Salads

Kale Salad

 

Several years ago, we had some friends visiting from Germany.  This was before the big kale craze started, and she was amazed at all the kale available in the local markets here.  She made this amazing and simple kale salad that has since become a staple in our home.  We literally eat it a couple of times a week with different variations.   I have tried different kale salads,  but this continues to be our fave.

kale-salad

 

bunch of kale (any kind will do but curly kale or dinosaur kale seem the best) – cut out the thick stems and use only the leaves

olive oil

white balsamic vinegar (white wine vinegar can be substituted but is not as good)

chili flakes

onion – chopped (amount used depends on the strength of the onion and how much you like onion)

avocado – chopped

toasted nuts or pumpkin seeds

optional: grated beets, carrots, sprouts

Massage olive oil into the leaves with your hands.  Add a liberal amount of white balsamic vinegar to taste and toss.  Add salt and chili flakes to taste.  Add onions and let the salad sit for awhile so the oil and vinegar break down the leaves a bit. Before serving, chop and add avocado, toasted nuts and any other additions.

 

Soups

Carrot Ginger Soup

There is nothing quite like a bowl of warming soup on a cold winter day.  One of my personal favourites is carrot ginger soup for its warming nature.  I have created my own simple yet flavourful recipe to share with you.

carrot-soup

3-4 good sized carrots peeled and chopped

1 turnip peeled and chopped

1 small or 1/2 large onion chopped

4 cloves of garlic chopped

1 1/2 to 2 inch piece of ginger peeled and chopped

1/2 cup parsley chopped

1/4 cup cooking sherry

5 1/2 cups vegetable broth

1 tbsp butter

salt to taste

Melt the butter in a soup pot.  Saute the garlic,  ginger and onions in the butter until soft and slightly browned.  De-glaze the pot with the cooking sherry.  Add the carrots,  turnip, and parsley and cook until soft.  Add the vegetable broth.  Cook for about 20 minutes or until the vegetables are soft.  Blend with an immersion blender and add salt to taste.   It is good on its own, but you could add a swirl of sour cream or plain yogurt and some toasted pumpkin seeds for added interest. Yummers!

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Bacteria: our misunderstood friends

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 As human beings, we often see ourselves as separate from our environment, that the environment is somehow external to us. In fact, we are hosts to trillions of living microbes that make up our gut flora or inner microbiome.  It is estimated that these microorganisms outnumber the cells of the human body by ten to one and can weigh up to 3 pounds.  They can be categorized into two broad categories of bacteria and yeasts, some of which are permanent residents while others are transitory, passing through our system based on what we eat, drink and inhale.  They can also be further described as being either beneficial or opportunistic based on the role they play in our bodies.

How do they get there in the first place? In utero, our digestive systems are free of any microbes, but our bodies become infused with bacteria and yeasts as infants during the birth process and through breast feeding. Thus, we inherit our mother’s microbiome when we enter the world, and this early colonization of healthy bacteria is essential for optimal immune system development. This inherited microbiome is not stagnant, however, as the microbes that inhabit our bodies change based on many factors such as where we live, disease, stress, what we consume, and the medicines we take.

The majority of these microbes reside in our digestive tract and are required for optimal health, as they have many essential roles in our bodies including being major contributors to healthy digestive and immune system function.  The two main families of beneficial bacteria are Lactobacilli (acidophilus, bulgaricus, rhamnosus, plantarum, salivarius, etc) and Bifidobacteria (bifidum, breve, longum, infantis, etc). In addition to these, the yeast Saccharomyces boulardii, a family of bacteria called E. Coli (some beneficial, whereas we are familiar with the pathogenic members of this family), and some soil bacteria are also considered to be essential for optimal health.  When we are healthy and in balance, our inner microbiome is predominantly comprised of the beneficial flora, which in turn keep the opportunistic flora in check. But, when we are out of balance, a myriad of health issues can arise as the opportunistic bacteria and yeast predominate.  In addition to disrupting the necessary functions of the beneficial flora, they can also produce waste that further impact our bodies by changing digestive, immune, hormonal and neurological function.  Therefore, a healthy gut flora is the cornerstone of good health.

How do these imbalances occur and why are they becoming increasingly more common?  It is no coincidence that the increased incidences of asthma, allergies, ADHD, autism, digestive diseases, auto-immune disorders and mood disorders have coincided with several societal and environmental changes in the last 60 or so years.  The most obvious and commonly known is the prevalence of antibiotic use which initially became available to the general public after World War II.  Prior to the use of antibiotics, it was not uncommon for people to die of infections, so they do serve an essential role in for those life threatening infections. However, the use of antibiotics has become common place rather than a last resort option.  This is problematic as antibiotics kill bacteria indiscriminately, meaning our beneficial flora are also casualties in the war on infection.  Yeasts and some opportunistic bacteria are not impacted by antibiotics, so they are able to flourish in an environment without competition and our inner ecosystems become imbalanced.

The impact of the overuse antibiotics is not limited to medicinal uses.  Agriculture began using antibiotics to maintain the health of livestock and increase production.  The result has been antibiotics in our meat and dairy products as well as in our water.  So, even if we are not taking antibiotics medicinally, we are ingesting them in the food we eat and the water we drink unless we are making conscious choices about the sources of our food and water.

A second major contributing factor to the epidemic of imbalance is our North America diet high in sugar and fat and low in fibre.  Fibre serves as a prebiotic or food for our beneficial flora.  When we eat foods high in fibre such as whole grains and fruits and vegetables, our beneficial flora are healthy, whereas, yeasts and opportunistic flora thrive on sugar, and so a diet high in sugar and refined food feeds the bad guys.

As a society, we have become germaphobes obsessed with sterility. We wash with antibacterial soap and don’t let our kids play in the dirt like the good old days.  I’m not sure if this transition to a fear of bacteria and germs has happened as a result of a generalized societal decrease in immune health, and thus fear of infection, or has been a contributing factor. Either way, the result is the further depletion of healthy bacteria and immune systems that are not being exposed to bacteria in the formative years of development.

Another lesser considered factor is the use of chlorine.  It is often used in the process of purifying water, as it is effective in killing bacteria and viruses. When we drink and shower with chlorinated water and swim in chlorinated pools, the bacteria in our bodies are also affected.  Chlorine is effective because it kills bacteria, yet like antibiotics, it does not discriminate between good and bad.

When you consider these factors, and there are many others, in conjunction with the fact that we inherit our mother’s flora at birth, it becomes apparent that the imbalance in our inner ecosystems as a society is perhaps becoming greater and greater with each generation.

The good news is that there are several changes we can make to regain balance and obtain optimal health.  We can make food choices that eliminate the intake of antibiotics, take supplements, drink filtered water, and eat foods that both support and replenish our beneficial bacteria such as fermented foods.  It is fascinating that every culture has some sort of naturally fermented food as part of a traditional diet: sauerkraut, kimchi, kombucha, miso, naturally fermented vegetables, meats, grains, and yogurt to name a few.  Clearly, our ancestors new the health benefits of fermented foods!  We can also eat a diet low in refined foods and high in fibre, thus encouraging the proliferation of the good bacteria while starving the bad guys.  While this may mean modifying your eating and shopping habits a little or a lot, it does not have to be a daunting or time consuming process.  It is my hope that this site will inspire you to make some of these changes.