a matter of your genetics, your gut bacteria profile and how much coffee you're used to drinking. Let's look at caffeine metabolism, the effects it has on the mind and body, and whether coffee drinkers have higher or lower risks of disease. Then I’ll give you some things to consider when deciding if coffee is for you or not. NOTE: Coffee does not equal caffeine. Coffee contains between 50-400 mg of caffeine/cup, averaging around 100 mg/cup. Coffee is one of the most popular ways to consume this stimulant. But… a cup of coffee contains many things over and above caffeine. Not just water, but antioxidants, and hundreds of other compounds. These are the reasons drinking a cup of coffee is not the same as taking a caffeine pill - and decaffeinated coffee has a lot less caffeine though it still contains some. Caffeine Metabolism Not all people metabolize caffeine at the same speed. How fast you metabolize caffeine will impact how you’re affected by the caffeine. In fact, caffeine metabolism can be up to 40x faster in some people than others. About half of us are “slow” metabolizers of caffeine. We can get jitters, heart palpitations, and feel "wired" for up to 9 hours after having a coffee. The other half are "fast" metabolizers of caffeine - getting energy and increased alertness then back to normal a few hours later. This is part of the reason those headlines contradict each other so much - because we’re all different! The Effects of Coffee (and Caffeine) on Mind and Body
NOTE: Most studies look at caffeinated coffee, not decaf. So, as I said earlier, the effects that coffee has on the mind and body differ due to our metabolism. It also has to do with our body’s amazing ability to adapt (read: become more tolerant) to long-term caffeine use. Many people who start drinking coffee feel the effects more strongly than people who have coffee every day. Here’s a list of these effects (that usually decrease with long-term use):
New research is also shining a light on how coffee affects our gut bacteria. A recent German study found that coffee beverages contain fiber - indigestible polysaccharides - that feed our good bacteria and help them produce short chain fatty acids (SCFA). These SCFAs are very important for colon health as they are the primary energy source for colonic cells and have anti-carcinogenc and anti-inflammatory properties. So, while some of these effects are good and some aren’t, you need to see how they affect you and decide if it’s worth it or not. Coffee and health risks There are a ton of studies on the health effects of coffee, and whether coffee drinkers are more or less likely to get certain conditions. Here’s a quick summary of what coffee can lead to:
Many of the health benefits exist even for decaf coffee (except the caffeine addiction and sleep issues). NOTE: What’s most important to note here is that coffee intake is just one of many, many factors that can affect your risks for these diseases. Please never think regular coffee intake is the one thing that can help you overcome these risks. You are health-conscious and know that eating a nutrient-rich whole foods diet, reducing stress, and getting enough sleep and exercise are all critical things to consider for your disease risk. It’s not just about the coffee. Should You Drink Coffee or Not? There are a few things to consider when deciding whether you should drink coffee. No one food or drink will make or break your long-term health. Caffeinated coffee is not recommended for:
If none of these apply, then monitor how your body reacts when you have coffee. Does it:
Depending on how your body reacts, decide whether these reactions are worth it to you. If you’re not sure, I recommend eliminating it for a while and see the difference. Recipe: Pumpkin Spice Latte Serves 1 3 tbsp coconut milk or milk kefir 1 ½ tsp pumpkin pie spice (or cinnamon) ¼ tsp vanilla extract 1 tbsp pumpkin puree ½ tsp maple syrup (optional) 1 cup organic coffee (decaf if preferred) Instructions Add all ingredients to blender and blend until creamy. Serve & enjoy! Tip: You can also use tea instead of milk if you prefer. References: http://www.health.harvard.edu/staying-healthy/a-wake-up-call-on-coffee http://www.health.harvard.edu/blog/can-your-coffee-habit-help-you-live-longer-201601068938 http://suppversity.blogspot.ca/2014/05/caffeine-resistance-genetic.html https://authoritynutrition.com/how-much-coffee-should-you-drink/ https://www.sciencenews.org/blog/food-thought/gut-feeling-about-coffee Curtido is a spicy version of sauerkraut from El Salvador... something like a pickled coleslaw or a mild kimchi. It is quick to prepare and awesome on just about anything! I love to eat it with rice, lentils and melted cheese; or slathered on a warm piece of buttered sourdough! (I did say I was part Ukrainian!) Definitely a staple in my fridge throughout the year and particularly wonderful to ferment with fresh autumn veggies. Curtido: A Spicy Salvadorian Sauerkraut
Prep Time: 20 minutes Ingredients:
I use my food processor to grate the cabbage and carrot but you can use a hand grater or slice very thin.
This salsa has a kapow that simply cannot be recreated with any other spice, herb or process. You will love its deep, zippy and brilliant flavours! This salsa always gets a lot of WOW's and smiles! Best to make with fresh tomatoes. Ingredients
- 1 to 2 teaspoons salt and ¼ cup whey - 1 to 2 teaspoons salt and ¼ cup water kefir Instructions
Once the fermentation period is complete, the salsa can be removed to a storage container and stored in the refrigerator or root cellar… if it lasts that long! Makes approximately 1 litre. There are many ways to make traditional Korean Kimchi, but I am a Yukon Girl so I like to make my own version using what is locally available (minus the ginger – if you know of any one growing/selling local ginger, please let me know!) Kat's Yukon Kimchi |
Why must we suffer? As much as we try to run away from it, I believe suffering serves two important purposes that we are otherwise likely to sweep under the carpet in our everyday, (somewhat) manageable lives. When we are suffering, we want it to stop. So we begin to pay attention to what isn’t working for or nurturing us. |
When it comes to serious illness or chronic conditions that threaten our normal state of well-being or our very life, we must be willing to see the opportunity for such new beginnings!
Disease can be emancipating. When else do we have the excuse and the courage to cut away from our lives the people, places or activities that are harmful and draining of our energy?
Some even argue that we subconsciously create or allow illness into our lives for this very reason: to provide the setting in which we can change our life and save our soul from the misery of living without joy - the joy that comes from following our truth and purpose.
Here’s something that struck me this week as I struggled with a new health fear of my own.
How much of my day is spent doing activities that give me energy, rather than those that drain my energy? (And how many months and years has this been going on?)
Continuing to live days full of “have-to’s” with rare opportunities for “want-to’s” is not living. It is setting ourselves up for a serious wake-up call, an illness or some other catastrophe that will force us to look after our health. Is it any wonder we say things like, “I’m so sick of this”?
Spring is a really good time for changing our ways. We can harness nature’s energy of fresh starts and new beginnings to create a few of our own. What “seeds” do I want to plant in my life? How will I prepare the “soil” so they will germinate? Who will support and help me tend the “garden” so they are nurtured and grow to maturity?
No matter what your creed, we can gain inspiration from this week’s Easter story: A respected healer and teacher living in days of greed, prejudice, and tyranny - surrendering to those very social ills to be captured, tortured and put to death, only to RISE AGAIN into a NEW life. This story helps us realize that we need to suffer through, and put an end to, the things that are killing us in order to resurrect our life.
If you are finding yourself “sick of” feeling stressed out – anxious, moody or depressed – and “tired of” your daily life being disturbed by stomach aches, fatigue, body aches, lack of sleep, and cravings for sugar or junk food - try my FREE 7 Day Challenge to reset your digestive system so it can properly nourish you and lift your energy. You can get it here (Soon to be $35).
You may also be interested in the one-day Discovery Workshop coming up Saturday, April 29 from 9:30-3:30pm. It will help you assess what is going wrong in your gut and how your body is being affected, and you'll enjoy a fermented foods demonstration plus practical solutions and strategies for building healthy guts. You can click here for more information. Grab the early bird savings of $26 if you register before April 18th.
Or if you are ready to start a healing protocol right now with me, to walk you step-by-step through a process of assessing your health (history, symptoms, challenges) and designed to specifically meet your goals by providing for your physical, emotional and mental needs, contact me here to set up an appointment.
I hope you’ll take time this weekend to rest, reflect and plan out your” garden”. You deserve to live life with ease and joy! We don't have to suffer if we take time to address our dis-eases now.
Last week, I had a last-minute invite to supper and I had one-hour to prepare something to bring. (She'd hinted to bring something fermented!). Opening cupboards and drawers, I noticed that I still have lots of flours, sugar and several large bags of frozen cranberries in my freezer - and there was a giant bowl of fresh sourdough starter by my woodstove. So being undecided as I usually am - I started out making biscuits then decided to make scones instead. The result was a successful hybrid that went well with dinner (a moose curry) as well as dessert (get out the honey, Mommy!) DELICIOUS!
Here is the final recipe, inspired by Miche Genest's "Sourdough Buttermilk Scones" in The Boreal Gorment. I wanted to improve their digestibility so I incorporated a sprouted flour, and ancient grain flour (spelt) and fermented milk (kefir).
1-2 cups of sprouted spelt flour (or any other flour, but I use sprouted spelt here because the flour has not been fermented)
A couple handfuls of cranberries and crowberries.
The dough will be goopy and sticky but if you put a little flour on your hands, you can pull out a handful of dough at a time and drop onto a greased parchment paper on a cookie sheet. Bake for 5-10 minutes at 425F, or until brown, then turn down the heat to 375 and bake for another 10 minutes. This recipe makes 12 large scones. Enjoy!
One way that I cope with busy days and not enough Me-Time is with my "10-10-10 Rule". It takes just 15 minutes. It's 10 minutes of meditation and prayer with stretching (practicing letting go!), 10 push-ups, 10 sit-ups (2 min) and then I have fun dancing to one of my favorite tunes (3 min)! It's not ideal - I'd love to spend longer at every stage of this - but it's what I can do today, it's easy to repeat and its better than nothing! Plus I start my day feeling a little refreshed and joyful from from the dancing.
My 10-10-10 Rule for busy days
10 min of Meditation and Prayer while Stretching
+ 10 push-ups (1 min)
+ 10 sit-ups (1 min)
+ Dance to a fun song (3 min)
= 15 minutes and feeling good!
So there you have it, 4 simple and DOABLE steps to support our digestion. If you found these tips helpful and are interested in a quick and straight-forward reboot of your digestion, try out the Guts to Heal 7 Day Challenge here.
Fermented foods are the digestive superheros for both gut and body because they are a rich source of: - beneficial enzymes, - B-vitamins, - various strains of probiotics, and - are a prebiotic. Enzymes are very important for helping our body break down foods so we can access the nutrients. When we eat a mostly cooked or processed food diet, we are depleting our body’s supply of enzymes and putting pressure on our digestive organs to produce more than they should have to. We want to consume more B-vitamins because they are essential for producing stomach acid and maintaining muscle tone. Deficiencies lead to less gastric secretions (the actual most common cause of heartburn and reflux), impaired digestion, and reduced appetite and intestinal mobility. |
Prebiotics are a type of fibre and are what feed and nourish our good bacteria! You can learn more about prebiotics here.
Natural fermentation breaks the food down to a more digestible form that also supports the good bacteria population. Try to experiment with different fermented foods and include them into your daily diet such as sauerkraut, kimchi, kombucha, kefir, brine pickles, miso, tempeh, apple cider vinegar, (unpasteurized) cheese, and yogurt.
If you are new to fermented foods and would like to give some a try, come to one of the monthly Fermented Foodies Culture Club socials. It’s an informal and fun way to sample and learn about these tasty treats!
Not local? You can also join our Facebook Group to share experiences, recipes and live cultures or the email list for news on upcoming events & workshops.
PS Ready for a gut tune-up now? Don’t forget to check out my new Guts to Heal 7 Day Challenge, free for a limited time.
Have you thought about how digestion actually begins in your mouth? Most people only chew each mouthful about 5-10 times, resulting in food that isn’t broken down enough for our body to digest - placing strain on our stomach, pancreas and liver. Each time we chew, we make the food particles smaller and coat it with more saliva. Saliva is essential because it: - contains enzymes that begin breakdown of carbs, - has antimicrobial properties to kill off bugs, and - helps alkalize our food so that the stomach is signaled to start working. It is recommended that we chew every mouthful of food until it becomes liquid, usually a minimum of 20-30 times. |
We can even create a “chew-a-thon” competition with family members to make it more fun. Your gut will love you for it!
Tomorrow I’ll share the best kept digestive secret… and it includes eating from the food group that the Canada Food Guide left out.
Ready for a gut tune-up now? Don’t forget to check out my new Guts to Heal 7 Day Challenge, free for a limited time.
Eat Real Food!
We know, right? So why don't we do it?
The easiest way to support our digestion is to eat what the body is naturally equipped to digest: real, fresh, whole and organic foods packed full of vitamins, fiber, antioxidants, and enzymes. Foods in season and grown locally are our best choices.
Our bodies are not meant to process artificial foods. Not only are such foods devoid of nutrition, but they actually drain our body’s nutrient reserves in order to digest them and then eliminate the toxins!
Eating real food also means avoiding GMO foods. It is simply too early to tell how these foods are affecting our bodies. If a fungicide can be injected into the cell of a plant and we ingest that plant, could it be killing off beneficial gut microflora?
Real food is natural and easy for our body to digest, provides more nutrients than processed foods, and is rich in fibre. Fibre helps us feel full, regulates our blood sugar levels and most importantly, feeds and nourishes our good gut bacteria.
So why reach for processed crap when you can nourish yourself with something better?
What real food will you indulge in today? If you want a treat, pick a food you love but always pass over due to practicality or price, like pomegranate, berries or melon.
If you’d like to see the Clean Eating handout I give to my clients, click here.
Stay tuned tomorrow for my most effective tip on how to tune up your digestion (it’s so easy you won’t believe it).
Ready for a gut tune-up? Try my new Guts to Heal 7 Day Challenge, free for a limited time. You can still grab it here.
In our rush-rush world, we may eat too fast, sit too long and spend much of each day feeling stressed. If we feel that life is overwhelming and we can't keep up with it, is it any wonder that our body cannot “digest” it either?
Having too much on our plate eventually leads to digestive problems like gas, bloating, the runs, constipation, plus headaches, fatigue, irritability, cravings, low sex drive, sleep problems and sore bodies – to name a few.
Ready for a gut tune-up? Try my new 7 Day Challenge, free for a limited time. Go here to get it now. | I always say, “it’s not the food, but how (or if) we digest it!” The reason there is so much confusion about “health foods” is because it is the state of our digestive system that determines if a food will be beneficial to you or not. Gluten, chocolate and coffee are not evil - they are just well processed by some bodies and not others. Having problems with digestion is not something to be ashamed of, but it needs to be taken seriously. A small change in eating habits can be a rewarding first step towards getting your digestion back on track, without changing what you eat. Take some time this week to love your gut. Join me here or on Facebook as I share 4 simple yet effective tips to help your digestion. It’s time to absorb all the good nutrients from your food so you can start feeling your best! |
Here in the Yukon, parsley is a prolific member of my herb garden. BC (Before Children), I would re-pot my parsley in late summer and continue to grow it on my window sill during winter. Well, it didn’t really grow… it *survived* (oh, how many times the window frost engulfed the leaves). But what a blessed thing to have fresh herbs in the winter! One day, I’m going to get my indoor herb garden going again.
At the last Fermented Foodies gathering, I brought a new dish made with fermented parsley called Chimichirri. It’s a traditional Argentinian condiment that I also enjoyed when I lived in Paraguay. If you have ever traveled to South America, you know how fond they are of meat! Well, this condiment goes excellent with grilled meats and just so happens to aid with its digestion. Plus, all those nutrients inherent in parsley – Vitamin C, K, A, folate and iron – are enhanced and made more bioavailable for our health.
I made this recipe in winter with parsley from the grocery store. I bet it will be 1000x better fresh from the garden. Keep this recipe for summer!!
CHIMICHIRRI
- 1.5 cups fresh packed parsley leaves, removing the main stems
- Handful of fresh oregano leaves, or 2 Tbl dried
- ¼ white onion, or 6 inches of leek stem
- 4-6 cloves of garlic
- 1 tsp chili peppers
- 1 Tbl of aged kombucha (or apple cider vinegar, or juice of a lime)
- ¼ to ½ tsp fresh black pepper
- ¾ tsp sea salt
You can process these together in a food processer or Vitamix, or just chop very finely (it will take about 10-15 minutes though). Pour the mixture into a 2 cup/pint sized jar and press down until the brine rises above the food. Place a weight on top to keep the mixture submerged and put the jar in a warm, shaded place to ferment for five to ten days. Take your first taste at day five so you will know when you like it best.
Once the fermentation period is complete, stir in ¼ to ½ cup olive oil. Chimichurri can be refrigerated for at least a month (ours didn’t last that long). Enjoy!
Who has time to plan for today's meals, let alone planning weeks in advance with fermented foods?
Well, I have secret to share. I rarely plan my meals ahead of time.
I know, I know! I'm a mom. We're supposed to plan ahead - it is more efficient, decreases cost and stress, blah blah blah.
It isn't that I haven't tried this approach. I've written up elaborate meal plans and when those failed, tried less detailed versions. I've even bought and integrated meal plans from the "experts" (who all live down south with a vastly different repetoire of foods we don't have in the Yukon). They just don't stick. Why?
Mostly, its because I want to cook what I feel like eating that day! Also, rarely (okay, maybe frequently), I have forgotten to soak the beans or take out the frozen chicken ahead of time.
Well, this is where fermented foods actually save the day. You start them when you feel like it. They ferment in a few days to a week and then they become available to use whenever you need them because they will keep in your fridge for months! Kimchi spices up lentils and rice, sauerkraut goes great next to sausages or stuffed in an avocado to go with your salad, milk kefir makes a creamy oatmeal, and dill carrots add crunch to a wrap or sandwich. When all you have time for is a quick meal, the fermented foods add variety, flavour and nutrition.
So, next to sauerkraut, here are another two of my favorite fermented foods: Ginger Carrots and Dill Carrots.
Lacto Fermented Dill Carrot Sticks
Prep Time: 10 minutes
Ingredients
5-7 fresh medium carrots*, peeled, de-topped, and cut into sticks
0.5 - 1 Tbl sea salt*
1 Tbl water kefir or brine from another vegetable ferment (optional)
1 Tbl chopped fresh organic dill (or 1 tsp dried)
3 cloves of garlic (optional)
Water (clean, non-chlorinated)
Instructions
- Place carrot sticks in a quart (1L) mason jar and add the rest of the ingredients. Shake the jar gently to settle the carrots if needed.
- Add the salt.
- Fill with water to within one inch of the top of the jar.
- Cover tightly and allow to sit at room temperature for 4-7 days. The longer you leave them, the more sour they will become.
*Note: You can make this recipe with regular bagged carrots, but I find they are only half as tasty as fresh farm carrots. As a minimum, buy carrots with tops still attached.
Lacto-Fermented Ginger Carrots
Prep Time: 10 minutes
Ingredients
4 cups carrots, grated
1 Tbl organic ginger root, minced
0.5 to 1 Tbl sea salt*
4 Tbl water kefir or brine from another vegetable ferment (optional)
Instructions
- Mix the carrots and ginger in a glass or ceramic bowl until well combined
- Add sea salt and whey or kefir, and pound it all together to release the juices.
- Stuff the mixture into a pint (500ml) jar and firmly press down to release the juices. Once finished, make sure the juices – the brine – covers the vegetables.
- Cover tightly and allow to sit for a few days at room temperature. Check it regularly to see where the flavour is best for you. Once you are happy with the taste, put it in the fridge to enjoy.
My family loves the shredded ginger carrots on wraps and with chicken and the carrot sticks are good in lunches. Enjoy and let me know how it goes for you!
You may not know this, but I'm part Ukrainian. (Ask my high school friends if they remember my ridiculous t-shirts my Uncle gave me: "Molson Ukrainian" and the "The R.U.M.P. Service" aka. Royal Ukrainian Mounted Police). I studied folk art in Lviv, learned to dance the hopak and play the bion, and at one time, could do all of these while drinking pepper vodka!
Further to that, my mother was raised on the Prairies where cabbage was in prolific abundance. 'Nuf said!
So sauerkraut is in my blood - and I also mean this quite literally! The bacterial strains living in my grandmothers crocks would have transferred from her body, to my mother's, and to me. I guess that means that I have a "cultural" disposition for sauerkraut. (One day soon I 'll write about how we develop our permanent residential bacteria - the the community of microbes that colonizes our guts in the first two years of our life).
A few weeks ago, I had some German travelers stay with me. They loved my kraut but determined that it was missing some nuance. So we experimented! Thank you, Johannes and Casper, the results were truly kraut-a-licious! So, if you are bored with your basic kraut, try these!!
As pictured above, from left to right: (minus the red cabbage kraut which is simple made from purple cabbage)
YUKON GARDEN KRAUT (1L)
-1/2 head of cabbage, grated
-1 carrot, finely grated
-1 shallot, finely chopped
-1 clove garlic, minced
-4-5 juniper berries
GOLDEN KRAUT (1L)
- 1/2 head of cabbage, grated
- 1/2 tsp turmeric
- 2 tsp grated ginger
- 1 slice pineapple, chunks
- a small handful of apple, chopped.
CRANBERRY-APPLE KRAUT (1L)
- 1/2 head of cabbage, grated
- one apple, chopped
- ½ cup Yukon cranberries
- 4-5 juniper berries.
And if you've never made sauerkraut before, here is my basic recipe:
BASIC SAUERKRAUT (Makes 1L Quart Jar)
- 1 head of red and/or green cabbage, preferably fresh and local
- 1-3 tablespoons sea salt
To make a large crock, try the ratio of ¾- 1 Tbl of salt per kilogram of cabbage.
- Peel off the outer layers of the cabbage and discard. Reserve one whole clean one.
- Chop, shred or grate cabbage (Use food processor to make this job quick). Sprinkle with salt.
- Knead the cabbage with clean hands, or pound with a potato masher or cabbage crusher until there is enough liquid to cover the kraut.
- Stuff the cabbage into a 1L quart jar, pressing the cabbage underneath the liquid. If necessary, add a bit of water to completely cover cabbage. If you are using a weight to keep down the kraut, place the cabbage leaf on top of the kraut and your weight on top.
- Cover the jar with a tight lid, airlock lid, or paper towel secured with a rubber band.
- Culture at room temperature (20-22°C is preferred) until desired flavor and texture are achieved. If using a tight lid, burp daily to release excess pressure.
- Once the sauerkraut is finished, put a tight lid on the jar and move to cold storage. The sauerkraut's flavor will continue to develop as it ages.
Enjoy and don't forget to tell me how it goes for you, and what you did differently. No two fermentations are ever the same :)
Hence, I call this "Mmmmm Kefir Cheese". It never fails to disappoint! Good with crackers, bread, or raw veggies, give this a whirl.
What you'll need:
|
That's it! So easy its ridiculous :) Leave me a note and tell me how it goes for you.
1. Start building up your immune system today by taking probiotics, fish or cod liver oil, and extra Vitamins C & D.
2. Upon waking, start each day with a glass of lemon water to gently cleanse your blood and liver. If you are inclined, follow up with a freshly made juice. Overall, drink more water during the day to provide fluid for secretions that help digest and detox, plus you’ll have more energy and less likely to reach for that Halloween bowl.
3. Eat nutrient-dense and immune building foods like salmon, wild or local-raised meats and eggs, broths, fresh produce, seaweeds, and fermented foods like kefir, kimchi and sauerkraut. These help balance your blood sugar, and provide necessary minerals, antioxidants, bacteria and fiber to keep you digestive and immune systems functioning at top strength.
4. Don’t skip breakfast this week! Enjoy a solid breakfast and lunch so you can beat those sugar/junk food cravings.
5. Buy some healthier versions of your favorite Halloween snack, like real dark chocolate or candies without HFCS and food dyes. Better yet, use this as an excuse to load up on your favorite expensive fruits, like pomegranates or frozen berries! Happy Halloween!
AuthorHi, I'm Katanne - Nutritionist and Gut Health Specialist. My talent and passion is helping busy people like you to finally enjoy food and life again!! By resolving painful and annoying digestive issues, we then have energy and enthusiam for our life and being the best version of ourself! |
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