The First of the Summer Veggies Have Been Picked

I love the summer garden – stone fruit, tomatoes, capsicum, coriander (cilantro), cucumber… and the obligatory tonne of zucchini – to eat, freeze, giveaway and pickle.

 

garden 24/11/017

 

Recently I have come across the most useful book: Cornersmith  Salads and Pickles – Alex Elliott-Howery and Sabine Spindler.

CrnrSmthSaladsPickles

This book is amazing, just what I need. I am not a naturally inspired salad maker – but I want to make inviting salads  and vegetable dishes that say eat me. It has recipes for yummy meals and guides for pickling and fermenting (good for the gut) which are great ways to store and use up our abundant seasonal fresh produce.

The Cornersmith way of eating sounds like a perfect match for me (and you): “The Cornersmith way to eat is about bringing together a variety of deliciously simple elements. Make one or two vegetable dishes, open a jar of pickles or ferments, add a good loaf of bread and perhaps an easy protein – a great piece of cheese, some eggs, a slice of grilled meat or fish. No diets, no superfoods, no guilt… Just good food with more taste and the added benefit of cutting down food waste. From the award-winning Cornersmith cafes and Picklery comes the follow-up to their bestselling self-titled cookbook, with a focus on seasonal salads, pickles and preserving. Including dozens of simple ideas for fresh ingredients that might otherwise be thrown away, Cornersmith: Salads & Pickles is your handbook to putting vegetables at the centre of the way you  eat.” 

 

https://www.murdochbooks.com.au/browse/books/cooking-food-drink/general-cookery-recipes/Cornersmith-Salads-and-Pickles-Alex-Elliott-Howery-and-Sabine-Spindler-9781743369234

 

 

 

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Post Script: The Clever Guts Diet – Dr Michael Mosley

ANZ Clever Guts Diet cover

The Clever Guts Diary

Dr Michael Mosley

Simon & Schuster Australia

ISBN: 9781925596038

 

Description:

“I haven’t felt this good in years.” Sophie, 29, former sufferer of IBS (irritable bowel syndrome)

 

Your gut is astonishingly clever. It contains millions of neurons – as many as you would find in the brain of a cat – and is home to the microbiome, an army of microbes that influences your mood, weight and immune system.

 

In this ground breaking book, Dr Mosley takes us on a revelatory journey through the gut, showing how junk food and overuse of antibiotics have wiped out many “good” gut bacteria, leading to a modern plague of allergies, food intolerances and obesity.

 

Setting the record straight on everything from prebiotics to probiotics, fermented foods to fasting, Dr Mosley provides scientifically proven ways to control your appetite and boost your mood.

 

The Clever Guts Diet is packed with delicious, healing recipes, menu plans, checklists and tips – all the tools you need to transform your gut and change the way you eat forever.

 

“I am one of the few people to have seen their own guts in action, and I can honestly say it was one of the most remarkable and informative experiences of my scientific career. In this book I’ll tell you how your gut makes you who you are, and what you can do about it.” – Dr Michael Mosley.

 

 

My View:

I am a big fan of Dr Michael Mosley. I like him, I like his style of reporting and documenting science based health information which is presented in clear, easy to read language and is backed by Dr Mosley’s personal scientific experimentation, research and the research of others.

 

Gut based health is something that I (and my immediate family) are very aware of and very interested in.  There is still so much to learn about the gut and its microbiome – this book is an excellent starting point, a useful reference and the recipes are easy to follow and taste delicious.  Learn about resistant starches (not all starches are created equal), probiotics, prebiotics, fermented foods and how to re boot your biome and so much more. Gut health is so important to your overall health. Change your gut biome – one delicious meal at a time, change your health.

 

 

 

Post Script: The Scandinavian Belly Fat Program – Berit Nordstrand

he-scandinavian-belly-fat-program

The Scandinavian Belly Fat Program

12 weeks to get healthy, boost your energy and lose weight

Berit Nordstrand

Murdoch Books

ISBN: 9781743368893

 

Description:

A twelve week plan and 70 recipes to help you reduce unhealthy belly fat and live a healthier life.

It’s best-selling author Berit Nordstrand’s fall-in-love-with-life approach to food that makes her belly fat program unique. We now know that it’s the fact around your belly, rather than anywhere else on your body, that’s the most dangerous to health. Belly fat causes problems for the liver, kidneys and heart and contributes to cardiovascular disease, asthma, migraine, rheumatism, cancer, depression and of course diabetes. For men, a healthy waist size measures less than 94 cm and for women, a waist less than 80 cm. In this book, Berit sets clear, short-term goals to help you to reduce your belly fat over 12 weeks. Her program is packed with food and body facts, and simple food tips, tricks and more than 65 recipes that speed up the rate at which your body burns fat, increase your muscle mass and help you reach your ideal, healthy waist size.

 

 

Author bio:

 

Norwegian physician and specialist in clinical pharmacology Berit Nordstrand is devoted to studying the relationship between food and health. Also a certified cognitive therapist, Berit serves as chief consultant in a clinic specializing in addiction medicine. More than twenty years ago, when a young mother and recent medical school graduate, Berit faced numerous health challenges with her young son including epilepsy and ADHD and sought out ways to use food to help her son. Now, her son Petter is doing great, and Berit shares her results with the world on how the right food can bolster health and help us enjoy life to the fullest. Mother to six children between the ages of 6 and 22 years old, Berit is known for her inspiring talks and her passionate belief that everyone can enjoy the food they eat every day while reducing the risk of lifestyle diseases.

 

 

My View:

A sensible approach to changing your eating habits and becoming healthier.

 

This is not a diet but a method that creates lasting change in your eating habits for the long term, so that you can maintain good health and a stable weight for the rest of your life.  Methods that entail a radical shift in diet overnight will only work for the super motivated, while a gradual reorganisation is easier to achieve, because you will quickly see the effects of even the simplest little step. It creates curiosity, optimism and motivation, which will make your lifestyle change a lasting success.” (p.17)

 

I am not amongst the super motivated J  so this books speaks to me. I like its sensible approach – its goal driven focus – for example, Goal for Week One  – replace all white sugar and all products with ‘added sugar’ shown on the list of ingredients, with the sweet tats of nature… (p.21) this action will help reduce your sweet craving and reduce your waist size (p22-23). Nordstrand offers advice, replacements for white sugar, some science to back her claims, some tips and tricks to help you achieve this gaol. I like this one –“cut out sugar in your coffee. It’s better to soften coffee with a little milk and sprinkle ½ teaspoon of ground cinnamon into the cup.”(p.27)  I don’t take sugar in tea or coffee but I like the idea of adding cinnamon – I am a big fan of this spice and already add to oats, bircher muesli or anywhere I can. Nordstrand then shares fresh recipes that are white sugar free. And so on for the twelve weeks of the program.

 

I like the approach in this book – a little science, advice, tip and tricks, some recipes – an emphasis on fresh foods, replacing simple carbohydrates with wholegrains and seeds, cutting out processed hydrogenated fat from your meals, suggests food for a rich diversity of helpful gut bacteria, suggests minerals that help burn fat and advocates drinking green tea and eating a few square of dark chocolate…for added health benefits. You can’t argue with these suggestions.  A very sensible approach to healthy eating.

 

 

 

Post Script: Good + Simple – Jasmine and Melissa Hemsley

Good + Simple Cover

Good + Simple

Jasmine Hemsley, Melissa Hemsley

Penguin Random House Australia

Ebury Press

ISBN: 9781785031601

RRP A$49.99

 

 

Description:

 

GOOD FOOD, GOOD MOOD, GOOD DIGESTION, GOOD HEALTH!

 

Good + Simple celebrates the pleasure of delicious food that is simple to make, a joy to share and just so happens to be good for you. Jasmine and Melissa Hemsley’s principles of healthy home cooking built around gut health, whole foods and affordable ingredients show how tasty and achievable eating well can be.

 

The sisters have created 140 nutritious and exciting recipes – reworked classics, prepare ahead dishes, fast suppers with leftovers for packed lunches, energising breakfasts and snacks, satisfying breads, desserts and bakes. Infused with Jasmine and Melissa’s love of cooking and eating, Good + Simple includes plenty of practical tips and down-to-earth advice to help you gain confidence in the kitchen, plan for the coming week and cook for you and your family with ease. Enjoy real food. Look and feel amazing every day.

 

 

My View:

A great cook book with a simple philosophy – food should be good for you, it should be delicious and nutritious, and it should be simple and sustainable. (p.7)  I couldn’t agree more!

 

H +H (Hemsley and Hemsley) have 15 principles for eating well – let me share them with you:

  1. Gut Instinct
  2. Boil Your bones
  3. Forget Calories, Think Nutrients
  4. Meat and two veg
  5. Going Against the grain
  6. Fat is Your Friend
  7. Sweet Enough
  8. Drink to think
  9. The Real Deal
  10. Know your onions
  11. Prepare, Chew and Combine
  12. Be mindful
  13. Stress Less
  14. Tune In
  15. The “better than” rule.

 

This book got me at point 1 Gut Instinct. Gut health has something I have been very mindful of lately, you will have noticed I have reviewed a few Gut Health type books, and the more I read the more I am convinced that a healthy gut equals a healthy body. I am pleased that this cook book shares this philosophy too.

 

Bone broth – frugal, nourishing and tasty, bone broth is the age-old superfood at the heart of the H + H philosophy. (p.10)  I am in agreement.

 

I could go on…but I won’t. Pick up the book, watch the upcoming TV series on Foxtel; Hemsley & Hemsley: Healthy & Delicious, on Mondays at 8.30pm on LifeStyle FOOD and discover for yourself the H & H philosophies for eating well .

 

 

Post Script – The Microbiome Solution a radical new way to heal your body from the inside out – Robynne Chutkan MD

The Microbiome Solution

The Microbiome Solution: a radical new way to heal your body from the inside out

Robynne Chutkan

Scribe

ISBN: 9781925321012

 

Description:

The author of Gutbliss and one of today’s preeminent gastroenterologists distils the latest research on the microbiome into a practical program for boosting overall health.

 

 

The microbiome — the collective name for the trillions of bacteria that live in our gut — is today’s hottest medical topic. Synthesising the latest findings, Dr Robynne Chutkan explains how the standard Western diet and lifestyle are starving our microbiome, depleting the ‘good bugs’ that keep us healthy, and encouraging overgrowth of exactly the wrong type of bacteria. The resulting imbalance makes us more prone to disease and obesity, and negatively affects our cravings, our immunity, and even our genes. But beyond the science, what sets The Microbiome Solution apart is Dr Chutkan’s powerful plan for optimising your wellbeing.

 

 

Discover how our hyper-hygienic lifestyle, enforced with hand-sanitising gels and antibiotics, is stripping our bodies of their natural protective systems; learn about essential prebiotics and probiotics; read a private introduction to the stool transplant, the radical super-fix for a severe microbial imbalance; and cook for thousands of billions with recipes that replenish your microbiome. This book will bring welcome relief to the many millions worldwide who need to grow a good ‘gut garden’ — and enjoy healthier, happier lives.

 

 

My View:

This is a very useful resource for those about to embark on the wonderful journey of reinvigorating their gut bacteria and is just as useful for those already in the process, seeking further ways to enhance their “live dirty eat clean” lifestyle and confirmation that they are on the right track. This book is written in very easy to understand language (but don’t expect me to be able to pronounce all the names of bacteria and pro biotics – they are mostly very tricky) J Do expect to find some sound advice and lessons on how to change your life style and a simple 1, 2 3 rule to ensure you are getting enough dietary fibre (good digestion requires fibre); “Eat at least one vegetable at breakfast, two at lunch and three at dinner.” (p.134)

 

Do expect to find easy to follow microbiome recipes to enhance your “gut garden,” a how to guide to making beauty products (face scrubs, moisturisers, etc.) that are good for you and your microbes.

 

And last but not least a chapter on stool transplants. (I kid you not!) “Everything You Wanted to Know about Stool Transplants but Were Afraid to Ask (chapter 13) whilst delivering some interesting and appreciated scientific/medical based information that I probably would not ever ask about or give voice to question, this chapter say it all and is hilarious. (And I am sure I can hear the author laughing with me as I discuss this with you) Are you among the special few who love a good poo joke? Then this chapter is for you! I could not help myself – I solicitously read the entire book, nodding in agreement, absorbing new useful information…admiring the recipes and the simple guidelines for cultivating your microbiome but when it came to chapter 13 I was uncontrollably laughing out loud. My apologies I just couldn’t help myself! And when read out loud to my husband the supply list for “How to Perform FMT”( Faecal Microbiota Transplant) we both laughed so much we cried- his comment – “what do you need a plastic shower curtain for, seconds thoughts, no, don’t tell me.” But I did! We laughed so much we cried. (You had to be there) J

 

I should not laugh, this is a serious subject, but I am very pleased I read this chapter, I am enlightened and have shared my new found knowledge around – a subject (stools) that can be somewhat embarrassing to bring into a conversation has become socially accessible. As the author explains “Most of us have an aversion to stool stemming from early childhood when we are discouraged from passing gas or making any references to our ‘poo.’ Bowel movements are viewed as something dirty and furtive, best flushed away quickly and not discussed in polite company despite the fact that every human being on the planet has them on a regular, if not daily, basis.” Aversion now cured.

 

In writing this book and sharing her knowledge, Robynne Chutkan has created a comfortable (and educational) environment where all things ‘poo’ can be discussed. Gaining a better understanding of how our body works is cause for all to celebrate! Thank you Robynne Chutkan.

 

 

 

 

 

 

 

Science InThe Kitchen

In previous posts I have reviewed a couple of books on Gut Health- Gut  and Heal You Gut and provided a few Gut Friendly recipes for you to try.  This is what you will find in our kitchen/fridge and pantry these days (might need a bigger or extra fridge soon).  I am loving Kombucha Tea – but must make bigger quantities in future – it a great probiotic drink (recipe can be found in Heal Your Gut by Lee Holmes), my sour dough is well worth the effort of making, the fermented vegetables (husband makes these for us – and currently we are using red and green cabbages from the garden) is great with roasts or sausages, the olives are fermented, the fruit from our trees and taste great and the milk kefir I add to smoothies, husband drinks it by the glassful.

Kombucha Tea

Kombucha Tea – final product – Green tea and  black tea ferments

 

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L-R Fermented veg – green and red cabbage, sour dough starter, olives, milk kefir

 

Sour Dough

Sour Dough

 

Kombucha starter

Kombucha starter

CUMIN DIGESTIVE AID (JEERA VELLAM) – Heal Your Gut- Lee Holmes

Cumin Digestive Aid recipe and image reproduced with permission from Murdoch Book and Lee Holmes author of Heal Your Gut.

Cumin Digestive Aid SML

Jeera is Hindi for ‘cumin’ and vellam in this context means ‘water’. Cumin is a powerful digestive aid and a detoxifier for the kidneys and bladder. Drink this shot after eating to improve digestion.

 

250 ml (9 fl oz/1 cup) filtered water

1 heaped teaspoon cumin seeds

2.5 cm (1 inch) piece of ginger, peeled and cut into thin sticks

Put all the ingredients in a small saucepan over medium heat and bring to the boil. Reduce the heat and simmer for 2 minutes.

Remove from the heat and set aside for 2 minutes before straining. Cool to room temperature and divide between four glasses to serve.

 

 

Cover Heal Your Gut

Cover Heal Your Gut

*Recipes and Images from Heal Your Gut by Lee Holmes (www.murdochbooks.com.au)