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5 Ways to Optimise Our Immune System

Posted on: by Susannah No Comments

1. Boost your beneficial bacteria

70-80% of our body’s immune system is in the gut…

gut health

gut health

Boosting beneficial gut bacteria or improving gut health prevents luminal colonisation by pathogenic microorganisms. This can assist with improving low immunity symptoms.

For a specific concern you need to get the right blend of bacteria cultures. This balance is hard to find in today’s world.

Natural probiotics

We can find probiotics in fermented soya products such as miso and tempeh and the following foods which are also dairy free probiotic foods.
Find out about supplementing with probiotics here.

2. Omega-3 and Omega-6 essential fatty acids

Omega-3 and Omega-6 essential fatty acids are essential dietary nutrients. These essential fats are found in all our cells and cannot be made by our bodies. This is why our diets must be rich enough to supply them.
The ratio of omega-3 to omega-6 essential fatty acids that we consume directly impacts health of immune and inflammatory response. Omega-3 can be found in flax seeds, hemp seeds and pumpkin seeds, walnuts, rapeseed oil and fish. Omega-6 can be found in safflower, sunflower, corn, cottonseed and sesame oils. Ideally we need them in a ratio of about 1:3, but the modern diet, and the fact that Omega-3’s are fragile and easily destroyed by heat, means that we actually get closer to a 1:10 ratio of these fats. Therefore, we either needs to radically alter our diets, or we need to supplement Omega-3.

Burp-less algae vegan omega-3. 

IMMUNE SYSTEM BOOSTERS CONT’D

ANTIOXIDANTS

ANTIOXIDANTS

3. Avoid Vitamin D Deficiency

Vitamin D is an essential immune nutrient. It’s also one of the most common nutrient deficiencies in Britain. Sunlight is our primary source of vitamin D. The government now recommends that we all supplement vitamin D during autumn and winter.

4.Up Your Zinc

Zinc plays an essential role in the immune system. Zinc deficiency increases susceptibility to a variety of infections. Zinc is required to heal wounds and fight infections. Aim to get the recommended minimum: 15mg Zinc per day. Zinc rich foods include shellfish e.g. oysters, crab, prawn, organic grass fed beef, lamb, flaxseeds, pumpkin seeds and eggs.

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The Journal of Nutrition, 2006

Immune system booster

Immune system booster

Vitamin C is essential for healthy immunity and low levels are shown to leave us more susceptible to infections. Oranges and many other fruits and vegetables provide generous amounts. Peppers, dark green leafy vegetables, broccoli, tomatoes and berries are all good sources.

Juice PLUS+ Premium capsules contain a wide range of natural secondary metabolites. Its nutritional ingredients are derived from 30 different kinds of fruits, vegetables and berries. Juice PLUS+ Premium: Fruits, vegetables and berries are harvested when they reach perfect ripeness.
Juice Plus+ bridges the gap by supplementing our diet with the most important active ingredients in fruits and vegetables. Whole fruits and vegetables, fresh from the fields provide the basis.
This is confirmed by numerous scientific studies.

 

 

Vegan recipes

Vegan recipes

Being vegan doesn’t equal eating healthy vegan food. Or that you’re a hipster. Vegan food and vegan recipes CAN be packed with micronutrients and macronutrients. Or simply healthy recipe inspiration.

Raw vegan

Raw vegan and vegan recipes or vegan paleo diet can be limiting. Vegan recipes e.g. plant based diets can be a GREAT WAY to INTRODUCE VEGETABLES and FIBRE into a dairy free menu. Whether you are an ethical vegan or trying to eat dairy free and meat free for health reasons, you can get a diverse variety of nutrients in vegan recipes.

RDA for Iron

iron in children

IRON FOR CHILDREN   –  Infants 6-12 months……….11mg RDA FOR IRON Children ages 1-8………….. 7-10mg RDA FOR IRON

Adolescents ages 9-13 years
8mg RDA for Iron

Your IRON NEEDS may be different depending on various health concerns. For example, if you are affected by the following, for your RDA for Iron may be HIGHER. Oesophageal cancer, stomach cancer, colon cancer. GI bleeding from long-term aspirin, ibuprofen, arthritis drug use, peptic ulcers, cirrhosis. If you’re a female menstruating, your iron needs may also be higher.

rda for iron

RDA FOR IRON                                     WOMEN 51+ years………… 8mg RDA for Iron                                                                                                       PREGNANT Females all ages………… 27mg                                                                  RDA for Iron Females ages 14-50 years…………….. 15-18mg RDA for iron

 

rda for iron

RDA FOR IRON Males 14+ years………………….. 8-11mg RDA for Iron

Iron sources vegan

Organic Soybeans (white, cooked) 86mg or 1/2 cup = 4.4mg
Sesame seeds (roasted and toasted) 28mg or 1oz = 4.2mg
Lentils cooked 99g or 1/2cup = 3.3mg          Spinach cooked 90g or 1/2cup = 3.2mg
Chickpeas cooked 82mg or 1/2cup = 2.4mg     Lima beans large cooked 94g or 1/2cup = 2.3mg
Kidney beans cooked 91g or 1/2cup = 2.2mg     Swiss chard cooked 88g 1/2cup = 2.0mg
Quinoa cooked 93mg or 1/2cup = 1.4mg   Dried apricots 40mg or 1/3cup = 1.0mg
Pumpkin seeds 28g or 1oz = 1.0mg             Kale cooked 100g = 0.9mg
Broccoli cooked 100g = 0.7mg                 Fava beans cooked 100g = 1.5mg
Beets 100g = 0.8mg

Vegan recipes

Vegan recipes

RDA for iron

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Not enough iron means red blood cells are fewer and smaller. So, they’re not transporting sufficient O2 where it needs to go. If you suspect that you may be iron deficient, make an appointment with your doctor. He or she will probably look for signs of anemia or anaemia such as pale skin, irregular heartbeat, rapid breathing, capillary refill. They might also do an exam to check for internal bleeding. However, most commonly, iron deficiency is found by doing a blood test that tests for hemoglobin and hematocrit levels.

Heme iron

CAN WE GET A VEGAN RECIPE with heme iron? Heme iron is found in meats, fish, and poultry. This type of iron is in foods that contain hemoglobin. The body absorbs 7-35% of heme iron.

Non heme iron

This is found in plant foods. The body absorbs 2-20% of non-heme iron. The percentage is lower because non-heme iron is more sensitive to other dietary factors that may limit its absorption. You can be inspired by vegan recipes to eat such iron rich plant foods.
One research study showed that by adding just 63mg of vitamin C (the amount in ½ of a bell pepper or 1 small orange) to a meal, iron absorption from plant foods tripled. Vitamin C is an acid, ascorbic acid and acids increase the bioavailability of the iron.

It is possible to eat lots of iron rich plant foods or animal-based foods and still be anemic or anaemic. Often this is because of a weakened digestive system due to celiac disease, inflammatory bowel disease IBS, or other conditions that cause insufficient stomach acid. In these cases, 25-50 mg of daily iron supplementation may be recommended. Always check with your doctor for specific recommendations.

In fact some studies show that vegans consume as much iron as omnivores and sometimes more.

Although iron needs can be met completely with non heme iron it is important to pay attention to all the factors that may affect absorption.     [tweetthis]Iron needs can be met completely on #vegan diets Know factors affecting absorption[/tweetthis]

This is especially the case if someone is iron deficient. While meat protein nearly doubles the absorption of non-heme iron vitamin C is even more effective in increasing absorption.

Lower iron levels

Tannins found in tea leaves, red grapes, chocolate and coffee block the absorption of iron by about 50% (study here). However, consuming these foods an hour before or an hour after the iron rich meal has no effect on iron absorption. Vegan recipes can be inspiring ways to get more plat based iron rich foods combined with the right amounts of vitamin C.
Phytates are important antioxidants and anti-inflammatory agents found in highest quantities in wheat bran, soybeans, peanuts, pinto beans, kidney beans etc. Phytates bind to non-heme iron and lower its absorption. But soaking, fermenting, sprouting, and cooking all reduce phytate content by 50-75%.
Calcium Supplements & Dairy Foods compete with iron for uptake in your intestinal tract
Zinc and Manganese supplements
Peppermint and Chamomile
Antacids decrease iron absorption because they reduce stomach acid
Whole egg protein

Vegan recipes

OK so now we’re spoiling you. SUBSCRIBE today for our mini nutritional video series!
FOUR ingredients – we’ll be rotating – to our featured vegan recipes. Sound good. Get them now! Fitting for EAT DRINK TAKE MAKE.
IN THE FOUR PHASES.

Cold Press Juice London

Cold Press Juice

Cold Press juice yields more nutrients. Cold press juice: tasty; refreshing; healthy. Is cold pressed best? Why cold pressed juice? Should EVERYONE Detox or cleanse? London detox – is this nonsense? Can we detox in London?
Change is difficult. So, we’re keeping nutrition and healthy living simple.  What’s the difference between gluten free and wheat free? Is dairy free any good for your skin REALLY? Detoxification is a natural process. Our liver detoxifies our blood.
“Does juicing help get our energy back?” – London Nutrition expert Susannah Naturopath in Chelsea, Knightsbridge, Mayfair answers. Natural methods of balancing our bodies are a waste of time and money. Without proper guidance. Which is why we’re offering a complimentary course of cold press juice delivered to clients. Enquire here.

London Detox

London Detox

Cold pressed juice is a nourishing food that can be the fix we need in our hectic lifestyles. The art is in making it really delicious! But even then are we really metabolising the goodness of cold pressed juice – raw, unpasteurised juice properly? Are we benefiting from this pure vitamin and mineral hit? How do we get the most of our cold press juice? Can we drink cold press juice with meals? What should we be eating? Can cold press juice be a recipe for help heal poor digestion, or even ill health. Can cold press juice ever be toxic?

Cold press extraction is a 2-Step Process. Picture this.
Three kilos of produce. Now imagine those 3 kilos pressed. Cold Press Juice in London delivers quality micronutrients and phytonutrients you expect from this quantity. Always read the label!

How do we drink ours?

Are there health benefits to drinking a single cold press juice?

Raw, unpasteurised cold pressed juice can be part of a juice cleanse. We’re not calling it that at Susannah Makram Clinics. We’re whole body 4 PHASE method based. We want to choose the best cold press juice and combination that will make you feel better.

Hydraulic press juicer

The extraction method makes every raw ingredient in the juice count. Not all raw juice or cold press juices are created equal. We deliver the raw, unpasteurised kind as it is the only worthwhile and sure fire method to obtain nourishing goodness. The nature of unpasteurised cold pressed vegetables and fruits not only pack a nutrient dense punch. Nutrients packed into each juice are delivered and absorbed by your body. This makes their health benefits most effective and efficient in the most natural way possible.

Cold Press Juice London

Hydraulic juice presses crush and then press fruits and vegetables. This is done in a two-step process. This 2-step action is called cold pressing. Let’s catch this two-step cold press action! Watch How Cold Press Juice is Made for your cold pressed juice delivery:

Cold Press Juicer

Fast Fact. A Cold Press Juicer is also known as a Masticating Juicer or Slow Juicer.
Fast Fact. A Cold Press Juicer slowly compresses fruits and vegetables to ‘squeeze’ out the juice instead of using high-speed force to separate juice from pulp like a centrifugal juicer does.

  • Cold pressed juice uses hydraulic pressure to extract juice, gaining a larger yield.
  • Cold pressers make it far easier to fully extract the juice from leafy greens like kale and spinach. You can see how in the video above.
  • Cold pressed juice London is a way of life. Cold pressed juice is a fast and safe way to have our macronutrients, micronutrients and phytonutrients to hand. Texture-wise, this is a unique experience. Cold pressed juice is smooth and differs from fresh juice. Fresh juice is likely to have bits in the juice. Each cold pressed juice is a unique tasting experience and consistency.
  • As no heat is applied to the fruit or vegetable, there is less oxidisation. The enzymes and nutrients remain live for 3 – 5 days.

Raw Food Juice

  • Cold Pressed Juice is likely made by a method that is called high-pressure pascalisation (HPP), which uses high-pressure chambers instead of heat to inhibit microflora growth. HPP is less destructive than traditional heat processes. It also naturally extends shelf life and so these juice cannot be classified as fresh or raw.
  • Hydraulic juice presses (or cold-pressing) crush and then press fruits and vegetables in a two-step process. The video above shows the two-step method that produces raw cold pressed juice.
  • Cold-pressing simply means that the juice is extracted by crushing the fruit or vegetable, and then pressing it to get the highest yield of juice. This is all done in a cold setting. This way no nutrients in the fruit or vegetable are damaged and enzymes stay intact.

 

Gut Microbiome Diet

Gut health

Gut health diet; our nutrition influences our gut microbiome. Diet influences the function of the gut #microbiota in the long term.
It’s not clear yet how rapidly our microbiota is affected by short-term dietary change.

Gut health is well aligned with our environment and our food choices. Gut health is well aligned with our environment and our food choices.

As it remains unclear how rapidly and reproducibly the human gut microbiome responds to short-term macronutrient change we personalise functional nutrition. big shift in what we’re feeding our bodies i.e. consumption of diets composed entirely of animal or plant products – alters microbial community structure and overwhelms inter-individual differences in microbial gene expression.

DNA contains instructions for building all the parts of the body. The DNA in our bodies is wrapped around proteins called histones. Both the DNA and histones are covered with chemical tags. This second layer structure is called the Epigenome.
The epigenome shapes the physical structure of the genome. It tightly wraps inactive genes making them unreadable. It relaxes active genes making them easily accessible.

gut microbiome diet

gut microbiome diet

Different sets of genes are active in differential types. The DNA code remains fixed for life but the epigenome is flexible. Epigenetic tags react to signals from the outside world such as diet and stress. The epigenome adjusts specific genes in our genomic landscape that responds to our rapidly changing environment

Beneficial Metabolic Effects of the Enteric Microbiota

5 Ways Diet Affects Our Gut Microbiome

1. Biotransformation of bile salts. Bile Acids as Metabolic Regulators.
2. Production of micronutrients (e.g., vitamin K, biotin and folate).
3. Participation in the fermentation of otherwise indigestible polysaccharides by colonic bacteria
to short chain fatty acids.
4. Aiding in the metabolism and/or activation of medications (e.g., sulfasalazine, digoxin). This can support healthy weight loss.
5. Prevention of luminal colonisation by pathogenic microorganisms. This can assist with improving low immunity symptoms.

Ten Dairy Free Probiotic Foods

Probiotic Treatment

Plant based or vegan diets may mean missing out on valuable micronutrients and macronutrients. Also, a vegan diet can exclude natural food sources of good gut bacteria. Dairy free probiotic foods and dairy free probiotic supplements can be gut bacteria friendly. Here’s how dairy free probiotic foods can be vegan diet friendly.

Do you think you have a dairy intolerance? Your skin might give away clues to this. It’s not just the gastrointestinal or digestive problems that come about. or even the respiratory issues. Food intolerance in general can lead to all kinds of health issues.

Dairy sensitivity

Dairy sensitivity

Dairy sensitivity for example can that affect our quality of life on a daily basis. Dairy and skin – When considering a dairy free diet for health reasons you’ve go to be clear and  differentiate between a milk protein intolerance and a lactose intolerance.

Dairy Free Probiotic Foods – Supplements

Know how to select dairy free probiotic supplements that do not contain dairy or lactose.
(1) always read the nutrition labels carefully
(2) The following words indicate that a product contains lactose or milk sugar (3) So avoid milk, lactose, whey, curds, milk by-products, dry milk solids and nonfat dry milk powder.
(4) Prescript-Assist is a vegan probiotic. You can find out more about Prescript Assist here. If the nutrition label on your probiotic lists any of the above ingredients, the product is not suitable for a dairy-free diet.

Ten dairy free probiotic foods       [tweetthis hidden_hashtags=”#vegan”]Ten dairy free #probiotic foods [/tweetthis]

Sauerkraut: Raw sauerkraut may contain more than 13 different species of gut-friendly bacteria, according to a study published in the American Society for Microbiology Journal. Homemade vegan lacto fermented veggies, such as ‘kraut’, can be made using a recipe that uses cabbage leaves. The cabbage leaves undergo a process called “lacto-fermentation.” The lacto-fermentation process uses sugars in the food one uses.

dairy free probiotic food

dairy free probiotic foods

Cabbage, in the case of raw sauerkraut, feeds bacteria that grow from the fermentation process and that sugar is converted into lactic acid. This acid, along with added salt, preserves vegetables for extended periods of time.

Lactic acid fermentation in and of itself enhances the micronutrient profile of several foods. These foods can then be used as dairy free probiotic foods as well. Vegetables that have undergone lactic acid fermentation, as in the case of sauerkraut and kimchi, often see an increase in the activity of vitamin C and vitamin A. Real sauerkraut has a crispy – not mushy – texture and is loaded with vitamin C and B vitamins. Furthermore, the process of fermenting cabbage actually creates isothiocyanate – a substance thought to inhibit the formation of cancer and tumours.

Vegan Probiotics

Kombucha If you have a SCOBY Symbiotic Culture of Bacteria and Yeast you can make Kombucha using: a SCOBY, tea, sugar, clean water an the right warm temperature. The final product contains a blend of beneficial bacteria and yeast (probiotics) as well as certain acids and enzymes that aid digestion and promote health.
NOTE: Those on a sugar free diet wanting to increase their intake of air free probiotic foods – There will always be a little sugar remaining, and the amount depends on how long the tea is fermented. Every batch of kombucha is different.
The only things every batch contains are: (i) at least one beneficial yeast, (ii) acetobacter (the beneficial bacteria in the SCOBY), (iii) gluconic acid (a pH regulator) (iv) acetic acid (an anti-microbial acid, which also stabilises blood sugar) . Most batches of kombucha will also contain an analgesic (pain reliever), an anti-arthritic compound, an anti-spasmodic compound, a liver-protective compound, and several anti-bacterial compounds. The Kombucha blend varies from batch to batch. The caffeine content remains after the fermentation process. NOTE: Increasing dairy free probiotic foods on alcohol free diets – There is usually between 0.5 and 3% alcohol depending on length of fermentation. (Beer contains 4-6%.) Single fermentation home brews of kombucha usually contain only 0.5% alcohol. If you do a second fermentation in a bottle, to flavor it and increase the carbonation, the alcohol content will increase slightly.

Coconut Kefir is another casein free (milk protein free) and lactose free probiotic i.e. a good inclusion in the dairy free probiotic foods listed. dairy free Coconut water kefir is fermented coconut water. Coconut water kefir is a probiotic drink that also contains vitamins, minerals, and electrolytes. The vitamin and mineral content of coconut water includes beta carotene, Riboflavin, Thiamin, Niacin, pantothenic acid, folates and vitamins A,B6, C, E and K.

Traditional Miso or miso soup is another dairy free probiotic food. It is made from fermented soybeans, barley or rice. Although miso is not a raw food the fermentation process makes it “live” and full of natural digestive and health –enhancing enzymes. For the best miso, look for a brand that is unpasteurised.

Tempeh is a fermented food, vegan protein and another one of the top dairy free probiotic foods to consider including in your vegan diet. Tempeh can be eaten raw in a raw vegan diet or cooked as a source of vegan protein. Traditionally this food, that originated in Indonesia several centuries ago, is made by adding a yeast-based starter culture to beans (legumes).

Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria. Studies find it to be another one of the good dairy free probiotic foods. The major ingredients of kimchi are cruciferous vegetables and other healthy functional foods such as garlic, ginger, red pepper powder.

Probiotic ginger beer or probiotic ginger ale is another one of the dairy free probiotic foods or a beverage made by using the bacterial starter – called a ginger bug. The idea is to bring the ginger bug, that is essentially ginger, filtered water, sugar and the ginger wort together once the fermentation process has begun in the ginger bug naturally.

dairy free probiotics

dairy free probiotic foods

NOTE: Sugar free diets – Much of the sugar in fermented tonics is consumed by beneficial microorganisms, who then transform it. The wild microorganisms eat away at the sugar in the ginger bug, and produce carbon dioxide as a result seo texte schreiben lassen. Do you need to consider increasing your daily probiotic intake? 

When mixed with a flavored sweet tea or ginger wort the microorganisms in the ginger bug begin to consume the sugar in the tea or juice, and, as they do, they reproduce and emit carbon dioxide. NOTE: Making probiotic beverages is not difficult, but does it does take time and attention Amazon Agentur. Alcohol free diets – ginger beer is considered non-alcoholic although it ginger beer does contain less than 0.5% alcohol.

Water kefir is a probiotic beverage similar to Kombucha and Ginger Beer. Water kefir grains are translucent and gelatinous, with a crystal-like appearance ghostwriter diplomarbeit. Like kombucha mothers, water kefir grains are a symbiotic culture of bacteria and yeasts including lactobacillus hilgardii – the species that gives water kefir grains their characteristic appearance.

Moroccan preserved lemons can be consumed in different recipes and are another natural dairy free probiotic food ghostwriter bachelorarbeit. Moroccan preserved lemons are naturally fermented without the use of a starter – just benign bacteria and yeasts naturally present in the air, on our skin and on the fruits themselves.

Vegan prebiotics

Vegan prebiotics

 Sour pickles are another dairy free probiotic food. Sour pickles are tart, as the name suggests and crunchy Ghostwriter. Sour pickles are the traditional alternative to vinegar pickles and are prepared using a simple solution of unrefined sea salt and clean, chlorine-free or filtered water.

Coconut yogurt is the last inclusion in this list of dairy free probiotic foods when the coconut yogurt is made from the milk of the coconut and not from dairy milk. This dairy free probation food that is suitable for vegan diets is made with a mix of plant based probiotic cultures that contain no dairy. Why might you want to increase your daily probiotic intake?

 

How To Eat Raw Food, Raw Chocolate

Posted on: by Susannah

 EAT – DRINK – TAKE – MAKE

 

Raw Food Recipes

At Susannah Makram Clinics naturopathic nutrition means care of our whole body. Naturopathic Portfolio:- this might include healthy dinner recipes; gluten free recipes; in the MAKE section. Raw food or raw cacao might be indicated. London Naturopathy and naturopathic nutrition works in our modern lifestyle – and international naturopathic portfolios are made for the business traveller. But it’s got to be practical in modern, busy, stressful lifestyle.

Cacao comes in many forms; powder, butter, nibs and paste, making it an extremely versatile superfood that can be enjoyed in a number of ways:

  • Blend raw cacao powder into smoothies and shakes
  • Make your own delicious hot chocolate using raw cacao powder, coconut sugar, vanilla                                                                   & dairy free milk
  • Add to dairy free milk for a home-made chocolate milkshake
  • Add cacao powder to cereal or yoghurt
  • Sprinkle cacao nibs over fruit salads, desserts, or add to trail mix

Raw Food Diet

A raw food diet might be adventurous. A partially raw food diet my also sound impractical. You may be curious about what food you can eat on a raw food diet. All EAT & DRINK sample menu options as easy to stick to. If you think it is impossible, you might be surprised to hear that any one small change – as long as it is the right change – makes a huge difference. You may get to include raw cacao so let’s find out why and what it is exactly.

Raw Cacao Powder

Susannah recommends raw chocolate bars sweetened with xylitol – for a safe sweet treat or for those with or following:

Gluten free

Gluten free

Low carb diets

Sugar free diets
Insulin resistance
Type 2 Diabetes
Genetic Predisposition to slower Carbohydrate metabolism
Metabolic Balance

 

The Naturopathic Portfolio is not a diet nor is it a general guide for weight loss or nutrition for fertility or for food for skin and hair health concerns. Nor is it a cure for chronic fatigue. YOUR Naturopathic portfolio is designed as a result of your consultation with Susannah.

Your portfolio is your healthy weight loss lifestyle and personal nutrition to optimise your health and give you your energy back. These include hormonal imbalance, fertility concerns or unexplained infertility, hair and skin health concerns and chronic fatigue.

RAW FOOD & ITS HEALTH IMPLICATIONS ON YOUR GUT MICROBIOME    [tweetthis hidden_hashtags=”#guthealth”]#RawFood & its #health implications on your gut #microbiome[/tweetthis]

 Fermented Foods Have Increased Nutritional Value In Direct Comparison To The Same Raw Food – Pre-Fermentation

eg. sauerkraut and cabbage

According to researchers at Cornell University, levels of antioxidants and vitamin C in sauerkraut range from 57 to 695 mg—with raw, fermented red cabbage having the highest levels of vitamin C, hitting almost 700 mg per cup.

EAT – DRINK – TAKE – MAKE

 3.5 ounces (100 grams) of raw sauerkraut has:

Raw Food Diet

Raw Food Diet

1.5mg Iron
48mg Calcium
.9mg Protein
4.3g Carbohydrates
.21mg Vitamin B6
1.5mg Vitamin K
.17mg Niacin
.03 mg Folic Acid

3.5 ounces (100 grams white cabbage raw) has:
27 Calories
0.5 mg Iron
25 mg Calcium
1.5g Protein
3.6g Carbohydrates
.04mg Niacin
.11g B6
0g Folic Acid

Fast fact -> Did you know that the body also rapidly uses up available vitamin C during infection or stress, suggesting that it plays a critical role in immune system health?

 

 Fermented Foods Are More Digestible & Safer To Eat Than Many Raw Foods

eg. sauerkraut and cabbage – sources of probiotic and prebiotic – dairy free, raw, vegan food, respectively,

Recipe Sauerkraut

SINGLE JAR SAUERKRAUT RECIPE

Cabbage – 1 small to medium – approx 2 ounces
1 Tablespoon medium grain sea salt or non-iodised salt
1 Teaspoon caraway seeds, juniper berries (optional)

  1. Cut the cabbage in half. Cut out the thick core and stem end and compost or discard them.Thinly slice the cabbage into shreds or small pieces (think coleslaw)
  2. Loosely pack the sliced cabbage into a clean, wide mouth glass jars, sprinkling in the salt as well as the caraway seeds and juniper berries (if using) as you fill the jars. It is not necessary to sterilise the jars for lacto-fermented foods. the jars do have to be pristine clean, however. Pack the cabbage, salt and spices down firmly as you add them to the jar. Once the jar is almost full, loosely cover it and let it sit for 2 to 4 hours. During this time the salt should draw enough juice out of the cabbage to completely cover the solid food. If it doesn’t, top the kraut off with a brine made of 1 teaspoon non-iodised salt dissolved in 1 pint filtered or non-chlorinated water.
  3. Pour the salt brine, if necessary, over the cabbage and spices. Gently press down on the cabbage and spices to release any air bubbles and to submerge them in the brine. Cover the jar loosely with a lid. Place the jar on a plate to catch any overflow that may happen once active fermentation gets going. Leave the jars at room temperature for 3 days. During this time, remove the covers at least once a day and check to see that the vegetables are still submerged in the brine (add additional salt brine if necessary). You should start to see some bubbles on top – a sign that fermentation is underway.
  4. By the end of the 3 days, the sauerkraut should have a clean, lightly sour smell and taste. Put the jars in the refrigerator (no need to put plates under them at this stage). Wait at least 5 more days for the flavor of your sauerkraut to develop. This recipe also works well with red cabbage.

Fermented Vegetables – Why? Tangy tasting, mineral rich, nutritionally dense, gut healing to name a few…

Lacto-fermentation is the process that produces traditional dill pickles, kimchi and sauerkraut.

Lactic acid is a natural preservative that inhibits the growth of harmful bacteria.

The “lacto” portion of the term refers to a specific species of bacteria, namely Lactobacillus. Various strains of these bacteria are present on the surface of all plants, especially those growing close to the ground, and are also common to the gastrointestinal tracts, mouths, and vaginas of humans and other animal species.

Lactobacillus bacteria have the ability to convert sugars into lactic acid. The Lactobacillus strain is so named because it was first studied in milk ferments. These bacteria readily use lactose or other sugars and convert them quickly and easily to lactic acid. However, lacto-fermentation does not necessarily need to involve dairy products.

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