Fermented Garlic

Fermented garlic is super simple. Great to use in so many recipes you probably already make, or as a side dish on its own.Fermented garlic can be used in any recipe that calls for raw garlic. It has a softer taste and is milder than raw garlic. Some describe the flavour as tangy and refreshing.  I always thinks it adds more vibrancy to our foods.

Sometimes whilst fermenting, your garlic may appear green, blue or even red. This is completely natural and occurs when the acidic environments and the sulphur or amino acids in the garlic react together. It is safe to eat. As with all fermented foods, the fermentation process increases the bioavailability of nutrients, rendering fermented garlic even more nutritious and beneficial than the original starting point. So that means more immune boosting, digestive healing, bacteria balancing, liver supporting and Vampire repelling for us all!

Avoid using fermented garlic in foods you need to fry, boil or heat as it may destroy the bacterial balance and other nutrients. Add to soups, vegetables and salad dressings before serving.

When it comes to using your garlic the only limitations are what you have available!

You can add it to anything, plus you can also play with the flavour of the garlic itself. Try with adding spices or herbs to your ferment like turmeric, cumin seeds, bay leaves, coriander seeds, mustard seeds etc.

I like to add it to my salad dressings, hummus, mayonnaise, ketchup, dips, ghee to toss steamed vegetables in, soups before serving, salsa. I also add it to my raw pet food and eat them whole when I need an immune boost. You can also dehydrate it to make garlic salt.

 

Fermented Garlic
A super simple way to get fermented food into every meal.
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Ingredients
  1. 4-5 Garlic Bulbs (peeled and separated)
  2. Approx. 2 tbsp Sea Salt (1-2%)
  3. Water
  4. Equipment;
  5. Weighing Scales
  6. Mason Jar (or glass fido jar)
Instructions
  1. 1. Weigh the peeled garlic to work out the salt weight (1-2%)
  2. 2. Weigh and add the salt to the garlic in the jar.
  3. 3. Fill the jar with water to cover the garlic cloves
  4. 4. Leave for 1-2 weeks on the counter and taste, depending on the temperature and humidity levels of your fermenting spot- leave for up to 28 days.
Notes
  1. Ferment to taste so continue to taste and then refrigerate when you like it!
Loula Natural http://loulanatural.com/

Here is a handy printable pdf of the recipe for you: Fermented Garlic PDF

 fermented-garlic-2

 

 

fermented-garlic
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Garlic Butter Prawns with Zucchini Noodles

Garlic Butter Prawns with Zucchini Noodles Loula Natural

Garlic Butter Prawns with Zucchini Noodles

This recipe is so simple and delicious and only has 5 ingredients! Have you tried vegetable pasta/noodles yet?

I have been enjoying trying to be grain free the last few months. I have not missed pasta and have still enjoyed noodle soups, spaghetti, and other dishes simply swapping pasta with either sweet potato lightly steamed or zucchini raw.

spiriliser

I use this awesome machine to make my pasta (I bought it from here in Hong Kong). I used to use a simple julienne peeler like this one

download 

but I have to say the spiralizer definitely makes a difference. The texture and thickness of the ‘noodles’ feels more similar to the original. I mostly use the julienne peeler for coleslaw like this Kraut Slaw recipe. You can of course just use a simple peeler and have flat, wide noodles!

This recipe I made for my own birthday dinner! I love the combination of butter, lemon, garlic and prawns and it took seconds to throw together. I added a little stock to boost nutrient levels too! Simply season with salt and pepper and you are done!

Garlic Butter Prawns with Zucchini Noodles
Serves 2
A deliciously quick and nutritious simple dinner. Grain free and gluten free. To make it dairy free, swap the butter for coconut oil.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1 Zucchini per person (spiralized)
  2. 500g Prawns (caught responsibly, from clean waters)
  3. 2 cloves of garlic
  4. 10-50g of butter (depends on how much you like butter!) You can replace this with coconut oil
  5. 1-2 tbs stock
  6. Squeeze of lemon
  7. Salt and Pepper
Instructions
  1. Add the butter to the pan
  2. When melted add the garlic
  3. Fry for a min and then add prawns. Toss in the butter and garlic until they turn pink and flesh is no longer translucent.
  4. Add stock to pan and a squeeze of lemon.
  5. Add to raw or lightly steamed zucchini noodles and toss to completely cover in butter.
  6. Season with salt and pepper.
Notes
  1. serve with a glass of bubbles or crisp white wine!
Loula Natural http://loulanatural.com/
Here are some other Veggie noodle recipes;

Oh She Glows; Glowing Green Pasta Primavera

Peace, Love and Low Carb; Rainbow Vegetable Noodles

Real Food RN; How to make noodles out of Vegetables

Empowered Sustenance; Zucchini Pasta with Creamy Avocado Sauce

Thank Your Body; Zucchini Noodles with Sauteed Vegetables

Garlic Butter Prawns with Zucchini Noodles Loula Natural Pin

How do I naturally boost the immune system?

Naturally Boost Your Immune System Loula NAtural

How do I naturally boost the immune system?

Inflammation is key to healing and the immune system- it is the way the body puts up barriers to shield off the area needing repair. By allowing the inflammation, heat (fever), pain and swelling to be like a no go area (like when resurfacing a road) you are allowing that area to get what it needs. By ignoring these symptoms and surpressing them with anti-histamines, anti-inflammatories, pain killers, steroids, antibiotics and so many other methods you are prolonging the area the time and resources it needs to heal and return to optimum health. By using natural methods to boost the immune system, you can promote healing and repair of the whole body.

Look to nutrients which support the immune system and all the jobs it needs to do- central to this, of course, are bacteria. Fermented foods are the easiest way to get the body balanced. A man named Antoine Bechamp (who worked alongside Louis Pasteur) discovered tiny organisms he called “microzymas” which are present in all things – animal, vegetable, and mineral, whether living or dead. Depending upon the condition of the host, these microzymas could assume various forms. Bad bacteria and viruses were simply the forms assumed by the microzymas when there was a condition of disease. In a diseased body, the microzymas became pathological bacteria and viruses all in the name of survival. In a healthy body, microzymas formed healthy cells. Fermented foods have a balanced ratio of these microzyma’s which can morph, adapt and transform into what the body needs to regain balance. 

Also read this great article from Lynn Margulis about how Kefir forms in the same manner. There is also this one on multicellularity;

“Single celled micro-organisms are constantly interacting with their neighbours, from individuals of the same species to cells from different domains of life, forming complex biofilm patterns, complex nutritional symbioses, and complex clumps.” (source)

Here is Kefir under the microscope;

kefirmicroscopy

 Sometimes this may mean the body’s inflammatory response will turn on to set up a healing area so that the body is able to find energy, strength and motivation. A common thing I hear is that ‘fermented foods do not agree with me”. This is not true- the body has to sometimes go through upheaval to achieve balance. We are 10-20 times more bacterial cells than human cells. Fermented foods are essential for every age to boost the immune system.

Every human on the planet needs fermented foods in their daily diet. Regardless of age.

Life gets better Loula Natural

Firstly REDUCE the IMPACT of Stress

Excessive stress (whether mental, physical or emotional) is detrimental to your immune system and therefore your overall health. Stress affects you by drawing away your life blood from the organs to supply the skeletal muscles in the fight or flight mode. Whether you perceive stress or not, stress is a reaction to stimulus, whether that be walking down the road in a city with everything going on around you, to being overworked and underfed in a job situation, to constantly worrying about anything and everything.

Even watching TV is a stressful situation as the constant flicker and movement is incredibly stimulating. In fight or flight (the opposite being the Relaxation response) mode the blood supply is diverted away from your organs to the skeletal muscles. By diverting the blood supply you are taking away nutrients, oxygen and life source away from the cells in your vital organs disrupting the essential environment and processes for cellular health. Any stagnation, mental, physical and emotional will also contribute to this. To boost the immune system we need to have times in the day to return to rest and recovery mode.

Use Breathing techniques (here is my Rainbow Breathing and Simple Meditation from Real Fit Mama)

Visualisation techniques

Gentle exercise like hiking and yoga

Get into nature- grounding

meditation

Massage

Bach Flower Remedies

EFT

Aromatherapy (essential oils)

Get back to REST and RECOVERY everyday for at least 1-5 minutes. Tiny changes can make huge differences.

Nutrients needed to boost the immune system then also help the bacterial levels in your body or will help the body through the various stages of inflammation (heat, swelling, pain and redness (blood circulation).

Immune Boosting Foods

Nutrients that help can naturally help balance bacteria;

Fermented foods (see my book Culture Your Life)

Elderberry

Lavender

Onions,

Garlic,

Raw honey  

Calendula

Super Greens

Spices; Cinnamon, cloves, star anise

Coconut (oil, meat, water)

Jerusalam artichokes

Ginger

Herbs; thyme, rosemary, oregano, coriander, parsley and basil

Protecting nutrients (allow the body to do its job);

Anti-Oxidants (berries, greens, hibiscus, Rose hips, elderberries)

Viamin A

Vitamin C (including citrus fruits)

Hormone Balancers (like blood-sugar balancers-Holy Basil, cinnamon)

Vitamin D

Fats (butter/ghee, coconut oil, nuts/seeds, avocado’s and eggs)

Protein (including gelatin)

Magnesium

Zinc

Ginger (helps to raise the body temperature)

Bone Broths

Herbs; thyme, rosemary, oregano, coriander, parsley and basil

Nutrients that also clean up and restore the area back to normal

Chamomile

Anti-inflammatories (see a whole list here)

Fermented Foods (see my book Culture Your Life)

Epsom salts

Oats

Aloe Vera

Turmeric

Elderberry

Immune Boosting Foods Pin

More Information:

culture your life

5 Reasons to make Kefir

Kefir FAQ

5 Reasons to Brew Kombucha

Spring into HEalth

Inflammation

Heal From Inflammation

Anti-Inflammatory Nutrients

Naturopaths First Aid Kit

What to do when your kids get sick

What to do when you get sick- fever

5 ways Nutrition can change your life

Recipes

Honey and Onion Immune Elixir

Sunshine Shot

Elderberry Cordial

Immune boosting pumpkin pie spices

Lemon, Honey and Ginger Tea

Hibiscus Tea

Orange Peel Powder

How to make your own bone broth

Coconut and ginger chicken soup

Coconut Milk

Lemon, Orange and ginger curd

Healing Body Butter

 Ultimate Kefir Bath Soak

See here also for my fermenting Inspiration Pinterest Board; 

Follow Loula Natural’s board +Loula Natural’s Fermenting Inspiration+ on Pinterest.

check out this post;

How does the Immune System Work Loula Natural

Naturally Boost Your Immune System Loula NAtural Pin

Kefir Whey, Lemon and Garlic Fermented Green Beans

Kefir Whey, Lemon and Garlic Fermented Green Beans

Kefir Whey, Lemon and Garlic Fermentd Green Beans Loula Natural

I joined a challenge to eat a fermented food every day for 30 days (see here). I have been inspired to get fermenting. I made my first sauerkraut and now I wanted to do green beans. I also have a big jar of whey in  my fridge from making Kefir Cheese. The benefit of using Kefir whey is that you also benefit from the many strains of bacteria and yeast combined within Kefir (rather than the 1/2 strains from yoghurt whey)

Kefir Whey, Lemon and Garlic Fermented Green Beans
A fresh tasting, vibrant way to ferment green beans- Great for snacking on adding to salads and sandwiches.
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Ingredients
  1. 500g Green beans
  2. 2 tbs Whey (I used kefir whey you can also use water kefir)
  3. 1 1/2 tablespoons of Himalayan Pink salt/ sea salt (I generally use a 1.5% brining method so find out what 1.5% of your beans weight is for your salt weight)
  4. Half a lemon (cut into wedges
  5. 3-4 Cloves of garlic (crushed)
  6. Enough filtered water to fill the jar with the beans in it.
Instructions
  1. Top and tail the ends off the green beans
  2. Place the jar on its side as it is easier to pack the beans in that way
  3. Place the lemon and garlic in around the beans packing it all in
  4. Add the whey and salt and top up with enough water to ensure the tops of the beans are completely covered. Place a lid on and secure so you can give it a shake to disolve the salt.
  5. Loosen the lid so the carbon dioxide does not build up. Leave on the counter for 24-48 hours (it depends on the room temperature and humidity levels of where you are)
  6. Then allow the fermentation to either continue on the side and monitor or you can refridgerate now and allow to continue to ferment slowly in the fridge.
  7. Leave for between 1-2 weeks- keep tasting. Also monitor gas build up and keep opening the jar to release it.
Notes
  1. These are great to snack on straight out of the jar. Retain the salted mixture to ferment the next batch!
Loula Natural http://loulanatural.com/
Here is the image to show you what I mean by fill the jar on its side

OLYMPUS DIGITAL CAMERA

Kefir Whey, Lemon and Garlic Fermentd Green Beans Loula Natural Pin 

 culture your life

Dont forget my ebook Culture Your Life– packed full of information and recipes

If you love fermenting come and check out my collection of inspiration from around the web. Full of drinks, foods and everything bacteria! Let me know if you would like to be a contributor.

Follow Loula Natural’s board +Loula Natural’s Fermenting Inspiration+ on Pinterest.


 

 

 

Coconut and Ginger Chicken Soup

Chicken soup

I love chicken soup it is not just for the soul but such an amazing all round nutritious and healing meal. Combine it with ginger and coconut, cooked in stock you are on to a real winner both in nutrients and taste! I also add turmeric, garlic and onion to this to further boost its immune boosting punch.

Ingredients

1tbs coconut oil

1 onion chopped

1-3 cloves of garlic chopped

1 Knuckle sized piece of ginger

1 Chicken breast (ours was left over meat from our roast chicken the night before)

2 cups of Cocnut Meat (from 2-3 coconuts) or 1-2 cans of coconut milk

1 litre of chicken stock (or any stock made from bones)

1tsp of turmeric

1 tsp cumin

1 sprig of rosemary (fresh or 1-2 tsp dried)

1-4 stems of thyme (fresh or 1-2 tsp dried)

1 good bunch of oregano (fresh or 1-2 tsp of dried)

Salt and Pepper.

In a big pan on a med-high heat add the coconut oil. Saute the onions, garlic and ginger in coconut oil. When softened add cooked chicken meat. Then add coconut meat and stock. Add the other ingredients and season to taste and allow to come to the boil and turn the heat down to simmer for 10-15 minutes. Use a hand held blender or add to a high speed blender to  make it nice and smooth. Season if necessary and serve.

Soup in blender

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