Healthy Homemade Fermenting

Korean Kimchi


Healthy Home-made Fermenting

Hippocrates said, ‘all dis-ease begins in the gut.’ Well it seems that many leading health authorities, would agree with him! Your gut is home to millions of bacteria and micro-organisms that help us digest our food, provide protection from infection, regulate our metabolism and make a range of vitamins available to us.

On the weekend I was lucky enough to attend a workshop run by Kylie Nation on Healthy Fermenting. Below you will find a simple recipe we made that you can do at home, that won’t break the bank and will promote a healthy digestive system, packed full of Probiotics!

Basic Korean Kimchi Recipe – makes 3 x 750ml jars

Recipe Courtesy of Kylie Nation, author of The Lion that swallowed the Sun.


1/2 green cabbage

1/2 red cabbage

1/2 red capsicum

2 medium carrots

Half medium sweet potato

Small green cucumber

1 teaspoon fermenting salt per kg of vegetables

2cm knob of ginger, finely chopped

1 red chilli

3 cloves garlic, finely chopped

1/2 small red onion

1 teaspoon organic turmeric powder

1/4 cup pulse seaweed flakes

1 dose of Fermented Vegetable Starter Culture


1. Finely chop all vegetables, reserving some bigger cabbage leaves.

2. Place chopped veggies in glass or steel bowl and massage with salt for 5 – 10 minutes.

3. In a small dish of filtered water add a dose of starter culture, mix well. Add this to the chopped vegetables.

4. Stuff vegetable mix into your jars, pressing down to remove any air pockets. Cover with filtered water.

5. Fold one of the cabbage leaves into a small shape and use it to weigh down the vegetables and keep them submerged.

6. Place the lid on the jars, cover with a tea towel and place jars in a container (to catch juices that escape during the fermentation).

7. Keep the jars at room temperature until you are happy with the taste (after 7 – 10 days).

8. It is normal for the jar to start bubbling, especially in the first 1 – 3 days. This is a sign of healthy fermentation.

9. When it has reached a taste you like, remove cabbage leaf/weight, press contents down to ensure they stay submerged and place jar in fridge to slow the fermentation process.

Enjoy a spoonful of the Kimchi with each meal or your salad for Healthy Digestion!




Ten Tips To Good Health

10 Tips To Good Health

Ten Tips to Good Health

While cruising around on Jamie Oliver’s website the other day, I noticed he had some fantastic health tips. On reading them, I realised his simple approach to health and life are inline with my own views.

So today I thought I’d share some of Jamie’s health tips and some of my own because after a big weekend, I’ll be using them to help bring my body back on track and regain my balance.

  1. Drink more water – staying hydrated is an essential part of your health.
  2. Get cooking – experiment using good quality, unprocessed ingredients.
  3. Eat a rainbow of foods – variety is the key. Choose from a wide range of fruits, vegetable, lean meats, fish, eggs, pulses, nuts, seeds, whole grains and good quality dairy foods. This will give you the wide range of nutrients that your body needs to be it’s best!
  4. Don’t count calories – eat for health and what makes your body sing!
  5. Eat 3 meals a day – no skipping meals, breakfast really is the kickstart meal of the day!
  6. Move more – as they say……. ‘just do it’.
  7. Eat less processed foods – this is a no brainer!
  8. Nurture your body and mind – be kind to yourself and practise self-care.
  9. Sleep well – sleep allows your body and mind to recharge itself, repair and rebuild.
  10. Develop easy and reliable habits to nurture your body.

For a Free Health History Consultation and to hear more about my Health Coaching Program, please email me on