{"id":44,"date":"2023-01-25T04:56:03","date_gmt":"2023-01-25T04:56:03","guid":{"rendered":"https:\/\/jdhealing.com\/?page_id=44"},"modified":"2023-01-30T19:22:03","modified_gmt":"2023-01-30T09:22:03","slug":"healthy-recipes-and-tips","status":"publish","type":"page","link":"https:\/\/jdhealing.com\/?page_id=44","title":{"rendered":"Healthy Recipes"},"content":{"rendered":"\n
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FERMENTED FOOD<\/h4>\n\n\n\n
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What are fermented foods?<\/strong> We all have an ecosystem of bacteria happening in our gut. This intestinal microbiota contains both “good” and “bad” bacteria. When the balance of bacteria is tippedtowards the bad, which can be due to lack of sleep, stress, certain foods or various other causes, it may affect digestive health and overall well-being. Consuming certain probiotics can help this whole gut situation by providing a regular source of good bacteria to the intestinal tract, improving how it functions and how you feel. Research links gut health to brain<\/a> health and even weight<\/a>. While taking probiotic supplements is a good idea, eating fermented foods is an even tastier way to get in those good guy probiotics. Fermentation is a process that helps to preserve foods. When foods are fermented, bacteria or yeast is introduced to break sugars down into simpler molecules such as alcohols and acids. This process can be as simple as placing vegetables in a salt and water solution, though often there is a starter culture (filled with friendly microorganisms). Breaking down the food does two things: it introduces good bacteria into the food that increases nutritional value and a whole lot of flavour is released \u2014 just think of the difference between eating cabbage and sauerkraut! Like those probiotics you may consume in supplement form, your body benefits from upping your fermented food intake especially when taking antibiotics, which may disrupt the balance of the digestive tract. Sometimes fermented foods are labelled “cultured” or “pickled,” but they all fall under the fermentation umbrella.<\/p>\n\n\n\n

<\/div>\n\n\n\n

PROBIOTICS<\/h2>\n\n\n\n
<\/div>\n\n\n\n

What are they?<\/strong>
Probiotics are live bacteria and yeasts that are incredibly good for your digestive health. We usually think of bacteria as something bad that causes disease but in actual fact, your body is full of it! We\u2019re actually made up of about 3kg of bacteria. Our bodies need a balance of both the good and bad bacteria to function properly, and there\u2019s a whole world of delicious benefits you can get from both eating it, and taking as a supplement.
When should I have them?<\/strong>
A great way to find out when you should be taking a supplement or eating more probiotics is if you have any symptoms of a deficiency of good bacteria. These symptoms can include: 
\u2022 bloating
\u2022 gas
\u2022 cramps (not period pain)
\u2022 diarrhoea
\u2022 constipation
\u2022 urinary tract infections
\u2022 poor immune system
\u2022 sleep disorders
\u2022 inflammatory bowel disease
\u2022 have recently taken antibioticsProbiotics are also really important to include in your diet as the weather starts to get warmer.<\/strong> This is because the change in temperature creates the perfect breeding ground for bad bacteria multiply at a faster pace on the foods we eat. If we don\u2019t have enough good bacteria in our guts, that\u2019s when an imbalance can happen and we become unwell.! 
Where do I get them?<\/strong>
There are so many fabulous fermented food sources out there, especially ones you can make yourself! Such as sauerkraut<\/a>, kimchi, kefir<\/a>, kombucha<\/a> and miso<\/a>. Foods rich in the soluble fibre inulin are also beneficial, as they build up good bacteria in the gut. You can also take probiotics in a popular powder or tablet form if you don\u2019tlike fermented foods.
The benefits<\/strong>
Probiotics can help people who suffer from ulcerative colitis, abdominal pain in IBS, diarrhoea, constipation, immune health by reducing the severity of colds, improving gut health after antibiotic use, candida, thrush, urinary tract infections, allergies, anxiety and depression.
One major thing to know is that taking a probiotic sure has it\u2019s list of benefits, but it\u2019s important to remember is that it isn\u2019t going to be beneficial for you if your diet, lifestyle and stress levels are unbalance.<\/p>\n\n\n\n

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RECIPES:<\/h2>\n\n\n\n
<\/div>\n\n\n\n

Coconut Kefir<\/h2>\n\n\n\n
\"\"<\/figure>
\n

Ingredients:<\/strong>
– 3 or 4 fresh coconut
– 2 high-count, broad spectrum probiotic
– 1 litre glass bottle with a rubber seal<\/p>\n\n\n\n

Method:<\/strong>
-Pour the water of the fresh coconuts in a 1 litre Grolsch bottle (glass bottle with a rubber seal)
-Add a couple of high-count probiotics
-Leave it out at room temperature for approximately 36 hours to ferment
-once fermented pop in the fridge
-optional: you can add some flavouring, such as vanilla bean pods, goji berries, passion fruit, vanilla or coconut medicine flowers for a healthy delicious drink.<\/p>\n\n\n\n

Recipe from -The raw food kitchen- Amanda Brocket<\/em><\/p>\n<\/div><\/div>\n\n\n\n

<\/div>\n\n\n\n

Coconut Yoghurt<\/h2>\n\n\n\n
<\/div>\n\n\n\n
\n

Ingredients:<\/strong>
– 2 young coconut
– 1 high quality probiotic capsule
– Vanilla bean powder, ground cinnamon or few drops of stevia liquid to flavour (optional)

Method:<\/strong>
Open the coconuts and pour the coconut water into a glass jar. Scoop out the flesh and trim off any hard brown shell. Place the flesh in a high-powered blender and blend with enough coconut water to bind.
You can choose your desired thickness by the amount of coconut water you add.
Transfer the blended coconut to a clean mason jar and stir through the opened probiotic capsule. Leave some room at the top as the yoghurt will aerate as it cultures. Put the lid on, then cover with a tea towel and leave in a warmish place to culture for 8-24 hours \u2013 the culturing time will depend on the temperature of the room. You will know it\u2019s ready when bubbles have formed through the yoghurt. It will become sourer the longer you leave it.
Once you are happy with the flavour and consistency, add any flavours you like such as vanilla, cinnamon or stevia. Or just leave it as is to use in savoury dishes. Pop the yoghurt in the fridge, where it will keep for 5-7 days.<\/p>\n\n\n\n

Recipe from -The raw food kitchen- Amanda Brocket<\/em><\/p>\n<\/div>

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Kombucha<\/h2>\n\n\n\n
<\/div>\n\n\n\n
\"\"<\/figure>
\n

What is Kombucha?<\/strong>
Kombucha is a naturally energizing, detoxifying and alkalizing drink produced by the aerobic fermentation of green and black tea and raw cane sugar (coconut sugar).
A symbiotic culture of bacteria and yeast (known as a \u201cSCOBY\u201d: Symbiotic Colony of Bacteria and Yeast) converts the sugars into a range of organic acids and produces mild carbonation, resulting in a delicious brew that has been drunk for centuries in Eastern Europe, Russia, China & Japan for its potential health benefits.
Kombucha is a very medicinal drink and contains many beneficial yeasts and good bacteria \u2013 just 100 ml of kombucha provides approximately 4 trillion good bacteria! In addition, it contains no caffeine and can benefit those with candida or gut issues. Always take it like a tonic, and not a drink. It\u2019s quite powerful so start off with a small amount (1 \u00bd tablespoons a day) and work your way up to as much as you like or can tolerate. 
Ingredients:
– 1 litre of non-chlorinated water
– 60 ml (1\/4 cup) sugar
– 2 tea bags or 2 teaspoons tea into teabag (if using herbs eg:lemon verbena use 4 to 6 teaspoons)
– \u00bd cup Kombucha
– 1 SCOBY\u200b
 Method:
– Boil water \u2013 ceramic pot
– Add sugar and stir \u2013 wooden spoon or ceramic spoon (no metal spoons)
– Add tea
– Let it cool to room temperature
– Pour into glass Jar
– Add \u00bd cup Kombucha
– Add SCOBY
– Cover with cheesecloth
– Leave 10 to 14 days (more sour if left longer)
– Take out new SCOBY + \u00bd cup and start again<\/p>\n<\/div><\/div>\n\n\n\n

<\/div>\n\n\n\n

Kombucha Smoothie<\/h2>\n\n\n\n
<\/div>\n\n\n\n

Kombucha Smoothie \u2013 
post work-out smoothie
Ingredients:
– flash and water of 1 young coconut
– 1 medjool date, pitted
– 4 handfuls of blueberries
– 1 tablespoon vanilla essence
– 1 teaspoon bee pollen
– 1 teaspoon acai or maqui powder
– 1 tablespoon hemp protein powder
– 1 cup (250 ml) Kombucha
– 5 ice cubes
Method:
-Place the fruit in a high-powered blender, then add the extracts, pollen and powders and blend until smooth. Add the kombucha and ice cubes and blend in mix through. Adjust to taste, then pour into glasses and serve.
Recipe from -The raw food kitchen- Amanda Brocket<\/em><\/p>\n\n\n\n

<\/div>\n\n\n\n

Pro-biotic Smoothie<\/h2>\n\n\n\n
<\/div>\n\n\n\n
\"\"<\/figure>
\n

Ingredients:<\/strong>
– 2 cups nut milk
– 4 medjool dates
– 1 tablespoon hemp protein powder
– 1 tablespoon lucuma powder
– 1 teaspoon maca powder
– 1 teaspoon bee pollen
– 1 banana
– 1 teaspoon spirulina
– \u00bd cup coconut flesh
– \u00bd cup coconut water
– 2 tablespoon chia seeds
– 1 teaspoon vanilla essence
– Pinch mineral salt
– 2 capsules pro-biotic powder

Method:<\/strong>
-Place all in a high-powered blender except for ice. Run until smooth. Adjust to taste. Garnish with toppers.
Recipe from -The raw food kitchen- Amanda Brocket<\/em><\/p>\n\n\n\n

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<\/div>\n<\/div><\/div>\n\n\n\n

Almond milk<\/h2>\n\n\n\n
<\/div>\n\n\n\n
\n

Almond milk is a great way to get you alkaline. You can use any nut you like here \u2013 measure out the same quantity and off you go. It all tastes delicious.
If you have a nut allergy, use hemp seed instead (with the added bonus of no soaking!). Hemp seeds can have quite a strong, grassy flavour so reduce the quantity to 3 tablespoons for every 1 litre of water.

Ingredients:<\/strong>
– 1 cup (160 g) almonds, soaked overnight in filtered water, then rinsed and drained
– 3 drops of stevia liquid or 1-2 pitted medjool dates
– pinch of mineral salt
– 1 vanilla bean, seeds scraped or 1 teaspoon vanilla extract 
– 1 litre filtered water

Method:<\/strong>
Place all the ingredients in a high-powered blender and blend until well mixed. Pour through a strainer into a jug or use a nut milk bag, squeezing out any excess milk from the pulp. You can keep the pulp in a container in the freezer and use it in your baking recipes later if you want.
The nut milk is ready to enjoy straight away. Serve with a mix of your favourite nuts, chia seeds, dates and fresh berries for a delicious, nutrient-dense breakfast. It will keep in the fridge for up to 4-5 days.
Recipe from -The raw food kitchen- Amanda Brocket<\/em><\/p>\n<\/div>

\"\"<\/figure><\/div>\n\n\n\n
<\/div>\n\n\n\n

Probiotic avocado and chocolate mousse<\/h2>\n\n\n\n
<\/div>\n\n\n\n
\"\"<\/figure>
\n

Ingredients:<\/strong>
– 1 Avocado
– \u00bc cup honey
– \u00bc cup cacao
– 1-2 drop of orange essence oil
– Filtered water as needed 
– 1 pinch of salt
– 1 capsule of probiotics
– cacao nibs to garnish (optional)
Method:<\/strong>
Place all the ingredients in a powered blender until smooth and pour into a bowl, garnish whit fruit, coconut chips or cacao nibs. Enjoy! \ud83d\ude42
\u200b
Recipe from Nutritionist Maria, she is absolutely amazing and what you need if you are struggling with food <\/em>addiction or food compulsive behaviour, here her link survivalofthefittestthoughts.com<\/a><\/em><\/p>\n<\/div><\/div>\n\n\n\n

<\/div>\n\n\n\n
\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

FERMENTED FOOD What are fermented foods? We all have an ecosystem of bacteria happening in our gut. This intestinal microbiota contains both “good” and “bad” bacteria. When the balance of bacteria is tippedtowards the bad, which can be due to lack of sleep, stress, certain foods or various other causes, it may affect digestive health and overall well-being. Consuming certain probiotics can help this whole gut situation by providing a regular source of good bacteria to the intestinal tract, improving how it functions and how you feel. Research links gut health to brain health and even weight. While taking probiotic supplements is a good idea, eating fermented foods is an even tastier way to get in those good guy probiotics. Fermentation is a process that helps to preserve foods. When foods are fermented, bacteria or yeast is introduced to break sugars down into simpler molecules such as alcohols and acids. This process can be as simple as placing vegetables in a salt and water solution, though often there is a starter culture (filled with friendly microorganisms). Breaking down the food does two things: it introduces good bacteria into the food that increases nutritional value and a whole lot of flavour is released \u2014 just think of the difference between eating cabbage and sauerkraut! Like those probiotics you may consume in supplement form, your body benefits from upping your fermented food intake especially when taking antibiotics, which may disrupt the balance of the digestive tract. Sometimes fermented foods are labelled “cultured” or “pickled,” but they all fall under the fermentation umbrella. PROBIOTICS What are they?Probiotics are live bacteria and yeasts that are incredibly good for your digestive health. We usually think of bacteria as something bad that causes disease but in actual fact, your body is full of it! We\u2019re actually made up of about 3kg of bacteria. Our bodies need a balance of both the good and bad bacteria to function properly, and there\u2019s a whole world of delicious benefits you can get from both eating it, and taking as a supplement.When should I have them?A great way to find out when you should be taking a supplement or eating more probiotics is if you have any symptoms of a deficiency of good bacteria. These symptoms can include: \u2022 bloating\u2022 gas\u2022 cramps (not period pain)\u2022 diarrhoea\u2022 constipation\u2022 urinary tract infections\u2022 poor immune system\u2022 sleep disorders\u2022 inflammatory bowel disease\u2022 have recently taken antibioticsProbiotics are also really important to include in your diet as the weather starts to get warmer. This is because the change in temperature creates the perfect breeding ground for bad bacteria multiply at a faster pace on the foods we eat. If we don\u2019t have enough good bacteria in our guts, that\u2019s when an imbalance can happen and we become unwell.! Where do I get them?There are so many fabulous fermented food sources out there, especially ones you can make yourself! Such as sauerkraut, kimchi, kefir, kombucha and miso. Foods rich in the soluble fibre inulin are also beneficial, as they build up good bacteria in the gut. You can also take probiotics in a popular powder or tablet form if you don\u2019tlike fermented foods.The benefitsProbiotics can help people who suffer from ulcerative colitis, abdominal pain in IBS, diarrhoea, constipation, immune health by reducing the severity of colds, improving gut health after antibiotic use, candida, thrush, urinary tract infections, allergies, anxiety and depression.One major thing to know is that taking a probiotic sure has it\u2019s list of benefits, but it\u2019s important to remember is that it isn\u2019t going to be beneficial for you if your diet, lifestyle and stress levels are unbalance. RECIPES: Coconut Kefir Ingredients:– 3 or 4 fresh coconut– 2 high-count, broad spectrum probiotic– 1 litre glass bottle with a rubber seal Method:-Pour the water of the fresh coconuts in a 1 litre Grolsch bottle (glass bottle with a rubber seal)-Add a couple of high-count probiotics-Leave it out at room temperature for approximately 36 hours to ferment-once fermented pop in the fridge-optional: you can add some flavouring, such as vanilla bean pods, goji berries, passion fruit, vanilla or coconut medicine flowers for a healthy delicious drink. Recipe from -The raw food kitchen- Amanda Brocket Coconut Yoghurt Ingredients:– 2 young coconut– 1 high quality probiotic capsule– Vanilla bean powder, ground cinnamon or few drops of stevia liquid to flavour (optional) Method:Open the coconuts and pour the coconut water into a glass jar. Scoop out the flesh and trim off any hard brown shell. Place the flesh in a high-powered blender and blend with enough coconut water to bind.You can choose your desired thickness by the amount of coconut water you add.Transfer the blended coconut to a clean mason jar and stir through the opened probiotic capsule. Leave some room at the top as the yoghurt will aerate as it cultures. Put the lid on, then cover with a tea towel and leave in a warmish place to culture for 8-24 hours \u2013 the culturing time will depend on the temperature of the room. You will know it\u2019s ready when bubbles have formed through the yoghurt. It will become sourer the longer you leave it.Once you are happy with the flavour and consistency, add any flavours you like such as vanilla, cinnamon or stevia. Or just leave it as is to use in savoury dishes. Pop the yoghurt in the fridge, where it will keep for 5-7 days. Recipe from -The raw food kitchen- Amanda Brocket Kombucha What is Kombucha?Kombucha is a naturally energizing, detoxifying and alkalizing drink produced by the aerobic fermentation of green and black tea and raw cane sugar (coconut sugar).A symbiotic culture of bacteria and yeast (known as a \u201cSCOBY\u201d: Symbiotic Colony of Bacteria and Yeast) converts the sugars into a range of organic acids and produces mild carbonation, resulting in a delicious brew that has been drunk for centuries in Eastern Europe, Russia, China & Japan for its potential health benefits.Kombucha is a very medicinal drink and contains many beneficial yeasts and good bacteria \u2013 just 100 ml of kombucha provides approximately 4 trillion good bacteria! In addition, it contains no caffeine and can benefit those with candida or gut issues. Always take it like a tonic, and not a drink. It\u2019s quite powerful so start off with a small amount (1 \u00bd tablespoons a day) and work your way up to as much as you like or can tolerate. Ingredients:– 1 litre of non-chlorinated water– 60 ml (1\/4 cup) sugar– 2 tea bags or 2 teaspoons tea into teabag (if using herbs eg:lemon verbena use 4 to 6 teaspoons)– \u00bd cup Kombucha– 1 SCOBY\u200b Method:– Boil water \u2013 ceramic pot– Add sugar and stir \u2013 wooden spoon or ceramic spoon (no metal spoons)– Add tea– Let it cool to room temperature– Pour into glass Jar– Add \u00bd cup Kombucha– Add SCOBY– Cover with cheesecloth– Leave 10 to 14 days (more sour if left longer)– Take out new SCOBY + \u00bd cup and start again Kombucha Smoothie Kombucha Smoothie \u2013 post work-out smoothieIngredients:– flash and water of 1 young coconut– 1 medjool date, pitted– 4 handfuls of blueberries– 1 tablespoon vanilla essence– 1 teaspoon bee pollen– 1 teaspoon acai or maqui powder– 1 tablespoon hemp protein powder– 1 cup (250 ml) Kombucha– 5 ice cubesMethod:-Place the fruit in a high-powered blender, then add the extracts, pollen and powders and blend until smooth. Add the kombucha and ice cubes and blend in mix through. Adjust to taste, then pour into glasses and serve.Recipe from -The raw food kitchen- Amanda Brocket Pro-biotic Smoothie Almond milk Almond milk is a great way to get you alkaline. You can use any nut you like here \u2013 measure out the same quantity and off you go. It all tastes delicious.If you have a nut allergy, use hemp seed instead (with the added bonus of no soaking!). Hemp seeds can have quite a strong, grassy flavour so reduce the quantity to 3 tablespoons for every 1 litre of water. Ingredients:– 1 cup (160 g) almonds, soaked overnight in filtered water, then rinsed and drained– 3 drops of stevia liquid or 1-2 pitted medjool dates– pinch of mineral salt– 1 vanilla bean, seeds scraped or 1 teaspoon vanilla extract – 1 litre filtered water Method:Place all the ingredients in a high-powered blender and blend until well mixed. Pour through a strainer into a jug or use a nut milk bag, squeezing out any excess milk from the pulp. You can keep the pulp in a container in the freezer and use it in your baking recipes later if you want.The nut milk is ready to enjoy straight away. Serve with a mix of your favourite nuts, chia seeds, dates and fresh berries for a delicious, nutrient-dense breakfast. It will keep in the fridge for up to 4-5 days.Recipe from -The raw food kitchen- Amanda Brocket Probiotic avocado and chocolate mousse Ingredients:– 1 Avocado– \u00bc cup honey– \u00bc cup cacao– 1-2 drop of orange essence oil– Filtered water as needed – 1 pinch of salt– 1 capsule of probiotics– cacao nibs to garnish (optional)Method:Place all the ingredients in a powered blender until smooth and pour into a bowl, garnish whit fruit, coconut chips or cacao nibs. Enjoy! \ud83d\ude42\u200bRecipe from Nutritionist Maria, she is absolutely amazing and what you need if you are struggling with food addiction or food compulsive behaviour, here her link survivalofthefittestthoughts.com<\/p>\n","protected":false},"author":1,"featured_media":159,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-44","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/jdhealing.com\/index.php?rest_route=\/wp\/v2\/pages\/44","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jdhealing.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/jdhealing.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/jdhealing.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jdhealing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=44"}],"version-history":[{"count":5,"href":"https:\/\/jdhealing.com\/index.php?rest_route=\/wp\/v2\/pages\/44\/revisions"}],"predecessor-version":[{"id":271,"href":"https:\/\/jdhealing.com\/index.php?rest_route=\/wp\/v2\/pages\/44\/revisions\/271"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jdhealing.com\/index.php?rest_route=\/wp\/v2\/media\/159"}],"wp:attachment":[{"href":"https:\/\/jdhealing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}