Tag: Immune

Homemade Elderberry+ Anti-Viral Syrup

On By AnneIn Food as Medicine, Immune Support, RecipesLeave a comment

Last year I got to pick some Blackberries to make jam and this year my foraging activities have gone up another notch.  Foraging is not something you can put on the long finger as the collection of this ‘free food’ is seasonal and a little time consuming.  Late August/September and possibly into October is Blackberry season in Ireland, as well as many other wild berries.  This year I also managed to locate some Elderberry trees/shrubs right alongside the Blackberry bushes.  Elderberry is increasingly used in nutritional supplements, syrups and teas for it’s anti-viral, anti-oxidant and anti-inflammatory properties.  A newish branch of the health industry ‘Nutraceuticals’ (functional food), explores and isolates the healing properties of individual foods.  New by name but not really a new concept, it is the wheel reinvented.  ‘Curcumin’ a healing property found in turmeric is a good example of this.  Even some of our pharmaceutical drugs have their roots in nature.  Aspirin, for example, has its origins in the Weeping Willow tree.  The pain relieving property called ‘salicylic acid’ is present in willow bark and was used as far back as 3500 years ago for pain relief.  Other foods that contain ‘salicylates’ include clover, beans, peas, tomatoes and cruciferous greens like broccoli.   Back then, of course, it wasn’t isolated in a lab or available in the form of an over-the-counter pill.  Still, it is useful to be reminded that most of our modern day medicines can be found in their natural form in food.   Why??  Well, so that you can take health and wellness into your own hands as much as possible and regain some trust in the power of nature!  The added bonus is you can get it from nature ‘at little or no cost’ except for your time and effort.

It is advisable, of course, to research whatever wild berries you decide to pick and eat.  No excuse, YouTube and the internet are awash with information.  Don’t spend money on expensive courses, set yourself the task of doing your own research.  I have never picked or used elderberry before this year so I needed to do some research and here’s what I found out:

Elderberry

It can be called by many other names including Black elder.  Known as ‘the medicine chest of the country people’.   Traditionally grown in gardens for protection from the ‘Elder Mother or Spirit of the Elder’.   It was believed that if you stood underneath it at midnight on midsummer night you would see the King of the Elves go by and if you planted one near the house it would guard the inhabitants from the evil spells of witchcraft and thunder.

With just one Elderberry tree you won’t be able to have both the flowers that appear in June/July and the berries that grow in the Autumn.  If the flowers are all harvested there will be no berries. The wood of the tree has been used to make musical instruments.  The leaves are not edible but they have insecticide properties and can be used around other plants to ward off pests.  The berries should not be eaten raw.  They are odourless, sour and astringent.  They can be harvested when they have turned dark purple, almost black.  Interestingly, the berries have been used in the distant past to dye cloth and as a hair dye by the Greeks and Romans.

Medicinally, elderberries are used to support immune health, to treat colds and flu, relieve digestive issues, induce perspiration and are anti-viral.  It has a beneficial effect on chronic catarrh of the respiratory passage.  It is a stimulant for the immune system.** [See safety note below]

I picked up a very useful hint about picking the berries off the stem, but only AFTER I had already made my syrup!!   Next time 🙂   This tip could save you a lot of time.  Elderberries are picked by the stem with its cluster of berries attached.  ‘Put these in a bag and into the freezer.  When frozen the berries can just be pulled off effortlessly’.  Could be cold on the ol’ hands though!

My Recipe For Elderberry Syrup

I reckon I had about 200-300 grams of berries all thoroughly washed.  I put these directly into a pot. To them I added the juice of one lemon and a teaspoon of dried ginger.  I could have added cinnamon or a cinnamon stick but decided not to.  I brought it to boiling point for about 5 minutes stirring it regularly and turned the heat down to a simmer for about 45 more minutes.  I also washed and cooked some rosehips separately.  To that I added lemon and some brown sugar.  Rosehips have a beautifully sweet taste and I though they would compliment the elderberries but they are optional.  Rosehips are packed with Vitamin C.  When cooked sufficiently I sieved both the elderberry and the small rosehip mix into a clean bowl.  It took a while to extract as much of the syrupy juice as possible.  The kitchen looked like a murder scene with all the RED stained dish cloths, pots and bowls.  Still, I ended up with a bottle of syrup.  When it had cooled down sufficiently I added two teaspoons of Manuka honey.  Once bottled it needs to be stored in the fridge.  Oh and it passed the taste test, it’s really delicious!!

This syrup is mostly made of elderberries and the + (plus ingredients) included lemon juice, ginger, rosehips and manuka honey, all of which are also used to fight colds and flu.

Use and Safety

The syrup can be used as a preventative measure heading into the winter months (2-3 teaspoons per day).  And at the first sign of a sore throat or cold, the anti-viral syrup acts as an immune booster (1-3 tablespoons per day three times per day).  The syrup can be added to hot water for a medicinal hydrating drink.

Elderberry is generally considered safe.  There are no known drug interactions with Elderberry at the writing of this blog.  However, as previously stated, it should not be eaten raw and anyone with an autoimmune condition may want to be cautious with elderberry.  Why??  **Autoimmune conditions are caused by a hyper-vigilant / hyper-active immune system and this syrup is an immune ‘booster’.  Its purpose is to activate the army of natural killers cells, T and B cells etc. to fight those invading pathogens.  In this respect Elderberry is similar to Echinacea in that it is best used at the onset of a cold or flu to knock it on the head and reduce recovery time.  But unlike Echinacea, Elderberry in a smaller dose (above) can also be used as preventative medicine.  It may serve someone with an autoimmune condition to opt for immune ‘modulating’ food medicine to treat colds and flu.

Why make it yourself?

Obviously if you don’t have access to the great outdoors then you always have the option of buying elderberries and all the plus ingredients.  Alternatively you can buy Elderberry Syrup.  I looked it up on-line and the price varies.  I’ve seen 195ml for €26 reduced from €34.  Another site had 237ml for €27.  These would not include postage etc.   I managed to get 270ml almost free or at very little cost.

Apart from the money saving, it was an opportunity to have a slow but productive day out in nature with an appreciation of just what I have access to close by and which can provide abundant health properties.  It is kinda cliche to talk about ‘connecting to nature’ and far be it from me to go all ‘woo woo’, however, I did feel a sense of identifying with ‘the land’ I live in.  Also, when I was picking off the berries (it took a while) I was wondering if I just bought them in a shop or ordered them online, would I be connecting with my environment – meaning “these have grown in my locality, I eat them, they become part of me”. Circle of life type of thing!  Somehow it made sense!!

Above all else, for me it is just about taking another step towards building ‘trust’ in natural remedies.  In my experience as a Nutritional Therapist I have found the biggest block for people seeking health solutions through alternative means, is ‘trust’.  When it comes to ‘trusting’ food as medicine people, and I include myself in this, are a long way off recovering that trust.  Collectively, we have very little awareness of how our minds have been educated to fear anything that the doctor doesn’t prescribe, whilst everyone and everything else is subject to intense scrutiny and suspicion.   The mindset perceives the different modalities as opposed but in reality they are not.  Why not use both?   Do what works for you.  The only way to break through those fears that have been imposed on us is to try natural health solutions for yourself.   Research it, try it, taste it (trust your body) find out what works for you.  Ultimately your health is ”your’ responsibility this is the truth.

Just like the pharmaceutical industry seeks to find a pill for every ill, the health industry can also follow a similar pattern by matching a nutraceutical to a condition, and unfortunately the health practitioner can be treated in a similar manner to a GP (but perhaps viewed as a healthier version).  It is a step forward in most cases but the wellness industry is still an ‘industry’ beyond the knowledge and control of the individual.  Also, most people are unable to get their heads around the concept of an ‘holistic’ approach to health.  We seem to need proof with qualifications, statistics and approval from on-high before we can ‘trust’.  The old adage “the proof of the pudding is in the eating” no longer seems relevant.  Example, the cure for your digestive issues MAY be in ‘chewing your food slowly’ but a client might feel cheated by this as a prescription instead of a tub of digestive enzymes!

You won’t have to follow anyone else’s advice if you have the benefit of your own experience.  Empower yourself!  Eat well, sleep well, stress less, exercise to moderation, get out in the daylight early in the day, take time out in nature.  You know this makes sense, no one needs to tell you… .maybe just a little reminder? 🙂

References:
  • Herbs – a Concise Guide in Colour: Stary, Dr.  F, Jirasek Dr. V :Hamlyn [Middlesex] 1973
  • Herbal – The Country Diary:  Sarah Hollis : Bloomsbury Books [London] 1994
  • YouTube : Search ‘Elderberry Syrup’
  • The Homesteader’s Herbal Companion:  Amy K. Fewell : Guilford, Connecticut 2018

DIY Kitchen Herbs

On By AnneIn Food as Medicine, Immune SupportLeave a comment

Fresh or dried herbs are relatively inexpensive to buy, so why cultivate your own?  Only you can answer that for yourself.  I like to grow as many of the herbs I use in the kitchen, myself!  Why?  Because they are fresh, I know they are not sprayed with pesticides etc. and they are just there right outside the back door.  I only ‘pick fresh’, dry or freeze whatever I will use, so no waste of produce or of money.   For me, there is also the basic satisfaction of seeing something grow, from seed in some cases, into something that adds, at its least, nutritional value and at its best may provide medicinal benefits with no inherent side-effects.  Bonus – they look so good in the garden!

I am not a qualified herbalist so any of the herbs I talk about in this post are in general circulation and use.  The benefits are easily researched and I will try to provide links for a deeper dive should you be interested in knowing more.  Apologies in advance for the links provided.  Many websites have an annoying number of ads and ‘request to subscribe’ pop-ups.  So, it is just extra information if you want and, of course, you can always do your own research.

You don’t need a big garden or even a garden at all, to grow herbs.  Most herbs can be grown in pots/planters.  My advice would be to grow the herbs you know you will use.  I have parsley, rosemary, sage, chives, lemon balm, thyme and lemon verbena.  I have recently started some coriander from seed as I read that even this late in the year it will grow.  I can verify that this is true as within a week the seeds have peeped above the soil.  I will soon need to transfer them into a bigger tray.  Another herb I will add next year is oregano.  I have grown mint in the past and it grows like crazy so you would need lots of growing space for it.  This would be a good example of weighing up whether to grow a herb or not.  Q) What would I use mint for?  A) Tea, flavouring drinks like Kombucha.  Q2) Would it be easier to buy some mint tea?  A2) Yes!   Conclusion – the inconvenience outweighs the benefit of growing it myself.

How to use your DIY Herbs

In the past I have used herbs fresh or frozen.  It is only this year that I have ventured into drying herbs for ‘future’ use.  Why?  It is somewhat prompted by rumours of possible disruption to food and energy supplies.  My personal philosophy being “better safe than sorry” and “sure why not”!   Once a herb is completely dried it can be stored long term and used in many ways.

So far I have not found it necessary to have a dehydrator to dry herbs.  These can be quite expensive machines but if you can afford one – good for you.  I hear dehydrators don’t use so much electricity so it would be ideal to have one if you are dehydrating lots of produce.  Some air fryers, as well a regular oven, can also be used to dehydrate food.

You can air dry your herbs, especially this time of year when it is warm and dry.  We are experiencing some lovely weather here in Ireland.   This is what I am doing at the moment (as seen in the picture on the left).  Here are the steps I follow – first pick a small amount of fresh herbs and then wash them thoroughly but gently.  Dry them off with a paper towel or clean tea towel.  The herbs are then ready to be ‘air dried’.  I just use some net bags and hang them from a pole in the utility room which gets plenty of light.  I have found that Rosemary and Lemon Balm dry quickly.  Parsley and Sage seem to take a little longer.  So, if you want to do your ‘storing’ all in the one day, you can finish off the drying in the oven.  The leaves should feel crunchy, not pliable in any way.  Spread the herbs onto a baking sheet in the oven.  Heat the oven to 50°C and leave the oven door ajar.   Check after 1/2 hr. to see if the herbs are crisp and dry, keep going until they are.  [Any moisture left in the leaves may cause the herb to grow mouldy in time and render them useless].  You can also do the whole drying process in the oven but you may as well benefit from this nice weather we are having.  Won’t cost you a thing!!

Once dried completely,  just add the Sage leaves and Lemon balm leaves to storage jars, just as they are.  I use the lemon balm for tea and cold drink flavouring.  Fresh lemon balm leaves can be used when baking fish in the oven.  Dried it can be added to any recipe to provide a lemony flavour.    Lemon balm is recommended for anxiety and insomnia.  It can be taken as a herbal tea at night.  More about the benefits of Lemon balm here.

Sage, I would use it mostly in savoury foods like soup, meat dishes and savoury breads.  It is quite delicious cooked in butter on the pan with sliced mushrooms.  It can also be used to make Sage tea and its benefits are many.  More about the benefits of Sage tea here.

Parsley – my favourite!!  The smell always bring me back to secondary school days – cookery class – you always had to have that sprig of parsley to garnish your dish!!  Shame if it is cast to one side.  Parsley is full of great nutrition.  It grows best in spring and summer so if you want to enjoy the taste and benefits all year round, drying is a good way to preserve it.  I got flat leaf  parsley seeds and started planting from seed this year for the first time.  Turned out great!!  It is flourishing in the garden planter.  I use it liberally in salads.  I’ve added it to lentil bread instead of dill and little by little I’m drying and storing it to use in the winter.  Parsley is rich in vitamins and minerals, and its high cholorophyll content makes is an excellent blood purifier.  After I dried a recent batch of parsley I ran it through the high speed blender to produce a powder.  This would be an excellent nutritious addition to a smoothie, soup or sauce.

Rosemary usually survives the winter and flourishes again in the spring, summer and autumn.  I add fresh cleaned rosemary sprigs to the bottle of any new purchase of olive oil.  Though it is not ‘obvious’ to the naked eye, oils go rancid over time and rancid oils are not healthy to consume.  Adding some fresh sprigs of Rosemary to the bottle slows down the ‘ageing’ process.   The electrons in the oil and those in the rosemary connect harmoniously making the oil more stable, not to mention more nutritious.  Place fresh clean springs of Rosemary on any meat you are going to cook.  Cooking meat produces ‘carcinogens’ in the process and Rosemary mitigates some of that damage.  I chopped up my last batch of dried Rosemary into really small pieces.  This would be perfect for including in meat dishes, for making Rosemary potato wedges etc.  The benefits of Rosemary are many and you can read more about it here.

All of the above herbs are antioxidant, anti-inflammatory and rich in phyto-nutrients, vitamins and minerals.

Growing and using your own herbs costs you one thing you may need to consider – TIME!  If you have a little time to spare, it is well worth the effort.  I would like to think that our food and fuel supply will always be assured, but ‘just in case’ this is one way to boost your nutrition using fresh and dried herbs from your own back yard.

Once you start you won’t be able to stop.

Anne ♥

 

Pomegranate Flavour Fizzy Drink

On By AnneIn Food as Medicine, Immune Support, RecipesLeave a comment

This post is an update on a previous post entitled ‘Probiotic Fizzy Lemonade’.  You can check that out under Blog / Recipes.  Since then I have tried new flavours for this homemade drink.  I often use fresh pomegranate in my breakfast bowl but I came to try pomegranate as a fizzy drink flavour after my sister was clearing her kitchen of fresh produce to travel abroad and gave me a spare one.  In that first batch I made I also added some fresh lime juice (as I just happen to have a left over lime).  It turned out to be a delicious flavour combination.  I’ve since made a little video of how to use a pomegranate to make probiotic fizzy drinks.  [Click YouTube Icon below – it is 5 mins 31 seconds long]

Next time around I might add ‘star anise’ to the fermenting bottle of pomegranate to see how that flavour combination works.  I have used star anise in Kombucha in the past.  I really like the flavour it adds to the drink.  Finding flavour combinations that appeal to you is a matter of experimenting, but no matter what the outcome, the drink remains a really healthy option!

I just need to NOTE here that every time you use a pomegranate the flavour outcome will depend on the quality and ripeness of the fruit.  If you open a pomegranate and the seeds are a dark red and the juice rushes out as you cut into the fruit, this is likely to ultimately produce a richer, sweeter flavoured drink.  Unfortunately, when buying a pomegranate it can be pot luck as to whether it is ideal for juicing.  I have often purchased pomegranate that had quite dry and opaque looking seeds which are ok for sprinkling on your breakfast bowl or salad, but I wouldn’t recommend it for juicing.  It’s hard to tell before you open the fruit what you are going to find inside!

If you have watched the video I hope you enjoyed it and realize I am not a professional video maker by far.  I just produced it on my phone with an app called ‘Film Maker’ as a handy visual to follow.  If you are like me, I tend to follow a visual better than reading down through written text.  However, as previously stated, you will find the written instructions on how to make the ‘ginger bug’ starter and fizzy drink in my previous blog entitled ‘Probiotic Fizzy Lemonade’.

Enjoy 🙂

Anne

How to make Sauerkraut

On By AnneIn Food as Medicine, Immune Support, RecipesLeave a comment

I have to admit that even since childhood I have NOT been a fan of cooked cabbage or any cooked cruciferous vegetables for that matter.  In retrospect, when I consider how it was offered ‘plain cooked, perhaps even overcooked, smelly veg’ 😦 , I’m not surprised it didn’t appeal.  ‘No offence mother’!!  I could not be swayed, and I mean, AT ALL!!

Turns out cruciferous vegetables (cabbage in all its forms, cauliflower, kale, Brussels sprouts, broccoli, radishes etc.) are one of the most nutritionally valuable and health beneficial foods you can consume.  The phytonutrients (phyto = plant) in crucifers protect our health by working as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol.  These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.

In any case, I won’t be too hard on myself for having rejected crucifers for so long, since boiling drastically reduces the nutritional benefits which is lost through heat and into the water that went down the plug hole 😊.  In later years however, I happily consume various forms of raw cabbage e.g. coleslaw and other cruciferous containing salad dishes and of course, sauerkraut.   Some lightly steamed Broccoli drenched in butter with a sprinkle of pepper is also very pleasing to my taste buds, whereas to eat it overcooked is still a chore ☹  Here it is worth noting for anyone with Thyroid issues, it is best to cook crucifers even a little to deactivate the goitrogens contained in these vegetables.

You can read more about the benefits of cruciferous vegetables here.

Finally, with regard to the benefit of cruciferous vegetable in general, most nutritional therapists will be familiar with these benefits in relation to hormonal balance for both male and female hormones.  An increase in consumption of cruciferous vegetables is usually recommended and/or supplementation with diindolylmethane or DIM for short.

Classic Sauerkraut Recipe
(Dry salting method)     [To make one – 2 Litre Jar]
  • Head of Red or White Cabbage or mix
  • Sea Salt (800g of cabbage to 1 tablespoon of salt)
  • Juniper berries (1 ½ tblsp)
  • Caraway seeds (1 tblsp)
Method:
  1. Remove the outer leaves of the cabbage and cut out the core, then shred the cabbage. You can use a sharp kitchen knife or the shredder blade on a food processor.
  2. Place the cabbage in a large bowl and add the salt. Massage the salt through the cabbage and leave to stand for 30-60 minutes.  Mix in the berries and seeds.  (These add flavour but are optional).
  3. With washed hands massage the mixture until it is wet and limp.
  4. Fill a sterilized jar with handfuls of the mixture, making sure to press it firmly down with your fist. You will see more liquid seeping out.
  5. Fill the jar to within 2.5cm of the top. For successful fermentation it is crucial to keep the cabbage submerged, so place a weight on it.  [You can use the outer leaves at the top of the kraut and place a weight in the middle.  I have some heavy glass t-light holders which I have found to work well].
  6. Close the lid. Leave it sit for anything from 1 to 6 weeks.
  7. If you are using an airtight jar you may need to burp (release the build-up of carbon dioxide gas) by opening the lid once in a while. [Personally, I have never had to do this and have left my Sauerkraut ferments for 21 days unopened on most occasions.   Just keep an eye on it.  Local temperature is a key factor and in Ireland anyway, temperatures are generally not that high so it slows the process down.  Fermenting is definitely a learning process and you’ll get to know what to expect the more you experiment].
  8. When you are happy with the flavour and texture you can store the jar in the fridge. [I tend to make a bigger amount than I can use so I usually transfer it to smaller jars in the fridge].

Note:  The longer you leave your sauerkraut to ferment the more of a probiotic punch it will contain.

Sauerkraut benefits:

The process of fermentation increases the bio-availability of the plants nutrients making it even more nutritious than the original cabbage.  It is high in Vitamin C, folate, calcium, magnesium and a very good source of dietary fibre.  Other minerals it contains are iron, potassium, copper and manganese.

If you happen to find yourself in love with sauerkraut, please note that moderation is advised.  It is best to eat fermented cruciferous vegetables as condiments, not as large components of the diet.

You can do a deeper dive into the benefits of Sauerkraut here.

For me, as I’ve said, it provides a tasty, easily made and stored source of vegetable and at the same time a source of natural probiotic.  The strains of live friendly bacteria are diverse.  Probiotics in supplement form are great but you could cut out this expense by regularly including fermented foods into your diet.  It is comparatively way less expensive.  It may cost you a little more time in the kitchen but even this is minimal as it becomes just part of your routine.

I started my fermenting journey with Kefir.  I’m not a big fan of milk so I didn’t continue making this for very long.  Then I moved on to making Kombucha.  This is really nice and I tried many and varied types of tea and added flavours.  But, to date my favourite ferment besides Sauerkraut, is ‘Probiotic Fizzy Lemonade’.  It doesn’t have to be lemon. You can find my instructions on this website here. I have most recently tried pomegranate and this turned out to be really, really tasty.

Though my fermenting journey started with my Nutritional Therapy training where we learned to make kefir and water kefir, I currently rely on ‘The Cultured Club’ book by Dearbhla Reynolds to expand my knowledge and experience with ferments.

References

The Cultured Club’ ….subtitle ‘Fabulous Funky Fermentation Recipes’  by Derbhla Reynolds.

World’s Healthiest Foods [On-line] – ‘Optimizing Your Cells’ Detoxification/Cleansing Ability by Eating Cabbage and Other Cruciferous Veg’

Dr. Axe [On-line] – ‘5 Health Benefits of Sauerkraut and How to Make Your Own’

Getting started with Sauerkraut

On By AnneIn Food as Medicine, Immune SupportLeave a comment

Following the experts

Below is a post that I added to Instagram in April 2020 during the first global lockdown!!   Given the situation, I was doing my best to put out any information I had that would help people support their immune system with everyday foods.  I was new to homemade probiotic food then and so I included a variety of links to the experts. You will find them mentioned in the post below.  I won’t say I’m an expert now, by any means, but I have gained some confidence along the way.  When we try to master a new skill that we haven’t practiced before, the self doubt seems to rise rapidly to the surface.  Fear not!!  Worst case scenario you lose a few fresh ingredients in the process, but even that is unlikely.  More likely you find yourself expanding your knowledge and trying more home made healthy options.

A previous post Probiotic Lemonade is perhaps one of my favourite ways to build my army of friendly microbes.   A more detailed post on the benefits of Sauerkraut as a homemade food based probiotic will follow shortly and in that post I will add a variety of optional flavours and what equipment you may need to get started.

Probiotic Fizzy Lemonade

On By AnneIn Food as Medicine, Immune Support, Recipes4 Comments

I follow @theculturedclub on Instagram.  Not… by the way … ‘The Culture Club’.  Am I giving my age away by mentioning that band?? 🙂 🙂  I also have the book entitled ‘The Cultured Club’ ….subtitle ‘Fabulous Funky Fermentation Recipes’  by Derbhla Reynolds.  To make my first batch of probiotic fizzy lemonade I just followed Derbhla’s video instructions on Instagram.  There are a couple of video posts dated around end of March 2021 on how to make Lemonade from ‘Ginger Bug’.  There is also a recipe in the book but it is so much easier to follow a visual when you are starting something new.  The ginger bug is like a little production factory of beneficial yeasts and bacteria.  When the fermentation process is established it provides a starter culture added to other ingredients to make a fizzy probiotic drink.  The ginger bug liquid acts in a similar way to a ‘starter dough’ or ‘yeast’ that is added to a bread recipe.

I have to say I am in love with making my own summer fizzy drinks now.  I have tried lemon flavour on its own.  Love it!  I have tried orange flavour on its own.  I’m not so keen on this, it just doesn’t have the same kick [thirst quenching bite] that the lemon has.  However, my favourite combination so far is lemon and lime.  It is simply delicious.  I can hardly stop myself drinking the whole lot once I start.

There are two components to making your probiotic fizzy drink.  The first is making the ‘Ginger Bug’ and the second is making the fizzy drink, we’ll say lemonade, but you can experiment with any flavour you like.

Making the ‘Ginger Bug’

Please note that you only need to make this once after which you just keep it alive.  I’ll explain how further down.

You will need:

  • Organic root ginger and root turmeric  –  1 or 2 stems of each
  • Sugar
  • Filtered water
  • A big enough glass jar with a lid [that would hold approx. 1 litre]

Why organic?  I haven’t tried non-organic so I can’t say for sure, but many of the commenters on the related Instagram post said their attempts using supermarket root ginger and turmeric didn’t produce results and the advice was to use organic.  Perhaps the chemicals used in non-organic doesn’t allow for the same beneficial microflora to grown on the food and subsequently in your ‘ginger bug’ mix.  I bought mine at ‘The Green Door Pantry’ a farmers market in Dublin which sells fresh organic produce.

What to do:

Step 1:  Cut the root ginger and turmeric into small chunks and place them in the glass jar.  Make sure that the jar has been thoroughly cleaned and sterilized (especially if it is a food jar that is being re-used).  Next add the filtered water leaving a good inch or two of space at the top.  Add 1 tablespoon of sugar.  The sugar can be white or brown.  I tend to use brown because that is what I usually buy.  Stir it well.

Step 2:  For the first 24 hours leave the lid off the jar.  In order for the mixture to interact with the microorganisms in the atmosphere you will need to place it outdoors, if possible.  I covered mine with a Lidl mesh bag to keep out anything that wasn’t ‘micro’ e.g. flies etc.   [After this initial ‘lid off’ 24 hours, the lid will always be closed on the jar, except when you are feeding or burping the mixture].

Step 3:  Feeding the ‘ginger bug’ initially.  Add 1 tablespoon of sugar.  Empty a little of the liquid off and add a little bit of fresh water.   Repeat this for the next 3 days.  The fermentation process is underway.  On the 4th day your ginger bug should be ready for use to make lemonade.

Making the Lemonade

You will need:

  • A separate glass bottle [you can use an old wine bottle with a screw top]
  • Ginger bug starter liquid 
  • Sugar
  • Lemons / Limes  (I find the juice of 3 in total is enough to add to make a pint of liquid)
  • Filtered water

I use measuring spoons for the ginger bug liquid and sugar, but the amount of juice from the fruit doesn’t have to be exact.  You could add 100ml or more.  You can adjust this to suit your own taste.  Derbhla’s instructions says to add 200ml but it’s up to you!!

Ingredients:

  • 4 tablespoons of the ginger bug solution
  • 4 tablespoons of sugar
  • 100-200ml  of fresh squeezed lemon/lime (or other flavour)
  • Filtered water [Enough to fill the rest of the bottle to about 1 to 1½ inches below the neck]

What to do:

You can directly use the glass bottle to mix.  If so, you may need a plastic funnel otherwise it might get messy.  I use a separate plastic pouring jug to mix and then add the mixture to the bottle, before adding the water.

Scoop out 4 tablespoons of the ginger bug syrup from the jar (the ginger and turmeric solids remains in the jar).  Add 4 tablespoons of sugar.  Add your 100-200ml of freshly squeezed juice.  Mix.  (Add this mix to the bottle now if you are using the jug).  Now fill the bottle up to no more than 1 to 1½ inches from the neck with filtered water.  Put the cap on and give it a good shake up and down to mix it well.

Leave your lemonade to stand for 3 days at room temperature.  The warmer the temperature the quicker it will ferment.  More fermentation equals more fizz.   After 3 days have a little taste to sample it.  If it is fizzy enough for your liking you can now put it in the fridge to chill.  Once chilled it is ready to use and enjoy.  Otherwise, you can leave it to ferment for another couple of days and then refrigerate it.

‘Ginger bug’ maintenance

Okay …. don’t panic, it really is NO big deal.   Feeding and temperature are key factors in keeping your ‘ginger bug factory’ alive and ready for lemonade production.

Now that your ginger bug is established,  feeding it is just a simple matter of adding one spoon of sugar, emptying off a little of the liquid and replacing it with a little fresh filtered water.  That’s it!!

You will notice when you add the sugar the ginger bug fizzes up before your eyes.

If your ‘ginger bug’ is sitting with it’s lid on at room temperature 20°C, or warmer,  fermentation will happen.  If that is the case you may need to ‘pop’ or ‘burp’ it once a day.  My ‘ginger bug’ is in a flip top jar [photo above].  I just flip the lid open to release the gas.  It makes a sort of popping sound, similar to when you open a bottle of fizzy drink.  Close it again straight away.  Warning:  Due to carbonation, pressure can build up in the closed jar over a few days and result in an almighty pop when you open the lid or, worse case scenario if you have left it much longer, the jar may explode!!!  So, if in doubt place the jar in the fridge until you plan on using it again.  The cold temperature slows down the fermentation process completely.

For example…. if you only want to make one bottle of lemonade per week and you fear you might not remember to ‘burp’ the ginger bug, OR, if you are going away for a few days or weeks, the best thing to do is to simply place the jar of ‘ginger bug’ in the fridge.

To start up fermentation again, take the ginger bug out of the fridge the night before or early on the day you want to use it again, letting it reach room temperature for at least a few hours before using it.  When you have taken out your starter liquid to make the next bottle(s) of lemonade, remember to feed it again (one spoon of sugar, remove some liquid and top up with fresh water).

Why bother making your own?

For one thing it is just so delicious.  It is made with natural fresh healthy ingredients.  What about the sugar??  The sugar is NOT for you it is what feeds the friendly yeasts and bacteria.  They get the sugar and we get to enjoy the by-product – a probiotic drink!!  That means it is full of beneficial, gut friendly bacteria.  Without going into too much detail, it contains many and varied strains of friendly bacteria including lactobacillus which has many health benefits.

Comparing this drink to a shop bought fizzy lemonade which contains all sort of sugars and chemicals and which might at best be ‘thirst quenching’, but is definitely not health promoting.

More than 2000 years ago the father of modern medicine ‘Hippocrates’ suggested that all diseases begin in the gut.  We now know that 70-80% of our immune system lies directly behind the gut wall.  Increasing the amount of friendly microbes you consume in your diet is key to crowding out pathogens (harmful, disease producing microbes) and is one of the best ways to support your gut, brain and immune health.

It is now widely accepted that adequate beneficial bacteria act as immune modulators.  This means that they are instrumental in regulating how our immune system responds when it encounters harmful (pathogenic) bacteria, viruses, fungi and parasites (microbes).  A modulated immune system responds appropriately, neither over or under reacting to a threat.  This ‘appropriate’ balanced response is when the immune system is working at its best.

Not to mention that this is a really, really cheap and tasty way to enjoy homemade lemonade while at the same time benefiting from the probiotics it contains.

I hope you will give it a go and enjoy the fruits of your labour.

Reference:

Instagram @theculturedclub

The Cultured Club’ ….subtitle ‘Fabulous Funky Fermentation Recipes’  by Derbhla Reynolds.

Immune Support – Vitamin C

On By AnneIn Food as Medicine, Immune SupportLeave a comment

The Role of Vitamin C in Immunity

Vitamin C contributes to immune defence by supporting various cellular functions of both the innate and adaptive immune system.  In times of high stress the adrenals glands are also under more pressure to produce the stress hormones to keep us going, but at a cost.  Vitamin C helps to heal any damage caused by excess stress.

But we can only get Vitamin C from our diet.  The body cannot make it. 

Vitamin C is also a water soluble vitamin so it doesn’t stay in the body for long.  This is good in one sense as there is no chance of toxicity.  On the other hand, this means we need to be sure of getting our daily dose.

Food is a great bio-available way to boost your vitamin C intake.  Make sure to get some into your diet to build a strong immune system.

Research into the use of high dose IV Vitamin C with Corona Virus patients in China showed promising results by reducing symptoms and speeding recovery.  You can read more about it at this website www.vitaminC4covid.com

Getting your daily Vitamin C

Although getting IV Vitamin C is not something we can generally avail of, we can take preventive measure by ensuring we have adequate Vitamin C in our diet for a start.  The photo above gives the best food sources.

After that, if you feel a cold or any infection coming on, you can easily boost your Vitamin C levels.  A good powdered form of Vitamin C is available from most health stores.  You could add 1 gram to a bottle of water and take a few mouthfuls every hour throughout the day.  You can also buy ‘slow release Vitamin C ‘ which will be released into the body over time.  This is the best way to take Vitamin C because the body will eliminate any Vitamin C it cannot use there and then.  Vitamin C is not stored in the body like the fat soluble vitamins A and D.

Another link

Alliance of Natural Health – Research :  Covid 19 and Vitamin C

♥ Anne

Acne and Diet

On By AnneIn Food as MedicineLeave a comment

Acne is most common in teenagers and young adults but does affect many people to some degree or another, for their entire lives.  Acne Vulgaris is the medical term for this skin condition.  Sounds awful!  You didn’t need to know that, right? 🙂  But, acne means ‘eruption’ and ‘vulgaris’ means common.  These common skin eruptions can take a variety of forms and severity.  Mild acne consists of whiteheads and blackheads, moderate – pustules (pimples) and severe acne – cysts and nodules that may leave scaring.   Whatever the severity, most sufferers feel that this condition, which can affect the face, neck, chest, shoulders and back, puts them in the spotlight of attention, and not in a good way!  We know that beauty is not just skin deep but we also have a tendency to feel very conscious of skin blemishes when they show up. The psychological impact of the condition, especially with the more severe type, may cause anxiety or depression and this should be acknowledged and addressed as part of any treatment programme.  If you take the conventional medicine route with problematic acne, you may not find support for this idea that what you eat matters.  However, science is now showing us that certain foods are a factor in causing and perpetuating acne but there are also foods that can help fight it.

Anatomy of Acne

This is the simplified version just to give some background before we get to the nutrition.  There are a number of physical factors involved in the formation of acne which are, keratin (skin cells), the sebaceous glands (oil producing glands in the skin) that produces sebum, and the hair follicles (from the root up to the surface of the skin).

An overproduction of keratin (forming dead skin cells) and/or sebum (connected to androgen hormones) can clog up the hair follicle at its opening onto the skin.  This can produce mild acne.  If the follicles remain blocked this can lead to overproduction of bacteria deeper down that have nowhere to go and therefore increase in number.  This increase in bacteria is a red flag to the immune system which consequently produces pus (dead immune cells) and inflammation (sore, red inflamed skin – pimples) as a response.

From a functional and nutritional perspective therefore, we would be looking at the underlying systems involved in a) skin production, b) hormone balance, and c) the immune response.   So how come some people get away with eating rubbish and have no acne?  Well, there is of course a genetic element which makes one individual more susceptible to acne than another, but on the bright side we are now discovering our genes are not set in stone.  A new area of study called Epigenetics shows us that our genes can be influenced and modified with dietary and lifestyle changes.

The Hormone Connection

Both male and female bodies make hormones called androgens.  Androgens are known to trigger increased production of both keratinocytes and oily sebum.  They increase during puberty and women’s bodies produce more of them during pregnancy as well as with oral contraceptive use.  Acne is one of the signs of increased androgen production in women with PCOS (poly cystic ovarian syndrome).  Acne often signals hormone imbalance.  There are a number of dietary and lifestyle factors that can throw male/female hormones off balance.  In a complicated series of processes hormones are made, used and eliminated by the body.  Hormones can be considered as ‘messengers’ delivering a message to a part of the body to initiate a response.   An overproduction of two hormones in particular can disrupt normal function, these are cortisol and insulin.  Long term unresolved stress, diet and other lifestyle habits may increase production of both cortisol and insulin.   These two are very much connected to our ‘survival’ response which trumps reproduction every time.

The immune factor

The immune response is also an automatic survival response.  An army of immune vigilante detect an overproduction of bacteria in the skin and the immune system sets to work.   The skin becomes inflamed, swollen and painful.   The white pus from the pimple is a collection of dead immune cells.  This is the body’s way of expelling the infection.  This buildup of bacteria is also why a doctor will often prescribe antibiotics.  It makes sense except it doesn’t resolve the problem long term.  While antibiotics kill pathogenic bacteria they also kill your friendly bacteria which ironically work closely with your immune system to keep you well.  Taking antibiotics may only make matters worse in the long run.

On the Surface

It might seem logical then that ‘unblocking the pores’ would solve the problem entirely but acne is not just a skin deep condition.  That said, exfoliating the surface skin is an important step in removing the keratin layer of dead skin cells.  There are natural ways to achieve this without going to a lot of expense.  For example, mix some baking soda and little water to make a paste.  Add 1-2 drops of pure essential oil of Lavender.  Start with 1 drop.  Rub it into the skin and leave it for 5 to 10 minutes.  Wash it off with lukewarm water.  You can access lots of homemade natural exfoliates for acne prone skin online.   Baking soda has a low pH to sooth inflamed skin.  The Lavender also has a soothing, anti-bacterial, anti-microbial and anti-inflammatory effect.   Apply a little Aloe vera gel after exfoliating as a soothing and natural toner.  A little coconut oil will help moisturize and heal the skin.

Below the surface

You might by now accept that a diet high in sugar, processed foods and factory farmed animal products can fuel heart disease, type 2 diabetes, obesity and cancer but you could easily add acne and immune and hormone imbalances, to this list.

Treating only the surface will not be enough to banish acne.  Researcher have found certain foods specifically, dairy [milk, cheese, milk chocolate], white refined carbohydrates, sugary products and fast food contribute to acne.   Dairy promotes the production of insulin-like growth factor (IGF-1) which may contribute to increased production of keratinocytes, and foods with a high glycaemic load increase the production of insulin, which can stimulate androgens, known to cause an increase in sebum production.

Remove, Reduce or Replace

Dairy:  Where possible remove or reduce especially milk and milk products.  Replace with plant milks and yogurts.  You can get cheese made from nuts, for example, almond, cashews, coconut, soy, hemp and peas.  Or choose different options, like nut butter, hummus or guacamole instead of cheese.

High GL food:   Remove or reduce high glycaemic load foods.  These include white refined products like bread, pasta, rice, cakes, sodas and fruit juices.  Replace with low glycaemic load foods.  A link to a pdf list of common foods is provided below.  Examples of low GL grains are quinoa, millet, barley, oats and buckwheat (which is not wheat by the way)

Fast food:   The problem is you’re never sure what’s in there.  Convenience food is made to taste great with chemicals, highly processed oils, salt, sugar and cheap ingredients.   Increase home cooked meals in place of convenience foods.

Stress:  Stress can come from worrying, rushing around, anxiety, not getting enough sleep, over exercising and large gaps between meals or skipping meals.  Whatever the source, your body responds to stress with increased production of cortisol.  Remember it knocks reproductive hormones off-kilter.  Do a mindfulness or relaxation practice daily.   Make sleep a priority.  Eat regularly.

Nutrients that help flight acne

Now to the good news!  Increasing your intake of plant foods especially vegetables with some fruit, that are rich in antioxidants and critical nutrients, can do a lot to fight acne.  And, whilst restoring beautiful clear skin you’ll have the added benefit of restoring health to every cell in your body.  Here are some specific nutrients and foods that have been widely researched and shown to help clear up acne.

Zinc – top food sources pumpkin seeds, cashew nuts, chickpeas, beef, lamb, wholegrains, beans and spinach.  Best supplemental forms zinc acetate, gluconate or sulfate.

Turmeric – add it to soups, curry dishes, golden tea, smoothies or stir-fries.  The supplemental form is called curcumin and is now widely available.  It has excellent anti-inflammatory properties.

Probiotics – Gut health has become increasingly associated with the health of the skin and immune system.  Taking a probiotic helps to increase your army of friendly bacteria to win the fight against infection.   An imbalance in microflora with more pathogens (bad bacteria) resident than good ones, can be a contributing factor to acne.  Probiotics can be found in supplement form or in fermented foods such as sauerkraut, kimchi, miso, live natural yogurt and kombucha.  Consider taking a course of probiotics especially if you have taken antibiotics to treat acne.

Green tea – The polyphenols in green tea have been shown to reduce sebum production and skin inflammation, even when applied topically to the skin.  Drink it daily for a few weeks to see the effects.

Omega 3s – These fatty acids have an anti-inflammatory effect on the body.  Freshly milled flaxseed or chia seeds are a good plant source.  Oily fish such as wild salmon, mackerel and sardines are also a good source.  It can be taken in supplement form.

Vitamin A, D & E:  These are the fat soluble vitamins that are found to be low in individuals who have acne.  Vitamin A is present in orange, red and yellow foods in particular, for example, carrots, sweet potatoes, pumpkin apricots but also in dark green leafy vegetables.  Vitamin E is abundant in peanuts, fresh seeds like sunflower, broccoli and hazelnuts.  Adequate Vitamin D levels are not so easily achieved through food sources or sun exposure.  This is one you could consider  supplementing for sure.  If you do, choose Vitamin D3.

These nutrients have one thing in common – they have anti-inflammatory properties and the root cause of acne is inflammation by various means.

Finally, avoid using chemical products on the skin as these may irritate and inflame the skin further.  Treat the skin gently and with natural products.

I hope you find this helpful.  If you want to read more about treating acne in a natural way I have provided a link to Dr. Axe’s  website below.

© Limelight Nutrition 2019

Further information:
  • Dr. Axe link to – Home Remedies for Acne
  • Glycaemic Load of Common Foods – link to PDF list  Here
  • Photos Source:  Google Images

Adrenal Fatigue… real or fake?

On By AnneIn NutritionLeave a comment

This week is International Stress Awareness Week. The World Health Organization is calling ‘stress’ the health epidemic of the 21st Century.   And yet, the medical profession is slow to recognize or treat ‘adrenal fatigue’ or ‘burn out’ as a real condition.

Introduction 

Persistent fatigue and tiredness are some of the most common symptoms that drive people to seek the help of a doctor.  Often the doctor finds it hard to come up with a diagnosis.  She may take your medical history, carry out a physical exam and do some blood tests.  Often this yields no explanation.    To complicate things further for the doctor, fatigue may be linked to thyroid dysfunction, anaemia, fibromyalgia, M.E. and various other conditions.  If he is testing solely for adrenal dysfunction, he’ll be looking for the extremely low ‘hypo’ or extremely high ‘hyper’ production of cortisol, for a diagnosis of Addison’s disease or Cushing’s Syndome, but anywhere outside of these ranges will not deliver a diagnosis.  Neither do the Endocrinology Society and other medical specialties recognize this condition.  Your doctor is in a bit of a dilemma.  At best, he may not think you are neurotic and may accept that your symptoms are real.   At worse, the doctor thinks you are depressed or neurotic and if so you may walk away with a prescription for anti-depressants.  This now becomes your dilemma because with no diagnosis there is no treatment.  But what if you do have adrenal fatigue, you are not depressed and there is another way?  We place so much of our trust and hope in our doctors, often they are in a position to help us and just as often they are not.  But here’s the good news, that doctor may not yet be aware that in other streams of medical practice namely ‘functional and complimentary medicine’, adrenal dysfunction is recognized and it can be tested and treated as a real condition.

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Spice Aid Cabinet

On By AnneIn NutritionLeave a comment

Mankind has sought out plants with medicinal properties since time immemorial.  Even today when there have been great developments in the field of chemistry, pharmaceuticals and medicine, these medicinal plants have lost none of their importance.  Botanical drugs are at the birth place of the current pharmaceutical industry, for example, the ancient Egyptians used the bark of the Willow tree for the relief of aches and pains.  The willow tree yields ‘salicylic acid’ which is the active pain-relieving and anti-inflammatory component that is used to make the aspirin of today.  Probably because big pharma don’t really want you to know that some of your inexpensive household herbs and spices could be the answer to your aches, pains and other health conditions, this information has become generally suppressed and instead we are encouraged by media advertising to believe that pharmaceutical drugs are the only solution.  The general public has consequently lost trust in natural remedies while big pharma secretly know their benefits.  Plant based medical practices like traditional Chinese herbal medicine, Ayurvedic and Naturopathic medicine, for example, are often viewed as a last resort when conventional medicine offers us no solution.  Ideally the reverse would be the case, where natural remedies are used first and pharmaceutical drugs, with their known side-effects, are a last resort.  In this blog I am sharing my knowledge of some of the spices that are ‘hot’ in the world of nutrition.  You may already have them in your spice cabinet.  They offer a relatively inexpensive way of stacking some health benefits in your favour with little effort!   Mother Nature’s flavour favours. Many spices have health benefits, too many to cover here, so I have narrowed them down to some of the most popular and widely used today in the prevention and treatment of the chronic diseases.  I have checked each spice for known interactions {A-Z Guide to Drug-Herb-Vitamin Interactions}. There are none for those mentioned and so they are completely safe to use.  So, what are these little pots of magic dust??  Read on to find out!

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