Pumpkin Pie Water Kefir

Pumpkin Pie Water Kefir Loula Natural fb

 I looooove pumpkin season! Making Pumpkin Pie Water Kefir  makes so much sense to me.It is so versatile as it can be sweet or savoury. Packed full of nutrients and flavour, fermenting it makes it bang like the fireworks around this season! I started making this Pumpkin Pie Water Kefir recipe last year when I was playing with recipes for my book  Culture Your Life. We make it every year now!  Check out all my favourite recipes for pumpkin here

This Pumpkin Pie Water Kefir recipe is simple and you can use canned pumpkin or make your own very easily (and cheaper!). That way you have complete control over how much sugar you add as in the canning process the pumpkin is heated again thus caramelizing the sugar. 

Making your own water kefir is so easy

It is so easy to make your water Kefir as here. There is a video too to help you get started here;

Have fun flavouring it whilst the pumpkins are around! Fun to use this Pumpkin Pie Water Kefir to make cocktails with for family gatherings, BBQ’s and other fall festivals. I make standard Gin and Tonics much more fun, adding this Pumpkin Pie Water Kefir recipe!

Pumpkin Pie Water Kefir
A warming, delicious seasonal flavour of Water Kefir. Simple to make and great to boost immunity in Autumn.
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Ingredients
  1. 1 litre of water kefir ( I make mine with coconut and maple sugar)
  2. 3 tbsp canned pumpkinor pureed pumpkin
  3. Maple syrup to taste
  4. 1tsp canned pumpkinor pumpkin spice or cinnamon
Instructions
  1. In a small bowl mix the pumpkin puree and spice mix with the maple syrup to taste (until you like the flavour)
  2. Add the mix to the litre of water kefir.
  3. Allow to ferment on the counter for 1-2 hours. Or to taste.
  4. When you like the flavour and the fizz place in the fridge.
  5. Consume cool or room temperature.
Notes
  1. refreshing and revitalising.
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Pumpkin Parade Loula Natural

Pumpkin Pie Water Kefir Loula Natural

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

Sweet Potato

Nutrient Fact Sheet

Nutrient Fact File Sweet Potato Loula Natural

Sweet Potatoes

Sweet potatoes are native to Central America and are one of the oldest vegetables known to man. It is documented that they may have been consumed since prehistoric times as  sweet potato relics have been discovered in some Peruvian caves. Christopher Columbus first brought sweet potatoes to Europe after his first voyage to the New World in 1492.

They have a creamy texture with a sweet, warm and a little spicey flavour that makes them ideal for savoury dishes. However they are also great in cakes, cookies, smoothies and even to make ice-cream. Although peak season for sweet potatoes is October to March, they are a vegetable that is readily available, inexpensive, and delicious.

Depending upon the variety, there are around 400 different ones, the skin and flesh of the sweet potato may be almost white, cream, yellow, orange, pink, or deep purple. The Japanese and Korean white/cream and American yellow-orange flesh are most common.

Although sometimes referred to as ‘yams’ in the USA, sweet potatoes belong to an entirely different food family. They are also very different from the common potato.  Sweet potatoes are far more nutrient dense and healing. Their properties and uses are diverse, and when you choose sweet potatoes as a dietary root vegetable, you are getting a truly unique and superior type of potato. Some of the benefits include

  • They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked to degenerative diseases, including the prevention of heart attacks.
  • They are a good source of vitamin C. While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin also plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen, which helps maintain skin’s youthful elasticity (sweet potatoes make us look young- bonus!), and is essential to helping us cope with stress. The anti-oxidant properties also may help to prevent cancer
  • They contain some Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and may support the thyroid gland.
  • Sweet potato’s are full of beta-carotene’s good for eyesight, immune system and digestive health.
  • Sweet potatoes contain some iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and protein metabolism, among other things.
  • Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function.

Another interesting thing about sweet potatoes is the antioxidant capacity of all their parts. Recent research has shown differences in consuming the flesh versus skin of the sweet potato. Both producing different concentrations of anthocyanin antioxidants. Purple-fleshed sweet potatoes (when you can find them- Asia has them fairly regularly) are a fantastic source of anthocyanins (especially peonidins and cyanidins) as the darker and more vibrant the colour of a vegetable the more antioxidants they contain. In one study, the antioxidant activity in purple sweet potatoes was seen to be up to 3 times higher than that of blueberries.

Since they are not actually a potato so therefore not a deadly nightshade, sweet potato can actually have a healing effect on your digestive system rather than an irritating one. The fibres in the sweet potato actually feed the bacteria and are classed as fermentable as a prebiotic (food for bacteria). This therefore helps to create a more balanced bacterial environment in your digestive system. Thus giving a digestive healing effect with an immune boost too.

Finally most kids love sweet potato- it is a great first food, great in the lunch boxes cold and as hot chips at dinner time. A simple way to get some amazing nutrients into kids without too many arguments. Try them in smoothies, juices and soups for a smooth creamy consistency and natural sweetness.

Sweet potatoes are traditionally been baked, roasted or mashed, but they can also be added to risotto, pasta or curry. Here are my recipes;

Here are my mouth watering recipes;

 Here are some other amazing recipes;

Sweet Potato Spaghetti- Healthy Living How To
Sweet Potato Spaghetti- Healthy Living How To 
Dark Chocolate Brownies Renew Whole Health
Dark Chocolate Brownies Renew Whole Health
Fudgey Brownies Jules Fuel
Fudgey Brownies Jules Fuel
Pumpkin Sweet Potato Cupcakes Veggie Converter
Pumpkin Sweet Potato Cupcakes Veggie Converter
Sweet Potato Breakfast Cookies- The Paleo Mama
Sweet Potato Breakfast Cookies- The Paleo Mama
Sweet Potato Chocolate Cake Homemade Mommy
Sweet Potato Chocolate Cake Homemade Mommy
Sweet Potato Chocolate Chip Cookies Homemade Mommy
Sweet Potato Chocolate Chip Cookies Homemade Mommy
Chicken with Sweet Potato Curry Sauce- La Healthy Living
Chicken with Sweet Potato Curry Sauce- La Healthy Living
Sweet Potato Quiche-Grok Grub
Sweet Potato Quiche-Grok Grub
Sweet Potato Pancakes-Healy Real Food Vegetarian
Sweet Potato Pancakes-Healy Real Food Vegetarian
Sweet Potato Hash- Stupid easy paleo
Sweet Potato Hash- Stupid easy paleo
Sweet Potato Chips- Healy Real Food Vegetarian
Sweet Potato Chips- Healy Real Food Vegetarian
Sweet Potato Apple Pancetta Hash- Gutsy By Nature
Sweet Potato Apple Pancetta Hash- Gutsy By Nature
Sweet Potato and Banana Pie Smoothie-Green Thickies
Sweet Potato and Banana Pie Smoothie-Green Thickies
Sweet Potato Recovery Shake Stupid Easy Paleo
Sweet Potato Recovery Shake Stupid Easy Paleo
Sweet Potato Gratin- Meatified
Sweet Potato Gratin- Meatified
Sweet Potato Crackers- The Coconut Mama
Sweet Potato Crackers- The Coconut Mama
Chickpea Stuffed Sweet Potatoes The Coconut Mama
Chickpea Stuffed Sweet Potatoes The Coconut Mama
Squash and Sweet Potato Lasagna Veggie Converter
Squash and Sweet Potato Lasagna Veggie Converter
Spicy Lime Sweet Potato Mash- Popular Paleo
Spicy Lime Sweet Potato Mash- Popular Paleo
Raw Carrot and Sweet Potato soup with Spinach- Green Thickies
Raw Carrot and Sweet Potato soup with Spinach- Green Thickies
Paleo Hash- The Sprouting Seed
Paleo Hash- The Sprouting Seed
Organic Sweet Potato Chips Whole Lifestyle Nutrition
Organic Sweet Potato Chips Whole Lifestyle Nutrition
Make Your Own Sweet Potato Chips- Healthy Living How To
Make Your Own Sweet Potato Chips- Healthy Living How To
Loaded Sweet Potato Fries- The Sprouting Seed
Loaded Sweet Potato Fries- The Sprouting Seed
Creamy Sweet Potato Mash Stupid Easy Paleo
Creamy Sweet Potato Mash Stupid Easy Paleo
Chilli Lime Sweet Potato Fries Popular Paleo
Chilli Lime Sweet Potato Fries Popular Paleo
BBQ Pork Stuffed Sweet Potatoes-Primally Inspired
BBQ Pork Stuffed Sweet Potatoes-Primally Inspired
Apple Sweet Potato Bake Stupid Easy Paleo
Apple Sweet Potato Bake Stupid Easy Paleo
Autumn Spiced Sweet Potato Bread-Soundness of Body and Mind
Autumn Spiced Sweet Potato Bread-Soundness of Body and Mind
 

 

Culture Your Life

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Culture Your Life

Kefir and Kombucha For Every Day Nourishment

A Concise Manual for Kefir and Kombucha with over

45 Recipes

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Are you fed up with the following:

Suffer from IBS symptoms?

Have a gluten or dairy sensitivity?

Lack energy?

Showing signs of hormonal imbalance? (thyroid, adrenals or oestrogen dominance)?

Have central weight gain and blood sugar problems?

Keep getting coughs and cold that won’t go away?

Autoimmune issues (hypothyroid, type 2 diabetes, crohn’s, ulcerative colitis or skin conditions)?

Breastfeeding, Pregnant or looking to do both?

Any menstrual irregularities?

Then a book on fermenting may be just what you are looking for…

culture your life

Kefir and Kombucha have been widely research and the bacteria in fermented foods are fundamental for;

Improving digestive repair and health (especially when experiencing food intolerance and nutrient deficiencies.)

Boosting Immune system strength and regulation (especially in auto immune conditions like thyroid conditions, arthritis, eczema, crohns or type 2 diabetes)

Stimulating Hormonal balance (especially insulin in blood sugar imbalances and oestrogen dominant conditions like PCOS)

Correcting any bacterial, yeast or fungus imbalance and overgrowth (including Candida, Helicobachter Pylori or athletes foot

Increasing Energy production (really important that your cells have the mechanisms to use and create energy- especially in cancer prevention)

Allowing Nutrient bio-availability and absorption (bacteria helps the food’s nutrients become more available to your body and increases your body’s ability to actually absorb them for use.)

Enhancing breast milk and also helps balance the body during, pre and post-natal. Bacteria is essential for the baby’s digestive and immune system’s function.

Any condition can be improved with a little bacteria!

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Culture You Life has been written with you in mind; to help nourish your life on a daily basis. Whether you are already making and consuming Kefir and Kombucha and looking for inspiration or you are just getting started and looking for guidance. Together with instructions and information on the origins and benefits of Kefir and Kombucha there are over 45 Recipes that are clear, concise and use real ingredients.

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Designed to give you confidence and motivation to get started and on your journey to better health.

The benefits seen in your Digestive and Immune system when consuming fermented and cultured foods and drinks are well documented and the rituals have been passed on for centuries. This book endeavours to bring them into your kitchen. Safe for all ages (6months +) and packed full of recipes for drinks, foods, cosmetics and household cleaning products. It couldn’t be easier to bring some culture into your life.

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(link to Barnes and Noble)

Kefir Front This book includes;

Information to understand how bacteria in fermented products can help the body

How to choose your ingredients

Confidence to get started

How to make Kefir from any milk (oat, nut, coconut and dairy), water kefir

Use second ferments to flavour them.

How to use tea (black, green and white) as well as non-caffeine alternatives (Roobios and Tulsi) to brew Kombucha.

Use the recipes to flavour with a second ferment. 

Over 45 Recipes include;  

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 Food; Baked goods, Kefir cheese, dips and dairy free ice-cream 

green kefir smoothie sales pic

Drinks;  Inspiring flavour combinations for second ferments, how to make smoothies and green drinks. Also tips on how turn Kefir and Kombucha into Cocktails.

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Cosmetics; Face masks, hair rinses, hand sanitisers, sun burn remedies and post swimming sprays  

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Natural Household Cleaners   such as fruit and vegetable wash, laundry liquid, toilet, sink and bath cleaner and many many more…..

Kom front collage

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(Book Depository link)

Here are some Reviews from people you may recognise;

‘Thisbook is fabulous and truly there is nothing out there like it” Lantau Mama

Culture your Life is great for the beginner and advanced real food cook.  Anyone interested in learning more about the benefits of cultured foods, cultured beverages, Kefir smoothies, and cultured desserts must read this book.  It contains very useful and important information about Probiotic health and how to include Probiotics in your everyday diet.  It is a kitchen necessity for anyone cooking real and healthy food. Green Boot Living

Cultured foods are one of the secret ingredients to vibrant health, and kefir and kombucha are two very easy, delicious traditional foods to help you wade into enjoying them. This volume will show you just about EVERYTHING you need to know about making, using and enjoying kefir and kombucha, even if you don’t eat dairy products. From history to dozens of recipes, Culture Your Life really knocks it out of the park!  Small Footprint Family

Culture Your Life brings almost forgotten tradition of fermentation back to everyday use in a quick and easy way. Recipes are easy to apply with minimal costs and efforts.  Mikko Revonniemi (CEO of Four Sigma Foods)

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