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Fermenting Foods

On the weekend we held our first official Fermented Foods Workshop, Hooray!  At RISE Wellness we are passionate about expanding your education and exploration into all things wellness.  We are also about making wellness affordable, by providing these workshops we set up participants with fermenting starter kits so each person can start fermenting at home and save the $$.  I have been making my own coconut yogurt, gut healthy smoothies with milk kefir, healing fermented veggies and throwing the love into the slightly icky SCOBY (Symbiotic Colony of Bacteria and Yeast) for some delicious homemade Kombucha.

On our extended Fermenting day we also salivated and rewarded our taste buds with a healthy and gut healing lunch.  I wanted to share some of the lunch recipes with you, so here they are…..


Winter Nourishing Pumpkin Soup.

With the base of a chicken bone broth this soup is blood nourishing and gut healing.  The choice of the pumpkin aids to heal the digestion, coupled with warming spices such as turmeric, paprika, cumin and cinnamon your bodies circulation is activated, warmed and nourished to increase your blood, qi and yang!

See previous posts to prepare your Chicken Bone Broth to use as you base.

Chicken Bone Broth

1/2 Butternut Pumpkin

1/2 Jap Pumpkin

Spices: Salt, Paprika, Cumin & Cinnamon

Ayam Coconut milk or cream or any other brands that doesn’t contain preservatives

Use 1/2 butternut and 1/2 Jap pumpkin, cut off the skin and cube.  Place on a baking tray with 3 large dollops of coconut oil, healthy spreading of salt, paprika, cumin & cinnamon, place in a moderate oven (180) for 10 mins, then head back to the oven take out your tray and use the now melted coconut oil to cover your pumpkin and help spread your spices evenly. Give your pumpkin another swish around 1/2 way through the cooking.  Once your pumpkin is soft pull it out and add it to your soup with a can of coconut milk or yogurt for some good fats, blitz it up, add salt to taste and it’s ready to enjoy!

Tips: if your soup is thin add some extra coconut cream.  Be sure to liberally use your spices on your roasted pumpkin to gain the flavour you need in your soup.


Chunky Beetroot Dip

Beetroot is the perfect Winter food, great for nourishing our Kidney energy, coupled with garlic and onion some tasty  pre biotic and immune boosting vegetables this simple dip helps your immune system, digestive system and nourishes your Kidneys.

4 Beetroots

1 onion (just 1/2 don’t peel)

5 garlic (don’t peel)

Coconut Oil

Spices: Tumeric, Paprika, Cinnamon, Salt

1 cup Coconut water

Activated Cashew nuts

Cube your beetroot with peel on and place in an oven tray with your onion (halved) and unpeeled garlic with coconut oil – 3 large teaspoons and Spices pop in the oven, when oil has melted mix the spices throughly through the beetroot.  Take out of the oven when beetroot is soft.  Peel off the skin of the onion and pop out the garlic from its shell and mix with the cooked beetroot.

Place all ingredients in the blender with activated Cashew nuts, coconut water and another dollop of coconut oil then blend up and enjoy!

Seed Biscuits

Well we need something to spread our dip on!

¾ Cup Linseeds + ¼ cup chia seeds – soaked overnight

1 cup mixed seeds – pepitas, sunflower, sesame (black and/or white) – soaked overnight (in separate bowl)

1 cup almond meal

Drain mixed seeds & add to soaked linseed & chia (no need to drain – should be jelly consistency) and Almond meal. Put half mixture in blender and blend to smooth consistency. Add back to other half of mixture and combine well. Add salt, pepper, spices etc to taste. Spread to approx. 0.5cm thick on baking paper and cook in low oven (100-120 degrees) until crisp. 30-60 mins, depending on oven & thickness, turn over after 30 mins if still soft. Can cut into shape halfway through cooking or break up at end of cooking.


‘All In’ Winter Curry

This mild curry can be enjoyed by children and adults, and is very versatile as any of the vegetable can be substituted, best to keep in the sweet potato though as it is a slow release so long energy vegetable and also heals the digestive system.  To soak up the luscious sauce you can use a base of rice (white or brown) or on our Fermenting day we used Quinoa.  When using Rice – wash your rice and soak (if you can) from 2hrs or overnight before cooking up.  When using Quinoa wash off all the saponins  (the quinoa will soap up) then soak overnight before cooking up.

1 tablespoon Coconut oil

1 onion finely chopped

3 minced garlic cloves

1 knob of ginger

400ml Coconut Milk

3 Tablespoons of Tomato paste

2 Sweet potato’s

1 diced Zucchini

Handful of Mushrooms

1/2 Juice of Lemon or Lime

Salt & Peper

1/2 Dozen Curry Leaves

1 Tsp Caraway seeds

1 Tsp Ground Cinnamon

1/2 Bunch Coriander leaves

Saute spices with onion, garlic and ginger in a pan until all flavours have mixed.  Steam veggies then add veggies with tomato paste, coconut milk to spices mix all together and serve topped with Coriander leaves.  Easy & Yum.


Happy Munching!