The GREAT Sydney AIP Resource Page

Tags

AIP, AIP Resources Sydney, Ancestral Diet, Autoimmune Protocol, Farmers Markets, Grass Fed Meat Sydney, Health, Nutrition, Paleo

(Image from here)

This week’s Autoimmune Connection is all about following the Autoimmune Protocol internationally.

Hosted by Rory over at The Paleo PI, it also features Astrid from Heal Me in the Kitchen, Catharina from Paleo Feest, and yours truly from TSL-central! We’re taking this global, baby!

You can check out the vid’ here:

And, if you enjoyed the video, please subscribe to the series and consider forwarding the link?

I gotta’ say, it’s so much fun getting to connect with other AIP bloggers from around the world.

And, it’s clear that this autoimmune protocol movement is growing, as more and more of us implement diet and lifestyle changes to manage our autoimmune symptoms. The very best thing about connecting with fellow AIPers is that I hear stories of success every week. So very inspiring.

 The best kind of happiness is a habit you’re passionate about. (Shannon L. Alder)

It must be said that starting out on the protocol can be a little daunting. Especially at the beginning. So, I thought I’d start a new page on the blog. A page dedicated to resources I use to help me stay the course while on the AIP.

Some of these, I mention in the Autoimmune Connection recording above. Some I thought of after the recording was made. And, some I’ll add as I think of them…

 Happiness is the only thing that doubles when you share it. (Albert Schweitzer)

So, without further ado, and in no particular order, here goes:

G.R.U.B. (Vaucluse) (aka Grass Roots Urban Butcher) – Dominic and his team at G.R.U.B offer a full-service butchery (and then some). All of their meat is grass fed and finished. It’s always an experience to go in and chat to whoever is behind the counter.

These guys are passionate about their product AND they deliver to Sydney, Central Coast and Newcastle customers, and across a number of other NSW locations. They can even deliver to the ACT and Southern Highlands.

Feather and Bone (Marrickville) – Laura and Grant of Feather and Bone source their product directly from local farmers and producers in NSW who are committed to nurturing the health of the land and the plants and animals it sustains. They only buy whole bodies direct from the farmer. The bodies arrive whole at their factory where they cut and pack to order.

Available for home delivery or pick up from the Marrickville base camp, all produce is as free from chemicals and hormones as it was from cages and pens.

Linga Longa (country NSW) – I met Greg and Lauren at Eveleigh Markets. Honestly? – they are the main reason that the team at G.R.U.B. and Feather and Bone don’t get more of my business. Here at Casa TSL, we are addicted to their pork! They also make great 100% pure beef snags.

All Linga Longa beef is grass fed-certified with no artificial growth stimulants or antibiotics. Their pigs are free range and grain-free. You can get farm fresh beef and pasture raised pork delivered from the paddock to your door. All products delivered from Taree to Wollongong.

Greg & Lauren from Linga Longa Farm
(Image by TSL)

Eveleigh Market (Newtown)– If you’ve been following TSL for a while, you’ll know that Eveleigh’s weekly farmers market are where I go to shop. I love it. It’s on every Saturday from 8am – 1pm. It’s puppy friendly. And, it’s under cover. See you there!

Local NSW based farmers and artisan food producers bring fresh and seasonal produce they grow, rear or make direct to the Market for sale to the public. The Market is home to over 70 regular stallholders who sell a wide range of farm fresh products, from source to hub. You can find a variety of goods including seasonal fruit and vegetables; organic produce; beef; lamb; pork; poultry; smoked fish; and olive oil.

SMH Growers Market at Pyrmont – Held on the first Saturday of every month, the Sydney Morning Herald Growers’ Market turned 17 years old in 2015.

It features more than 70 producers’ stalls selling everything from fresh fruit and seasonal vegetables to venison, lamb, beef, rare-breed pork and seafood. It’s bigger than Eveleigh BUT only held monthly and is subject to the elements!

iHerb (online) – iHerb sells nutritional supplements and other health products. They reputedly carry one of the largest selections of high-quality nutritional products in the world. And, despite the fact that they are US-based, they offer extremely reasonable prices and cheap shipping.

I buy most of my supplements through iHerb.

GPA Wholefoods (Australia-based, online) – aims to provide Australia with the highest quality, nutrient-dense whole foods available world-wide.

The foods they sell are all derived from whole foods. They are free from additives, binders and fillers. There are no synthetic vitamins or minerals. Great resource.

Kitsa’s Kitchen (Crows Nest, Online) – at the time of writing, Kitsa’s website is still under construction. 

Kitsa Yanniotis is a qualified GAPS and BED Certified Practitioner, and she was an early adopter of using diet to improve digestive health. Kitsa well-known in Australia for her cultured foods (she has a range of organic raw cultured vegetables). She also produces an entire range of award-winning, allergy friendly foods.

Kitsa’s beautiful new store, “Emporio Organico” is opening very soon in Crows Nest.

Fiji Markets (Newtown) – where I source my plantains. ’nuff said!

About Life (Rozelle, Cammeray, Bondi Junction, Double Bay, Surry Hills) – your one stop shop in Sydney for natural products and whole food nutrition. In each store you will find a supermarket, wholefoods café and natural pharmacy.

About Life stores offer loads of natural food grocery lines and they are known for stocking those hard to find items catering to a range of dietary needs. All products are 100% natural, no artificial flavours, colours, sweeteners, preservatives or trans fats cross their doors

Pantry Innovations (Australia-based, Online) – I know I said I’d talk about resources I use. And, I have yet to use Otto’s Cassava Flour or Pantry Innovations. BUT – I’m excited about what they’re doing, and they need our support – so check ’em out!

Currently Otto’s Cassava flour is only available in the USA (having only just launched there in February 2015). Pantry Innovations is on a mission to bring it to Australia as soon as possible. This is not an easy process but they are determined to bring the next generation of grain free, nut free, gluten-free baking flour to your door. They are not a big company, just an average couple living in the Northern Rivers in NSW who think this product needs to be available to Aussie’s who are on a food journey like ourselves.  And, I agree!

So there’s the start of my Sydney AIP resources list. What do you think? Have I missed out a GREAT resource that you feel I should check out? I’d love to hear from you.

‘I Can’t Believe it’s Liver!’ Duck Liver, Thyme and Orange Pâté

Tags

AIP, AIP on the go, Autoimmune Protocol Reintroduction, Duck Liver, Health, Liver, Nutrition, Offal, Pate, Travelling with AIP

(Image by TSL)

I was chatting with The Bacon Mum after our recent Autoimmune Connection session and she mentioned one of her secret-squirrel tips for travelling on a restricted diet was to freeze individual portions of liver pâté and then have them on hand for breakfast with slices of apple… Genius!

I know eating organ meats of any description can be one of the biggest hurdles for anyone embarking on an AIP caper. For many, there’s often something off-putting about offal. In fact, in an effort to get his head around the subject, my good mate, Rory over at The Paleo PI has created an Offal Rating Scale…

Mr Leopold Bloom ate with relish the inner organs of beasts and fowls. He liked thick giblet soup, nutty gizzards, a stuffed roast heart, liverslices fried with crustcrumbs, fried hencods’ roes. Most of all he liked grilled mutton kidneys which gave to his palate a fine tang of faintly scented urine. (James Joyce, Ulysses)

I grew up eating my Mum’s chicken liver pâté. In fact, I’d hazard a guess that her chicken liver pâté might even be the most requested dish in her recipe repertoire. Within our family, at least. It’s SO good!

Just writing about it makes me wish I was sitting in the kitchen in Auckland with my Mum eating her pâté…

But I’m not. Sadly. And, when we were growing up, I don’t think even my Mum knew just what a favour she was doing for us. Liver is such a nutrient dense food.

Want to know just how nutrient-dense? According to the good peeps over at Weston A. Price: – 

Liver contains more nutrients, gram for gram, than any other food. It provides:

– An excellent source of high-quality protein
– Nature’s most concentrated source of vitamin A
– All the B vitamins in abundance, particularly vitamin B12
– One of our best sources of folic acid
– A highly usable form of iron
– Trace elements such as copper, zinc and chromium; liver is our best source of copper
– An unidentified anti-fatigue factor
– CoQ10, a nutrient that is especially important for cardio-vascular function
– A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA.

So, if you take away nothing else from this post, it should be this:

Eat. More. Liver.

And, if you find the idea of eating liver a challenge, I think pâté is probably one of the best ways to ease your way into it.

And, it’s even easier when you use poultry livers (from happy birds, of course!) Duck and chook livers are creamier and more subtle in flavour than those from lamb or beef. Especially with the addition of a little enhancement by way of citrus or even alcohol*…

Instead of chicken livers (à la my Mum), I picked up some gorgeous duck livers from Feather and Bone. The ducks from whence these livers came were pasture raised at Jum Jum Farm. Very happy ducks!

Here at Casa TSL, we’re continuing with our reintroductions, so this number has butter in the recipe, which is traditional for liver pâté. I used some lovely Pepe Saya cultured butter in mine. SO good, but it is entirely possible to make a very good pâté without any dairy – just substitute the butter for lard, coconut oil or – even better – duck fat! 

Unsure how to eat your pâté when you are off bread? – Easy, tastes great with fresh apple slices or try it with carrot and celery sticks. Or, smear some on cucumber slices.

Duck Liver, Thyme and Orange Pate

• Servings: 5 - 6 ramekins
• Time: 45 minutes
• Difficulty: easy
• Print

Ingredients:

175g x best butter, unsalted
500g x fresh duck livers (can substitute chicken livers)
1 x onion
2 x cloves of garlic
2 x sprigs fresh thyme
1 x Tablespoon fresh orange juice
zest of one orange
2 x Tablespoons cognac
60g x clarified butter/ghee, melted (optional)

Method:

1. Start by completing your mise en place (which is just a fancy chef word for preparing your ingredients). Clean and trim your duck livers. Peel and finely chop your onion and garlic cloves. Zest and juice your orange.

2. In a large frying pan, heat a tablespoon of your butter until melted and foaming. Add half the duck livers and fry until golden but still pink in the middle. About 2 minutes each side.

3. Repeat with the second half of duck livers.

4. Pop the cooked duck livers and all the lovely juices into your food processor.

5. Heat another tablespoon of butter and add the onion, garlic, fresh thyme, orange juice and zest. Cook on a medium-low heat until the onion is translucent.

6. Add your cognac. Give the mixture a good stir to release any sticky bits in the bottom of the pan.

7. Remove and discard the thyme stalks. Add the contents of the flying pan to your food processor along with the remaining butter. Mix thoroughly. I scrape the sides of my food processor and mix again to ensure a smooth consistency.

8. Taste for seasoning. Hold yourself back from eating too much! Spoon into ramekins and refrigerate.

9. Optional – If you are serving at a dinner party or want to be fancy-schmancy, cover the top of your pâté with a little melted clarified butter/ghee. It’ll look great and it will last a little longer, too.

E N J O Y !

* the alcohol is cooked off

Fermentation 101 Workshop + a the Idea of Kindness

Tags

AIP, Autoimmune Protocol, Dieticians Association of Australia, Health, Kindness, Lacto-fermented food, Nutrition, Paleo, Sydney

If you look really carefully, you’ll even see Bella sneaking into the shot (top left!)

Ask yourself: Have you been kind today? Make kindness your daily modus operandi and change your world. (Annie Lennox)

Life here at Casa TSL has been very health-focused for some time now. You could say that I’m eating, breathing and even sleeping health. I’m reading about health. I’m watching health-oriented programmes on the goggle-box. I’m learning about the politics of the food pyramid (pretty damning stuff). I’m even studying it.

And, during the course of all this ‘health questing’, there are two things I now know to be true.

1. We are all individuals. What is healthy for me, may not be healthy for you.

2. What we eat is a hugely contentious subject. Everybody has an opinion, and, more often than not, these opinions conflict.

I currently choose to follow the Autoimmune Protocol, a very strict Paleo-esque regime which eliminates all potentially inflammatory foods, in an effort to heal my gut. This is a personal choice made after much searching for answers to my health questions. There is no doubt that it is helping me.

I won’t be on eating this way forever. While there may be foods that I find cannot be introduced back into my diet (wheat!), I’m looking forward to being able to enjoy many, many food, not to mention beverage options (pinot noir, anyone?) in the not-too-distant-future.

And, I am convinced that by consuming the standard diet offered to us here in Australia, as in much of the Western world – overly processed, carbohydrate-heavy, convenience-based – was a key reason I got sick. There is increasing evidence that what we eat affects our health in much more dramatic ways than we ever imagined.

But here’s the kicker: It’s my choice to do this.

If you choose to eat differently, that’s your choice. I won’t judge you. I promise.

Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind. (Henry James)

Here in Australia, there has been a recent war of words between certain higher profile members of the Dietitians Association of Australia and a certain celebrity Paleo proponent.  It’s an emotionally charged subject. Clearly, I have an opinion, and it’s not too difficult to work out which side of the fence I sit on, but – here’s the thing – It’s been getting kind of personal.

And, I just don’t think that’s cricket!

Call me naïve – it wouldn’t be the first time – but, why can’t we just be a little kinder to each other and remember that everyone is entitled to their own view? Is it really that hard to respect individual differences? Or, better yet – be open to differences in opinion?

We, every single one of us, owe it to ourselves to work out what works for us. Nobody will ever care about my health more than me – not the Dieticians Association, not any high-profile nutritionist, and not any celebrity chef, either. And, the same can be said of you.

Always try to be a little kinder than is necessary.(J.M. Barrie)

And, now that I have all of that off my chest, one thing that does seem to be universally accepted is the health benefits of eating lacto-fermented vegetables. Everyone agrees that they are seriously good for you and should be included in a healthy diet.

I’ve written before (here) about the benefits of including fermented foods in your diet, but in a nutshell, fermentation preserves nutrients and beneficial bacteria, and assists your body in digesting carbohydrates.

According to the incredibly knowledgeable Sally Fallon, “The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.” (from Nourishing Traditions, page 89)

I’ve been making my own fermented vegetables for some time now. I love them (and so does LM). I have a spoonful or two with most meals.

Making your own fermented vegetables is easy, quick (in terms of preparation) and much, much cheaper than buying them from your local health food store. And, you get to ensure your vegetables are organic.

Preparing for Fermentation 101 Workshop at Casa TSL
(Image by TSL)

For some reason though, people can be a little hesitant to just dive in and make their own. Something about the fact that this is a ‘live process’. There’s bacteria involved!

So this weekend, I held the inaugural Fermented Vegetables 101 workshop at Casa TSL. I had three lovely guinea pigs students and we spent a couple of hours learning the rudiments of fermentation. Everyone went away with their own 1.5 kilo jar of ‘TSL Special House Kraut’ just waiting to ferment along with notes on the process, and I reckon it was a success!

N & A prepping their veggies for massaging…
(Image by TSL)

Let the massaging commence!
(Image by TSL)

On the left – TSL’s Special House Kraut two days into the fermentation process. On the right – the finished kraut ready for eating!
(Image by TSL)

I may just look at holding more workshops in the future. Do let me know if you have any interest?

Healthy Homemade Fruit Gummies

Tags

AIP, Autoimmune Protocol, Gelatin, Healthy snacks, Healthy snacks for children, Homemade jelly, low sugar snack, Nutrition

(Image from here)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Don’t you wish you could take a single childhood memory and blow it up into a bubble and live inside it forever? (Sarah Addison Allen, Lost Lake)

My first memory of gummy bears (or, in my case, the original Gummibärchen) is the packets of them that used to arrive as part of birthday or Christmas parcels from my Omi in Germany. She sent the best parcels…

Gummibärchen
aka Gummy Bears
(Image from here)

Did you know the gummy bear originated in Germany?

Here’s a bit of trivia for you – Hans Riegel, a confectioner from Bonn, created the original Dancing Bear (Tanzbär) after being inspired by the trained bears seen at street festivities and markets in Europe through to the 19th century. Those poor bears. The original was much larger in form than its later successor, the wee Gold-Bear (Goldbär), which hit the market way back in 1967.

The traditional gummy bear is made from a mixture of sugar, glucose syrup, starch, flavouring, food colouring, citric acid, and gelatin. Clearly not the best option for those who are concerned about the levels of sugar, additives and preservatives they consume…

It’s the gelatin bit I’m interested in

Specifically, gelatin from grass-fed, pasture raised animals to ensure you are not exposing yourself to even more added hormones, pesticides and heavy metals.

Great Lakes Gelatin & the Gummylicious Homemade Gummies
(Image by TSL)

But what is gelatin? Really, it is just a dehydrated powder made up of the bones, cartilage, collagen and minerals from cows (or pigs). It is a great source of amino acids, which support a healthy mood, strong bones, smooth skin and proper muscle synthesis. I use the Great Lakes gelatin, always from the red container when making jelly of any description (the green container is collagen hydrolysate and doesn’t set). It is quite expensive, but one can lasts an awfully long time.

Homemade fruit gummies are ridiculously easy to make. And, because you can use cool shapes to make them more interesting, I reckon kids will love them. They are a great way to get some seriously healthy goodness into them without having to resort to bribery! Gummies have similar benefits to bone broth – they sooth the gut.

GREAT if you’re on the autoimmune protocol, too.

I had picked up a few wee moulds from Ikea last time I was there, getting lost in the labyrinth of Scandi’ homewares. I must have been channeling my nephews and niece at the time. They (the moulds, not my nephews and niece!) had been languishing unused in the back of a kitchen cupboard and I found them as part of our recent move. Just perfect for gummies…

Sidebar…

Last week I made the very tasty ‘Chocolate’ Raspberry Pudding from over at A clean Plate (Christina has a great blog – do check it out!). It was one of those great finds you make while on the AIP. Avocado is great in mousse! Who knew? Anyway, I woke up the next morning to an outbreak of my autoimmune symptoms. At the time, I attributed it to the carob in the recipe. Apparently, it is possible to have an allergic reaction to carob. And, maybe I do, but now I’m wondering if it may be that I overdid the sugar on that particular day… It is possible I may have snuck in an extra Orange Macaroon Ball (or two) that day and then had the date-sweetened pudding. Perhaps I need to be extra vigilant about my sugar intake…

All of which led me to my homemade gummies. While not sugar-free, they are small and you can add as much or as little sweetener as you like. And, as long as you don’t eat ten in one sitting (not advisable!), they will satisfy your sweet tooth in a healthy way.

I started with raspberry and pomegranate gummies and then whipped up some blueberry and coconut, too. I kept mine pretty simple, but you could always add vitamins – like Vitamin C – or probiotics (just make sure you add then probiotics after heating). I think next time, I may play around with some kefir or kombucha infused gummies. That way I’d get a double hit of gut-healing good stuff – gelatine and probiotics!

TSL's Healthy Homemade Fruit Gummies

• Servings: 32 jellies (in my Ikea moulds)
• Time: 45 minutes
• Difficulty: easy-peasey
• Print

Ingredients

For Raspberry & Pomegranate Gummies

1/2 cup frozen raspberries
1 Tablespoon Maple Syrup (or honey) + more to taste
1/2 cup + 1 Tablespoon raspberry and pomegranate juice
3 Tablespoons powdered gelatin

For Blueberry & Coconut Gummies

1/2 cup frozen blueberries
1 Tablespoon Maple Syrup (or honey) + more to taste
1/2 cup + 1 Tablespoon coconut milk
3 Tablespoons powdered gelatin

Method

1. Lightly oil your moulds.

2. Place your frozen berries, maple syrup or honey and tablespoon of juice/milk in a small pot over a medium heat. Give it a good stir. When the fruit is fully defrosted and the mixture starts to bubble, either transfer to a beaker and use an immersion blender to mix or, mix in a blender/food processor and transfer to a jug.

3. Using the same small pot, over a low heat, whisk your juice/coconut milk with the gelatin until fully dissolved.

4. whisk your gelatin liquid with your pureed fruit. Carefully pour the mixture into moulds and place into the fridge. The gummies will take between 15 and 30 minutes to set.

5. Remove from the moulds. Gummies will keep stored in an airtight container in your fridge for up to two weeks.

E N J O Y !

 

This recipe is featured over at the Phoenix Helix AIP Recipe Roundtable #31.

The Nora Gedgaudas Files…

Tags

Autoimmune Protocol, Autoimmunity, Glutathione, Health, Nora Gedgaudas, Nutrition, Paleo, Pete Evans, Vitamin D, Wellness

(Image from here)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Nora Gedgaudas is one of my health heroes.

It’s fair to say that I’m a BIG fan of hers.

It all started with her book, ‘Primal Body, Primal Mind – Beyond the Paleo Diet for Total Health and a Longer Life’. It was one of the first books I read about how my diet and lifestyle choices could so dramatically affect my health. And – whether it was because of Nora’s pragmatic style of writing. Or, her ability to pare down convoluted science so that a ‘complex terminology phobic’ (technically – a Hellenologophobic!) type like me could understand it. Or, simply that the fates were aligned and I was ready to really, really hear the message and change the way I live. Or, a combination of all three of these factors – her book has become something of a bible for me.

I continue to dip into it frequently and it is full of high-lighted passages and tabs.

One-size-fits-all is a size that fits no one. (Brent Pottenger, foreword of ‘Primal Body, Primal Mind – Beyond the Paleo Diet for Total Health and a Longer Life’)

Brent Pottenger, who wrote the book’s foreword, sums up the key message of the book in his second paragraph – we are all different in our physical make up. One size definitely does not fit all. And, nobody cares as much about your health as you do.

Because of Nora, I first started experimenting with removing grains from my diet. She was the first person to open my eyes to the fact that grain consumption has been linked to things like allergies, food sensitivities, autoimmune issues, mineral deficiencies, celiac disease, and chronic skin disorders (to name but a few). And, I suffer from a chronic skin disorder.

And, at first it was hard. I was a carb’ queen. It never occurred to me that my love of bread was the equivalent of a sugar addiction to my body. Soy linseed sourdough from Sonoma bakery was my not-so-secret vice. I loved it!

But when I removed grains (and, most importantly, gluten) from my diet, I found that chronic skin issues I had suffered from for decades began to improve. Rapidly. And, when I tried to reintroduce the odd bit of bread back into my diet my skin complaints returned. Within 12 hours.

I don’t care what the sceptics say about gluten sensitivity – I am a believer.

The Thyroid Sessions
(Image from here) 

A fortnight or so ago now, I tried to catch a few of the Thyroid Sessions – both because of my Dad’s recent thyroid removal and because our thyroid plays such a big part in the regulation of our hormones. And, of course, Nora’s talk was of particular interest. While her presentation was targeted more towards sufferers of Hashimoto’s (Hypothyroidism), because the disease is autoimmune in nature, much of the information resonated.

Of particular interest to me was Nora’s list of four areas of focus for sufferers of autoimmune complaints. I thought they may be of interest to you, too.

1. Vitamin D (Coupled with Vitamins A and K2)

According to Al Sears, “Vitamin D may be the single most important organic nutrient for your overall health. In fact, if this were a drug, it would be considered the discovery of the century”

Nora reckons our vitamin D levels should sit between 80 to 100 nano-grams per millilitre (ng/ml)* AND that we should also ensure we are getting enough vitamin A (veggies like sweet potato, carrots and spinach) and vitamin K2 (found in grass-fed animal-based products).

Now, in case you’ve forgotten, I live in Sydney. I try to get out in the sunshine every day. But, I still have trouble getting to the recommended levels of vitamin D. In fact, for some reason, my vitamin D levels were dangerously low at one point, which is likely to have been a contributing factor in the development of my autoimmune issues. And – the only way to know if you are getting enough of the sunshine vitamin? – get yourself tested.

 2. Omega-3 Fatty Acids

In her book, Nora says “Few people are aware that omega-3 fatty acids, which include ALA, EPA and DHA, are easily the most deficient nutrients in the modern Western diet. Insufficient intake of these vital and essential dietary components is linked with virtually every modern disease process, weight problem, affective disorder and learning disability.”  The best sources of natural omega-3 fatty acids are from wild-caught seafood – especially cold water fish – and from exclusively grass-fed meats. It matters that you buy your meat from a butcher that can tell you the provenance of the animal.

Here in Sydney, I buy much of my meat from the team at G.R.U.B. for this very reason.

Glutathione

Apparently, glutathione is the body’s most important autoimmune enzyme. And, I have heard something similar in lectures given by Dr Frank Lipman.

Glutathione allows your body to detoxify itself and helps keep you healthy for the long haul. It’s said to be the ultimate in health-support champions.

The best way to optimise your glutathione levels is to combine a nutrient-dense diet with stress-reduction, exercise and smart supplementation.

Bit like the Autoimmune Protocol, really…

And, along with optimising your glutathione levels, Nora recommends upping your turmeric consumption. Turmeric is a natural anti-inflammatory and super-good for you.

Fat Based Ketogenic Diet

Nora is a huge advocate for a fat based ketonogenic diet (coincidentally, again like the Autoimmune Protocol. Seeing a pattern here?). 

And certainly, as evidenced in ‘Primal Body, Primal Mind’, there are countless studies showing the benefits of avoiding processed foods, avoiding dietary pesticides, avoiding GMO’s, avoiding refined sugar and refined salt, avoiding gluten, consuming naturally grass-fed meats, consuming unprocessed, organic vegetables and greens.

There is also overwhelming evidence for the benefits of a fat-based, ketogenic diet for the treatment of Alzheimer’s, cancer, heart disease, autoimmunity, diabetes, metabolic disorders. 

If nothing else, reviewing Nora’s 4-pronged approach to autoimmunity has reignited my desire to faithfully stick to my autoimmune protocol for another 30 days before reintroducing potential trigger foods…

Nora Gedgaudas is coming to Australia in July. She’ll be sharing the stage with Pete Evans and Luke Hines. If you’d like to know more, check out The Paleo Way through Eventbrite.

I’ll be at the Sydney session with my dog-eared copy of her book… See you there?

*note this is higher than standard recommendations

The One About Housekeeping (and Some Gratitude!)…

Tags

AIP, Autoimmune Protocol, Blogging, Diet, Format Change, Gratitude, Health, Nutrition, Thank You

(Image from here)

I hate housework. You make the beds, you wash the dishes and six months later you have to start all over again. (Joan Rivers)

A two-pronged post today. A wee bit of an administrative update. And then, some gratitude. From me to you…

First up – administration…

I had my Mum visiting from New Zealand last week. She came without Dad, which was unusual. But it did provide a different dynamic. Funny how that happens.

We had a lovely time. Like my Dad, Mum’s a fan of the blog. Only she’s not quite as confident with technology as he is. She mentioned that sometimes she finds it difficult to find recipes that she remembers from earlier posts. So, I’ve added a recipe index page. All my recipes are now listed in one convenient spot so you don’t have to go hunting for them.

You can access them through the TSL Recipe Vault link at the top of the page.

And then, because I was on a bit of a roll with the recipe index AND because TSL is now in its third year, I thought perhaps a page of my most popular posts ever may be in order… Just in case you’re interested!

Some of these are remarkably consistent in their popularity. Jamie’s lamb shanks post STILL gets more hits than any other. Unsurprising really – his recipes just work. And, Luke’s osso buco isn’t far behind. It’s still LM’s preferred go-to recipe (especially as we hurtle towards winter down here in the southern hemisphere). But, the very talented Dan Golden and his ‘Positive Energy’ remains a favourite, too. Just goes to show that clever humour is always in style…

If you’d like to know what people keep coming back to, check out my TSL’s Greatest Hits page link at the top of the page. I’ll keep this page updated as the landscape changes. Checking out some of the older posts made me a touch nostalgic..

And now, for some gratitude…

Something’s going right here in TSL land. Numbers are up – almost double in under a month – and I’m having fun sharing more foodie-oriented musings. Especially at the moment on this crazy caper that is the Autoimmune Protocol.

I want to say a HUGE thank you to you for your support in continuing to check in here with such regularity. It makes writing my posts so much fun – especially when you comment (or e-mail or call).

Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude. (A.A. Milne, Winnie-the-Pooh)

I’ve made so many wonderful connections through this wee blog. This blogging escapade has opened up a whole new world of interesting and supportive people around the globe. And, every day it is different.

You just never know who’s going to swing by.

And I owe it to you. So – again – thank you. Please don’t stop!

On a personal note…

I’m studying this year.

This interest in how diet (and lifestyle) impacts on my health has become a bit of a passion for me. As I pick my way through all that I’m learning and try on different theories to see what resonates most, I’m posting some of the articles that are of particular interest onto my This Sydney Life Facebook wall. There are some common themes – mostly around gut health and auto-immunity, but the way the food pyramid is failing us also features! If that sounds like it may be something that tickles your fancy, I’d love for you to swing by and check it out. Please don’t be shy about ‘liking’ the page, either!

Well, that’s all for today. Regular transmissions will resume later this week!

Why Bone Broth is the Bomb…

Tags

AIP, Autoimmune Protocol, Bone Broth, Broth, Dairy Free, food, Kitchen basics, Nutrition, Paleo, Sauces, Soup, Stock

(Image by TSL)

It’s not art. It’s not haute cuisine. It’s not the latest new and groovy Sydney restaurant. It’s not even very sexy. But it is my biggest food obsession…

It’s no secret that LM and I have undergone a massive paradigm shift in the last couple of years with the way we eat. The discovery of a combined shellfish/dairy allergy for LM and – in amongst other health ‘stuff’ – a sensitivity to gluten for me, means life at Casa TSL is no longer quite the same. Poor old LM has well and truly divorced Adriano Zumbo. My favourite Sonoma sourdough looks like it may well be permanently off the menu. <sigh>. And, at the time of writing, we are entering our eighth week of the Autoimmune Protocol.

I have undertaken a lot of reading about different approaches to food, and its effects on the body, in an attempt to work out what might work best for LM and me. And, we have experimented a little, too. This has led to a growing understanding and appreciation of more traditional eating – the way our great grandmothers ate. And, by this I mean: –

Locally

Seasonally

LOTS of fresh vegetables

A nose-to-tail approach (for reasons of health, sustainability and budget)

Cutting out highly refined, processed and artificial food

A nutrient-rich diet (including lacto-fermented foods)

And, one of our biggest steps towards a more traditional diet was when I started making bone broth. Regularly. As in at least every other week.

You looking’ at me…?
(Image from here)

So, what exactly is bone broth?

Bone Broth is typically made with different varieties of bones from the same animal – like pasture raised-beef, -lamb, -chicken, and fish – and may have a small amount of meat still attached to the bones. The wider the variety of bones – knuckles and feet give lots of gelatine; marrow bones give great flavour and added nutrients; ribs and neck add flavour – the better. As with the preparation of a good stock, bones are usually roasted first to improve flavour.

Bone broths are typically simmered for a very long – as long as 72 hours, in some cases. This long, slow cooking time is to allow as many minerals and nutrients as possible to be removed from the bones.

Why bone broths are good for you

Bone broths are hugely rich in nutrients – particularly minerals like sodium, chloride, and iodine as well as magnesium, potassium and other important trace minerals.They are also a good source of amino acids – particularly arginine, glycine and proline. Glycine supports our bodies’ detoxification process and is used in the synthesis of haemoglobin (oxygen-carrying within the blood), bile salts and other naturally-occurring chemicals within the body. Glycine also supports digestion and the release of gastric acids. Proline (along with vitamin C) is great for our skin health. Bone broths are also rich in gelatine which has multiple uses – it aids in digestion, helps in the absorption of cooked foods (particularly the muscle meat cuts that are so popular now), and also supports skin health.

Bone broth made from chickens helps alleviate the symptoms of colds and flu. There’s a reason chicken soup is an old Jewish tradition!

Why can’t I just buy ready-made stock from the supermarket?

Well, you can. You just shouldn’t. For a start, they won’t taste nearly as good as your home-made version. And, they’re expensive. And, if that’s not enough, commercial stocks are often pasteurised – killing off all the goodness you get from your long slow simmer, and they have additives and preservatives that you just won’t put in yours.

(Image by TSL)

What Can I do With my Bone Broth?

Well, the simplest answer is: drink it! Just heat to a simmer in a small pot, add a little good quality sea salt, and sip away. It’s great before or with meals and helps with digestion. You can also enhance the flavour by adding freshly grated ginger, fresh herbs, or even (if the thought is not too way out for you) throw in some sea vegetables.

Of course, bone broth is a great flavour base for soups and sauces. A simple soup can easily be created just by adding vegetables. For sauces, just add a little broth to the pan as you are cooking various meats.

We’re now cooking lots of braises in bone broth. You can see from my recent Osso Buco recipe that secondary cuts of meat not only taste amazing, they’re cheaper, too!

I also cook veggies with broth, too. Leafy greens, cabbage and fennel are great braised in broth. Adding broth to a root vegetable mash is a good alternative to dairy.

Can you tell that I’m a little passionate about bone broth? Well, here’s my very easy recipe…

TSL's EASY Bone Broth

• Servings: approximately 3 litres (depending on the amount of bones)
• Time: 12 - 72 hours
• Difficulty: easy peasy
• Print

(Image by TSL)

Ingredients

1.5 – 2 kilos bones from happy, hormone free animals (a mixture of bones from different parts of the animal is good. I save the bones and carcasses from my roast chickens)
a couple of chicken feet (optional – will ensure your broth has a good gelatin level)
a good glug of apple cider vinegar (lemon juice also works)
2 or 3 onions
2 or 3 carrots
2 or 3 sticks of celery
2 bay leaves
10 black peppercorns
A bunch of parsley stalks

You will also need a large stock pot.

Method

1) If making beef or lamb bone broth, heat your oven to 180°C/360°F. Pop your meatier bones into a roasting dish and roast until well browned (about 30 – 45 minutes). Place your knuckle and marrow bones into your stock pot. Add your apple cider vinegar and cover with cold water. Now, just let this sit while your meaty bones brown. When your bones are nicely browned, add these to the pot, along with your onions, carrots, celery (and chicken feet, if using). Make sure you deglaze your roasting dish and get all the good bits out of the bottom to add to the stock pot. Ensure your cold water just covered your bones. Top up if necessary. Note: if using leftover chicken carcasses and bones, there is no need to roast the bones.

2) Bring your stock pot to a boil. Carefully skim off any scum that rises to the top. Reduce the heat to low and add your peppercorns, parsley stalks and bay leaves.

3) Now just leave it. Let it simmer for 12 – 72 hours (I simmer chicken bones for 24 – 36 hours and beef bones for 48 – 72 hours).

4) When you have finished simmering your bones, turn off the heat. Carefully remove your bones and vegetables (these can now be discarded). Place a sieve covered with cheesecloth or a clean tea towel over a large bowl. Strain your bone broth. Cool in the fridge.

5) Once cooled, there will be a layer of congealed fat that has risen to the top of your bone broth. This is easily removed (and can be saved for cooking if you’re feeling adventurous!)

6) Transfer your broth into smaller containers for freezing. Your broth will keep up to a week in the fridge and up to 3 months in the freezer.

E N J O Y !

If you’re worried about leaving your stove-top on for that length of time, or you just don’t have the time, the Nourished Kitchen has a great recipe for Perpetual Soup (chicken bone broth) she has going in her slow cooker.

I’ve Got a Girl-Crush on Sally Fallon-Morell

Tags

Diet, Healing through Food, Health, Lacto-fermented food, Nourishing Traditions, Nutrition, Sally Fallon-Morell, Traditional Diet, Weston A. Price

Sally Fallon-Morell
(Image from here)

The diet dictocrats don’t want you to know that…
Your body needs old-fashioned animal fats
New-fangled polyunsaturated oils can be bad for you
Modern whole grain products can cause health problems
Traditional sauces promote digestion and assimilation
Modern food procession denatures our foods, but
Ancient preservation methods actually increase nutrients in fruits, nuts, vegetables, meats and milk products!
(Sally Fallon-Morell, Nourishing Traditions – The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats)

Until I was about 30 years old, I never really cooked. I loved great food, but I just didn’t really connect eating great food with my kitchen. I’m not sure why – my Mum was a very good cook. She still is. So, I had a great role model. Maybe I’m just a slow learner in that particular department.

Fast forward a good few years and, not only do I now love to cook, but over the last couple of years I’ve become convinced that my failure to question the source and quality of my food sources in my twenties and thirties has contributed to some of the niggly (and not so niggly) health stuff I have going on today. I’m trying to fix that.

Sally Fallon-Morell’s seminal cookbook on traditional eating, ‘Nourishing Traditions – The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats‘, was the first book that put me on this road to making more conscious decisions about the food I eat.

Nourishing Traditions – by Sally Fallon-Morell with Mary G. Enig
(Image from here)

Over the past couple of days, I’ve been spending all my free time ‘attending’ some of the  sessions on offer at the Future of Nutrition Online Conference. It’s been fascinating listening to some of the leading voices in the field of nutrition today – but, hearing Sally Fallon-Morell’s talk today, I was reminded of why she had become such a big influence on my approach to eating and nutrition.

If you’ve never heard of her, Sally is a disciple of Weston A. Price, a dentist from the late 1800s and early 1900s known primarily for his theories on the relationship between nutrition, dental health, and physical health. Called the “Charles Darwin of Nutrition,” Doctor Price traveled the world over studying healthy primitive populations and their diets. The compelling photographs contained in his book document the naturally beautiful facial structure and superb physiques of isolated groups consuming only whole, natural foods. Price noted that all of these diets contained a source of good quality animal fat, which provided numerous factors necessary for the full expression of our genetic potential and optimum health.

Sally Fallon-Morell applied the principles of this Price research when it came to the feeding of her own children. Essentially, an experiment. And, a successful one. She proved for herself that a diet rich in animal fats, and containing the protective factors in old-fashioned foods like cod liver oil, liver and eggs, make for  happy, healthy children with a high immunity to illness.*

And, she is the founding president of the Weston A. Price Foundation.

What has Sally Fallon-Morell taught me?

1. I got rid of all the industrialised oils from my diet. That means I cook with coconut oil, butter, lard, tallow. I make my salad dressings from scratch. Always. No exceptions.
2. I now make bone broth at least once a fortnight. I bung a whole lot of good quality bones in a stock pot with a glug of apple cider vinegar, some veggies and herbs, cover it with water and let it simmer away for a long time. I alternate between beef and chicken (can’t quite bring myself to make fish!) It’s nutrient dense and full of minerals. It has no preservatives.
3. I try to eat ‘happy’ animal products – that is pasture raised, sustainably fished, free from hormones and other nasties.
4. Raw dairy is not the same as the milk we buy from the supermarket. Pasteurisation kills everything – good and bad. Regular readers will know that LM can’t consume cow juice. His reaction is violent and almost immediate. But guess what. He can have raw milk. Sadly, it’s illegal in Australia.
5. We’re eating more lacto-fermented foods. Probably not quite as often as we should, and I’m not quite as good at making my own as I could be. But, here in Australia we’ve found Life In a Jar and Kitsa’s Kitchen. They both make awesome live cultured foods. Hopefully, after I see Sandor Katz in action next month, I’ll become a guru of lacto-fermentation!
6. Nose to tail eating is important. We still don’t eat as much offal as we should here at Casa TSL. But we eat a lot more than we used to. I am becoming quite proficient at hiding it in my Ragu Bolognese. I’m setting myself a personal goal to cook more organ meat…

So, you see – Sally has had quite a profound effect on both how I cook and how I eat. If you have an interest in nutrition and you have not yet picked up Sally Fallon-Morell’s first book, I can’t recommend it more highly. 

*Thanks for your world-famous-in-New-Zealand chicken liver pate, Mum!