Fermented Vegetables

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Fermented Vegetables
Homemade sauerkraut and fermented cauliflower and carrot flavoured with ginger and garlic. These are both easy and cheap to make with just a few ingredients. There are numerous benefits to fermenting food including making the food more digestible, glucosinloate in the cabbage is increased - this is the narural compound that may help to fight cancer, they help to support the absorption of nutrients like iron, magnesium, and calcium, they creat probiotics (friendly bacteria), they support the immune system (reduce inflammation, autoimmunity and allergies), they produce short chain fatty acids, butyrate which provides energy for cells in the gut lining. So in summary they are pretty amazing for your health and worth including in your diet.
Instructions
Fermented Cauliflower and Carrot
  1. Place the ginger and garlic at the bottom of a clean killer jar with an air tight lid. Then put a layer of cauliflower over the top, followed by the carrots and then finally another layer of cauliflower. Leave enough space to be able to ensure that all the vegetables can be submerged in water.
  2. Put the salt into a glass measuring jug. Fill it with just sufficient filtered boiling water to dissolve the salt. Then fill the measuring jug up with cold filtered water so that you have 1 litre.
  3. Fill the kilner jar up with the salt water virtually to the top - leaving enough space to be able to fit either a glass ramekin to push down the contents or the thick top part of a cabbage. The point is that all the vegetables need to stay submerged since otherwise they may start rotting and ruin the fermented vegetables.
  4. Once the ramekin or head of cabbage is pushed down on top of the vegetables, so that none are exposed to the air, seal the jar with the lid.
  5. Leave at room temperature for about 2 weeks. If the water levels starts to drop during that time make the mix of salt water again and continue to keep the jar full so that the vegetables are submerged and not exposed to the air. After 2 weeks you can then start eating the veg - I use them to dip into hummus or some other dip or as part of a salad. Once you start using the fermented vegetables, then store in the fridge for up to 3 months.
Sauerkraut
  1. Place the chopped cabbage in a large bowl with the salt. Massage the salt into the cabbage with your hands for at least 5 minutes. You will notice that the cabbage starts to get very wet and a liquid from the cabbage appears.Then leave it to stand for 10 minutes. Then massage the cabbage with your hands for a further 5 minutes.
  2. Take a jar and spoon the sauerkraut into it, ensuring that you push the cabbage down tight. Pour any remaining juice into the jar so that the cabbage is completely covered with fluid. Add extra water if necessary to cover the cabbage. Leave 1.5 -2 cm space at the top.
  3. You can then use a glass ramekin or head of cabbage to keep the cabbage submerged. Then seal the jar with the lid. Place the sealed jars on a plate to catch any overflow. Keep them at room temperature out of direct sunlight.
  4. For the first few days, open the jars daily and press down the contents, to release the bubbles formed by the sauerkraut. Then repeat this process every few weeks for 1-2 weeks until it is fermented to your taste.
  5. Then store the jars in the fridge for 2-3 months.

Chocolate Banana Bites

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Chocolate Banana Bites
These are made with dessicated coconut, coconut oil, freeze dried banana powder and chocolate. They are a tasty treat and great to serve at Easter.
Prep Time 10 Mins
Cook Time 10 Mins
Servings
Balls
Prep Time 10 Mins
Cook Time 10 Mins
Servings
Balls
Instructions
  1. Put all of the ingredients except the chocolate into a food processor and blend to make a dough. If too dry add more milk until you get a soft dough consistency that holds together.
  2. Roll dough into small balls and place in fridge.
  3. In the meantime melt the chocolate by placing in heat proof dish and placing in a steamer until melted.
  4. Place the banana dough balls in the melted chocolate and then place each one on a baking tray which has been lined with parchment paper. Put the tray of chocolate balls in the fridge to set.

Savoury Seeds

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Savoury Seeds
This is a really healthy and tasty snack. These seeds are packed with omega 3 fatty acids - this recipe also uses pumpkin and sunflower seeds which also have good levels of vitamin E.
Prep Time 5 mins
Cook Time 20 mins
Servings
people
Prep Time 5 mins
Cook Time 20 mins
Servings
people
Instructions
  1. Mix oil and tamari Savoryin a bowl, add seeds and mix well.
  2. Lay seeds out on a baking sheet lined with parchment paper
  3. Bake in oven for 20 mins on 170C and turn the seeds half way through.
  4. Leave to cool and store in an airtight container

Spicy Nuts


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Spicy Nuts
Prep Time 5 mins
Cook Time 15 mins
Servings
people
Prep Time 5 mins
Cook Time 15 mins
Servings
people
Instructions
  1. Preheat oven to 160C
  2. Melt coconut oil in pan and add nuts and stir until they are all covered in oil
  3. Add spices and syrup and stir
  4. Transfer to a baking tray and roast for 10-15 mins. Cool and then serve

Nut and Seed Trail Mix



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Nut and Seed Trail Mix

It's so easy to make your own trail mix and add your favorite ingredients. Shop bought versions are often loaded with sugar and salt. Vary the ingredients depending on how much trail mix you want to make. This recipe will provide about a 90g bag of mix.

Prep Time 10
Cook Time 0

Servings


Ingredients

Prep Time 10
Cook Time 0

Servings


Ingredients


Instructions
  1. Add all ingredients together in a bowl and mix.

  2. The mix is then ready to eat - it's that simple!