So, after much procrastination, I have finally put together an awesome new workshop on all things fermented!
For those of you who are not familiar with the terms microbiome, probiotics, prebiotics or fermentation, let me enlighten you!!
The microbiome could just be the most important indicator of our health on every level. It's so important that it is being classed as an independent organ, as important as the heart, liver, and kidneys!
For those of you not familiar with the term, it refers to our gut bacteria, the trillions of beneficial bacteria that live in our colon. We tend to group bacteria together as bad and something to be destroyed, hence the huge focus on antibacterial sprays, hand washes and of course antibiotics. Now while antibiotics are essential and can be lifesaving, they tend to be over prescribed, for simple infections our immune systems can deal with. A side effect of antibiotics is that they tend to kill off both good and bad bacteria so our immune system is compromised.
Our immune system largely exists in our gut and is massively affected by the foods we choose to eat, drugs we take, environmental toxins, chemicals, stress and alcohol. We are all familiar with the term "gut feeling" The majority of our happy hormone serotonin is produced in the gut, along with numerous other hormones.
Our gut bacteria are responsible for breaking down starches to simple sugars, proteins to amino acids, they produce B vitamins, folic acid and vitamin K, break down phytic acid which can bind with iron and zinc and make them unavailable. So the microbiome has a massive effect on the digestive system. Optimising gut bacteria can alleviate many symptoms of IBS, crohns disease, colitis and leaky gut.
There are literally no health issues that fermented foods can't help with,
autoimmune disease, asthma and allergies, skin problems, kidney problems, depression, the list is endless.
Fermented foods and drinks have been around for hundreds of years, every traditional culture has their own version. Fermentation was used to preserve food, long before the days of refrigeration and freezers. The interesting thing is that traditional processes result in a food with higher nutritional value, increased vitamins, beneficial bacteria and a lot of problem compounds, like phytic acid and gluten broken down.
In our so called modern culture we have introduced pasteurisation to kill off any pathogenic bacteria but at the same time destroying all the good bacteria which could benefit our health, along with countless other beneficial enzymes, which help us to digest and utilise the nutrients in the food. So in effect we end up with a food or product of lesser nutritional value than the one we started with. Add countless preservatives, mostly chemicals and you have another problem, these chemicals adversely affect our beneficial gut bacteria too!
So you can see how easily our gut bacteria can be destroyed and we suffer the consequences. Another important fact to consider is that these beneficial bacteria, if you are fortunate enough to have any, need to be fed and they need fibre, lots of it which comes from plants, fruits, veggies and wholefoods. So if your diet is lacking in fibre, which it will be if you eat a standard western diet, heavy on processed foods, meat and dairy, then your gut bacteria will be unbalanced in favour of the bad guys, which thrive on sugar!
So let me rewind and simplify this. We need to eat a diet with adequate amounts of fibre to support good gut bacteria. Stress, sugar, artificial sweeteners, chemicals, alcohol, antibiotics, environmental toxins all adversely affect the balance of bacteria in our gut.
So what can we do about it?
It's all very well to feed the existing strains of bacteria but what is more exciting and impacting is to eat foods containing lots of these beneficial microbes. It doesn't take long to recolonise the gut and the more fermented foods and drinks you consume, the stronger and more diverse your gut bacteria will be.
Just think of it as having your own wee army, fighting off foreign invaders, pre digesting food, reducing inflammation, increasing your energy, strengthening your immune system, boosting metabolism and creating vibrant great health for you!
Probiotic yoghurt type drinks like Actimel and Yakult, widely advertised as promoting gut health are not terribly effective and contain only a few strains of bacteria, which are mostly destroyed in the acid of our stomach and don't make it to the colon where they need to be to do their job. A much better idea is to learn to make your own much more potent and effective fermented foods and drinks at home!
The TV programme, Trust me I'm a Doctor a few weeks ago set up an interesting comparison of Yoghurt Drinks, Home made kefir and a diet high in prebiotics, on gut bacteria. Not surprisingly, the home made kefir group came out on top, followed by the diet group. The yoghurt drinks had the least impact on bacterial diversity. Home made kefir can contain up to 40 different beneficial strains of bacteria compared to yoghurt type drinks which contain 3 or 4. These drinks also contain added sugar which we don't need!
So this brings me back to my new Introduction to Fermentation Workshop, which covers fermented veggies, including sauerkraut and its spicy cousin Kimchi, Kombucha, a deliciously refreshing drink made from sweetened fermented green tea and Switchel, made from already fermented apple cider vinegar, ginger, lemon and maple syrup.
Kefir, both coconut kefir and dairy which can be easily made into a probiotic rich cream cheese. Coconut kefir makes delicious smoothies, ice cream and salad dressings.
Sourdough, the most delicious, nutritious bread on the planet, which lots of folks with gluten intolerance can eat without digestive upset. The gluten is broken down during the long fermentation process. Sourdough has only three ingredients, flour, water and salt. Compare that to commercially produced bread with all sorts of flour improvers, preservatives and chemicals added. It's no wonder people have problems digesting it!!
The point of the workshop is to introduce all the different types of fermented foods and drinks, along with equipment needed, cultures, recipes, with clear instructions and plenty of opportunity to taste all the foods and drinks, so you can make an informed decision about which foods and drinks best suit your tastebuds and lifestyle.
I can't lie and say that fermenting your own foods and drinks is a breeze, but I have been fermenting for years and have learned from experience so now I want to pass on my quite extensive knowledge, in the hope that it will inspire you to introduce these amazing superfoods and drinks into your diet. I have simplified and adapted methods to be as straightforward as possible. For example Switchel can be made overnight, using already fermented apple cider vinegar, into a delicious drink flavoured with lemon, ginger and maple syrup, with benefits similar to kombucha, which can take a few weeks to brew and requires a culture called a Scoby, which needs looking after and feeding, much like a wee pet!
Kefir can be made in less than 24 hours with live kefir grains and organic milk, its just a matter of getting the conditions right and knowing what the finished product is supposed to taste like and what to do if it goes wrong. Sometimes we can be put off before we get started so I hope you can learn from my mistakes!
I will be running regular Fermentation Workshops over the next few months so please contact me if you are interested.
It could just be the best decision you make for your health!
Dates for April are Saturday 8th and Saturday 22nd, from 11am till 3pm.
The cost is £65 and includes lots of delicious food, book recommendations, instructions, recipes, equipment costs and plenty of support and guidance to start your own Fermented Food Journey!
You can contact me here to book a place. Maximum of 6 people per workshop .
I look forward to seeing you...
...your health in your hands....
So this week I was inspired by these very colourful beetroot and spinach wraps from Marks and Spencer.
I just love colourful food and try to eat the rainbow every day, and no I don't mean a bag of multicoloured skittles or smarties! I mean naturally brightly coloured food, which translates to lots of my favourite food, vegetables!
Orange sweet potatoes, yellow sweetcorn, purple kidney beans, red onions, green spinach and coriander, red tomatoes and red pepper.
Add a delicious avocado dressing and you have all the colours of the rainbow!
These wraps are just fantastic and so vibrant. I have to say the beetroot ones are my favourite, they are soft and slightly earthy and sweet which is just delicious! The spinach ones tasted a bit too vegetably so I wasn't quite so keen on them!
White tortilla wraps are perfect for this recipe too, I just fancied making something eye catching to post on my Instagram account!
So the filling for these delicious enchiladas are simply mashed sweet potato and spicy mexican flavoured beans, a perfect combination!
A tomato based sauce and a creamy avocado and coriander sauce finish these off rather nicely, although they would still be delicious with just the bean filling, if you don't have time to make the sauces!
So although there are a few different elements to this recipe, none of them are difficult and they can be prepared in advance, making these perfect for a weekend crowd pleasing dinner, which is also extremely healthy!!
So first of all you need to cook some sweet potato, then mash it! Then you need to prepare the beans, easy just open a tin and stir fry a few veggies with some seasoning. Next you need to make the tomato sauce, see recipe, or you can use salsa, mild, spicy, shop bought or home made! It's always good to have options!
We are a divided family when it comes to spicy food, so just adjust the amount of chilli powder accordingly!
I prefer to keep the mashed sweet potato as a separate layer but you can easily just mix the beans and mashed sweet potato together, which will incorporate all the lovely flavours!
So here are the ingredients you will need to make these awesome enchiladas!
Ingredients - makes 6 large enchiladas
For the Filling
1. In a medium saucepan over medium heat, heat oil and add all spices. Cook, stirring frequently, until fragrant, about a minute. Add onions, a couple pinches of salt and cook until softened, about 5 minutes. Add garlic and cook another couple minutes. If the pot gets dry at any point, add a little of the tomato juice from the can.
2. Pour can of tomatoes into the pot and cook for 5 minutes. Season to taste.
3. Carefully transfer the tomato mixture to a blender. Add pitted dates, tahini, lime juice and a couple tablespoons of the water. Blend on high, adding water to thin as needed, until desired consistency is reached. Season to taste.
4. Store leftovers in the fridge for up to one week.
Avocado Coriander Cream Sauce
Simply add all the ingredients to a food processor or blender and process until smooth and creamy. Add more water for a thinner consistency.
So although there are a few different elements to this recipe, you have options, and can buy shop bought salsa or spicy tomato sauce but do be aware of added sugar!
Just make the filling up, then you are good to go! The Avocado Sauce is optional but it is really delicious and simple to make. I really hope you give these a go, I have high hopes these will become a family favourite...!
......your health in your hands......
🍃 Health educator🍃