Evolutionary Health

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]]> There is any number of kimchi recipes, all with their own cultural, family and personal special touch. The same goes for the kimchi paste that can be done either with the traditional Korean chili powder Guchugaru, or any other chili powder of your choice. Kimchi is probably the one among all fermentations that has the most variations, so allow yourself to be free and flexible to explore and create your very own personal kimchi.

Before you make the actual kimchi you need to make the kimchi paste. You find the recipe for the kimchi paste here.

Baechu Kimchi

TOOLS:

2 liter mason jar
Measuring cup
Kitchen towel
Knife
Shredder
Potato peeler
Kitchen scales
Large bowl
Strainer
Plastic gloves

INGREDIENTS:

1500g napa cabbage
250g carrots
150g daikon
100g spring onions
50g kimchi paste
40g coarse salt, plus extra salt for the salt water.

Prepare the kimchi paste so that it is ready.
Remove the outer leaves on the cabbage and rinse thoroughly. Save them for later.
12h before preparing the kimchi, you make a 5% pickle brine (salt water) (50g salt /1L boiling water). Make sure you make enough brine in order to cover the cabbage.
Place the cabbage in a large bowl, pour room temperate brine/salt water, enough to cover the cabbage. Top it off with a plate to keep all the cabbage cover by water. This is preferably done in the evening in order to make the kimchi the next morning. Put a towel over the bowl and set aside in room temp.
After 12h you pick the cabbage and rinse thoroughly in a strainer to rid it off all excessive salt.
Cut the stem of the cabbage and cut the rest in fours, that you then cut in 2-inch pieces.
Rinse the carrots with skin, cut the top off and shred roughly. Rinse the daikon, cut the top off and slice thinly.
Rinse the spring onions and cut rough.
Weigh the veggies, salt and kimchi paste. Place it all into a large bowl.
Put on your plastic gloves to protect your hands from the spicy chili, and massage the ingredients for 5-10 min until they mix thoroughly and release liquid.
Por the mixture into the mason jar with the liquid.
With your hands, press it all into the jar, until the liquid covers it all. If you gave it a good massage the liquid should be enough, but if not you can use some of the prickle brindle.
Use the saved cabbage leaves and fold them to fit the mason jar. Place them over the kimchi mix and press it all under the liquid.
Make sure there is about 1-1/2 inch of air at the top jar, close the lid and place onto a tray in a dark and warm place.
Let it ferment for 4-7 days, preferably in 18-20C. If it is warmer the ferment will go faster; if colder, slower.
Open the lid every day to fart the pressure that is created during the fermentation.
It’s important to finish the fermentation process while the kimchi is still bubbling, and before lactobacillus makes the mix sour.
Taste the kimchi after 4 days, or earlier depending on room temp, and every day until day 7 when the kimchi should be ready.
Place the kimchi into the fridge. ready to serve!

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]]> https://www.evolutionaryhealth.se/en/2018/12/10/do-your-own-kimchi/feed/ 0 Do Your Own Kimchi Paste https://www.evolutionaryhealth.se/en/2018/12/07/do-your-own-kimchi-paste/ https://www.evolutionaryhealth.se/en/2018/12/07/do-your-own-kimchi-paste/#respond Fri, 07 Dec 2018 19:09:50 +0000 https://www.evolutionaryhealth.se/?p=2100 Before you make the actual kimchi you need to make the kimchi paste. This recpie is sufficient for several rounds of kimchi and stays fresh in the fridge rather long due to its lonw water content. TOOLS: Food processor Knife Potato peeler Kitchen scales Measuring cup INGREDIENTS: Garlic 50 g Ginger fresh 60 g Paprikapowder […]

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]]> Before you make the actual kimchi you need to make the kimchi paste.

This recpie is sufficient for several rounds of kimchi and stays fresh in the fridge rather long due to its lonw water content.

TOOLS:

Food processor
Knife
Potato peeler
Kitchen scales
Measuring cup

INGREDIENTS:

Garlic 50 g
Ginger fresh 60 g
Paprikapowder 100g
Gochugaru/Spicy chilipowder, 25g
Dried Algeas 15g
Appelcider without sugar 75ml
Water 50 ml

Weigh and measure garlic, ginger, paprika- and chili- powder, and algeas. Peel and chop the garlic and ginger, place into food processor.
Measure apple cider and water, stir.
Run ingredients in food processor when adding cider-water. Run until you have a paste.
Turn off the food processor and bring the stuff along the edges down into the mix. Run again until you have a sticky paste.
If the paste seems a little dry or the ingredienst have not blended well, add some water and run for a but more.

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]]> https://www.evolutionaryhealth.se/en/2018/12/07/do-your-own-kimchi-paste/feed/ 0 Plant Based Pad Thai https://www.evolutionaryhealth.se/en/2018/09/30/pad-thai-2/ https://www.evolutionaryhealth.se/en/2018/09/30/pad-thai-2/#respond Sun, 30 Sep 2018 17:18:15 +0000 https://www.evolutionaryhealth.se/?p=1562 You might have been to Thailand and enjoyed a fantastic Pad Thai from the funky street carts, but figured the original Pad Thai recipe could be tweaked to better support your health? You’re right. So, here comes a healthy version of one of the most appreciated dishes from Thailand. PAD THAI Sauce (makes batch for a family) 1 dl […]

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You might have been to Thailand and enjoyed a fantastic Pad Thai from the funky street carts, but figured the original Pad Thai recipe could be tweaked to better support your health?

You’re right.

So, here comes a healthy version of one of the most appreciated dishes from Thailand.

PAD THAI Sauce (makes batch for a family)

1 dl almond butter
3 Tbsp coconut oil.
1 garlic clove
0.3 dl lime juice
0,5 dl nama shouy/ tamari
0.5 dl warm water
1 Tbsp sesame oil
1 Tbsp finely chopped ginger
1 Tbsp Algaes

Mix all ingredients together well.

NOODLES

Kelp noodles, thinly sliced cabbage, spriralized zucchini, and or peeled carrots, add julienned cucumber.

Use any of your choice and/or toss them with the Sauce, make sure the sauce covers the veggies and give them a slight massage.

TOPPING

Chop a handful of almonds, and spring onions/leeks, sprouts and chopped chilis if you wanna up the heat.

TIPS

To make it more filling and with more calories, Serve with whole integral rice with a handful seeds, my pick usually sunflower, pumpkin, and sesame.

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]]> https://www.evolutionaryhealth.se/en/2018/09/30/pad-thai-2/feed/ 0 Rude Rocky Road https://www.evolutionaryhealth.se/en/2018/03/21/rude-rocky-road-2/ https://www.evolutionaryhealth.se/en/2018/03/21/rude-rocky-road-2/#respond Wed, 21 Mar 2018 16:17:31 +0000 https://www.evolutionaryhealth.se/?p=1856 One of the all-time favourites! 1 dl cacao butter 1 dl cacao powder 2 Tbsp honey/yacon pinch of salt pinch of cayenne 1 dl chopped walnuts, hazel or almonds. Gently melt and stir cacao butter and honey. Add the remaining ingredients and stir well. Place into a form covered in baking sheet paper and place […]

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One of the all-time favourites!

1 dl cacao butter
1 dl cacao powder
2 Tbsp honey/yacon
pinch of salt
pinch of cayenne
1 dl chopped walnuts, hazel or almonds.

Gently melt and stir cacao butter and honey. Add the remaining ingredients and stir well. Place into a form covered in baking sheet paper and place into fridge to let cool until firm. Chop roughly and serve.

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]]> https://www.evolutionaryhealth.se/en/2018/03/21/rude-rocky-road-2/feed/ 0 5 min to Rawghurt Delish! https://www.evolutionaryhealth.se/en/2018/03/07/5-mintes-to-rawghurt-delish/ https://www.evolutionaryhealth.se/en/2018/03/07/5-mintes-to-rawghurt-delish/#respond Wed, 07 Mar 2018 16:33:35 +0000 https://www.evolutionaryhealth.se/?p=1832 RASPBERRY RAWGHURT Recipe for about 2 portions 1 avocado 1 dl whole buckwheat (soaked 15-30 min, and thoroughly rinsed) 1 package frozen raspberries (from fridge, or room temp.) ca 2 dl rooibos or cinnamon tea A tad of real vanilla powder Mix it all smooth in a blender or with a rod mixer. Add more […]

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RASPBERRY RAWGHURT

Recipe for about 2 portions

1 avocado
1 dl whole buckwheat (soaked 15-30 min, and thoroughly rinsed)
1 package frozen raspberries (from fridge, or room temp.)
ca 2 dl rooibos or cinnamon tea
A tad of real vanilla powder

Mix it all smooth in a blender or with a rod mixer. Add more tea/water if desired.

Top it off with combo of your choice: fresh berries, hemp seeds, chia, Gojis, cacao nibs cinnamon.

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]]> https://www.evolutionaryhealth.se/en/2018/03/07/5-mintes-to-rawghurt-delish/feed/ 0 Raw Vegan Mango Passion Sorbet https://www.evolutionaryhealth.se/en/2018/02/25/mango-passion-sorbet/ https://www.evolutionaryhealth.se/en/2018/02/25/mango-passion-sorbet/#respond Sun, 25 Feb 2018 12:34:22 +0000 https://www.evolutionaryhealth.se/?p=1577 Filling 5 dl mango pieces (room temperature) 2 dl soft coconut butter 2 Tbs lemon/lime juice 2 Tbs passionfruit powder (or 3-4 passionfruits) 2 tsp raw honey (optional) or other sweetener. pinch of pink salt Topping 1 dl mango pieces 2 passionfruits Blend the filling ingredients into a smooth batter. Pour the filling on […]

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Filling

5 dl mango pieces (room temperature)
2 dl soft coconut butter
2 Tbs lemon/lime juice
2 Tbs passionfruit powder (or 3-4 passionfruits)
2 tsp raw honey (optional) or other sweetener.
pinch of pink salt

Topping

1 dl mango pieces
2 passionfruits

Blend the filling ingredients into a smooth batter. Pour the filling on a baking paper sheet/plastic wrap in springform and place into fridge or freezer if desire hard consistency faster. Check consistency in middle before serving.

Before serving add the topping. Mix the mango into a smooth cream, and pour onto the cold filling and spread with a spoon. Cut the passion fruits and scoop out the content over the mango cream. Refrigerate again or serve immediately.

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]]> https://www.evolutionaryhealth.se/en/2018/02/25/mango-passion-sorbet/feed/ 0 Great Green Gazpacho https://www.evolutionaryhealth.se/en/2018/02/16/great-green-gazpacho/ https://www.evolutionaryhealth.se/en/2018/02/16/great-green-gazpacho/#respond Fri, 16 Feb 2018 10:24:15 +0000 https://www.evolutionaryhealth.se/?p=1795 Fast. Delicious. Healthy. What more could you ask for? The recipe maybe? Here it comes. 4 pers 100g baby spinach 2 garlic cloves 1 large cucumber, deseeded and chopped ½ green chilli, deseeded ½ small pack parsley ½ small pack basil ½ small pack mint 1 ripe avocado 4 spring onions 1,5 dl natural oatyogurt 2 tbsp apple cider vinegar […]

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Fast. Delicious. Healthy.

What more could you ask for? The recipe maybe? Here it comes.

4 pers

100g baby spinach
2 garlic cloves
1 large cucumber, deseeded and chopped
½ green chilli, deseeded
½ small pack parsley
½ small pack basil
½ small pack mint
1 ripe avocado
4 spring onions
1,5 dl natural oatyogurt
2 tbsp apple cider vinegar

Topping:

handful pea shoots
drizzle of extra virgin olive oil
dash paprika powder

Put all into mixer and blend. Top it off and serve.

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]]> https://www.evolutionaryhealth.se/en/2018/02/16/great-green-gazpacho/feed/ 0 Green Smoothie with Power https://www.evolutionaryhealth.se/en/2018/01/23/green-smoothie-with-power/ https://www.evolutionaryhealth.se/en/2018/01/23/green-smoothie-with-power/#respond Tue, 23 Jan 2018 11:03:39 +0000 https://www.evolutionaryhealth.se/?p=1622 Base recipe: 3-4 good portions 3 handfuls of green leaves (spinach, kale, roman, chard, etc) 10 cm cucumber (Electro water) 1,5 stalk celery (Top Salt) 1,5 apple (Pectines and sweetener) 1/4 lemon (mucus release) a thumb of fresh ginger (anti-inflammatory) (filtered) water, cover the veggies Add For Extra Power: 3 Tbsp whole flax or 2 […]

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Base recipe:

3-4 good portions

3 handfuls of green leaves (spinach, kale, roman, chard, etc)
10 cm cucumber (Electro water)
1,5 stalk celery (Top Salt)
1,5 apple (Pectines and sweetener)
1/4 lemon (mucus release)
a thumb of fresh ginger (anti-inflammatory)
(filtered) water, cover the veggies

Add For Extra Power:

3 Tbsp whole flax or 2 Tbsp flax oil (ALA Omega-3)
1 Tbsp Spirulina/chlorella (top protein and nutrition spectrum)
1 Tbsp E3 Live blue green algae (top DHA Omega-3)
1/2 Tbsp MSM powder (cell permeability)

Run everything in a high-speed blender and enjoy!

This drink always makes a great snack when hungry or after/before a workout.

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]]> https://www.evolutionaryhealth.se/en/2018/01/23/green-smoothie-with-power/feed/ 0 Inflammatory Foods Linked to Colorectal Cancer https://www.evolutionaryhealth.se/en/2018/01/22/inflammatory-foods-linked-to-colorectal-cancer/ https://www.evolutionaryhealth.se/en/2018/01/22/inflammatory-foods-linked-to-colorectal-cancer/#respond Mon, 22 Jan 2018 16:27:02 +0000 https://www.evolutionaryhealth.se/?p=1638 Inflammatory foods, such as red and processed meats, play a role in colorectal cancer development, according to a study published in JAMA Oncology. Researchers followed 121,050 participants over 26 years and rated their diets for their inflammatory potential. Pro-inflammatory products included processed meats, red meat, organ meats, and sodas. Men and women who consumed the […]

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]]> Inflammatory foods, such as red and processed meats, play a role in colorectal cancer development, according to a study published in JAMA Oncology. Researchers followed 121,050 participants over 26 years and rated their diets for their inflammatory potential. Pro-inflammatory products included processed meats, red meat, organ meats, and sodas. Men and women who consumed the most of these products were 44 and 22 percent more likely to develop colorectal cancer, respectively, compared with those who consumed the least. These findings highlight the importance of diet in cancer development. The authors suggest clinicians focus on interventions to lower inflammation as a preventive measure for colorectal cancer.

Read full story here.

Tabung FK, Liu L, Wang W, et al. Association of dietary inflammatory potential with colorectal cancer risk in men and women. JAMA Oncol. Published online January 18, 2018.

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]]> https://www.evolutionaryhealth.se/en/2018/01/22/inflammatory-foods-linked-to-colorectal-cancer/feed/ 0 Anti-Inflam Shot from the profe. https://www.evolutionaryhealth.se/en/2017/10/09/anti-inflammatory-shot-a-la-bengmark/ https://www.evolutionaryhealth.se/en/2017/10/09/anti-inflammatory-shot-a-la-bengmark/#respond Mon, 09 Oct 2017 11:35:52 +0000 https://www.evolutionaryhealth.se/?p=1383 Get the most bang for the buck or the most effect for the effort and enjoy getting this anti-inflammatory shot in on a regular basis. This shot is developed by professor Emeritus Stig Bengmark and will lower a driving factor in many chronic disease progressions; that subtle continual inflammation. Turning chronic. It only takes a few minutes to […]

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Get the most bang for the buck or the most effect for the effort and enjoy getting this anti-inflammatory shot in on a regular basis.

This shot is developed by professor Emeritus Stig Bengmark and will lower a driving factor in many chronic disease progressions; that subtle continual inflammation. Turning chronic.

It only takes a few minutes to shake up, and includes:

1 Tbsp Turmeric powder
1 Tbsp Apple Cider Vinagre
1 Tbsp Lemon juice
1 Tbsp Olive oil
1 pinch Cayenne / Black Pepper
1 tsp Cinnamon
1 pinch ground Cloves
1/2 dl Water

Shake, serve, cheers! Bottoms up!

Aim to get the best raw unprocessed quality possible. Each of the above ingredients could deserve a lengthy description on the why and how they generally affect the body, and can be read here.

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