Mindd Talks Albury Oct 31, 2016 Pantry Essentials Helen Padarin ND & Charlotte Carr How to Make Bone Broth (Alternate recipe in the Book BubbaYumYum by Charlotte Carr, Helen Padarin and Pete Evans) You ll need: about 2-3kg of bones (beef marrow, knuckle bones, meaty rib, neck bones, chicken frames feet and wings, fish heads whatever the butcher / fish monger will give you) about 3-4 litres of cold water 1/2 cup vinegar (optional) 2-3 onions, coarsely chopped 3 carrots, coarsely chopped 3 celery stalks, coarsely chopped several sprigs of fresh thyme, tied together 1 teaspoon dried green peppercorns, crushed or a tsp black peppercorns What to do: Pop all ingredients into a slow cooker or large crock pot. Simmer for 24 hours. If you notice any scum rise to the surface during the first 12 hours, scrape this off. Turn off allow to cool a little before straining liquid. Discard the solids. Storage: Store the liquid in glass jars / containers. Freeze a portion or 2 so you have some back up broth on hand if you run out. You ll get a beautiful layer of fat on the top of your broth, which will solidify once the broth has completely cooled. Keep this fat! Keep it as part of the broth or remove some for using as a fantastic, stable cooking fat (for frying and sautéing). TIPS on Freezing: When freezing liquid in glass, do not fill to the brim leave a couple of cm room for the contents to expand when it freezes.
I also recommend only popping the lid on loosely until it has frozen, then you can cap tightly. This prevents and breakage of the glass.
Beet Kvass 2 large beets, scrubbed (skin on) and cut into large chunks 6-8 cups filtered water 20g sea salt (optional) 1 tspn veggie starter culture (Body Ecology Diet) 1 x 2-3 L airtight jar (e.g. Fido Jar). METHOD: 1. Place the beet pieces into a 2 litre jar. Fill jar with filtered water (leave a couple inches space at the top), add sea salt (and starter culture, if using), and stir really well to dissolve salt. 2. Cover tightly and allow to ferment at room temperature for 2-3 days, depending on temperature. 3. Strain off the liquid and store in a glass bottle. This beautiful liquid is the kvass which you can drink in small amounts (e.g. 50ml once or twice) daily. You can use the beet pieces to make a probiotic dip (blended up with avocado / tahini / garlic etc good beetroot dip), chop into salads, or feed to your chickens!
Fresh Young Coconut Yoghurt + Coconut Fizz / Kefir Coconut Yoghurt / Kefir 4 Fresh young drinking coconuts roughly 50-100ml coconut water (to desired consistency 2 capsules of good quality probiotic (ideally suited to your needs) o Or Kultured Wellness fresh culture starter o Or 1 sachet yoghurt / vegetable starter culture (e.g. Caldwells or Body Ecology or Cultures for Life Vegetable Starter Culture). 1 L airtight jar (e.g. Fido Jar). METHOD: Open the coconut via your preferred method. Drain the coconut water into a jug or bottle. Set aside. Scoop out the flesh of the coconuts, picking of any pieces of the hard shell (doesn t matter too much about the soft brown bits, but removed if you like). Rinse with some filtered water. Place the flesh in the blender with roughly 50ml of the coconut water. Whizz at high speed until smooth. If consistency is a bit thick (depends on age of the coconut) add more coconut water gradually until desired consistency is achieved. Add the probiotic or culture starter, blend at low-medium speed for 60 seconds to ensure bacteria are well dispersed throughout. If you have a blender that also heats, you can use allow temperature of 37-40 degrees while blending to kick start the bacterial action into gear (they like warm, but not hot). Transfer mixture into a glass jar, cap tightly and leave at room temperature for about 2 days (may need 3 days in cooler climates). OPEN CAREFULLY contents may explode! Once opened and ready to eat, store in the fridge for 7-10 days. ** Coconut Ginger Kefir recipe in the book Bubba Yum Yum by Charlotte Carr, Helen Padarin + Pete Evans. Available on itunes and Amazon.com
Squashies or Gummies From the book Nourishing Nippers by Helen Padarin and Heidi East (available as an ebook from www.nourish-ed.com) Ingredients 1/3 cup of strained juice o (freshly squeezed lemons of freshly juiced apples, pears, blueberries, beetroot, orange) 1-3 tablespoons of sweetener of choice o (raw honey, maple syrup, rapadura or Xylitol) according to taste, tolerance and sweetener. 15g or 8 sheets of good quality gelatin (organic/grass fed) optional: for colour 1 tsp beetroot powder or ¼ tsp turmeric powder if using simply lemon juice as juice Method Place all the ingredients into a saucepan. Cook on medium heat and stir constantly until the mixture is smooth (about 5 minutes) and all the lumps have disappeared. Place immediately into ice cube trays and place in the freezer for about fifteen minutes. Once they have set remove them from the molds and place in a jar for storage. They will be fine for a few weeks at room temperature (if they last!!). Enjoy for a special occasion or great to have on hand to substitute for lollies in a lolly bag etc. Tip Wash the saucepan and cooking utensils promptly after use in hot soapy water for ease of cleaning. Flavour and colour options: Yellow lemon 1/3 Lemon juice and ¼ - ½ tsp Turmeric powder for a fun yellow colour with 3 tablespoons Xylitol. Beetroot Red 1/3 cup Lemon juice and 1 tsp of beetroot juice and 1 ½ tablespoons Rapadura sugar. Purple Blueberry 1/3 cup of frozen blueberries then fill with water to the same point. Simmer these in a saucepan for about 5 minutes or until the colour is strong. Strain the liquid and add 2 tablespoons of lemon juice or water to make sure it is a third of a cup. Add 1 tablespoon of raw honey.
Probiotic Coconut Fizz Ingredients: Coconut water from 2-3 freshly cracked coconuts (usually roughly about 800ml) Your starter choice of: o 1 capsule probiotic suited to your needs, o OR 1 teaspoon kefir starter culture, o OR1 teaspoon fresh washed milk kefir grains. o OR Kultured Wellness Fresh starter culture Method: Combine coconut water and starter in a glass bottle / jar. Cap tightly and leave at room temperature out of direct light for 2-3 days. Open carefully. Should be beautifully effervescent. Store in the fridge for 7-10 days. Chars Wraps / Pizza Bases Ingredients: Make 4 small 20cm wraps. 1 cup tapioca / arrowroot / cassava flour 1 cup your choice of milk (e.g. almond, coconut, macadamia) or water 3 tbs coconut flour 2 eggs Method: Sift flour into a bowl. Add in milk / water, coconut flour, and eggs and whisk well. Heat pan with coconut oil or ghee. Pour mixture into pan as you would for a pancake or omelette. Simply adjust the milk / water : flour ratio for thicker or thinner wraps. More flour for thicker wraps. Perfect for pizza night and lunchbox wraps.
How to Make Cultured Vegetables Ingredients: 1 green or red cabbage (approx) 1kg carrots (approx) A couple slices of peeled, fresh ginger Sea Salt (grey in colour) or Himalayan Rock Salt (pink in colour) 2.5% of the weight of the veggies you use. Optional: o probiotic to use as a culture starter: e.g. 2 capsules Spectrumceuticals Pro 4 50 OR 2 capsules of Biokult OR 2 tsp FermPlus (a good idea if your first fermenting experience is in winter / colder months as it will get the fermentation process happening quicker). 2-5L capacity glass jar with wide neck, or crock pot 750ml-1L clean glass bottle that fits into the neck of the large jar. Method: 1. Sterilise all equipment using some boiling water (do not boil the container though) 2. Grate all vegetables. Using a food processor makes this very quick and easy. For carrots use the grating attachment, for cabbage use the slicing attachment. 3. As you go, place a layer of grated vegetables into a very large mixing bowl. Sprinkle with salt. This will start to draw the juice out of the vegetables as you continue grating. Continue layering as you grate- a good thick layer of grated veggies, followed by a good sprinkling of salt. 4. Once all vegetables are grated and in the bowl, if you re using probiotics, it s time to add them (if using encapsulated probiotics, break the capsules open and empty the contents). Then dig in with your hands, mixing everything thoroughly, massaging the vegetables in order to draw out more juice. 5. Pack ingredients very firmly into the large jar / crock pot. Layer by layer compress the contents as much as you can to get air out of the jar and juice out of the vegetables. Use your hands, a wooden spoon or a muddling stick. Pour in any juice remaining from the mixing bowl. 6. Make sure there is a couple of inches of space at the top of the jar don t overfill or you ll get an overflow. 7. Make sure the juice of the veggies completely submerges the veggies by a couple of centimeters. This is why giving the veggies a good solid massage is important to draw enough juice out to submerge them. a. If you can t get the juice to cover the veggies, then you can do two things. First you can wait an hour or two, by which time the salt will have pulled more juice out of the veggies, so you can
push the veggies further. This usually works fine. If there is still not enough juice (can happen occasionally with older vegetables) then add enough salted filtered / spring water to just do the job. i. ** If you are using a crock pot, or some other glass / ceramic vessel with a very wide mouth, you can put a clean plate on top of the vegetables and then weigh that down with a glass jug / bottle of water or a scrubbed and boiled rock. 8. Cap tightly with air tight lid. 9. Leave out at room temperature or in a warm place like the water heater cupboard for 1-3 weeks (at least 1 week in summer, the colder the temperature the longer you leave it to ferment. In winter leave it for 10 days minimum, up to 3 weeks or so. Taste it every now and then and ferment it to your liking). 10. After 2 or 3 days, burp your veggies by relseasing the lid to allow gas out. You may notice air bubbles in the veggies and that the veggies have risen above their juice a bit. Just use the back of a spoon to push all the veggies back under their juice, reseal with the airtight lid and leave in the cupboard for the rest of their fermenting time. 11. After1-3 weeks they are ready to eat! Pop in the fridge overnight before digging into them (the flavour mellows). 12. Store in the fridge, and it will keep for 8-12 months. Eat them alone as a snack, mix into salads or grains or have as a side dish with a main meal. Start with a small amount (eg 1 teaspoon / dessert spoon and build up to at least half a cup a day. Enjoy! 13. The juice from a prepared batch can be used to start the next batch instead of using culture starter / probiotics every time. NOTES Keep in mind that tap water is chlorinated. If any of this is used in making your veggies, it will kill the beneficial bacteria and the batch is more likely to go mouldy. If you add water make sure it is filtered / spring water and be sure that your hands are dried after washing them with tap water, before digging in to mix the veggies. When it comes to knowing if something has gone wrong with your veggies, common sense and instinct always prevails! If the veggies are off, it will be very obvious. If there is any mould on top it is best to discard the batch. If you follow the instructions however, it is very rare for a batch to go wrong.
If you do a google search you will find mountains of information on fermenting vegetables, along with loads of recipes the options are limitless! So have, fun, enjoy, experiment with different veggie and herb combinations and reap the many rewards!
Ingredients: Ghee 4 blocks or organic or biodynamic butter Method: Unwrap blocks of butter and place in a large glass heat proof bowl Place the bowl in a pan of water. Bring water to the boil, then turn down to a simmer. Once all butter has melted, let it simmer for another half an hour or so (longer if you have the time no rush!). This will allow water content of the butter to evaporate and you will notice all the white dairy solids sink to the bottom of the bowl, leaving the clear golden yellow ghee on top. Pour or scoop off (with a ladle) the golden liquid into glass jars (no plastic please!). Store in the fridge in warm weather or on the bench in cooler weather. Use in all cooking methods or as a spread instead of butter.
Food as Medicine By Helen Padarin (BHSc(Nat), ND, DN, DBM), Naturopath, Nutritionist www.nourish-ed.com If there s one thing I ve learnt in my 15 years of clinical practice, it s that food is fundamental medicine. It s the core of everything we do. We can t supplement or medicate away a damaging diet. Food has an incredible power to facilitate healing by providing optimal nutrition, antioxidants, anti-inflammatory active ingredients. The beauty of food as medicine is that we all have access to the medicine chest in our own kitchen. Here s some key ingredients to keep stocked in your pantry / home farmacy. Liver Excellent source of B vitamins and vitamins C and A Excellent source of zinc, selenium and iron Excellent at reducing oxidation by free radicals Great for improving energy and optimizing immune function Turmeric Stimulator of phase 1 and 2 detoxification - one of the best medicines for supporting liver function. Strong anti-inflammatory and anti-oxidant. Neuro (brain) protective Cumin Stimulates the pancreas to produce more digestive enzymes, improving digestion and assimilation of nutrients. Potent free radical scavenger (antioxidant). Cinnamon Great antioxidant, anti-inflammatory and cognitivie stimulant. Both cinnamon and stevia help to regulate blood sugar levels helps to improve insulin sensitivity (ie good for diabetes, insulin resistance and dysglycaemia). Beef & Lamb Preferably organic, grass fed Bioavailable protein High in tryptophan, B12, B6, Zinc and Selenium Rosemary Liver supportive. Promotes phase 2 detoxification Stimulates immune function, cognition / concetration and circulation
Oregano Antioxidant Antimicrobial Ghee Used in Ayurveda to heal gastrointestinal lining and to promote mental function learning, memory and recall Good source of CLA conjugated linolenic acid Necessary for brain development contain essential fat soluble vitamins A and D and assist with absorption of minerals such as calcium. Sea salt provides essential trace minerals essential for proper nerve conduction Raspberries Exceptionally rich in antioxidants Almonds Rich in magnesium and calcium Pepitas / Pumpkin seeds Rich in zinc and essential fatty acids Coconut oil Anti-fungal, Antiviral, antibacterial Anti-inflammatory Improves energy levels Supports thyroid function Sauerkraut / Cabbage 100-300x more vitamin C than raw or cooked cabbage Rich in enzymes that improve digestion and immune function Contains anti-carcinogenic acids Probiotic Anti-aging Good source of glutamine amino acid essential for healing the gut mucosa and for detoxification pathways Cauliflower Rich in vitamin C, K, Folate and B6 Supports detoxification phase 1 and 2
Contains glucosinolates (glucobrassicin, glucoraphinin & gluconasturtiian) that activate and regulate detox enzymes Anti-inflammatory (isothiocyanates) High in fibre. Gelatin Rich in collagen, required for healing the digestive tract Soothes the digestive tract Anti-inflammatory Stimulates immune function Supports joint health Regulates hormones Improves skin and hair health Improves calcium absorption Xylitol Has therapeutic anti-strep properties and helps prevent tooth decay. Long term use (years) not advised.