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Coconut Ice Lemon Truffles

September 18, 2015 by admin Leave a Comment

Coconut-ice

 

I always loved coconut ice as a child but as it’s loaded with sugar I haven’t eaten it in years so I decided to make my healthy equivalent. Coconut has become increasingly popular as a health food and you can understand why when there are over 1,500 studies showing that it supports weight loss, balances blood sugar, kills candida, improves energy and so much more.  With very little added sweetener these energy bites have a subtle flavour of lemon that are guaranteed to have everyone asking for the recipe!

If you are doing an elimination diet protocol to test for food allergies then these coconut truffles make the perfect substitute for an indulgent treat.  Nut free, egg free, grain free they contain super healthy coconut ingredients that are very gentle on the digestive system.

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Coconut Ice Lemon Truffles
Author: Vanessa Woozley
Prep time:  10 mins
Total time:  10 mins
Serves: 16
 
Ingredients
  • 1 cup of desiccated coconut (additive free)
  • 2 tablespoons of coconut oil
  • 3 tablespoons of coconut flour
  • ½ teaspoon of vanilla powder
  • 1 tablespoon of maple syrup
  • 1 tablespoon of tahini
  • Juice and zest of ½ a lemon or 4 drops of food grade essential oil
Instructions
  1. Put all the ingredients in a food processor and blend until smooth
  2. Roll into small balls the size of ping pong balls
  3. Pour a little extra desiccated coconut on a plate and roll the balls in the coconut to coat
  4. Refrigerate to harden and devour!
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Filed Under: Dessert, Uncategorized

Creamy Fermented Lemongrass Salad Dressing

July 23, 2015 by admin Leave a Comment

lemongrass-dressing

This recipe has become my new favourite, I’m devouring it on everything – quinoa salad, as a sauce on my rib eye steak! Full of nourishing fats, it’s quite rich so go sparingly but by making a jar, you can store it in your fridge and by adding some fermented sauerkraut juice it will keep for several weeks (the luscious pink colour comes from my signature purple kraut).

lemongrass-dressing

Olive Oil is a staple of the Mediterranean diet, renowned for reducing the risk of cardiovascular disease, it is also a great source of Vitamin E which improves the health of your skin.  Not all olive oils are created equal, to receive the health benefits of olive oil purchase extra virgin, this signifies it has been cold-pressed without heating thus preserving the goodness of the olives.

I have used an essential oil in this recipe but please note you must use a 100% pure essential oil, a therapeutic grade oil that contains the plant and nothing else.  These are not the same as the ones that you purchase in health food shops which may claim they are 100% natural but will likely contain synthetic ingredients and are unsafe to consume.  For more details on how to source essential oils that are completely safe for cooking please contact me on vanessa@blog.thelifesutra.com

Lemongrass oil is used for promoting healthy digestion and detoxifying the body. In a very concentrated form, you will only need 2 drops of the this very special oil to provide a beautifully aromatic dressing.

Alternatively,  if you don’t have essential oils use a squeeze of lime juice in your dressing instead.

 

 

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Creamy Fermented Lemongrass Salad Dressing
Author: Vanessa Woozley
Prep time:  5 mins
Total time:  5 mins
 
Ingredients
  • ½ cup of extra virgin olive oil
  • 4 teablespoons of tahini
  • 1 teaspoon of sesame oil
  • 3 tablespoons of raw apple cider vinegar
  • 2 tablespoons of kraut juice
  • ½ teaspon of raw honey
  • 2 drops of lemongrass essential oil* or juice of ½ a lime
Instructions
  1. Mix all ingredients in a small kilner jar or jam jar
  2. Place jar in fridge
  3. Good quality olive oil will harden in the fridge so you may need to add a little from a room temp bottle to soften and our.
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* Only essential oils certified as safe to be used internally can be used in recipes so if in doubt please use lime juice.

Filed Under: Uncategorized

Easy Coronation chicken

July 14, 2015 by admin Leave a Comment

 

coronationchicken

This is what I make with my leftover roast chicken, alternatively you can use some chicken thighs which have the nutritious darker meat.  Many people opt for the chicken breast thinking they are going for the lower fat healthier option but did you know that the brown muscle meat contains large quantities of iron, zinc and B vitamins used for cell metabolism and are therefore key to sustaining energy levels.  The muscle meat also contains higher amounts of saturated fat which have been vindicated from health risks so you can enjoy the inexpensive tastier cuts of meat.

I love coronation chicken, hands down it is one my favorite salad side dishes, it’s also perfect for a crispy jacket potato too – simple healthy whole-food nutrition.

 

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Coronation chicken
Author: Vanessa Woozley
 
Ingredients
  • 6 chicken thighs
  • ½ a cup of homemade mayonnaise
  • 1 tablespoon of medium curry powder
  • ¼ cup of walnuts
  • ¼ cup of raisons
Instructions
  1. Poach the thicken thighs in simmering water for 18-20 minutes with the lid on.
  2. Flake the chicken away from the bones
  3. Mix the other ingredients in a bowl and taste, adjust curry powder according to your liking or add more mayonnaise to make it milder
  4. Coat the chicken with the sauce and serve
  5. Delicious over salad or jacket potato
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Filed Under: Uncategorized

Fermented Mayonnaise

June 17, 2015 by admin 8 Comments

mayo

I love mayonnaise and this creamy home-made variety tastes in my opinion far superior to shop bought ones.  If you use free-range (preferably organic) eggs you also get a completely different colour mayonnaise and grass-foraging chickens have healthier Omega 3 containing eggs. I’m sure you’ve noticed the difference in yolk colours but when you crack an egg from a free range egg, you get a vibrant nearly orange coloured yolk, compare this to a barn coloured egg yolk and you’ll get an insipid pale yellow mayonnaise.

Having used olive oil in the past, I prefer avocado oil, it doesn’t have the overpowering flavour coming through the mayonnaise.  Avocado oil is also high in Vitamin E which is reputed for its health benefits to the skin.  Avocado oil has been used in studies for healing wounds and found particularly useful for those who suffer with psoriasis.

I used to be nervous of making mayonnaise thinking it would curdle or take ages to make but moving towards a whole-food life, I decided to make this healthier swap and I’ve never looked back. This takes me 3 minutes maximum from start to finish and then you can ferment the mayonnaise in the most natural way possible using whey that you can extract from your kefir.

To obtain the whey from kefir watch my YouTube clip

5.0 from 5 reviews
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Fermented Mayonnaise
Author: Vanessa Woozley
Recipe type: Fermented Mayonnaise
Prep time:  5 mins
Total time:  5 mins
 
Ingredients
  • 1 cup of avocado oil
  • 2 eggs room temperature
  • Juice from half a lemon
  • ½ a teaspoon of mustard powder
  • 2 tablespoons of whey
  • Pinch of sea salt
Instructions
  1. Add all the ingredients apart (from the whey) to a mason jar
  2. Place a stick blender in the bottom of the jar and blend on full power until the mayo emulsifies and thickens, takes about 1 minute
  3. Stir in the whey
  4. Close the lid on the jar and allow to ferment at room temperature for 5 hours.
  5. Then place the mayonnnaise in the fridge where it will keep for several weeks, although it never lasts that long in my house!
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Filed Under: Dips, Probiotics, Recipes, Salads, Uncategorized

Fermented Spicy Salsa

June 4, 2015 by admin 2 Comments

I love salsa, what I don’t love is the sugar and other fillers that are added to shop bought salsa.  Most people who endeavour to eat healthily will make their own whole-food equivalent of their favourite food but the biggest challenge is keeping it fresh without preservatives.

salsa3
This is the beautiful thing about fermentation, you can make one big batch of your favourite food, allow it to ferment for a period of time (according to ferment) and then it will keep fresh for several months. Not only is it completely safe, (there has never been a recorded person in history becoming seriously ill from fermented foods) but fermentation also enhances all the nutrition in that food and provides trillions of beneficial bacteria to your body. Check out this post for more information about the healing capacity of fermented foods.

This salsa is nutritionally superior and tastes amazing.  Add chilli amount to taste, I add the seeds because I like it hot but leave them out if you prefer a milder salsa.

Spicy foods have been proven to improve satiety so have also been used as a weight loss tool.  Research also suggests that capsaicin can increase fat burning by 16%.

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Fermented Spicy Salsa
Author: Vanessa Woozley
Recipe type: Fermented Spicy Salsa
Prep time:  10 mins
Total time:  10 mins
 
Ingredients
  • 1 punnet of cherry tomatoes
  • 5 large tomatoes
  • 1 red onion
  • 1 hot red chilli
  • bunch of fresh mint
  • 1 lime
  • 2 tablespoons of natural sea salt
Instructions
  1. Put all the ingredients apart from half an onion into a food processor, squeezing the juice from the lime in and adding a little zest, continue to blend until combined but still has some texture - you don't want a sauce!
  2. Add the extra half an onion in chopped small so that it add more crunch to your salsa
  3. Stir in the salt and put into a mason jar, close lid and add leave for 7 days before transferring to a refrigerator, this is a delicious accompaniment to some fish or on top of a jacket potato.
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Filed Under: Probiotics, Recipes, Uncategorized

Beetroot, Fennel and Mandarin Ferment

May 20, 2015 by admin 2 Comments

beetroot-fennel

Guest post from Jamie Raftery, Michelin trained chef.  Jamie has worked with an amazing variety of inspiring mentors throughout his career, including Michael Caines, Gordon Ramsay, after winning the Ramsay scholarship in 2007, Rasmus Kofoed, the gold, silver and bronze Bocuse d’or culinary super-hero from Denmark, Marcus Wareing, Heston Bluementhal, Corey Lee, Clare Clarke and Angela Hartnett.

Jamie is currently studying holistic nutrition. Drawing on his experience and knowledge he is developing techniques, dishes and a range of products with the ultimate goal of opening his own restaurant and inspiring people with healthier food. Jamie is currently showcasing his products and dishes through a combination of pop-up dining events, collaborations with holistic practitioners and restaurant consultancy throughout the UK and can be found here as The Holistic Chef.

Here is one of Jamie’s simple but mouthwatering recipes that I can’t wait to try.

jamie-prep

 

Jamie2-prep

Both Jamie and I can be found at the Fermentation Masterclass at Newlyn’s Cookery School, 28th June 2015, where Jamie will be serving lunch and sharing knowledge and recipes, click here for more details.

 

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Beetroot, Fennel and Mandarin Ferment
Author: Vanessa Woozley
Recipe type: Fermentation
Prep time:  10 mins
Total time:  10 mins
 
Ingredients
  • 2 large red beetroot
  • 2 heads of baby fennel or 1 large fennel
  • 2 mandarins
  • 1 tablespoon of Malden salt
Instructions
  1. Grate the beetroot
  2. Very thinly slice the fennel
  3. Squeeze the juice from 2 mandarins
  4. Add the vegetables to a kilner or mason jar
  5. Cover the beetroot in the salt and kneed to release the juices
  6. Mix with the juice and fennel and push down firmly into a kilner / mason jar
  7. Close lid and allow to ferment at room temperature for 2-3 days
  8. Transfer to the fridge and serve
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Filed Under: Probiotics, Recipes, Uncategorized

Fermented Ginger and Orange Carrots

May 6, 2015 by admin Leave a Comment

ginger-orange-carrots

Fermented ginger carrots supply the perfect marriage between sweet, citrus carrots and tangy ginger, I love this combination and it’s perfect paired with a crisp salad on a summer day.

Really simple to make, the liquids release really easily from the carrots as they start to produce lactobacillus, the sour tasting lacto-fermented form of bacteria.  Fermented foods are full of probiotic goodness giving you abundant health but most of all it tastes really delicious and like sauerkraut is a really simple way to start.

If you don’t like ginger you can leave it out or interchange it with some garlic or a freshly grated apple.

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Fermented Ginger, Orange Carrots
Author: Vanessa Woozley
Recipe type: Fermented Ginger Carrots
Prep time:  15 mins
Total time:  15 mins
 
Ingredients
  • 1 large bag of carrots
  • 1 cm root of fresh ginger
  • Juice and zest of half an organge
  • 1 tablespoon of natural salt
  • Either 2 tablespoons of whey or an extra 1 tablespoon of salt
  • 1 litre mason jar
Instructions
  1. Grate the carrot using the large grate on your standard grater
  2. Peel the ginger to remove the outer skin and use the fine grater to grate the ginger finely
  3. Grate half an orange and squeeze the juice.
  4. Add the ingredients into a bowl and sprinkle with sea salt and / or you whey is using
  5. Kneed and squeeze the carrot and ginger in a bowl to release the natural juices from the vegetables
  6. Push the carrots and ginger into a mason jar and press down firmly
  7. Keep pushing until the juice rises above the carrots then close the lid and leave to ferment for 3 days
3.2.2925

 

Filed Under: Probiotics, Recipes, Uncategorized

Curry Kraut

May 6, 2015 by admin Leave a Comment

currykraut

This week I have Michelle Knox guest posting one of her wonderful recipes.  Michelle can be found at Sprouts, Krauts and Spice and has a real passion for adding unusual spices to her fermentation recipes. These wonderful spices have some incredible health benefits, check out this article with scientific literature about the benefits of black seed also called Nigella Sativa.  I can’t wait to try this recipe and we certainly share a passion for sprouts that are so easy and nutritious to make.  Please read Michelle’s amazing healing journey below and be encouraged to give fermentation a try.

My name is Michelle Knox. After being sick and in pain for forty years, I finally discovered the link between good health and good Food!!! I was crippled with Rheumatoid Arthritis, Diverticulitis, Fibromyalgia, Hiatal Hernia, Migraines, Ankylosing Spondylitis and many other potentially serious diagnoses for decades… I was Eating what I believed to be the ‘Most nutritious diet” in the world… I was a Vegetarian/Vegan/Raw Vegan…. And I was getting steadily sicker and collecting yet more dread diseases!!! How could that even be???  I listened to my doctors for years telling me “If it hurts, rest it!!” And I obeyed.. Spending hours and days and years curled on the couch with heating pads that I would move from area to area in hopes of alleviating the pain…

And then… I got really tired of all that!!!  I discovered that eating The Most Nutritious Food that you can possibly find, will help you rid your body of the symptoms that plague you!!!  Eating foods that have No ingredient label, No spokesperson, No commercial, No pyramid scheme, and Nothing fake, can have a tremendous difference on how you feel!!!  Now in my fifties, I am in better health than I Ever have been, I ditched my prescriptions, started going to a fitness class, and I have entirely changed the way I eat, and how I feel about food!!

I’d like to take you all on a journey.. My journey… Discovering Fresh, Clean, Wholesome food and learning how to prepare it in such a delicious way that it’s really irresistible!! Discovering fermented foods and how they can work to heal your gut – and your whole body!! Discovering healing spices from around the world and learning how they can not only impact your health, but make your food seriously Wonderful!!!

Michelle Knox can be found at https://sproutskrautsandspice.wordpress.com/

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Curry Kraut
Author: Michelle Knox
Prep time:  15 mins
Total time:  15 mins
 
Ingredients
  • 2 heads of cabbage - chopped ( not too finely)
  • 2 T sea salt
  • 1 red onion - chopped
  • 1 cup shredded carrots
  • 1 T hot curry powder
  • 1 T ground turmeric
  • 1 T nigella Sativa seeds
  • 1 T Ajwan seeds
  • 1 tsp Sumac
  • 1 tsp black pepper
  • 1T chopped garlic
  • 2 T grated ginger
  • ½ tsp cayenne pepper
Instructions
  1. Mix together and beat it up til the brine is about an inch deep on the bottom you your bowl.
  2. Press tightly into a ½ gallon mason jar.
  3. Weight down and close tightly.
  4. Put in a dark cupboard for a month without messing with it!!!
  5. I put a plastic bowl underneath the jar just in case
  6. Waiting a month is the hardest part!!!
3.2.2925

 

Filed Under: Probiotics, Recipes, Uncategorized

Banana, Coconut Breakfast Pancakes with Strawberry Kefir

April 22, 2015 by admin 6 Comments

panckaes

One of the questions I get asked the most is what to eat for a healthy breakfast.  Many people want to avoid the sugar-loaded cereals but have a breakfast that will convert even the fussiest of children, so I present you with.. pancakes!  I appreciate that Mum’s with a few mouths to feed might not have time to make these in the morning but these are certainly worth the effort at the weekend!  If you ask my daughter what her favourite food is, she will definitely say “Mamma’s pancakes” (maybe interchanged with sausages).

I serve these pancakes with kefir yoghurt, it is one of the most potent fermented foods that you can consume, full of probiotic goodness, we consume daily to keep our gut flora full of healthy bacteria.  This yoghurt can be made from either kefir grains or a starter culture but if you haven’t started fermenting yet, I would highly recommend buying some coyo from your local supermarket, a coconut milk based yogurt. *Please note coyo does not provide a therapeutic strength probiotic to repopulate your healthy bacteria but it does provide a delicious alternative.

Linseeds (sometimes called flaxseeds) provide a really healthy addition of nutrients to breakfast. Unfortunately they are not the best source of Omega 3 as many health proponents claim because your body is not very efficient at converting Alpha-Linolenic Acid (in linseeds) into EHA or DPA, the types of Omega 3 in the body.  They do however provide plenty of fibre and magnesium which is good for digestive health.  They also contain lignans which have estrogenic properties so they are really helpful for menopausal women.  Linseeds want to be freshly ground to retain maximum nutrition once they are exposed to air they lose much of their value.

Tip: Make sure your bananas are really ripe for his recipe so this is great way to use up those really black ones that are left in the bowl.

4.0 from 1 reviews
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Banana Coconut Breakfast Pancakes with Strawberry Kefir
Author: Vanessa Woozley
Recipe type: Banana and Coconut Pancakes
Cuisine: Breakfast
Prep time:  10 mins
Cook time:  10 mins
Total time:  20 mins
Serves: 2
 
Ingredients
  • 2 very ripe bananas mashed
  • 1 tablespoon of coconut flour
  • 2 heaped tablespoons of almond butter
  • 1 tablespoon of whole linseeds
  • 2 eggs
  • 1 tablespoon of coconut oil
  • 5 strawberries
  • 1 cup of kefir yoghurt or coyo
  • Cacao nibs for decoration
Instructions
  1. Blend the bananas, flour almond butter, flax seeds and eggs together using a food processor or hand blender to create a batter
  2. Heat a skillet or frying pan on low and add 1 teaspoon of coconut oil to the pan
  3. Drop 1 heaped tablespoon of the batter into the pan to form rounds, I normally cook 3 at the same time
  4. When you start to see little bubbles forming in the middle they are ready to flip and cook the other side
  5. Pour Kefir yoghurt or regular coyo yoghurt into a liquidiser with the strawberries and blend
  6. Pour on top of the pancakes and sprinkle with cacao nibs
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Filed Under: Breakfast, Recipes, Uncategorized

The GAPS Diet Protocol

April 22, 2015 by admin Leave a Comment

GAPS-Protocol

Most people who know me personally know that I’m a strong advocate of the GAPS diet and that the GAPS Protocol has made a big impact healing my family.   It has recently made huge waves on the Internet, it is frequently used by those practicing Natropathic Nutritional Therapy or Functional Medicine and you will find thousands of testimonies all over the Internet from families attesting to its healing capacity. The GAPS premise in the main can be very simple to implement – remove certain inflammatory food groups and introduce foods that heal, allowing the the gut to rest and repair.  For more serious conditions a GAPS healing protocol will entail implementing a diet plan, whilst taking steps to reduce toxicity in the surrounding environment and using minimal supplements where required.

GAPS, standing for Gut and Psychology Syndrome or Gut and Physiology Syndrome, is a strategy developed by Dr Natasha Campbell McBride, a trained Doctor with a post graduate in Neurology and Human Nutrition who resides in the UK.  The protocol is used for a variety of conditions, many that will overlap and some that will not even fit into a diagnostic box.  Here are some of the most common:

  • Autism, ADHD, Schizophrenia, bi-polar and depression
  • Auto-immune conditions of which there are now over 200 (including coeliac disease, rheumatoid arthritis, Lupus, Crohn’s, diabetes type 1 and more)
  • Atopic conditions such as allergies, asthma and eczema
  • Chronic Fatigue, fibromyalgia, ME
  • Digestive conditions such as IBS and gastritis

GAPS is developed from the conclusion that first and foremost these conditions begin in the gut and advancing scientific literature lays out foundations for a new blueprint in how we treat disease.  Hippocrates, the very famous physician who lived over 2000 years ago once said ‘All disease is born in the gut’ and modern science is pioneering that chronic metabolic diseases like those mentioned above, which are prevalent in today’s society, stem from what is now termed professionally as intestinal permeability but also commonly referred to as leaky gut.  Despite the symptom, what all these diseases have common is gut dysbiosis (abnormal gut flora).

The GAPS Protocol is an advanced solution that aims to:

  • Repair the intestinal lining
  • Provide a diet that is gentle and soothing to the digestive tract
  • Repopulate beneficial bacteria into the gut
  • Remove an overload of toxins and pathogenic (unhealthy) bacteria

When following the GAPS diet you would look to remove the following foods:

  • All grains
  • Refined sugar
  • Starchy vegetables such as potatoes and parsnips
  • Processed foods

What you are left with is a very nutrient-dense traditional diet, as close to nature as possible:

  • Bone broth
  • Grass-fed meat
  • Fish
  • Seafood
  • Organic vegetables and fruit
  • Eggs
  • Nuts and seeds
  • Avocado
  • Healthy fats – ghee, coconut oil, animals fats
  • Raw and cultured dairy
  • Fermented foods

Fermented foods are core to the healing process, not only are they inexpensive and simple to make but provide a powerful medicinal treatment. These foods proliferate your gut microbiome (the gut flora which hosts the bacteria in your gut) with healthy bacteria which will eventually crowd out the pathogens. They also have many other very important functions as listed here.

GAPS Controversy
When you google GAPS, it must be noted you will find some Doctors critical of the GAPS diet because there have up until now been no clinical trials of this treatment, they will state that the science is “unfounded” and “experimental”. This will soon be changing as a study has received funding from Virginia Commonwealth University by Austen M. Mulluy PhD and the results will be published shortly.

This certainly didn’t deter me because more importantly when you break apart the components of the GAPS diet there are thousands of studies that prove:

  • Probiotics remove toxins, improve digestion, immunity and more
  • Bone Broth provides collagen that heals and seals the gut
  • Real whole-food nutrition supplies vitamins and minerals for optimum health
  • Grains (when not prepared properly) are problematic for a large proportion of the population
  • Healthy fats are a necessity for heart health, brain function

Anecdotal it may be, I have seen the results that have worked for each and every one of my family. Nothing has 100% success rate because we are all biologically unique but when properly implementing a diet of whole-food nutrition you ultimately risk very little and have so much to gain.

Look at your symptoms kindly as a warning that your health needs your attention, give your body the right tools and it has an incredible capacity to heal.

If you would like to learn more about GAPS please subscribe to my newsletter or if you would like to discuss how you implement the GAPS protocol please contact me for an appointment.

Filed Under: Adults, Children, Nutrition, Uncategorized

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