Fabulous Fermentation Week - tempeh with greens, goats cheese and fresh strawberries

Things just got really exciting! Two of my food blogging guru's (they don't know it, but I've been geek-ing out on their recipes and blogs for a while now!) - Sarah Britton (My New Roots) and Elenore Bendel Zahn (Earthsprout) - banded together to spread the goodness of fermented foods and created the wonderfully delicious "Fabulous Fermentation Week". The pair devoted this week to posting yummy and interesting fermented food recipes and invited a load of other bloggers to do the same. I very quickly jumped at the chance to get involved and add my own fermented-food-inspired dish.

Both Sarah and Elenore got right down to it and shared with their readers just how easy it is to ferment your own food. I was especially excited to see Sarah's Kimchi post - after returning to New Zealand from my year in Korea, I have been craving and seriously missing my daily dose of Kimchi, but thanks to Sarah I've learnt just how easy it is to make it yourself at home! And taking a look at Elenore's Sauerkraut... well I've never seen purple cabbage look quite so delicious! Sarah and Elenore's do-it-yourself Fabulous Fermentation Week efforts are such a treat to read and learn from. Make sure you check them out.

Rather than attempting the fermentation process myself, I've decided to share a dish that has a fermented food as its star ingredient - my Fabulous Fermentation Week contribution is a fresh throw together bowl of tempeh with greens, goats cheese and strawberries. 

Tempeh (as pictured above) is indeed made from soy beans and there is no doubt a lot to talk about when it comes to soy products and where you stand with regards the soy-controversy. I personally am not a fan of many soy foods because they are usually heavily processed, genetically modified and mass grown and contain a load of toxins we should stare clear of. 

As many of you may already know, Chinese cultures have been eating soy beans for years. But it is their well mastered technique of fermenting the bean to rid it of toxins, unlock its nutrients and increase our ability to digest it that much of the western world has managed to forget, or rather, ignore. Although I've skimmed over it a little now, it is not my purpose in this post to educate you on the truths behind soy - I am still learning myself, but there is information out there that I encourage you to read so that you can come to your own conclusions.

Thankfully, there is some light at the end of my soy tunnel. When you eat soy beans that have been fermented and produced in a conscious and organic nature, you are boosting your bod with a serious protein hit. And let's not forget about the whole purpose of this weeks post - fermented foods are packed with bacteria (don't worry - the good stuff) that help our bodies go go go (pop on over to My New Roots or Earthsprout to learn a load more about the abundance of nutrients in fermented foods). 

Tempeh is a soy food that I don't mind dabbling in thanks to the fermentation process. It has strong roots in Indonesian culture and is made with whole soy beans that are fermented in a starter culture (a fungus called rhizopus oligoporus, if you'd like to know). Tempeh has a very strong flavour - nutty, tangy and quite rich. It is an acquired taste for sure, but one that I recommend trying out a few times. It grows on you. Luckily, there are tempeh producers out there who are going about getting it in our stores ethically. Check out a health food store and you're bound to find some in the refrigerated section. Many manufacturers add in other grains which you might like to look out for and avoid. Just have a good read over of the pack! 

I've packed a load of greens into this bowl. Namely rocket (or arugula) to add a spicy crunch that I find helps balance the deep earthy-ness of the tempeh. I've combined fresh raw greens (mainly rocket, but feel free to top it up with kale or lettuce greens etc) with some sautéed silver beet, zucchinis and leeks and then just heated through the tempeh. I like this combination as it adds more guts to the dish and makes it enjoyable in the current southern and northern hemisphere climates. To give it a creamy salty finish I've happily crumbled over some goats milk feta and topped it off with some fresh strawberries that give bursts of sweetness to excite your taste buds even more. 

Feel free to skip out the feta if you'd prefer to keep this a dairy free meal!

Fabulous Fermentation Week!

tempeh with greens, goats cheese and fresh strawberries

serves 2

for the pan...

approx 1 Tbls olive oil

bottom 1/3 small leek - thinly sliced

1 small zucchini - cut into small rounds 

150 grams of organic tempeh - cut into small cubes (as seen above)

1-2 Tbls organic wheat free soy sauce or nama shoyu

1 packed cup silver beet - roughly chopped

for the salad bowl...

two decent handfuls of rocket (& your choice of roughly chopped greens) per person

to finish...

100 grams goat's milk feta - crumbled

6-8 strawberries - leafy top removed and roughly quartered 

juice of half a lemon

a few good glugs of cold pressed extra virgin olive oil 

rock salt to taste

Chop and prepare the leeks, zucchini and tempeh as outlined above. Heat 1 Tbls of olive oil in a hot pan and then add the sliced leek. Once the leek begins to soften and starts to turn translucent in colour add the zucchini and stir together for about a minute. Next add the tempeh. After 30 seconds or so, poor in the sauce soy and quickly stir through. The pan will steam up nicely. Reduce to a medium heat and continue to cook for another minute or two. Add the silver beet and cover with a lid to encourage it to wilt down. This should take a minute or so, then remove lid and stir together. Turn off element and leave aside to cool a little.

Divide the handfuls of rocket into two salad bowls - one bowl for each person. Prepare the strawberries and set aside. Layer the pan-cooked vegetables over the rocket bowls. Divide the feta and crumble over each dish. Add the strawberries, a light squeeze of lemon juice and a good dashing of olive oil. Lightly toss through. Finish with a little crunch of salt if you'd like, bearing in mind the saltiness of the feta.

I hope you can give this dish a try. Luckily, everyone can take their part in Fabulous Fermentation Week! If you don't have a food blog then just get cooking and try out some fermented foods. Enjoy xx

  

the chocolate blueberry grime fighter

Spring I love you! I'm not even in the Southern Hemisphere right now but I can still feel that spring in my step. Why? Because I'm living the goodness through my friends and family back home. When we connect through the cyber world I can literally see the winter weight lift and their faces brightening (not that any of them were ever not-bright and beautiful)! So I wanted to write a post with those lovely people in mind.

Spring time to me is all about freshness, colour and... cleaning. And I'm not just talking about spring cleaning the bedroom, kitchen or desk at work. I think this time of year calls for a decent boost and clear out of our insides. I like to do this by filling my body with nourishing foods and aiding my digestive system in to a healthy, ultimate functioning mode. 

My first step is to drink drink drink the goodness - sometimes in the form of a fresh vegetable and fruit juice, but most of the time as a smoothie. Enjoying one of these puppies for breakfast is a perfect way to start the day. This week's Grime Fighter Smoothie kicks some serious ass - filling you with super rich antioxidant foods to help get rid of those mean toxins and grime that creep their way into our system. Sounds like just the ticket for a Spring clean out right?!

Blueberries and chocolate both taste amazing and are packed with antioxidants. So pairing these two together makes for an explosion of healthy-deliciousness. I've given some background on raw cacao in this post here. It's worth taking a look, especially if you're interested in some of the key differences between raw cacao and cocoa. It's pretty awesome to learn that something so yummy can be so good for you. Raw cacao not only has extremely high antioxidant levels, but it's magnesium-rich qualities can help promote healthy heart function and good circulation along with nerve, muscle and bone strength.

Antioxidants and Blueberries - We're exposed to free radicals (the bad little molecules that latch on to our cells and destroy healthy tissue) due to natural chemical processes in our body and from the environment (air pollution, cigarette smoke etc). Sometimes, no matter how 'clean' we try to live our lives, it's hard to avoid their effects. This is why we should all love antioxidant rich food because antioxidants can help our body to fight infection and rebuild damaged cells by neutralising free radicals. Blueberries are full of antioxidant nutrients which can help repair and protect against tissue damage within our muscles and in a range of body systems like the cardiovascular system and nervous system.



Hemp Protein - So while I was getting all excited, piling blueberries and cacao into my blender, I thought I'd take it one step further and throw in some hemp protein. Hemp protein is a bi-product of pressed hemp seeds. This superfood is oh-so-super because it contains all of the essential amino acids our body needs, making it a complete protein which is not so easy to find in plant based foods. Protein is really important - it provides strength and support to the tissue all throughout our body, and is needed for muscle repair and building. Hemp protein is also a great source of essential fatty acids - omega 3 and 6 - and provides them in the ideal ratio for our body to utilise. Essential fatty acids give us an effecient energy source while promoting and supporting all things good for our bodies - healthy heart, nerve, muscle and brain function, bone strength, circulation and healthy cell growth. Why would I not add a scoop of this to my smoothie?? Make me strong to fight the grime I say. 

So if you're after a way to kick the winter slumps, starting yourself on a spring transformation or just wanting to maintain a healthy balanced bod at any time of year - give the Grime Fighter Smoothie a go!

the chocolate blueberry grime fighter 

1 frozen banana*

1 cup blueberries - frozen or fresh

1 Tbls hemp protein powder

1 heaped Tbls raw cacao

2 Tbls of raw almonds - I had sliced almonds on hand, but whole almonds work too

1 Tbls honey

3-4 ice cubes**

1 cup of water 

Add all ingredients to a blender, and blend until smooth. It's that easy. Feel free to add more or less water to thicken or thin the consistency.

* I usually add frozen bananas to my smoothie. Having a smoothie icy fresh is pretty crucial - warm room temp banana just doesn't cut it for me. Plus, that way I can buy a bunch and not worry about them over ripening. Before you freeze them, peel and chop each banana into four or five pieces (I make them the same-ish size so I know how many bits to grab when I need one banana). Freeze pieces separated on a tray, and bag together once frozen which will prevent them sticking together.

** Add more ice cubes if you are not using frozen bananas or frozen blueberries. It really makes a difference when this smoothie is icy cold!

crunchy red vegetable, roasted kumara and lentil salad

Well, here we are just a few days short of September. The heat in Korea is still really intense. I've forgotten what it's like to sleep with any covers and the days are humid, building to afternoons of late summer rain. Everywhere I turn, lush green plants and bush form the landscapes. Its a pretty cool sight to see this much green in the summer and is such a contrast to the golden plains and dry sun in New Zealand. 

Whether gold or green though, I'm always happy when the weather is warm! In fact I'm feeling pretty lucky, because this year I'm getting one loooooong summer. In just two weeks I'm saying goodbye to Korea and taking off. I'll be hitting the streets of Southeast Asia, then heading home to New Zealand just in time for the warmer months there to start shining. Korea started heating up in May and if all goes to plan, New Zealand will follow suit as it did earlier this year and extend it's upcoming summer right out into April. Boom! That's one whole year of summer love for me.

If you had a read of my last post you'll be well aware that I love salad. And due to my extended summer, salads have been making repeat appearances on my lunch and dinner (and sometimes even breakfast) menu. 

If you're not on the salad band wagon yet, I really want to help change your thoughts. My lovely manfriend used to scoff at me when I'd suggest we eat a salad. I could literally see his brain ticking over... "this girl and her salads - 'I'll just have the salad thanks' - that's not going to satisfy, let alone fill me up. No THANK YOU!". But I wasn't having a bar of it. A few taste-tester evenings, some lentils, chickpeas, roasted vegetables and a selection of delicous dressings later - he was hooked! My mission of turning this anti-salad-king into a salad-loving-advocate was complete.  No lie. It just took some experimenting and a little encouragement so he'd actually try preparing and eating a few different salads combos. 

Now I want to work on you! Take this post as a little push - kind encouragement - to motivate you to jump inside your kitchen and start preparing, chopping and cooking up some salad storms. Take just one step at a time and start here with this crunchy red vegetable, roasted kumara and lentil salad. 

I should also mention (because I'm aware I've gone on plenty about the heat and summer in this blog) that I haven't forgotten about the lovely people back home who aren't sitting in 30 plus degrees. Today's dish is lovely served warm or on the side of any winter meal. Plus!... Spring is just around the corner so it can't hurt to jump on board now and start sussing out some fresh new recipes.

Kumara - Kumara is what gives this salad its sweetness and texture. If you're reading outside of New Zealand then you'll be wondering what on earth I'm talking about. Kumara is a Maori word and translates as sweet potato - a term I'm sure most of you are more familiar with. I grew up using the name kumara and it's stuck. The Korean name for sweet potato is Goguma (고구마). They sound similar to me, goguma and kumara. I like that two different native cultures - Maori and Korean - which have both influenced me to a great extent, have that link. All be it a small link, I connected with it! I loved kumara as a child and it's my all time favourite roast vegetable. So I guess I found it comforting to see them all through the markets here in Korea.

Sweet potatoes are seriously friendly to our bods. They have a relatively low glycemic index especially compared to their cousin the white potato. Foods with a low glycemic index don't give us those rapid spikes in blood glucose levels which then inevitably come crashing back down and leave us feeling lethargic and craving calories. By avoiding this roller-coaster type response we take pressure of our pancreas which works overtime to keep levels balanced, avoid post-meal body crashes and cravings and feel full for longer. Sweet potatoes are also super packed with beta carotene which is considered a great antioxidant that helps to neutralize toxins in the body. They have anti-inflammatory properties too that can help heal and sooth our digestive system and to top it all off, these sweeties provide us with a great source of fibre, vitamin C, B6 and loads of vitamin A (which our body converts from all that beta carotene).

I'm a sucker for a good old fashioned roasted spud, but the brighter and more colourful a vegetable - the more antioxidants it beholds. Sweet potatoes - usually red, orange or purple in colour - are a comforting, filling and health boosting vege with the added bonus of a rich sweetness that makes them oh so delicious! 

 

crunchy red vegetable, roasted kumara and lentil salad

salad

1 cup cooked brown lentils*

1 large kumara or 2-3 small to medium size - cut into small cubes (I usually aim for 2-3 lightly packed cups once chopped)

generous helping of garlic cloves (I throw in 8 or so)

1 heaped tsp cumin seeds

olive oil for roasting

1 heaped cup diced red cabbage 

1 medium diced red onion 

1 cup chopped tomato (I like to use cherry tomatoes for a burst of freshness and flavour)

1 medium cucumber seeded and chopped 
1 handful of spinach roughly chopped

1 handful of fresh parsley, mint, coriander or a combination of all three roughly chopped.

dressing

1/4 cup olive oil

1/4 cup lemon juice

salt and pepper

1/2 tsp cumin powder

pinch of cinnamon

1 Tbls honey 

Arrange kumara and garlic in a roasting dish and coat with cumin seeds and olive oil (approx 1-2 Tbls). Set in an oven at 180 degrees and bake till kumara and garlic are turning a burnt gold colour and the cloves are soft. Usually about 25 minutes in my oven, but it only takes 15 in my Mum's - so just keep an eye on them and turn them once during cooking. While they are in the oven prepare and chop red cabbage, red onion, tomatoes, cucumber and spinach and add to a large salad bowl with the lentils. When the kumara is ready, leave to cool before adding to the bowl with half of the herbs. Stir together. 

For the dressing, add ingredients to a jar and shake till combined. Pour three quarters of the dressing over the salad and mix through. Have a taste and decide whether you'd like to pour over the rest and add a few extra grinds of cracked pepper and salt. Serve in a large salad bowl or individual bowls and finish with a sprinkling of left over herbs. Enjoy as a side to a main dish or eat on its own in all its glory, as I do!

If you'd like this dish served a little warm - add the kumara to the salad bowl before it has completely cooled. If you cook your own lentils keep them warm too. If you buy lentils pre-cooked, choose your own method to re-heat before adding to them to the salad.

*If you are cooking your own lentils, for this dish look out for brown or french green rather than split lentils. They hold together well after cooking and won't turn to mush. I like to cook my own to avoid unnecessary additives, but I know supermarkets back home stock pre-cooked options in a can that are pretty user friendly!

super raw-power salad

It's been a few weeks now since Mum, Graeme and family friend Kate each took part in a 2-3 week superfoods cleanse I put together. I was so appreciative of how they each wanted to boost or change their eating habits and have me help them. My Mum (Annie) has since been whipping up a load of creative, exciting and healthy meals in her kitchen. Kate has been sleeping better than ever and continues to incorporate more whole foods into her diet. As for Graeme, he's still ripping through his ever growing health-filled lifestyle (check out his story here) and is in training for a half marathon in September. 

Annie, Kate and Graeme each did their cleanse bang smack in the middle of winter. One week was based on a 100% raw menu, so it was a challenge to not only re-vamp and introduce a whole bunch of new eating habits, but to eat foods that weren't hot while temperatures around them were dropping to below zero. They all had one thing in common that got them through the winter chill, and it was this attitude...

THERE'S NO TIME LIKE THE PRESENT! 

These are words I keep with me all the time in my journey of understanding ultimate health. I think many of us (I'm guilty of it for sure) tend to put off change in our lives because it's not quite the right time. However if we keep looking at it that way, then there will always be a barrier or hurdle that's keeping us from achieving particular goals. I don't think we can attain these goals or implement healthy change purely by dreaming about it. If we act now, get moving and stop procrastinating, before we know it, we've broken down our respective barriers, subsequently unlocking our future.

TRY NOT TO CHASE YOUR FUTURE. GET ACTIVE AND LIVE IT IN THE PRESENT.

My 'journey' is constantly growing and changing and I no doubt keep future goals in mind, but what is really important to me is at least trying to do the best that I can for my health in the present moment. When I reflect on the past few months, I realise I am achieving my goals day by day and enjoying every minute of it, rather that longing for what could be. 

Now, on to the grub! Raw food is a huge part of my present moment. For many folk out there it's an even bigger part - some people are strictly raw (and I'm not just talking about Wu Tang). The idea of eating 100% raw everyday isn't currently how I roll but that is not to say I disagree with it - it does work for some and I totally dig that. Right now I sport a ratio of about 75% raw to 25% cooked foods. I don't know if I'll maintain that forever, but it's working for me... in my present moment. 

So what is all the hype about raw foods?

If you've had a hunt around the Internet, tuned in to any of the information that is out there about nutrition, or experienced it for yourself you'll know how good a diet rich in raw foods is. If it's a little new to you however and you want to hear about a few basics then here are some interesting wee notes that have stuck in my head since learning about all things raw...

Ultimate Nutrients - Foods left in there natural state are super nutrient dense and natural enzymes are present that are crucial for our bodies digestion and healthy function. The minute many foods are cooked, the nutritional value and enzymes are depleted or destroyed.

Maintaining pH Balance - Raw foods help to keep our body in the right alkaline state. When we fill our bodies with junk, processed and too many cooked foods our acid/alkaline levels get out of whack. When these levels are off our body cannot function to its full potential and just like an engine, different parts start to break down and stop working properly and efficiently. 

Natural Elimination - When we eat raw foods we are aiding our body in the natural elimination process. The more cooked and processed foods we eat (and therefore the more toxins we put in out bodies) the harder our body has to work to 'eliminate' (get rid of those toxins) and keep our system clean. If our body can't keep up, toxins then get backed up and bigger problems start to arise such as weight gain and disease. Our liver in particular works extremely hard around the clock to keep our bodies clean and rid us of baddies - the process of detoxification is something the body never actually stops doing. When we eat a diet rich in raw foods we are making life a lot easier for our liver and whole digestive system to do their jobs.

So now that you know a little more about the raw, how about adding a little more in to your diet? You don't have to start big and completely revamp your whole fridge (not that that's a bad idea), just take one step at a time. If you've jumped on board with The Green Smoothie and have been snacking on some Fruit and Nut Booster Balls then good for you! Next give the Super Raw Power Salad a go.


This dish was a winner for my Mum, Graeme and Kate during the raw phase of their cleanse, so it made sense to share the recipe with you. It is high in fiber, high in colour and high in raw energy power! Anything that is this fresh and colourful has got to be good for you right? I love preparing this dish. The control freak in me seriously comes out as I grate and chop each different coloured vegetable - I love looking at them stacked up beside each other, bright, contrasting, bursting! The soaked dried fruit adds an element of sweetness and the nuts and seeds give it some crunch. 

super raw power salad

main ingredients 
1 large carrot - grated
1 medium size zucchini - grated
1/4 red cabbage - diced
1 red onion - diced
1 packed cup spinach - chopped as you would a bunch of herbs
1 medium size beetroot - grated
1/2 cup raisins, dried apricots or prunes or raisin/dried apricot/prune combo
1/2 cup raw seeds and nuts - preferably soaked*
a handful of pumpkin and sesame seeds to garnish (optional)

dressing
1/4 cup of olive oil
juice of a lemon
1 garlic clove - finely chopped
1 Tbls honey
salt and pepper to taste

I start things off by covering the dried fruit in a cup of water. This gives them time to get all plump and juicy while I prepare the vegetables and dressing.

Add all dressing ingredients to a glass jar and firmly close the lid. Shake vigorously till combined.

Chop, dice and grate the vegetables as suggested in the ingredients list above. Place all prepared vegetables except for the beetroot in a bowl. The beetroot will very quickly stain anything it comes in to contact with so I leave its addition till the very last minute. Drain the soaking fruit and rinse your soaked seeds if you've not done already (if you're using raw unsoaked seeds just add them as they are), and add to your vegetable bowl.

Thoroughly mix together the veg, seeds/nuts and dried fruit. Finally add the grated beetroot and 3/4 of the dressing and roughly stir together. Have a taste and if you think it needs it - add the rest of the dressing.

*I like to use a combination of almonds and sunflower seeds. I soak them over night, or during the day while I'm at work in fresh filtered water. Soaking raw nuts and seeds helps release the enzymes which prevent them from sprouting. These enzymes also stop our bodies from absorbing all of their nutrients and efficiently digesting them. Once they've soaked for 5 - 7 hours rinse them thoroughly and you're good to go. I like to then roughly chop the almonds before adding them to the salad.

Pile giant spoonfuls onto a plate or a bowl and sprinkle over some toasted sesame seeds and pumpkin seeds if you desire. Sit down, relax and enjoy this 100% super raw-power salad.

This salad also works really well as an accompaniment to a main dish; try it along side one of your meals this week or turn up to your next BBQ or potluck and wow your friends with this colour bursting dish. 

eat it - it all starts here

Welcome!

The time has come for me to stop procrastinating and get on and begin this blog! I’ll get straight to it and give you a little bit of background info. 

For the past ten months I’ve been living in a very small, very isolated country town in South Korea. It’s been a crazy whirlwind experience with its mega highs and mega lows. When I first arrived my health was not in the best shape and so I decided to set aside one year to devote myself to finding ultimate health and happiness.

It's been a year without the comforts of home and strong support networks of friends and family – something I've had to seriously adjust to. But I've taken this ideal opportunity to put my health first. Health and cooking good food has been my main focus.

I've set aside one whole year! Not some crazy-fast-paced 6 week diet - no carbs this, or low fat that. Just pure foods, whole foods, REAL FOOD!

                                                      

My favourite thing about Korean food is the selection of beautiful side dishes - called pancheon and namul.
(Above)

Buckwheat, banana and blueberry pancakes. Some home comfort weekend cooking.

     
Ten months in and I feel like a very different person! Along the way a few things have become clear. First of all, after rummaging through many blogs, recipes and information on the web (thank you Korea for the fastest, most amazing internet connections in the world!!), I've learnt about a whole network and community of people out there sharing, reading, interested in and learning about whole foods nutrition. I for one am hooked! Every day that I learn something new, I've this desire to share it. And so that is exactly what I plan to do.


Next I've realised that some people are a little scared or intimidated by the idea of new foods and different cooking. So I'd like to find ways to make it easy, accessible and fun and inspire all sorts of different folk to build their own health and get cooking.

Just a few months ago something clicked quite perfectly into place for me - I’m clearly passionate about all of this, so why not make it a pretty serious part of my career. I've been researching and thinking about studying nutritional medicine and luckily New Zealand offers some great schools where I can make this happen. On my way home to the beautiful Aotearoa later this year, I’ll be taking a rather delicious trip through South East Asia, enjoying an extremely extravagant stop off in Oz to see some very special friends and then home to my roots to set up camp and make holistic nutrition a bigger part of my life. So, if you like, watch this space. I'll post and share as I learn and most importantly spread some very tasty recipe love!

Why Eat It?...

There is one simple answer to that. We are what we eat right?? So, if you want good health…Then EAT IT.