Food Matters
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3 Delicious Fermented Foods You Can Make at Home

Loaded with essential nutrients and probiotics, fermented foods are an effective way to boost healthy gut bacteria, immune function and much more. Fermentation has been around for centuries, and it remains one of the best ways to keep fresh, crisp vegetables in our diet during the winter months. Although spring is right around the corner, these easy-to-make ferments can be made all year long to help reduce food waste and, hopefully, your household budget (bye-bye expensive supplements!).

jars of fermented foods
Photo by Fotolia/Melica.


The exact origin of this fermented tea beverage is unknown, but it makes a great substitution for sugary sodas and juices. Although this ferment is made with sugar, the final product contains a minimal amount since the sugar becomes food for the live culture (SCOBY). At this time, little research has been conducted to prove the health benefits of kombucha, but many believe it has immune-boosting properties.

Try Our Recipe: Basic Kombucha


Research has shown that, when fermented, cabbage contains strains of antifungal compounds that fight vaginal and intestinal infections of Candida fungi. Other studies suggest that the probiotics found in sauerkraut may increase the effects of antioxidants, protect against breast cancer, and combat Salmonella and Shigellaharmful bacteria that can cause food poisoning, diarrhea and stomach cramps.

Try Our Recipe: Simple Sauerkraut

Pickled Veggies

Lactic-acid fermentation is the simplest way to preserve your excess garden harvest or farmers market produce. When fermented, vegetables retain their essential vitamins, minerals and enzymes. After the fermentation process, these nutrients are actually enhanced, leaving you with the tasty, super-nutritious result.

Try Our Recipe: Fermented Veggie Condiments

Local, seasonal foods are always your best option, so why not preserve them now and savor them when fall and winter roll back around! Making your own fermented foods will guarantee their quality and allow you and your family to have access to fresh, nutritious vegetables throughout the year. If you really get into it, you’re likely to discover even more benefits of food preservation!

Gluten-free Zucchini Feta Pie Recipe

Indulge in a gluten free version of a traditional Greek zucchini feta cheese pie, promised to satisfy the most refined taste buds! This crustless pie will change your mind about gluten free baking. The aromas of herbs, freshness of zucchinis and briny flavor of feta cheese,all blend beautifully together and make you savor each bite! Taste of Greek summer in your plate.

Gluten-Free Zucchini Feta Pie

Makes 8 servings. Total cooking time: 40-50 minutes


• Half a pound zucchini

• 2 medium yellow onions,finely chopped

• 2 spring onions,finely chopped

• 1/3 cup fresh parsley,finely chopped

• 1/3 cup fresh dill, finely chopped

• 1 tablespoon fresh thyme

• 1 cup feta cheese,crumbled

• 3 eggs,room temperature

• 1 cup gluten free bread crumbs

• 1 cup greek yogurt

• 1/4 teaspoon ground nutmeg

• 1/2 teaspoon salt

• 1/3 teaspoon pepper

• 2 tablespoons olive oil


1. Preheat oven at 350 F. Prepare a 9 x 9 inch baking pan by lining with parchment paper leaving excess hanging over two sides of the pan.

2. Grate zucchini and place a handful of the grated zucchini in the center of a kitchen cloth,close it and tighten it up to get rid of the juices.

3. In a heavy pot,under medium heat, add olive oil and saute yellow onions for 3-4 minutes until softened and become translucent.

4. Add in fresh spring onions and shredded zucchinis. Saute until zucchinis shrink, for approximately 3-4 minutes.

5. Add herbs,salt pepper and nutmeg,stir well and remove from heat.

6. In a medium bowl, beat eggs,add feta cheese,yogurt and bread crumbs until mixture is thoroughly incorporated. If mixture is very thick,add 1 or 2 tablespoons of milk.

7. Pour yogurt-egg batter into zucchini mixture and mix vigorously until well blended.

8. Sprinkle some breadcrumbs on the bottom of the pan.

9. Pour batter into the baking pan and sprinkle some more bread crumbs on the top.

10. Bake for 35-40 minutes. Let it cooled down for 10 minutes before slice it. Enjoy it warm or at room temperature.


• You can sprinkle some shredded parmesan cheese on top before baking.
• Top it with some sour cream or yogurt and diced tomatoes.

Rita Anastasiou is a Las Vegas-based food blogger who writes the blog My gf home bakery. A celiac patient for more than 11 years and the mom of a 4-year-old peanut-allergic daughter, Rita is a Greek cook by trade. Her mission is to prove to the world that special diets need not be boring or restrictive.

Kitchen Product Review: VitaClay Multicooker

Image courtesy VitaClay

I have never written a blog or even a review before, but the VitaClay Multicooker is  worth writing about!

Having received my Multicooker a few weeks back, I couldn’t wait to test it. First up were the basics – rice.  I’ve never enjoyed cooking real rice (as opposed to Minute Rice) before because of the mess and the time and the very real possibility I would ruin it.  But my first attempt in the VitaClay produced a pot full of the most beautiful fluffy, perfectly cooked rice ever.  And I have to say, it has to be the easiest fix ever.

After the rice success, I was sold. But the fun continued! Next up, Lamb Stew.  Using the recipe provided on the VitaClay site, I set out.  This was a first for me. I had never cooked with lamb before, but I jumped in feet first.  It was incredible! Not only did the slow cooker setting (which cooks much faster than a traditional crock pot) work wonderfully, the flavors that the clay pot brought out of the lamb and veggies were incredible.

Since then I’ve experimented with other slow cooker meals, and I can’t wait to try the yogurt maker next. I admit I’m a bit intimidated with the idea of making my own yogurt. But now that I’ve had time to work with this appliance, I do believe I can do it!

Thanks, VitaClay, for such a fun and useful addition to my kitchen.

Image courtesy VitaClay

Recipe: Curried Lamb Stew

Recipe courtesy VitaClay


• 1 pound of lamb cubed
• 1 tablespoon olive oil
• 1 sweet onion chopped
• 2 celery ribs chopped
• 2 carrots chopped
• 1 red bell pepper chopped
• 1 large green apple chopped (peeled)
• 2 cloves garlic minced
• 5 cups beef stock
• 1 cup heavy whipping cream
• 1/2 cup tomato paste
• 2 teaspoons curry powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 Yukon gold potatoes chopped (not peeled)
• 1 can of chickpeas (drained and rinsed)


1. In a skillet on the stove top, saute the onion, celery, carrot, bell pepper, and apple in the olive oil on medium heat for about 6-10 minutes.

2. Add the minced garlic and cook for an additional 2 minutes. Remove from heat and set aside.

3. In a large bowl mix together the broth, cream, tomato paste, curry powder, cayenne pepper, salt and black pepper.

4. Add the sauteed veggies to your VitaClay slow cooker. Then add the potatoes and lamb. Poor the broth mixture over all.

5. Cover and cook on the “Stew” setting for 2-2 1/2 hours or until the veggies and lamb are tender.

6. In a food processor, puree the chickpeas until smooth (add 1 tablespoon of water if needed).

7. Add the chickpea puree to the stew and mix will to combine. Cook for an additional 15-20 minutes and it’s ready to serve.

8. Garnish with a bit of chopped parsley for some added color.

Alternative Christmas Dinner Ideas

Most American households serve a traditional dinner for Christmas (and Thanksgiving), which includes stuffing, mashed potatoes and gravy, cranberry sauce and a vegetable dish. My family is no different—my maternal grandparents serve a turkey dinner and the paternal side, which has many more mouths to feed, goes all out with turkey, ham and homemade chicken noodles. Two huge meals in a few days time are daunting, and after Thanksgiving my vegetarian appetite for these courses has been more than satiated.

If you find yourself in a similar situation; simply want to add variety to your typical fare; or are looking to start your own holiday traditions, these alternative ideas are sure to please any palette.

Family enjoying Christmas dinner
Photo by Fotolia/dglimages.

Swap Meats

Rather than preparing a turkey or ham this year, consider serving something a bit more special. Roasted goose or duck, duck breasts and braised lamb shanks aren’t dishes we’re likely to make on an average day. These recipes take no longer to cook than a turkey or ham, and will add a new level of allure to the table.

Skip the Mashed Potatoes

Mashed potatoes are simple, comforting and loved by all, but there are so many other types of potatoes to try: potato gratin, duchess potatoes, scalloped potatoes or herb-roasted potatoes. All of these recipes are simple enough to make, but provide a fresher take on the traditional potato dish.

Stews & Soups

Luckily, my holidays are the best both worlds: On Christmas Eve we have homemade chicken and noodles then, Christmas Day is the traditional turkey dinner. However, depending on your holiday traditions, you could easily replace turkey with a hearty soup or stew. The benefit of soups and stews? They usually take less time to prepare, which means you can enjoy your meal, guests and conversation much sooner.

Spice Up Your Sides

Typical holiday side dishes include cranberry sauce, fresh veggies with dip, and green bean casserole. While all of these are delicious, we just had them in November! Consider roasted Brussels sprouts in place of green bean casserole and a delicious chutney instead of cranberry sauce.

Go Vegetarian (or Vegan)

Skip the meat entrée altogether and opt for a hearty, meat-free meal with a nut roast, mashed cauliflower and your choice of veggies. These dishes meet the needs of anyone in your family or social circle who might have a special diet and they’re often easily made dairy- or gluten-free, as well.

Dessert, Please!

No holiday meal is complete without something a little sweet. Pumpkin pie, gingerbread, peanut butter balls and peanut clusters seem to be common staples for dessert menus. The world of desserts and baking is so vast, why stick to the same dishes every year? Keep your favorite dessert on the menu, but add variety with no-bake mint chocolate chip pie, pecan pie tarts, tres leches cake or any other tasty treat that appeals to you.

What non-traditional dishes grace your Christmas table? Let us know your favorite alternative holiday recipes, if you try any of these ideas and how they go over with your guests.

The Perfect Pavlova Recipe

Photo by Kristina McCurdy

Anyone who knows me or has ever entered the Hart household knows that every morning I can be found wandering the house with a cup of tea listening to the news; until the news gets boring and I switch to cooking shows. My husband finds this routine particularly annoying as I habitually leave a trail of half drunk tea cups whilst complaining about how television chefs make recipes look way too easy. Nothing puts me in a tizzy more than an incomplete or incorrect recipe. I have spent countless hours following recipes step by step only to end up with the less than desirable. The only silver linings in sight are that I have the opportunity to create the perfect recipe and that for once something wasn’t my fault.

This scenario held true for many many many years regarding my recreation of the pavlova. For years I had watched a television chef whip up this dessert with ease. Naturally, my next step was to run down to my chicken coop to collect eggs and return to my trust mixer in hopes of making my very own pavlova. I had no such luck making this fluffy dessert takes; as, it takes way more skill and care than American television chefs will have you know. The recipe I will now present to you is the most perfect combination of European and American recipes  that I have been working on and finally perfected after four years.


• 6 Extra-Large egg whites, at room temperature.
• Pinch of salt
• 1 Cup of superfine sugar
• 2 Teaspoon cornstarch
• 1 Teaspoon white vinegar
• teaspoon vanilla extract
• Whipped cream
• Fruit

Photo by Kristina McCurdy


1. Line a baking tray with parchment paper; NOT wax paper (I did that once.) 

2. Preheat your oven to 350 degrees. I keep seeing American recipes that have this wrong.

3. Beat the egg whites until soft peaks form.

4. Beat in the sugar one spoonful at a time. Be sure you are using superfine sugar; otherwise, your sugar will not melt and your cake will be grainy.

5. Add salt and vanilla extract.

6. Beat the mixture until shiny peaks form.

7. Add vinegar and beat until the mixture is shiny, white, and stiff. This can take up to five minutes. It should look like marshmallow when it is done.

8. At this point you can fold in anything: cocoa, shredded coconut, almond, or melted jam. Just be sure to fold; or, your egg whites will deflate.

9. Scoop out your mixture into a ring mold or free style a circular shape and put it in the oven.

10. Bake for 60-90 minutes.

11. The cake is finished when the sides look crisp and the top looks dry. Do not open the oven door as fast cooling will deflate your meringue. Let the oven cool with the meringue inside. When you are ready to serve peel the parchment paper off the cake and cover your cake with your favorite whipped topping. Depending on the season sometimes I add lemon or lime zest into my whipped cream.

Finish with your favorite fruit. Most people use berries or figs. Enjoy!

If you are not going to eat your pavlova right away store it in a box in a dry place. If you store your cake in the fridge the egg whites will sweat and ruin the meringue.

4 Ways to Make Your Diet More Nutrient Dense & Consistently Healthy

Photo by SocialMonsters

In a perfect world, every meal you eat would be filled with organic fruits and veggies, whole grains, low-fat and high-protein meats — all delicately sautéed in the finest of olive oils.

As you probably know quite well, this perfect world does not exist — at least most of the time. Schedules are busier than ever, you have a million things to do and places to go, and more meals than you care to admit are ordered from a fast food window or heated up in your microwave.

Fortunately, eating a more nutritionally dense diet is easier than you may think and it doesn’t take up a lot of time or money. Boost the healthiness of the foods that you are eating with these tips:

Understanding Macronutrients, Micronutrients and Phytonutrients

In order to get more nutrition out of your food, it’s important to understand some of the commonly-used terms. For example, you might see a lot of references to macronutrients and micronutrients. In a nutshell, notes Pediaa, your body needs larger amounts of macronutrients to be as healthy as possible; they help with energy and growth and include protein, fat, fiber and carbs. Micronutrients, while also necessary for health, are needed in much smaller amounts; antioxidants, minerals like iron and zinc and vitamins are all examples. As for phytonutrients, they are natural chemicals found in plants that help protect the plants from disease, and in turn may also boost our health and nutrition.

Shop Locally

One of the easiest ways to get more nutritional value from the foods you eat is to buy them from local sources. Unlike the apples and cucumbers you buy at the grocery store — which were probably picked days if not weeks earlier and have lost up to half of their nutrients — the foods you find at farmers markets and the like are freshly-picked and chock full of nutrition. Check around for these types of markets and try to shop there as often as you can.

Once you get the food home, store all of the veggies (except the root variety) in the fridge. All fruit — except berries, tomatoes and avocados — should be stored at room temperature to help keep vital nutrients intact.

Consider a Supplement

One of the best ways to make sure you are getting enough vitamins and minerals in your diet is to take a multivitamin. Think of it as a nutritional insurance policy for those extra busy days when you eat on the go. You can also take nutrient-specific supplements that will help meet a particular health goal. For example, as Amway Connections notes, in order to help maintain strong bones, it is important to get enough calcium in your daily diet.

While getting enough weight-bearing exercise and eating a lot of calcium-rich dark leafy greens are great starting points, calcium requires vitamin D in order to be properly absorbed. To be sure that this happens, you may wish to take a daily vitamin D supplement like Amway’s Nutrilite Vitamin D. It provides 2,000 IU of vitamin D3 along with vitamin K2, which can help calcium get from your bloodstream into your bones.

Know When to Go Raw and When Cooked is Better

Getting more nutrients into your daily diet does not necessary mean consuming vast quantities of salads and smoothies. While it is true that some foods are better to eat raw — a good example is spinach, which loses a great deal of its vitamin C when cooked — other foods, like tomatoes, are healthier when cooked; the bioavailability of lycopene in tomatoes increases by 25 percent when they are boiled. Cooking meats and eggs will also denature their protein, which makes them much easier to digest.

Alison Stanton has been a freelance writer for the past 18 years. Based in Phoenix, Arizona, Alison thoroughly enjoys writing about a wide variety of people and topics. When she is not writing, Alison can be found hanging out with her family—which includes three wonderful rescue dogs—and sipping a caffeinated beverage from Starbucks.

6 Delicious, Simple Black Elderberry Recipes

Photo by Fotolia

Black elderberries have a long-held reputation for their immune-supporting properties, having been used for thousands of years by traditional cultures across North America and Europe. Because of the delicious taste as well as the immune-boosting qualities, this berry has been used in homemade jams, wines and syrups.

Black elderberry is unique in providing both antioxidant and immune support, due to its natural concentration of anthocyanins (the antioxidants that give it that deep purple color) and other flavonoids.*

This time of year, Black elderberries are a staple in many households for kids and adults alike. The vibrant little berries can be consumed daily throughout immune season for long-term support for your body’s natural defenses, or they can be taken as needed, at onset of an immune challenge.*

Today we’re sharing some of our favorite, simple ways to eat, drink and be merry with black elderberry all season long.

Everyday Elderberry Recipes:

Black elderberry is a tasty way to get daily immune support.* Here are three easy ways to work it into your daily routine:

Super Berry Oatmeal: Stir ½ cup mixed berries into a ½ cup serving of oatmeal, then top with 2 tablespoons coconut milk and 1 teaspoon black elderberry syrup. Sprinkle on hemp seeds or slivered almonds, and serve. This warm, comforting and nourishing breakfast is ready in under 10 minutes! Serves 1.

Elderberry Swirl Yogurt Parfaits: Swirl 2 teaspoons black elderberry syrup into 1 cup yogurt of your choice, taking care to leave some pretty swirls. In two short, wide-mouthed glasses, layer the swirled yogurt with ½ cup granola, 1 sliced banana and 1 cup blueberries for a breakfast that brightens any morning. Serves 2.

Quick Elderberry Jam: In a medium saucepan over medium heat, combine 2 cups frozen elderberries with ¼ cup grape juice. Cook, stirring and mashing often, until the fruit and juice are simmering and slightly thickened, about 10 minutes. Remove from heat and stir in ¼ cup black elderberry syrup. Transfer to jars and refrigerate for up to a week, or freeze for up to three months. Spread on toast, swirl into applesauce or yogurt, or use atop pancakes and waffles. Serves 8. 

Photo by Fotolia

Special Occasion Elderberry Recipes:

Black elderberry can also provide immune support when you need it.* Here’s a trio of feel-good, taste-good recipe ideas. 

Elderberry Sunrise Slushie: In a blender, mix 1 cup orange juice with ½ cup ice, a dropperful of echinacea extract (for additional immune support) and a dropperful of ginger extract (for digestion).* Scoop into a glass, and drizzle on a teaspoon of black elderberry syrup. The active constituents in echinacea will make your mouth tingle! Serves 1.

Black Elderberry Sorbet Sundaes: When you’re craving something cool but don’t want to drag out the blender, scoop some mango or berry sorbet into a bowl, then top with black elderberry syrup and shredded coconut. Use a tiny spoon to savor each cool bite! Serves 1.

Black Elderberry Fizz: Pour 1 teaspoon black elderberry syrup into a glass. Top with ginger kombucha (for grownups) or sparkling lemonade (for kids). Fizzy drinks are a fun way to brighten any day! Serves 1. 

Gaia Herbs uses Certified Organic European Black Elderberries to create a juice concentrate that provides the equivalent of 14,500 mg of fresh elderberries per serving of our Black Elderberry Syrup. This delicious syrup—with natural vitamin C from acerola cherries—contains no artificial flavors or colors, no preservatives and no high fructose corn syrup.

Want more ways to use Gaia Herbs Black Elderberry Syrup? Visit our recipes page for quick, delicious ideas.

Gaia Herbs cultivates health and well-being by stewarding sustainable relationships between plants and people. We offer more than 200 liquid extracts, functional powders, teas and patented Liquid Phyto-Caps®, each formulated to do what’s best for your body — and for nature. We use only organic methods on our farms, and that same organic approach continues through manufacture. Part of our seed-to-shelf commitment is the industry’s only traceability platform, MeetYourHerbs®. This dedication to purity, integrity, and potency ensures the safety and efficacy of our products. Take control of your own well-being and experience the Gaia difference.

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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.