Once upon a time, you couldn't convince me to eat a single fermented vegetable, so it's ironic that I'm now obsessed with the stuff.

Today we’ll be covering;

🌱 How to live to 100 (no promises though! 😉)

🌱 Kimchi 101, and how to make sauerkraut taste nice

🌱 Free Mediterranean recipe

Healthy News Doses

6 Lessons from the World's Fittest 100 Year Old

Meet Mike Fremont, a centenarian with some tales up his sleeve.

You might assume folks hit 100 just because they live healthier, but it's not that simple.

Sure, genetics play a big role, but the real secret to hitting the century mark?

Dodging what this filmmaker dubs "the four horsemen": cardiovascular disease, cancer, neurodegenerative disease, and diabetes.

Most of us face these risks in our 70s, but if you can push back their onset with smart diet and exercise choices, your odds of living to 100 (or beyond) shoot up.

Basically, it's a no-brainer: what doesn't take you out... keeps you going.

Want to fend off the four horsemen? Focus on these three life areas:

🏃 Exercise: Mix up cardio, strength training, and stability. Fun fact: gaining muscle gets tougher as you age, so why wait?

🍽️ Diet: Caloric restrictive and pack in the protein.

❤️ Relationships: Good vibes only. Less stress and more peace of mind go a long way. See here for one interesting Harvard study that backs this!

Kimchi 101 – A Spoonful a Day Keeps the Doctor Away

Kimchi, a Korean staple, has become a trendy mainstream food in the US for the past few years, proving it's more than just a fleeting fad.

Dating back to 37 BCE, kimchi stands as a symbol of Korea. Have you ever heard of Kimjang? It's an annual event where communities come together to prepare kimchi for the winter months.

From soups and sandwiches to side dishes and even desserts, kimchi offers a versatile way to get your daily fermented fix!

While it's primarily made from napa cabbage or radish, variations can include ingredients like cucumber, scallions, seafood, and even fruits such as persimmons.

🍲 The Art of Making Kimchi

• Brining: Salt is massaged into the veggies.

• Rinsing & Draining: To balance the saltiness.

• Seasoning: A spicy paste of chili powder, garlic, ginger, and more.

• Fermentation: Packed tight and left to ferment. The longer, the tangier.

🥬 Why Kimchi is a Superfood

• Gut Guardian: Rich in probiotics like Lactobacillus and Bifidobacterium, kimchi is a digestive system's best friend.

• Antibacterial Boss: It can suppress baddies like E. coli.

• Weight Watcher: Studies suggest kimchi can influence metabolism and body weight.

• Anti-inflammatory Agent: Thanks to ingredients like garlic and chili pepper.

• Antioxidant Abundance: Protects against free radicals.

• Heart Hero: It might play a role in cholesterol regulation.

🔬 Research Roundup

• Kimchi's probiotics support the intestinal barrier, keeping harmful substances at bay.

• It's being eyed for potential anti-obesity effects.

• Regular consumption might help with chronic inflammatory conditions.

• It's a potential ally in the fight against heart diseases.

As research continues, kimchi's status as a health-promoting food only grows stronger!

[Get your fermented fix here]

Community Shout-out

To Your White Sandwich Loaf Success

Yes you.

It’s time I dish out credit to our foodie loving community over on our exclusive Facebook community (come say hi if you haven’t already)

It warms my heart when I see such successes like the ones above.

Some found it more challenging than others but, I promise if you bake it our way, your gluten-free white sandwich loaf will look and taste just as amazing as the ones above!

So, keep those crumbs coming and those ovens humming…

If There Was a True “Magic Pill” For Better Health - This Might Just Be It…

How a forgotten “lost art” of creating nutritional superfoods is taking the world of science by storm.

Can you guess what it is?

Unlike many of the medications & supplements that are sold in the world today - this health-boosting family of dishes cannot be patented.

It cannot be heavily marketed on TV, on billboards, in your supermarket, or in the office of your MD.

The reason is, from the dawn of civilization humans have been using this healthy technique to transform normal food into a rich source of nutrients, healthy bacteria and as a way to remove allergens, impurities and other unhealthy compounds from the food we consume.

It might be clear now, but in case it is not - I’m talking about Fermentation.

Upgrade Your Plate…

Make “I Don’t Like Sauerkraut” a Thing of The Past

Sauerkraut, with its distinctive tang, is a dish people either love it or leave it.

But here's a fun fact: while probiotic supplements boast between 1 to 50 billion beneficial bacteria, a mere gram of sauerkraut can pack between 1,000 and 100 million of these gut-friendly microbes!

No, seriously.

So, if you're still on the fence about this fermented favorite, here’s some flavor experiments to win you over...

1. Add Sweetness: Mix in grated apples, carrots, or beets during the fermentation process. This can balance out the tanginess with a touch of natural sweetness.

2. Herbs and Spices: Add caraway seeds, dill, juniper berries, or garlic for an extra layer of flavor.

3. Mix with Other Veggies: Combine sauerkraut with shredded carrots, bell peppers, or onions. This not only adds color but also diversifies the taste.

4. Creamy Dressing: Mix sauerkraut with a creamy dressing like Russian or Thousand Island. This can be especially delicious on sandwiches or salads.

5. Heat It Up: Warm sauerkraut can be a different experience. Try sautéing it with a bit of butter or bacon fat until it's slightly browned.

6. Add Meat: Mix sauerkraut with sausage, bacon, or pork. The rich flavors of the meat can complement the tanginess of the sauerkraut.

7. Rinse It: If the taste is too strong, you can rinse sauerkraut in a colander before using it. This will wash away some of the brine and reduce its tanginess.

8. Use in Recipes: Incorporate sauerkraut into dishes like casseroles, soups, or pierogi fillings where its flavor can meld with other ingredients.

9. Toppings: Top your sauerkraut with a sprinkle of fresh herbs, a drizzle of olive oil, or a squeeze of lemon juice to enhance its flavor.

10. Pair with Fats: The tanginess of sauerkraut pairs well with fatty foods. Try it with avocados, cheese, or a rich dressing.

What’s your verdict on Sauerkraut?

The ​Cooking Corner

Mediterranean Stuffed Portobello Mushrooms

You know how fresh basil can be a bit moody with heat? Well, we're swapping it out for pesto sauce. Sure, store-bought pesto works, but if you're feeling a bit chef-y, give this fresh basil pesto recipe a whirl.

Oh, and a quick tip on those mushroom caps: just pop the stems off and scoop out the gills with a spoon.

It gives you more space for toppings and gets rid of any leftover grit.

Prep time: 10 minutes
Cook time: 15 minutes
Serves: 4-6

 
Ingredients:

• 6 large Portobello mushroom caps, stems, and gills removed

• 3 tbsp. extra virgin olive oil

• 6 oz. Mozzarella cheese (or vegan Mozzarella)

• ½ pint grape tomatoes, washed, dried, and cut in half

• ½ cup fresh or bottled pesto

• Sea salt and black pepper, to taste

• Garnish: Aged balsamic vinegar or glaze

Directions:

1. Preheat the oven to 375°F and line a large, rimmed baking sheet with parchment paper and set aside.

2. With a pastry brush, brush olive oil on the outside of each mushroom cap, and around the interior and edges. Place oiled caps on the prepared baking sheet and evenly divide the mozzarella cheese between them. Top each cap with grape tomatoes and drizzle with pesto. Sprinkle with salt and black pepper, to taste.

3. Place baking sheet in preheated oven and bake for approximately 15

4. minutes, or until cheese is melted. Remove from heat and drizzle with aged balsamic vinegar or a thicker glaze, if desired. Serve immediately. Enjoy!

Enjoy!

Until next week,

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