All posts in Gut Health

Kombucha

 

NZ Registered Nutritionist Larissa Beeby's Homemade Kombucha Recipe

Homemade Kombucha

Ingredients

  • 1/2 cup white sugar
  • 4 organic tea bags (black & green)
  • 1 cup of kombucha (either from a previous batch or store brought organic, and unflavoured)
  • 1 scoby

Method

  1. Place 1.75L of water in a pot and bring to the boil.  Remove from the heat and add the sugar.  Stir to dissolve.
  2. Pop in the teabags and leave to steep for around 15 minutes.
  3. Meanwhile sterilise a large glass jar or ceramic bowl with boiling water.
  4. Remove the teabags and pour into the jar/bowl.
  5. Leave to cool to its lukewarm.
  6. Add the kombucha and scoby.
  7. Cover with a clean cheesecloth or teatowel and leave to sit at room temperature for 7-10 days.  ( In winter pop on top of the fridge!)
  8. After 7 days taste the kombucha.  You are after a good balance between sweet and sour with a little fizz.
  9. At this point you can leave to ferment for longer, add som fresh fruit or spice to flavour or bottle it as is.
  10. Remember to remove the scoby with clean hands.  You will now have two as a ‘baby’ would have formed on your original.  You can gift this to a friend!
  11. To preserve the scoby pop it into a glass container with some kombucha.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Kefir

Kefir is a fermented drinking yoghurt which is packed full of healthy yeast and bacteria which is great for your gut health.  Funnily enough kefir actually means ‘feel good’ in Turkish.  It was traditionally made with sheep, cow or goats milk however you can also make non-dairy versions using coconut or nut milk.  All you need is the milk, the kefir grains which can be found out most health stores.  ( I got mine from Ceres Organics), and to be patient for 12-48hours!

Its great on its own, on muesli or in smoothies.

Ingredients

  • 1-2 Tbsp kefir grains
  • 1 cup of milk of your choice

Method

  1. Pop the kefir grains into a glass jar then add the milk.
  2. Cover the jar with a clean cheesecloth and secure with an elastic band/string.
  3. Place in a warm spot for 12-48 hours depending on how strong you like the flavour and how thick you like it.
  4. When its ready, simply strain the grains and use in your next batch or store in the fridge for up to one week.

Enjoy!

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Gut Health : Probiotics

One of the most important thing you can do for your health is too improve the quality of your gut health.  I encourage everyone I meet to get this part of their body functioning correctly.  Most people are not even aware of the impact their diet is having on their gut until it is working right!   Our gut health is incredibly important as around 60-80% of our immune system is actually found in our gut and 90% of our neurotransmitters are produced there!

Probiotics are live bacteria that are good for our health.  They are often called “good” bacteria because they help keep our gut healthy. 

However there are also bad bacteria (and this is the stuff we commonly hear about!) and when there is an imbalance with our friendly gut bacteria there are going to be problems within both our gastrointestinal and immune system. When someone has an imbalance in their gut bacteria they may be more likely to suffer from inflammatory bowel disease, anxiety, brain fog, colds, aches, pains, depression, eczema, rosacea, chronic fatigue, bloating, stomach pain, hormonal imbalances and auto immune conditions.

Common causes of imbalances can be antibiotic use, food intolerances, caffeine, sugar, alcohol, stress and pesticides.  However by limiting these inflammatories and by increasing the good bacteria you can achieve the right balance again.  Foods that contain probiotics are yoghurt, fermented vegetables such as saurkaurt or kimchi, kombucha, kefir.

For more help contact Larissa – larissa@nutritionbydesign.co.nz

Larissa

Director / NZ Registered Nutritionist