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“Sauerkraut, the miracle cabbage.”

– Linda Joyce Forristal, Western Price Organisation

Many sources believe that raw fermented foods are Foods beneficial to the digestive system. by increasing the healthy flora in the intestinal tract or creating the type of environment for them to flourish.

Sauerkraut and it’s juice are traditional folk remedies for constipation.

Fermentation actually increases nutrient values in the cabbage, especially Vit C.

Fermented foods are also said to facilitate the breakdown and assimilation of proteins.

They have a soothing effect on the nervous system.

Best of all, homemade, crunchy sauerkraut is a delicious addition to meals, especially those containing fatty meats.

Making sauerkraut at home

This recipe will make 1 to 1 1/2 quarts (0.95 – 1.425 litres)

Here’s what you will need:

Ingredients

Head of cabbage weighing 3 pounds (1.362 kilograms)

1 1/2 tablespoons kosher salt

A tablespoon of caraway seeds (optional, for flavour)

Equipment

Cutting board

Chef’s knife

Large mixing bowl

2-quart (2 litre) wide-mouth jar

Canning funnel

Smaller jar that fits into the opening of the large jar

Clean weights for weighing down the small jar

Cloth for covering the jar

Rubber ban for securing the cloth

Instructions

Clean everything thoroughly. This includes your hands.

Slice the cabbage as thinly as possible, discarding the outer leaves and the core.

Combine the cabbage and the salt in the large mixing bowl.

Sprinkle the salt over the cabbage work the salt into the cabbage by massaging and squeezing the cabbage with your hands.

Gradually the cabbage will become watery and limp, a bit like coleslaw. Keep this up for at least 10 minutes.

Massage the caraway seeds in.

Pack the cabbage and the liquid into the large glass jar. Push it down hard with your fist.

Weigh the cabbage down using the small jar that you have filled with weights to keep the cabbage submerged beneath the liquid. I also use my sterilized potato masher implement to push the cabbage beneath the water.

Cover the jar with the clean cloth that is held in place with the elastic band. This will keep dust and insects away while allowing air to circulate into the jar.

Press the cabbage down every few hours. Fermentation starts to happen.

Within 24 hours, or sooner, you will see bubbles which will tell that fermentation has begun. This will take 3 to 10 days.

Keep it away from direct sunlight and at a room temperature of 65 – 70 degrees F (18 – 21 degrees C).

You may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a happy, healthy fermentation process. The scum can be skimmed off during fermentation or before refrigerating.

If you see any mould, skim it off immediately and make sure your cabbage is fully submerged; don’t eat mouldy parts close to the surface, but the rest of the sauerkraut is fine.

I know that my sauerkraut is done when it tastes and smells like sauerkraut.

Store sauerkraut for several months and even longer if refrigerated. As long as it still smells and tastes good, it will be.

Reference:

The kitchnn.com 

“Embrace low-carb eggs. They’re healthy, satisfying and very good for you.“

– Professor Tim Noakes

Low-carb, keto friendly,  eggs are probably the most nutritionally complete food in the world. If we take a look at the nutrients in just one egg, it is obvious that eggs are the ultimate vitamin and mineral supplement. I never eat a single egg but rather a couple at a time.

Here’s what one egg contains:

• Selenium: 23% RDA
• Riboflavin: 14% RDA
• Vitamin B12: 11% RDA
• Phosphorus: 10% RDA
• Pantothenic Acid: 7% RDA
• Folate: 6% RDA
• Iron: 5% RDA
• Vitamin A: 5% RDA
• Vitamin B5: 5% RDA
• Zinc: 4% RDA
• Vitamin B6: 4% RDA
• Vitamin D: 4% RDA
• Calcium: 3% RDA
• Copper: 3% RDA

Eggs also provide the most bio-available protein of all food and they’re high in healthy fats.

Lutein and zeaxanthin are two of the many anti-oxidants found in eggs. These protect our eyesight and reduce the risks of macular degeneration.

Choline is present eggs and protects against adverse conditions such as diabetes and DNA damage.

Eggs are affordable to nearly every food budget.

Anyone can learn to cook eggs, such as this simple omelette cooked in coconut oil and filled with steamed spinach and feta cheese. The options are endless!

Crammed full of nutrients, if a “superfood” truly exists, then we have to give that recognition to beef liver. All beef, pork or chicken livers, are incredibly rich in protein, vitamins and minerals.

The nutritional of 100 grams of beef liver are as follows:

• Vitamin B12: 1176% RDA
• Copper: 714% RDA
• Vitamin A: 634% RDA
• Riboflavin: 201% RDA
• Niacin: 88% RDA
• Pantothenic Acid: 71% RDA
• Folate: 63% RDA
• Selenium: 52% RDA
• Phosphorus: 50% RDA
• Iron: 36% RDA
• Zinc: 35% RDA
• Manganese: 18% RDA
• Potassium: 10% RDA

A weekly meal of liver is more than enough to ensure adequate micronutrient intake. As liver contains a high amount of Vitamin A, it is possible to experience toxicity if eaten  too often.

Reference:

www.nutritionadvance.com

Sautéed Beef Liver with Onions (Serves 2–3)

Ingredients:

• 1 lb beef liver, sliced thin
• 2 medium onions, thinly sliced
• 2 tbsp olive oil or butter
• ½ cup milk (for soaking)
• Salt and black pepper to taste
• 1 tsp garlic powder (optional)
• Fresh parsley for garnish (optional)

Instructions:

Rinse the liver under cold water and soak it in milk for 30–60 minutes to mellow the flavor. Drain and pat dry. Season with salt, pepper, and garlic powder if using.

In a large skillet, heat 1 tablespoon of oil or butter over medium heat. Add the onions and sauté until golden and caramelized, about 10–12 minutes. Remove onions and set aside.

Add the remaining oil to the skillet. Increase heat to medium-high and add the liver in a single layer. Cook for 2–3 minutes per side until browned but still slightly pink in the center to avoid toughness.

Return the onions to the pan, stir gently, and cook together for 1 more minute. Remove from heat and garnish with fresh parsley if desired. Serve warm with mashed potatoes or crusty bread.

There’s no need to miss bread on your keto diet. If you’re craving a simple slice of toast with butter or avocado, I can show you how to make your own low-carb keto bread.

Not only is this bread recipe quick to make, but it can be batch prepped, frozen, and ready to enjoy without ever turning on the oven.

Fiona’s low-carb keto bread that works! This delicious, easy-to-make, coconut and almond flour bread is delicious and toasts well. Slice and freeze it the same day that you make it.

Continue reading “Cook Something – Fiona’s Low-carb Keto Bread”

Creamy fried cabbage, a favourite side dish with the added benefit of using three pre-biotic vegetables, cabbage, onion and garlic, which provide soluble fibre to the small intestine and support digestion.

Soluble fibre is an essential part of a healthy diet, offering a range of benefits for overall well-being. It dissolves in water to form a gel-like substance, which helps slow digestion and keeps you feeling fuller for longer. This can aid in weight management and help control appetite. Soluble fibre also plays a key role in lowering cholesterol levels by binding to cholesterol particles and removing them from the body. Additionally, it helps regulate blood sugar levels, making it particularly beneficial for people with diabetes. Found in foods like oats, apples, beans, and citrus fruits, soluble fibre also supports gut health by feeding beneficial gut bacteria, contributing to a stronger immune system and better digestion.

Leftovers are delicious with breakfast eggs. Drop the cream if you’re lactose intolerant. This dish is low-carb and keto friendly.

Continue reading “Cook something – creamy fried cabbage”