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Make Your Own Sauerkraut the Easy Way!

Make Your Own Sauerkraut the Easy Way!

by | Aug 11, 2023 | Immunity, Recipes

Woman inviting you into the website

Fermented food is so hot right now as it’s positive impact on gut, cardiovascular and immune system health is being rediscovered.

This is a natural way to make your own probiotics. Probiotics are used to replenish your good bacteria in your digestive tract. When your gut bacteria (also known as gut microbiome) are in balance, you absorb nutrients from your food much more easily and the gut can eliminate toxins, bad bacteria, chemicals and other waste products from your body.

Many different foods can be fermented, and already are – think sourdough bread, wine, beer, yoghurt, pickles, etc.

Making sauerkraut is super easy and a great one to start off with at home.

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Your Step by Step Guide to Making your own Sauerkraut

ALL YOU NEED IS:

½ head of a medium sized cabbage (I used ¼ white and ¼ purple for a bit of colour)

1 tblsp sea salt

WHAT TO DO:

Remove the outer leaves of the cabbage and discard. Thoroughly wash the cabbage. Leave a large leaf uncut to the side, and finely slice the rest of the it.

Place the sliced cabbage in a large bowl and sprinkle with salt. Wash your hands thoroughly and massage the cabbage for about 5 minutes. Really get in there and squeeeeeze it! You will notice a LOT of moisture coming out of the cabbage – this is exactly what you want.

Now grab small handfuls of the cabbage and squish it into a clean glass jar, pressing it down firmly as you go. I use a muddler to really squish it down and release the water. The cabbage must be covered in the liquid for the fermentation to take place.

NOTE:

The jar can be glass, but NOT metal, as the salt will corrode it. I use a mason jar as the metal lid has a coating on it to prevent this. (The mason jar lid is also perfect for releasing the gas that will build up as you don’t risk the lid flying off!) A 500ml jar works well for this amount of cabbage.

When all of the cabbage has been placed in the jar, place the large leaf over the top of the cut cabbage (it doesn’t matter if this leaf is covered by the water or not. It’s job is to hold down the rest of the cut cabbage. Make sure you leave a little bit of room at the top of the jar for the kraut to expand a little as it ferments.

Seal with the lid and leave on the kitchen bench, out of direct sunlight.

Now…wait for the magic!

I live in a temperate climate and I usually let mine ferment for 4 days, releasing the lid every day to let the gas out and taste it. You can leave it for up to 10 days if you want a stronger flavour (and stronger smell!!!!).

Once it’s at the taste you want, place it in the fridge – this will slow the fermentation process and keep the flavour constant.

Now it’s ready to eat.

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Susie Garden | Clinical Nutritionist & Naturopath

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I’m here to help with my proven method.

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The Top 5 Foods I Use to Help Me If I Get Sick

The Top 5 Foods I Use to Help Me If I Get Sick

by | Aug 9, 2023 | Immunity

Stop Winter Weight Gain With These Simple Tips

I don’t get sick very often, and it’s not because I’m ‘lucky’, it’s because I intentionally choose habits that will prevent me catching bugs.  But very occasionally, I do pick up a bug, and before I studied nutrition, I would just eat comfort foods and surrender to the illness and then crawl out from under my doona when it was all over.

Now I know that food is a very powerful tool in fighting off infection and regaining health quickly, so I’m sharing my top tips for what to do when illness strikes.

Unfortunately there’s very little that modern medicine can help with when it comes to cold and flu viruses.  However you CAN support your immune system to help your body heal itself.

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Here are my Top 5 Nutrition Tips for Healing:

1. Hydration.  Keeping the body hydrated helps your body eliminate wastes better, including the viruses and bacteria that your immune system is breaking down.  Sometimes the last thing you feel like doing is drinking water when you’re sick.  I always used to buy diet lemonade (which I CRINGE at now!) as I hated the taste of water when I was sick.  Here are some better suggestions:

  • Water with slices of lemon (or other fruit like strawberries, limes or even mint)

  • Sparkling water (without flavours – just add fruits as above)

  • Herbal teas, especially ones containing ginger, lemon, turmeric or peppermint, as they have immune supporting and/or decongestant properties

  • Juices like beetroot, carrot, ginger, turmeric, green leaves and apple.  I never drink straight fruit juice anymore due to the sugar content (yes, even if it’s freshly squeezed!)

2. Full Fat Natural Yoghurt.  The gut is where the majority of your immune system resides, and so it’s critical to ensure you provide the best environment for this system to thrive.  Eating probiotics from food sources are a great way to keep your gut microbiome healthy.  Other fermented foods such as sauerkraut and kefir are also great sources of healthy bacteria.  Yoghurt has the added benefit of Vitamin D which is also an important nutrient for our immune systems. Add your own flavours such as nuts and seeds or fresh fruits for an extra nutrient boost.

3. Garlic, Ginger, Turmeric.  This trifecta of immune supporting antioxidants are a powerhouse of goodness and I make sure I have a steady supply of these on hand especially when there is illness in my household.  Turmeric is especially good grated into stir fries, juiced, tossed into scrambled eggs, in a smoothie and in a tea.  The flavour is VERY strong so use small quantities initially until you work out how much you like.  You’re probably more familiar with how to use ginger and garlic so I won’t go into that too much.  I have raw garlic in guacamole and ginger in tea, juices and water and well as cooking with them both.

4. Orange foods.  Foods such as carrots, pumpkin and sweet potato contain carotenoids, which are high in antioxidants, are anti-inflammatory and boost immunity.  That’s why putting these vegies in a nourishing soup makes you feel so good.

5. Protein.  Protein is needed to repair the body and promote recovery during illness.  You also need protein for your immune system to function effectively.  If you don’t feel like eating much in the way of solid foods, then blitzing pulses in a soup can help boost protein without being difficult to digest.  Try my immune boosting Pumpkin Soup with White Beans recipe.

There are so many more nutrients that I could go into, and I’ll do that on The Ageless and Awesome Podcast, but the best way to ensure that you’re getting all of the nutrients you need to beat illness is to eat loads of fresh vegetables and fruit as a priority.  Of course, getting lots of rest and some sunshine will help as well.

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Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

PB & Berry Smoothie

PB & Berry Smoothie

by | Jul 20, 2023 | Immunity, Recipes, Skin

Woman with brain fog

Smoothies are my favourite breakfast, post workout drink and afternoon snack.  This smoothie has a mild taste, and you can increase the amount of cacao, PB or fruit to make it to your own taste.  I’ve put pea protein in this one as it was my breakfast, but that’s optional.

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Ingredients

250mL almond mylk (or milk of your choice)

2 tblsp rolled oats

2 tblsp pea protein (optional)

1 heaped tblsp organic/natural peanut butter (please always use natural PB.  Commercial PB is full of sugar and other horrid additives.)

1 tsp of cacao

1 tblsp LSA

4 fresh strawberries (frozen berries are also great)

a handful of ice (if using fresh berries)

Method

Pop all of these ingredients in the blender preferably in this order (just don’t put the PB in first as it’ll wrap around the blades!) and blitz away for 20 sec. 

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Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Yummy Granola Bars

Yummy Granola Bars

by | Jul 20, 2023 | Immunity, Recipes

Woman with brain fog

I am addicted to fruit free muesli bars!  I find them to be the ultimate yum, when I have a snack attack in the afternoons.  I believe having nutritious, sugar free snacks on hand is critical to healthy eating.  We’re at our most vulnerable to scoffing down cake, biscuits and chocolate at that mid afternoon snack time, when you just need something to keep you going to the end of your day.

I’ve been snacking on a commercial version for years, and finally decided to make my own, and this is more of a granola bar.  I needed one high in protein, that stores well and is yummy to eat. This one is pretty good I think.

There are plenty of nuts for healthy fats, protein and texture.  Brazil nuts are a great source of selenium, which is essential for healthy thyroid function and supports your immune system.  Rolled oats (or substitute quinoa flakes for gluten free) give sustainable energy and the soluble fibre helps lower cholesterol.

The macadamia nut oil (or substitute olive oil) is anti-inflammatory and good for your cardiovascular system.

I have used eggs in this recipe (for B vitamins and protein), however you can substitute them for a medium sized mashed banana if you don’t eat eggs.

Please choose your eggs wisely.  Always opt for genuine free range, organic eggs.

There’s a HUGE problem in the egg industry in most countries with regard to animal welfare, and labelling of eggs can be very misleading.

Please do your research, ask your egg supplier (yes, even if it’s a big brand – email them) what their definition of free range is, and what happens to the male chicks that are hatched that are considered waste products.

These Home Made Granola Bars can be kept for 5 days or so in the fridge.  Please enjoy!

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Ingredients

2 cups raw mixed nuts (I used a mix of Brazil, hazelnuts, almonds and walnuts)

½ cup pepitas (pumpkin seeds)

1 cup rolled oats (not instant oats)

½ cup LSA (ground linseed, sunflower seed and almond meal)

½ tsp ground cinnamon

1 tsp vanilla extract

3 free range, organic eggs, lightly beaten

¼ cup macadamia nut oil

¼ cup rice malt syrup or honey or maple syrup

Method

Preheat your oven to 160 deg C or 320 deg F.

Place all dry ingredients in a large bowl and mix them together with a wooden spoon until they’re evenly distributed.

Add all of the wet ingredients and stir through.

Spoon the mixture into a 20cm square tin lined with baking paper.

Place in your oven the bake for 25-30 minutes, until golden on top.

When cooked, remove from the oven and sit for 5 minutes. Then pop onto a cooling rack. Once this has cooled, slice into 12 bars and keep in the fridge.

These are lovely slightly warmed as well.

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Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Delicious Fruit Free Granola

Delicious Fruit Free Granola

by | Jul 20, 2023 | Immunity, Recipes, Weight Loss

Woman with brain fog

Breakfast to me is special.  It’s my most favourite meal. And while it’s easy to fall in a rut and have the same thing everyday (and I’ve been doing this for years), with a little planning, you can mix it up and discover some amazing new flavours and textures that will improve the variety in your diet and also serve as a healthy snack during the day.

I love granola, and there are lots of granola recipes just everywhere these days, but I still wanted to put mine here for you as another alternative.

It’s fruit free, loaded with healthy fats, protein, iron, B Vitamins, magnesium and zinc.  This granola will make you feel fuller for longer as it’s pretty much sugar free so you won’t get that pesky insulin release that’ll make you feel hungry in an hour.

Eat it with some fresh berries, banana, apple slices, milk of your choice (almond milk works beautifully) or a big dob of organic full fat yoghurt.

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients

1 cup rolled oats (not instant oats please!), or for a gluten free option use quinoa flakes

2 cups of raw nuts, I used walnuts, almonds, hazelnuts and brazil nuts

1 cup of coconut flakes

½ cup of pepitas (pumpkin seeds)

1 tsp ground cinnamon

2 tblsp chia seeds

⅓ cup coconut oil, melted

Method

Preheat your oven to 120 degrees C, fan forced.

Roughly chop all of the nuts or pop them in the food processor and blitz them for a few seconds. Be careful not to overprocess them. Better to have some whole nuts in there than a bowl of nut powder!

Place these chopped nuts in a large bowl and add the pepitas, ground cinnamon, coconut, chia seeds and rolled oats.  Mix these thoroughly together and then add the melted coconut oil and stir this through so that it’s evenly spread throughout the mixture.

Then take a baking tray and put a sheet of baking paper on it and spread the granola on the tray evenly and put it in the oven for about 20 minutes.  Make sure at the 10 minute mark that you turn the granola to help it cook evenly.

The granola will appear a little oily but when it cools the oil will solidify a bit.

I find this sweet enough, but if you need some more sweetness, then add a small amount of organic honey (unprocessed, preferably) or rice malt syrup if you want to avoid the sugar/fructose in honey.

This is beautiful as breakfast and also great as a snack during the day

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Moroccan Roasted Veggie Tagine

Moroccan Roasted Veggie Tagine

by | Jul 20, 2023 | Immunity, Recipes

Woman with brain fog

When I went to Morocco a few years ago I fell in love with the food.  The spices are subtle. The food is soft, warming, nourishing.

Everything is shared.

The tagine goes in the middle of the table and the family group sits around it and shares the food.

To me, the tagine represents community, and I love the nights that I get to sit around my tagine with people I love, and share the experience.

This tagine hasn’t been cooked in a traditional Moroccan way.   Normally all of the veggies would go in the tagine together and they would be cooked like a stew.  I LOVE roasted veggies as it brings the flavours out, and for some veggies it helps release the nutrients.  So these veggies were roasted first and then added to the tagine.

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This recipe is gluten free, dairy free, egg free and delicious xx

Veggies To Be Roasted

1 medium eggplant, cut into 2cm chunks

1 tsp sea salt

2 medium carrots, cut into quarters

1/2 capsicum, cut into quarters (I used 1/4 yellow &1/4 red for some colour)

1 medium sweet potato, cut into 3cm long chunks

1 large potato, cut into chunks

1/2 tblsp olive oil (for roasting)

Veggies for Sautéing in the Tagine

1/2 tblsp olive oil (for sautéing)

4 cloves garlic, skin off, left whole

1/3 head of broccholi, cut into florets

4 button mushrooms, cut into quarters

1/2 medium onion, cut into chunks

The Flavours

1/2 tsp dried rosemary

1/2 tsp ground cumin

1/2 tsp ground coriander

1/2 tsp turmeric powder

1 tin BPA free chickpeas, drained and rinsed

1 tin BPA free tomatoes

1 tsp harissa

1 tsp organic honey (unprocessed preferably)

1 cup vegie stock

1 cup quinoa, cooked

fresh chopped coriander (cilantro), to serve

Salt the eggplant to reduce the bitterness. Pop a colander in your sink and place the cut eggplant into it and sprinkle the salt over it and make sure it’s covering each piece of eggplant. After 30 minutes, rinse off the salt thoroughly and pat dry the eggplant with paper towel.

Place all of the cut Veggies for Roasting into a big bowl and drizzle the olive oil and the dried rosemary over the top of them. Mix the veggies around so that they’re coated with the oil. Put them on a baking tray and place them in your oven at 200 deg C for 20 minutes or until lightly browned.

Mix the tomatoes, veggie stock, harissa and honey in a bowl and set aside for the flavours to develop.

After the veggies have been roasting for 15 minutes, heat the olive oil over a medium heat and sauté the Veggies for Sautéing for about 5-10 minutes until the garlic and onions brown slightly. Then add the chickpeas and the cumin, coriander and turmeric and stir through.

Now add the other roasted vegies, and stir through.

Add the sauce into the tagine and stir through to coat all the veggies and simmer, covered, for 15-20 minutes until all veggies are soft.

Cook your quinoa according to the packet instructions, while this is simmering.

Serve the tagine with the cooked quinoa and fresh coriander, and enjoy with people you love x

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.