Now the year is coming to a close and we’re right in the midst of the festive season, let’s not lose touch of all the hard work we’ve put into 2018. So let’s finish it with a bang, celebrate and feast on all great things plant-based too. Want to know how? Read on friends!
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?
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.
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…
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.
We recently read a stat that blew our kombucha-loving minds.
It wasn’t so much that Australians are consuming too much sugar. We knew that. In fact, it’s part of why we are so damn proud to offer an alternative that’s not only tasty and naturally free from sugar, but also genuinely good for you.
One of the first questions Team Remedy is often asked by someone who's never tried kombucha before is: "what does it taste like?".
We get it. Trying anything new can be a little daunting. You want to know what you're in for.
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!
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
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.
Made for upping the veggie intake! Try using:
- Kidney bean – lentil, kidney and black bean all work a treat in vegetarian chilli with guacamole.
- Black bean.
- Butter bean.
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.
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!"
- 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
- 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.
Christmas and the festive party season is a minefield if you're trying to stay healthy.
First, there's the food: the chocolate gifts; the fried party food; the moreish nibbles; the all-you-can-eat buffet style meals. Urgh, so good. Yet, so bad.
Then there's the DRINKS. Every occasion seems to come with a reason to say cheers. But if you don't drink, trying to avoid alcohol or just need a night off, the non-boozy options are usually sugar bombs, tasteless or downright boring (another sparkling water, anyone?).
Thankfully, you've now got another option: Remedy to the rescue. Our kombucha is packed with goodness (live cultures and organic acids!), naturally contains no sugar and is tasty to boot! But if that's not enough, here are five more reasons to skip the booze and choose booch this festive and party season:
1. Improve your gut health
If there’s one thing that makes healthy living harder than booze during the silly season, it’s food. Kombucha aids digestion and improves gut health by balancing out bad bacteria with lots of all-natural good stuff, thanks to live cultures and organic acids and digestive enzymes.
2. Stock up on your antioxidants
While it will never fully cure a hangover, if you do slip up and are a feeling a little under the weather, Remedy is a good choice for the next day's recovery. One of the causes of hangover symptoms is the release of free radicals in your liver. Our kombucha is teeming with naturally occurring polyphenols – nutrients which are rich in antioxidants that scavenge for free radicals in the body and prevent them from causing cell damage.
3. Achieve a natural energy boost
If you do party a little too hard and need a boost the next day, reach of a Remedy rather than a coffee or softie. Kombucha provides a natural energy boost without crash and burn of caffeine or sugar.
4. Regulate your appetite and kick-start your metabolism
The natural organic acids in Remedy are proven to help regulate your appetite. There is also growing body of evidence that naturally occurring live cultures, good bacteria and other microbes in the body can boost your metabolism and influence weight.
5. Feel and look good - inside and out
The term "beauty starts from within" is probably more true than you realise. It's been proven that the health of your gut can have an impact on so many other parts of your body, including your skin and your mental health. So whether you're wanting to look good for that NYE party or feel good
Do you ever wonder, "How much kombucha should I drink?" and "How often should I drink kombucha to get the best results?" OR "HAAALLLP! I'm addicted! Can you drink too much!?"
Remedy Nutritionist, Jacqueline Alwill is here to give you the answers you need.
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 in their antioxidant capacity the blueberry.
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. And if you're wondering how to get more Kakadu plum into your diet, Remedy Kombucha Cherry Plum is a nice start ;)
We’ve all been there. That awkward feeling when everyone else is all over something and you have absolutely no idea what they are on about. The latest Netflix true crime doco. That festival in the middle of nowhere. The hippest place to get avocado on toast. It's too late to ask. Or you can't be bothered. But you really want to know.
Which is why we are here with the definitive guide to the question: what on earth IS 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...
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?
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:
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.
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.
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.
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.
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:
- chinese vegetables
- fresh herbs
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.
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.
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!