THE MIND & GUT CLINIC.

SARAH JANE MCKENZIE. BHSC(NAT.) NATUROPATH | HERBALIST | NUTRITIONIST

THE COOKERY… IN THE KITCHEN, USING FOOD AS MEDICINE, MAKING HERBAL REMEDIES & CREATING RECIPES FOR GOOD HEALTH

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fire cider… A traditional folk remedy great for colds & flu.

1/2 cup fresh grated ginger root; 1/2 cup fresh grated horseradish root; 1 onion, chopped; 10 cloves of garlic, chopped; 2 jalapeño peppers, chopped; zest & juice from 1 lemon; Several sprigs of fresh rosemary ; 1 tbsp fresh grated turmeric root; organic apple cider vinegar (or kombucha); raw local honey to taste.

Prepare all your herbs & place in a 1L glass jar, cover completely with vinegar (or kombucha). Store in a cool, dark place & infuse for 4 weeks. Shake daily. To extract the liquid, use muslin &/or a strainer, pouring the oil into a clean jar, squeeze out as much from the pulp while straining. Finally, add 1/4cup honey till incorporated, add more if desired. Take 1-3tbsp as needed.

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mulled wine…this is jamie oliver’s recipe (simply too good to change!)

2 organic clementines or small oranges; 1 organic lemon; 1 organic lime; 200g organic caster sugar; 6 whole cloves; 1 cinnamon stick; 3 fresh bay leaves; 1 whole nutmeg, for grating; 1 vanilla pod; 2 star anise; 2 bottles Chianti or other Italian red wine

Shave large sections of peel from the clementines (or oranges), lemon and lime. Put sugar in a large saucepan over a medium heat, add the pieces of peel and squeeze in the clementine/orange juice. Add the cloves, cinnamon stick, bay leaves and about 10 to 12 gratings of nutmeg. Halve the vanilla pod lengthways and add to the pan, then stir in just enough red wine to cover the sugar. Simmer until sugar has dissolved into the red wine, then bring to the boil. Keep on a rolling boil for about 4 to 5 minutes, or until you’ve got a beautiful thick syrup. It’s important to make a syrup base first because the sugar and spices need to get quite hot, but if you heat them this high once you’ve added the wine, you’ll burn off the alcohol. When your syrup is ready, turn the heat down to low and add your star anise and the rest of the wine. Gently heat the wine, and after around 5 minutes, when it’s warm and delicious, ladle it into heatproof glasses and serve.

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comfrey oil…Great for pain & inflammation of muscles & joints, aids healing of bruises & swellings. External use only.

Comfrey leaves (big bunch), you can also add the roots; Extra virgin olive oil (to cover)

Chop or break up the leaves by hand. Put herbs in a 1L glass jar, cover completely with olive oil. Store in a cool, dark place & infuse for 4 weeks. Shake daily. To extract the oil, use muslin &/or a strainer, pouring the oil into a clean jar. Squeeze out as much of the oil as you can. Apply topically to injured/sore area as required. Do not apply to broken skin.

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kim chi… a fermented food great for digestive health

Himalayan salt; 1 drum cabbage; 12 radishes; 2 carrots; 1 onion chopped finely; ½ bulb of garlic, chopped; 1 large chilli; a big knob (10 x 3cm) of fresh ginger, grated.

Mix a brine of about 1 litre of filtered water and salt to taste (about 1tbsp) taste it (don’t over salt). Stir to dissolve the salt. The brine should be salty though palatable. Reserve the brine. Coarsely chop the cabbage, slice the radish, grate carrot. You can add other vegetables if you wish, such as seaweeds, green beans, beetroot etc. Add ginger, garlic and onion, remove seeds from chilli and chop finely (or throw them in whole). Mix & combine all ingredients in a big bucket (i use a 20L food grade bucket with lid from Bunnings). Pack tightly pressing down until brine rises. If necessary, add more brine to submerge the vegetables. Weight down with a upturned saucepan lid and something heavyish. Ferment for 1 week. Then transfer to clean jars, pack down vegetables and cover with brine, seal well and refrigerate.

Sarah Mckenzie BHSc(Nat)