Bone-broth cooking class: Thursday 21 February

I aim to run 1 cooking class per month this year. First cab off the rank is my favourite nutrient-dense food on the planet that I think we all should consume daily: bone broth (otherwise known as stock). Why? Here are a few reasons why broth is my and my family's foundation food: 1. broth should be consumed whenever muscle meat is consumed. This is because methionine from muscle meat can only fulfil its essential functions in the body in the presence of glycine that can be found in the skin, bones, connective tissue and organ meats of animals. Modern diets provide abundant quantities of methionine-rich muscle meats while bone broths have fallen by the way side.  The result of this imbalance is that excess methionine in diets rich in muscle meat generates toxic byproducts which is likely to contribute to reduce longevity, cardiovascular and other chronic disease. I am NOT saying that we shouldn't eat muscle meat, but that we need to team it with broth or some other glycine rich food.  An excellent article detailing the science behind this is written by Chris Masterjohn PhD and can be found in the Weston A Price Wise Traditions journal 2012, Vol 13, No 3, P 15. This shows us that nutrients often cooperate with one another to produce vibrant health.

2. the gelatin in the broth aids in digestion (a must for anyone with digestive issues)

3. the collagen in broth builds and repairs joints, cartilage, ligaments and tendons (a must for athletes, anyone with osteo-skeletal issues and sporting injuries)

4. the collagen in broth is a kind of rejuvenating youth serum, making your skin glow and look years younger (this is why I like to say that bone broth is my botox)

5. broth makes everything more flavoursome (from smoothies to casseroles to soups, jellies and sauces)

6. broth is immune-building and fortifying (a must for young kids, anyone who frequently succumbs to flues and infections, or aspires to have a bullet-proof immune system)

7. broth is a great source of protein, healthy saturated fats from pastured animals and a multitude of micronutrients that we need to function and perform our best. People who regularly consume broth report feeling stronger with more energy (myself included).

So a diet rich in pastured meats, veggies, fruit, eggs and whole dairy is really only half the picture. I believe that for really robust health and longevity we need to place bone broths, organ meats (eg pate) and lacto-fermented foods (like sauerkraut and kefir) center stage and make them a staple rather than a once in a blue moon delicacy. Broths were a staple in all traditional cultures. Remember the wholefoods principle- the whole of the animal (including the bones and organ meat) should be consumed. In fact our hunter-gatherer ancestors and people in traditional societies prized the bones and the organ meats of an animal over and above the lean muscle meat. Most people in modern society simply don't consume home-made broth on a regular basis. Here's your opportunity to kick-start the new year by learning how. 

Cost of the cooking class is $60 per person and includes:

* information on the nutritional benefits of bone broth * a detailed handout with step by step guide on how to make a good broth

* recipes that incorporate bone broths

* ways to incorporate bone broth into daily meals and drinks

* practical demonstration

* hands-on experience

* food tasting including French onion soup, chicken broth with lemon juice, pumpkin soup, and bone marrow vanilla berry custard. 

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When: 7:30-9:30pm (ish) Thursday 21 February 2013

Where: 77a Hewlett Street, Bronte.

RSVP:  To secure a spot contact soulla.chamberlain@me.com or 0407 871 884 and deposit $60 into bank account:

Account name: star anise organic wholefoods

BSB: 062 267 Account no: 10166103

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Please feel free to forward to any friends or family members.

For more information on the benefits and uses of bone broth refer to one my earlier blogs here.

Other cooking classes/workshops proposed for the remainder of the year include:

*  March - raw meats (wild salmon Ceviche, steak tartare, beef carpaccio) * April - snacks and desserts * May - Growing Healthy Babies...Naturally workshop (to be held at yoganic yoga studio) *June - casseroles *July - chicken liver pate * August - catering for a junk-free kids birthday party * September - home-made condiments (mayonnaise, tomato sauce, Tzatziki and other dips) and vegetables * October - lacto-fementation workshop * November - fat loss /general Q&A /community discussion

Are you getting your daily dose of (friendly) bacteria? Lacto-fermentation update....

In September this year I held 2 lacto-fermentaiotn workshops. The first on making sauerkraut and the second on making kefir, cream cheese and whey.

The workshops involved a combination of theory and practical experience with detailed information handouts, step by step guide and recipes. We discussed what fermentation is, the interaction of pathogens (harmful/unfriendly bacteria) and  probiotics (good/friendly bacteria),  and the numerous health benefits of probiotics that are found in home-made fermented foods that have served traditional cultures for millennia. In particular, these friendly bacteria increase the micro-nutrient content of foods, are needed for strong immunity by killing unfriendly bacteria when they enter the body,  and increase digestive (gut) function. Yes most people eating a traditional wholefoods diet probably know that. Nothing new there. But the latest research shows that having the right balance of friendly bacteria in our gut goes much much further - they influence our weight range (including fat mass, metabolism, appetite control, cravings, insulin resistance) and brain function (including our mood, intelligence, memory, learning and behaviour). So these little critters are worth paying attention to.

I run these workshops annually but if you didn't make it to them and are interested to learn more about this please let me know because I can either run another workshop if there's a sufficient quorum or do a private one on one.

There's been increasing media attention this year to the benefits of probiotic rich food for optimal health.

In the ABC Four Corners documentary screened earlier this year on autism and bacteria one professor stated that it was essential for a child's mental development that it acquire the right gut bacteria at critical windows of the child's development and failure to be exposed to those bacteria opens the door for mental issues. The conclusion was that autism is not a lifelong immutable condition but rather was caused by and dependant upon environmental factors including an overgrowth of pathogenic bacteria in the gut. This is entirely consistent with the work and research of my wholefoods guru Chris Kresser who emphasises the direct connection between the gut and the brain ("gut brain axis") and who explains that all autoimmune conditions (including autism) require the presence of (among other things) a leaky gut. More specifically, the absence of beneficial bacteria in our digestive tract results in an overgrowth of pathogenic bacteria (“intestinal dysbiosis”) that produce endotoxins called lipopolysaccarides that damage the tight junctions of the gut causing it to become leaky like a sieve. This opens the way for harmful foreign substances (e.g. gluten) to enter the blood stream instead of being kept out, triggering in some people an autoimmune response where the body produces antibodies and starts attacking its own tissues.  The gut lining degenerates to the point where it becomes unable to absorb food properly leading to digestive disorders, nutritional deficiencies, food intolerances, autoimmunity and inflammation. Boy, if that's not motivation enough to start eating lacto-fermented foods on a regular basis then I don't know what is!

An  article published in the Sydney Morning Herald on 30 October 2012 highlighted that  the medical profession is starting to acknowledge that "that the microbes in our gut may contribute to hard-to-treat problems like allergies, auto immune disease, irritable bowel syndrome, inflammatory bowel disease and even obesity and diabetes". It was stated that our sanitised environment and changing diet are "suspects" in disrupting gut microbes and contributing to chronic disease as a result (well, that's a start, at least).  What was encouraging is that according to Sydney gastroenterologist Professor Tom Borody "it's  six decades of using antibiotics that's upset the balance of gut microbes the most".  However this professor has another idea – recolonising the gut with microbes from a healthy gut. Called faecal microbiota transplantation, and still considered a fringe therapy in Australia, it involves harvesting microbes from donor faeces and transferring it to recipients in a procedure similar to a colonoscopy. Hmmm.... my first reaction was typical medical science and its band-aid fixes.  Instead of faecal microbiota transplantation isn't is preferable that people remedy the underlying problem by focusing on nailing their diet?Without a constant supply of probiotic-rich foods, gut dysbiosis is likely to re-emerge at some stage after faecal microbiota transplantation.

While  the mainstream medical establishment and the media are miles behind fully appreciating and understanding the necessity (not just the importance) of eating probiotic rich foods on a daily if not regular basis,  I'm encouraged that gut microbiota is becoming one of medicines hot topics. In the same way that the dangers of sugar has finally hit the mainstream,  I'm hopeful that we'll see more and more attention being paid by modern science and conventional dietetics to the benefits of friendly bacteria in our overall health.

The importance of lacto-fermented foods is always a theme in the pages of the Weston A Price "Wise Traditions" quarterly journal. But in this current edition (Vol 13 No 3) it was brought to my attention that Dr Joseph Mercola tested fermented vegetables produced by probiotic starter cultures (such as home made whey) and found that they had 10 trillion units of colon-forming bacteria. One serving of these vegetables was equal to an entire bottle of high-potency probiotic tablets. While there might be instances where store bought probiotic tablets might be recommended theapeutically (eg after a course of antibiotics), in most cases the regular consumption of home-made fermented foods  will provide all of the probiotic bacteria you need at a mere fraction of the cost of probiotic pills. Not only do home made probiotics tend to have more microorganisms in them than store-bought probiotic pills, they also have a greater variety of different strains  of microorganisms.

Are you getting your daily dose of probiotics? The easiest way is to make your own kefir from the starter sachets sold at organic stores and making a big batch of sauerkraut once in a while that will keep you going for months. I can show you how! If you don't have the time, energy or inclination to DIY then simply buy sauerkraut from me or other producer of unpasturised sauerkraut.

Pantry Raid

I’m amused at the number of visitors to my home who make a beeline for my kitchen and start opening drawers and doors to eyeball the contents of my pantry, refrigerator and freezer as if I’ve hidden the crown jewels in there. It always ignites looks of amazement, puzzlement and enlightenment. Compared to the contents of your typical mainstream kitchen, mine looks more like a laboratory with live food fermenting in glass jars and of course  there’s the distinct absence of all of the big name labels – such as Palmalat, SAXA, Kraft or Kellogs. School friends muse in absolute disbelief “where’s the [insert ubiquitous processed food eg Vegemite, Milo, Heinz baked beans, flavoured yogurt, soy milk, orange juice, Cadbury chocolate and San Remo pasta??] ”  

Instead we have  home made kefir, sauerkraut, unprocessed milk, goats yogurt, fruit, vegetables in brown paper bags or wrapped in cloths to absorb moisture, meat and various raw cheeses stored in glass containers, pastured eggs, raw cacao powder, maple syrup, and litres and litres of bone broth.  The fridge door houses home-made concoctions of pesto, salsa verde, tomato sauce, spicy coconut dips, mayonaisse and packets of dry kefir starter.

Lately I’ve been asked by a few friends/clients if I can go through their pantry, refrigerators, and freezers to get rid of any unhealthy items and replace with healthier alternatives. If your willing to take up such a challenge – a fridge and pantry raid- I’d be more than willing to oblige. But I will warn you- this not for the faint-hearted I’ve discovered….the emotional attachments people have with “food” can run deep….but I promise to be gentle the first time around……