A Little Pinch of This, a Dollop of That

Photo:  Macleans

I've been doing a cross between a WAPF/Primal/Paleo/GAPS style of eating for a long time now.  Whatever it's called, it's low on the carbs, void of nuts and grains, ample with cultured and fermented foods, and full of pastured animal products and healthy fats (no thanks to the refined veggie oils). I've lately been entertaining the idea of changing things up a bit by dropping the raw cheese (especially now that I finally clued-in that my favourite organic, raw cheese brand is coming from cows that are being fed grain which likely includes corn and soy). I don't think the cheese is really adding anything to my nutrition. In fact, the cheese is likely the culprit behind my stalled weight loss. Sigh..

I like WAPF for its focus on healthy fats, grass-fed meats, fermented and cultured foods, and on the quality of the food.  I also greatly admire and respect the support they show local, small scale farmers. Where I have a divergence in opinion is on the consumption of grains and nuts. I'm not a fan of either and don't understand how a food that needs such preparation to rid them of their 'anti-nutrients' can really be all that great for me. WAPF is also way too high in carbs for me.

Primal/Paleo eating is probably closest to how I eat right now with the exception of the aforementioned cheese. I also consume cultured dairy products which I attribute to my healing from leaky guy syndrome. While not emphasized on some versions of paleo/primal style eating, I think that cultured and fermented foods are integral to health. There can be a wide variation of opinions on the so-called "caveman diet" about the amount of fat one should consume with some touting low-fat meat, others suggesting we need plenty o' fat. There can also be the tendency to start making all sorts of little treats out of nuts and other goodies in the name of being 'primal'. That can be a problem.

GAPS (Gut and Psychology Syndrome diet) was a God-send to me when I was dealing with that ole leaky gut of mine. I learned about the power of healing foods and it reconfirmed, for me, the magic of bone broth. Bone broth remains an integral part of our diets to this day. It was while on GAPS that I realized how negatively grains had been impacting our health. If you are suffering from any digestive issues or health ailments, I strongly recommend investigating the GAPS diet.

Suffice it to say that I don't think we can go wrong when we observe how our food is making us feel. Ask yourself if you are stronger/leaner/healthier/clear-minded/calm/happy when you eat certain foods. I don't think that there's a person on this planet that wouldn't benefit from dropping the sugars (in all of their magical forms) and refined foods from their diets. That's always the easiest place to start. After that, things get a little more personal.

Macleans recently did a decent story on a Paleo type way of eating, "Cavemen Who Walk Among Us".

Fermenting Veggies For a Happy Tummy

There is probably little that comes close to the ease and nutritional-punch of fermenting vegetables. Cultures around the world have been fermenting food, including meats, vegetables, and dairy for centuries. It's a wonderful way to increase the nutritional value of your food while also increasing its life span.

When vegetables are fermented, their enzyme activity increases and the food becomes a source of good bacteria. There isn't many opportunities available in our processed food diet that afford us the ability to increase the healthy bacteria in our bodies and yet, our health is critically tied to the health of our guts. Indeed, 85% of the immune system is located in the gut wall. Dysbiosis, or an imbalance of gut flora (the bad guys outrun the good), can lead to a myriad of health problems including autoimmune conditions, depression, inflammation, hyperactivity etc.

If this topic is new to you, I highly recommend the book, "Gut and Psychology Syndrome" by Dr. Campbell-McBride. It's a fascinating book that delves into the science of why gut health is so important and how it can be improved.

So, with that, I give you fermented veggies! This weekend I set aside about an hour to shred, salt, and pound a few different types. There's nothing easier than making these little jars of goodness. If you've never done it before, there's some great information in Sandor Katz's book, "Wild Fermentation". But, you don't need to wait to get started.

Easy Peasy Sauerkraut (Even My Little Sister Could Make)

• A head of green cabbage (keep it simple, make it all organic)
• A few carrots
• Fresh ginger, garlic and, if you like, some dried caraway and juniper berries
• Sea salt

To make sauerkraut, simply shred all the veggies and place it all in a big bowl (you'll want to use a non-reactive plastic, glass, or ceramic bowl for fermenting). Sprinkle on sea salt and work it all in with your hands, squishing and pounding as you go. You're trying to break down the vegetables as you work in the salt. The mixture should taste salty, but not overly-salty. The salt is going to pull out the juices and get those veggies fermenting so it's important to have enough to let it do its job. You should have a nice little flow of juices in your bowl. Pack the veggies in glass jars using a tamper to really jam them in there. There should be juice coming up at this point. You want the juice to cover the veggies. Put on the lid tightly, place on a tray (they will leak a bit), and leave in a warm place for 4-5 days. I usually use the top of my fridge in the winter, and just a cupboard in the summer.

You can give them a taste-test after a few days and see what you think. We prefer ours quite sour so I usually give it a week or so. Once they're done, store the jars in the fridge. That's all there is to it! Doing a few different types in one shot means weeks of delicious vegetables just raring to do some good in your tummy.

I prefer to use jars with glass lids so there is no reaction with the metal or BPA covered discs on the newer style of jars. This would be ideal, but not totally necessary.

Stay tuned for the best, authentic, Korean Kim Chee recipe I have ever tried (compliments of my dear friend Ruby).