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Month: May 2015

Winter Bone Broth

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Your grandma was right about chicken soup! Bone broths contain calcium, magnesium, phosphorus and amino acids, all nutrients that support great adrenal health, the nervous system, bones, teeth and nails, as well as the immune system. They are budget friendly and are a nourishing way to support people who feel depleted in nutrients or energy. Try making a broth from organic, grass-fed beef or lamb, or organic chicken bones with root vegetables and herbs and spices. Use the broth as a base for a vegetable soup or drink it on its own.

Here is a recipe for basic bone broth:

Ingredients

  • 1-2 kgs of organic chicken frames or wings OR 1-2 large organic beef bones
  • 5-8 L of filtered water (depends on size of pot, needs to be enough to cover bones well)
  • 2-3 carrots
  • 1 peeled onion, chopped in half
  • 3-4 celery sticks
  • 10 peppercorns
  • 2 bay leaves
  • 2-4 tablespoons of salt
  • 4-5 slices of ginger, coriander seeds or fresh herbs (optional)

Method

  1. Place all ingredients into a large stockpot, ensure the water covers all the bones, bring to a boil then reduce to low and let the stock simmer.
  2. Top up water in pot as needed.
  3. Periodically you will need to skim the foam (impurities) off of the top of the stock.
  4. When broth is infused, pour through sieve to remove bones, spices and vegetables.
  5. Once cool store in the fridge or freezer.

Simmer times vary:

Chicken bones – 12 hours

Beef bones 24 hours

Tips:

The flavor of the stock is improved when cooked bones are used, for this reason left over roasted chicken carcasses are perfect to turn into stock. If you are using beef bones, try roasting these for 45mins to one hour prior to boiling.

The broth can be flavoured with garlic, ginger or spices in the last few hours of cooking.

Use this broth as a base for soups or stews, use to cook rice or quinoa, or enjoy a warm cup of broth on its own.

What’s the fuss with fermented food?

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Why eat fermented food?

Fermented foods seem to be all the rage lately, but these foods have been a staple in many diets for centuries. The health and type of bacteria present in the gut is the basis for good gut function and health, particularly a healthy immune system. The average person has between two and four kilograms of bacteria in their large intestine and these bacteria have very important tasks. Recent research has even shown that the proportion and type of gut bacteria present in a person can affect weight loss.

Good digestion and gut health are founding principles of good health, and fermented foods can go a long way to help improve the ratio of beneficial gut bacteria.

What are fermented foods?

These are some of our favorite fermented foods that are easy to incorporate into your meals each day:

Sauerkraut

Sauerkraut is lacto-fermented vegetables, traditionally cabbage, meaning that it is fermented using primarily the lactobacillus strains of bacteria. Bacteria eat up the sugars in the vegetables and leave behind lactic acid which is what preserves the vegetables. The benefit of this process is that the lactobacillus bacteria are also left behind, helpful bacteria for the human gut. The fermentation process also makes the vegetables easier to digest and preserves the nutrients and enzymes present in the vegetables.

Sauerkraut can be added to salads at lunch, eaten along side dinner, eaten with eggs at breakfast or on its own as a snack. There are many different types of sauerkraut on the market, ones made from cabbage, beetroot, cauliflower, and carrots. Or you can make your own!

Kim Chi

Kim Chi is a Korean version of sauerkraut, it is made with cabbage, bok choy, radishes, chili and ginger. Many people enjoy Kim Chi in veggie broths, with stir-fries or as an accompaniment to fried rice.

Kombucha

Kombucha is fermented tea. It is made using black and green tea with sugar and a starter culture. It is fermented for 10-14 days over which time the bacteria in the culture eat (use up) the sugar leaving behind a subtly sweet and sour fizzy drink. Kombucha is an easy way to add a dose of good bacteria to your diet. The Dr Libby Team likes to have a few bottles stored in the office fridge for the late afternoon, and some of us choose to start our day with a glass of kombucha, too.

If buying kombucha look out for brands that are made using natural ingredients (no preservatives), and brands that don’t add sugar post fermentation. You want the sugars to be used up during the fermentation process. Some yummy options are kombucha with ginger or turmeric added to it.

Miso

Miso has a wonderfully savoury flavour and can be used in broths, soups, or in dressings. It is produced by fermenting soy beans with salt and fungus. Miso supports the good bacteria present in the gut and is a source of B vitamins and several antioxidants, both of which are needed for great energy and to reduce inflammation in the body. Be sure not to heat the miso too much as it kills off some of the helpful bacteria. Stir it into warm liquids to keep the beneficial bugs alive. When purchasing miso paste look for a non-pasteurised version to be sure you are getting the benefits of the bacteria.

Tip

Look for organic fermented foods so that artificial substances don’t potentially interfere with the production and quality of the beneficial bacteria in the foods.

5 Tips to save your skin this winter

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Dry, flakey skin doesn’t have to be your reality this winter. Here are our five top tips for glowing skin this winter.

Hydrate

Skin loves hydration! Your skin is your biggest organ and it needs a steady supply of fluid to stay hydrated, plump and glowing. Ensure that you are drinking plenty of filtered water, herbal tea, organic bone broth and veggie juices to help keep your body and skin hydrated. Fluids also help to flush out any harmful substances from the body and prevent these substances from needing to be excreted through the skin, where they can cause damage.

Nourish

Start by eating real food. Real food, as it comes in natures is packed with a range of nutrients, all of which promote great skin. Avoid processed food, caffeine and alcohol and notice the difference this makes to your skin. Vitamin C is particularly helpful for skin as it helps to combat free radical damage, which is part of the cause of aging and wrinkles. Vitamin C rich foods include citrus fruit, kiwi fruit, capsicum and broccoli.

Skin loves fat! Fat helps the skin to maintain its moisture barrier which helps keep skin soft and prevent drying. Flaky and dry skin or cracked heels and cuticles can be a sign that you are lacking in essential fatty acids. Omega 3 fatty acids are particularly helpful for skin, and is the type of fat that most people are deficient in. Oily fish like sustainable sardines or salmon, chia seeds, flax seeds, and walnuts are all great omega 3 rich fats to include in your diet. Coconut oil also makes a great topical moisturiser to use on dry patches of skin.

Be careful with your skin

Your skin is a delicate organ, so be aware of what you are allowing to come into contact with it. Every day our skin is exposed to substances in the air and from our environment that are less than ideal, so it is important to not compound this problem by using harmful skincare or make up products as well. Look for skin products that use organic ingredients and are free from synthetic substances. This ensures that the products we use to assist the outside aren’t doing more harm than good.

Consider not wearing make up all of the time. Give your skin a break, prevent clogged pores, and allow it to breathe. Keep your hands away from your face as much as possible, as our hands are covered in bacteria and it is best not to transfer this bacteria to our face where it can cause problems.

Start brushing

Dry brushing is when you use a soft bristled brush to brush your skin. This technique increases blood flow to the skin, boosts lymphatic drainage – which helps remove waste products from the body, and exfoliates the skin. Always brush towards the heart. After brushing apply nourishing oils like coconut or olive oil to hydrate your skin.

Look after your gut

The face is a useful tool for exploring deeper issues. Flare ups of pimples, acne, rosacea, eczema, and rashes are a signal that other body systems may not be functioning at their best. More often than not it is the gut that is not as happy as it could be. Poor digestion can lead to liver detoxification pathways that then struggle to clear unwanted substances from the body. When these substances are not eliminated efficiently the body looks for another way to excrete them and the skin is then used as an excretory organ. This can trigger pimples, rashes and other skin troubles. A diet high in plant foods, lots of water and avoiding caffeine, trans fats, processed sugars and alcohol can all contribute to good digestion and happy, radiant, clear skin.

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