Fake risotto

Fry first veg with rice add water

Add soft veg last

Chinese or Asian breakfast

All in the same pot or deep frying pan with a lid

Easy one pot veg and rice meal

Rice and vegetables for four, adapt it to any theme

This one pot, one bowl per person meal can have a Chinese, Thai, Malay, Italian or Indian bias, depending on the spices and vegetables you add to the rice. Use this recipe as a basic guide and adapt it to suit your pantry or palate.

Ingredients for 4 large helpings:

1 cup of rice. The long grain (Bonnet) rice will suit most dishes. The short, fat-grained Chinese or sushi rice is good for Chinese, Korean and Thai variations – and also for fake risotto. Basmati rice is best suited to Indian food. Parboiled rice is also suitable for a firmer texture.

A variety of vegetables. Onions, leeks, cabbage, carrots, courgettes, mushrooms, butternut, red and yellow peppers  are shown here. Whatever is in season - green beans, turnips, Brussels sprouts, parsnips, leeks, celery and so on. Broccoli only needs a light steaming for 5 minutes otherwise it goes soft and very smelly! Baby spinach needs the least time.

Basic seasoning: salt and pepper and a stock cube.

Optional are 4 – 6 eggs, cheese, nuts, lentil sprouts and key ingredients or spices to suit your theme.

Start cooking. Stove time, about 30 – 40 minutes Use a large, deep heavy-bottomed frying pan or wok with a lid. If you have no electricity, use your Cadac or Primus stove. If you have electricity, cook the dish on the stove and keep it warm. It will stay hot enough for an hour. After chopping and preparing the vegetables, heat up a tablespoon or two of cooking oil in the pan and add the coarsely chopped onions, leeks, peppers, chunks of carrots and butternut. (Cabbage strips can be added at this stage or placed separately on top of the dish.)

Cook in different stages, from hardest till softest

Fry rice, cabbage, onion. Add water, carrot butternut.

Give them a stir with a wooden spatula and add the rice (no need to wash it). Keep stirring and as it sizzles pour in 3 cups of cold water. Add ½ teaspoon of salt and crumble in the stock cube. The leek and onion stock cube then adds a lot more flavour to the rice.

 When the mixture is bubbling fiercely, turn the heat down to low and cover the pan with a well-fitting lid. It will take about 20 minutes from here. You can now add the remaining ingredients: Sink the eggs down into the rice and veg mixture so they are covered. Enjoy them as hard-boiled eggs or chop them and sprinkle on top of each serving afterwards.

Place a layer of cabbage strips (fake noodles) on top of the rice, pressing it down to make a side dish or zero starch “noodles”. Over another part of the mixture, add large black mushrooms, gill side down to serve with soy sauce. You can also add a cup of frozen peas or baby green beans or courgette strips as they cook quickly. Add tomato chunks later on, if making risotto. The basic idea of one pot cooking in phases allows one to plate the food with separate vegetables. Once they have been picked off, the remaining rice mixture can be served as is or spiced up and mixed with more ingredients. Grated cheese melted over the top with fresh chives, for instance.

Courgettes, mushrooms, sweet peppers and tomatoes for the last 10 mins

Storage for leftovers of your rice mixture

Rice portions can be frozen in silicone muffin trays and popped out onto a plate as you need them. Microwave for 1 minute to defrost and heat your plate at the same time. Pack the rice mixture into small soup bowls and freeze them. They can be defrosted the morning before and warmed up in the evening, standing in a pot with a little water. When tipped out, they provide a classy mound of rice.

Have fun with meals from different countries - from the beginning, or with leftovers

Chinese or indonesian Make an omelette and cut it into strips for Chinese rice or serve with a fried egg and peanut sauce (peanut butter and hot milk) for an Indonesian variation called gado-gado. Nasi goring (Indonesian fried rice) Fry chopped onions and shredded cabbage with some oil in a pan. Add the rice and lower the temperature, so the mixture does not stick.

Korean Serve warmed up leftover rice mixture with kimchi, grated carrot and cos lettuce for a Korean variation. They also heat up the cooked rice mixture in a stone bowl, add soy sauce and stir in a raw egg. This conglomeration is called Bibimbap. (See our feature on Korean food.)

Arabic For pilaf, the Middle Eastern version of warmed up rice, fry chopped onion, add turmeric and a sprinkle of cardamom, cumin and coriander with chopped ginger and garlic. Stir in the rice and lower the heat. Add a little water if it begins to stick to the pan. Eat it with your fingers. Basmati rice is best for this dish.

Malay Biriyani can be made as the entire hot pot or for a quick leftover version, fry up chopped onion, and turmeric, ginger plus curry spices before adding rice into the pan and turning down the heat.

Italian For fake risotto, add tomato to the main pot. Stir in amasi (fermented milk) or yoghurt to make it creamy. Turn down the heat. Mix in a generous amount of parmesan cheese and chopped green olives. Serve on a bed of shredded lettuce with the hard-boiled eggs.

Bhutan/ Tibet Bhutan is primarily a vegetarian country and they would serve warmed up rice with grated cheese that is melted over it. For authenticity, add a serving of tofu and shiitake or black gilled mushrooms. Season the meal with soy sauce.

Vegan, gluten free, no carb cabbage steak and noodles

See our articles on probiotics.  for more information and recipes for cabbage meds.


Cabbage is both food and medicine. We ate boiled cabbage at boarding school and the smell of it cooking still makes me gag. Healthy they say? Cabbage is probably one of the most versatile and healing of the leafy greens so we need to make it taste good. Here is a recipe for something completely different – cabbage noodles and steak.


Remember that cabbage is also used to make Kimchi and Sauerkraut. It provides a vegan form of lactobacillus (plantarum) and the juice is very beneficial for intestinal problems, especially irritable bowel and leaky gut. See our articles on probiotics. 


Braised cabbage slices. A rich and spicy, crispy, chewy, greasy alternative to stinky boiled cabbage that can be a carb-less substitute for noodles or rice. It can also be served as a vegan “steak”. These slices of cabbage are sprinkled with coriander, Chinese spices and brown sugar and braised until blackened underneath. Then they are flipped over and some soy sauce is added and the lid is returned for a few minutes. The outer thin cabbage strips are ideal for noodles as they separate from the part used as a steak. They keep well in the fridge for a few days and can be enjoyed hot or cold. Enjoy the braised onions as is, or separate out the pieces and serve with a sauce.


1 Cut 1cm thick, even slices from ¼ cabbage chunk with the centre piece trimmed off. Cut two medium onions in half, top to bottom.

2 Sprinkle both surfaces of the cabbage slices with salt / MSG*, coarsely ground up coriander and Chinese 5 – spice. Add salt and white pepper to the halved onions.

3 Rub ½ teaspoon of brown sugar onto the top side of each slice and let it stand for a few minutes

4 Add a splash of high temperature cooking oil eg: canola or rice bran oil to a shallow pan and heat it up

5 Place the sugared side of the cabbage slices onto the sizzling surface for a few minutes until they blacken. Also add the onions, cut side down.

6 After the big singe, turn down the temperature to low and cover pan with a lid or a dinner plate. Simmer for 10 minutes

7 Flip over the cabbage slices – carefully, so the loose outer leaves stay connected. Leave the onions.

8 Optional: add slices of back mushroom to the pan if there is some space – no need to season them

9 Heat up the pan again to maximum temperature, then switch off and replace the lid 10 After 5 – 10 minutes the noodles (outer leaves) and the steaks are ready to eat with some rice or some steamed vegetables, should you wish to avoid starches altogether 11 Serve with sesame oil, sweet chilli sauce or delicious hot spicy sauces such as Chu-chow 

one pan meal - crisp and spicy

Braised Cabbage noodles / steak

Turn over the slice

One pan meal - cabbage and onions

Starch free noodles

Braised cabbage noodes

Cabbage slices

Braised Cabbage noodles / steak

Cook more vegetables

Stir fried courgettes, lentil sprouts, red pepper

Everything you need to know about orange medicine

An in depth look at ways to cure cancer, lower cholesterol, kick out heavy metals and bake gluten free / egg free cakes. All you need is time to read through all this and some oranges! 

Citrus pulp is a good substitute for egg

Mix the pulp with rice flour, sugar, oil and baking powder

Citrus pulp keeps for 1 week in fridge

Remove zest, chop and press out juice, make into a pulp with a blender

Orange zest in vinegar = linonene

Use limonene as a househld cleaner for mirrors, tiles and a deodorant

Oranges with pineapple and ginger as very tasty medicinal foods

Oranges and lemons as food and medicine

 You may already be experiencing unknown benefits from eating certain foods.

 An orange a day keeps the brain free of heavy metals and inflammation An orange has over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumour and blood clot inhibiting properties, as well as strong antioxidant effects. Their effects have been studied with applications for treating cancer and heart disease for many years. Recently the use of citrus fruit juices and skins for brain functions such as learning and memory are arousing a lot of interest.

 Every part of an orange, lemon or grapefruit is medicinally active and none of it belongs in the trash can. Newer studies confirm that nutrient absorption is superior from the citrus fruits they are naturally found in. Food-based medicine using effective quantities of fruit, vegetables, herbs and spices can mimic (or in some cases, replace) your medications – but without any adverse effects. A naturopath or doctor of integrated medicine can offer more supportive advice.

The ability of citrus pulp to remove heavy metals from the receptor sites of neurons is remarkable. Once the receptor is able to function normally, the uptake of serotonin and other neurotransmitters like dopamine is restored. The polyphenols in particular show a range of antioxidant, anti-viral, anti-allergenic, anti-inflammatory, anti-proliferative and anti-carcinogenic effects. For instance, ginger is a natural blood thinner. A tiny sliver a day is all you need. So why take a drug with harmful side effects to do the same thing? Taking both will double the effect. At best, take a regular test and then you will see for yourself how well your dietary embellishments are working. The white pith beneath  the orange peel is a potent cholesterol balancer. It supports the beneficial type and lowers the lousy LDL cholesterol. 

The bitter truth about ignoring the cancer fighting potential of orange peel

Who knew that oranges have been studied as a potent anti-cancer drug? Why the silence then, about the limonoids that help to fight cancers of the mouth, skin, lung, breast, stomach and colon? These bitter compounds – the ones that give the flavour to orange and lemon zest, are readily absorbed by the body and are potent anti-carcinogens. They outperform green tea and other sources of polyphenols due to their exceptional bioavailability. They remain active for a few days as opposed to other phytochemicals. So keep using my recipes to provide more limonin glucoside. We digest this compound and then split off the attached glucose molecule to set off the limonin. This chemical attacks fat and grease and can also be used to make your own green detergents.

Oranges are an abundant supply of limonin and polyphenols.

They provide anti-inflammatory, antioxidant, anti-viral and anti-proliferative effects. So why the heck don’t we take advantage of what we can get out of oranges? Rather wrap your belief systems around a pocket of oranges and a bunch of leaves than a white jacket, toxic anti-cancer drugs and a machine that sets off radiation. It is interesting that a bald Barbie Doll was introduced to the toy market in sympathy of children with mothers who have breast cancer. It is a pity the mother threw her orange peels in the trash can! Pulp fiction or fact? Go for the pectin The science behind using whole fruit – every part of it is especially true for getting the most out of citrus pith in the form of a pulp as well as just extracting the juice. The fibre it contains is rich in vitamin K, pectin and the bulkier the format, the better.

Eat oranges, lemons, tangerines and grapefruit to your heart's content

A daily serving of orange pulp can mop up heavy metals, toxins and other muck throughout the digestive tract and it lowers cholesterol and helps to prevent atherosclerosis. This helps to lower the glycemic index and prevents insulin upsets - a boon to weight loss. All that fibre enhances gut health by pushing out the crap and supporting a good colony of beneficial bacteria. It contains no gluten or sugar and is what we call a calorie-negative food. (Why do we chuck this stuff away?)

But the pulp you are about to start making and enjoying as a prescribed gourmet medicine has even more to offer. Hesperidin; an anti-inflammatory flavone (chemical) that can lower blood pressure and cholesterol - according to studies done with animals. This is also due to the high potassium content of citrus pith and the fibrous skins around the fruit segments. We try to cut down on sodium to reduce blood pressure by still need salt to survive. It is potassium that balances the sodium in the blood! There are also flavonoids like polymethoxylated flavones (PMFs) on offer. They prevent the synthesis of triglycerides (the cholesterol foundation) in the liver.

The combined antioxidant effects of all the phytochemicals present in an orange (not just the juice) stop cholesterol from oxidizing and converting to the bad LDL type of cholesterol that causes the damage to blood vessels. The smart anti-cancer strategy of galactose in citrus pectin: A cell with DNA damage (known as a cancer cell) is normally detected and removed by the immune system on a daily basis. Where there is a larger area that is toxic or damaged, cells are switched on to multiply and pack around the danger zone and cover it up. This is how a biofilm or a cyst is formed around a parasite, for instance. But if one of the cancerous cells migrates to another site it causes the spread (or metastasis) of cancer.

How does citrus pectin control cancer? A brilliant strategy!

The bones, lungs, prostate, kidney, liver, thyroid or brain are typical sites where metastasis takes place. So we need to know how to stop this from happening to call a halt to the spread of cancer. It is one thing to kill cancerous cells (chemotherapy and radiation) as soon as they are generated and another to stop the process in its tracks. That is what is so smart about citrus pectin. It switches off the cell division and inbibits the cell adhesion. For a wayward cancerous cell to replicate, invade a blood vessel and set up a new site it requires full engagement with receptors called galectins situated on its membrane. Each galectin receptor must bond with a sugar molecule called galactose. This switches on the cancer factory and away it goes. So along comes a different look-alike galactose from citrus pectin and blocks the cancer cell's receptors. Now it can't establish a niche to breed on a blood vessel.

Citrus pectin can halt the growth or metastasis of cancer using this technique.

Supplements made of modified citrus pectin as well as eating more citrus pulp will deal with this aspect of cancer. The antioxidant and anti inflammatory effects of oranges can also help us cope with other aspects of cancer. The pith of lemons is very good for the liver and helps to make enzymes like trypsin that control cell division. Trypsin, when it is available and active also switches off cell division when appropriate. (But it won't if the receptors are an excess of certain hydroxyestrogens that have not been cleared by the liver.)

How to make your own citrus pulp

To ensure a regular supply of orange or other citrus peel products you need a practical way to ingest the white pith beneath that bitter oily peel. Voila! Use a stick blender to make your own citrus pulp. It can be frozen in measured quantities or kept in the fridge. This creamy golden slurry can be sweetened with xylitol and eaten a dollop at a time with cereals or yoghurt or added to smoothies. But for the gluten-free gourmet; and especially for vegans my citrus pulp is the magic ingredient for cakes, muffins and cookies. I developed this technique many years ago and wrote the first recipe for my book in 2004. It is only now that I see how healthy the stuff is!

Take 2 large oranges of 10 cm diameter each to make 2 cups of orange pulp. Cut off the oily rind in neat strips, leaving behind as much white pith as you can. We keep the orange rind for later use. (Making candied citrus peel, beverages and a liquid detergent from the limonene.) Halve the oranges. Squeeze out their juice into the goblet of your stick or wand blender. Chop up the segments into smaller pieces and add to the juice. Whizz it up using the chopping blades of your stick blender to make a smooth fluffy pulp. Use the pulp for the baking recipes and other smart ideas.

Do more with citrus pulp – smart variations

Add 30 ml finely chopped fresh ginger to the blend – very yummy and more therapeutic. (The ginger is a natural blood thinner and anti-inflammatory drug.) A few chunks of fresh pineapple can be included. (Pineapple is a medicine chest in its own right and is rich in bromelain.) Try using grapefruit pulp. It is bitter but produces a lot more pulp. Use it for baking to get the lightest and fluffiest effects. Exclude the grapefruit juice. Use water or a sweeter juice to cut the bitterness. Add a little lemon pulp. It is not good to use solo, but if you have leftovers from making lemon juice then remove the rind and add them to the orange or grapefruit pulp.

It is marvellous for digestion and the health of your liver. Freeze the pulp in measured quantities. The cake recipe requires 250 ml. It keeps in the fridge for at least a week. (A good indicator of all the phytochemicals and lifesaving antioxidants we get!) A spoon or two of the orange pulp is nice to have every day with cereals or yogurt. Sweeten it with xylitol, maple syrup or honey. Yum! It can be added to the smoothies you make. You may want to drink the fresh orange juice instead of adding it to the pulp. So replace it with an equal quantity of water or herb tea. Rooibos tea makes a nice change.

Baking with citrus pulp: orange cakes, cookies, muffins, fruit cakes and rusks

Citrus pulp dough - gluten-free, dairy free and egg free (vegan friendly) Combine all the ingredients in a mixing bowl by adding them in the order they are listed: 250 ml orange pulp 20 ml olive oil (or rice bran oil) 80 – 100 ml brown sugar or preferably xylitol 150 ml rice flour (or quinoa flour if you have it) 5 ml baking powder Stir together and pour into a baking dish that is lined with baking paper. The mixture will yield about 350 ml. (Enough to fill a small flat glass dish, baking tin or a small muffin tray.) They can be baked in a pre heated oven of 180 degrees C for about 10 – 15 minutes.

I prefer to bake these items in a microwave oven. The average time is 3 – 4 minutes. Then remove from the oven. Place on a wooden board covered by a piece of paper towel. Peel off the paper lining and release the hot steamy cake. Let it cool down completely, turning it around a few times so as not to let one side get too soggy. While still warm it can have a spread of maple syrup or honey that seeps in and adds to the pleasure. The basic orange cake keeps well in or out of the fridge and it can also be frozen. Serve it: as sponge fingers topped with strawberries and natural cream. Or slice the cake into strips and dry them out to make rusks.

Use the cake as a hot or cold pudding and serve it with jelly, fruit custard or cream to make a gluten free trifle. Try it with ice cream topped with home-made orange preserve or marmalade or strawberries. Favourite cakes to make from your basic citrus pulp dough Coco pine orange cake. Add a few chunks of fresh pineapple and a slice or two of fresh ginger to the oranges you pulp up. Add 100 ml desiccated coconut to the dough mixture. For a satisfying fruit cake add chopped raisins and nuts to the pulp. Add a little cinnamon, ginger, cloves and allspice.

For a darker colour, add a few teaspoons of cocoa powder to the dough. Adding a tablespoon of sweet molasses makes it richer. To convert this into a carrot cake, add half a cup of finely grated carrots. For Chocolate brownies add more sugar and cocoa to the fruit cake and spread the mixture out into a flatter baking tray. Add chocolate chips or better still – coca nibs. For muffins, cupcakes and fairy cakes spoon the dough into muffin trays or use paper liners in the trays. Add chocolate chips, candied orange peel or ginger preserve. For flaxseed biscotti (rusks) to protect you from the munchies add 150 – 280 ml flax seeds (linseed) to the baking mixture. (The ground-up flax seeds boost beneficial oestrogen and banish constipation . They provide omega 3 oil and lignans, an insoluble fibre. It also helps to cut the bad cholesterol.)

Add sunflower or pumpkin seeds for more of a bite. After baking, cool the cake down before slicing it. Place the slices on an oven tray and lightly toast them to make the rusks – this takes a few minutes. Bitter grapefruit hunger buster bars. For a more slimming idea use grapefruit pulp for the biscotti and sweeten it with stevia. Cookies or crunchy biscuits are easy to make out of any of the above mixtures. Spoon out small blobs of dough on a greased baking sheet. Bake them until you feel they are done on the surface. Then switch off the oven and they will crisp up on their own if left for a few hours or overnight.


An orange a day keeps all the doctors at bay - a cure for cancer?

Korean dishes that are meat / gluten free  - some ideas


The "vegbutglutenfree" style of eating is well suited to Korean food because so many of the dishes are easy to adapt to fussy foodies who generally have a hard time when eating out. Rice is the common denominator and one can choose a few small inexpensive dishes to accompany it. If a Korean BBQ is available or a taple top hotpot then it is really easy and relaxing. All you do is select the morsels from the array of dishes and cook them yourself! Their dishes include a lot of fermented foods you can make at home yourself. These are low in calories and easy to digest. Large quantities of vegetables are served with the rice and very little bread is ever seen. Even desserts are predominantly made of rice. Seaweed is also abuntantly used and cultivated in Korea. Ironically the kelp that washes onto our South african shores is only used for fertilizers and kelp tablets.


Rice and veg in spicy red oil with fried egg

Home version with rice, seaweed, kimchi, fermented beans and carrot and cucumber salad

Korean originnals

A vast selection, but full of meat, if you prefer?

Rice rolls and balls

Cook sushi rice , season with soy sauce and sesame oil

Korean pickles

Seved with the meal

Korean Food is healthy and adapts well to vegbutglutenfree

Soju in Sea Point. follow this linkk to see authentic dishes - worth a visit.


Bibimbap is a traditional Korean one pot meal. It is easy to make for vegetarians and is gluten free Bibimbap is easy - rice and veg! Bbimbap, a traditional Korean one pot meal is a winner for vegetarians who also do not eat gluten. Vegetables, rice, and gochujang (red chili paste) make up the heart of this dish. Eggs, tofu and meat are added as desired. The key flavours are sesame oil, soy sauce and red chilli paste that is common to many Asian rice dishes. You can make it as mild or as fiery as desired. Unique to bibimbap is the extremely hot dish it is served in and the runny fried egg that is mixed into the beautiful arrangement of colourful and tasty cooked or pickled vegetables. Vegans can have tofu.


Dish up a portion of cooked white rice in a hot bowl with sesame oil. Lightly mix a few blobs of red chilli sauce into the rice. Place vegetable pickles or servings of cooked vegetables on top of the rice, leaving space in the middle for an under cooked fried egg. Bring it to the table and mix everything together in the hot bowl before dishing it onto the plate. Choose your favourite toppings from: stir fried spinach carrot pickle, cucumber slices, kimchi, cooked fermented beans (doenjang) or cubes of tofu for instance.Here are some simple instructions.


Kimbap, rice in a seaweed wrap, similar to a sushi (macci) roll. Sushi rice made for Japanese-style sushi rolls is suitable to use, but season it with sesame oil and salt instead of using rice vinegar and sugar. Kimbap can sometimes include meat and fish but or a vegan version is easy enough to make. Japache, Korean sweet potato noodles Japchae can be made without meat, with tofu as a substitute. The chewy sweet potato noodles paired with mushrooms, carrots, and other vegetables make a perfect side dish or main course Joomuk-bap, Seasoned Rice Balls Literally translated as “fist rice,” includes sticky rice with delicate spices and chopped vegetables with sesame seeds. Yum!


Pyogobusut-tangsoo (Sweet and Sour Shiitake Mushroom) Similar to Chinese cuisine, pyogobusut-tangsoo is savory, sweet, sour, crunchy, and rich—it basically covers all the taste sensations. Use these 13 easy Korean recipes that are vegan friendly


Lunch at Soju, a small Korean family restaurant in Sea point


In the slideshow on the home page  we share our celebration of Mom’s 96 birthday – Korean Style. My sister’s husband had returned from a business trip to Korea and was blown away by their food. Not only the food, but their friendliness, their love of life, hard work, beer, rice wine and foody fellowship. A simple family run outfit, Soju does not accommodate a rowdy BBQ with loud music as do other Korean restaurants. The family sang happy birthday to Mom and carried on with their accounting, sewing and to Mom's delight, Bible study at their family table next to the kitchen.This lifestyle is typical of Asian people and we were made to feel like guests in their intimate space. People have said in reviews that the decor is not very upmarket. No, it is peaceful, homely and warm. The food came from the heart and was truly what I would call healthy and happy.


All the dishes are prepared by the family, including the pickles and the essential kimchi that is a fiery version of sauerkraut. They went out of their way to accommodate the vegetarians in the group and not a crumb of gluten was had. Soju is a clear, colourless distilled Korean beverage similar to rice wine with a 16.8% to 53% alcohol content. John demonstrated the drinking etiquette he had been taught by the Koreans. First he mixed our soju with beer and down it went - strange. Then he showed us how to pour it into the special little glasses with either one or two hands, depending on the recipient’s age and family status. They too, responded with one or two hands. Nobody cared after a few glasses and it was a great accompaniment to the delicious dishes that kept on arriving.


First came the rice and seaweed rolls with 6 little bowls of pickles. The rice cakes turned out to be lumps of chewy glutinous rice in a red but spicy sauce. The bibimbap was the highlight of the meal and the heat of the stone hotpot was alarming! I love hot food at the best of times but nearly got singed by the bowl. As John said, one can eat and eat this kind of food and there’s no heartburn, indigestion or bloating. Truly moreish and we will be back one day. 

Are you worried abou glyphosates and pesticides?

In a study about Korea's cultured foods, it was observed that the probiotic strains found in Kimchi are able to completely degrade several kinds of organophosphorous pesticides within nine days of fermentation. In this study, they noted that various strains of lactic acid bacteria use these chemicals as one of their food sources. These pesticides and herbicides destroy our natural gut flora and make us chronically ill. People who embrace old fashioned, slow farm-style cooking and eating uphold the art of pickling, brewing and culturing food. This enhances flavours, makes fibrous food more digestible and provides a steady stream of potent probiotics, especially the lactobacillus strains we need for immunity and to maintain our physical and mental  wellbeing. We can easily maintain these gut friendly bacteria by eating regular helpings of traditionally fermented foods every day. They are the antidote to civilization!

Fermented food to make- easy!

Cottage cheese, kimchi, olives, lemon pickle, surdough bread

Sauerkrautfrom cabbage. add more vegetables for Kimchi

Kimchi chopped veg. just add salt, seal and wait.

Chinese breakfast plus fermented dishes

Moroccon lemon pickle + salt and sluced lemons

Cultured or fermented foods are fun to make - medicine indeed


Examples of fermented food: Sauerkraut, kimchi, yoghurt, amasi, kefir, cottage cheese, all popular cheeses, olives, pickles like gherkins, tobasco sauce, soy sauce, tamari, natto, miso, sour bread, kombucha, beer, wine and pickled lemons. Learn how to make a few of them with my basic guidelines. Making your own kimchi is a good way to begin as it introduces lactic acid - a by product of anaerobic fermentation, giving it a sour taste, without adding vinegar. Try out these ideas and soon you will get the hang of it. Practice and patience makes the perfect pickle! Some may sound strange, but are worth knowing about. Our gut health affects our immune system, digestion, our emotions, energy levels and our brain function. So a sound mind in a healthy body with a healthy gut really does depend on the consumption of bacteria, fungus, mould and slime! They come from delicious fermented foods we can easily make and take ourselves and are good for anxiety, they say Bake fermented Rye bread and pizza dough with this recipe I have perfected.


How to Enjoy Fermented Milk Products like yoghurt, amasi, ricotta and cheese We can add probiotic supplements to yoghurt. Mix in the contents of a few of your capsules or crush up some tablets. Set them free! Although there is no lactose (milk sugar) present, some people still need to be wary of fermented dairy products because of the casein content. To make your own cottage cheese, mix one or two cups of amasi (fermented, clotted milk) with half a teaspoon of natural salt. Pour this into a sieve that has been lined with a finely woven cloth. Allow the water to drip out for a few hours until the desired consistency and transfer it to a closable container. You can flavour this cottage cheese with caraway seeds if you like. Use the brine to add to stews, soups and curries or use it for baking. Here is my guide to getting the most out of amasi, our locally fermented milk. A mixture of cottage cheese and ground-up flaxseeds can be used as a spread. The Budwig diet for treating cancer makes use of this combination. You can add Marmite as well for even more benefit and it tastes great.it is rich in glutamate, that's why it tastes so great. Fermentation releases this natural flavour, also known as MSG! For a harder cheese: Fold over the sides of the cloth. Wrap it up in paper towel and then a dish towel. Keep a heavy weight, like a brick on top of it to for a few hours. This produces a smaller lump of solid, creamy white cheese, similar to the Indian pannier or Middle Eastern Labneh It is great with cooked spinach or curries. Keep the chunks of cheese in the discarded brine. (The same idea as Feta.) Here is a link to my detailed guide for Amasi at Infobarrel.

Easy meals from staple veggies

Baked veggies topprd with fresh basil and tomatoes

Organic fresh veggies plus a basic pantry selection for easy meals.


 Regular standbys in the pantry for these recipe ideas include: rice, rice flour, olive or canola oil, butter, cheese, eggs and Amasi (fermented milk) or yoghurt.  Canned beans (white kidney and haricot beans are lectin free for all blood types), olives (green ones are better), mayonnaise, tomato relish and a few sauces and spices are good to keep in store. You can make your own lentil sprouts as they add more nourishment and are better suited to all blood types. 


We will take each of the basic vegetables such as potatoes, onions, carrots, beans, peas, courgettes and butternut and explore all the different ways of preparing and eating them. The possibilities are endless and using different themes makes it more exciting. Take your family to China, India, Korea, South America, the Mediterranean or Ethiopia, for instance, by studing their national recipes and modifying a few simple dishes. (See the Korean food)


Watch the slideshow for  some hearty Mediterranean inspired food.

Minestrone soup using courgettes instead of pasta is 100% gluten free! They are cut into strips using a potato peeler and stirred into the pot at the last minute. Serve with grated cheese - Parmesan cheese makes it more authentic. 

Greek style vegetable stew is similar to minestrone soup but butter beans and olives are incuded. It can be eaten with chunks of home made gluten free bread (or rice cakes) or served on rice or, in this case, leftover fake risotto!

Risotto is usually made from special (very expesive) Arborio rice. We can make a simple variation by adding white wine and Amasi (similar to yoghurt) to a pot of rice 10 munites before it is usually ready to serve. Stir it in well, to make it creamy and mushy. You can include chopped mushrooms, green peppers and other vegtables. Mot important is to stir in a lot of grated cheese or Parmesan cheese.

Pasta substitiute

Shred courgettes with potato peeler. Add just before serving

Grow yoour own fresh herbs

Plant them in a pot: parsley, celery, basil

Greek vegetable stew with butter beans and olives

serve it on leftover rice or risotto

Risotto for cheats - use fragrant rice

Cook in a pan as usual, add vegetables, white wine and cheese