Beetroot, Carrot Salad with Goats Cheese, Turmeric Pumpkin seeds and Kombucha dressing

Beet carrot and goats cheese salad Loula Natural

I was doing our normal meat free friday (I know its not monday but hey we are different!). I was planning falafel, hummus, baba ganoush and guacamole. Since we are grain free for now while I sort out some issues with me and the kids I decided to do another salad instead of wraps.

Beetroot is very digestive repairing, full of blood boosting nutrients- you can tell by the colour! I want its anti-oxidant and anti-inflammatory effects at the moment, it goes so well with carrot- they balance each other out i think, earthy sweetness and crisp sweetness of both. To balance the whole salad I then thought about matching the tang of goats cheese with the texture and spice of the turmeric pumpkin seeds to the honey, mustard kombucha dressing I had planned.

The result was amazing- worked so well as a salad on its own but also brought the flavours of the meal together and added some much needed vibrant colour to our plates too.

meal with salad

Since the summer is pretty much here for us in the tropics we are naturally drawn to lighter and raw foods- salad being top of our list as a side dish- this is now a firm contender for favourite and will be on the table again and again in the future!

Beetroot, Carrot and Goats Cheese Salad with Turmeric Pumpkin Seeds and Kombucha Honey Mustard Dressing
A great combination of flavours and textures to make this vibrant salad great on its own or as a side.
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Ingredients
  1. 2 small beetroots (peeled and grated- or mandolin sliced)
  2. 2 medium carrots (peeled and grated- or mandolin sliced)
  3. 250g of your favourite soft goats cheese
  4. 1/2 cup of turmeric pumpkin seeds(see recipe below)
  5. 4 tbs Kombucha (I used homemade ginger Kombucha)
  6. 1tbs olive oil/avocado oil
  7. Juice of one lime
  8. 1-2tsp raw honey (to taste)
  9. 1tsp dijon mustard
  10. Pink salt and black pepper
Instructions
  1. Add the ingredients to a bowl (except goats cheese)
  2. Mix dressing ingredients together in a jar with a lid and shake well to emulsify- taste and adjust if necessary.
  3. Add dressing and mix well so all is coated
  4. Add goats chesse
Notes
  1. If you do not have kombucha for the dressing you can use apple cider or red wine vinegar.
  2. You can also add a different cheese I just love the tang of the goats cheese with the sweetness of the vegetables and sour notes of the kombucha.
Loula Natural http://loulanatural.com/
Turmeric Pumpkin Seeds
A twist on pumpkin seeds to give them a spicy edge and anti-inflammatory boost.
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Ingredients
  1. 1/2 cup pumpkin seeds
  2. 1tsp turmeric powder
  3. 1tbs coconut oil
  4. pinch of pink salt
Instructions
  1. There are two ways to make this recipe- one uses a dehydrator and one uses a frying pan!
  2. Add coconut oil to the frying pan on a medium heat
  3. Once oil gets hot add turmeric and fry till fragrant
  4. Add the pumpkin seeds- they will pop sounding like popcorn. Fry until poping stops
  5. Turn out onto kitchen towel and allow to dry
  6. Season with salt
  7. Add Coconut oil and turmeric together in a bowl to make a paste
  8. Add pumpkin seeds an evenly coat and add salt
  9. Spread out onto dehydrator sheet and place in living foods temperature (100f)
  10. Dehydrate for 12 hours
  11. Store in glass container in the fridge
Notes
  1. These are great as snacks- watch out for yellow fingers! Otherwise add to salads.
Loula Natural http://loulanatural.com/
Beet carrot and goats cheese salad Loula Natural pin

Natural Anti-Inflammatory Nutrients

Natural Anti-Inflammatory Nutrients Loula Natural

Natural Anti-Inflammatory Nutrients

So you have read about inflammation, what it is, how you can change your lifestyle to heal from inflammation. Now you are looking for food sources of natural anti- inflammatories?.

I advise my clients on anti-inflammatory foods on a case by case basis and this information is here to help you to further your knowledge and motivate you to use more natural methods to reduce inflammation. For your personal healing journey I recommend talking to your naturopath or nutritional therapist.

Helping the body to recover from chronic and systemic inflammation is key to health and using foods to heal is a very effective way to help prevent long term inflammation in the future. This is true for us and for our children.

Berries– Blueberries, cherries, raspberries, blackberries, mulberries are rich in flavonoids. freeze dried and frozen berries are great options when they are out of season. You can also use freeze dried berry powder. Beware of those with added sugar and preservatives. Vitamin C is also anti-inflammatory

Dried Cranberries Loula Natural

Reservatrol- this is the active anti-inflammatory ingredient in several foods like red/black grapes, red wine vinegar, blueberries, mulberries, peanuts, raw cacao and cranberries. It is one of the reasons red wine is good for the heart- since heart disease is mainly caused by systemic inflammation of the arteries.

Avocado

Natural fats; Remove all trans fats (hydrogenated oils), oils so far from their natural starting point (corn and vegetable oil) and those man made oils (canola). Ensure the oils that you consume are from a reputable source have been harvested and processed correctly (cold pressed and extra virgin- which means nothing added or taken away) and are stable in high heat if cooking and storing oils. Coconut oil and ghee are my oils of choice to cook with. I also use fish oils (fish eggs mostly), nut oils (almond, walnut), seed oils (flax, sunflower and sesame), eggs, meat/fish on the bone, bone broths, avocado’s and seeds like chia and hemp on an almost daily basis. Try this smoked salmon pate, energy balls chocolate, chocolate fudge or vanilla butter fudge. Fat based vitamins like Vitamin A and D are also anti-inflammatory

Different kefir sales image

Fermented foods; By regulating the digestive system and immune system fermented foods can help reduce inflammation. By lessening the load of the digestive system and assisting in absorption of nutrients, bacteria can provide cells with necessary ingredients. By moderating cytokines (immune cells) the body is able to ‘switch’ off inflammation. They can help repair leaks in the digestive system stopping foods from alerting the immune system of their presence in the blood stream in the wrong forms. By consuming excess sugar in the body they can help regulate blood sugar levels and increase insulin sensitivity thus helping to balance hormone levels. Increase the cells ability to create energy, protect and support liver detoxification and toxin elimination thus helping to relieve stress at a cellular level. Consume fermented foods like apple cider vinegar, kefir, kombucha, sauerkraut, kefir gummies, kimchi, natto, miso, lacto-fermented vegetables and fruit on a daily basis.

Kefir Gummies Recipe Pic Loula Natural

Gelatin; Gelatin is found in the bones and connective tissues of animals. Essentially a collagen protein, it is found in a third of the body in humans. Gelatin assist healing of bones, tissues, and muscles thus speeding up recovery and therefore helping to promote the reduction of inflammation. It can also assist in the digestion of some foods. By helping to form strong cells that are able to utilise oxygen, water and produce energy, less trauma related inflammation at a cellular level will be evident. Get gelatin from daily consumption of bone broths or add gelatin in powder form to drinks (coffee, smoothies, juices, green drinks) and stews, soups, sauces, gummies and so on. You can buy gelatin from reputable sources (ie cows that are grass fed and healthy) that can be added to cold substances that won’t gel- collagen hydrolysate (here and here) and to hot things to thicken and set (here and here).

Onions and garlic; Contain quercetin which is a powerful antioxidant. It also helps balance bacterial levels of h-pylori by helping to protect the cells from attack cause by dysbiosis.

Plants; Vegetables (mostly greens, sweet potatoes, beetroot, cabbage and asparagus. I limit nightshades and try to eat a mixture of raw and cooked). Using colour on your plate is a great way to ensure you have a mix of nutrients. I try to have at least 4 colours on my plate at every meal. I also love apples, pears and plums. I limit bananas, grapes, melon, mango and pineapple. I try to consume more vegetables than fruit and always consume them with some fats like coconut butter. Also greens like spirulina, chorella, wheatgrass and seaweeds can have anti-inflammatory effects.

oil pulling with coconut oil Loula Natural

Coconut; I view coconuts a little like eggs. Natures perfect package. Coconut oil, fresh (or fermented if bought pasteurised in a carton) and coconut meat all have huge anti-inflammatory and bacterial balancing properties.

Spices; Cinnamon, ginger, turmeric, cayenne pepper, black pepper. Have great anti-inflammatory properties. I like to consume them as close to nature as possible rather than as processed powders- such as turmeric root. However if prepared traditionally (ie looking at ayurvedic preparation of spices includes heating them first) they can have massive healing benefits. Try a healing Chai Rooibos tea (see below)

Roobios Chai tea Concentrate Collage Loula Natural

Herbs; Rosemary, oregano, thyme, holy basil (tulsi), mint, willow bark, chamomile, calendula, hibiscus, rosehips, melissa, passionflower, valerian and so on. All have calming and healing restorative properties. If you want to use tinctures/supplement I recommend contacting a herbal or Traditional Chinese Medicine practitioner. Culinary herbs and teas are generally how I like to use them. 

Frankincense; Used in ayurvedic medicine it is a tree (boswellia) resin which can block some chemical reactions that can start inflammation.

Alpha-lipoic acid; This is a very powerful intra-cellular antioxidant. this is very effective in chronic and systemic inflammation as it helps to protect the cells from toxins affecting the cells. Is used in blood sugar balance as it can increase insulin sensitivity of cells and helps cells to produce energy. It has show to prevent specific molecules adhesion (sticking) to the cells which promotes inflammation of the cell. It is also is a good metal chelator, meaning it will bind to metals and take them out of the body (source). This helps to support the liver (it is also a precursor to glutathione which is the body’s  most powerful natural antioxidant. Foods rich in alpha-lipoic acid are organ meats such as the heart, liver and kidneys, and vegetables such as broccoli and spinach. Lesser amounts of ALA occur naturally in Brussels sprouts, peas and tomatoes. Dietary sources are somewhat ineffective in such small amounts. Supplementation is often advised. Contact your naturopath or nutritional therapist for information on brands and dosage.

There are more sources of anti-inflammatory nutrients. Please feel free to ask questions in the comments and contact your naturopath or nutritional therapist for other sources.

see here for more information.

Natural Anti-Inflammatory Nutrients Loula Natural pin

 Berries image

 

Kefir Gummies

Kefir Gummies

Kefir Gummies Loula Natural

Kefir Gummies
A healthy protein rich snack with the probiotic benefits of Kefir
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Ingredients
  1. 1 cup filtered water (can also be juice, puréed fruit, coconut water flavoured water etc)
  2. 1 cup of Water Kefir (could also use Kombucha, milk kefir, coconut milk or the same as above)
  3. 6tbs of Gelatin
  4. Sweeten if necessary (I tend to leave it as is)
Instructions
  1. Gently warm the water/juice until bath water temperature- not too hot (you should be able to test with your finger- but be careful you don't hurt yourself!)
  2. Make sure your molds are ready and near you. Have a pouring jug to hand. Grab a whisk or wooden spoon so you can stir while you add in the gelatin. Test the temp with your finger, it should be warm but not hot.
  3. Add the Kefir and keep stirring. Pour the mixture into a jug to ensure ease of filling your moulds.
  4. Pour straight away into molds. Wait 10-15 mins for the gelatin to cool and start to set. Place in the fridge to firmly set.
  5. Turn out of molds and enjoy!
Notes
  1. You can flavour these in any way- I made gummy worms at Halloween by pouring this same mixture into straws and rolling out with a rolling pin. I used 1/2 cup purree raspberry and 1/2 coconut milk then added mixed berry Kefir. The photo's show my elderberry ones using 1/2 cup Elderberry cordial and 1/2 cup water and then I used coconut sugar water kefir. So try it out with your favourite flavours. Taste the mixture before pouring into the mold and adjust if necessary.
Loula Natural http://loulanatural.com/
You can buy all sorts of fun silicon molds. I have dinosaurs, flowers, hearts, bows and stars. Silicon is inert and is really easy to clean and the jelly just pops out. I use the same ones for my home-made chocolate and fudge fat bombs!

 They are so perfect for lunchboxes. The health benefits of Gelatin are huge combine that with those of Kefir and you are on to a winner!

Kefir Gummies. Perfect for lunch boxes

Kids lunch box approved

Culture Your Life

Culture Your Life Image

Culture Your Life

Kefir and Kombucha For Every Day Nourishment

A Concise Manual for Kefir and Kombucha with over

45 Recipes

image
buy-now-button hardback buy-now-button kindle

 (amazon.com affiliate link above)

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!

buy-now-button hardbackbuy-now-button kindle

 

 

 (amazon.co.uk affiliate link above)

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.

Different kefir sales image

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.

buy-now-button hardback

(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;  

rocky road sales pic

 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.

cosmetics sales image 

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

vege wash sales pic

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

Kom front collage

buy now button

 

(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)

Join our Affiliate Program! Ingredients collage

Culture Your Life

Culture Your Life Image

Culture Your Life

Kefir and Kombucha For Every Day Nourishment

A Concise Manual for Kefir and Kombucha with over

45 Recipes

image

buy-now-button hardbackbuy-now-button kindle

 (amazon.com affiliate link above)

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!

buy-now-button hardbackbuy-now-button kindle 

 (amazon.co.uk affiliate link above)

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.

Different kefir sales image

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.

buy-now-button hardback

(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;  

rocky road sales pic

 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.

cosmetics sales image 

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

vege wash sales pic

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

Kom front collage

buy now button

(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)

Join our Affiliate Program! Ingredients collage

 

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