Nutrition

Miso Chicken

Wanna know the ultimate go-to comfort meal for the Remedy Founders? It’s miso chicken! It’s freakin’ tasty and finger-lickin’ goooooood, Better yet, it has whole Condon fam’s tick of approval (yep, kids and all). Make this Japanese deliciousness when you next need a pep in your step or speedy weeknight meal.

Condon Comforts: Miso chicken

Serves 4

INGREDIENTS

  • 4 tablespoons unsalted butter, softened
  • ½ cup white miso (the rice culture brand is the Condon fam’s miso fave)
  • 2 tablespoons honey
  • 1 tablespoon rice vinegar
  • Black pepper, to taste
  • 8 skin-on, bone-in chicken thighs, approximately 1kg.


PREPARATION

  1. Heat oven to 200°C Combine butter, miso, honey, rice vinegar and black pepper in a large bowl and mix with a spatula or spoon until it is well combined.
  2. Add chicken to the bowl and massage the miso-butter mixture all over it. Place the chicken in a single layer in a roasting pan and slide it into the oven. Roast for 30 to 40 minutes, turning the chicken pieces over once or twice, until the skin is golden brown and crisp, and the internal temperature of the meat is 160 to 165 degrees.

Recipe originally published on https://cooking.nytimes.com/

Kombucha Kimchi

Kimchi is like the heart and soul of Korean cooking. This traditional Korean side dish is made from TASTY salted and fermented vegetables and Korean flavours. Just like Remedy Kombucha, kimchi is alive and kickin’ with the goodness of organic acids! Try this delish I Quit Sugar-approved ferment today.

Makes: 2 x 1 litre jars
Prep time: 2 hours 30 minutes
Cooking time: NA

INGREDIENTS

  • ½ head Napa or savoy cabbage,
  • chopped into quarters
  • 5 cloves Garlic
  • 3cm ginger, fresh
  • 6 spring onions
  • 1 small brown onion
  • 1 tbsp Tamari
  • 1 tbsp fish sauce
  • 1 tbsp sea salt
  • 1/2 cup Remedy Kombucha
  • Ginger Lemon
  • 1 apple, sliced into matchsticks
  • 1 carrots finely sliced into matchsticks
  • (or just grated)
  • ¼ to ½ cup Korean red chili flake*
  • (or regular chilli flakes)
  • 2 x 1 litre jars, or a few smaller 500ml jars.

 

METHOD

Remove the bottom core from the cabbage, and slice into quarters.

Add cabbage to a large bowl and sprinkle over sea salt, start lifting up the leaves, and sprinkling the sea salt between the leaves, to ensure the salt is covering everything!

Place a plate over the cabbage and weigh down, with a book or any heavy object! This will help draw the water out of the cabbage.

Every 30 minutes, toss the cabbage, and place the plate and weight back on top to continue to draw moisture out. Continue to do this for 2 hours. Meanwhile, to prepare the chilli sauce, add the garlic, ginger, chilli flakes*, onion, tamari, fish sauce and kombucha to a food processor and blitz to combine.

Add the kimchi chilli paste into a large bowl and add in the carrot, spring onions and apple and toss to combine.

Rinse the cabbage leaves under a running tap to remove excess salt and shake dry. Roughly tear cabbage apart, add it to the bowl with the chilli paste. Use your hands to mix everything together and coat evenly in the chilli paste.

Shove the kimchi into clean jars and pack the mixture down as you go with your fingers or a spoon.

Place the jar/s into a cool spot away from direct sunlight, like the pantry. Allow kimchi to ferment for 7 days. A sign that your kimchi is fermenting is tiny bubbles on the surface.

Each day, you’ll need to ‘burp” the kimchi to remove excess pressure by opening up the lid, and then also push down the contents to ensure the kimchi is kept below the liquid. 

After 7 days, move your kimchi to the fridge to store. It will last for 12 months.

 


NOTE: Add LESS chilli flakes if you don’t like much heat.

What is kombucha?

We’ve all been there. That awkward feeling when everyone else is all over something, and you have a-b-s-o-l-u-t-e-l-y no idea what they are on about... kombucha what? You wanna ask, but you know it’s too damn late.

We get it. Which is why we are here with the definitive guide to the question: what on earth IS kombucha? 

Remedy Nutritionist, Jacqueline Alwill explains, in a nutshell, kombucha (often lovingly referred to as “booch”) is fermented tea.

The traditional method of making kombucha – which we follow at Remedy – involves a natural fermentation of sweet tea with a live culture. The live culture is known as a SCOBY, which stands for Symbiotic Culture of Bacteria and Yeast.

The result is a sparkling drink with sweet and sour flavours that contains the goodness of live cultures, tea polyphenols and organic acids. Better yet, it’s downright delicious! You can even brew your own booch at home – Remedy recipe   here. 

Now, before you go passing it off as a fad, you should know that it’s believed that kombucha originated in China around 2000 years ago. People around the world have been making and enjoying kombucha for thousands of years, particularly throughout Eastern Europe and Asia. Find out more about the history of kombucha   here.

At Remedy, we make our kombucha according to the same ancient traditions as the origins of kombucha. Long-aged brewed and FULL of the good stuff. In fact, Remedy started out on our founders’ Sarah and Emmet Condon’s kitchen bench, and we are still brewing with the same live culture they first started out with!

 

Is there alcohol in Remedy kombucha?

Do Remedy drinks contain alcohol?

All Remedy drinks are non-alcoholic.

Like many fermented foods and drinks, a trace amount of alcohol can be produced during the natural fermentation process but rest easy because Remedy thoroughly tests each and every batch to ensure their drinks meet the national standards for non-alcoholic drinks (below 0.5%).

There’s no need to be concerned as the trace levels of alcohol are so low, the alcohol doesn’t accumulate in the bloodstream.

Can you drink Remedy kombucha if you're pregnant or breastfeeding?

Can you drink Remedy drinks if you are pregnant or breastfeeding?

You can drink Remedy Kombucha, Switchel and Coconut Water Kefir to your heart and gut’s content!

People around the world have been drinking kombucha and other fermented foods and drinks for thousands of years. Remedy’s co-founder and other members of Team Remedy enjoyed Remedy throughout their pregnancies and while breastfeeding.

As always, have a chat with your friendly health practitioner if in doubt.

There’s loads of different Remedy Drinks for you to choose from but avoid Remedy Good Energy as it contains higher levels of caffeine.

Four ways to boost your family’s gut health this winter

We’re bracing for an early onset of the cold and flu season this year and    Remedy Drinks Nutritionist Jacqueline Alwill    is here to help with some hot tips on how to boost your family’s gut microbiome and immunity this winter.

“Your ‘gut microbiome’ is made up of the trillions of microorganisms that live in your intestine. These microorganisms, mainly made up of bacteria, play a key role in digesting the food you eat, helping you to absorb and synthesize nutrients,” Jacqueline explains. 

“But these little critters are even more amazing because they also play a key role in processes extending beyond our gut including our metabolism, immune function as well as our brain and mood.”

“There are many different factors that influence the type and amount of bacteria we have in our gut and diet is one of the key ways we can ensure our microbiome is balanced, active and healthy to ensure our immune function is working as well as it can especially as we head into winter. An imbalance of bad gut bacteria essentially confuses the immune system meaning it won’t correctly identify and fight the bads guys like cold and flu when they arrive.”

“For kids, this is especially important. They actually inherit our microbiome at birth and the first four to five years of life is when their microbiomes are really getting established so fostering a healthy gut foundation now will set them up for life,” explains Jacqueline.

Boosting and supporting your microbiome doesn’t have to be a chore. There are simple and easy ways to give your gut health a boost:

Remedy Kombucha Ginger Lemon

1: Mix it up! Variety is the spice of life.

Maybe your kid went through a ‘white food’ only phase? I hear you. But there are ways to ensure your child still eats a variety of foods. The more diverse their diet, the better their microbiome. A mix of raw and cooked foods is ideal, so try a raw rainbow salad plate, a big bowl of veggie soup (try   cauliflower soup.    if they’re still in that white food phase), a handful of trail mix, or veggies with hummus.  

2: Introduce some easy fermented foods to boost beneficial bacteria

Not sure whether your kids will give fermented foods a go? There are plenty of ‘gateway’ fermented options to try: pickles in a burger, miso soup (or maybe my miso caramel banana muffins), kefir, a kombucha spider made with a kid-friendly   raspberry lemonade   flavour and ice cream, even good old Greek yoghurt is a winner for upping beneficial bacteria. For the more adventurous you could try a baked sweet potato topped with kimchi and grated cheese. Fermented foods are a great source of probiotics. 

3: Pump up the prebiotics

You’ve heard about probiotics but PREbiotics are just as important. Think of prebiotics as the food your good gut bacteria needs to thrive. Plant-based and wholegrain foods are your best source including bananas, watermelon, nectarines, white peaches, onion, garlic, leek, asparagus, Jerusalem artichokes, snow pea and green peas. Legumes are also great so aim to incorporate chickpeas, red kidney beans, lentils and nuts and seeds in meals. Try a Mexican night with my    Bean Chilli   served with either potatoes or wraps. 

4. Get dirty

You read that right - get outside and enjoy life outdoors. Outdoor play is vital for a healthy microbiome so whether it’s a bush walk, playground hangs, a game of organised sport or a ride around your neighbourhood make sure you get out and about. Better still, let your child get dirty and play with soil, as soil and plants house trillions of microorganisms. This can help build their immune system so they can fight any germs that come their way. 

Remedy Kombucha 1.25L

Peek inside a nutritionist’s pantry!

It’s getting chilly and rightly time to stock up on the GOOD stuff! But before you go out and buy a great wall of bog roll again, make sure you first have the basics on hand to create healthy and affordable meals at the ready this season.

Sadly, there’s only so long you can survive off those 2-minute-noodle wonders, and it’s time to get back to good N-U-T-R-I-T-I-O-N. Remember that crazy word? Rhymes with a beautician (the real heroes we’ve missed).

To help get us back into the swing of things, Remedy Drinks Nutritionist Jacq Alwill has been kind enough to share the multipurpose pantry staples she stocks up on at the supermarkets to make meals FULL of nutrition and flavour. Take notes.

Remedy

GRAINS & PSEUDO GRAINS 

“Grains are a wonderful source of B vitamins, fibre and carbohydrates for sustained energy and to help our brains function at their absolute best, the top grains to have on hand are basmati or brown rice, buckwheat, pure buckwheat soba noodles, quinoa, quinoa flakes, oats and barley.” Jacq explains. Try porridge for breakfast, a salad loaded with quinoa for lunch and hearty dinner with rice or noodles!

LEGUMES & BEANS 

Thanks to the popularity of going meat-free (even for one day a week), legumes and beans are key– and they’re cost-effective, versatile and filling. “Legumes and beans will satiate your appetite and fuel your body with plant-based proteins. They provide essential amino acids our bodies need to synthesise proteins and for growth, development and repair.” If you’re not sure which to take home, Jacq recommends brown lentils, chickpeas, kidney beans and butter beans. If you’re buying them dried, try puy lentils, red lentils or split peas.

FERMENTED FOOD & DRINKS 

Fermented foods and drinks are the true long-life pantry heroes! Jacq suggests keeping an eye out for kimchi, sauerkraut, miso, yoghurt and fermented drinks at the supermarket AKA   Remedy Kombucha,    Remedy Switchel,    Remedy Sodas and    Remedy Kefir. “Fermented goods are some of the most delicious ingredients you can stock up on and store for later. Through the fermentation process, they produce beautiful bacteria best known to us as probiotics to support our immune health. How? They feed the gut flora so it can flourish and absorb the nutrients in our foods.” We’ll CHEERS to that. 

OIL, VINEGAR, & CONDIMENTS 

Don’t skimp on oils, vinegar and condiments. What you’re cooking with should taste great! “Using high-quality oils not only add flavour to dishes, they can also be a source of high-quality fats. Extra-virgin olive oil, unrefined coconut oil, macadamia oil, sesame oil and ghee are all great to have. Balsamic vinegar and apple cider vinegar will transform any salad while helping curb sugar spikes and aiding digestion” says Jacq. Tamari and fish sauce are great for adding flavour to stir-fries and Asian cuisines. Tahini, almond butter, peanut butter or cashew butter can be used in baking, simple salad dressings, and if you just can’t help yourself, eaten by the spoon! 

Deluxe Plant-Based Burgers

Finally scraping the barrel of iso-recipe ideas? We're in the same boat. One more curry and we may just have a new turmeric-coloured wallpaper on our hands. It's either that or the beans get a spin in the microwave again. Luckily our main gal and Remedy nutritionist Jacqueline Alwill came in to save the day with this banger of a burger recipe. Plant-based deliciousness which uses simple ingredients and is oh-so easy to make (it also happens to go REAL well with a Remedy Ginger Beer). Get on it!

Deluxe Plant-Based Burgers by Jacqueline Alwill

Gluten Free, Dairy Free, Vegan
Serves 4

Ingredients

  • 1 tablespoon ground flaxseed 
  • 1 cup (200g) frozen peas, defrosted 
  • 1 cup (200g) cooked chickpeas or tinned, rinsed and drained 
  • 1/2 cup (70g) cooked brown rice 
  • 1/2 cup (48g) almond meal 
  • 1/4 cup (60g) caramelised onion 
  • 2 tablespoons (40ml) extra virgin olive oil 
  • 2 tablespoons finely chopped parsley 
  • 2 tablespoons finely chopped coriander (or your herb of choice) 

Method

1. Start by making the flax egg. Combine ground flaxseed with 2.5 tablespoons water in a small bowl, mix and set aside.

2. In a food processor combine defrosted peas, chickpeas, brown rice, almond meal, caramelised onion and oil and pulse to chop a few times. Add flax egg and blitz briefly so the mixture comes together but you can still see small pieces of peas and chickpeas.

3. Shape into 4 even sized burgers approximately 10cm in diameter, pop on a plate, cover and set in the fridge for 20 minutes.

4. Heat the oven to 180°C and line a large baking tray with greaseproof paper. Place burgers on baking tray, spray lightly with extra virgin olive oil and bake in oven for 40 minutes.

5. Team with your favourite burger bun (bread or lettuce) and choice of juicy burger extras - pickles, hummus, mustard, beetroot, tomato, sprouts, onion, kraut and serve with sweet potato wedges for extra delicious trimmings. 

Easter Bunny Bread

Looking for a healthier option this Easter that's DAMN tasty? Remedy nutritionist Jacqueline Alwill whipped us up this Easter Bunny Bread we couldn't help but share! 

Easter Bunny Bread by Jacqueline Alwill

Gluten Free, Vegetarian
Makes 1 loaf, serves 8-10

Ingredients

  • 1/2 cup extra virgin olive oil 
  • 3 free range eggs 
  • 1/2 cup coconut sugar or 1/3 maple syrup 
  • 2 tsp cinnamon 
  • 1/2 tsp nutmeg 
  • 2tsp gluten free baking powder 
  • 1/2 tsp bicarbonate soda 
  • 1/2 cup (75g) dark chocolate, roughly chopped 
  • 1/2 cup sultanas 
  • 2 cups grated carrot 
  • 1 1/2 cups (225g) gluten free flour or spelt flour (for those not gluten free) 
  • 1 cup shredded or flaked coconut

Method

1. Preheat oven to 170c and line a loaf tin (12x24cm) with greaseproof paper.

2. Whisk together olive oil, coconut sugar, eggs, spices, baking powder, bicarbonate soda in a large mixing bowl until creamy.

3. Add dark chocolate, sultanas, gluten free flour and grated carrot and mix to combine. Pour into lined loaf tin and place in oven to cook for 45-55 minutes.

4. Cool in tin for 20 minutes then transfer to a wire rack to cool completely before slicing and serving! 

Easter Bunny Bread by Jacqueline Alwill

Coconut Water Kefir Overnight Oats

Who said breakfast had to be boring? Our Remedy nutritionist Jacqueline Alwill has done it again with this delicious recipe for Remedy Coconut Water Kefir Overnight Oats! If you're a meal prep lover this dish will have you sorted for 4 breakfasts whilst looking like something straight out of your favourite influencers Instagram feed. 

Coconut Water Kefir Overnight Oats by Jacqueline Alwill

Dairy Free, Vegan
Serves 4

Ingredients

  • 1 1/2 cups (160g) rolled oats 
  • 2 cups (500ml) Remedy Coconut Water Kefir Pure
  • 2 teaspoons (10ml) vanilla 
  • 1 cup (80g) shredded unsweetened coconut 
  • 1/2 cup (75g) raw cashews, chopped

Method

1. Combine all ingredients in a bowl and mix to combine. Cover and place in fridge overnight to soak.

2. Serve with coconut yoghurt and your choice of seasonal fruits. 

MUNG BEAN PUMPKIN KALE SALAD WITH TAHINI DRESSING

And just like that, we’re in 2020. Forget reflecting on 2019 (and that bad lower back tattoo... Becky) and embrace the New Year cheer. With eating better at the top of our resolution lists, we asked our good mate, and Remedy nutritionist Jacqueline Alwill to throw us her salad to end all salads. So if you’re 15 days deep into a plant-based diet or want to make friends with salad for once and all - try this Mung Bean, Pumpkin & Kale salad today. It’s easy. It’s delicious. It won’t disappoint!

Mung Bean Pumpkin Kale Salad with Tahini Dressing by Jacqueline Alwill

Gluten Free, Dairy Free, Vegan
Servings: 4 - 6 as a side

Ingredients

  • 1 cup of mung beans, cooked until tender
  • 2 cups marinated kale
  • 2 stalks celery, diced
  • 1/4 cup mixed toasted sunflower seeds and pepitas
  • 1/4 cup chopped almonds
  • 2 tablespoons lemon juice + 2 teaspoon finely grated zest
  • 2 tablespoons extra virgin olive oil
  • 1/2 cup mint leaves or other herbs on hand- coriander/parsley will work well, finely chopped
  • 2 cups cooked pumpkin pieces
  • 1/4 cup dukkah
  • 1/4 cup tahini
  • Sea salt & black pepper

Method

1. Toss cooked mung beans, marinated kale, celery, sunflower seeds, pepitas, almonds, lemon juice, zest, evoo and herns in a bowl with a good pinch of salt and black pepper. 

2. Lightly toss through the pumpkin. 

3. Arrange half the salad on a serving platter, sprinkle with half the dukkahand half the tahini then repeat and serve. 

*If you can't find dried mung beans, chickpeas work just as well. To marinate kale: pull leaves from the stem and chop into bite sized pieces, then place into a bowl. Drizzle with lemon juice, add a good pinch of sea salt and massage into leaves to marinate and tenderise. 

Switchel say-what-now?

Have you heard about our new drink, Remedy Switchel? What even is a Switchel you ask? Allow us to explain...

Switchel the newest member of the Remedy family. But it’s not really all that new. It’s actually kinda old school.

It’s fizzy, a little fiery and super refreshing, made with raw organic apple cider vinegar and fresh organic ginger. And like all Remedy drinks, it naturally contains no sugar.

Read More

Happy drinking with Destination Happiness

If there's one thing we never get sick of doing around here (aside from making tasty live cultured drinks - duh), it's sharing our love for kombucha, how we make it and why it's so darn good for you.

Which is why we were especially stocked recently to host the team from Channel Nine's Destination Happiness in our Remedy kitchen to give host Angie HIlton a crash course on Kombucha, including a little DIY tutorial, featuring our amazing Remedy Nutritionist, Jacqueline Alwill. 

Read More

WHAT THE HECK IS A FINGER LIME?

We love a good native Aussie ingredient at Remedy. Which is why we jumped at the chance to include one of our absolute faves - the finger lime - in our new Remedy Switchel line up.

If you haven't heard of this ripper little local fruit and are wondering what the name is all about, it's pretty simple. It's a lime-like fruit that's shaped - surprise surprise - a little like a finger!

To help fill you in on more of the detail, we've called in our go-to experts on all things native Australian super foods, our mates at The Australian Super Food Co.  Founder and head dietitian Hayley Blieden gave us the low down.

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5 WAYS TO HEAL YOUR GUT AT EVERY MEAL (PLUS A RECIPE!)

When you sit to eat your meal are you comfortable or anxious about how it’s going to make you feel? Do you take it slowly and chew each mouthful or inhale it? Do you wonder why your digestive system doesn’t feel quite right? Do you know how to create a meal that can ease the pressure of digestion and work on healing your gut?

Read More

Why is ginger so good for you?

It may take no convincing to ask you to eat a few more berries, they’re sweet, delicious little bursts of nutrition but ginger on the other hand can be a touch trickier.

By contrast to the sweet delight that is the berry family, ginger is strong in flavour with a zing and kick. And, whilst we know berries are some of the richest known sources of antioxidants to protect our bodies from the effects of stress, illness and well, let’s face it life in general, our ginger nutrient factoids might be a little rusty.

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7 TIPS FOR MINDFUL EATING

It’s easy to find yourself caught up in the rush of life and lose sight of the simple things like sitting, being engaged and mindful with your eating. Let’s take a moment to refresh that practice…

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Sneak a peek inside a nutritionist’s fridge

There’s no use denying it. We all love a good snoop.

And while we certainly aren’t innocent of falling down a rabbit-hole of on an old flame’s insta account or losing a couple of hours trawling for interior inspo on design blog home tours, here at Team Remedy our fave place to snoop is… a fridge.

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How to swap meat for veggies

Forget life-changing diets. Living a healthier and happier life can be achieved through baby steps: a little switch-a-roo here and a swap-a-roonie there. For example, with drinks it might be ditching a softie with your sushi and switching to a Remedy, or swapping some wine-time for a booch-break.

Same goes for food. One of the simplest changes you can make is one we've all heard before: eat more veggies. Easy said, but not always easily done, we get it. So we thought we'd share this handy guide from our Remedy Nutritionist, Jacqueline Alwill for upping your plant-based intake by swapping out meat for veggies. This post was originally published on Jacq's blog on her website The Brown Paper Bag. Pop over there for stacks of delicious recipes and advice on all things real healthy food and nutrition.


Over to you, Jacq!

Whether you’re a vegetarian or an avid meat eater, to be honest we can all do more eating of plants. However, it can be tricky if you’re not quite sure where to start right?

Here are a few ideas for making your old favourites (burgers, lasagne, stews, eggs and bacon) without sacrificing flavour and certainly no jibbing on the nutrition either – plants are abundant!

BURGERS

Because veggie burgers are insane and one of the yummiest way to get your fix without meat. Try:

    • Whole grilled field mushrooms
    • Chickpeas and sweet potato with herbs
    • Sliced haloumi – grilled, golden and stretchy mmmm
    • Lentils with herbs, brown rice and egg
    • Mixed grains – barley, brown rice, oat, peanut butter and herbs

 

LASAGNE

Family favourite right? Try:

    • Lentils for the mince in a 1:1 swap (cooked lentils to raw mince).
    • Grated veggies such as carrot, beetroot, parsnip and pumpkin, sauteed with herbs where mince was.
    • Sauteed mushroom and eggplant.

 

STEWS

Made for upping the veggie intake! Try using:

    • Chickpeas
    • Lentils
    • Kidney bean – lentil, kidney and black bean all work a treat in vegetarian chilli with guacamole.
    • Black bean.
    • Butter bean.

 

CURRIES

Spice up the ante… Try:

    • Combos of root vegetables such as pumpkin, sweet potato or carrot with nuts including almonds and cashews to create a sustaining curry with a good combo of fats.
    • Tempeh or organic tofu – you can now find soy free tempeh in lots of health food stores – I’ve come across Byron Bay Tempeh (tried the chickpea one) and their range is fab.
    • Bean combinations again – lentils, chickpeas, butter beans as above – but don’t forget the beautiful dhals you can make using moong dhal, yellow or red split peas too! There are a few dhal recipes on the Brown Paper Bag blog here.

 

BREAKFAST AND LUNCH ‘EXTRAS’

If that’s the right way to put it but let’s take a look at those. Try:

    • Bacon – order a side of sauteed spinach, avocado, spiced beans, grilled tomato, mushrooms and other such delicious plants, but try to just keep to your 1-2 slices of bread, we don’t need to put so much bread into our diet if we are moving to vegetarianism cheese – for sandwiches, wraps, etc – if you are moving toward a more vegan dietary approach – up the ante with sprouts such as alfalfa, mung and chickpea, and a good smear of avocado. #avomakeseverythingbetter
    • Creamy dressings – go for simple vinegar and oil based, or those made with coconut or natural yoghurt (if not vegan), avocado, nut butters and tahini make for delicious dressings too.

 

And a final word, if your intention is to move more toward vegetarianism but you still find yourself craving a steak, or lamb cutlets, don’t punish yourself and feel guilt, perhaps a flexible approach (flexitarian) is for you? Better to feel relaxed and content eating than anxious.

Images by Jacqueline Alwill for The Brown Paper Bag.

Roast Cherry Ripple Semifreddo

One of the perks of having the lovely Jacqueline Alwill from The Brown Paper Bag on board as our Remedy Nutritionist is an inside line to her AH-FREAKIN-MAZING whole food recipes.

We were obviously beyond excited when she was inspired by the launch of our new Cherry Plum kombucha to create a delicious, refined-sugar-free sweet treat that celebrates cherry in all its glory.

This recipe was originally posted on The Brown Paper Bag. Pop over there for stacks of delicious recipes and advice on all things real healthy food and nutrition. Over to you, Jacq...

"Remedy’s Cherry Plum Kombucha is deliciously sweet without being too much so, and on these hot summer days the perfect accompaniment for an icy treat – enter ROAST CHERRY RIPPLE SEMI FREDDO – enjoy!"

Ingredients

  • 1 cup Greek yoghurt
  • 1 cup ricotta
  • 1/2 cup full cream milk
  • 1/3 cup honey
  • 2 teaspoons vanilla extract
  • 180g cherries, seeded and halved

 

Method

  • Preheat oven to 180C and line a baking tray with greaseproof paper.
  • Place cherries on tray, drizzle with 2 tablespoons honey and place in oven to cook for 30 minutes.
  • Once cherries are cooked, remove from oven and allow to cool.
  • Make the ice cream by placing greek yoghurt, ricotta, full cream milk, honey and vanilla in a large mixing bowl and whisk together well.
  • Pour half the ice cream into a 1L container, swirl through half the cherries and repeat.
  • Wrap with glad wrap and place in freezer to set over night.
  • Remove and allow to thaw slightly before serving.
  • To serve either flip out of tin and slice or scoop and serve with roast stone fruit.


Serves 6 - 8

Banner image by Jacqueline Alwill for The Brown Paper Bag.

Top five health benefits of native Kakadu plum

The term 'superfood' gets bandied about pretty liberally these days. We totally get it if your first inclination to any mention of superfood is the eye rolling emoji.

BUUUUUUT... we feel it is our duty to stand up for one little humble Aussie battler that is really truly madly deeply deserving of the term: the native Kakadu plum. It's no coincidence that this humble little fruit is one of the stars of our fancy-pants new flavour, Cherry Plum. Not only does it taste great, but it's also super good for you!

Now, let's first establish that Kakadu plum probably doesn't fit what you imagine a plum to look like. For starters, it's green. Some say the it looks and tastes more like an English gooseberry. It tastes a little more tart, and it smells a bit like stewed apples and pears, with some citrusy, musky notes thrown in too.

So, why the superfood status? To get the lowdown on the health benefits of Kakadu plum, we had a yarn with Hayley Blieden, founder of Australian Superfood Co, who we work with to source our Kakadu plums. Hayley is an Accredited Practising Dietitian and Nutritionist (BNutDiet, M.B.A.)  and she is super passionate about native foods and their nutritional benefits. Based on her wisdom, we've narrowed the health benefits down to a top five...

1. It's chockablock full of Vitamin C:

Kakadu plum contains the highest recorded levels of Vitamin C of any fruit in the WORLD. Seriously. We're talking 100 times the Vitamin C content found in an orange!

2. It's rich in antioxidants:

Kakadu plums are 5.2 times more potent than blueberries when it comes to antioxidants.

3. It's medicinal:

The world is finally waking up to what indigenous Australians have known forever, which is that the kakadu plum has antifungal and antiviral properties.

4. It packs vego-friendly muscle:

Kakadu plum is an excellent source of iron and Vitamin E, good news for our vego friends who are sick of being asked "but how do you get your iron?"

5. It's full of folate:

Kakadu plum contains 110 micrograms of folate per 100 gram – the same amount found in broccoli.

Pretty amazing list there, huh? If you're still sceptical, perhaps it would help to know that this ain't no fad. Hayley explains that Indigenous Australians have been all over Kakadu plum for a long, looooong time.

"Considered a gift of the Dreamtime, the Kakadu Plum has been an important food and medicine in Northern Australia for millennia" says Hayley.

"From March to June, the local people harvest and consume this energising, thirst-quenching fruit. Throughout the rest of the year, the tree sap is consumed to treat joint inflammation, whilst the bark is applied to the body to treat burns, rashes and infections."

If you're keen to know more, pop over to Australian Superfoods website here

Four reasons to drink kombucha

Maybe you tried it, liked it, and now want to start converting others? Perhaps you’re still tossing up whether to take the leap to try something new and you want to make sure you’re not buying into some fad. Or maybe you just need some cold hard facts to be convinced.

We’re here to help. We’ve taken all the hype and simplified the science to tell you what’s up...

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Top tips: 7 Foods to Fight the Flu

We're so lucky to have Remedy Nutritionist, Jacqueline Alwill on hand to offer guidance and advice on all things health and nutrition.  But we're all about sharing the love around here, so don't think we're going to keep all of her top tips to ourselves!


One of our favourites is this hit list for your shopping list to help you get through the next flu season unscathed.

7 Foods to Keep your Health in Good Nick

…and avoid winter lurgies


by Jacqueline Alwill

When the winter hits I have the pantry and fridge loaded with all my remedies to ward off any of those winter beasts (read : sickness) and even the hint of a sniffle. It’s a kitchen stock up, protocol if you will, I’ve used with lots of families and individuals whom I’ve treated in my nutrition practice too. We have an abundance of incredibly nutritious foods at our fingertips that we can use as our medicine, so there is no reason we shouldn’t right?

FERMENTED FOODS

Top the list, because they feed and fuel the bacteria in our gut so we can thrive. In nutrition we learnt first and foremost, (and as you may be understanding increasingly as it comes into the media spotlight – hurrah!) the gut is the seat of our health. If we attend to the integrity of our gut, health, energy and vitality flows.

Fermented foods come into play because they are the richest food sources of pre and probiotics (a team of gut feeders) and enzymes. We need these nutrients not only to feed the good bacteria in our gut, but so our bodies can then combat the bad bacteria we come into contact with increasingly over winter.

What many people do however is go through winter, unprepared until they get sick, then after 2 weeks feeling rotten, a trip to the doctor and a course of antibiotics, decide they’ll turn to their kitchen and food for support. If we flip this, we put ourselves in a much better position to avoid getting sick, doctors visits and the damage a course of antibiotics does to our liver and digestive system. So when next you hit the grocery stores or however you do your shop, be sure to top up on the key fermented foods and integrate them daily to be one step ahead of the game.

Fuel with these key fermented foods:

Kombucha:

Remedy is my preference. I’m a nutrition partner with Remedy Kombucha because the quality of their product is superior to other kombucha in the market. Not only is it the only kombucha brand in Australia to have close to 0g of sugar, (this comes as a result of their fermentation process) but Remedy are constantly testing, researching and increasing the quality and quantity of the live beneficial bacteria in their blend.

Sauerkraut and kimchi:

Purchase these from the fridge of your health food store / independent grocer and aim for an organic brand. Integrate these into your diet daily if possible through fritters, wraps or simply on the side of your steamed veg, salad or soup. I’ve been known to have a small portion of kraut just on its own pre dinner as a snack, and I’m sure I’m not the only one.

Miso:

Is a heavenly little cup of warmth over the winter months and as a fermented soy bean is another great source of probiotics and enzymes.

 

CITRUS FRUITS

An oldie but a goodie – the citrus fruits! A few reasons why you want them sitting on hand and how to consume them as well. Citrus fruits are a seasonal winter fruit. Important stuff this eating for the season business and even more so as increasingly fruits and vegetables become available year round as a result of imports. Mother nature however recognises the change in season and enriches her produce – lemons, limes, oranges, grapefruit – with the vitamins we need including supercharged antioxidant, Vitamin C, in order to support our bodies and their fight against colds and flus! Eat them in winter!

And, to note, I say eat as much as possible when it comes to the sweeter variety here such as oranges. Whilst it’s tempting to juice a bunch of oranges and have a big glass, the benefit to our bodies and extraction of vitamins actually comes through eating the whole fruit, including all the juicy fibre. Fibre for gut health, vitamins from the whole fruit and also so that we avoid the big dump of (fructose) sugar that comes from simply juicing. Lemons are a bend on the eat the whole fruit rule. Few of us would want to anyway. So with lemons aim to use them every day throughout these cold months. Wake with the juice of a lemon and some warm filtered water to cleanse, kickstart and fire up the vitamin and antioxidant status in your morning, squeeze liberally over salads and steamed vegetables, fish, chicken, you name it. Have the bowl of citrus as a source of nutrition in your kitchen always.

BONE BROTH

Up there with fermented tea (kombucha) as an old remedy (pardon the Remedy booch pun) used for restoring the body to good health. As we now readily have many brands of beautiful organic bone broths available to us, you can purchase and keep in the fridge or freezer should the time not be available to slow cook your own. And that’s perfectly fine. We do not all have hours on a weekend to spend simmering away, when you can do so, but if it doesn’t allow aim for high quality that will deliver a broth rich in nutrition.
 

HERBAL TEA

Because it’s so easy to forget to drink plain water when it’s cold isn’t it? We’ve all been guilty of it. Water and the hydration of our cells is key for energy and immunity. We can live for days without food and survive but our cells cannot function and communicate effectively without H20. Stock up with some herbal (not caffeinated as the caffeine acts as a diuretic) teas in the cupboard.

Simple hydration in the herbal tea department can include:

  • peppermint tea – lovely digestive
  • liquorice tea – great for a sweet hit
  • chamomile – calming and soothing
  • ginger – digestive and immune boosting
  • passionflower – or a chamomile passionflower blend, for more restful sleep

 

DARK AND LEAFY GREENS

For life! As a nutritionist I will never let up on telling people to eat their greens and be creative with how they eat them. Blend them into soup or smoothies (aim to drink smoothies at room temp in winter so as to not chill the body or digestive system), steam veggies at night instead of eating salads, pop them in your eggy fry up at brekky, whatever and however is a great way to get those greens in.

Stock the fridge with these top players:

  • spinach
  • kale
  • broccoli
  • chinese vegetables
  • fresh herbs
     

MANUKA HONEY

An important one to mention particularly at present when I see more supermarkets with Manuka sitting on their shelf. There is admittedly some clever marketing going on around the Manuka ingredient and therefore it’s easy enough to think you’re buying something with nutrition / medicinal benefit when the reality is you may not. Look out for the Manuka MGO (methylglyoxyl) potency stamp. MGO is the main antibacterial ingredient in the Manuka. This stamp is the MGO number with a + sign on the packaging of good quality Manuka you may pick up. The numbers vary greatly. That which you can eat is generally between 100-400 MGO, higher than that have a strong medicinal effect 400 and above.

GINGER

Finally, our humble little root in the fruit and vegetable drawer, ginger. A circulatory stimulant (goodbye cold hands and feet during winter), digestive aid and powerful immune booster. There are so many ways you can use this root in your cooking as a medicinal food. To top the list, warm and soothe the body, think curries, soups, carrot and ginger juices, or a simple ginger, lemon and honey tea.

Because proactive is of greater benefit than being reactive when it comes to health, I encourage you to fill the pantry and fridge with these ingredients and keep close to you always…

'Let food be thy medicine and thy medicine be thy food' (Socrates)

 

This post was originally published on The Brown Paper Bag

Banner image credit: Jacqueline Alwill for The Brown Paper Bag.

Introducing our Remedy Nutritionist

We are so proud to have the one and only Jacqueline Alwill on the Remedy Kombucha team as our official nutritionist to provide qualified and trusted advice on issues relating to the health and wellness benefits of kombucha.

Jacqueline is a not only a nutritionist of course. She's also an amazing whole foods cook, loving mum and all round ace human.

We reckon she’s the perfect fit for our team because she is passionately committed to improving the health, wellbeing and happiness of all individuals. She’s all about sharing good health with everyone around her in a way that is positive and inclusive, or as she puts it:

“I love giving people an experience in food, health and wellness that makes them feel excited, empowered and happy to start and continue a journey to optimal health”.

Jacq is also the founder and director of The Brown Paper Bag, who offer a wide range of food and health related services and experiences. Her philosophy in health lays the foundations for the experience clients and the community have in her practice, workshops and the food they cook and taste. As it seems with so many inspirational entrepreneurs-with-heart, the seed for Brown Paper Bag was sown at a young age. After establishing an early love affair with food, she found her family couldn’t keep up with her cooking ventures, so she would bundle little treats up in a brown paper bag and share them with her friends and neighbours. This concept is what brought The Brown Paper Bag to life and to its strength today: making delicious, wholesome food, enriched with wonderful nutrition and sharing the experience with those around you.

“When you have a taste of just how good healthy is, really, there’s no reason to look back. A good diet and healthy food, doesn’t have to ever be boring or complex, it’s a space to find your creativity, learn and share a truly incredible experience in food and health.”

Jacqueline has worked on numerous campaigns in nutrition and health for The Cook’s Grocer, Tetley Tea, Brita, Breville Australia, Australia Beef (MLA), Jurlique, FIVE:AM Organics, Bioglan Superfoods and more.

She is also a highly regarded media contributor, offering her knowledge and insight to to RUSSH magazine, Sporteluxe, Men’s Health, Cleo, Dolly, Good Health, Prevention, GMHBA, FMTV and more.  She also joins the panel on Channel Seven’s The Daily Edition, The Morning Show, The Project and Sky Business News frequently to spread the message of nutrition and health.

We look forward to sharing lots more from Jacq with you very soon, including insight into the health benefits of kombucha and other fermented foods, other nutrition advice and tips and - most imporantly - some of her delicious recipes!