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
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
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
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)
- 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)
- 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.
- 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.
- 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.
