Showing posts with label veg. Show all posts
Showing posts with label veg. Show all posts

Saturday, 10 January 2015

Do you eat your fermented veg?

I must admit I am new to the whole fermented veg caper.  
I was one of those people who always said sauerkraut was gross.  

Until I actually tried it! LOL

Once I tried it I realised just how awesome it actually is. 

But there are loads of veg ferments you can do. 

Beetroot is another fave here with my son and I am yet to try other veg.

I prefer sauerkraut myself and love love love it with beef!

Another thing that turned me off it was that I thought it was something terribly difficult to make.

The opposite couldn't be more true though.

If you can use a knife you can make kraut pretty much. 

That is how simple it is.

Slice some cabbage, actually you'll want loads of cabbage as it packs down quite a bit.  Take off the outer leaves (but keep them as you will use them later).

Once you have sliced it up thinly, cut it into inch long pieces and put in a large dish.  Then pound it with a meat cleaver or, as I used, a rolling pin.

This releases juices and sugars and helps get the fermentation process happening.  Once you can see it is wet move on to the next step of salting it all.

Sprinkle some salt and add some water and culture.
That's it!

The salt I use is the seaweed salt from Changing Habits.  I love himalayan salt at the best of times but like the added nutrition of seaweed in this one.   

I used 1/2 a medium cabbage for one large jar of kraut and I added two good pinches of salt to the cabbage and mixed it in well.

Once you have mixed the salt in well it is time to pack it into your jar.  Make sure you have a clean, sterile jar.  As you add the cabbage, push it down firmly with your  rolling pin or spoon etc   Make sure you push it down as hard as you can.

When you have all the cabbage in the jar add your water and starter.  I used about 3tbs of water kefir and filtered (no chlorine or fluoride) water.   Add enough water to cover the sliced cabbage.  You don't want cabbage sticking out the top as it will go mouldy and spoil.  

With those outer leaves tear them up and place them in the top, Pushing the sliced cabbage down under the liquid.

When it is all nicely packed in and covered pop a clean cloth over the top to keep dust/bugs out and sit it in a warm spot.  Just check reguarly that the cabbage is still under the liquid line.
Depending on the weather it will take between three days and two weeks to get all funky and tasty.
After the first couple of days just have a taste every now and then to see if you like it in.  
The texture should be firm but not raw crunchy and it should have a bit of a funky smell about it.
It really is personal taste as to how long you let it ferment but once it has reached the point you want pop it in the fridge to stop the process.
You can add some of the liquid from this one to your subsequent batches as a starter and if you don't have kefir to add don't panic.  You can add some probiotic, or buy a whey powder online to add.  You can also make it without any of these but the process may take a bit longer.


As I said, I love it with beef in particular. Fermented veg are so beneficial to your health and aid digestion.  The lactic acid released in the fermentation process help promote the growth of good bacteria in the gut too.

Monday, 20 October 2014

Week one

Round 3 (started loading 11 Oct 2014)
Phase 2   (Started 13 Oct 2014)
Day 7
Blood group A+
Loss to date - 38kg
So week one is done and dusted.   
I have found that I am suffering detox symptoms quite severely this week.  Round two wasn't so bad with them.
I have had headaches, itchy skin and a shocking pain in left ribs.   The latter I had for much of round two  and it is back again.  My chiropractor thinks it is to do with liver detox so I guess I should be grateful my body is working hard at mending but gee it is annoying.

Weights for this week are:

13Oct - 78.1kg (post loading)
14Oct -76.4kg
15Oct- 75.5kg
16Oct 74.8kg
17Oct - 74.5kg
18Oct- 73.8kg
19Oct - 73.6kg

Total loss for week= 4.5kg

Starting measurements10 Oct:
waist    94cm
hip  108cm
thigh  51cm
upper arm   30cm
chest  100cm
calf  36cm

This weeks measurements:
waist    94cm
hip  108cm
thigh  51cm
upper arm   33cm
chest  97cm
calf  35cm

Approx 5.5km intentionally

Meals for the week:

Breakfast is generally an apple and a cup of black coffee.

egg salad with celery, tomato, lettuce, lemon juice
Chicken and Broccoli salad
Curried Chicken and cauliflower soup
Tomato, zucchini and chicken soup


Broccoli and spinach soup with shredded chicken
Poached chicken with spinach and cauliflower mash
corned beef (preservative free) and broccoli
Lemon chicken and asparagus with tomato
curried chicken and Cauliflower soup
Calamari and broccoli stir fry

Recipes for the week

Curried Chicken Soup
100gr chicken
1 cup cauliflower
water to cover
1tsp curry powder of choice

Simmer until chicken is well cooked through and cauli is soft.  Blend to a creamy texture with food processor/stick blender/bellini/thermomix.

I like to do multiple batches at once and then divide up for future meals.

Calamari & broccoli stir fry
100gr calamari cut into rings
1c broccoli cut very fine
1/2onion cut fine
1/2 lemon
Marinate the calamari for at least 30 minutes in the juice from the lemon and plenty of S&P.  Lightly steam the broccoli while doing this.  Heat your pan to very hot then add a splash of water and fry the onion, add the calamari and garlic and fry until cooked through, toss in the broccoli, cumin and coriander and let the water absorb so you get some colour in the calamari. At the last minute put a tbs of water in and swish around to create a type of sauce.  It will be brown from the previous step so don't stress.
Serve on a bed of lettuce greens.

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Tuesday, 15 July 2014

One for the vegetarians

I often say I could so easily be a vegetarian, if bacon grew on trees.   Having said that I do cook a lot of veggo meals as my daughter is vegeterian.  Yeah, my house is a bit like a bloody cafe when I am in phase 2!  Something for me, something for her and something in between for the boy child.   This meal was a late home from a meeting meal that I threw together as I was starving!

Was it good!  In the words of my wise old dad "by oath!"

Now, you have to make sure you have a container of roast sweet potato in the fridge that you cooked for said veggo daughter, who then decided she didn't want it.  nuff said.
THEN, sift through the veggie crisper for whatever takes your fancy, can be eaten or is allowed in phase 4.  I had spinach, silver beet, leek and celery to play with.  
I then sautéed the veg in loads of butter (cos I can).  Whisked two eggs with salt and pepper and poured in to the pan.  
Scramble then eat!!
You seriously can not do much better than that when in a rush for a meal!

Thursday, 26 June 2014

Bellini burgers

Not strictly changing habits and definitely not phase two but who says I can't mix it up a bit.
I got myself a bellini on the weekend and have been having a little play with it.   This is the first recipe I have made up and I thought I would share it.   I had cooked up some adzuki beans to add to another dish earlier in the week and completely forgot so decided to make them up into a veggie burger for the kids.  Very easy!  Huge hit!  Win Win!!

1c raw adzuki beans 
(or 1 tin cooked if you can find them)
1/2 onion
2 cloves garlic
1tsp oregano
1tsp ground coriander
1tp ground cumin
1med potato diced and cooked
1c bread crumbs

Soak beans for at least 8hrs and then boil until soft.
Put onion and garlic in bellini bowl and dice 10secs on speed 6.
Add all other ingredients except breadcrumbs and blitz for a further 30secs on speed 3.  Check mixture and if it is a smooth, pastey consistency add 1/2 the  breadcrumbs and mix for 10secs on speed 2.  If it isn't smooth enough then blitz in increments of 10seconds until well mixed.
I found it easier to get the mix out of the bellini bowl and put into another dish.  Shape into patties and cover in remaining breadcrumbs.  You don't need egg and flour is the pattie is moist enough to hold the crumbs.
I left in fridge for a few hours to firm up and then shallow fried them in rice bran oil .

Serve as burgers in a bun, in a wrap or with veg.

Monday, 9 June 2014

tomato and Zucchini Omelette

You have probably figured out that I like zucchini LOL   I do eat a lot of it and do like it but more so because it is so versatile.   You can grate, bake, steam so what's not to like!

This is yummy and again, I know you aren't meant to use two whole eggs but I do without a reaction.  This also works with one whole and two whites as I have done that too.

2 eggs
1c grated zucchini
diced small tomato

grate your zucchini and then give it a good squeeze in a colander to get excess liquid out, I find this stops the omelette (or fritters) from being soggy.   Lightly fry the zucchini, tomato and seasoning in a small frypan then add whisked eggs.  I cook almost all the way through then pop under the grill to finish the top off.  You can serve with a side of free veg greens such as lettuce or spinach or just have on its own.

Tuesday, 3 June 2014

Scrambled Tofu

This has long been a favourite of mine so is a good replacement for the monotony of meat every day, and also very quick and easy.

100gr tofu (I find really soft disappears to nothing so firmer is best)
1/2 onion
2 c spinach leaves shredded or any of the allowed veg)
1/2tsp tumeric
1/2 tsp cumin
1/2tsp coriander

saute all in a pan until well combined and warmed through, serve in lettuce cups or on its own.

Saturday, 31 May 2014

Tuna noodles

oooh had this one tonight and it is a fave.   Sometimes I find the most basic and simple recipes are the tastiest and this proves the point.  Sometimes I tend to add too much in the way of spices and herbs and lose the taste of the protein and veg.

100gr albacore tuna (if on protocol this is the only tuna you can have.  Coles brand make one and is the only one I have been able to find)
1/2c tomato puree
1c broccoli cut very small.
1/3 pack of angel hair slendier konjac noodles

In one pot put all ingredients except noodles into pot, stir well and put lid on and let simmer until broccoli is cooked through.   Rinse noodles well then add to sauce, let simmer another five minutes with lid on.
There!! How easy is that, to save washing you can even eat it out of the pot!

Meatballs on Cauliflower mash

This is an oldy from summer when we had basil in the garden but you could use dried or even miss it out.  

100g lean mince
pinch of onion powder, oregano and cumin, hot paprika or cayenne, coriander, basil leaves, tomato diced.
1c garlic
1sm onion diced fine

1c cauliflower cut small

Mix mince with the onion powder, garlic clove, oregano and cumin. form into small meatballs and leave aside.
In saucepan water fry diced small onion, hot paprika, cumin, coriander (ground), 10 basil leaves shredded and one diced tomato  until all soft, put meatballs in and heat until cooked through.
Cook a cup of cauliflower until very very tender and mash with fork, season with salt and pepper.  Serve meat ball mix on top of cauliflower mash. 

Meat balls are a little dry in texture due to restrictions but with the sauce and cauli they aren't too bad and are very tasty.

Friday, 30 May 2014

Chicken and Asparagus Soup

This was a lovely soup to have, even in warmer weather.  Although I must admit, come autumn and winter I am a bit of soup fiend.  They are definitely one of my comfort foods.  I am not a massive fan of asparagus, but having a very limited choice of veg during phase 2 I am expanding my repertoire of meals.

100gr lean chicken breast whole
1 clove garlic
1c diced fresh asparagus (broccoli works well too)
1/2 leek cut very thin

Cover chicken breast with water in pot and season with fresh garlic and  S&P.  Simmer until breast is very tender.  Add cup of diced asparagus and ½ leek cut thin.  Continue to simmer until veg is also very tender.  Remove chicken and shred.  Blend veg and liquid and pour into bowl, add chicken and re-season to taste.
You can use home made chicken stock for more flavour too but during phase 2 you need to be very sure you have removed ALL fat from the stock.

I call them rubber noodles

They aren't really rubber though.  They are a wheat free, low cal noodle made from konjac (which is a type of tropical potato) by a company called SlendierSlim.  These are allowed on the changing habits protocol, although only the 8cal or less.  They are available from coles, woolworths and I have found them at the Vitamin Shop in Hobart too.  The latter have the lasagne style noodle too.
They are very Asian in style and boost a meal if you are peckish or want to feel like you are eating like a normal person.
Today's lunch was noodles with some veg and chicken . My kids were wanting to steal from me so it must have been good!

1/2 pack of slendier fettucine
3 spring onions cut fine
1c cauliflower
1c kale
100gr chicken chopped small
1/2c tomato puree
1/2tsp oregano
1/2tsp paprika
S&P to taste.

Chop veg small and either steam until soft or precook in pan if you want a one pan meal.  Saute onion and add chicken and spices, stir fry until cooked through and mix in veg and tomato puree.  I like to let it to simmer for about 10min to reduce and boost flavours.  Throw in your well rinsed noodles and cook for a further 5 min.  Enjoy!

Thursday, 29 May 2014

Stir fry broccoli, kale and Beef

I made this for lunch today so thought I would share something current.   Very easy and quick meal.
To make things easier for me I package all my meat for the freezer in 100gr portions.  I buy my meat in bulk from Conmurra Farm and thoroughly recommend them if you are in the north of Tassie.  They are reasonably priced, grow their own grass fed beef, lamb and pork and their meat is beautiful.
Another attraction is the ease of ordering online and having your meat delivered to your door!!


1c steamed broccoli cut small
3lg leaves of steamed kale shredded
100gr of lean mince
1/2 tsp cumin, coriander
pinch of chilli flakes
S&P to taste.
3spring onions chopped

saute onions in a bit of water until tender then add meat and spices, break up mince and saute until cooked through, add veg and stir through.
Simple hey!!   You can add a splash of tamari, soy or braggs if you are not in phase2.

Zucchini Fritters

These are just delicious! Great as a mobile meal as they can be made in advance and are just as nice eaten hot or cold.

1c grated zucchini
2 eggs whisked

Mix all ingredients together then cook over low heat as you would with regular fritters or pancakes.  For all my P2 (phase 2) meals I use a non stick pan (usually only ever use stainless steel) which makes no oil cooking a bit easier.

Wednesday, 28 May 2014

Zucchini Chips

I couldn't use the recipe I found because it uses oil.  As most people will know, during phase 2 of the protocol no oils or fats can be use, so I made up my own recipe.

Slice zucchini about 2-3mm thickness (I used one medium one).  Be sure to slice the zucchini length ways as they shrink quite a bit as they dehydrate.
In a plastic bag place 1/2tsp each of good salt (Himalayan) , pepper, chilli flakes, garlic flakes, onion salt, paprika.  Or whatever spices or herbs you like.
Put zucchini in and shake until well covered.
Place on an oven rack on a tray and back at 220c turning occasionally until they are starting to crisp up. They will crisp a bit more once out of the oven.

Goes great with steak!

I have also done these in the dehydrator with mixed results.  If you dry until super crunchy they are great if eaten straight away.  Unfortunately they won't keep crunchy for long though.