Bold statement…I know, but you guys I think my version is better. It’s like how you always think your baby is the cutest and your incredibly shocked when you don’t win the Gerber contest…ahem. So what’s so good about my whizzed up cacao spike jar of goodness (yes I drink my coffee out of jars, it’s better that way) ? Well I like butter, I really do but I like coconut oil better, and creamy thick coconut milk and chocolatey goodness or maybe some cinnamon instead raw honey, because, lets face it if I’m going to the trouble of blending my coffee I want it to be sweet (unless I’m doing a whole 3o reset or something..). I get the hardcore bulletproofers, but I’m taking the idea and running with it, not to mention I can’t even get grassed butter…boo. Who knew fat in coffee could be so damn satisfying?
When do I choose to drink these energy bombs? Usually when I’m writing, working, bouncing a babe on one leg and jotting down ideas in my notebook. Those days where I feel like being productive and efficient, which trust me, are few and far between. But on the bright side I’ve got a new herbal concoction to help modulate my new mama sleep dep. so happy about that.
It’s official folks, sauerkraut and other lacto/wild fermented/cultured veggies are officially more potent than expensive probiotic supplements. The benefits of making your own sauerkraut are huge! This humble and ancient food has never been so appealing, consuming sauerkraut could literally change your life and help heal chronic problems. It’s easy, cheap and powerful, learn how to make your own delicious sauerkraut and reap the benefits.
“We had it analyzed. We found in a 4-6 ounce serving of fermented vegetables there were literally ten trillion bacteria”
A 16oz jar of home made sauerkraut is the equivalent to 8 bottles of a standard probiotic supplement! WOWZA!
Cultured Vegetables are the ultimate superfood!
10 reasons to eat sauerkraut
1. They are delicious the combinations of vegetables, herbs and spices are endless.
2. 85% of your immune system lies in your digestive wall it is our bodies first defence against illness. If our gut bacteria is compromised we are far more susceptible to disease.
3. Helps maintain a healthy weight because when your digestion is healthy and your body has all it’s fundamental nutrients you’ll be less inclined to binge on unhealthy foods.
4. Protects you from nasty parasites as well as candida overgrowth, pathogenic viruses and bacteria.
5. Preserves food when it is at its peak production. Instead of buying a cabbage out of season in the middle of winter, how about cracking open a bottle of kraut that you made when that cabbage was in season?
6. Fermentation makes nutrients easier to absorb. It has been proven that cabbage, once fermented, contains 200X more vitamin C than it does when consumed raw.
7. Protect yourself against depression and anxiety by consuming cultured vegetables. Researchers have shown a link between unhealthy gut flora and the incidence of depression. In one study they found using blood analysis, 35% of people with depression were found to have leaky gut syndrome. Gut bacteria also regulates the release of the feel good hormone dopamine.
8. Keep Alzheimers at bay research shows increased incidence of alzheimers in people with leaky gut syndrome. When certain gut bacteria escape into the bloodstream such as H.pylori they can affect our brains and instigate the build up of plaque.
9. Improved Digestion nobody likes feeling lethargy and discomfort after a meal, you should feel energized and nourished. If your gut bacteria are in balance your digestion should be efficient and painless.
10. Beautiful skin has a defined affiliation with balanced healthy gut flora. Many studies have been done showing this connection including one Russian study where they found 54% of acne patients had significant alterations to the gut flora.
Anything you want to add to the list?
Now don’t you want to start making your own delicious sauerkraut?
It’s super easy, and incredibly affordable, especially when compared to fancy probiotic supplements.
Make sure not to overdo it if you are just starting out. Fermented foods are very cleansing and can result in a healing crisis if too much is consumed at once. I recommend starting slow, with a teaspoon of cultured vegetables at every meal. You can work your way up to a heaping tablespoon over the course of a week or two.
I am sending you over to the master- Sandor Katz, if you want to learn more check out his books, author of Wild Fermentation and the Art of Fermentation both very comprehensive and insightful books on fermentation wisdom, history, and recipes.
Here is the basic sauerkraut recipe,which I use as a template for all my sauerkraut antics, but feel free to add the following…
peppercorns
dill
cumin seeds
coriander seeds
caraway seeds
carrot
radish
sea vegetables
other types of cabbage
My Basic Sauerkraut Recipe
Equipment
Ceramic crock or food-grade plastic bucket, one-gallon capacity or greater OR One-gallon mason jar or two 500 mL mason jars with lids
Plate that fits inside crock or bucket
One-gallon jug filled with water (or a scrubbed and boiled rock)
Cloth cover (like a pillowcase or towel)
Homemade Sauerkraut Directions
Chop, grate or slice cabbage, you can use red or green, if you combine the two, the preferred method of Sandor Katz author of multiple books on the topic) you’ll end up with a beautiful pink sauerkraut.
Sprinkle the cabbage with salt as you go, this draws moisture out of the cabbage through osmosis, creating the brine which will allow your kraut to preserve itself and the probitics to proliferate.
At this point you can choose to add other vegetables, herbs and spices which I’ll talk about below, or you can leave as is.
Pack the salted cabbage into your vessel, whether you’re using a crock, bucket or jars place small amounts of cabbage at a time and pack down using your fists or another sturdy tool. You want to make it as compact as possible to help force the water out of the cabbage.
Once you’ve packed down all your cabbage, cover with a plate or for jars use the “butt” end of the cabbage to push it down and allow the liquid brine to cover the cabbage. Use your weighted water bucket or heavy stone on top of the plate to keep the kraut submerged.
Press down on the weight every few hours as the salt draws more moisture from the cabbage. You want the brine to be above the plate. If the brine still isn’t above the plate by the next day, add one cup of pure water combined with one tsp salt and add it to the kraut. If you’re using jars there are some nifty contraptions that seal out oxygen but allow Co2 to release, a worthwhile investment.
Cover with a cloth to let it ferment and come to life.
– See my original article at: http://realfoodies.org/food/how-do-you-make-sauerkraut/#sauerkraut-recipe
My Super Mineral Kraut
For this version I mix 1 Tbs. dulse flakes with my 3 Tbs of himalayan salt. You could use other flaked seaweeds too, like nori, arame, kombu…
This version is great for adding more iodine into the diet which is protective against radiation. Seaweed is also high in B vitamins, particularly B12. The mineral content of seaweed is impressive, and fermentation increases the bioavailability.
I think it’s really important to consume foods that are rich in minerals in this day and age. With the levels of soil depletion we are seeing, our foods are supplying less and less nutrient value thanks to modern agriculture and unsustainable farming practices.
My Super Spicy Immune Boosting “kimchi” Kraut
I have a recipe for authentic kimchi here, it’s elaborate and time consuming, plus you need a particular type of cabbage and daikon radish. Not to say it’s not worth it because trust me, it is. However if you want a cheat version that is equally delicious and uses plain old green cabbage then this is it. This is a fantastic food to eat when your feeling under the weather.
Follow the directions for plain sauerkraut but mix in the following additions…
1 Tbs red chili flakes
1 inch piece of ginger, grated
5 garlic cloves, minced
1 Tbs fish sauce
My East Indian Inspired Kraut
Around our house we eat alot of indian curries and pickles. I find classic sauerkraut doesn’t quite jive with Indian cuisine, but I still like to get a dose of probiotics and healthy enzymes. Plus turmeric is incredibly healing, check out some of the reasons you should incorporate more turmeric into your healing practices.
Follow the directions for plain sauerkraut but mix in the following additions…
These little chorizo spinach and sweet pepper egg muffins are for all those breakfast avoiders in your life. They’re easy to pack away for a few hours after wake up when hunger strikes. J is taking an early morning course this week so these were the perfect fuel for ripping chainsaws.
Winter has brought a layer of sparkly fairy dust, the sun is shining brightly and little ice diamonds are draped upon every surface. All I want to do is curl up in a ball by the fire and sleep for days. Even though the beauty of the snow capped mountains is stunning I still feel like ducking out and jumping on a plane to Costa Rica. I suppose the true beauty in life is found with acceptance of where you are. The grass is always greener but there certainly are upsides to winter in Canada. A quiet chance to read, go within, read some more, write, make snow angels… ah who am I kidding, I want to be in a hammock on a beach right now. That is all.
If a magic genie granted me three wishes, one of them would be to peer inside the growing flesh of fruit of a pomegranate. They are such and interesting fruit with their many pockets filled with little surprises. Garnet jeweled seeds, this ancient fruit is rumoured to have been the real forbidden fruit. The sheer pleasure in eating a pomegranate fruit is worth the cost every now and then. Usually it coincides with a conscious moment of how very far some of our food travels. Our family certainly wouldn’t mind living somewhere pomegranates grow, maybe someday. Until then, a luxurious raw chocolate bark adorned with the fruit of royalty will do the trick.
Health Benefits of Pomegranates
-1 pomegranate is equivalent to about 40% of the daily recommended intake of Vitamin C
–Antioxidants in pomegranates are powerfully protective against free radicals which wreak havoc on our cells. Pomegranates have more antioxidants than blueberries, acai berry and grapes.
– Reduce Inflammation One study discovered pomegranate actually decreased production of a cartilage destroying enzyme, potential use as a treatment for osteoarthritis and maintaining joint integrity and proper function.
–Heart health Pomegranate juice has been shown to slow the formation of arterial plaque and even reverse it. They’re also beneficial for those suffering from high blood pressure.
1 C raw cacao paste OR ¾C cacao butter + 6 Tbs cacao powder
⅓ C maple syrup or honey
1 tsp coconut oil
¼ tsp sea salt
1 pomegranate, flesh removed
Instructions
In a double boiler melt cacao paste (or butter) with maple syrup and coconut oil. Mix in the cacao powder once everything is melted (if your not using cacao paste).
Prepare a baking dish lined with parchment paper, pour your chocolate mixture onto the paper and spread evenly.
Top with pomegranate seeds and sea salt.
Allow to set for an hour or so in the fridge.
Store the bark in the fridge if you live in a warm climate.
Let me just start by saying, I never knew making gravlax or lox as some call it, to be so astoundingly easy. If you’re unfamiliar gravlax is cured salmon, just as flavourful as smoked salmon without all the work. Seriously guys this is easier than cooking a salmon in the oven, it took me all of 5 minutes and 2 days in the fridge and the result is stunning! The colour from the beetroot is just unbelievable, wild salmon is beautiful to begin with but infuse it with beetroot and the monochromatic natural fuchsia hue is almost too pretty to eat. Almost.
Winter is officially here, it’s bloody hard to take a good photograph with the sun hidden behind the mountains all day. Now is the essential time to ensure we’re getting enough omega-3 and vitamin D. What’s more enjoyable way than salmon? Those who know me, know that I adore Jamie Oliver. His show Jamie Does, shows him gallivanting on foodie adventures all over the world. This recipe is from the Stockholm edition, I didn’t follow the recipe to the T but it worked out great anyways.
There you have it, I’m going to post my version of the recipe as well. This homemade beetroot gravlax is so beautiful just by itself but I have been enjoying it with fresh simple salads, poached eggs and with india curries.
This isn’t just your typical diner style spanish omelette. It’s loaded with caramelized onions, smoky chorizo sausage, sautéed kale and garlic, sprinkle a little feta cheese if you’re into that, regardless this omelette is fantastic and will get any day off to a great start. I’m not a morning person, but I have a little person that pulls my hair until I finally roll out of bed at 7am. Seriously I’m trying to be better, this new season of motherhood and early mornings isn’t going to change anytime soon. Every morning I try and think of what I’m grateful for while I’m still laying in bed, this simple practice sets such a positive tone for the day. Hearty breakfasts like this one make mornings all the better, I let the onions caramelize for an hour while I sip my coffee and the house fills with inviting smells. I will become a morning person, yes, I will.
Heat a medium sized frying pan or skillet and add oil or fat (I used bacon fat)
Add onions and turn heat to medium, let the onions gain some colour before turning the heat down and covering for up to an hour (you can skip this step if you don't want caramelized onions.)
Add chorizo and garlic, turn the heat up and sautee for a few minutes before adding kale, cook kale until it just begins to wilt. Remove from pan and set aside.
For the omelette, whip 3 eggs together, add a touch of oil or fat to your hot pan, pour the eggs in a steady stream and turn down the heat. Use a spatula to pull the egg from the edges to the middle allowing uncooked egg to fill in the gap. Cover for 1 minute.
Add half the chorizo mixture along the middle of the omelette and feta if you like. Cover for another minute and plate. Repeat for however many omelettes you want to make. Adorn with green onions and a squeeze of lemon.
Hey I'm Chantelle, my alter ego would be a mermaid if I wasn't such a terrible swimmer. I love writing authentically and cooking in my pyjamas. My favourite pastimes include eating avocados, travelling the world and hanging out with a toddler.
