why millennials need to be eating fermented foods



when in doubt, kraut it out.

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


I’m super down for ferments. They’re such a crazy nutrient dense world of goodness that most of us millennials are scared of, or just think “what the fuck”, or just don’t care because we don’t understand why they’re so bomb, and so therefore don’t bother to incorporate it in our lives.


So, as we explored in our “what’s up with my gut” series - 70% of our immune system is located in our gut.

Our energy is produced there by our friendly bacteria who dominate our human cells like 10x

Our neurotransmitters like serotonin are made in our gut.

It determines how well we sleep, how well we absorb our nutrients, how well we recover, how often we get sick, our resistance to fatigue, mood balancing, and everything else in between. And ain’t nobody enjoy being sick. So adding fermented foods into our diet strengthens our immune system and will raise our overall wellbeing.


Fermented foods are CRAZY RICH IN POLYPHENOLS, (which as we’ve talked about in previous blogs) are plant properties, that are able to not only influence gut bacteria – such as kill off unwanted and encourage good ones (aka ensure the ratio of bacteria is more favourable to the good guys), but they’re also potent antioxidants (which help to mop up free radicals which are rogue cells just running amok), they also can work on gene expression (very cool), and all of these occur in fermented foods, particularly kraut’s as they’re fermented veggies, and veggies are the kingdom of good tings.


So when I talk about ferments, we have options.

We have krauts, which there are so many amazing ones out there, and kraut’s not just cabbage, there’s beetroot, carrot, kale, cauliflower, radish, broccoli, kimchi, etc etc. (i breakdown my fave's @lewisandson 's and how i include them in my meals, what i cook for dins/lunch/ and their therapeutic benefits woooooo)

I personally gravitated towards @lewisandson because a) there colours are awesome b) SO MANY OPTIONS and c) all their ingredients are local, ethical and superb, no pointless additives or flavours or sugars or anything like that, and D) they follow Ayurvedic principles which is awesome, and means that their ingredients also have therapeutic properties (i explain further down).

And then meeting Daniel and hearing his story resonated, in that it's fucking hard in todays society to find amazing, delicious foods that aren't spiked of shitty additives. And so i'm super blessed and humbled when he reached out!!


We also have keffir – which you can make your own with keffir kits or just buy it, but be careful, because a lot of the commercial ones are just packed full of sugar and shit. So remember to be flippin that package and reading what’s inside

We have kombucha and same thing, because there’s a lot of companies jumping on the good gut health bandwagon and just creating really sweet, not effective or therapeutic kombucha’s. So again, be aware.

There’s tempeh, miso, tamari, apple cider vinegar, CHOCOLATE (yes cacao is fermented) sourdough bread, wine, pickles/pickled veg, chutneys, coconut yoghurt, natto, and yaas that’s all I can think of right now.

Consuming fermented foods also helps reduce INFLAMMATION.

Inflammation is at the root of all pain, disease and conditions, as there is some kind of dis-regulation and imbalance and inflammations usually there like “oh hey guys, I’m just gonna hang out here” but it’s like can you not? So eating fermented yums can decrease inflammation, and thus, help with all conditions associated, anything and everything from IBS, some autoimmune (U.C / R.A), chronic fatigue, reoccurring UTI’s, psoriasis, eczema and acne to name a few!

A lot of us are missing these vital foods in our diets, because growing up us millennials just were never exposed to them, (unless you have awesome parents). Like shit, until a few years ago I’d never had tempeh or miso or any of the krauts, in my mind fermented foods were like milk yoghurt and cheese and alcohol? (all of which are pro-inflammatory..) And these ferments help to get rid of bloating, aid digestion and just all the not fun times, because they usually have a bitter / sour flavour profile, it increases our digestive juices and aids in bile release (which helps us break down fat). 

It’s like a cute lil sumin sumin on the side, a baben sidepiece, that gives us that extra goodness.

PS alcohol loves to kill and bomb our microbiome, so it’s kinda important and worth adding in some into our diets to help our immune system and microbiome, pow pow.

So the way i cook i feel is the most easiest, basic yet flavour & nutrient dense way. Personally, i'll take the time to cook and bake and all that fun stuff when i have a day off or make the time (coz it makes my soul happy), yet when its a work day i just want to get in, get out, eat something delicious, satisfying and nutritious. And i feel that's how most of us millennials do. like we want something yum, easy and fast haha.

Like my legit general go-to for dinner and lunches (coz i usually make enough to have for lunch too pow pow) is a like "rainbow bowl" aka "anything and everything i have in the fridge", all the veggies i can pack into it, with a bomb protein source and some serious scrumptious herbs and spices, and pimping my bowl with kraut, is how i personally consume them on the daily.

I always make sure in my cupboard i have cumin, smoked paprika and cayenne pepper, coz they're my right haaaaaand, they my go to. I also try to always make sure i have tamari &/or coconut amino's for when I'm feeling that asian persuasion vibe. For me, being able to make sure i eat wholesome foods is just enabling yourself access to them. I get my spices from @thesourcewholefoods, because i can just get as little or as much as i want, plastic and waste free - which i love.

And then its like all your veggies, i aim for 5+ different types, greens as the base - whether thats spinach, rocket, mixed leaves, sautéed kale, lettuce, and then adding in my polyphenol rich veggies that are in season (i downloaded this seasonal guide that shows you what F&V are in season in your state). And then i add either some coconut oil or olive oil for the good fats, my tempeh/tofu/lentils/protein, nuts and seeds for texture goodness, and then my spices, and kinda mix it all up in this giant mixing bowl and das it! add tahini or avocado and my kraut and das it. And its just about switching up the flavours when you get bored or have a craving.

Otherwise, i have quinoa flour usually in my cupboard, and i make like a savoury pancake thing and then load it with all the veggies and like make a wrap type thing?!? haha, or i have lupin on the side, or make cauliflower rice, those type things. 

So, recipe's including @lewisandson's kraut for me, is my bowls. And then adding a decent forkful or two to my bowl, but making sure i keep it away from my hot food if it's in there, as heat will destroy and kill the live bacteria (which is what we want!!!). Upon opening and trying every single kraut they have (hahah), i feel for meal/flavour pairing;

- kimchi - stir frys, macro bowls, sushi, anythinh tamarai / terriyaki / coconut amino / based / on anything and everything also haha. it has all the amazing pre-biotic goodness and anti-inflammatory benefits of ginger, garlic and chilli!

- sweet n sour kraut - is a game changer. I feel this pairs well with your root veggies - sweet potato, potato, pumpkin, beetroot, those kind of vibes! with some coriander even? it has apple in it (so good) which also adds extra fibre!

- beetroot kraut - in / on anything (ayeeee haha). it's an all rounder. has caraway seeds which are great for heart burn, bloating, and anti-spasmotic!

- cauli-flower power - has turmeric, fenugreek & dill - super anti-microbial, anti-inflammatory, fenugreek boosts libido, great for digestion. legit so good.

- rockin' out brocco-kraut - has turmeric and ginger - super anti-inflammatory, great for digestion, any curry type scenarios would go down excellently, or just on crackers with avo as a always haha

- kale kraut - has spring onion, parsley and turnip - is again, anti-fungal/bacterial, great for bloating, diuretic and helps with fluid retention, and great for the kidneys!!! 

- saurkraut - is just the OG with cabbage and salt. add to a side of whatever you love to munch. 


SERIOUSLY. MEXICAN HEAVEN DREAMS ENVISION IT IS INSANE. if you're a mexican lover like legit, cannotttttt stress how bad you need to try this. It's like so much flavour. It's insane.


like legit, with ferments. whether its cooked, animal based, plant-based, a pre-packaged post-gym meal, uber eats, a BBQ, platters, breakfast, lunch, dinner, snack, whatever, i feel you can just add a forkful of kraut to whatever you're eating and not only will it boost the nutrient absorption of whatever you're eating, support your immune system and digestion, it also is just such an easy way to take care of yourself and add a heeeaaaapppp of flavour to your day!


That's the end of my ferments story (for now...)

E xxx




upgrading your pantry like a pro





That was fun.


*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


So this week we’re going to do a quick trip into your kitchen, and suggest swapping out some basic foods, and swapping them for their nutrient packed dopplegangers.


1.    cocoa out, cacao in


Cocoa is the processed version of cacao, which is the mother bean of chocolate. (check out cacao’s health benefits in our earlier blog).

Raw cacao is way more nutrient dense, rich in magnesium, iron, polyphenols, and antioxidants – it actually has over 360% more antioxidants than cocoa... It’s also fermented, meaning it’s beneficial to gut health. Add to smoothies, chia puddings, baking, anyway you’d use cocoa, upgrade dat chocolate goodness to the real deal. 


2.    table salt out, sea salt in


Whether its Celtic or Himalayan or Dead Sea, either is a way better alternative to regular salt. It’s super rich in trace minerals, balancing out any deficiencies that exist in our lives due to the nutrient deficit of the soils in which our food is grown.


It’s awesome for detoxing, electrolyte balance and aids in the absorption and utilisation of nutrients because it provides the cofactors required.


There’s also heaps of concern about salt and sodium, and the link to cardiovascular disease. Sodium is super abundant and smashed into processed food, because the food companies know salts addictive and hits the pleasure centres in the brain. So if you’re consuming a diet that’s predominantly real food, aka that doesn’t have a label, you shouldn’t need to worry too much about your salt intake, unless you’ve got high blood pressure or other CVD issues, then we gon need to address that.


Also, table salt is fortified with iodine, and is actually processed with other chemicals. Iodine is crucial to thyroid function - which controls our metabolism and thus, energy extraction capability, and whether you have too much or too little iodine can really impact our thyroid and its function. People literally make themselves hypo- or hyper-thyroidism by messing around with iodine. Either way, it’s best to just get rid of that yucky basic table salt and get some real rocks in ya life.


PS chicken salt, and all those other flavoured salts/flavours in general, are super high in MSG and glutamates. Glutamates excite nerve endings, and when in high and regular consumption, cause irritability, ADHD, mood imbalances/ swings, aggressiveness, and digestive upset due to increased sensitivity and inflammation. So lets get rid of that shit too.



3. stock cubes out, bone broth in


Like I just said about chicken salt etc, stock cubes and powder are LOADED with so much shit its gross (I googled it and this is whats in it)... sugar, maltodextrin (also sugar), MSG, gluten, wheat, flavour enhancers like 635 (da fuck tho), milk derivatives… also wtf?, anti-caking agents, and sunflower oil which is pro-inflammatory and unstable when added to heat… makes sense to add it to a pot of boiling water hey. As you can see, YUCK! Swap out that stock for either a grass-fed / organic one, or even better BONE BROTH! Plus bone broth is incredible nutrient dense with B vitamins, minerals, collagen and is super healing for the gut. I love Nutra Organics’ bone broth.

Or, alternatively my super cute sister makes her own stock; she's in europe but when she gets back i'll ask her what she does and post it up. 


4. cassia cin cin vs ceylon cin cin aka “fake vs real”


This one’s surprising to most people. Ceylon is actual real cinnamon, whereas cassia is the more common cinnamon, which lacks effective nutritional benefits and is more for the taste and flavour. Ceylon real cinnamon, is effective in blood sugar control; which helps with sugar cravings, it also aids in insulin resistance, making the body more respond better and more effectively to insulin. It is anti-inflammatory, and fights the bacterial yeast like candida.



5. pro-inflam oils out, anti-inflam oils in


Certain healthy oils such as olive oil, that are liquid at room temperature have lower smoking points, which essentially means when exposed to high heat, they oxidise, and this damages our cells and causes inflammation. So olive oil is best used as a dressing, or non-diretly, such as oven baking on lower temperatures.


For high heat cooking methods, stable and saturated fats such as coconut oil, ghee, macadamia oil and avocado oil are more suitable, as they’re able to withstand higher heats without becoming oxidized - which damages cells and our DNA, which aint what we want.


We’ve all heard the amazing spectrum of health benefits of coconut oil, with its anti-inflam, anti-ox and gut loving benefits, so for cooking, this is your go to. Leave yo olive oil for dressing your dishes.  Also always store your oil away from light/heat, aka away from your stove/window, as light oxidises and causes fats to go rancid.


Vegetable oils – canola, sunflower, safflower, vegetable oil, all those liquid at room temperature oils, yeah stay away from those. They’re pro-inflammatory and inflammation = the root of all disease, ageing and pain.



6. processed sug out, more nutritional sug in


So if we’re wanting to bake and add some sweet tings, and we used to go to sugar whether it be white, brown, raw, icing, or anything else (please do not use splenda also, artificial sweeteners have been shown to be WORSE for you than actual white sugar).


Opt for dates; whether you melt them down with hot water and blitz them to make your own date paste, otherwise banana’s, or any type of fruit, pure maple leaf or honey, or even brown rice syrup, would be my other suggestions, coconut sugar also.


I personally only use dates or honey, if I need to, otherwise cinnamon or some goji berries, bluebs, strawbs or rasps hits it for me.


PS AGAVE AINT GOOD FOR YOU DON’T BE FOOLED. Its essentially all fructose, and fructose although low GI (meaning it doesn’t raise insulin because the sugar doesn’t float around our blood stream like glucose does). It is immediately metabolised by your liver, and our liver’s preconditioned to only be able to break down small amounts of fructose, generally found in fruit, because that’s how our cave man ancestors consumed it, and it wasn’t all year round because of global economies which is accompanied with vitamins, minerals, fibre, starch and other plant nutrients. Whereas agave syrup is like straight up fructose hittin ya liver and causing all kinds of shit.


Although these are naturally occurring sugars, and contain trace minerals and health benefits e.g dates are high in magnesium and potassium, honey is anti-bacterial and anti-microbial, they’re still sugar. So just be mindful and don’t think that because they’re natural that you can consume lots and it won’t have the same effect as white basic bitch sugar.



7. refined flours out, alterative flours in


Yo if you have white flour in your cupboard, bitch get that shit outttttttt. White flour is refined and processed and causes a spike in insulin and is stored as glycogen in our muscles and liver if not immediately burned or used for energy. It has zero nutritional qualities, oh and IT CONTAINS GLUTEN, which as previously mentioned is probably, along with refined sugar, the worst thing you can put in your body. If you’re baking, upgrade to buckwheat flour, coconut flour, almond flour, use LSA meal or almond meal, chia meal, for savory try quinoa flour, chickpea flour, theres so many flour alternatives out there now its crazy.

Get swappin.


8. artificial mylk out, real mylk in


Got mylk bitch?


This ones a personal fave topic of mine, because as soon as something is deemed “healthy” so many basic bitch brands jump on the bandwagon and create a version and market it as healthy.


All almond / plant based milks are not created equally. If you read the ingredient list of the pleather of milk alternatives you’ll be shocked and probs grossed out by how many ingredients are in there, some preservatives, additives, flavours oh and some sugar is always added, it might just have a fancy name like cane sugar, barley malt, brown rice syrup, palm sugar, evaporated cane juice, fruit juice concentrates, anything that got an ‘ose’ or ‘ol’, that be some sug sug.


Also these basic brands have around 2% almonds in their “almond milk”. And half of these brands, don’t even taste like almond milk! Its crazy. They’re also always heated, killing a lot of the enzymes, protein and nutrients that almonds actually contain.


If you’re unable to make your own (which is way easy, soak overnight, blitz with water, push through mylk bag, VOILA), certain brands do it best; Almond Milk Co and Nuts over Milk, are the best. Second to them, Nutty Bruce and Australian Organics Unsweetened Almond Milk. Anything raw and unsweetened is what you’re gonna want to look for and consume.



9. condi-don't and condi-do's


Another biggie is condiments – spreads, dressings, sauces, pastes, dips, pesto’s, all those things, the amount of shit packed into them is actually unreal, and also so easy to make yourself or find good wholesome products. Again, like all processed basic bitch shit, its pumped full of sugar, salt, artificial colours, flavours, stabilisers, and other ingredients to increase shelf life. Like an easy example is peanut butter, Kraft and all those brands add vegetable oil, salt and sugar, not only making it more addictive, causing energy crashes (coz of the sugar), but also disrupting hormonal balances, and contributing to inflammation. Source yourself some decent condiments that aren’t accompanied with an encyclopaedia of additives.