Go With Your Gut

 
DSC_5931.jpg
 
 

Gut Health? Why is it so important and what does it actually mean?

It’s a new year, and if you’re anything like us, this year you’ve vowed to be healthier.

But what does that really mean…… and how can you make ‘being healthier’ a simple part of your everyday life? 

Let’s start by clarifying a few things;

1.     When we refer to your ‘gut’ we are not just talking about your stomach, we are talking about your digestive system; your mouth, oesophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum.

2.     What is a healthy gut? Although specifics will differ among individuals there are a few signs that indicate a healthy gut, here are a few of the main ones; regular and comfortable bowel movements, uninterrupted sleep, clear skin & a strong immune system.

So why is it important?

In short, if your gut is healthy it’s more than likely that you & your mind are healthy.

Here’s what the Huffington Post had to say about it;

"When your digestive system is not functioning properly, it can result in poor nutrient absorption/malnourishment and lead to a number of chronic problems and symptoms, including acid reflux, indigestion, irritable bowel disease and others. But it can also directly impact overall health as well as the health of your immune system, nervous system, hormonal health and more".

"In fact, this 30-foot long tract (your gut) is major headquarters for immunity, neurological health and more. Digestive health directly impacts your immune health, and vice versa. Your gut is also home to the largest concentration of mood-altering neurotransmitters such as serotonin". 

https://www.huffingtonpost.com/dr-isaac-eliaz/digestion_b_1181599.html

So how do probiotics help?

We’ve found a great article by written by Ruairi Robertson, PhD that explains the gut and pro & prebiotics, you can click the link below to read the full version. Or here are some bite-sized bits;

https://www.healthline.com/nutrition/gut-microbiome-and-health - section1

Bacteria, viruses, fungi and other microscopic living things are referred to as microorganisms, or microbes, for short. Trillions of these microbes exist mainly inside your intestines and on your skin.

Most of the microbes in your intestines are found in a "pocket" of your large intestine called the cecum, and they are referred to as the gut microbiome.

The microbiome can affect gut health and may play a role in intestinal diseases like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

However, certain Bifidobacteria and Lactobacilli, which are found in probiotics can help seal gaps between intestinal cells and prevent leaky gut syndrome.

Here is some more on this from the ABC;

http://www.abc.net.au/news/health/2017-03-22/how-does-your-diet-affect-your-gut-bacteria/8374114

Your gut microbiome is sensitive to environmental exposures (beginning with the bacteria passed on from your mother at birth) and influenced by genetic factors.

It's also largely shaped by your diet, said Dr Beckett, and this works in two ways.

"The first way is by eating foods that contain bacteria — so foods with probiotics in them," she said.

Probiotics are live microorganisms, such as bacteria or yeast, similar to those living in our digestive tract. They are found in fermented foods including yoghurt, sauerkraut, kimchi and kombucha tea.

Where do we come in?

We create a range of fermented foods & drinks; fermented foods are known for their probiotic rich, good bacteria. What’s even better, is that the majority of our products are ‘wild fermented’ (with the exception of our kefir) meaning we use no starter culture & they ferment naturally.

Making fermented foods a standard part of your weekly diet is a great way to steadily & naturally increase your pro-biotic intake- hence improving your gut health.

 
 
Image by Marie Bradley

Image by Marie Bradley

 

Bannie Williams - Living Clean

 
25276581_10156898098227892_1103430035_n.jpg
 

This week we sat down with Bannie Williams, author, nutritionist & owner of @fortgreen to chat all things health....

So who is Bannie Williams?

Bannie is a young, fun & driven nutritionist from Melbourne, she is the author of The Smoothie Manifesto’ which was released earlier this year and recently opened a new health cafe in Northcote, Fort Green

Bannie started her career as an international model and upon finishing her studies worked as a freelance health writer and ran her own nutritional consultancy The Healthy Ingredient.

Read more of our interview with Bannie below.

Tell us about Fort Green?

"Fort Green is a contemporary health food café with a soon to be adjoining yoga studio. The concept evolved from a combination of both mine and my partner's professions, along with our shared interests in healthy eating, coffee, yoga and design".

Our menu focuses on nourishing wholefood bowls, smoothies, speciality coffee and vegan desserts. Minimal fuss, maximum flavour".

Tell us about your Green St Beef Bowl?

The Beef Bowl is a combination of contemporary Asian and Korean flavours, featuring an 8 hour slow cooked Victorian beef, quinoa, seasonal greens,  GSK kimchi, chilli and our special tahini sauce. We wanted to create a dish that was delicious and nutritious for our non-vegetarian customers. We love having the GSK kimchi in the bowl as it introduces people to a fermented product that they might not have experienced before.

What’s your best “everyday” health tip?

"Everything in balance and moderation!

It’s okay to indulge, provided it is part of a balanced lifestyle. Getting caught up in dietary trends is something I also advise to avoid. Learning to listen to your body and understanding what works for it and what doesn’t is far more powerful than any fad diet".

How would you recommend adding our range of products to everyday life?

The GSK products are easy to incorporate into your everyday life because of their delicious taste and diversity. I love starting the day with a shot of the coconut kefir for gut health & sipping on the Jamu Jamu throughout the day for the anti-inflammatory properties of the turmeric. The kimchi hot sauce is also an amazing addition to Asian dishes & gives a great flavour profile as well as the benefits of fermented kimchi

Thanks for your time Bannie Williams.... 

If you're based in or visiting Melbourne, we highly recommend a visit to Fort Green, try one of their delicious bowls, smoothies or raw treats and while you're at it pick up some of our fermented products. You won't be disappointed!

Fort Green stocks our Kimchi Hot Sauce, jamu jamu & Coconut Kefir.

GREEN ST KITCHEN-9.jpg

The Berry Delicious Chia pudding

 
Organically made with  Perth Organics

Organically made with Perth Organics

 

At Green St we believe that healthy eating should be simple!

We all know that gut health is important, our gut health can control our mood and our immune system but, the hard part is how to make keeping your gut health an easy & delicious part of your everyday life…
 
That’s where we come in….

Our coconut kefir is dairy-free and packed full of gut healing good stuff.

This week we’ve taken the standard “chia pudding” & given it a GSK twist.
 
This one is perfect for breakfast on the run, an afternoon pick-me-up or a healthy summer dessert.
 
The Berry Delicious Chia pudding, click the link below for full method & recipe;

www.greenstkitchen.com
Fruit from Perth Organics

Coconut Kefir Chia

Serves 1. 

Ingredients

  • 250mls GSK Coconut Kefir
  • 3x tbsp. chia seeds
  • ¼ Cup organic Strawberries
  • ¼ Cup organic Blueberries
  • ½ Organic Pear
  • 3 Organic Cherries
  • 1x tbsp. of your choice of coconut yoghurt (we’ve made our own from kefir curd)

Method

The night before;

  1. Place 250mls of kefir and 3x tbsp. chia seeds into a bowl and stir until all chia seeds are covered by kefir, once mixed thoroughly pour into a tall glass.
  2. Place in fridge and let chia set overnight or for approx. 4 hours

The next morning;

  1. Chop strawberries & pears into bite-size pieces.
  2. Remove chia from the fridge.
  3. Layer with blueberries, strawberries & pears.
  4. Add a tbsp of coconut yoghurt and finish with fresh cherries.
DSC_4449.jpg

About Green St Kitchen

So we all know that gut health is important, it can control our mood and our immune system, but the hard part is how to make keeping your gut healthy an easy, simple & delicious part of our everyday lives…
 
And that’s where we come in….
 
We create what we like to call “Edible Alchemy” or a unique range of hand-made, raw, paleo, gluten free and vegan fermented products (Kraut, Kimchi, Tonics & Coconut Kefir).

Our products are fermented the ‘Wild Way’, a completely natural fermentation process. 

And just in case you didn’t know fermented foods are a powerful source of natural probiotics……

This Blog will focus on easy ways for you to improve your overall health;

  1. We will be posting simple & tasty recipes for you to make at home.
  2. We will interview interesting entrepreneurs within the health & wellness space. 
  3. We will provide you with information on upcoming events and promotions.
 
 

Our Kimchi is packed full of fresh, raw & local ingredients.

A Double Beet Salad

 
DSC_4456.jpg

At Green St we believe that healthy eating should be a simple, fun and delicious part of everyone's everyday life!

We create what we like to call “Edible Alchemy.” Our products are fermented the ‘Wild Way’, a completely natural fermentation process. 

This week we combined forces with Perth Organics, an online organic store (with a small farm shop in Caversham) that delivers all things organic straight from the farm to your door. And we mean it, these guys go from Tom Price in the far North, right down to Esperance.

We had a ball in the kitchen when our box of summer goodies arrived and were extremely excited to get our hands on some 'golden beets', the slightly softer & sweeter sister to the traditional beetroot.

This one is the perfect blend of sweet, fresh & savory!

Ingredients

  • Organic beetroots
  • Organic Golden beetroots
  • Danish fetta
  • Fresh baby basil leaves
  • Coriander sprigs
  • Fresh apricots
  • Plain yoghurt or coconut yoghurt
  • Virgin olive oil
  • Fresh lemons
  • Sea salt
  • Cracked black pepper

 

METHOD

Traditional Beets

  • To cook beets place them in a large pot of salted water (do not peel or remove outer cores) bring water to a medium boil and cook gently until beets are soft when poked with a knife.
  • Drain water off the beets and allow to cool, once cool enough gently use hands to rub the skin and outer core from beets.
  • Depending on the size of beets cut them into quarters or smaller and put aside to cool.

Golden Beets

  • Wash beets thoroughly and leave the skin on, now top and tale the beets and with a mandolin thinly shave some slices.

Apricots

  • To cook apricots, split them in half and remove the seed then lightly roast under the grill until caramelised.

Feta Yoghurt Spread

  • In a bowl place some crumbled feta with a little yoghurt and mix together to make smooth spreadable mix.

TO ASSEMBLE

  • On a large flat plate, place a nice even flat layer of feta spread.
  • Now, loosely arrange red cooked beets over the feta spread.
  • Next, scatter shaved golden beets over the top.
  • Add grilled apricots.
  • Loosely scatter some of your favourite kimchi or kraut (we used ginger & turmeric kraut).
  • Throw a few smaller chunks of feta over the top followed by baby basil leaves and coriander sprigs.
  • Lightly zest the lemon over the top and a squeeze of the juice followed by some virgin oil, sea salt and cracked black pepper.

Enjoy!

IG @perth_organics
FB /perthorganic
www.perthorganics.com

DSC_4335.jpg
 

GOOD FOOD, HEALTHY HABITS by Elise Carver

 
22385247_10156691185642892_1605264307_n.jpg
 

This blog post has been written by Elise Carver from Little Bantam Surf Training, Elise talks about her gut health, reviews Green St and shares one of her Sushi Bowl Recipe.

To see original post please click the link below:

http://www.littlebantamhealthandfitness.com.au/lb-blog/2017/9/21/green-st-kitchen-review

GOOD FOOD, HEALTHY HABITS

It's no secret that I have chronic gastritis, a condition that causes the lining of my stomach to become easily irritated. I've had it for three years now and it affects what I eat on a daily basis.

For me the importance of finding food that I can eat, that won't irritate my stomach but in fact help to heal it, is a big focus!

DID YOU KNOW ROUGHLY 25% - 30% OF THE POPULATION SUFFER FROM SOME SORT OF GUT RELATED PROBLEM.

Whether caused by external factors or the lifestyle choices we make, it is so important to eat and drink what helps us to heal. A combat if you will, against the stressors of life and what we consume.

I've recently come across a few items I wanted to share with you, that have helped to reduce inflammation in my body, improve digestive efficiency and support my gut health.

THE GREEN ST REVIEW

JAMU JAMU - TUMERIC TONIC

I found this drink a great accompaniment to my main meals, mostly lunch and dinner. Kombucha which is often associated with gut health is often too sugary or bubbly for my gut, whereas this blend of turmeric, fresh ginger, lemongrass, Jujube berries, Navel oranges, black pepper, cassia bark and coconut sugar, has a much gentler effect on my stomach.

Not too bubbly as to avoid irritating the stomach lining (but has a little sparkle), a cold glass of Jamu Jamu was probably my favourite item!

LIVING COCONUT - COCONUT KEFFIR MYLK

One of the limitations to having my gut issue, I have to avoid dairy. Even yogurt upsets my stomach!

I was very excited to get my hands on the Coconut Keffir, seeing as I LOVE coconut and need as many healthy Probiotics as I can get, this was great option. I had a small glass every morning before breakfast. It was gentle on my stomach and light to drink. Tasty too!

GINGER & TUMERIC KRAUT

I straight up love Saurkraut! Specially since I can't enjoy the usual condiments due to high acidity or spice, kraut is the perfect option for me. It's even great for adding digestion.

What I loved about the G&T Kraut was how subtle the flavours where. It had just enough Ginger without being spicy. And the two main ingredients (Ginger and Tumeric if you haven't guessed it!) are know for being anti-inflammatory foods, perfect for settling and healing the gut lining. Literally hitting two birds with one stone! I had it with almost every meal!

If you're looking to improve gut health or struggling with some sort of long term digestive complication and you're looking for something gentle, I highly recommend trying out some of these products.

Check our STOCKIST here!

 
IMG_9945 (1).JPG
 

SUSHI BOWL RECIPE

INGREDIENTS

*Anything you like, including 

  • 1/2 Cup Brown Rice
  • Pan Fried Salmon (Caned fish if you're feeling cheap)
  • 1 Poached Egg
  • 1/2 Avocado Cubed
  • !/2 Cucumber Cubed OR Julienne

OPTIONS I LIKE -

  • Blanched Broccolini
  • 1/2 Grated Carrot
  • Handful of Alfalfa

METHOD

* I try to keep my version of a Sushi Bowl relatively High Alkaline, using Saurkraut instead of pickled ginger and avoiding Toms and Capsicums for example. But you can mix it up if you like!

  1. Heat/cook your Rice.
  2. Prep all other items on the list - Avo, Cucumber, Carrot, Broc, Alfalfa.
  3. Assemble your Wasabi Mayo - Mayo/Wasabi mixed in a bowl, to your tasting? I only like a small zip of flavour.
  4. Start to cook the fish and poach the egg while you wait to flip.
  5. The Egg is best runny so catch it before it overcooks!
  6. Once your fish is cooked, assemble on the plate as above, put a few drops of Wasabi Mayo on the plate and...

ENJOY!

 

CHEERS+LEGENDS+SPRING+BITMO.jpg

The GSK CIY SPRING GARDEN SALAD

P8240523.jpg

The GSK Spring Garden Salad is a quick and easy salad, perfect for sharing at a summer BBQ or family dinner.

Ingredients

  • Fresh broccoli flowerets
  • Avocado (chunky dice)
  • Whole pink radish (finely sliced with mandolin)
  • Whole almonds (activated and roasted)
  • Sunflower sprouts or sprouts of your choice
  • Baby spinach leaves
  • GSK ginger + turmeric kraut (or flavour of your choice)
  • Soft feta (Danish) optional
  • Fresh lemon
  • Virgin olive oil
  • Sea salt
  • Cracked black pepper
  • Optional – we have garnished with dehydrated pink kimchi

 

Method

This salad could not be an easier to assemble!!

  • Steam your broccoli flowers until just tender (around 2-3 mins), then refresh in ice water.
  • Wash your radish & slice thinly
  • Grab a nice flat wide plate, scatter with broccoli flowers and some baby spinach leaves.
  • Add chunks of avocado and toasted almonds (now is a good time for a drizzle of virgin oil and a squeeze of lemon juice).
  • Keep building plate with ginger kraut and sprouts
  • Top with soft feta
  • Finish with a sprinkle of sea salt, more virgin oil, cracked black pepper and dehydrated kimchi.

Voilà!

The GSK CIY Mother Earth Salad

 
DSC_8983.jpg
 

At Green St we believe that healthy eating should be a simple, fun and delicious part of everyone's everyday life.

As we start to enjoy the warmer weather that Springs brings, we find ourselves craving lighter meals.....

Our Mother Earth Salad is the perfect transition salad. Hearty enough to be a meal, but light enough to still feel like a fresh salad.

Ingredients (serves 2).

  • 300g Red or black quinoa (cooked)
  • 50g Roasted broad beans (can be bought from any good European grocer)
  • 50g Walnuts (activated and roasted) rough chopped
  •  100g Cauliflower Nuggets (lightly steamed)
  • 100g Black eye beans or any white bean you prefer (cooked al dente) or canned
  • Small handful Flat Leaf Parsley (leaves only)
  • Small handful coriander sprigs
  • Small handful fresh baby rocket
  • 4 heaped Tbs plain yogurt
  • 1 Tbs Tahini paste
  • GSK Ginger Kraut
  • Virgin olive oil
  • Lemon juice
  • Sea salt
  • 1 tsp Ground sumac
  • Cracked black pepper

 

METHOD

To assemble this salad;

  • Grab a large mixing bowl, throw in quinoa, roasted broad beans, white beans, cauliflower, fresh herbs, and rocket.
  • Drizzle with virgin oil, lemon juice and sea salt then lightly mix through.
  • In a separate bowl combine yogurt, tahini paste a little lemon juice and salt, mix together and set aside.

TO SERVE

  • Grab your two serving bowls, place half the salad in each bowl.
  • Scatter your kraut (or chosen kimchi) on top.
  • Drizzle with virgin oil and spoon on some tahini yogurt dressing.
  • Finish with some ground sumac and cracked black pepper.

Gut Health & Cellular Energy

 
 

At Green St we love to work with influential & inspirational people; individuals & groups who are passionate about their work within the health, exercise & wellness space.

 Last week we sent some of our favourite fermented product to Michelle Drielsma from Sydney Strength Conditioning. Michelle is an Exercise Physiologist & strength coach who loves the ocean and is passionate about gut health.

"I recently tested out Australian-made Green Street Kitchen’s fermented kimchi, tonic and fermented hot sauce. What I love about these products are their taste and quality. Green St Kitchen products are fermented the wild way, meaning there is no starter culture used to initiate the fermentation process. The ingredients are exactly what is listed on the side of the jar – for example cabbage/vegetables, salt, flavoursome ingredients and time. Ferments aid digestion and only small amounts are desired with each meal. I would make a salad of grated carrot, beetroot, ginger, chopped cucumber, sheep cheese, pepitas, 2 soft boiled eggs, olive oil and sea salt, topping it off with a tablespoon of kimchi. Tasty and epic.

The below post "Gut Health & Cellular Energy" has been written by Michelle, to see Michelle's full post please head to her website, link below.

sydneystrengthconditioning.com

 
Michelle Drielsma

Michelle Drielsma

 

 “All disease begins in the gut.” — Hippocrates.

Hippocrates was not 100% correct with regards to all diseases but is fairly accurate for most chronic metabolic diseases.

There exists an intimate connection between your gut health and your overall health and wellbeing, so intimate that the gut is now being referred to as the second brain. Your gut and brain are physically and emotionally connected.

Only about 10% of the cells in the human body are human. The other 90% of the cells in your body belong to other living creatures; these are single celled microbes living in the human gut. The human gut comprises about 34,000+ species of microbes and in a healthy person, the beneficial microbes outnumber the pathogenic microbes by 4:1.

Now to really add a can of helminths, there is a great deal of literature that supports a high sugar/high fat diet for cellular energy and nourishment. Nutrition is a funny one and many professionals will have alternative views depending on which side of the physiology coin they are looking from. There seems to be hundreds of symptoms relating to “gut issues”, but it is worth looking at the origin first – if the cells aren’t fueled properly then you can guarantee problems assimilating and digesting foods.

Without proper digestion, you can’t have good health, no matter what you are eating. Your health is the summation of the foods your body is capable of digesting, not “what you eat”. Anytime you eat food that exceeds your body’s ability to digest, those foods end up working against you.

 
P8240370.jpg
 
  • Good healthy gut bacteria:
  • Support the immune system
  • Help you create vitamins, absorb vitamins & minerals
  • Regulate hormones
  • Digest and metabolise your food
  • Get rid of toxins
  • Make you calm, happy and focussed
  • Support cellular energy and health
  • How to work towards having good healthy gut bacteria:
  • Include pre- and probiotic foods such as fermented foods and beverages.
  • Meditation & exercise
  • Drinking plenty of clean mineralised water
  • Remove highly processed, non-foods
  • Avoid foods that you are sensitive to; when you eat foods that you are allergic or sensitive to, they activate your stress response which reduces your digestive juices and lessens both your absorption and digestion of nutrients.

To continue reading please head to Michelle's blog page......

 
P7190256.jpg
 

Gut Goodness Smoothies

These smoothie recipes have been created in conjunction with our current collaboration 'The Gut Goodness Detox', a cold pressed & fermented detox that we have created with Pressed Daily (@presseddaily).

Check out our Instagram for more information on this collaboration (@greenstkitchen).

Or just try one of these delicious smoothies for breakfast, lunch or as a gut healing snack!

 

 
Smoothie 1
 

The Sunshine Smoothie

Simply blend the following ingredients:

  • 100ml coconut kefir    
  • 200ml coconut water
  • 1 frozen banana        
  • The flesh of half an orange
  • 1 x tsp raw macadamias  
  • 2 x fresh dates
  • 1 x tsp white chia seeds  
  • 1/2 x tsp turmeric powder
 
DSC_8141.jpg
 

The Choc-nut Smoothie

Simply blend the following ingredients:

  • 100ml coconut kefir    
  • 200ml coconut water
  • 1 x frozen banana   
  • 2 x tsp pecan nuts or preferred nut
  • 1 x tsp white chia seeds
  • 2 x fresh dates
  • 1 x tsp flaxseeds
  • 1 x tsp dark cacao powder