Super Sauerkraut and a Yummy Recipe Too!

Sauerkraut is a great addition to have at any time of year as it gently cleanses the liver and provides an uplifting, clarifying energy. Here are some other benefits of this wonder food.

·      Immune booster – contains phytochemicals that are created during the fermentation process and help to boost the immune system.

·      Sauerkraut has cancer-fighting properties. The results of a study published in the Journal of Agricultural and Food Chemistry concluded that sauerkraut is a cancer inhibitor. The study discovered that the fermentation of cabbage produced a substance called isothiocynates, which prevents cancer growth, particularly in the breast, colon, lung and liver.

·      Digestive Aid - Eating sauerkraut is a great way to protect the balance of bacteria in your gastrointestinal tract. Sauerkraut is one of the few foods that contain the bacterium Lactobacilli plantarum, a healthful bacteria, which helps your digestive system

·      Sauerkraut and its juice are traditional remedies for constipation.

·      Fermentation actually increases the nutrient values in the cabbage, especially vitamin C. Fermented foods can facilitate the breakdown and assimilation of proteins. They also have a soothing effect on the nervous system.

·      The high proportion of lactic acid in sauerkraut and sauerkraut juice naturally supports the digestive processes, maintains intestinal flora, and increases the feeling of well-being.

·      Sauerkraut has be used as a traditional European remedy to help heal peptic ulcers. Cabbage is an excellent source of vitamin U which aids in the healing process of ulcers.

·      The significant amount of vitamin A and carotenes in sauerkraut makes it beneficial for vision and skin health.

·      Sauerkraut is heart healthy and reduces overall cholesterol levels. The soluble fiber in cabbage binds with fats and cholesterol and carries them out of the body.

·      The wide range of minerals found in sauerkraut make it perfect for building strong bones and preventing osteoporosis.

Sauerkraut can be sautéed with other vegetables, mixed into a salad, steamed with cabbage, added to a sandwich or enjoyed on its own as a pickle. It was also traditionally served with a few drops of oil.

Sauerkraut is easy to find already prepared in natural foods stores or you can have a go at making it yourself.

If it tastes too salty, you can rinse it or soak in spring water for about 5 minutes, then discard the water and munch away.

 Please enjoy this delicious Tempeh recipe using sauerkaut. 

Love Chef Mel xx

Tempeh Wraps with Peanut Sauce

Ingredients: 1 block tempeh cut into squares 4-6 spring green leaves rinsed 1tablespoon sauerkraut 1tablespoon grated carrot 1 teaspoon minced fresh ginger 1-2 tablespoons shoyu Safflower oil 1 inch strip kombu Peanut Sauce 1 tablespoon creamy peanut butter 1 tablespoon mirin, 1-2 tablespoons shoyu 1 tablespoon fresh orange juice 1-2 tablespoons spring water

Preparation: Place the water into a pan and bring to a boil on a medium flame. Turn the flame to high and lightly blanch the collard greens. Blanch for about 30 seconds and place on a plate. Place the tempeh and kombu in a pan. Add enough water to cover. Bring to a boil, add the shoyu and ginger. Simmer for about 15 minutes. Remove and spread one side with mustard Place a generous amount of safflower oil into a skillet and warm. Add the tempeh and fry on each side until golden. About 3 minutes each side. Remove and cut into squares. Place the ingredients for the peanut sauce in a suribachi. Blend to a smooth creamy texture. Place the tempeh, sauerkraut and carrot in the middle of the collard leaf. Drizzle the peanut sauce on top. Fold up the sides of the collard and roll to make a wrap. Cut in half and serve.

Time to Take a Walk on the Wild Side

Happy 2016!!

Now is the perfect time to get outside and relish the wild side of life. Humans are built to move. Until recently we were much more active on a daily basis and had no need to go to the gym. Moving was part of life. The modern sedentary lifestyle doesn't do us any favors - physically, mentally or emotionally. Walking outdoors can be enjoyed by people of all ages. Although walking is popular for weight loss and fitness, there are many other benefits too.

Take a look....

·      More energy to enjoy life

·      Increased weight management with toned muscles and less body fat

·      Reduced stress

·      Enjoy a deeper, more restful sleep

·      Reduce the risk of heart disease, diabetes, colon cancer, breast cancer, stroke, high blood pressure, and osteoporosis.

·      Prevent constipation, gallstones and impotence

·      Boost good cholesterol in the blood

·      Lengthen your life

·      Alleviate depression and negative thinking

·      Relieve arthritis and back pain

·      Strengthen muscles, bones, and joints

·      Improve lung capacity

·      Elevate overall mood and create a sense of well-being.

·      Increase feelings of peace, stability, and a sense of connection

·      Stimulate the brain and improve cognitive function

·      Harmonize all the systems in the body - digestion, circulation, immune, and nervous

·      Stimulate energy meridians through the soles of feet

·      Receive negative ions which helps to increase energy levels

·      Enjoy a greater sense of being in the body and grounded

Tips for Walking

While 30 to 60 minutes of walking per day is best, you can still benefit from two or more shorter walks of 10-15 minutes each.

A steady routine helps you to get the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is ideal.

During your walks, you should be able to enjoy a conversation. If you're breathing too lightly, you can increase your pace. If you can't catch your breath, slow it down.

If you are pressed for time, walk around the local area after lunch and use the stairs instead of the elevator at work. At night, trade a half hour of TV for an enjoyable walk around the block. Take a friend, your dog or the whole family.

At weekends or in your free time, find places to walk in nature such as parks, preserves, gardens or arboretums.

The wilds of Wales

Have loads of fun out there. Love Chef Mel xx

The Benefits of Rosehip Oil

Rosehip Oil

Since living in Spain, I have been using and enjoying the wonderful benefits of rosehip oil. Super easy with fabulous results. It is pure too. No added chemicals or other junk. Here is some information and benefits on one of natures best kept secrets. 

Rosehip oil has been used for generations by the Andean Indians of Chile who understood the marvelous benefits for the hair and skin.

The oil is extracted from the fruit (hip) of the wild rose after it has bloomed and lost its petals. 

 

Rosehip oil is rich in antioxidants, vitamins A, E and C, and is especially  high in the essential fatty acids, 
omegas 3, 6 and 9.

You can apply it to slightly damp skin which helps to hold moisture and reduce dryness.

Benefits of Rose Hip Oil

 

Excellent for shining, healthy hair. The oil also improves dandruff and other scalp conditions. Use as a mask and massage a small amount of rosehip oil into the hair and scalp. Leave it on for at least 30 minutes. Then shampoo and condition as usual, and relish the results.

 

Soothing for sunburn. It aids in the healing process and can reduce inflammation. Corrects UV damage from the sun.

 

Scar treatment – Reduces the appearance of scars, burns and stretch marks. I bashed my knee while walking the dogs and was amazed how quickly it healed from simply using a little rosehip oil daily.

Better than Botox! Treats fine lines and wrinkles - Rosehip oil's vitamin A is known to promote healthy skin cell rejuvenation, which causes skin to glow and appear fresh and supple.

Hydrates dry skin - Rosehip oil gives a boost of moisture to dry or mature skin. Unlike other oils, the smooth and light texture of the oil is unlikely to clog your pores. Or, you can add a few drops to your regular moisturizer for a lighter touch.

Soothing for eczema and psoriasis - the astringent and skin nourishing properties can help to speed up the healing  process, as well as hydrate and moisturize the area.

Evens skin tone - reduces the appearance of dark spots, aging spots and hyper-pigmentation. Simply apply to affected area daily.

Healthy nails. Try dabbing a bit of rosehip oil on your nails and cuticles to help prevent hangnails and nail breakage.

I hope you enjoy this oil as much I as do. Love Chef Mel xx

The Fountain of Youth – Anti Aging Tips

Many of us are searching for the eternal Fountain of Youth. We go to all extremes to look younger. However, we don’t really have to go to such drastic lengths. There are many simple things we can do to feel and look bright, alert, shinning and fresh. Beauty begins on the inside and is reflected on the outside. We are all aging but we can slow it down and continue to be beautiful and youthful for far longer. The aging process then becomes a graceful journey.

Here are some simple anti-aging tips that you can easily add into your lifestyle:

What Speeds up the Aging Process 

Too much sodium  – we need less as we get older. Excess salt can increase cell aging.

Dry foods – cookies, crackers, chips, bagels. The volume of dried snacks has grown enormously. Stress and pressure often creates a craving for dry hard foods that only gives temporary relief

Sugar – in all kinds of foods. The more we eat the more we want. In early 50’s people consumed around 5lbs of sugar a year. Today the average is a staggering 150lbs of sugar per person per year. The average amount of soda consumed is 60 gallons per person per year. Sugar depletes the body of vital nutrients, lowers resistance to disease, increases diabetes risk, and gets stored as fat.

Acidic diet –the body has to work extra hard to maintain blood balance. Acidic foods include animal, dairy, sugar, white foods (bread, pasta, rice), and alcohol

Over eating even healthy food, and stress both create acidity and ages the body

Animal protein – acid forming and taxing on kidneys. Due to the high levels of purines in meat, uric acid can increase which then has to be neutralized by calcium. The calcium comes from the bones, spine, and teeth.

Too much partying –late nights and alcohol affects the liver, kidneys and adrenals

Processed and packaged foods – oxidizing and full of chemicals

Sudden shock – can cause rapid aging

Cold drinks – taxing on digestion

Lack of routine – irregular meals, standing up to eat, irregular sleep patterns and lack of sleep

Long distance flying on a regular basis exposes us to the same intensity of radiation as several strong chest x rays.

Extremes of all kinds, exercise, diet, temperatures, climates, and environments

Ways to keep that Youthful Glow – be mindful and pay attention to your body. Think about wellness not disease

Good nutrition – plant based diet, home cooking, living foods, varying the cooking styles. Getting your nutrients from food first not supplements. Have vegetables at every meal using the full range of colors, shapes, and flavors. Juicing is a great way to enjoy vegetables at breakfast. Lightly cooked dishes and salads are especially important. Include mild sweets as part of your diet. They help to relax the body and strengthen the immune. Include pureed sweet vegetable soups, sugar free desserts, vegetable juices, and the natural sweet taste from grain and vegetable dishes.

Good digestion – good elimination on a daily basis, getting rid of what we don’t need. Make sure your diet is high in fiber and fermented foods. It is important to chew well and to enjoy meals in a calm environment. Excessive intake of food greatly burdens the entire digestive system. Practice moving away from the table when you are still a little hungry.

Good circulation – the key is to exercise on a daily basis and to find something that you love so you keep on doing it, make sure to stand up and move throughout the day, have an evening walk after dinner –improves all systems in the body, uplifts the mood, increases brain power, and keeps heart young

 How to RE- set your Biological Clock

Keep the mind fresh and open – find meaningful activities. Learn something new every day. Keep active and involved, and do things that make you feel happy.

Give yourself a nourishing olive, sesame or coconut oil massage  – helps to reduce stress, hydrate skin, relieve aches and pains, improve cellulite, reduce stretch marks and slow down skin aging.

Enjoy eating meals at the same time each day. Sit down to eat all foods even snacks

Chew well – activates the lymph, helps us to eat less, ensures proper digestion, promotes growth and repair, and is the foundation for disease prevention

Drink adequate water – very important at any age to stay hydrated. However, some lose their natural ability to feel thirsty as they get older so it is essential to have regular glasses of water throughout the day

Stop eating 2-3 hours before to bed

 

Spend time in nature on a daily basis and become aware of your surroundings. Engage your senses and notice the different sights, smells, textures, tastes, and noises.

Enjoy good sleep – at least 6.5 hours a night. Helps you to feel more peaceful, energized, and positive, and less prone to anger and irritability.

Have Gratitude – give thanks to all of life even the challenges. Appreciate the marvel of the natural world. Be grateful for family and friends.

Take time out – to relax and enjoy life in the moment.

Enjoy meditation, breathing exercises or spiritual practice. Nourishing to the mind, body and spirit.

 

Laugh – watch funny movies, hang out with friends and family and laugh together

Beautiful Buckwheat and Burgers

Buckwheat

When I lived in the US, I rarely used buckwheat as a whole grain. I enjoyed soba noodles in broth often, but for some reason wasn’t attracted to the grain itself.

Since living in Europe, I have been using it much more and find it tasty, and easy to use. Buckwheat gives great energy in a lighter manner than expected. So I am sharing some of the benefits and a simple recipe. Enjoy xx

Origin

Buckwheat, was first cultivated in South East Asia around the 6th century BC having been originally used as a wild food. It then spread to Central Asia, Tibet, Europe, and the Middle East.  Buckwheat actually came to Russia via Greece in the 7th century. The Russian name for Buckwheat is Grechka, which means ‘Of Greek’. Buckwheat was one of the earliest crops introduced by Europeans to North America.

Benefits of Buckwheat

Great for the digestion.

Buckwheat is high in fiber and has a mild, sweet flavor. It can help to clean and strengthen the intestines and improve appetite.

Nourishing to the Kidneys and Adrenals.

Buckwheat has a warming energy that is strengthening for the kidneys and adrenals especially if made into a porridge known as kasha in Russia.

Gluten Free

Buckwheat is not considered a grain, which makes it perfect for celiacs and those on gluten and grain sensitive diets.

Alkaline or Neutral
In terms of acid and alkaline, buckwheat is considered to be neutral or mildly alkaline.

Has a high concentration of Rutin

The high rutin content in buckwheat can help to lower the risk of developing gallstones, high cholesterol and high blood pressure. Rutin is also beneficial for fighting inflammatory conditions such as arthritis. Buckwheat can help to prevent varicose veins, and hemorrhoids as rutin is known to help strengthen the capillary walls. It can also improve circulation especially cold hands and feet, and edema.

Keeps Blood Sugar levels low

The nutrients in buckwheat may contribute to maintaining sugar levels. With a glycemic index of 54, it lowers blood sugars more slowly than rice and wheat products. 

Nutrient Rich

Buckwheat contains high levels of B complex vitamins and essential amino acids, which help to promote healthy skin and strong hair. It is also a rich source of magnesium and copper. Buckwheat has strong antioxidant properties, which can help keep premature wrinkles at bay.

Buckwheat can be made into porridge, burgers, pancakes (from the flour), soba noodles, and prepared with vegetables and beans.

Here is a simple recipe for Buckwheat Burgers. Feel free to adapt it to your taste and what you already have in your fridge. Happy cooking!

Love Chef Mel xxx

Buckwheat Burgers

Ingredients

1 cup Buckwheat toasted in a skillet for 3-5 minutes

2 cups Water

Salt

Pepper

Olive oil

1 onion minced

2 cloves garlic minced

1 cup grated carrots

1 celery stalk minced

6 green olives minced or 1 tablespoon capers

1 tablespoon Tahini (optional)

2 tablespoons fresh basil or fresh parsley chopped

1 heaping teaspoon dried herbs (oregano, basil, marjoram)

Preparation

Bring the water to a boil in a pot. Add the salt, and buckwheat. Return to a boil on a medium flame, and simmer on low heat for 20 minutes until all water is absorbed. Uncover the pot and let the buckwheat cool down.

Heat 1 tablespoon of olive oil in a saucepan and fry the onions and garlic with a pinch of salt for about 3 minutes. Add the carrots and then the celery, and continue frying for a few minutes.

Add the vegetables to buckwheat together with olives, dried herbs and fresh herbs. Mix it all very well with your hands until you get nice dough. Add salt and pepper to taste.

Take little portions, shape a ball with your hands and make a burger. Repeat this process with the rest of the dough.

Heat olive oil in a pan and fry your burgers for 3 minutes on each side until they are golden brown.