Fermented Carrots

Fermented Carrots

Fermented Carrots

About Fermented Carrots Recipe

Carrots are great by themselves but fermenting carrots adds an extra kick.

There are three things you need to know about carrots.

1) High in Vitamin A which is key for keeping your kid’s immunity up and them well and at school/day-care.

2) High in magnesium, key for their sleep  AND building strong bones

3) High in fibre. A great way to feed gutties.

Fermenting carrots gives them extra nutrients with probiotics – a game-changer to your and your kid’s immunity.

Instead of an apple a day, it will be a fermented carrot a day, keeps the doctor away.

“Try it” Tip?

Simply cutting veggies in different shapes or serving them in different sizes can make a big difference in kids motivation to ‘try’. What shape would your kids like?  any shape will ferment well in thir recipe, even grated (just use salt to bring the water out of grated carrots, no ‘brine’ necessary)

Ingredients

  • 3 Large Carrots, peeled in not organic and cut into any shape

  • 3 tsp of freshly cut dill. (you can use any herb or spice here – coriander and ginger are also favourite in our house)

  • Culture starter or Whey

  • 2 tsp Himalayan salt

  • Filtered water (enough to submerge carrots)

Step by Step Instructions

Step 1

Peel the Carrots if not organic and cut into sticks or chunks.

Step 2

Place in Sterilized mason jar.

Step 3

Combine salt, dill, 1/2 cup of water and culture starter or whey in a blender and blend for 20sec.

Step 4

Pour over the brine (dill/salt water) over the carrots. Add more water to make sure all carrots can be submerged under water. 

Step 5

Weigh down carrots with either a stone weight, 1/2 an apple cut along its mid-section or a cabbage core. 

Step 6

Put the lid on jar. Make sure the weight is working by submerging all the vegetables. If not you will need to jig it so no carrots are exposed to the air. 

Step 7

Leave in dark place for 3-7 days.

Step 8

Try in a few days. The carrots should still be crisp yet they will have a slight zingy taste. 

Step 9

Store in the fridge. Because it is fermented, it can last for months in your fridge.

Fermented Carrots Benefits

Fermented carrots are a great way to get some natural probiotic foods into your kids after antibiotics… They will give their gut bacteria a huge kick and help to keep their immunity going strong and support their digestive system.

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      Healthy Chocolate Chip Cookies

      Healthy Chocolate Chip Cookies

      Healthy Chocolate-chip Cookies

      About this Recipe

      How can you make baking healthy?

      Use resistant starch to feed the good-gut bacteria, add in Sweet potato (Kumara for New Zealanders) for a prebiotic kick, use a sweetener that won’t leave your microbiome starving, flavour it with Pumpkin-spice for a tantalizing lift and top off with dark chocolate for an antioxidant boost.

       

      This healthy chocolate chip cookie recipe that won’t stick around for long.

      Ingredients

      • 1 cup of cooked sweet potato (you can also use cooked pumpkin)

      • Healthy Sweetener (see below)

      • 1/2 cup butter, softened

      • 1 egg

      • 2 tsp cinnamon

      • 1/2 tsp ginger

      • 1/2 tsp clove

      • 1/2 tsp nutmeg

      • 1/2 tsp salt

      • 2 tsp baking soda

      • 2 cups flour mixture (see notes)

      • 1/2 cup of dark chocolate chips

      Flour Mixture 

      Any flour will do. To add extra nutritious benefits I use 3/4 cup of resistant starch as a mixture of potato flour, green banana flour or tree nut flour with 1 1/4 cup of spelt flour, normal flour, gluten-free flour or buckwheat flour  – depending on my mood and what I have in my cupboards. 

      Sweetness

      Making cookies sweet and healthy can be an art. All the sweeteners I use are from a natural source (not made by a scientist in the lab) and ideally are packed full of other micro-nutrients. Here are a few of my favourite combinations to use in the healthy chocolate chip cookie recipe.

      Option 1: 1tsp monk fruit + 2 Tbsp maple syrup

      Option 2: 1/4 cup apple puree

      Option 3: 4 Tbps of honey

      (I am sure there are other combinations out there, contact me to share, I would love to hear what is working for you)

       

      Step by Step Instructions

      Step 1

      Heat oven to 180 degrees C

      Step 2

      Put the sweet potato, monk fruit, butter and egg in a blender and blend until smooth.

      Step 3

      Put the rest of the dry ingredients into a mixing bowl and mix together. 

      Step 4

      Pour the sweet potato blended the mixture into the dry ingredients and mix until well combines and one gloopy mess. 

      Step 5

      Mix in the chocolate chips.

      Step 6

      Roughly spoon about a heaped tablespoon of the mixture onto a tray lined with baking paper. (it doesn’t have to look perfect, a cookie blob is perfect)

      Step 7

      Put in oven and cook until slightly browned on the bottom. Roughly 20-30 minutes.

      Step 8

      Take out of the oven and once cool, store in snap lock container – if you’re going to keep for more than 3 days then store in the fridge.

      TIP: 

      Make a double lot of the cooked sweet potato and store the rest in the freezer for you’re next batch. 

      Healthy Chocolate-chip Cookies – YUM

      Paprika Kumara

      Paprika Kumara

      Paprika Kumara

      About 

      Kumara, kumara, kumara.  Aka Sweet Potato. I cannot get enough of this vegetable for my son. This amazing-ness of a vegetable will help feed and multiply your little ones good bacteria. Researches are studying this at the moment to see if this could be a nutritious option for ‘commercial baby food’. Paired with mild and sweet paprika, training your baby’s taste for this spice will serve you well, as a variety of dishes your baby will soon be eating from chilli to Dahl are made with this delicious spice.

      Ingredients

      • 2 medium Purple Kumara

      • 1-2 tsp of paprika

      • 1 Tbsp coconut oil

      Sweet potatoes are not related to regular white potatoes. If your baby reacts to nightshade vegetables, do not be put off sweet potatoes, they are not in the nightshade family.

      Most vegetables taste good with this spice.  Delicious paprika cauliflower-bites is one of my favourites

      Step by Step Instructions

      Step 1

      Heat oven to 160 degrees celsius forced fan bake or 170 degrees bake.

      Step 2

      Put oil in a roasting tray and put in the oven until the oil melts.

      Step 3

      Peel Kumara and cut into bite-sized pieces.

      Step 4

      Place Kumara in a roasting dish and coat with oil

      Step 5

      Sprinkle paprika over Kumara bites and toss until all are coated.

      Step 6

      Roast until soft (approx. 30min). Cool and serve. Keep some in the fridge for an easy snack.

      Storage Times

      Fridge: 5-7 days

      Freezer: 4-6 months

      If you serve this recipe straight from the fridge from day one, your baby will have no trouble with the cold herby vegetables. (Make things as easy on yourself as you can from day one!)

      Garlic Cauli Bites

      Garlic Cauli Bites

      Garlicky Cauliflower Bites

      About 

      If I knew how versatile cauliflower was back when I was introducing solids to my oldest, this would have been on my list to train her tastes too when she was in the ‘flavour window’ (see introducing solids course for more).  From pizza bases to  ‘cauliflower rice’ (also known as fairy rice in our house), it is easy to add nutrients to your kid’s diet with this sweet vegetable. Amongst other nutritional qualities, cauliflower is full of folate helping your baby’s Nervous system develop. Paired with the powerhouse immune boosters of garlic, your baby will get a good combo of boost brain and immune power.

      Ingredients

      • 1/4 head of cauliflower

      • 1-2 cloves of garlic

      • 1 Tbsp Butter or coconut oil

      To cut down on time – cut a whole cauliflower into bites. Storing the bites in a ziplock bag in the fridge. When your baby is hungry at home, pull some out to cook up. It will take 10 minutes max from fridge to table.

      Step by Step Instructions

      Step 1

      Wash and cut cauliflower into bite-sized pieces

      Step 2

      Peel the garlic and mince. Use a fine grater if you do not have a garlic mincer. 

      Step 3

      Get out saucepan and melt the oil on high heat.  Turn to medium heat and add in garlic and cauliflower.

      Step 4

      Sautee cauliflower and garlic by constantly moving the cauliflower with a spatula or a large spoon, until cauliflower is a little soft. (You still want the cauliflower to have a crunch to it, overcook and it will go soggy)

      Step 5

      Cool and serve. Keep some in the fridge for a on-the-go snack.

      Storage Times

      Fridge: 5-7 days

      Freezer: 4-6 months

      Garlic Cauliflower

      If I knew how versatile cauliflower was back when I was introducing solids to my oldest, this would have been on my list to train her tastes to when she in the ‘flavour window’ (see introducing solids course for more). From pizza bases to ‘cauliflower rice’ (also known as fairy rice in our house) it is easy to add nutrients to your kids diet with this sweet vegetable. Amongst other nutritional qualities cauliflower is full of folate helping your baby’s Nervous system develop. Paired with the power house immune boosters of garlic, your baby will get a good combo of boost brain and immune power.

      Ingredients

      • 1/4 head of cauliflower
      • 1-2 cloves of garlic
      • 1 Tbsp Butter or coconut oil

      Instructions

      • Wash and cut cauliflower into bite-sized pieces
      • Peel the garlic and mince. Use a fine grater if you do not have a garlic mincer.
      • Get out saucepan and melt the oil on high heat. Turn to medium heat and add in garlic and cauliflower.
      • Sautee cauliflower and garlic by constantly moving the cauliflower with a spatular or a large spoon, until cauliflower is a little soft. (You still want the cauliflower to have a crunch to it, if overcook and it will go soggy)
      • Cool and serve. Keep some in the fridge for a on-the-go snack.

      Notes

      To cut down on time – cut a whole cauliflower into bites. Storing the bites in a ziplock bag in the fridge. When your baby is hungry at home, pull some out to cook up. It will take 10 minutes max from fridge to table.
      Herby Roasted Root Vegetables

      Herby Roasted Root Vegetables

      Herby Roasted Root Vegetables

      About this Recipe

      This was my son’s go-to snack. Cooking a large batch up on Monday, he had a bowl-full at snack time or with his meals if I was in a lazy mood. There are no right and wrong combinations of vegetables – just use what you have in your kitchen, or what is in season.

      Ingredients

      • 2 cups of bite-sized root vegetables 

      • 3 tsp of mixed herbs

      • 2 Tbsp coconut oil

      Options for Root Vegetables include: beetroot, parsnip, pumpkin, carrots, Kumara (sweet potato varieties), celeriac, Jerusalem artichoke)

      If you are out of mixed herbs, just substitute with thyme, basil or marjoram. If you mix it up your baby will become resilient with the changing flavours.

      Step by Step Instructions

      Step 1

      Heat oven to 160 degrees celsius forced fan bake or 170 degrees bake.

      Step 2

      Put oil in a roasting tray and put in the oven until the oil melts.

      Step 3

      Peel and cut root vegetables into bite-sized pieces.

      Step 4

      Place vegetables in a roasting dish and coat with oil.

      Step 5

      Sprinkle mixed herbs over the vegetable bites and toss until all are coated.

      Step 6

      Roast until soft (approx. 30min). Cool and serve. Keep some in the fridge for an easy snack.

      Storage Times

      Fridge: 5-7 days

      Freezer: 4-6 months

      If you serve the stored herby vegetables straight from the fridge from day one, your baby will have no trouble with the cold herby vegetables. (Make things as easy on yourself as you can from day one!)

      Herby Roasted Root Vegetables

      This was my son’s go-to snack. Cooking a large batch up on Monday, he had a bowl-full at snack time or with his meals if I was in a lazy mood. There are no right and wrong combinations of vegetables – just use what you have in your kitchen, or what is in season.

      Ingredients

      • 2 cups of bite-sized root vegetables Options include: beetroot, parsnip, pumpkin, carrots, Kumara (sweet potato varieties, celeriac, Jerusalem artichoke)
      • 3 tsp of mixed herbs
      • 2 Tbsp coconut oil

      Instructions

      • Heat oven to 160 degrees celsius forced fan bake or 170 degrees bake.
      • Put oil in a roasting tray and put in the oven until the oil melts.
      • Peel and cut root vegetables into bite-sized pieces.
      • Place vegetables in a roasting dish and coat with oil.
      • Sprinkle mixed herbs over the vegetable bites and toss until all are coated.
      • Roast until soft (approx. 30min). Cool and serve. Keep some in the fridge for an easy snack.

      Notes

      If you serve the stored herby vegetables straight from the fridge from day one your baby will have not trouble with the cold herby vegetables. (Make things as easy on yourself as you can from day one!)

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