Gratitude

The last year has seen my path as a creative, holistic retreat chef expand and blossom :)

I've had some wonderful opportunities to get out in the world and make beautiful food for lovely people in stunning locations.  There are many perks of the job.  Making new friends, travelling, learning new ways of being, time to practise yoga, meditation, time out from being a mama.....

I wonder where this road will lead me next?

I'm really beginning to believe in myself and my abilities as a chef.

Whether it's beautiful, bountiful gourmet raw vegan,  happy belly cooked vegetarian, or simple delicious, i've found my flow and confidence in different situations, with different groups, in different kitchens.

One of my guiding principles is that the very careful sourcing of ingredients. I use only the freshest, highest quality ingredients.  So much love and care goes into all the buying, planning and preparing of my menus.  And people really appreciate that. 
If i can source edible flowers from a nearby farm, i will go out of my way to do so.  Supporting local community farms makes me happy :)

I'm feeling open, optimistic, and ready to receive even more wonderful opportunities to travel and share my passion for preparing beautiful, tasty, healthy food.

I have SO many pictures, but little patience with uploading them all.
Here are some links to some albums on facebook:
 Devon Detox Retreat
Raw and Wild Festival

In Joy
x

notes on the journey: balance & trust

So it's been over a decade since i first declared to myself that i wanted to clean up my diet and eat in a way that was best for myself and the planet.  At the time, 100% raw seemed to be what i was looking for.  It seemed like such a simple decision, and one that made perfect sense.

And i think that essentially, it is simple, very simple and perfect common sense.

However, it can also be a very confusing path to walk.  There are now so many people who have been on the path for a while, and so much conflicting information about what is 'the best' way to eat.  Of course, we are all unique individuals and we all have different systems....

It was so simple in the beginning....i just ate lots of fruit and vegetables!

Then came the Superfoods.....i had not eaten chocolate in years, but now, chocolate was healthy!  and agave (oops).....and spending silly amounts of money on exotic, overpriced superfoods that promised to turn me into a 'superbeing'.....(btw i'm not against the use of superfoods, i do use them, but i just prefer to put more emphasis on fresh, local organic & seasonal)

At times i have become overwhelmed and disillusioned.  It's all part of the process.

I have been through a few cleansing processes, juice fasts, studied natural nutrition.....what am i searching for?  Am i addicted to change?  Sometimes i am acting out of genuine love and care for myself, and sometimes, i feel so uncomfortable in my own skin, i will do anything just to feel better....

It's a process, an experiment.

Ultimately, it's about trusting myself.  Trusting my feelings, my intuition, listening to all the information out there, seeing what resonates, putting aside that which doesn't.....

and Peace.....finding peace with myself, which feels like a state of balance & wholeness.....making choices from that place of wholeness....

It's not really all about food.  It's all about love.

Do what you love, be kind to yourself and others.

and the rest will follow....

trust x

 

Food as Medicine: Fermented Vegetables aka Sauerkraut

I posted an album of pictures of my fermenting experiments recently on facebook.  To which my sister commented, 'but why ferment stuff?'......

Good question!.....and here is my reply:  "good bacteria baby!! think about it, we live in an age where bacteria are perceived as 'baddies'...everything is sterile, bleached...food is mostly cooked....antibiotics in the water and food (especially dairy)...A healthy immune system depends on having a healthy gut flora. Also if babies are not breastfed they don't benefit from the healthy innoculation of flora from the mother. In traditional cultures, fermentation is practised as a way to preserve food. There are beneficial bacteria everywhere in our environment, culturing them is a really healthy practice....we can all benefit from building the healthy bacteria in our guts...the more healthy stuff we have in there, the less chance the bad ones have of taking hold, it's all about restoring balance!"

 I first tried making sauerkraut a few years ago, a couple of years into my experimentation with the raw foods lifestyle.  Unfortunately, it all went horribly wrong and my sauerkraut was really not very edible at all!  So i was put off from trying again, thinking it was all too complicated without the proper (expensive) crock which i couldn't afford at the time.

It's a shame i didn't have someone back then who could have showed me how very simple the process is, and it's neither time consuming nor complicated.

I attended a workshop last summer with Sandor Katz (aka Sandor Kraut).  He has written an excellent book on fermentation, entitled Wild Fermentation.  It's on my wish list....:-)

Anyway, i came away from the workshop feeling very inspired, and having a much greater understanding of the importance of including fermented foods in the diet.

In fact, it seemed to me like the missing link in my diet....there's raw food, and then there's fermented raw food....which is really full of living, beneficial microorganisms which are so vital for gut health and robust immunity.

Studies suggest that fermented cabbage may be even more beneficial to health than the raw vegetable, with all that gut friendly lactic acid bacteria, and increased levels of anti-cancer agents such as isothiocyanates. It is also an excellent source of vitamin C and other nutrients.

So here's a simple sauerkraut recipe......basically a step by step guide to fermenting vegetables in a process known as lacto-fermentation.  Cabbage is traditionally the main ingredient in Sauerkraut, although many other vegetables such as carrot, beetroot, onion, turnip, cauliflower, ginger and garlic can be added.  The more vegetables you add, the wider the variety of beneficial microflora in your finished sauerkraut, as the process uses the microflora that reside on the skins of the vegetables. 

Sauerkraut is actually very easy to make, all you need is a cabbage and any other veg you like, some salt, a large bowl, a sharp knife and chopping board, and a 1 litre glass kilner jar.   

Ingredients

1 large head of white cabbage

sea salt or Himalayan rock salt to tastes.

Method

1.   Save the outer leaves of the cabbage

2.   Finely slice or chop the cabbage with a sharp knife or mandolin.  Set the heart of the cabbage aside to use later on.

3.   Place shredded cabbage into a bowl and sprinkle over salt to taste (try 1 level tsp to begin).

4.   Massage the shredded cabbage strongly with your bare hands.  The salt helps to pull the juices out of the cabbage, and after a while you will notice that the cabbage is soft and wilted and there will be quite a bit of liquid in the bottom of the bowl.  There needs to be enough liquid so that when the cabbage and juices are all packed into a jar, the liquid will cover the surface of the cabbage. 

5.   Pack the cabbage down firmly into a 1 litre kilner jar, making sure that the juices reach above the level of the cabbage.  If there are not enough juices, top up with a little filtered water.

6.   Place one of the outer cabbage leaves over the top, making a seal to stop the air touching the vegetables.  Place the heart of the cabbage on top of this, so that when the lid is closed, it pushes down on the cabbage leaf, keeping everything nicely submerged :) 

7.   Set aside somewhere you will not forget about, and leave to ferment.  I like to leave mine on a shelf in the kitchen.

8.   Generally the sauerkraut starts to be tangy after a few days, and the taste gets stronger as time passes.

9.   Taste your sauerkraut daily, and when the sauerkraut has reached a level of fermentation and taste you are happy with, move the jar to the fridge.  You will also get the benefit of different varieties of microflora at different stages, as the pH of the sauerkraut changes during the process....

   10. Lasts for weeks in the fridge.

This is a foolproof method for making a successful batch of sauerkraut. Trust me :)

The main points to remember are that the salt acts to inhibit putrefying bacteria in the early stages of fermentation until the pH is lowered sufficiently to inhibit them, so make sure that you put enough salt in.  I think it may be possible to cut down on the salt if you use a starter culture to get the fermentation process going more quickly.  If you are into making kefir, then you can use some whey to innoculate your vegetables and add even more probiotic value to your sauerkraut.

Also, the fermentation process is anaerobic, so you will want to make sure that your vegetables are always submerged in their juices.  Rotting or putrefying is an aerobic process, so if you do find that your top layers have gone bad, just scoop them out.  The rest of the batch should be unaffected.

Sauerkraut can be eaten like a condiment with meals, or mixed into salads. 

 I have been amazed at the variations in flavour i have achieved between batches.  I love to use some red cabbage or beetroot for a bright pink/purple kraut, and a little ginger and chilli tastes great too.   Other tasty additions include dill seeds, herbs, kelp, seaweed (good for adding minerals).  

 

You may notice when you consume sauerkraut regularly, your digestion and elimination as well as immunity improves.....which naturally improves vitality and energy levels.  I have personally noticed that my digestion is SO much more efficient, and i rarely get a bloated belly these days even if i eat less than optimal foods.  

Enjoy :-)

Kitchen Medicine: Natural Remedies for Cystitis

I've been in bed this weekend with my second ever experience of cystitis, and having spoken to a few people, it seems that it's not uncommon amongst women...
So i've been doing a bit of research and having treated myself naturally am feeling good after maybe a couple of preliminary days when i could feel something was not right, and 1 day of acute symptoms, which ended in me breaking a sweat in the evening.

Cystitis is a term used to refer to an inflammation of the bladder and/or urinary tract, and it can be the result of infection, irritation, or bruising, or even a combination of these three factors.  Looking at my situation holistically, i am aware that there are other factors which have contributed to this episode.  I've not been paying enough attention to my body's signals and needs....and my boundaries with food have been blurry recently.
 
The two most common symptoms of cystitis are that it burns when you pee, and you feel like you want to pee all the time. Not pleasant at all!  If the infection progress further into the bladder then lower abdomen and back ache may be experienced.  Other symptoms may include  nausea and vomiting, a painful burning sensation at the outer end of the urethra, and fever, if there is an infection present.

There are three aims to the treatment of cystitis.
Firstly, you want to flush the infection out of the bladder by drinking lots of fluid, and by encouraging it to move through the body as fast as possible.  The worst thing that could happen if you don't follow this step of the treatment protocol, is that the infection will spread further into the body and cause a kidney infection.
Secondly, you want to kill the bugs causing the infection or create an environment they can't live in. And last but not least, you want to stop the pain, by making the urine alkaline (which won't do anything to kill the infection, so don't be tempted to think you're cured just because it stops stinging!)

According to Paul Pitchford, author of Healing with Wholefoods,  a bladder infection is an indication of a damp condition in the bladder that has combined with heat (damp-heat in the bladder).  Infections thrive in a damp environment which is caused by too many acid-forming foods such as refined sugar, concentrated sweeteners, too much meat, greasy oily foods and too much starch.
Foods which clean out infection are bitter, cooling and/or alkalising foods, so the majority of the diet should be vegetables and foods that remove dampness and heat.  Since overeating is also a cause of damp heat, he recommends light nourishment in the form of broths and teas particularly during the acute phase.

Ingredients for broth to remove damp-heat:
aduki beans (very effective against damp heat- pre-soak before adding to broth)
celery, potatoes with skins, winter squash, broccoli, dandelion leaves, parsley (which has a special affinity with the urinary system) and any other veg that is not warming...

You could also make a green juice or smoothie with cucumber, celery, parsley, spinach and dandelion.
Cucumber: Diuretic, alkalising, cools inflammatory conditions, counteracts toxins
Celery: Bitter, cooling, dries damp conditions, promotes sweating
Parsley: Bitter, high in vitamin C, diuretic, special affinity with urinary system, alkalising
Dandelion: diuretic, tonic, stimulates immune system, alkalising
Spinach: alkalising, diuretic

Whether you choose make a broth, smoothie or juice might depend on a variety of factors, such as the weather/season, or simply your intuitive feeling about which would suit you best!

I didn't get round to making any broth, juices or smoothies as i was too groggy, but i did drink litres of Nettle and Dandelion infusion (made separately).  A herbal infusion is quite different from a tea.  It is a large amount of herb brewed for a long time (at least 4 hours), and much more potent than regular herbal teas.  To make a herbal infusion, use 1oz of dried dandelion leaves to about a litre of boiling water.  Place the dried leaves in a jar, fill to the brim with boiling water and place a lid on the jar.  Leave to infuse for 4-10 hours before straining and drinking.  Drink cold or top up with boiling water for a warm drink.   If using fresh dandelion leaves, about six dandelion leaves will do for one cup of tea. The leaves should be torn into strips first, before being placed onto the bottom of the cup. Boiling water should then be poured into the cup, and the tea should be left to stand for 5-10 minutes.

pic credit: http://www.susunweed.com/herbal_ezine/june03/herbalmedicine.htm

Cleavers, Cramp bark and Uva Ursi are bitter and cooling herbs that can be made into a cold infusion.
To make 2 cups of a cold infusion, put 3 heaping tablespoons of dried herb to a large tea strainer or muslin pouch.  Add water to a pint jar, then suspend the herb in the pouch or infuser in the water.  Let sit overnight.   squeeze or press the marc (the herb in the infuser or bag) into the tea to strain.  Drink and enjoy! source: dandelion revolution

I also recycled (drank) all my urine yesterday.  This helped to get the flow of urine going and fasting on urine is an effective way to deal with infection.  Urine is the body's own best medicine and iwon't go into details here but if you're interested in finding out more there are a few good books written on the subject.  The one i am reading at the moment is called The Golden Fountain by Coen Van Der Kroon.
Or check out this article i found on the internet.

So basically, i treated myself by resting in bed almost all day, drinking litres of herbal infusion, recycling all my pee, and by evening i was breaking a sweat as my body healed itself.  These measures pretty much covered all three aspect of a healing protocol for cystitis, ie. flushing out the infection, killing the bugs, and alkalising the urine.  I am continuing to drink lots today and have been given a herbal tincture of echinacea, buchu and golden seal which i am taking twice a day.
Antibiotics are frequently prescribed for this type of infection, and whilst there are some situations where antibiotics may be indicated, i also believe that it's really important to support the body's own natural healing capacity so that the infection is not suppressed only to return later as a deeper, more chronic ailment.  So being a more pro- than anti-life kind of person, i have been dosing up on probiotics to boost my natural immunity.  My preferred brand is Nature's Biotics, and i'm also eating homemade sauerkraut and raw goat milk kefir daily (more on that in subsequent blogs!).  That should just about cover it for now and help to prevent a recurrence.

Update: I have been having an interesting journey with this bout of illness.  I thought i was clear, and then did too much and found myself having a far worse flare up.  So i had to put myself to bed and really REST....and to keep remembering to DRINK.....
All in all, although it has been frustrating having to rest when i am actually really excited about a whole load of things i want to be doing right now, i am feeling so much gratitude for lessons learnt about listening to and trusting my body's own healing wisdom, and giving myself the time and space to heal.   I am now motivated to step up my game and achieve greater wellness and balance in my life.  In every crisis is the opportunity for empowerment, it's all a matter of perspective!  :)

Please feel free to add any other natural remedies or information you know to be effective in the comments section :)

welcome to my new kitchen!

In the process of writing my last blog post, i realised something: I've Changed.....and so must this blog, to accomodate me as i am now, and give space for my most authentic expression.
I realised that my kitchen is not the Raw Kitchen that is was when i was experimenting regularly with recipes, making cakes, doing the odd but of catering and hence always stocked up with nuts/seeds/superfoods....
It was a fun journey of learning and creating, but it's not where i'm at now.  If i want to make fancy recipes now, it's for special occasions and showing off only! 
So what is my passion now? Well, i'm still passionate about growing food, although i've not been very settled so haven't had the chance to get a garden going properly.  I did lots of planting the 3 months we were in Kenya earlier this year.  The weather was perfect, lots of sun AND lots of rain, i absolutely loved eating fresh salad from the garden everyday, watching sunflowers and pumpkins growing at the rate of knots, and having a patch of the happiest sunflower greens and wheatgrass i've ever seen growing outdoors...

I'm back in Brighton now and have a small garden with a little raised bed, lots of containers, and seed trays....i can't begin to tell you how happy i am with this opportunity to tend this small space, plant seeds, and watch everything grow!
I'm mindful of eating with the seasons, connecting to the earth through my food choices and methods of food preparation.  I also try to make the most of my food budget and prepare nutritious foods that don't cost a bomb to prepare!
I guess you could say i put more emphasis now on the therapeutic, energetic qualities of the foods and drinks i prepare.  I've learnt a thing or two about healing with nutrition along the way, and these are the things i am most passionate about sharing now.  The emphasis is on 100% healthy, rather than 100% raw.
So expect to see me rambling about herbal infusions, fermented foods, sprouts, wild foods, green juices, fasting, healing broths, hydrating elixirs, tonic teas and more!  I'm sure that there'll be the odd bit of super indulgent naughty but healthy raw cakery in here too.....as long as there are birthdays :P
on that note i will sign off for now, in joyful anticipation of the journey to come :)
Shell x