Category Archives: Health

Recipe Love | Yes! It’s Fermented Salsa

salsa

Right to left, Yes-It’s-Fermented Salsa, Fermented Carrot Ginger & Currant Salad, and Kylie’s Kraut.

Kylie’s Yes-It’s-Fermented Salsa

For improved gut function, as a tasty dip, to flavour meals. Yum!

MAKES:   approx. 1.5 litres   PREP TIME:   10 mins   FERMENT TIME:   3 days

1.4 kg fresh tomatoes or 800 gr canned, peeled, whole toms (liquid drained off)
1 small onion, diced (quartered in TMX)
1-2 cloves garlic, diced (whole in TMX)
1-2 chilis, seeds optional, rough chopped
1 teaspoon sea salt
1 teaspoon dried oregano
1 teaspoon ground coriander
1 teaspoon ground cumin
Cracked black pepper to taste
Juice of 1 lemon
Juice of 1 lime
1/2 cup whey or sauerkraut juice
1 large bunch of fresh coriander, coarsely chopped

A Thermomix or blender
A 2 litre sealable glass jar, or two smaller jars

Place all ingredients except cilantro in TMX/blender and process until chunkily smooth.

Add coriander and turbo/pulse a few times.

Jar and seal.

Leave to ferment for 3 days at room temperature out of direct sunlight. Remember to “burp” your jar morning and night to prevent a build up of carbon dioxide.

Salsa should then be stored in the fridge and will no doubt be good for longer than it will take you to eat it! i.e. 4-6 weeks as a stab.

As Kylie says, if it’s not rotten .. it’s good! 🙂

Enjoy!

Recipe Love | Kylie’s Sauerkraut with Apple and Cumin

kraut-carrot-salsa

Right to left, Yes-It’s-Fermented Salsa, Fermented Carrot Ginger & Currant Salad, and Kylie’s Kraut.

Kylie’s Kraut with Apple and Cumin

For improved gut function and as a tasty treat.
Add a tablespoon or two of this probiotic packed ferment to your meals every day!

MAKES:   approx. 2 litres   PREP TIME:   30 mins   FERMENT TIME:   7-10 days

1 large cabbage, cored and thinly shredded (mandolin at the ready!)
1 green apple, deseeded and grated, skin on
1 tablespoon cumin seeds
salt, sea or pink Himalayan
4 tablespoons of whey (where the heck do I get whey? try this)

2% brine solution as required (see table below to calculate)

A large pot to prepare mix
A 2 litre sealable glass jar (or two smaller jars)
A rolling pin or big wooden spoon to “massage” mix
Fermenting weights or a ziplock bag filled with a few rocks (my fav) 🙂

brine-chart

Remove any of the obviously dirty outermost leaves. No need to wash. The fermentation process itself will kill any “bad” bacteria and encourage the “good” to proliferate. That’s the whole point. 😉

Shred the cabbage thinly. This makes the whole dish tastier and is worth the effort. Invest in a mandolin to make life cruisy.

Weigh cabbage to calculate amount of salt to add as per table above and place with cabbage in a couple of layers in large mixing pot.

Take rolling pin and massage, aka not-so-gently mash, the cabbage until it begins to release its juices and mingle with salt. This process helps breakdown the strong fibres in the leaves and makes the final kraut easier to digest. It will take several minutes.

Add grated apple, cumin seeds and whey then get in with your hands and mix it all about.

Transfer the kraut to sealable jar, making sure to press the mix firmly down. You want to try to get the whole lot as submerged in its own juices as possible. Place weights to the top, pressing down again, to ensure the kraut stays submerged as it ferments.

If required add enough 2% brine solution to make sure the whole mix is fully submerged. It must stay that way at all times. Top up brine if necessary.

Leave for 7-10 days out of direct sunlight to do its thing. Make time to admire the bubble party going on in the first day or two. Especially in warm weather!

Remember to “burp” your jar each day to prevent a build up of carbon dioxide. Not necessary if you are the lucky owner of an airlock.

Then refrigerate and use a little daily to dress up salads and snacks.

Will last at several months when sealed and stored in the fridge.

As Kylie says, if it’s not rotten .. it’s good! 🙂

Enjoy!

Recipe Love | Fermented Carrot, Ginger and Currant Salad, Kylie-style ..

carrot

Right to left, Yes-It’s-Fermented Salsa, Fermented Carrot Ginger & Currant Salad, and Kylie’s Kraut.

Kylie’s Fermented Carrot, Ginger and Currant Salad

A tasty side dish for improved gut function.

MAKES:   approx. 1 litre   PREP TIME:   10 mins   FERMENT TIME:   7-10 days

6 large carrots, grated
1 inch of unpeeled ginger, grated
1 1/2 teaspoons sea or Himalayan pink salt
2 tablespoons whey or other vegetable ferment starter
1/3 cup currants

2% brine solution as required (see table below to calculate)

A large pot to prepare mix
A 1.5 -2 litre sealable glass jar, you need room for your weights
Fermenting weights or a ziplock bag filled with a few rocks 🙂

brine-chart

Add all ingredients except additional brine solution in large pot then get in and mix it all about.

Transfer mix to sealable jar, making sure to press it all down firmly. Place weights to the top, pressing down again, to ensure the carrot mix stays submerged as it ferments.

NB This mix should produce enough liquid to self brine but if not cover with a 2% brine (see chart above). Top up brine if necessary.

Leave for 7-10 days out of direct sunlight to do its thing. In warm weather you are in for a treat with the bubble action going on day one!

Remember to “burp” your jar each day to prevent a build up of carbon dioxide. Not necessary if you are the lucky owner of an airlock.

Then refrigerate and use a little daily to dress up salads and snacks.

Will last at several months when sealed and stored in the fridge.

As Kylie says, if it’s not rotten .. it’s good! 🙂

Enjoy!

What the heck is oil pulling?

Up early this morn, enjoying some quiet time and squeezing in a little early oil pulling!

Agreed, that does sound a dodgy start to the day but, the fact is, I have been sneaking out of bed early for this morning practice more than a year now. One, two or, happy-days, three times a week if I can manage it.

Absolutely best done first thing before anything else (tooth brushing, coffee, food). I go for it if I am up early enough to avoid my boy. This saves us both a whole lot of poorly executed daybreak mime during the 20 minutes or so it takes me to finish. 😉

A fly on the wall seeing the first time Gav toddled along mid-swish would have had a right chuckle. Suffice to say hand signals do not cut it in an explanation of how/why/where you got the yes-perhaps-a-little-bonkers idea to pop a tablespoon of coconut oil into your gob and jiggle it about for 20 minutes before then jettisoning the whole lot into the bin. Hehehe.

Never heard of this lark? Neither had I before my desert dwelling neighbour provided  enlightenment. Merci. 🙂

A little read of this post about the why and how might help me to convince you to give this ancient Ayurvedic practice a go. As a relatively long-time convert, I can only say, this bunny is feeling the benefit and encourage you to expand your horizons too.

Coconut-Oil-Pulling-Benefits.new_1

No, it does not replace brushing but for me the added health benefits I derive from this three-step process (oil, salt rinse, brush) – far outweigh the weirdness of the event. I just tie it in with whatever else I do to the start of the day: social media, email, journal. To date I have, quite sensibly in my opinion, avoided downward dog. 😉

If you Google the topic you will find lots of reasons it’s good for you (along with those saying it makes no difference at all!) but having had days I have actually felt little bits of I-don’t-want-to-think being “pulled” from between my teeth (but I swear I brushed last night!) I am sold.

In complete disregard to decorum I will admit I have even seen the teeny culprits in the milky white remains I mistakenly inspected in the sink! NB I say mistakenly as you can actually block your drains this way .. don’t do it .. inspect in a saucer while you still need validation of your morning silliness and then progress to a confident spit in the bin, is my earthy recommendation. 😉

For the last 5 months I have improved the pleasure factor of the process tenfold by adding in a drop or two of peppermint oil. Said improvement, my friends, leaves me with a minty tang and fresher breath than my morning brushing alone can provide. I am also happy to absorb all the therapeutic benefits of a great hit of gorgeously pure peppermint in the a.m. An energising and uplifting addition to my morning routine.

HOW I OIL PULL
Prep Time: 1 min
Takes: 20 mins

1 Aus tablespoon (20ml) pure coconut oil (organic if available)
1-2 drops peppermint oil

Pop both into mouth and swish about for 20 mins. Do not gargle. Do not swallow. Spit into the garbage when finished. Rinse mouth and teeth with a weak solution of salty water (I use Himalyan Pink). Brush teeth (and tongue) as required.

Done!

Little points of note ..

Trying this for the first time in a cool climate? You will find your coconut oil solid .. never fear as it soon goes liquid in your mouth and quickly allows the required mouth shooshing to proceed with as much abandon as you can muster at this hour of the morning.

If you get a “stretched mouth” feeling with the full tablespoon, spit a little out into the bin until you feel comfy and unlikely to dribble. That can be unsightly. Another reason to go solo on this. 😉

If 20 mins seems too long and your mouth is getting tired, stop. You will progress longer next time. Go with what you can do, enjoy, build up! Training your cheeks to move like this is a new experience. Maybe enhances cheek bones too? Who knows?

REMEMBER!

In this, as in all things, be gentle on yourself. Well done you for having a go I say!

Love to hear how you fare! Funny stories greeted with joy.

Local and international curiosity welcome on all things oily.

Recipe Love | Spinach Pie

spinach-pie-ingredients

I love shopping at our local farmer’s market. I really love it ..

I love how you can buy the biggest bunches of fresh, fresh produce. Often local. Often for less than in the big name supermarkets.

I love carrying it out in my mismatched hessian shopping bags, all overflowing with verdant goodness. I love the downright joy of such variety and quality.

I love that each food tastes like the thing it is!

So, if like me, you long to bring home those bountiful bundles of silverbeet spinach but can’t imagine how you can get that green into your loved ones tummies .. wonder no more, kiddies!

SHELLEY’S SUPER GREEN, SUPER SCRUMMY, SILVERBEET SPINACH PIE

So good that even the “where’s the meat” doubters will be lining up for another helping. Really!

MAKES:   8 big portions   PREP TIME:   30 mins   COOK TIME:   60 mins

1 pack filo pastry (fresh or defrosted if frozen)
2 large potatoes, peeled/scrubbed & sliced
1 bunch silverbeet spinach, chopped roughly
1 bunch shallots/spring onions, finely chopped
1 bunch flat-leaf parsley, finely chopped
2 red onions, chopped
2 garlic cloves, finely chopped
1/2 teaspoon chilli flakes (optional)
1 tablespoon olive oil
200g feta (herb marinated, if available)
150g parmesan, gratedspinach-pie-prep
5 large eggs, lightly beaten
extra oil to glaze top filo layer for browning

Preheat oven to 180 C.

Boil potatoes until al dente. Drain, mash a little and set aside.

Add olive oil to the biggest saucepan you have and heat to medium. Sauté onions and garlic until softened.

Combine all ingredients (except eggs and filo) with the garlic and onion in the big pan. This will sweat it all down slightly but it will still look like a massively over-flowing pot of green .. this is correct 🙂

Line a deep 28cm pie dish with 4-6 sheets of filo. You want the pastry to overhang the edges in a generous manner.

Fill the lined dish with the goodness-it’s-green contents of the big saucepan, pressing it down a little (or a lot!)  to make it all fit will be necessary 😉

Gently pour the lightly beaten eggs over the green pie filling once it is in the lined pie dish. You might have to prod the mix a little with a knife for the egg to trickle down on in. Just go slowly or you will decorate your bench top .. trust me ..

Top the middle of the green filling with another panel of 4-6 sheets of filo.

Gather the edges of the bottom layer of filo and rough tuck around the top of the pie. It should look like a rustic ruffled collar.

Brush the top of the filo with a little olive oil so it will brown. Add a few knife slots for steam to escape too. (NB I don’t add oil in between the sheets at all but feel free if that is your pleasure ..)

Bake for 60 mins until top is browned and egg set.

Serve with a crisp salad and a drizzle of balsamic.

Mmmm. Green .. xoxo

spinach-pie

Recipe Love | Raw Choc Mmmmmint Bliss Balls

 

Hot, hot hot outside and going (kind of!) British inside, with a cooling cup of Pukka Three Mint tea and a “noice littl’ snack”!

RAW CHOC MMMMMINT BLISS BALLS

MAKES: 30+ balls    PREP TIME: 10 mins

INGREDIENTS
240g medjool or other sticky dates
130g nuts of your choice, I used pecan
65g raisins or sultanas
25g raw cacao powder or cocoa powder
Up to 2 tablespoons of water if required to bring mix together, depends on your date stickiness
3-4 drops of pure peppermint oil (Terry’s lover? why not try orange oil?!)

Blitz all in food processor on high for 1-2 mins or Thermomix for 30-40 seconds, speed 8. Add water gradually if required until all comes together in a thick paste. The nuts will still be visible and for me they add a Peppermint Crisp-like crunch to your finished balls. 😉

Take teaspoon (or bigger if you like) portions and roll into balls. I store mine in a jar in the fridge .. and while they last they really do look like kangaroo poo! (Roll in coconut if you like for a less finger-licking finish).

Enjoy with tea or as a healthy energy boost any time.

If you’d like to know more about my oily goodness then drop me a line on shelley@homehearthealth.com.au . Happy to share the joy .. international curiosity welcome too .. 

Healthy Home Remedy | Sherbet Lemon Dishwasher Powder

 

I am so excited to share this with you. Foolishly excited actually!

I know, I know .. it seems unlikely but .. what looks for all the world like a simple, home-made dishwasher powder recipe is also my very own, first happy step along the path towards our toxin-free home!

Interested in following my clean, green journey?

Why not have a go at this easy peasy, make-my-thrifty-mum proud recipe? It smells so good you’ll want to eat it …. just don’t! 😉

SHERBET LEMON DISHWASHER POWDER
Recipe adapted from The Naturally Clean Home

PREP TIME: 10 mins    MAKES: approx. 30 loads

INGREDIENTS

2 cups washing soda
2 cups borax
6 tablespoons citric acid powder
30 drops pure lemon essential oil*

Mix all together well and store in an airtight container.
Use two tablespoons load.
Enjoy the fresh, clean lemon fizz as you make your dishes squeaky clean.

*Lemon essential oil is just one of the wonderfully pure essential oils I am loving exploring down here .. my boy says we smell like a spa! 

Want to know more? Drop me a line on shelley@homehearthealth.com.au . Happy to share the joy ..

Recipe Love | Vegetable Stock Paste .. with or without a Thermomix !

 

Oh my, but I love having home-made veggie stock in the house. Yay, to another set of additives deleted down here!

This golden, gloopy sludge is actually the #1 reason our little family lashed out and bought a Thermomix! Who would have thought I would lust so badly for such a dubious looking bowl of paste?

And yes, lordy yes, it is super easy in the Thermomix: granted, given, can’t live without mine .. until, that is, I HAD to .. eek! My just past summer in France (that ooh-la-la tale coming one day very soon) meant I had to find us all another way .. shhh! nobody tell Gav! 😉

VEGETABLE STOCK PASTE
THERMOMIX or THERMOMIX-FREE
Recipe adapted from Thermomix Everyday Cookbook

MAKES: 800g    PREP TIME:  5 or 10 mins   COOK TIME:  25 or 55 mins

one tablespoon per 500ml = 1 stock cube
add to everything savoury for flavourful goodness

INGREDIENTS

200g celery stalks and leaves, chopped roughly
2-3 carrots, chopped roughly
1 onion, brown or red, peeled and halved
1 tomato, halved
1 zucchini, chopped roughly
2 garlic cloves, peeled
1 bay leaf
2 sprigs fresh basil
2 sprigs fresh sage
2 sprigs fresh rosemary
8 sprigs fresh flat-leaf parsley
1 teaspoon nori flakes or 1/2 sheet of sushi nori
90g rock salt (can use 150g for no-freeze stock paste)*
1 tablespoon olive oil

THERMOMIX METHOD

Place all in TMX except salt and oil and chop 10 sec/speed 6. Scrape down.
Add salt and oil and cook 20 min/Varoma/speed 1.
Blend 1 min/speed 9 (increase speed 1-9 gradually) until a smooth paste consistency.
Cool slightly and pot.

* I can’t help but reduce the salt, so I divide the big batch into smaller usable portions and freeze them. My “in-use” batch sits quite happily in the fridge over the 2-3 weeks it takes me to finish it, so I guess my salt ratio is still enough to preserve the vege. And I just love the warm and fuzzy I get from  knowing I have a stockpile in the freezer .. gotta love a pantry, right?

NB If you keep the full 150g of salt then it is said to be good for 2 months in the fridge in an airtight container.

THERMOMIX-FREE METHOD

Add olive oil to bottom of a large & heavy-based casserole or other pot with lid.
Roughly chop all ingredients and add to this pot.
Add salt and stir through for a minute or so that the vegetables start to release their juices.
Cook on a low heat for 45-50 mins with the lid on but slightly ajar. You want to have the vege sweat but also start slowly evaporating the juices. Your vege should be relatively juiceless at the end of the cooking time. If not take the lid off and give it a few more minutes.
Depending on your cooktop’s reliability, stir from time to time to avoid the vege catching.**
Allow to cool slightly and then blend .. by any means .. until smooth.
Store and use as above.

**Tip – Making the stock concentrate while you multi-task e.g. dinner makes the regular stir less of a why-bother factor. 😉

Bon appétit, mes amies .. xoxo

Ooh-la-la .. our deep, green, gift in the Burgundy borders coming soon!

VsP love ..

Recipe Love | Wholesome Cook Healthy Almost Breakfast Cookies

Almost Breakfast Cookies

In case you didn’t know, I love to bake. Honestly, I REALLY love to bake! Indeed, I bake so much that I can report with absolute confidence that these great, big, fat, HEALTHY cookies are oh-so worth a burl!

Super quick to throw together (15 mins prep time really is 15 mins) and you end up with 9 great big, American size yummies fit for breakfast, snack or post-workout reboot.

egg-free | dairy-free | lactose-free | veggie + clever options for  gluten-free | vegan | paleo

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