Brussels Sprout, Leek, and Bacon Salad
Preparation: 10 minutes Cooking: 15 minutes Servings: 4 as a side This lovely, simple salad packs a powerful nutrient-rich punch. Brussels sprouts bring a fresh clarity to the dish; their bright green colour and sweet, nutty flavour pair well with the subtle tones of the soft pale leek. Add the crisp saltiness of bacon and the necessary crunch of sliced almonds and you have a lovely salad, substantial enough for a light meal or perfect as a side with your favourite protein dish. Brain Food Note Brussels sprouts contain many nutrients, including vitamin C and B vitamins, to improve the mood (including reducing mood swings). I’ve added protein- and iron-rich bacon to further promote a balanced state, and almonds for zinc to help create a calm mind. 12 Brussels sprouts 1/2 leek 4 rashers of bacon 1/4 cup sliced almonds, toasted juice of 1/2 lemon (optional) freshly ground black pepper sea salt Preheat the oven to 180 degreesC. Wash the Brussels sprouts, slice off the ends, and remove the outer leaves. Wash the leek and slice it into thin strips. Place the rashers of bacon in a roasting pan and cook for 7–8 minutes, or until crispy and brown. Remove the bacon from the pan and add the Brussels sprouts to the bacon fat. Roast for 5 minutes. Remove from heat, add sliced leeks, and cook for an additional 2 minutes. Remove the pan from the oven and add the bacon (cut into small squares) back to the pan. Squeeze over lemon juice, if desired. Season with freshly ground black pepper and sea salt. Transfer to a serving dish and sprinkle the toasted sliced almonds over the top.
Creamy Homemade Almond Butter
I’ve made almond butter before, however I’ve been a bit busy lately (ok lazy), but as I’ve been using a lot of almond butter in recipes, and its soooooo expensive, I thought it was time to make my own again. It’s so satisfying making your own almond butter and a fraction of the cost, when compared to the organic jars at your grocery store. One small jar is about NZ$20! I don’t have a food processor at the moment, so I used my trusty Vitamix, and it works! Almond butter goes great with apple or celery as a snack. I used to have "ants on a log" as a kid and my kids still like them. Celery, with a smear of almond butter and topped with raisins. YUMMO!If using a Vitamix:
You Will Need:
3 cups almonds ¼ cup coconut oilWhat To Do:
- Place the almonds and the coconut oil into your Vitamix.
- Select Variable 1.
- Turn your machine on and slowly increase the speed to Variable 10, then to High.
- Use the tamper to press the ingredients into the blades.
- You may need to scrape the sides.
- In 1 minute you will hear a high-pitched chugging sound.
- Once the butter begins to flow freely through the blades, the motor sound will change and become low and laboring.
- Stop the machine.
- The almond butter is ready when the oils have been released, and your almond butter is smooth and creamy.
- Transfer the nut butter to a sealed glass jar, and store it in the fridge. You can also freeze it.
If using a food processor:
You Will Need:
3 cups of almondsWhat To Do:
- Put the almonds into a food processor and process. The butter will go through stages. Scrape the sides regularly to keep everything going and evenly processed.
- Stage 1 flour-like.
- Stage 2 ball-like.
- Stage 3 almond butter.
- Process until smooth and creamy. Be patient, it can take up to 20 minutes.
- The almond butter is ready when the oils have been released and your almond butter is smooth and creamy.
- Transfer the nut butter to a sealed glass jar, and store in the fridge. Almond butter also freezes well.
Shakshuka
Preparation: 10 minutes Cooking: 20 minutes Servings: 3 Some words are just cool to say, and shakshuka is one of those words. It is a lovely vibrant dish of eggs poached in a skillet of simmering spicy tomato sauce that originated in the Middle East and North Africa. There are many different ways to make this dish—you can add different vegetables, meats, and spices. This shakshuka is great for breakfast but also works well for a late night supper or brunch. This is my simple version that our family loves. Brain Food Note Tomatoes are rich in antioxidants that help prevent brain cell damage and stabilise mood. The levels of zinc and B vitamins in eggs improve cognitive function and psychological well-being. 2 tablespoons coconut oil 1 small red onion, chopped finely 1 red bell pepper, cut into thin strips 2 cloves garlic, chopped finely 6 1/2 cups diced tomatoes 2 tablespoons tomato paste 1 teaspoon cumin 1 teaspoon sweet paprika 1 teaspoon chilli flakes freshly ground black pepper sea salt 5–6 organic eggs 1 handful basil leaves Preheat oven to 180 degreesC. Heat coconut oil in a deep skillet or ovenproof pan on medium heat. Add onion and bell pepper to the pan and cook until soft and fragrant, about 5–7 minutes. Add chopped garlic and cook for an additional 1–2 minutes. Add tomatoes, tomato paste, and spices and simmer over low heat for 7–8 minutes, until the mixture starts to reduce and thicken. Add salt and pepper to taste. Make 4–6 wells in the tomato mixture and crack an egg into each one, spacing evenly. Place the skillet in the oven and cook for an additional minutes, or until the eggs are just set. Remove the pan from the oven, sprinkle with basil leaves or parsley and cilantro, and serve with bacon or a lovely seeded bread to mop up that delicious sauce.
Fig and Ginger Granola
I love the warming, spicy flavour of ginger. Fig and ginger together? Yum, a classic flavour combination. This is a lovely crispy, crunchy granola based around nuts and seeds with the addition of goji berries, figs, a kick of ginger and a hint of maple. This fig and ginger granola is also great straight out of the jar by the handful as a quick snack, or sprinkled on some yoghurt. It’s more of the ‘adults’ granola. My kids think it's ok, but it's not their favourite flavour. Bonus for me as it means it lasts longer than my cacao granola! :)You Will Need:
1 ½ cups of buckwheat groats ½ cup of coconut chips ½ cup of chopped walnuts ½ cup of sliced almonds ½ cup of pumpkin seeds ½ cup of spouted sunflower seeds 2 tablespoons of maple syrup 2 tablespoons of coconut oil 6-8 dried figs (chopped) ½ cup of raisins ¼ cup of goji berries 3 teaspoons of ground ginger 1 teaspoon of nutmeg
What To Do:
- Preheat your oven to 175 degrees Celsius.
- In a large bowl, combine all dry ingredients except the goji berries, raisins, and figs.
- In a small saucepan over a low heat, melt the coconut oil and the maple syrup together.
- Pour the liquid ingredients over the dry ones, and fold/stir to coat.
- Spread the mixture out in an even layer on a large baking tray.
- Bake for 8-10 minutes until toasted and fragrant. Check and stir every few minutes as the granola can burn easily.
- Remove from the oven, and leave to cool.
- Add the goji berries, raisins, figs, and ginger. Toss to combine.
- Store in a large jar.
- Makes 6 cups.
Carrot and Turmeric Soup
Preparation: 15 minutes Cooking: 4 hours Serves: 4-5 This bright, vibrant soup is a bit of sunshine in a bowl. The delicate, sweetness of the carrots hardly need much to make their flavour sing. This is a simple soup of either purple or orange carrots cooked over a long slow heat with warm spices of ginger, cinnamon and turmeric and then blended to create a smooth silky soup. A swirl of coconut cream and a sprinklng of toasted pumpkin seeds would work beautifully here to maximise the brain health benefits. Brain Food Note Carrots containe carotenoids; plant pigments that give carrots their colour. Cartenoids have been linked to better mood, clearer mind and uplifted thoughts. Turmeric is known for its anti-inflammation properties and its main active ingredient curcumin helps balance brain chemicals. The healing gelatin in bone broth nourishs your gut and relaxes your mind. The curcumin is readily absorbed when partnered with black pepper and healthy fats like coconut cream. Top with some pumpkin seeds for a feel good hit of magnesium. 12 large orange or purple carrots, sliced 1 inch thick 1 small onion, chopped finely thumb sized piece turmeric root, chopped finely 2 garlic cloves, chopped finely thumb sized piece ginger, chopped finely 1 teaspoon of turmeric powder ½ teaspoon of cinnamon 4 cups chicken or vegetable bone broth ½ teaspoon of sea salt ½ teaspoon of freshly ground black pepper To Top 2 teaspoons thyme leaves, chopped 2 tablespoons pumpkin seeds, roasted swirl of coconut cream (optional) sea salt freshly ground black pepper Melt the coconut oil in a large saucepan over a medium heat. Add the onion, garlic and ginger and cook for 2 minutes or until soft and fragrant. Add turmeric root, cinnamon and turmeric powder. Cook for a further 2 minutes stirring occasionally. Transfer to your slow cooker and add carrots, bone broth and thyme. Cook on high for 3 ½ hours or until carrots are very tender. Ladle mixture into a high speed blender and blitz for 45 secs until smooth. Ladle soup into warmed bowls and garnish with thyme and toasted pumpkin seeds. Serve with fingers of toasted homemade bread.
Kombucha (‘booch’)
It’s taken a while for me to write a post on kombucha as I wanted to get my batches “right” before I posted. I first started making kombucha about six months ago. I purchased a “scoby” online as I didn’t know anyone who made kombucha that I could get a baby scoby from. My first batch was spot on, sweet but tart at the same time and fizzy. Since then I’ve experimented with different teas and sugar and double and triple batches. The method and quantities below are what have worked for me for the nicest brew. The thing with kombucha though, is you can make it to your individual taste, so you might like it sweeter, fizzier or lighter in colour. The best shop brought kombucha I’ve tasted costs $18 a litre! It’s definitely worth making it, for the constant supply and the reduced $$$. It seems scary to make at first, but trust me it looks harder than it is. If you can afford some tea and sugar you can make this delicious, sparkling, probiotic drink, that I think tastes like a cross between ginger beer and apple cider.So what is kombucha and how do you pronounce it?
Kombucha is pronounced “kom-boo-cha” and is an antioxidant rich, probiotic drink named interestingly the “Immortal Health Elixir”. It won't make you immortal, but kombucha is excellent for your digestive health and immune system. This delicious fermented sweetened tea has also been known to improve mood, energy, and the health of your joints, skin, hair, and nails. Most of the sugar in kombucha ferments out, so it has minimal effect on blood sugar.Kombucha Health Benefits
Like all fermented foods kombucha is rich in enzymes and beneficial bacteria, and contains high levels of antioxidants, b-vitamins, probiotics and glucaric acid. Kombucha hasn’t been known to heal anything specific, but it has been around and consumed for over 2000 years. Studies have reported a variety of health benefits including:- Improved immune system
- Antioxidant rich
- Increased energy
- Improved digestive function
- Relieves constipation
- Improved circulation
- Balances pH levels
- Relieves arthritis pain
- Reduces blood pressure
- Improves eyesight
- Anti-inflammatory
- Helps liver detoxification
- Improves mood (aids in anxiety/depression)
- Helps nutrient assimilation
- Fights yeast problems
- Relieves stress
- Improves skin and hair quality
- Improves digestive function
- Balances hormone levels
- Decreases allergy symptoms
![kombucha[c]2](https://hermind.org.nz/wp-content/uploads/2015/01/kombuchac2.jpg)
What Does Kombucha Taste Like?
Kombucha is slightly tangy and slightly sweet. Like I said before, I think it tastes slightly like ginger beer and a touch of apple cider. Yum! The taste depends on how long it ferments and the fermenting conditions. Longer fermenting periods result in a more vinegary, more carbonated drink. Shorter times will result in a sweeter drink. After the first fermentation, you can bottle and ferment longer for a fizzier drink or you can flavor the kombucha with a number of flavourings like fruit juice, lemon or ginger.Is Kombucha Safe For Kids?
Kombucha does contain sugar and alcohol in small amounts. Most of the sugar ferments out and if you are concerned about sugar you can ferment longer, over 7 days. The fermentation process produces a small trace amount of alcohol, less than 0.1%.How Do I Get a SCOBY?
SCOBYs (Symbiotic Colony of Bacteria and Yeast)
are living and thriving colonies of bacteria and yeast working to convert your tea and sugar into kombucha. Scobys are weird looking things and it’s scary to touch them at first, but pretty soon you will be used to handling it. If you can purchase a vessel with a plastic tap like mine, this enables you to handle your scoby as little as possible, keeping it healthy by lowering the risk of contamination. My scoby initially arrived as a perfect little pancake the size of a small mason jar and came in a little pouch of kombucha. With my first batch it soon grew to the size of my kombucha glass vessel with a tap. After the first few batches it started looking a lot weirder. Bits hanging off it, and new baby scobys growing (The first picture shows the small scoby and the next the larger one after a few batches). The scoby has sunk in the second picture, as I had just cleaned out the vessel and removed the “older scoby”. It will float to the top again, though it doesn’t matter if it doesn’t, it’s all good.There are several ways to obtain a Scoby:
- The most common way is from a friend who already brews kombucha. Ask them for an extra scoby and I’m sure they will be happy to give you one. The scoby feeds, grows and makes a new layer each brew. This “baby” scoby can then be used to brew another batch of kombucha for someone else.
- Or, you can purchase your scoby online and it comes to you either dehydrated or in a pouch filled with sugar tea. Choose a reputable source.
- I’ve heard you can grow your own scoby. I haven’t tried this, but I know others who have, and who have had success with this method. It can be done using a pre-made bottle of raw kombucha that you can get from a health food store. You take a bottle of kombucha and allow it to ferment further which will result in a new baby kombucha scoby. You can find good tutorials online.
How to Brew Kombucha
Make sure your hands and utensils are clean. It is important not to introduce competing bacteria to your brew. Make sure you thoroughly clean and rinse the container and all utensils that will come in contact with the scoby. Only use hot water, not soaps or chemicals.
You Will Need
- 1 Scoby
- 1 cup starter liquid (use a bottle of store brought raw unflavoured kombucha if you don’t have access to anyone’s homemade kombucha)
- 4 tea bags or 2 tablespoons of loose tea (I find tea bags easier). I used normal black tea initially, but for a lighter tea I found that oolong and green tea work really well. Herbal teas contain oils that mess with the scoby so don’t use these.
- 1/2 cup of sugar (I use raw organic cane sugar. I have tried coconut and other sugars but I’ve had the best success with raw organic sugar. Scobys actually find raw and white sugar the easiest to digest). Don’t use honey as its anti-bacterial properties won’t work with the scoby.
- 7 cups of filtered water
Your Utensils
- 1 large glass jar or jar with a plastic spigot (don’t get a metal spigot, you don’t want metal in contact with your brew).
- 1 piece of muslin or other breathable cloth (I used a cheesecloth).
- A rubber band or string to hold the cloth in place.
- If you are using loose leaf tea, you'll need a stainless steel strainer.
- Airtight bottles (I couldn’t find any clear airtight bottles so I choose dark bottles, you might have better luck where you are).
What To Do
- The night before, clean your glass kombucha vessel well. Place tea and sugar into your mason jar or kombucha vessel. Add hot water and stir until the sugar dissolves. Use hot water not boiling as I’ve had my glass jar crack from the water being too hot. :(. The water should be hot enough to steep the tea. Leave on your counter to cool to room temperature.
- Next morning, when the sugar tea is cool, remove the teabags or tea. If you are using loose tea, pass it through a stainless steel strainer or cheese cloth, making sure no leaves get in your brew.
- Add the scoby and the starter liquid from your kombucha pouch, bottle of unflavoured store brought kombucha, or previous brew vessel.
- Cover the jar with your muslin or cheese cloth and a rubber band or string to allow the mixture to breathe. Do not use an airtight lid.
- Leave to ferment. Choose a warm spot, out of direct sunlight, away from rubbish bins, with good airflow, where your kombucha will be undisturbed.
- Now, the waiting part. I know it’s exciting, but leave your brew for at least 4 days. At day 5, it's kombucha. Now, have a taste. If it’s too sweet, then leave it longer. I find 6 days is a good amount of time before the second fermentation. In warmer climates kombucha will brew faster, in colder temperatures slower. A bit of experimentation and you will have it to your liking.
- When your kombucha is ready, pour it into sealable bottles. This is where the container with a spigot is handy, but you can use a mason jar and pour off the amount you want to bottle. Leave a small amount in the bottom to start your next batch.
- You can leave it too ferment for a second time in the bottles for 2-3 days. This results in a very fizzy kombucha. You can also flavour it now if you wish before the second ferment. Only add flavour to the bottles, not to your scoby, as this will contaminate it.
- After the second ferment put your kombucha bottles in the fridge as this ceases the fermentation process.
- Pour yourself a nice cool glass of “booch”. :)
- Make up some more sugar tea and continue brewing. You can double or triple your batches to suit your family’s needs. If you don’t have a large vessel with a spigot you can make up several batches in glass jars once your scoby has babies.
![kombucha[c]3](https://hermind.org.nz/wp-content/uploads/2015/01/kombuchac3.jpg)
Cabbage and Carrot Sauerkraut
We all have a vast community of bacteria that live within us, called the microbiome. The microbiome in our gut controls many of our body’s key functions and is crucial to our overall health. A balanced microbiome regulates the immune system, modulates weight and metabolism, and provides us with critical vitamins. Your mental health, not only your physical health, is deeply influenced by the health of your gut too. A healthy microbiome supports mood and brain function. When your microbiome falls out of balance, you can become ill. Consuming naturally fermented foods is one of the best ways to balance the microbiome in your gut. Fermented foods are natural probiotics and are rich in live bacteria that replenish the microbiome, helping it maintain the right proportion of friendly bacteria for optimal health and weight loss. Sauerkraut is a fermented food along with Kefir, Kimchi, and Kombucha, to name a few. The name “sauerkraut” literally means sour cabbage. A process called lacto-fermentation makes sauerkraut. When the cabbage is submerged in brine, an anaerobic (without oxygen) environment is created in which glucose and other sugars in the cabbage are converted into energy and lactic acid.How to Make Sauerkraut
Making sauerkraut is a good place to begin with when starting out with fermenting foods because you need very little ingredients or equipment. All you need is cabbage, salt and a jar.
You Will Need
- 1 medium green or red cabbage
- 2 medium carrots
- 1 1/2 tablespoons Himalayan salt
- 2 large jars
What To Do
- Remove the outer leaves of your cabbage. Put aside a couple of large leaves to use at the end.
- Slice or shred the cabbage into small pieces and grate the carrots.
- Place cabbage and carrot in a large bowl with the salt.
- Using your hands start to massage and squeeze the cabbage. Keep massaging and squeezing it. The cabbage and carrot will start to become limp and watery over time. This takes about 5-10 minutes.
- Tightly pack your shredded cabbage and carrot mixture into each jar, and compress down using your hands or a smaller jar to remove any air. Top with a cabbage leaf, tucking it down the sides of the jar. Make sure the veggies are completely covered with brine and that the brine is all the way to the top of the jar, to eliminate any trapped air.
- Put the lids on your jars loosely, as they will expand due to the gases produced in fermentation. Alternatively, you could cover with a cheesecloth and push the veges under the liquid each day to make sure they are submerged.
- Keep the jars at room temperature on your counter for 3-10 days. Sauerkraut or fermented veggies are usually done in 3 – 4 days. In the winter, they may need 7-10 days. The only way to tell when they are done is to have a taste. When you are happy with the taste, pop the jars in the fridge to slow down the fermentation. The sauerkraut will slowly mature further if you don’t eat it all before then!
- Never eat out of the jar, as you will contaminate the batch. Use a clean spoon and serve on another plate. Make sure the remaining sauerkraut is covered with liquid before replacing the lid.
Super Berry and Celery Energiser Smoothie
Berries and celery: what a great combo! Berries have high levels of antioxidants and phytochemicals, which are naturally occurring nutrients that help protect cells from damage, helping to fight cancer and other illnesses. Celery is very rich in vitamin K, vitamin A, potassium, folate and vitamin C, and also provides a good amount of dietary fiber. Celery is also rich in electrolytes and has a cooling effect on the body, fighting inflammation. Celery also helps to clear the digestive system and boost cognitive function. To round off this powerful combination, I’ve added flaxseed oil which is high in EFA (essential fatty acids) for its healing compounds and bee pollen which is rich in a range of vitamins, minerals and protein, making it a great natural energiser and digestion aid. Voila! Energiser Smoothie! Oh, and it tastes divine too. ☺What You Need
1 x frozen banana (peel and break into pieces before freezing) ½ Cup of raspberries ½ Cup blueberries 4 stalks of celery 1 Cup of coconut water ½ teaspoon cinnamon 1 Tablespoon LSA 1 Tablespoon flaxseed oil 1 teaspoon bee pollenWhat You Do
1. Blitz all ingredients except bee pollen in your blender. 2. Pour smoothie into two glasses and sprinkle bee pollen over the top. 3. Enjoy.