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This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

Filtering by Tag: lacto-fermentation

Introducing Miss Kim Chi - hot and spicy!


IMG_5002After years of eating my plain sauerkraut day in day out, I was craving something with more of a spicy hit! So I recently added a third flavour of sauerkraut to my range: Kim Chi. This is my spin on the traditional Korean fermented condiment. Made with cabbage, carrots, daikon, fresh ginger, chilli and garlic. It is not as spicy as the traditional Korean Kim Chi so that young children might be tempted to eat it depending on how they  cope with spicy foods. My 2 are still protesting loudly, so this one might be the M rated version in my house-  restricted to mature palates. I have also omitted the fish sauce to cater for my vegetarian clients and customers (don't fall off your chairs peeps). Other flavours of sauerkraut available:

  • plain (with carraway seeds) (definitely kid-friendly)
  • turmeric (moderately spicy)IMG_5001

My home-made sauerkraut is hand-made, totally unheated (raw) and retails for $27/600g tub. It lasts for months in the fridge. Start off with 1 teaspoon and build up to 1-2 tablespoons with each meal.

What’s so good about sauerkraut? It’s an easy and highly palatable way to get cultured foods into your body. Cultured (or lacto-fermented foods) like sauerkraut are high in beneficial bacterial (called probiotics) and enzymes which aid in establishing healthy gut flora –  essential for healthy digestion, strong immunity, weight range, metabolism, stable mood and brain function.  Home-made fermented foods have served traditional cultures for millennia. For more information on the benefits of lacto-fermented foods refer to one my earlier blogs here.


I would really love your feedback on this new product, so please let mw know what you think if and when you try it!

Lacto-fermentation workshops: Part 1- sauerkraut; Park 2- kefir and goats curd


I will be running 2 lacto-fermentation workshops this month. Participants can attend either one or both workshops. Lacto-fermented foods like sauerkraut, kefir and goats curd are high in beneficial bacterial and enzymes which aid in establishing healthy gut flora -  essential for healthy digestion and strong immunity.

Part 1: Making Sauerkraut

$90 per person includes: vegetable press (valued at $35 wholesale price), information, handouts, recipes, practical demonstration and sauerkraut tasting.
Or $35 per person if you book into the Blue Mountains Retreat by 17 September (i.e. class is free, payment is only for the veggie press).
Or $60 per person if you would like to attend but not purchase a vegetable press.
When: 7:30-9:30pm Thursday 20 Sept Where: 77a Hewlett Street, Bronte.
Spaces limited to 8 (for those who wish to purchase a veggie press)
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Part 2: Making Kefir and Goats curd (and whey)

$60 per person includes: information, handouts, recipes, practical demonstration and tastings.
Or $0 per person if you book into the Blue Mountains Retreat by 17 September (i.e. class is free)
When: 7:30-9:30pm Thursday 27 Sept Where: 77a Hewlett Street, Bronte

RSVP:  To secure a spot contact or 0407 871 884 and deposit funds into bank account: Account name: star anise organic wholefoods BSB: 062 267 Account no: 10166103

"My kefir won't set!!! Why?!?"


I've been getting a few people asking me lately why their kefir (home-made Turkish yogurt) won't set at this time of year. Quite simply-  its because the weather is cold!! During the colder winter months when the temperatures drop the lacto-fermnetation process slows right down. Even after a couple of days of leaving your yogurt on the bench it won't thicken but remains runny. That's ok- its still full of good bacteria (essential for strong immunity and good digestion) and much of the lactose has been removed (eaten up) by the lacto-fermentation process but don't expect the milk to thicken as it does in warmer weather. I still make kefir even over winter but I just consume it as a drink or in smoothies as opposed to eating it like yogurt.  So for those who make their own kefir- continue to make it but try to put it in the warmest part of the house when its out at room temperature then transfer it to the fridge after a couple days. For those who want to learn how to make it, I will run a kefir-making workshop when the weather warms up over Spring.

When you start making your own food from scratch (such as cultured vegetables or lacto-fermented yogurt) you start having a greater appreciation of how our food supply is connected to the seasons. Coconut oil hardens, lacto-fermentation slows down, and different produce appears on the shelves of organic stores.  In stark contrast, buying food from supermarkets disconnects people from the food chain because they are buying the same produce all year round regardless of the season, temperature and where it came from.