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Why cheese needs milk
World Milk Day has been celebrated this week which gave us a timely reminder of why we really do love the creamy white stuff. More and more, milk is getting a bad reputation as we shift to an environmentally focused lens on our food and beverages. While we wholeheartedly agree that we need to reduce our consumption of certain products, we do think some things are still ok in moderation. Milk is one of these, with its nutritional benefits it’s a product that is hard to beat. Plus, without milk we can’t make cheese!! We have had a few questions from time to time enquiring if our Fresh and Italian Cheese Kit recipes can be made with plant-based milks. The answer is no and let us explain a bit more as to why. There are various different steps in cheese making, depending on what type of cheese is being made. However, the important ones where your milk really comes into play is the ripening and then separating your milk into curds and whey. Ripening This is your step where you are heating the milk up to a nice warm temperature and adding your culture. The culture is predominantly lactic acid bacteria which turns the lactose sugar naturally present in the milk, into lactic acid. Lactose is the sugar that some people have trouble digesting and are therefore lactose intolerant. This is why the alternative of plant-based milks works well for lactose intolerant people, it contains no lactose. Separating into curds and whey The addition of rennet and the separation of curds and whey involves the acid produced by the bacteria (which requires lactose) as well as the milk proteins and fats. The rennet enzymes work together with the acid and create a tangled structure of milk proteins and fats, this is your curd. The leftover moisture and soluble proteins in the milk create the whey. Once you have the curd you’re in business with your cheese making! So for those asking, no you can’t use our Fresh or Italian Cheese Kits with plant based milk BUT you can take a look at our Vegan Cheese Kit. This little wonder has been developed for those that are specifically avoiding milk but don’t want to miss out on the delights of cheese. Using raw nuts as the base there are recipes for Marinated Feta, Soft Mozzarella, Firm Mozzarella, Halloumi, Ricotta, Cream Cheese and Mascarpone. Each recipe is made to try and give our plant-based friends the best cheese possible, with the bonus of nutty goodness. We hope you enjoy your milk or nutty cheese journey and make sure you get in touch with any questions or feedback on our kits. We love to hear what you think!
Fermented vegetable inspiration
Fermented foods are good, this we know. Our gut microbiome loves to get a good dose of probiotic bacteria so it can keep itself nice and balanced. But what’s even better than just fermented foods? Fermented vegetables! Not only are you feeding your gut all the good stuff, you’re getting some of your 5 plus a day too. Now when most people think of fermented vegetables they instantly revert to cabbage which becomes tasty, tasty sauerkraut. Surprisingly lots of people have tried sauerkraut and turned their noses up at it or find that their stomach doesn’t cope with that much cabbage. Well we’ve got good news for you, there are SO many vegetables that can be fermented. Any vegetable that is relatively firm can be popped into your Mad Millie Fermenting Crock and away you go. The firmness level is required to make sure it can hold its shape throughout the 2 – 3 weeks of fermenting time. We don’t recommend lettuce or tomatoes, but most other things will work! There’s no need to cook any of the vegetables before putting them in, just give them a good wash, cut into bite sized pieces to allow a faster fermentation and get started! If you have some handy, the Mad Millie Fermented Vegetable Culture can make a big difference. With a mixture of Lactococcus lactis subsp. cremoris, Lactococcus lactis subsp. lactis, Lactococcus lactis subsp. lactis biovar diacetylactis and Leuconostoc, it’s the perfect combination of good bacteria to get you started. Below are a few ideas for different combinations of vegetables you can use. Don’t be scared to mix lots of different vegetables together for your ferment, this will give delicious flavour and texture combinations to add to a salad or eat on its own. Follow the Mad Millie Fermenting Crock instructions for details on sealing your crock, fermenting times and temperatures. For all of these options we recommend using a brine solution of 3 Tbsp salt/1L water to cover the vegetables in your crock. If using Mad Millie Fermented Vegetable Culture mix this into your brine solution. Fermented Asparagus with Chilli Cut the ends off your asparagus stalks and stand them all upright in the crock. Pop some chopped chillies in there with the stalks and cover with your brine solution. Fermented Carrots, Garlic and Pickles We recommend finding the little cucumbers so you can make whole pickles, but if you can’t find those then chop your cucumber into 10cm pieces to get the similar effect. Cut both ends off your carrots and peel them as the skin can create a bitter flavour. No need to peel the cucumbers, just give them a good wash. Peel the garlic and throw the cloves in whole, as many as you dare knowing they’ll flavour the carrots and pickles. Pour over the brine solution and let the fermentation begin! Fermented Broccoli and Cauliflower These little trees are the perfect snack to grab on the run. They hold their shape really well and are easy to pick out and crunch on. Fermented Capsicum and Courgette/Zucchini This combination is delicious thrown into a salad for flavour, colour and texture. Make sure you core the capsicum and remove the seeds before beginning.
Mother's Day Gift Ideas
Mother’s Day is one of those days that can so easily creep up on you and while we tend to shy away from the commercialisation of it all, it is so nice to recognise Mum for just doing what she does. We think it’s the thought that counts and whether you choose to give her a gift, make her something or just put aside some time to spend together, she’ll appreciate the thought. Here are a few ideas that we’re planning to use for our Mum’s this year: 1. Make her some personalised gin Gin used to be thought of as a bit of an old ladies’ drink; my mum’s memories of Friday nights growing up often featured a request from my grandma for a gin and tonic with an extra squeeze of lemon. Nowadays with the resurgence in popularity and creativity that is being put into gin by distillers, there are hundreds of different varieties to choose from. Why not make your mum her own personalised version? Choose a variety of flavours she likes for the infusion step or use a Mad Millie botanical combination and we guarantee she’ll be impressed. 2. Get her a Mad Millie Kombucha Kit and make it together I’m not sure about you, but my mum doesn’t really know what kombucha is. She leads a healthy lifestyle and has seen the name around a few times but has no idea about the health benefits or that it could really help her gut with all the probiotics. Our Mad Millie Kombucha Kits won’t break the bank and are a great activity to do together, then you can also talk her through the importance of sanitation and how to do a second ferment. She’ll appreciate the time with you as well as her bubbly brew! 3. Create some tasty treats with the additional Mad Millie recipes Getting really into your kits and finding you have Mad Millie creations coming out of your ears? Gift them, or better yet gift them in a different form. We have a ton of recipes on our Mad Millie website that you can use to take your Mad Millie creations one step further. Fresh labneh from your Greek yoghurt or a vegan ricotta go so well with some homemade sourdough flatbread. 4. Make her some marinated feta One of our favourite things to gift people and equally delicious if it’s dairy or vegan! Marinated feta is the best kind of surprise as your mum will be able to see the love and care that has gone into creating it just for her. You can get creative and include different things that she enjoys so it’s personalised, olives, roasted peppers and aubergine, garlic, preserved lemons, artichoke, the options are endless. 5. Gift her one of your best aged cheeses, specialty or hard If you’re making aged cheeses regularly then this one is for you, gift your mum a hard or specialty cheese that is just about ready to enjoy. She’ll love getting something that took some time, care and effort. If you’re not quite that organised invite her round for a cheese making day and do it together. She’ll love getting to spend time with you doing a fun activity, and you can send her away with a treat to be enjoyed in 6 weeks’ time, that will really test her patience!
Easter eating - Pumpkin, Spinach and Ricotta Lasagne
Easter is upon us and with it a delicious long weekend of relaxing, eating copious amounts of chocolate, chatting over a glass of wine and having an all-round good time. This pumpkin, spinach, and ricotta lasagne will have everyone scrambling back for more, plus it can easily be prepared a few days in advance, so it just needs a re-heat in the oven. The other great thing about this one? It can be made gluten-free by picking up some gluten-free pasta sheets so caters to all taste buds. With a few minor alterations, it can cater to all your vegan buddies too! If your children are around, take the time to show them how to make their own ricotta. Whether it’s dairy or vegan ricotta, teaching them about where food comes from is an important thing, particularly as we become more disconnected and focused on convenience. Let them take charge, ricotta is almost no-fail, what could possibly go wrong? Pumpkin, Spinach and Ricotta Lasagne Ingredients ½ medium Pumpkin, peeled and diced 375 g Mad Millie Ricotta, dairy or vegan 300 g frozen Spinach, thawed 4 Spring onions, sliced 2 cloves Garlic, minced or sliced very finely 800 g Tomato pasta sauce 250 g Lasagne sheets Salt and pepper to taste A handful of fresh basil to serve Dairy version only ¼ cup Parmesan, grated 1 cup grated cheddar Vegan version only 200 g Mad Millie Vegan Soft Mozzarella Method Preheat oven on fan bake to 180oC (356oF). Put the diced pumpkin into a pot filled with water and boil until soft. Drain the water and mash the pumpkin, add some salt and pepper to taste. In a bowl combine the ricotta, parmesan (dairy only), spinach, spring onions, garlic and salt and pepper, stir until well combined. Grease your lasagne dish and place a layer of lasagne sheets on the bottom. Spoon over half of the cheesy spinach followed a layer of half of the mashed pumpkin. Top with another layer of lasagne sheets, add half of the tomato sauce and spread it around evenly. Add another layer of the rest of the cheesy spinach and then a layer of the rest of the mashed pumpkin. Top with the final layer of lasagne sheets and pour over the remainder of the pasta sauce. Spread the pasta sauce around and top with either the grated cheddar (dairy only) or the soft mozzarella (vegan) spread evenly over top. Bake at 180oC (356oF) for 45 – 50 minutes or until the pasta is cooked. Stand for 10 minutes before tossing the basil leaves on top and serving. Bon Appetit!
Yoghurt, Kefir or Skyr, what are the differences?
Kefir, yoghurt and skyr; all delicious, all great for your gut but what is the difference between the three? Let us guide you through a culture revelation (bacterial culture we mean) and provide some clarity on what’s what and why you might choose one over the other. All three products go through a fermentation process where the added culture converts sugars into acids. This gives the tart flavour that is synonymous with yoghurt, kefir or skyr. From there the differences start to become more obvious than the similarities. Kefir, yoghurt and skyr; all delicious, all great for your gut but what is the difference between the three? Let us guide you through a culture revelation (bacterial culture we mean) and provide some clarity on what’s what and why you might choose one over the other. All three products go through a fermentation process where the added culture converts sugars into acids. This gives the tart flavour that is synonymous with yoghurt, kefir or skyr. From there the differences start to become more obvious than the similarities. Kefir A traditional fermented drink, kefir can be made with milk, plant milk, juice and water (water is only possible if you have kefir water grains). It can be made with kefir grains or culture – both contain a wide range of yeast and bacteria. Due to this wide range there is a higher level of probiotics in the finished fermented product which is great for promoting digestive health. Kefir is always quite runny and consumed as a drink, not with a spoon out of a bowl like yoghurt and skyr. There is yeast in the culture which can make a fizzy product if that’s what you’re after. Seal your kefir jar with the lid to catch the carbon dioxide that is produced during fermentation. Kefir is able to ferment at lower temperatures than milk, it still prefers to be between 20 – 30oC/68 – 86°F but is less affected by temperature than yoghurt due to the presence of mesophilic cultures. Yoghurt/Yogurt Yoghurt is a food produced by the bacterial fermentation of milk (there is no added yeast in yoghurt, just bacteria). For a product to be classified as yoghurt it has to be produced using at least Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus bacteria. These are thermophilic cultures and need heat to be able to be active. Yoghurt is only made with milk or plant milk and to get the thick, creamy consistency of Greek yoghurt it must be full fat milk. To increase the thickness of your product you can further strain it through a muslin cloth. Yoghurt is primarily made up of thermophilic cultures which require heat to work their magic. With warmth (around 40oC/104oF) the cultures will become active and more rapidly turn the sugars into acid, causing the thickening step. Skyr An Icelandic cultured product, skyr has been around for a long time but is only just being discovered by the mainstream market. The primary differences between skyr and yoghurt are the addition of rennet and the use of low fat/skim milk. Skyr is technically classified as a cheese thanks to the rennet but is enjoyed more like yoghurt in both sweet and savoury dishes. There is a specific draining step in skyr that concentrates the product to produce the delicious thick, creamy consistency; despite it being made from low fat/skim milk. This concentration step leads to a higher level of protein in the skyr while still having the same gut friendly cultures as yoghurt. Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus bacteria must be present in skyr, which means you also need to maintain the temperature at 40oC/104oF during the culturing step. With lower fat and higher protein than yoghurt, plus a milder flavour and thick consistency, Skyr is well worth giving a try. All three options can be recultured and help support good digestive health. Whether you prefer a more traditional product like yoghurt, a drinkable high probiotic kefir or a higher protein and lower fat option like skyr; all have their benefits and all are delicious!!
Different types of milk
Good quality milk is where all cheese making starts. Along with quality, it’s so important to make sure you’re buying the right type of milk, otherwise, you may find your cheese making doesn’t work out quite as expected. There are three main types of milk that you will find in the supermarket, they are all pasteurised but use slightly different methods during the production process. Good quality milk is where all cheese making starts. Along with quality, it’s so important to make sure you’re buying the right type of milk, otherwise, you may find your cheese doesn’t work out quite as expected. There are three main types of milk that you will find in the supermarket, they are all pasteurised but use slightly different methods during the production process. Pasteurisation is the process of heating the milk to kill all the nasty bugs that are naturally present. Unpasteurised milk is often referred to as ‘raw’ milk and it is illegal to sell this in supermarkets due to the high risk of microbial contamination. If you know someone who can provide you with raw milk straight from a farm, we strongly recommend you pasteurise this prior to cheese making. Below are some details around the three different types of milk that are regularly found on the shelf, why they are different and what cheese you can make with them. Homogenised milk This is the most common milk on New Zealand, Australian and UK supermarket shelves. The process of homogenisation is when the fat globules that are naturally present in the milk are broken up into tiny little molecules. Once this is done, the fat is evenly distributed throughout the milk and you have a homogenous milk product where the texture is the same throughout. When Mad Millie products specify homogenised milk, we are referring to fresh, homogenised milk and not UHT milk (see below for UHT milk). Fresh, homogenised milk will normally be in a plastic bottle and have a shelf life of fewer than 3 weeks. Make sure you go for the full-fat version for the best cheese-making results. Cheeses that require fresh, homogenised milk include cottage cheese, cream cheese, quark and ricotta. Unhomogenised milk This is the best milk for cheese making. With unhomogenised milk the fat globules aren’t broken up and the milk may form a layer of cream at the top of the bottle. This is the least processed milk you can buy in a store and will always be found in the refrigerator with a relatively short shelf life. This milk is more common in gourmet or organic supermarkets, keep an eye out as it will state on the label that it is unhomogenised. If the cheese recipe you are making requires unhomogenised milk, then it will only work with unhomogenised milk. Cheeses that require unhomogenised milk include mozzarella, specialty cheeses like camembert, brie and blue cheese, all hard cheeses. Feta and halloumi will also work better with unhomogenised milk. UHT Ultra-High Temperature (UHT) milk has been heated very quickly to high temperatures for a short period of time. Due to the high temperatures during processing, this milk is not very good for cheese making as all the proteins have been denatured (broken up). UHT milk is usually found in a cardboard carton at room temperature, as it’s sterile so it doesn’t require refrigeration. Some supermarkets will store UHT milk in the refrigerator to encourage you to purchase it. If you’re not sure, check the best before date; a shelf life greater than 1 month is probably UHT. We do not recommend UHT for cheese making.
Kefir Culture vs Kefir Grains
Kefir can be made with grains or culture, but sometimes the difference between the two gets a tad confusing! They both produce delicious kefir but are two quite different things. We have given you a brief overview of the two and some details to help you choose which method is right for you. Kefir can be made with grains or culture, but sometimes the difference between the two gets a tad confusing! They both produce delicious kefir but are two quite different things. Below we’ve given a brief overview of the two and some details to help you choose which method is right for you. Kefir Culture If you have a Mad Millie Kefir Kit, then you have used Kefir Culture. This is the small packet of culture that you sprinkle into your milk, juice or coconut water before giving it a good shake (with the lid on of course!). Inside this packet is a mixture of freeze-dried bacterial strains and yeast that are ready and waiting to be woken up. Once you’ve given the cultures the right conditions to grow, they will proliferate, change the composition of the liquid through fermentation and give you kefir. Some positives and negatives of kefir culture, in no particular order: - Used to make kefir whenever you want, just add the packet. - Each sachet of microorganisms can be re-cultured twice from your original batch of kefir. - Can only be re-cultured twice, then you need a fresh packet. - Minimal maintenance required. - Easy to use, it’s a fine powder that is just poured into your kefir base. - Can be used with milk, coconut water, fruit juice, and coconut milk. Kefir Grains If you’re after more of an involved experience when making kefir, grains are the way to go. The bunches of bacteria and yeast look like little cauliflower florets and need to be kept alive and well. Like a kombucha scoby, kefir grains require maintenance and will become stronger the more often they are used. A few different points on kefir grains: - Grains are specific to the base product you use e.g. milk grains for milk kefir, water grains for water kefir. - Grains have a huge range of bacteria and yeasts present which will change depending on where you source them. - As they are living, your grains need to be fed/maintained regularly. - Kefir grains can be used endlessly. - It can be tricky to tell if grains are alive or dormant, to figure it out some trial and error with making kefir will be required. Watch out for rancid milk! With positives and negatives for both culture and grains, the choice is up to you. If you have time and the inclination, then definitely give grains a go for a more traditional kefir ferment. If you prefer a more convenient method that can be used for all types of kefir, then culture is the best option. Either way, you’ll be enjoying your own homemade kefir in no time and all the good gut health that comes with fermented foods!
Where did Limoncello come from?
There is no better way to end a summer evening than with a tipple of ice-cold limoncello. As this glorious lemon-infused alcohol slips past your lips, you can just about taste summer in Italy. For those of you who aren’t quite so well acquainted with the history of limoncello, let's go back to the beginning. There are various stories around the true origins of limoncello ranging from local fishermen and farmers (who used it as an early morning espresso), to monks between prayer; everyone would like to lay claim to its inception. There is no better way to end a summer evening than with a tipple of ice-cold limoncello. As this glorious lemon-infused alcohol slips past your lips, you can just about taste summer in Italy. For those of you who aren’t quite so well acquainted with the history of limoncello, let's go back to the beginning. There are various stories around the true origins of limoncello ranging from local fishermen and farmers (who used it as an early morning espresso) to monks between prayer; everyone would like to lay claim to its inception. The official line from Federvini (the Italian Association of Wine/Liqueur Producers) is that Massimo Canale registered the production of limoncello in 1988, in Sorrento. His inspiration came from his grandmother, Maria Antonia Farace, who used to tend luxurious gardens of lemons and oranges on the island of Capri. She would make citrus-infused alcohol for family, friends, and guests at the inn to enjoy. After the Second World War Massimo opened a restaurant nearby where they sold this speciality lemon liqueur. Since registering the trademark, the Amalfi region has blossomed with orchards and artisanal producers making authentic limoncello. The unique flavour of this aperitif comes from the zest of Sorrento lemons, otherwise known as Femminello St. Teresa lemons. These lemon hulks grow to be huge, distorted fruit that produces surprisingly sweet, aromatic flavours that are perfect for limoncello. Whether you’ve always wondered about making your own spirits or just want to try something new, the new Mad Millie Limoncello Kit is the perfect starting point. Following a step by step recipe, you’ll be serving your own handmade Limoncello with a twist (secret flavour addition in the kit) to all your family and friends. Don’t be scared to think outside the box and try different types of citrus fruits and infusions as well. Now we can’t promise the flavours of sweet Sorrento lemons (turns out these are relatively hard to source) but we assure you, you can get pretty close! We’ve made batch after batch during the development stage of our Limoncello kit, and so far we have yet to be disappointed, regardless of the lemon variety used. Whether you’re keeping all your creations for yourself or gifting the pretty glass bottles to others, make sure you consume it cold, as cold as it can get! Served straight from the freezer into a frozen aperitif glass or mixed with sparkling water and poured over ice, you’ll be pleasantly surprised at how good it is.
Mad Millie Culturing Flask
We’ve been listening to feedback and know from experience how tricky it can be to maintain the temperature of your Mad Millie creations overnight. You spend time getting everything just right, add your culture and leave it in the warmest spot you can find. Only to come back the next morning to find…..nothing has happened. The Mad Millie Culturing Flask is finally here! We’ve been listening to feedback and know from experience how tricky it can be to maintain the temperature of your Mad Millie creations overnight. You spend time getting everything just right, add your culture and leave it in the warmest spot you can find. Only to come back the next morning to find…..nothing has happened. It can be the most frustrating thing with yoghurt, coconut yoghurt, kefir and skyr! Temperature is crucial to ensuring you give the cultures the right type of environment to grow and multiply. There are two different types of cultures used with Mad Millie food products, mesophilic and thermophilic. Mesophilic is a non-heat loving culture, this is the most common type of culture used for cheese making and can only be heated to 40oC (104oF), any higher and you will start deactivating it. The more optimum the temperature, the better the culturing process which is why for a lot of cheese making a water bath and ripening period is required. Thermophilic is a heat-loving culture and is used to make yoghurt, coconut yoghurt, kefir and skyr. It likes to be heated up to 55oC (130oF) and maintained at a warm temperature over a longer period so the cultures can do their job! This is where things get tricky as if you aren’t able to maintain the right temperature then the cultures won’t be working, and you’ll end up with a less flavoursome, runnier product. This is where the Culturing Flask steps in! Designed to perfectly fit the Mad Millie 1 L (1 US qt) jar this little flask of goodness will take out any issues with temperature. When designing this it needed to look appealing when sitting on the kitchen bench, be ridiculously easy to use and not require electricity as who wants to plug something in if they don’t have to? At the very start of your yoghurt making experience boil a nice full jug of water. Pour this into the Mad Millie Culturing Flask and seal. Go about your yoghurt/coconut yoghurt/ kefir/skyr making until you have sealed your jar and it’s ready to ripen. Pour the water out of your Culturing Flask which is now nicely pre-heated and pop the jar in. Seal and leave on the kitchen bench overnight. It’s as easy as that! If you need to culture longer than 12 hours, we recommend opening the flask up in the morning, removing the jar and refilling the flask with boiling water. Let it sit, sealed for a couple of minutes to ensure the inside is nice and warm again before pouring out the water and replacing the jar. This will ensure the most optimum temperature throughout the whole process. We hope you love it as much as we do, making yoghurt has never been so easy.
Crunchy Nut Pulp Granola
The launch of the Mad Millie Nut Mylk Kit has inspired us to get creative with all things nut pulp. When you’re churning out a fresh batch of nut mylk each week suddenly nut pulp is stored in every little container, in all corners of the freezer. Before it’s taking up your whole freezer why not make some delicious granola straight away? Granola sets you up properly for a day of work, school or activities and is so adaptable to whatever you have on hand. We enjoy it most when paired with Mad Millie Coconut or Greek Yoghurt! The launch of the Mad Millie Nut Mylk Kit has inspired us to get creative with all things nut pulp. When you’re churning out a fresh batch of nut mylk each week suddenly nut pulp is stored in every little container, in all corners of the freezer. Before it’s taking up your whole freezer why not make some delicious granola straight away? Granola sets you up properly for a day of work, school or activities and is so adaptable to whatever you have on hand. We enjoy it most when paired with Mad Millie Coconut or Greek Yoghurt! Crunchy Nut Pulp Granola Makes 7 cups (1.75 L/1.8 US qt) Ingredients 3 ½ cups (315 g/11.1 oz) rolled oats 1 cup (250 mL/8.5 fl oz) leftover nut pulp (take this straight from your nut mylk bag after a batch of nut mylk, it’s the perfect amount!) 1 ½ cups (375 mL/12.7 fl oz) mixed seeds (use a mixture of sunflower, pumpkin or hemp seeds) 2 tsp cinnamon 1/4 cup (63 mL/2.1 fl oz) melted butter or coconut oil 3/4 cup (188 mL/6.4 fl oz) fresh fruit juice 1/4 cup (63 mL/2.1 fl oz) honey 3/4 cup (200 g/7 oz) dried fruit Method Preheat the oven to 150oC (302oF). Mix the oats, nut pulp, seeds and cinnamon together in a bowl. Melt the butter/coconut oil and add the honey and juice. Mix well and then add to the bowl. Spread the mixture out on an oven tray and bake for 30 minutes or until golden brown. Chop the fruit into rough pieces and mix into the warm, baked granola. Leave the try out to cool and become crunchy. Once completely cooled store in an airtight container for up to 2 months. Get creative with your ingredients, we started using apple juice but have since mixed it up with apple/orange, apple/guava, pineapple, the options are endless! The same goes for the dried fruit, if you’re not a dried fruit person you can just leave it out, but it imparts so much flavour. Try coconut chips, goji berries and figs or cranberries and apricots as a starting point.
Fermented Foods and their benefits
Fermented foods have absolutely burst onto the healthy food scene over the last couple of years. There are now as many options of kefir as there are yoghurt, sauerkraut and kimchi are becoming commonplace and the word kombucha rolls off the tongue without question. A few studies have helped illuminate that we know very little about the impact of our gut microbiome (fancy word for the range of bacteria in us) on our overall health. But what we do know is that there appear to be many benefits from a diet high in pre and probiotics. Fermented foods have absolutely burst onto the healthy food scene over the last couple of years. There are now as many options of kefir as there are yoghurt, sauerkraut and kimchi are becoming commonplace and the word kombucha rolls off the tongue without question. A few studies have helped illuminate that we know very little about the impact of our gut microbiome (fancy word for the range of bacteria in us) on our overall health. But what we do know is that there appear to be many benefits from a diet high in pre and probiotics. The process of fermentation has been around for centuries and was first developed to preserve food before refrigerators came along. We are slowly beginning to understand that our ancestors were on to something and that fermented foods help feed and support the one trillion bacteria that live in our digestive system. These bacteria are essential to digestion and absorption of nutrients, as well as impacting our immune system. The process of fermentation is anaerobic which means that there is no oxygen involved. The bacteria and yeast that are either naturally present or added will convert the sugars in the raw materials into other compounds. The most common end product of the fermentation in food is alcohol (beer and wine) or lactic acid, depending on the type of bacteria and yeast used. Lactic acid bacteria give food or beverages the sour, tangy flavour that we associate with yoghurt, kefir, sauerkraut and kimchi. This breakdown of sugars can also make the foods easier to digest. For milk-based products (yoghurt, kefir or cheese) when the lactose is broken down digestion can become significantly more pleasant for those with intolerances. Our gut has a significant impact on our immune system, surprising I know! The mucosa (gut lining) is a natural immunity barrier which helps ensure a strong immune system. When more probiotic rich foods are eaten, the good bacteria are supported and flourish. When more pre-biotics are added to your diet the good bacteria have the perfect nutrition to get the upper hand. If things are out of balance, the disease-causing microbes can grow and may cause inflammation. While the results from studies around probiotics and immune system are still in their early stages if you keep your gut healthy, it will reciprocate and keep you healthy! Maintaining the right balance of the good and bad bacteria in our gut is essential. This is where food choices come in and the beginning of understanding the benefits of fermented foods. A diet high in refined sugars will favour the bad bacteria in your gut, allowing them to flourish and effectively out-weigh the good. Fermented foods that are rich in probiotic bacteria help to restore this balance by adding good bacteria to your gut which supports a healthy gut microbiome. As expected, we would suggest that the best way to get your fermented food intake is by making it yourself! Fermented foods require minimal hands on time as it’s about mixing in the cultures and leaving them to do their job. Let the magic happen and before you know it your sauerkraut, kombucha or yoghurt or coconut yoghurt will be teeming with healthy probiotics. With vegetable fermentation make sure you are using as fresh, local and organic produce as you can get your hands on. You can ferment a huge range of vegetables with better results coming from cabbage, radishes, carrots, beetroot, turnip and apples. Have a play to see how much tangy fermentation flavour you like by tasting every day after a week of ferment time. If you are choosing to buy fermented food for their probiotic benefits and not just their delicious taste, make sure you get them from the chilled section! Anything that isn’t in the fridge as a finished product is likely heat treated which kills off all the good bacteria. Additionally, the bad news is that all the bacteria from the fermentation of beer and wine is filtered out of the finished product. While they may be delicious, they don’t contain the added gut health benefits. Make you sure include plenty of prebiotics too as this helps feed and grow the good bacteria, these can be onions, garlic, leek, asparagus, bananas and wheat flour. Look after your gut and it will look after you!
Meat or no meat?
Reduction in meat consumption is a topic that 20 years ago was not commonly discussed. Climate change was something scientists talked about in terms that seemed like gibberish and a long way in the future. Vegans were considered eccentric hippies who were taking things too seriously. Vegetarians were often asked ‘is it because the animals are too cute, or you don’t like the taste?’ How times have changed! Reduction in meat consumption is a topic that 20 years ago was not commonly discussed. Climate change was something scientists talked about in terms that seemed like gibberish and a long way in the future. Vegans were considered eccentric hippies who were taking things too seriously. Vegetarians were often asked ‘is it because the animals are too cute, or you don’t like the taste?’ How times have changed! Nowadays the terms vegan, vegetarian and flexitarian are becoming so common that they’re positively trendy, in a good way. For those that are a little slower on the band wagon (as we have discovered they are in some parts of Europe) let us outline the differences for you, sourced from the very reputable Urban Dictionary. Vegan People who refrain from eating any animal products. This includes avoiding milk, eggs and cheese. Vegetarian Someone who doesn’t eat meat. Some people claim to be ‘modified vegetarians’ and will eat fish as it’s a more sustainable source of meat. Flexitarian A silly word to categorise people whose eating habits don't already fit into a category but desperately want to belong to a label. I consider myself a flexitarian, even if it is a silly word, it’s my way of making an effort to help with sustainability. I love a good steak, but my consumption has dropped from 3-4 times a week to once a fortnight. The links between meat consumption and climate change are undeniable and it’s an area where we can all feel like we are affecting change. The consequences and very real impact of climate change has become relevant to everybody. It’s no longer a matter of when will climate change happen but what can we be doing right now to slow it down. It can seem like a big overwhelming issue, but every little bit helps, even if it seems like a miniuscule difference. If every person makes a miniuscule difference that suddenly becomes a monumental difference. A recent report published in the British medical journal The Lancet has worked through solutions that would both slow climate change and feed the growing global population. With an estimated 10 billion people worldwide by 2050, the problem of how everyone is going to be fed needs to be considered. The recommendation is a majority plant-based diet with a small, occasional intake of meat, dairy and sugar. This conclusion was found after considering greenhouse gases, water and crop use, nitrogen or phosphorous from fertilisers and the biodiversity impact if regions are converted into farmland to feed the growing population. If the recommended changes are followed, then greenhouse gases could be reduced and there would be enough land available to feed all 10 billion of us! So go on, jump on at least the flexitarian band wagon to try and do your bit. You could substitute a meat meal for a delicious Tofu Green Curry or Vegan Halloumi Roast Vege Salad. Next time you go to make a cheese board, use your Mad Millie Vegan Cheese kit to whip up some Vegan Ricotta. All the little substitutions really will make a difference!