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Fermented Dosa

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Dosa is a GF thin fermented pancake similar to a crepe. The fermentation process increases vitamin B and vitamin C and is a popular south Indian snack, breakfast or meal that can be eaten with various fillings such as coconut chutney and dahl.

Ingredients (Organic)

  • 3/4 cup long-grain rice (basmati can be used)
  • ¼ cup brown rice – 1/4 cup (47.5 gm)
  • ½ cup split black lentil or mung beans
  • ½ teaspoon fenugreek seeds
  •  Himalayan salt – As needed

Preparing the Batter

  • Rinse the rice and soak it in a large bowl overnight.
  • Rinse the urad dal (black gram) or other lentils. Soak it along with fenugreek seeds overnight in a separate bowl.
  • Drain out the soaking liquid from the dal and the rice and keep it for further use.
  • Grind the rice, dal, fenugreek seeds, salt altogether or separately for a smoother batter using the soaking liquid preserved earlier to make it a smooth paste.
  • Let this batter kept for another 6-8 hours in a warm place covered with a tight lid. You can leave it overnight. (longer in the cooler weather)
  • The next day or when the batter almost doubles in volume it is now ready to cook. You can store the batter in the fridge for a few days. Just stir it a few times a week.  It will keep fermenting.

    Making the Dosa:

  • Heat a dosa pan or very flat heavy skillet pan and sprinkle a few drops of water on it. If the water drops evaporate within 2 seconds, then the pan is hot enough and ready.
  • Spread a very thin layer of oil over the pan
  • Pour the batter onto the hot pan with oil and spread out the batter in a circular shape.
  • If needed, you can drip a few drops of oil or ghee onto batter dosa or around it.
  • Cook in a medium flame till the bottom side becomes light brown.
  • For a more crispy dosa, you can flip the other side and cook it for another few minutes. Serve with coconut chutney or other fillings.

Miso Eggplant

Eggplant 1

Miso Eggplant

 3 tablespoons unpasteurized organic rice or barley miso

2-3 tablespoons organic coconut sugar or rice honey

½-3/4 cup stock or water

2 teaspoons grated ginger root

2 clove pressed garlic

3 tablespoons mirin rice wine

1 teaspoon organic apple cider vinegar

the grated rind of organic orange or lemon rind

1 slice of a large eggplant

oil for deep frying

seasonal lettuce and sesame seeds for garnish

Method

1. Preheat oven to 180°C and line a tray with baking paper.
2. Make miso sauce. marinade (see below).
3. Slice the eggplant in half, lengthways, then score the flesh in a diagonal pattern, taking
care not to slice through the skin.
4. Brush all over with sesame oil and cook, skin-side down, in a frying pan for 2-3
minutes until the bottoms flatten and the incisions begin to open. Turn over and cook
cut-side down for around 2 minutes until lightly browned. Transfer to prepared tray.
5. Spoon miso sauce over the cut sides of the eggplant until it runs into the incisions.
Leftover marinade can be refrigerated.  Bake for 20-25 minutes until tender and shiny.
Scatter with toasted sesame seeds and lettuce if desired.
Sauce

In a small saucepan combine all the ingredients except the vinegar, eggplant, oil, and lettuce.   Cook over low heat, stirring frequently. Stir in the grated rind.

  1. Taste and adjust. Set aside.

Miso sauce can be kept refrigerated up to 30 days in a glass container.

 

 

 

Plant-Based Wholefood Basics

Coconut 2

Over the past, 30 or so years I shifted from a typical American, then changed to an Australian diet and then one that focused on non-refined,  fermented and plant-based wholefoods.

Its good to start with the basics- like changing white flour to wholemeal, canned and/or frozen or canned vegetables to fresh. It all takes patience but doing it one step at a time away from commercially and industrially refined foods and towards more plant-based eating is the best way to begin.

Are you aware that before processed and refined products make their way into your diet, many are laced with pesticides and other agricultural chemicals, processed with chemical solvents, and stripped of most of their nutritional value like vitamins, minerals, fibre and flavour? The good news is that the “processed refined-pantry” can be slowly replaced by delicious, nutritious alternatives.

The term plant-based wholefoods are open to interpretation, but here is what it means to me: minimally processed and refined, from plants and organic when available. Why would you want to eat just part of a food? Nature grew it one way so how about eating the whole food to get all the nutrients and vitamins.

Plant-based foods are whole–straight from the way that nature intended and they are made from whole ingredients,  with as little processing as possible and no artificial flavourings, stabilizers, and preservatives thus keeping nutrients and original flavours intact.

They actually look, smell and taste different and choosing whole foods also means avoiding genetically modified (GMO) and chemically fertilized crops, as well as dairy products that come from cows treated with antibiotics and growth hormones. Plant-based generally means very little animal foods however some people do choose to use a bit here and there according to their needs and the season.

First baby steps…..  One of the first steps for me was discarding all the white flour, pasta and white sugar from my pantry.  Choosing Pasture-raised Organic Eggs, then learning how to add more plant-based proteins like tofu, tempeh, beans and all sorts of legumes, seeds and nuts and how to combine whole grains and legumes to get a complete protein.

As I began to feel more confident cooking and creating with these ingredients I  had more energy, vitality and creativity. Once you are in the swing of it, shopping for and cooking with these ingredients isn’t any harder and doesn’t have to take more time than what you are already used to.

A few steps in the right direction:

1. Cook at home as much as possible. Choose organic, fresh, local, seasonal, and sustainably grown ingredients.

2. Introduce a new ingredient every other week or so and remove a refined one.

3. Get to know all the different whole grain flours, whole grains, pulses, plant-based proteins and organic produce at your local market or your favourite shop.

4. Drink filtered water and avoid plastic storage containers and water bottles.

5. Get rid of your “all-white” staples, start exploring new “whole” foods and ingredients.

6. Each week explore all the different plant-based proteins one at a time and add different grain, bean and seed combinations to increase your plant-based proteins.

Everyone is different and many people seem to be looking for ways to incorporate more meatless meals into their repertoire for a host of reasons, and I hope I can provide a bit of inspiration.

BRAIN FOOD- Harness the power of food to boost mood, mind and brain

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Is there really such a thing as “Brain Food.? Well, Dr. David Ramsey thinks so and so do I. I have been eating for over 50 years and teaching people about “Food as Medicine” for 30.

What do you eat to beat depression, anxiety, mood swings and more?  Food choice is the most powerful factor in your control. Yet treatment often overlooks a critical factor: what people eat.

Based on the latest science connecting nutrition and depression, I have come up with recipes, food plans and dietary habits that will show you a way out of the malaise and put you on a journey to wellness.

“A clear and concise plan to tangibly make your life better through nutrient-dense food.”
– Dallas Hartwig, New York Times bestselling author of The Whole30 speaks the truth. 

Modern food puts our mental health at risk

A prospective study in 2009 showed that in 10,094 university students those who adhered most closely to a Mediterranean dietary pattern had a 52% reduced risk of depression.  https://www.ncbi.nlm.nih.gov/pubmed/19805699

With all the fermented food in the Mediterranean diet its no wonder their mood and overall health improved!

You can make your life better through nutrient-dense and fermented food. Learn about the food-mood connection.

Here are some tips to follow that will put you on the path:

‘Eat the rainbow’ -a wide variety of foods, particularly fruit and vegetables. In this way, we’re regularly eating colorful and nutritious foods. From purple cabbage and blueberries to boy Choy and yellow bananas, rainbow foods nourish our bodies and help us thrive.

Fermented foods:  Organic Sourdough bread, Miso, Sauerkraut, Kimchi, Yoghurt, etc.

Fatty fish

Blueberries

Turmeric

Walnuts

Broccoli and broccoli sprouts

Pumpkin and other seeds

Dark Chocolate

Eggs

Green leafy vegetables

Green tea

Begin incorporating brain-nourishing foods choices and ferments with “building-block” nutrients such as long-chained omega-3 fats, vitamin B12, and zinc.

On top of that, eating more of these brain foods can decrease your risk of obesity, diabetes, and heart disease; all diseases that wreak havoc on mental health.

A few sessions will transform how you approach food and teach you to use it as a tool to conquer depression, anxiety other mood swings or health concerns and regain your health and vitality.   It’s time you feed your most important asset first: YOUR BRAIN!

 Contact Marcea

call: +61 (0) 410 511 682
email: marceakleinhealth@gmail.com

Vegan Apple Pizza

 

Apple Pizza close 2

Vegan, GF

Use Organic Ingredients when available

1 cup chickpea flour
1 cup warm filtered water
1 Tablespoon sauerkraut, pickle brine or sourdough starter, miso (optional)
1 Tbsp. extra virgin olive oil
½ tsp. dried cinnamon, coriander or cardamom
¼ tsp. salt or 1 teaspoon miso

Topping:

1-2 whole apples sliced into thin pieces

1-2 teaspoons cinnamon or other sweet spice

Maple syrup or rice syrup to taste

Pinch of sea salt

Apple tree

 Method

  1. Combine the chickpea flour with warm water in a medium bowl or mason jar, and mix well. Add in tablespoon sauerkraut, brine, sourdough starter or miso if using.
    Cover and allow to sit overnight or for at least 8-24 hours.  Stir if leaving for longer than 8 hours. When a few bubbles are visible it is ready to use.
  2. Cut the apples and toss with cinnamon. Set aside.

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3. Stir in the olive oil, spices and starter (if using).  The batter should be the consistency of heavy cream. Heat the oven to 450F/220 C. Put a cast-iron skillet (Solid Teknics* is best) or pizza pan in the oven to warm or on a cooktop.

4. Remove the pan, pour 2 tablespoons of the oil into it and swirl. Immediately pour the batter into the pan.

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5. Bake for 8-10  minutes, or until the base is almost firm and the edges almost set.

6. Toss the apple slices with the spices, place on the top of the pizza base, brush with maple or rice syrup and bake 10 minutes. Serve with coconut yoghurt.

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Fermentation Myths and Truth

 

LOVEYOURGUTS

As you heard Microbes are my best friends!
Continue on this Ferment journey with me where I’ll share my tips and tricks on all things Fermented.

One of the most asked questions I receive is …

Do you need to use a starter culture to make your ferment?

NO! I must be honest and confess that I have never used a starter culture to make sauerkraut.

Here’s why

Starter cultures are dried powders of various strains of bacteria that are used to inoculate your ferment. The powder is usually dissolved in water before being thoroughly mixed with your prepared cabbage and vegetables. Starter cultures contain sugar or glucose, as a carrier agent, and various forms of active lactic bacteria.

· They’re not reusable, you can’t save some of the liquid and add to your next batch as a starter.

· Vegetables have all the necessary lactic-acid bacteria on them already to get the party started. Once you get your vegetable to salt ratios correct, your ferments will naturally occur.

· Flavour changes.

· Not necessary for vegetable ferments

Find out more or join me at one of my hands on workshops.

I am inspired when people discover how wild fermentation and plant-based wholefoods and lifestyle changes improve their well-being and can actually fit into a busy schedule. Shoot me an email and I’m happy to respond.

 

 

 

 

 

 

Kimchi

Vegan, GF, Plant-based

Use Organic vegetables for best results

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Ingredients

    •  1 large Napa (Chinese) cabbage ( 1 kg. )
    • 2% sea or Himalayan salt
    • Spring or filtered water
    • 4 finely minced garlic cloves
    • 1 cup finely chopped onion
    • 2 grated apples
    • 1-2 tablespoons grated ginger
    • 1-2 teaspoons (or more – depending on your taste and tolerance) chilli (you can also use a small fresh red chilli, removing some of the seeds) (optional)
    • 1 tablespoon Shiro or another kind of unpasteurized miso
    • 2 cups finely chopped spring onions
    • 1 cup grated carrot
    • ½ cup thinly sliced daikon or red radish
    • 2 tablespoons wakame or dulse sea vegetable (useful if you should avoid cabbage)

 

 

Method

  • 1. Cut the cabbage lengthways and then into quarters. Remove the inner core. Cut each quarter into thin slices. Weigh the cabbage. Grate the carrots and weigh them. Then calculate the amount of salt according to the weight of the vegetables.
  • 2. Combine the garlic, onion, apple, grated ginger, spring onions, miso and wakame and mix or blend well to make a paste. Add water if necessary. Set aside.
  • 3. Place the cabbage in a large bowl and massage the sea salt in, it should start to soften and feel a little rubbery. Cover with boiled or filtered water, let soak for a few hours.
  • 4. Drain and rinse lightly.
  • 5. In a large bowl, combine the cabbage with the other vegetables then add the paste and massage in to coat everything.kim kneading 1
  • 6.  Pack the mixture into a sterilised glass jar or crock leaving one inch of space at the top (it may expand as it ferments). Make sure you pack it down tight so that the salty brine oozes over the top of the vegetables.
  • 7.  Take a large cabbage leaf and cover the Kim chi so no vegetables are exposed to the air. Then put a heavy weight on top, cover and set aside for a week in a cold dark place.kim ingredients 1
  •  8. If it is warm, it will ferment faster. You can open up for a taste and smell test as the days or weeks go by till you are happy with the flavour.
  • ( If there is any mould on the top when you open it up, just scrape it off and discard it unless it is green. Then toss it away and start all over again.)
  • Store in the fridge when you think it is ready and the fermentation will slow down.  Will keep for up to 6- 12 months

Fermented Sourdough Crepes

Ferment Crepe

This recipe will make 6-10 sourdough crepes. If you don’t have a dehydrator you can skip that step and leave the batter covered in a warm spot in your kitchen for 2-3 days until it bubbles and tastes sour. The uncooked batter can be stored in the fridge for 5 days before use.

Ingredients

  • ½ cup oat flour
  • ¼ cup sorghum flour (optional)
  • 2 cups unbleached white
  • 1/2 teaspoon salt (omit if using Miso)
  • 1 Tbsp maple syrup
  • 2 cups lukewarm water
  • 4 Tbsp sauerkraut juice or 1 Tbsp miso (this will help the ferment

Method

  1. Combine the dry ingredients in a large bowl.
  2. Add the water and juice or miso stirring to make a batter.
  3. Cover tightly (with a lid or plastic wrap). If you fail to wrap it tightly it will partially dry and will not work as well.
  4. Place the bowl in the dehydrator and set the temperature to 95 degrees and leave for 12-18 hours. Move the bowl every few hours to mix the ingredients or set aside and stir daily until bubbles appear.
  5. Place a small frying pan or skillet (for which you have a lid) on medium-high heat until it is warm.
  6. Using a measuring cup, pour ½ – ⅔ cup of batter into the centre of the pan. Quickly pick the plan up and move it to distribute the batter. Cover with lid and cook until bubbles appear and turn over and cook a few minutes longer. Repeat.
  7. Fill with your favourite filling-  fruit,  mandarins, apples, pears, dried fruit, coconut yoghurt, or leftover veg, tofu, beans, hummus, and ferments.

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Lemon Glazed Tempeh

Melbourne has the best selection of local fermented foods ever. Tempeh is one that I played around with while visiting. Hope you have as much fun as I did. Use whatever is around to enhance this fermented food and increase your friendly microbes to dance around your gut.

Tempeh 4

½ cup fresh lemon juice

The rind of ½ lemon finely grated

1 tablespoon finely grated fresh ginger

1 tablespoon tamari or Shiro miso

1 1/2 tablespoons mirin

2 teaspoons maple syrup

1/2 teaspoon ground turmeric

¼ teaspoon freshly ground black pepper

150 gm. tempeh

2 – 3 tablespoons sesame or coconut oil

½ cup finely chopped spring onions

a handful of coriander leaves

½ cup pomegranate seeds

Method

1. Combine the juice, rind, ginger tamari, mirin, maple syrup, turmeric and ground pepper in a small bowl or jar. Mix together, taste and adjust if necessary. Set aside.

2. Cut the tempeh in half diagonally, then cut each half again. Pat dry with a paper towel. If very thick, cut in half horizontally as well, but you may need to increase the amount of other ingredients.

Tempeh 1

3. Place the coconut oil (more if you have cut thick tempeh in half), so the base of the pan is well covered, over a medium – high heat. When the oil is hot add the tempeh and fry until golden. Turn the heat down and cook until golden on the other side.

4. Pour the juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced down to a thick glaze.

Tempeh 3

Turn the tempeh over once or twice during this time and spoon the sauce over the tempeh from time to time.

Tempeh 2

5. Sprinkle with spring onions, fresh coriander and pomegranate seeds just before serving or cook along in the sauce.

Tempeh 4

 

Zucchini Cashew Cream Rolls

Chinese cabbage cashew rolls

GF, Dairy free, plant-based

Use Organic ingredients whenever possible

1 cup unsalted cashews soaked for 30 minutes in warm water

½ cup almond milk

¼ cup basil leaves

2 garlic cloves

2 teaspoons Shiro Miso

1 large egg

a little leftover cooked veg.(optional)

1-2 cups pasta sauce

1-2 large zucchini or a few slices of Chinese cabbage

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Method

  1. Soak cashews in warm water and set aside.
  2. Preheat oven to 200 C. Oil a sheet of natural baking paper with oil and set aside.
  3. Slice the zucchini into 3 mm thin slices. Lay zucchini onto an oiled sheet and roast in the oven 10 minutes. Remove and set aside for 5 minutes before moving.
  4. If using cabbage, drop into boiling water for 1 minute and drain and cool.
  5. Meanwhile, drain cashews, and put in a food processor with the rest of the ingredients Blend till lightly cracked.
  6. Spread some of the pasta sauce into an oiled casserole dish.
  7. Lay a strip of zucchini or cabbage and spread about 1-2 tablespoons of the cashew mixture over each individual strip.
  8. Roll up and top with a teaspoon of the pasta sauce.
  9. Bake uncovered 15-20 minutes or until set. Serve topped with any ferment of your choice.

Cabbage black tilt