8 Common Fermented Foods You Probably Have At Home

Health Benefits of Fermented Foods

Fermenting foods was first notorious as a means of food preservation. Now we know that a diet rich in fermented has the extra bonus of keeping our gut flora happy and healthy. But the health benefits are not limited to our digestive tracts; evidence shows that gut health can play a role in immunity, inflammation, mood, allergies, as well as autoimmune disorders. Unfortunately fermented foods have all but disappeared in our newly sterile, overly-processed world of food. And what our current Western-style diet lacks, traditional diets thrive on. In Asia it is tempeh and miso from fermented soy, in the Caucasus Mountains it is kefir from fermented milk. In Africa they enjoy fermented porridge and cassava. In Korea it is Kimchi. In Germany it is Sauerkraut. What happens when our modern day diet lacks these all important fermented foods?
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Protein Packed Hemp Seed Vegan Pesto

Recipe for Vegan Protein Packed Hemp Seed Pesto

Pesto in autumn, I hear you ask? Thanks to my container gardening course last spring, (see Container Gardening – 8 Edible Plants To Grown Indoors) I’ve managed to grow basil indoors, and it has been thriving up until now! What else better to do with the last basil leaves of the season than to make a pesto? This Protein Packed Hemp Seed Pesto offers more protein than your standard pesto, and also uses cost effective walnuts in place of pine nuts. But the real twists lies in what makes this vegan version just as tasty, if not more, than it’s parmesan counterpart.
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10 Surprisingly Non-Dairy Sources of Calcium

What Are Some Non-Dairy Sources of Calcium

We all know that calcium is essential for good bone health. Since our kinder years, it has been drilled into us that calcium comes from cows… and I’m sure we can all recite the 3 recommended servings of dairy per day. The problem with those recommendations is that it doesn’t take into account the fact that dairy, alongside beef, is one of the largest contributors to greenhouse gas emissions. Don’t get me wrong, I love my cheese and kefir, and I do advocate that dairy has an important role in general nutrition. But if you are like me, and struggle to get your ‘three recommended serves of dairy’ in, maybe its time to start looking at other sources of non-dairy calcium foods to ensure we are meeting the recommended targets for bone health.
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Simple Gado Gado Peanut Satay Recipe with Seasonal Vegetables

Simple and Healthy Gado Gado Peanut Satay Recipe - The Conscious Dietitian

We all have them. Our go-to-meals when our fridge stock is looking pretty sad. This Japanese Miso and Soba Noodle Soup is an ol’faithful for me. For my roomie Sami, its Satay! This simple Peanut Satay Recipe goes on anything! In the summer put it on a Summer Tofu Salad Bowl, in the cooler months I like it on this classic Indonesian style dish, served with steamed seasonal vegetables and hard boiled eggs. Thanks for the awesome recipe Sami!
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All Natural Protein Packed Berry Banana Smoothie

All Natural Protein Packed Berry Banana Smoothie featuring high protein Greek Yogurt and hemp seeds @ The Conscious Dietitian

Earlier this year, the answer to the age old question Is breakfast really the most important meal of the day? was answered in The American Journal of Clinical Nutrition. Although the study was small, it concluded that there is no major differences between breakfast eaters and breakfast non-eaters in terms of metabolic profile – though, the breakfast eaters did have more stable blood sugar levels throughout the day. Does this change anything in the world of nutrition? No, not really. Read more »

5 Reasons You Should Be Eating Lentils PLUS A Simple Prep Guide

Mixed Bean Winter Warming Soup
Last week I had the pleasure of dining at the notorious Lentils As Anything Restaurant in Melbourne, Australia. Since I got wind of this eatery’s concept some 10 years ago, I dreamed of one day dining there and finally got my wish. It was amazing. The philosophy behind Lentils As Anything is that you pay what you feel the food is worth, and with this you are given the opportunity to contribute towards a world where respect, generosity, trust, equality, freedom and kindness rule. This not-for-profit organization has been successfully working for over 13 years; when diners such as myself can afford to pay the proper price of the meal plus a few dollars more, it allows those that are less fortunate to be able to dine out and be social, regardless of their financial situation. Lentils are in my opinion the superfood of all superfoods. Now let me tell you why lentils should be allowed centre stage at your next meal, and I’ve included a simple prep guide to make it all the less daunting.
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No Bake 100 Calorie Peanut Butter Energy Balls

Simple Energy Snack Size Peanut Butter Balls

Sounds to good to be true doesn’t it. Peanut butter… no bake… less than 100 calories. We live in a world of convenience, and all too often we choose to reach for the sugar packed granola bars or trans-fat laden potato chips when looking for a quick fix. What if I told you that a healthy and tasty treat may only require 15 minutes of your time? Put ingredients into a bowl and roll into balls, easy right? And in return you will get 3 weeks worth of these healthy and convenient peanut butter energy balls!
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Overnight Oats with Dehydrated Summer Fruits and Hemp Seeds

Overnight Oats with Dehydrated Summer Fruits and Hemp Seeds

Towards the end of spring a crazy, extroverted, bundle of energy entered our lives. He came with the intention of not hanging around the city for long, but ended up coming back again and again and again. After spending a few short weeks biking down the West Coast of America, surviving off porridge, wild berries, and other peoples generosity, he came back to Victoria with crazy tales and a thirst for life. He loved this city and the city loved him.
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Chia Seeds, Flaxseeds, Hemp Seeds – Which One Is For You?

Flaxseeds are grown in the Okanogan, BC

Mother and Daughter near the Okanogan, where Flaxseeds are now grown.

Superfoods are big money. With their promises of everlasting youth and renewed vitality, consumers will happily spend the big bucks without further question. Some really are super, some are flops (ie. noni juice). We have always known that seeds hold a high nutritional value, but we’ve moved past the common sunflower, pumpkin and sesame seed and are now looking for something new and edgy. Chia seeds, flaxseeds and hemp seeds have all made their mainstream supermarket debut over the last few years. As super as they all are, each of them has individual health properties that are as unique as their consumers are. Some are better suited to certain individuals, and some consumers like to factor in their environmental standpoint. Which one is better for you…?
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Japanese Salad Bowls with a Miso Tahini Dressing and Brown Rice

Summer Japanese Salad Bowl with Brown Rice and a Miso Tahini Dressing

Best Summer Of Our Lives

As summer comes to an end, those around me have declare this as the the best summer of our lives. Big statements coming from those of us with 28 summer’s under our belts. But memories were made and miracles did happen. What may have kept our stamina going (in my household anyway) was our multiple renditions of our nutrient packed salad bowls. I’ve already shared Sami’s Summer Tofu Salad Bowl with Brown Rice and a Savoury Dressing, and then followed that up with a lower sodium alternative Light Summer Salad with a Garlic and Tahini Dressing. Now my love of Asian food has inspired this Japanese Salad Bowl served with a Miso Tahini Dressing and Brown Rice, just in time to see summer to it’s end.
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