Module Three
what you need for the cook a long
For this week we will be looking at some wonderful Summery recipes that are quick and easy, as well as boosted and can save you time or indeed help to layer up your dishes. We will also begin to explore Gut Health and start on fermentation
ritual Cacao
RAW COCOA WITH CINNAMON, CARDAMON, COLLOGEN AND CHILLI
Ceremonial grade cocoa is not the same as cocoa powder. Ceremonial grade cocoa is like drinking magic and if you are someone with a heighten nervous system it makes a wonderful alternative to the over stimulating effects of coffee. It is 100% cacao straight from the bean, and ground down into what is known, as the ‘cacao liquor,’ and historically renowned for its many health benefits that support physical and psychological well-being.
BENEFITS
Cocoa – rich in magnesium and tryptophan
For 1 person
20-25g of ceremonial cocoa
1 -2 cardamon pods bashed and opened
large pinch cinnamon powder
250ml water or plant-based milk
Pinch chilli powder and small pinch malden salt
1/2 teaspoon light brown muscavado sugar
1 tablespoon collagen powder (I like to use the brand Ossa)
Mindfully chop your cocoa into a fine powder and once the water is vigorously boiling turn it down to a simmer and add the cocoa, cardamon and cinnamon. Stir until melted and keep cooking until it is all melted and begins to slightly thicken. Next sprinkle in some collagen powder, add in your milk of choice (I like regular cows milk personally, as well as cashew)
You can drink it as it is or add a dash of sweetness (I like maple or muscavado sugar). A pinch of salt and/or chilli flakes can also be nice depending on your mood.
Pour into your favourite mug and sit back and enjoy sometime to yourself – possible setting some intentions or simply giving yourself some time to reconnect to yourself.
Try making some ritual cacao and enjoying it during a quiet moment. Ritual Cacao is not typically focusing on the Spring Element, however it does focus on ritaul and taking some time out for yourself. I love to enjoy it with a mix of cashew and raw milk (from fen farm dairies) collagen powder by Ossa organic and a dash of maple of light brown muscavado sugar. We will cover ritual cacao in more depth in the FIRE element. NB if you’d like 10% off Ossa please add the code - add GEORGIE10.
For ritual cacao - add LITTLEPLOUGH10
VIETNAMESE PIZZA
1 rice paper wrap (can find in lots of supermarkets- used for wontons and summer rolls etc)
1 egg
Spring onions
Small handful spinach
Sriracha hot sauce
Toasted sesame oil
Basic Red Cabbage Kraut
Simply just cabbage, salt and a jar - although its fun to experiment with different flavours - caraway or fennel seeds can be lovely with cabbage. As can fresh gingers, chillis etc.
½ cabbage
Aromatics like fennel, carraway
Good quality maldon salt
Remember that once you have your kraut in its jar either weighted down or sealed with a cabbage leaf to help submerge the kraut you need to keep burping the jar every day to help remove excess gases building up. After 3 days I would give it a taste and see how its getting on. If you are happy with it, then pop it in the fridge where it can store for months.
RED CABBAGE GRATIN
Delicious but also FULL of goodness - red cabbage is SO good for you but I find it hard to know what to do with them other than for slaw, sauerkraut or just Christmas red cabbage (which my children hate!).
It is bursting with anthocyans, - which are present in red/ purple/ blue foods and are ntioxidant boosting and particularly good for cell repair. (Generally speaking I always opt for red/ purple/blue veg if I can ie red cabbage over green, red onions over white etc as to me they are just more boosted.. generally more flavourful and colourful and we want to be eating that rainbow of colour!)
This is as simple as it looks but really tastes knock out.
Big knob butter (unsalted but salted would be fine too)
1/2 red cabbage
1 garlic clove pasted or grated
140ml organic double cream
Salt and pepper
2 x slices of sourdough blitzed to breadcrumbs
20g Parmesan grated
Pinch of thyme
Make sure the cabbage has really wilted and started to soften… I’ve said 5-10 but it could take longer depending on the slice of your slice, heat of the pan etc. Then cook out for a while after adding the cream to thicken it up slightly - you don’t want it too runny more thickened and unctuous (and ultimately means you have less time in the oven).
180/200-degree oven for 10-15 minutes - or until it’s bubbling around the edges and you get those nice crispy cheesy bits.
(It shouldn’t take too long as you’ve been cooking it already so all quite hot!).
Homemade Harissa
Amazing with everything - as a marinade, dip, sauce, dressing… you name it!
So you need -
1 jar pepperdew peppers (I go for mild)
1 tsp caraway seeds
2 tsp cumin ground
1 tsp smoked paprika
1 garlic clove
1 chilli (I store mine in the freezer as otherwise they always go mouldy)
4 large tablespoons olive oil (a good glug)
Stores amazingly (in the original jar used for the peppers) in the fridge for a good few days.. mine often in there longer (if not eaten straight away).
LACTO FERMENTATION
For lacto-fermentation you use salted water/ brine which is added to your veg but only wash your veg in spring or filtered water. You can get experimental and also add your whey from your kefir to your veg to help ferment it too.
For fermenting veg etc you usually leave for a minimum of 3 days. Burp your jars every day or so as gases build up otherwise.
Lacto-pickled carrots and cauliflower with garlic
These recipes are taken from Amber Rose during a course on fermenting I did with her – I have changed the recipe slightly by making it so you can use a jam jar. She has written wonderful books on the art of wholesome living and food - I cant recommend her higher.
Ingredients:
▪ 1 garlic cloves, peeled and slightly crushed, but still intact
▪ 1 cups cauliflower florets, rinsed in cold water
▪ 1 or 2 large carrots, peeled and cut into bite size pieces
▪ 1/2 teaspoon of peppercorns
▪ 1 fresh bay leaf
▪ 1/2 teaspoon of coriander seeds
▪ Good quality sea salt
▪ filtered or spring water
Instructions:
1. Place the crushed garlic in the bottom of a clean jam jar. Follow with layers of cauliflower and carrots, making sure there is an even mixture of both inside the jar. Sprinkle over the spices, tucking the bay leaf down the side of the jar.
2. Dissolve sea salt in water (refer to salt/ water ratios given). Fill up the remaining space in the jar with the salt solution. Release any air bubbles trapped along the sides of the jar.
3. Make sure all the vegetables are weighed down and under the brine
4. Cover each jar with a tight, airlock lid.
5. Culture at room temperature (60-70°F is preferred) until desired flavour and texture are achieved. The timing of this depends on the level of sourness you like. Fermenting to reach your desired flavour can take anything from 3 to 7 days or longer but go on your judgement and smell.
6. If using a tight lid, burp daily to release excess pressure.
7. Once the vegetables are finished, put a tight lid on the jar and move to cold storage. The flavor will continue to develop.
8. I usually leave mine out for 3 days, burping every day and then keep in the fridge