Find out if your immune system needs a boost.
If you answer "yes" to one of the six questions here, you'd better start eating probiotics.
Homemade Probiotics
KEFIR
To start growing your culture start with 200 ml full (fat), bio milk and 200 ml kefir from a bio shop. Your starter kefir culture needs to have active bacterial flora in which is often completely destroyed by pasteurisation even in bio kefirs. In my experience this Demeter brand on the picture is the most reliable in Belgium that consistently allowed me to restart my culture after holidays.
You mix the two ingredients and leave it open in a warm place. If your milk doesn't turn into kefir after 2 days, there was no active bacterial flora in the starter kefir, or you used semi-skimmed milk, or your milk was over pasteurized.
Once your first portion is ready, keep always a bit to feed it with milk again and maintain your kefir culture.
If it's closed for a longer period of time (like during holidays you would keep it in the fridge) the living bacterium flora may die and you have to restart from scratch.
​
Sauerkraut is one of the best probiotics in Europe, but unfortunately it's not appealing for the eyes that are used to the green salads tossed with tomato and olive oil. Perhaps if you grade beetroot into it, add thin slices of red onion, ground flax seed and cold pressed pumpkin oil or extra virgin olive oil?
Probiotics change your gene expression. See the advantages of probiotics.
Easy meal for busy evenings
(no diary, no gluten, no meat)
Ingredients for 6-8 servings:
Peas: 5 tbs olive oil, 2 tbs romain cumin, 2 medium size onions finely chopped, 250 gr. deep frozen peas, 2 cloves garlic meshed, 1tsp ground turmeric, salt
Cabbage: 4 tbs olive oil, 1 tbs romain cumin-optional, 1/2 a red cabbage chopped to small pieces, 1 dl red wine;
Quinoa: 2 cups of quinoa
Directions:
Start with meshing the garlic clove and leave them on air to maximise the anti-inflammatory and anti-carcinogenic potentials; then put to washed quinoa to soak for couple of minutes to reduce phytic acid content; chop the onion and the cabbage, warm up the oil in the two dishes and add the cumin seeds to both..
Dish for the cabbage is better to choose a deeper one. When you the cumin seeds sizzle, before they would burn add the onion in one dish and the cabbage in the deeper one. Cover them and sauté both. After 3 min. add the frozen peas to the onion and wait till it melts. May take about 10 min. Every once in a while you stire the cabbage. When you are free, wash off the quinoa and with double amount of water put it to cook. When the peas are melted, season the dish with the garlic, turmeric, salt, and keep it under the lid for another 3 minutes, then take it off the fire. Add the wine to the cabbage and season with salt keeping in mind that the quantity will further shrink. The cabbage you may keep cooking for longer or shorter without too much of attention, depending on your time you may take it off the fire when the quinoa is ready. Otherwise you can cook it for another 30 minutes with stiring it every once in a while. For salad chose you seasonal, local vegetables.
Eat it with joy!
Easy soup for busy evenings
(no gluten)
​
Ingredients for 6-8 servings (if you eat it as dinner, it's just enough for 4): 5 tbs olive oil; 2 medium size onions finely chopped; 1 larger broccoli chopped or 2 smaller ones; 2 bigger carrots sliced; 6-8 organic sausages sliced; 1 cup of deep frozen peas; 1 tbs dried tarragon, 3 bigger garlic cloves meshed; 1.5-2 l hot water;
Directions:
Start with meshing the garlic cloves and leave them on air to maximise their anti-inflammatory and anti-carcinogenic potentials; then sauté the onion in the hot olive oil for 3 min, add the rest of the vegetables and sauté for 5 min. Add salt, the sausages sliced, then the hot water, salt and the tarragon and on slow fire cook it for about 15 min. When the meat is cooked add the peas and the garlic leave it on fire for another 5 min and when the peas are melted and slightly cooked you may switch the fire off.
(The peas don't need too much of cooking, and the garlic should not be heat-treated long to keep its anti-inflammatory and anti-carcinogenic qualities. )
​
For serving you may add sour cream.
Eat it with joy!
Golden Milk
​
Ingredients for 6 small cups: 4 tbs coconut fat, a small piece of ginger, like tip of the finger, peeled, chopped, mashed; in a mortar mash 10 cardamom seeds keeping only the seeds eventually and 2 star anises; 2 tbs coconut sugar, 2 tbs cinnamon powder, 3 tbs turmeric powder
Melt the cocos fat, add the ginger, then the cardamom and anise, ​switch the heat off under the pan and add cinnamon, turmeric and finally the cocos sugar.
With longer heat treatment they lose healing properties, and cocos sugar would turn pro inflammatory, so we don't want to cook them.
Warm up oat milk or full milk and with a cappuccino mixer mix 1 tbs of the paste into 1,5 dl milk.
Probiotic Sour Cabbage Soup
​
Ingredients for 6 servings: 1/2 kg sour cabbage without vinegar or wine; 5 pcs of organic frankfurter sliced; 10 slices of organic smoked ham chopped; 1 onion sliced; 2 carrots sliced; ; 3 cloves of garlic meshed; 3 pcs of bay leaf; a bit of of wild cress is available; 3 tbs sorghum flour , 3 tbs paprika powder; salt; sour cream to thicken the soup and to serve (min 250gr)
​
Wash the cabbage and cut through long chains, add in a dish with onion, frankfurter, ham and carrots covered in water. Cook until the frankfurter needs (15-20 min), then take a cup, fill it with the liquid of the soup half full, add the flour, 4 tbs sour cream with the paprika, mix it smooth and mix it in the soup stirring it all smooth. (Don't forget the salt) .
Serve each portion with additional sour cream.
​
CAULIFLOWER SOUTH INDIAN WAY
​
Ingredients: 1 cauliflower, 2 medium sized onions, 3 tablespoons coconut fat,
2 tablespoon roman cumin, 1 tablespoon brown mustard seed –optional,
1/2 tablespoon ground turmeric, 1 tablespoon mango powder, 4 slices of garlic, salt,
Melt 3 tablespoons of coconut fat or olive oil in a pan, add the cumin and if you want the brown mustard seeds, let them crack without burning them, add the finely chopped onion and sate for 3 minutes, add the cauliflower, sauté till cooked (don't overcook), season with turmeric, mango powder and garlic.
Peel vegetables ahead for the week while cooking your Sunday dinner.
Keep them roughly chopped in glass containers. (Ikea has a great offer now on glass containers with bamboo or plastic tops!) It shortens your weekly cooking with daily half an hour.
.jpg)
Estrogen Boosting Gluten Free Pancake
Ingredients:
with every cup of sorghum flour
1 egg
1 cup of butter milk
1 coffee spoon of salt
coffee spoon of sodium bicarbonate
if needed a bit of water;
For savoury version, a half onion finely chopped.
​
MIX and bake. Depending on the length of your spatule make smaller pieces than normally you would. it brakes easier than the one you make from wheat. As long as the upper side is soft, sprinkle the onion on it, turn and bake.
​
Preparation:
1. Let the cocoa oil & coconut oil melt on very low heat.
NB 1: Use a jar put in a casserole half full of water and heat it on the stove - I turn my stove to 3 while the max is 9.
NB 2: It is important to ensure that the temperature does not exceeds 40 ° C you can use a culinary thermometer (I personally check with my finger).
2. Mix gently using a wooden spatula until the cocoa butter is melted.
3. Then add the previously mixed coconut sugar, cocoa powder and the salt
Stir it while adding the powders, or add them in 3-4 portions stirring thoroughly after each time, so that the sugar & the cocoa powder blend well in the cocoa butter & coconut oil.
4. Once all the ingredients are added the mix it till completely homogeneous (you must obtain a visual in which you want to dive ...!),
It’s easier to mold your chocolate until it’s hot. Don’t forget to clean the jar with your fingers or tongue J
I put nuts, coconut flakes, dried fruits, sesame, orange peels or other delicious stuff at the bottom of the forms and then poor the chocolate, but pure is also very nice.
If you use ice forms your chocolates will have the effect of rust which is now trendy.
If you use special chocolate forms then your chocolates will be shiny.
Keep the forms in the fridge for at least 12 hours before degustation,
it melts very fast at room temperature.
​
Ingredients: (for 315 gr of raw chocolate) - can be stored in the refrigerator for up to 1 year it never lasts more than a week at home J
• 55 gr cocoa butter (raw)
• 60 gr of coconut oil
• 85 g of coconut blossom sugar ( finely mixed in powder)
• 120 g of raw cocoa powder
• 1 pinch of Himalayan salt
The cocoa butter I found in Bioplanet:
Non Inflammatory Chocolate
pictures and recipe are from Desislava
Chocolate Cream with
Non Inflammatory Sugars
Finally a healthy version that my son approved, too!
With a hand mixer you mix:
1 cup of almond paste 1 cup of melted coconut fat, 4 tablespoons of cocoa powder, 2 tablespoons of grind cinnamon, 3 tablespoons of liquid stevia (if you can't find it in your area, increase the amount of raw agave syrup for your taste), 4 tablespoons of raw coconut sugar, 4 teaspoons of raw agave syrup and a pinch of salt.
​
Grain Free Savory Sticks
Dough: 1,5 cup plantain flour, 1.5 cup ground, dried cassava, 1,5 cup psyllium husk, 2 eggs, 250gr butter, 1 cup of tomato paste; 4 teaspoons of salt;
​
Decoration on the top: egg to apply in a thin layer, 2 table spoons sesame seed 2 table spoons arabian spice mix
​
Keep the butter in room temperature for couple of hrs then mix the ingredients and work the dough till smooth. If the tomato sauce is not enough liquid to stick the dough together, add some water. Take a ball in your hand, flatten it on the rolling board first with the hand then with the rolling pin to 3-4 mm thick and slice it with a knife. Apply a thin layer of butter on a tray and with a wooden spatel move the sticks onto the tray. Now apply a thin layer of egg on the top of the sticks, sprinkle the sesame seed on one part, the arabian spice mix on the other half, and bake them in a preheated oven (175C) for 40 minutes.
​
​
Easy Side Dish with Cauliflower in South Indian way
For 4 servings you need 1/2 cauliflower, 1 tomato, 15 haricot beans, 1 spoon of roman cumin, 1 spoon of black mustard seed, if not available, yellow is a good alternative, 1 large slice of garlic, 2 spoons of coriander powder, 1/2 spoon of turmeric powder, 1/2 spoons of mango powder; 4 spoons of olive oil or cocos fat;
​
Peal the garlic, mesh and leave it on air. Wash the veggies, cut the cauliflower to smaller pieces. Heat up the oil add cumin and mustard seeds for a quick roasting, then the cauliflower. I prefer the version when there is enough oil to saute the vegetables without additional liquid, but you may add a little bit (1/2 a cup) of water or vegetable stock to avoid burning. chop the ends of the haricot off and cut them into small slices. You can do them in one bunch. Add to the dish, then chop the tomato to small cubes and add. When the cauliflower is softer, but before it would fall into tiny pieces, add the garlic and the spices. Give them just a short heat exposure and turn the flame off.
Delicious with quinoa, beans, lentils or bread. And most of all, it won't make you fat!!!
Enjoy!
Ramen
Thanks to its seaweeds and mushrooms it's specifically nutritious in the 4th week of the cycle when our hormone levels are typically low, during the menstruation week.
I usually make it when my roasted chicken is nearly finished, so I can use some chicken pieces in each portion. (only organic or bio.)
For the pasta instead of the authentic one I prefer a full grain rice vermicelli which is available in Indian shops often. (In Brussels for sure in the one opposite the Dino museum)
1. Soak the alga while
2. pealing /meshing the garlic and
3. chopping the vegetables.
First mesh the garlic and let it air till adding it to the soup around the end of the cooking process.
4. Warm up the sesame oil or cocos fat, add fresh ginger chopped small pieces, fennel slices, some seasonal veggies and mushroom.
5. Mix the miso.
6. Poor water on the steamed vegetables, add the kale or other green leafy vegetable, the alga and miso and cook the kale (or the other green).
7. While cooking the kale boil water for the pasta. Rice vermicelli doesn't need to be cooked, only to be soaked in hot water for 5 minutes. When water is boiling you turn the flame off and add the vermicelli, soak it for 5 min. before poring water off.
8. Add the garlic to the soup 1-2 minutes before turning heat off.
9. Finally you place meat (if you didn't have left over roasted chicken, marinate chicken in lots of garlic and cream or milk or cocos milk for 1-2 hrs, and steam it in cocos fat in a close dish) When all this is done, just place a bit of meat in the soup ball, one portion of pasta and poor the soup on the top. Season it with sprouts, soy sauce and eat it with joy!
.
Sprouts
It's so simple to grow your own bio greens in the kitchen
with endless benefits. Alfalfa for instance is a significant dietary source of beneficial phytoestrogens, and phytochemicals, including canavanine and saponins. A good source of vitamins A, B, C, D, E, F, and K. MungBean is a good source of protein, fiber, vitamins C and A. Both are beneficially supporting your hormonal processes in the follicular period of your cycle.
All you need to do is soak them for one night, then spread them in a dish, keep it in a dark place and water them once a day. After 5 days you may keep them in the fridge.
​
Gluten free low carb goody in 20 minutes
When I noticed that my chestnut cream expired, that I promised to the family underneath the cream, I quickly mixed bellow ingredients and prepared a chestnut-cream-like texture without any gluten or refined carbs. They couldn't stop with one serving :).
For the thick part underneath the cream:
½ cup ground puppy seed;
½ cup finely ground dried coconut
½ cup ground chia seed
1 cup ground dried banana
1 tbsp. cinnamon powder
10 dried dates cut in small pieces
Mixed with
½ cup cooked amaranth (boil the amaranth in 1,5 cup water, then simmer until water is nearly gone, about 20 min.) sweetened with
2 tbsp. xilit
​
Cream beaten:
400 ml bio cream with
2 tbsp. xilit
​
Decoration
½ cup of walnut finely chopped
1 tbsp. honey –couple of drops to drip on the top of every serving
Chocolate Cream -prep time: 7 minutes
no refined sugar, no unhealthy fats
Ingredients:
3 ripe avocados
1/4 cups cocoa powder
1 spoon of cinnamon
half a lemon squeezed
1 spoon graded, organic lemon skin
3 spoons melted cocos fat
1 cup of dried date and raisin mix
​
Soak the dried fruits for 20 min, wash them well, remove the seeds of the dates, add the lemon juice and mix it till you get a paste. Add the rest of the ingredients and mix it till smooth.
​
You can deep freeze it and eat it as an ice cream or just use it as a chocolate cream.
Casanova's secret is scientifically approved
Casanova started his days with 50 oyesters...
The scientific discovery why bivalve mullosks (oysters, muscles and clams) are really aphrodisiacs and what it actually means was announced to 15,000 scientists in San Diego, California at a meeting of the American Chemical Society in 2005. The leading researcher said after the announcment that "I've been a scientist for 40 years and my research has never generated interest like this."
Mullosks contain high amount of Zink one hand. Men lose 1-3 mgr Zink per ejaculation.
The other hand they found 2 unusual amino acids in mullosks that, as Dr Fisher said, "you can't just fin in vitamin shops."
D-aspartic acid (D-Asp) and N-methyl-D-aspartate (NMDA).
As Dr. D'Aniello found in experiments, injecting these amino acids into rats triggered a chain reaction of hormones that ended with the production of testosterone in males and progesterone in females.
Kichidi for the Follicular Week
In the smaller dish on the right - you can make it a soup or thicker as a side dish.
I like it with a little bit of fresh lemon
​
Ingredients (240 ml cup used)
-
¼ cup moong dal / yellow split mung beans
-
½ cup oats
-
½ tsp cumin / jeera
-
½ tsp ginger grated or crushed
-
1 ¾ to 2 cups water (regular rolled oats may need more)
-
Salt as needed
-
coconut fat
-
Generous pinch of turmeric
-
Carrots
-
Onions
-
Peas
-
Haricot beans
Instructions
-
Wash and soak moong dal in water for about 15 min.
-
Wash and chop veggies.
-
Add coconut fat to a hot dish. Add cumin. When they sizzle, saute ginger till it turns aromatic. Do not burn.
-
Add all the veggies and saute for about 2 to 3 minutes.
-
Drain the water from dal and add it to the dish. Fry for about 2 to 3 minutes till the dal smells good.
-
Add oats, salt and fry for about 2 minutes.
-
Pour water. You can adjust the quantity of water to make it mushy or slightly grainy. On a low flame cook until the dal gets cooked.
-
Serve it warm.