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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

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.

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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!

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

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!

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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.

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.

Yummy Gluten Free Pea and Zucchini Fritters

Yummy Gluten Free Pea and Zucchini Fritters

by | Jul 20, 2023 | Immunity, Recipes

Woman with brain fog

These are an awesome breakfast, lunch or dinner and the leftovers are great cold the next day too and perfect for a picnic or a work/school lunchbox!  These are healthy, low carb, gluten free, low GI, dairy free and pretty yummy.

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

Ingredients (for 12 fritters = 4 serves)

2 large zucchinis (approx 500g)

1 good pinch sea salt

1 cup chopped flat leaf parsley

1/2 cup chopped fresh mint

4 chopped spring onions

6 medium button mushrooms (these are mild flavoured – a strong flavoured mushie is too overpowering in this recipe)

3 organic free range eggs

1/2 cup besan (chickpea) flour

zest from 1 lemon

1 cup peas (frozen or fresh)

ground black pepper, to taste

1 tblsp olive oil

Method

Grate the zucchini and place it in a colander in the sink.  Add the pinch of sea salt and mix it through the zucchini gently with your hands.  This doesn’t seem like much salt but it’ll do the job very well. (The ‘job’ being to draw out the water.)  Leave the zucchini for 10 minutes while you prepare the other ingredients.

Chop the herbs, mushrooms and the spring onions finely and place into a large bowl with the peas, lemon zest and add the ground black pepper.

After the zucchini has had its 10 minutes of sitting in the salt, get your freshly washed hands in there and squeeze out all of the liquid.  You’ll be amazed at how much fluid comes out of this! As you squeeze out the fluid, pop each handful into the large bowl with the other ingredients.

Then add the lightly beaten eggs and the besan flour and mix it all together.  The mixture will be moist but should hold together ok.

Heat a non stick (preferred) fry pan with the olive oil over a medium heat and use your hands to form the mixture into it’s first fritter.  These fritters are quite soft but they should hold together well in the pan. You can add extra flour if you need to hold them together.

Cook these for about 2 minutes on each side or until golden brown.

Serve with a smashed avocado with organic feta, roasted cherry tomatoes, spinach, salsa, sweet chilli sauce, whatever you like really.  The flavours in these fritters lend themselves well to Thai, Mexican or Mediterranean sides – so go for it!

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.