Kimchi Recipe

Kimchi Recipe

Following on from the previous post on the importance of gut health, we have included our very own recipe for making this probiotic rich food at home.

You can really play around and substitute different ingredients and use up what you have in the cupboard- you can even add things like seaweed, fennel, jerusalem artichoke, beetroot! 

Ingredients 

1 cabbage (you can use any kind, but the typical one is napa or sweetheart)
1 daikon radish
2 carrots
2 onions (you can add spring onions or leeks as well)
3/4 cloves of garlic
3/4 hot red chillies (or you can use the typical korean chilli paste- Gochugaru)
3/4 tablespoon freshly grated ginger 

Sea salt 


- Make a brine by mixing 4 tablespoons of salt per litre of filtered water- the brine should taste very salty.
- Chop the cabbage, radish and carrots (and any other veg you want to include). 
- Soak the chopped veggies in the brine, for a few hours at least, and best overnight. Use a plate to make sure they're all covered keep any veggies from submerging.
-Create a paste with the spices - onion, garlic, chilli, ginger (again adding any extras you may want eg turmeric, coriander or dill seeds). You can either blend this all together or use a pestle and mortar. 
- Once the vegetables have soaked, remove from the brine keeping the brine handy as you may need it later on.
- Taste the veggies, they should taste salty but not unpleasantly salty. If they are too salty you can rinse them, or if you can't taste any salt then add a couple of teaspoons and mix well. 
-Mix the veggies with the spice paste, making sure they are all coated. 
- Stuff everything in a sterilised glass jar making sure to compress the veg so its all submerged. You can put a plate on top to help, or use a bag filled with water. 
- Leave to ferment in a warm place for three days or longer- this part is up to your taste buds. Once it is to your taste take out and put in the fridge where it will continue to ferment slowly.
- Enjoy!

You can add a little with your meals everyday and this will really help support that good bacteria in your gut! YUM!

All About Gut Health

How to love your gut

All about your gut health, its links to mental health and what you can do to nourish your gut bacteria.

Research has now confirmed that our gut microbiome could be the key to our health. The microbiome is a collection of 100 trillion micro organisms, including bacteria, viruses and fungi which live in our gut. They are so vital to our health that the microbiome is now being considered as another vital organ that can affect digestion, mood, hormone balance, the immune system and cognitive function. The gut supports a healthy immune response, and in turn helps to fight off harmful bacteria and viruses and maintain a healthy and balanced state of health.

There is strong evidence that suggests an indisputable link between our gut health and mental health. The microbiome and central nervous system interact with each other to help regulate stress, anxiety and memory. It is no coincidence that we often feel 'butterflies' in our stomach when we are nervous or excited and use the phrase 'trust your gut'; this is because scientists are now finding that there is in fact, a direct link between the two organs. 

Research has found that one bacteria in particular 'bifidio bacterium longum' dampens down the stress response, which decreases anxiety and can help to improve overall mood. This strain can be found in most probiotic supplements as well as in a variety of food. This suggests that by nurturing our gut microbiome we are in fact also helping to improve our general mood, reduce anxiety and live a happier, healthier day to day life.

One of the key factors in supporting the gut bacteria is diversity- this means eating a wide range of foods and increasing fibre intake. 


5 ways to support your gut health

Fermented foods: Increase your intake of fermented foods such as kefir, kombucha, kimchi and sauerkraut. You can do all of these at home, as a starter you may need kefir grains or a kombucha scoby. Plenty of people give them away, so do check in your local community.
Check our other post for our recipe on a homemade kimchi- you can experiment with any ingredients you have in your fridge (I have even included seaweed in one of my krauts- it was incredible!).



Fibre: Eat a fibre rich diet, including as many wholegrains as possible, plenty of fruit and lots of nuts and seeds. Foods especially rich in fibre include lentils, chickpeas, artichokes, broccoli, chia seeds and oats amongst others. 

Avoid processed foods: Avoiding foods with lots of chemicals and artificial sweeteners- making recipes from scratch at home is a good way to do this. Try to reduce your refined sugar intake as much as possible. If you do have a sweet tooth, you can substitute with a natural sugar lower on the GI (glycemic index) such as coconut palm sugar or agave syrup. 

Get dirty: Scientists are recommending farm visits, getting hands dirty in the soil and playing with animals. Introducing our microbiome to varied forms of bacteria helps to strengthen it which in turn strengthens the immune system. As if we needed another excuse to get in the garden!

Probiotic Supplements: Taking a daily probiotic supplement is a great way to ensure your body is getting as much good bacteria as possible. 

Warming Winter - Ginger, Lime & Maca Green Smoothie

This is a great winter smoothie with the freshness of the greens and the warming of the ginger & macs combo.

Ingredients to whizz into your blender

200ml 100% Apple Juice

1 x Banana
1 x 2-3cm of Fresh Root Ginger
½ lime juice
2 handfuls of Baby Spinach
1 ½ Tbsp of Maca Powder

Serves 2 large glasses

* if you want a creamy smoothie - add a fresh avocado

Chia Seeds - A Fantastic Aid to Weight Loss

I personally find these seeds to be the best aid in weight control (apart from avoiding too much sugar and any processed foods)

Rich in omega-3 fatty acids, calcium, and iron, chia seeds are great for weight loss because they act like a sponge, absorbing sugar and stabilizing blood sugar levels.

Chia seeds can help you lose weight by eliminating hunger. 

1. Chia Seeds have a high soluble fiber content, these tiny seeds can hold up to twenty times their weight in water.  When they are mixed with liquid, they form a gel in your stomach that curb your calorie intake by making you feel full longer and they absorb excess moisture, which makes feel you have eaten more than you really have.

2. Chia digest slowly, which means you will feel fuller and more satisfied for longer.

3. Chia is high in nutrition, which nourishes your body and helps you feel satisfied.

4. If you are have 1 Tablespoon of Chia that contains: 2 grams protein, 68 calories, 5.5 grams of fiber, B vitamins, 9 percent calcium, 7 percent iron and only 2.5 mg sodium.

To lose weight with chia seeds, have the chia seeds for breakfast and prior to each meal. Drink with plenty of water. The chia seeds should provide energy for your workout and keep you satisfied so you don't snack or overeat.

http://www.detoxtrading.co.uk/chia.htm

Easy digestion trick to survive the Xmas Dinner

Going to eat a heavy christmas dinner? - you can aid your digestion by taking 1 Digestive Enzyme tablet just as the meal arrives.
This will help you stomach to easily digest the denser foods.

Take Essential Digestive Plus™ to help support:

 Healthy Digestion with Enzymes Replacement.
 Healthy Bifidobacterium Growth with Inulin.
 Improved Absorption of Essential Minerals.
 Improved Synthesis of Vitamins.
 Relief from Food Allergies.
 Relief from Indigestion and Discomfort.
 Balanced Gut Flora Composition and Colonic Function.