EASY HEALTHY BREAKFAST IDEAS

Include protein in each meal including organic vegetarian & meat options. A protein based breakfast stabilises blood sugar levels for the day, and 
whilst satisfying appetite for longer periods. 
This will support your energy throughout the day

Smoothies with LSA (linseed, Sunflower, almond) chia, almond, cashew or hemp seeds, plain Vaalia or Greek yoghurt, raspberries, strawberries, pineapple & pineapple core, banana, kiwi fruit, spinach or a green powder & cinnamon to support blood sugar. Milks: rice, coconut, almond, oat or soy milk and water. 1/2 tbls honey or maple syrup could be added to taste. ADD PROTEIN: pea or hemp seed protein powder.

Avocado on Organic thin rice or corn crackers. Add sprouted lentils or mung beans, fresh parsley, sea salt and freshly ground black pepper.

Yoghurt (plain) pot with fruit, chia seeds, a few cashews and almonds. A little maple syrup.

Veggie or Bone Broth. Home made or I really like Nurtra Organics Immune wellness mushroom broth.

Eggs anyway scrambled with spinach, garlic, mushrooms & fermented vegetables. Tip: Serve on a bed of spinach leaves instead of bread.

Sardines, mushrooms, sprouted lentles on rice, corn thins or gluten-free toast.

Breakfast Fritata or Omelette is great as you can eat it anytime. Include any of the following: eggs, broccoli, spinach, paprika, tomato, capsicum, mushrooms, spinach, onion, garlic, fresh parsley.

Yoghurt pot. Vaalia Yogurt soaked overnight in a jar with oats, chia seeds, peaches, berries.

Quinoa porridge cooked in cinnamon, topped with ground pepitas and flax seed meal. Little real maple syrup, cinnamon. - see recipe below

Soaked coconut or buckwheat, berry & banana pancakes.

Fruit salad with plain yoghurt made of three different types of low GI fruit, berries, peach, pear, apple, kiwi. Sprinkle with sunflower, pumpkin and ground linseeds. Sprinkle with cinnamon.

A small portion of dinner left overs.

Lamb chops and fermented vegetables.

Fresh Paw Paw with a squeeze of lemon/lime.

Millet Cereal with mixed berries and almond milk.

Bone broth organic.

Muesli homemade with a mixture of oats, puffed rice, bran, cinnamon, sunflower seeds, peppitas, nutmeg. With goats yoghurt and crated green apple with skin. - or recipe below

Avocado with baked egg black & pepper.

Avocado with mint, Fetta cheese, tomato and black pepper.

RECIPES

Breakfast Smoothie Recipe

1 small or 1⁄2 large banana

1/8 to 1⁄4 cup blueberries (Coles frozen organic)

1 tablespoon Flax seeds (keep in fridge)

1 tablespoon Chia seeds (protein)

1 tablespoon of either raw almonds or Coles Paleo seed mix

2 teaspoons of slippery elm powder

1 to 1.5cup pure organic coconut water (almond Milk if preferred)

2 Tablespoons of organic coconut milk (I freeze 1 can into in to Ice cubes so they keep) Cinnamon

Add 1 handful of spinach

• Blend & drink

My Constipation Smoothie Recipe

- constipation 1 kiwi with skin or 2 fresh figs

or 4 prunes

1⁄4 cup frozen organic blueberries (Coles freezer) 1 tablespoon Flax seeds (keep in fridge)

1 tablespoon Chia seeds

1 tablespoon of either raw almonds or (Coles) Paleo seed mix

2 teaspoons of slippery elm powder

1 to 1 & 1/2 cups pure organic coconut water (or almond Milk if preferred) 2 tablespoons of coconut milk (freeze into Ice cubes)

add cinnamon

1 handful of spinach

• Blend & drink

Quinoa porridge.  

1 cup cooked Quinoa equals 8g protein. 

(15min

Tip: you can make double or triple the night before and keep in the fridge for a quick & instant breakfast in the morning.

Ingredients

• 1 cup of organic quinoa (soaked OR thoroughly washed)

• 2 cups of liquid (your choice or coconut, almond, soy or water)

Combine quinoa and milk in a small pot. 

Bring to the boil then gently simmer on low with the lid on for 15mins. (the little white dot in the grain will disappear once it is cooked)

Add whatever goodness you like: cinnamon (great for blood sugar regulation), nutmeg, yogurt, berries, fruit compote or maple syrup.  YUM!!

Make Your Own Muesli

Choose a mixture of:

Amaranth

Millet

Brown rice puffs

Buckwheat puffs

Nuts (almonds, walnuts, Brazil nuts, macadamias, hazelnuts) Seeds (pumpkin seeds, sunflower seeds, linseed, sesame) Shredded coconut

Psyllium Husks

Small amount of dried fruit (sultanas, currents, dates, figs, apricots, apple) Cinnamon

Nutmeg

Cardamon

Mix up a big batch, keep stored in an airtight container and it is ready to go each morning!

Kundalini Breakfast Recipe

1 grated apple Approx. 3cm piece grated ginger Handful of desiccated coconut 1 or 2 tbspn of tahini 1 tbspn of honey Handful of raisins or other dried fruit Handful of nuts (almonds, walnuts, etc) Sprinkle of ground cinnamon Mix all ingredients together in a bowl and sprinkle with cinnamon. Serve.

Brown Rice Porridge

400mls Filtered Water

200g Uncooked Brown Rice

1 tsp ground cinnamon

1/3 tsp ground cardamom

225ml milk/ soy milk/ rice milk/ almond milk etc. Add a choice of:

Almonds /other nuts

LSA

Berries

Grated Apple

Banana

Honey to taste

Bring water to boil, add rice and stir. Reduce heat, cover and simmer for 45 minutes or until rice is tender.

Drain rice, combined with milk, cinnamon & cardamon and bring to boil over medium heat, reduce to low heat and simmer stirring until thickened (5-8mins).

Add your choice yummie fruit/ nuts etc and eat!

Alternatively you can use leftover brown rice from dinner! Saves on cooking time!

Granola Bar Home Made - By Renae Pearce

- 350g raw nuts and seeds (almonds, cashews, pumpkin seeds are great)

• 1⁄2 cup of shredded coconut

• 1⁄4 cup of coconut oil

• 3 tablespoon of nut butter

• 1 teaspoon of vanilla

• 1 teaspoon of cinnamon

• 1⁄4 cup of honey OR 1 large banana mashed (use one less egg if you choose banana)

• 2 eggs

Instructions

1. Preheat the oven to 180°C. Line a baking tin with baking paper (you can make these to be thick or thin and crispy).

2. Place all of the ingredients in a blender.

3. Pulse so that all of the ingredients are mixed well, ensuring that the nuts are still in pieces and not completely ground.

4. Pour the mixture into the prepared baking tin, and bake for 20 minutes or until golden.

5. Cut into slices and store in an airtight container.

Easy Overnight Oats - By Emily Fraser

Ingredients

1⁄2 cup rolled oats (gluten-free if desired)

1 teaspoon chia seeds

4–5 dried apricots, unsulphered.

2 tablespoon almonds

1 apple, cored

1 cup unsweetened almond milk + 1⁄4 cup for the next morning, if desired (or yoghurt of choice)

2 tablespoon unsweetened, shaved, coconut

Instructions

Combine all ingredients in a Thermomix or food processor. No more than 5–10 seconds is required.

Spoon into mason jars or sealable containers.

Place in the refrigerator overnight or for at least 6 hours.

In the morning add additional almond milk or a spoon of yoghurt of choice to give it more of a cereal consistency or eat as is.

Top with your choice of seasonal fruit, like apricots or raspberries.

Vegetable Omelette

2 free range organic eggs

Choice of vegetables approx 1 cup (broccoli, mushrooms, tomato, spinach, capsicum, snow peas, green beans, sprouts etc)

1⁄2 Tbsp chives chopped

1 Tsp butter

1 tsp milk (of choice)

Sprinkle of black pepper

Mix eggs and milk together gently.

Heat a non stick frying pan on medium heat, add a slash of water and add vegetables. Cook until just soft. Vegetables that do not require much cooking such as spinach, snow peas etc can be left until egg mix has been added.

If vegetables start to stick add a little more water – it is not to make them soggy or watery just to prevent sticking. Water should be nearly evaporated or soaked up before the next step.

Add butter.

Add egg mix, swirl the pan to ensure the eggs is around all vegetables. Vegetables that do not require much cooking can be added now. Sprinkle black pepper to taste

When egg is firm on the bottom, it can either be flipped over to make 1⁄2 a circle, or popped under the grill for 30 seconds to finish cooking.

Blueberry Banana Protein Pancakes

1. In a mixing bowl or blender, mix the egg, protein powder, flax seed, banana, almond milk, cinnamon and oats.

2. Stir blueberries into mixture.

3. Heat coconut oil in a frying pan over medium-low heat. Pour in batter and cook pancakes about 2 minutes per side, or until they're firm enough to flip.

4. Serve topped with blueberries, maple syrup and sprinkle with cinnamon.

Leftovers

Refrigerate in an airtight container for up to three days. Freeze for up to two months. Reheat in a pan or in the toaster.

Swap out the egg(s) for flax eggs. For every 1 egg, replace it with 1 tbsp ground flax seed mixed with 3 tbsp water. Recipe from - That Clean Life

These recipes are all tried and tested by me...  yum!

this section is an opportunity to incorporate immune building into your diet. If you would like more specific health related information on immune resilience - Touch here to read more:

Your Immune Wellness and Resilience - Article

Flue Season, Preparing Yourself - Article

Autoimmune Conditions - Article

Apple Cider Vinegar Drink

• 4-7 peeled and lightly mashed cloves of garlic

• Equal parts ginger
• 2-4 cups of water
• 1/4 cup of apple cider vinegar
• 1 lemon
• honey to taste • Cayenne pepper to taste

(Ingredients may be adjusted to your taste)

Simmer the peeled and mashed garlic and ginger in 2-3 water for 10 minutes-you can use more water if you like a more diluted flavor.  Strain and add apple cider vinegar, the juice of 1 lemon, and 3-4 teaspoons of honey. 

Drink 2-3 times daily as needed. Add cayenne.

This will keep in the refrigerator for up to 5 days, and can be gently reheated on the stove top.

REMEMBER REST is BEST

Mushroom Immunity Soup

Mushrooms such as reishi, shiitake and maitake have  compounds in them that are excellent for boosting immunity.  These compounds help protect us from bacterial and viral infections and cancer and tumour cell formation - So use mushrooms regularly in your diet to keep you healthy!                                                                                

Ingredients

• 1 tablespoon virgin coconut oil

• 1 large onion, diced

• 3 cloves garlic or more, chopped

• 1 cup of reishi, shiitake or maitake mushrooms, or combination

• 2 cups of either Swiss brown mushrooms, Portobello or button mushrooms

• 1 – 2 sprigs each of fresh rosemary, thyme, parsley, basil, oregano

• 1 fresh chilli or more, chopped

• 1 cup whole cooked buckwheat or barley (optional)

• Enough stock or just water with sea salt to taste to cover vegetables

Method

Melt coconut oil over heat and add finely diced onion and sauté til translucent. 

Add garlic and sauté for 1 minute, if using chilli add at this stage also.

Add in chopped mushrooms and sauté for 1 – 2 minutes to soften slightly and bring out flavour.

Add enough water to cover vegetables and add in chopped herbs at this stage, reserving a small amount to use as a garnish.

Cook until mushrooms tender, once cooked, blend with stick blender to smooth consistency or leave chunky depending on preference.

To make soup a heartier meal, add in 1 cup of cooked buckwheat or barley.

Serve with remainder of chopped herbs on top and a slice of sourdough bread or brown rice noodles could be added. Or add miso to bowl.

A Cup of Bone Broth (A healthy gut supporting snack)

• 350ml chicken bone broth (see recipe)

• 1tsp turmeric ground

• 1 pinch cumin ground

• 1.5 – 2tsp lemon juice

• Sea salt/pepper to taste

Broth recipe below - from Nicola Pilion

Chicken Bone Broth

• 1.5kg bony chicken parts (necks, backbone, breast bone & wings)

• 2-4 chicken feet (optional)

• 2tb apple cider vinegar

• 1 large onion

• 2 carrots

• 3 celery sticks

• 2 leeks (white part only)

• 1 whole garlic bulb – cut in half

• 2 large handfuls flat leaf parsley

• 1 tbsp peppercorns – lightly crushed

Recipe may be halved if using slow cooker

Method:

Place chicken in pot or slow cooker and add 5 litres of water, apple cider vinegar, roughly chopped – onion, carrot, celery & leek, garlic and peppercorns

 Leave to stand for 30mins -1hr

Bring to the boil, continuously skimming off any formed skim and foam from the surface of the liquid

Reduce the heat to low and simmer for 6-12 hours

The longer, the more the flavours will develop, allow to cool and strain, cover and refrigerate

Remove the fat from the top of the stock once formed

Keep for up to 1 week in fridge or 3 months in freezer

Use chicken stock for a base for other meals where required or as a revitalising “cup of bone broth” (see below)

Organic Chicken Congee

This recipe is based on Chicken Congee by Stephanie Alexander.  Its is so delicious and can be kept in the fridge for a few days to dip into.  -Excellent for fussy children as they can have the greens, chicken or rice separately.  Perfect during convalescence after sickness as the broth gently heals and nourishes.  We add a big bowl of broccoli or any vegetables we have in the fridge to on top of the rice pot for steaming at the end.

Serves 6

• 1 organic chicken

• 2 liters organic chicken stock (see bone broth recipe below)

• 2 tbsp organic coconut oil

• 2 cups organic short or medium grain brown rice, rinsed

• 1 red chilli, seeded and finely sliced

• 3 spring onions, finely sliced on the diagonal

• Large Bunch of Asian broccoli

• Dipping sauce (optional for children but very yummy)

• 1 clove garlic

• 1 small red chilli, seeded

• 1 tsp organic brown rice syrup or sugar

• 2 tbsp rice vinegar

• 3 tbsp organic tamari

• 3 tbsp water

• juice of ½ lime

Place chicken in a large pot and cover with stock. Bring to a boil and then turn heat down and poach on a very low simmer for 45 minutes or longer.   Cool chicken in stock for 10 minutes before removing from pan. Set chicken aside to cool and save stock.

Heat oil in a large saucepan and fry rice for a few minutes.  Pour in poaching liquid,  from chicken, bring to a boil and then turn heat down to very low.   Cover and cook gently for 20min or 1 hour depending how you like it or until rice is extremely soft.  In last 10 mins place Asian broccoli (or veggies of your choice) on rice to lightly steam with lid on.

While rice is cooking make the dipping sauce by pounding the garlic and chilli in a mortar and pestle, and then stirring in the rest of the ingredients.

When the chicken is cool enough to handle, remove and discard the skin and bones, and shred the meat.

To serve put some shredded chicken in each bowl, ladle in some rice and broth, and then

top with some sliced chilli and shallots. Add a few spoons of dipping sauce to taste.

http://www.stephaniealexander.com.au

Lentil Soup - Quick & Easy

I love this & yes my kids do too!  It is actually one of their favourites.

2 x 400g cans of cooked organic lentils rinsed and drained

1tbsp. oil – ghee (or coconut oil)

• 1 onion

• 2 cloves garlic

• 1tsp cumin seeds

Optional spices: 1tsp ground coriander, 1 tsp fresh turmeric (or powdered)

• 1 liter homemade vegetable broth (or organic chicken bone broth see below)

• 4 medium carrots chopped, as you like with skin.

• 2 celery stalks chopped

• 4 large kale leaves finely chopped

• Sea salt and ground black pepper to taste

• Fresh chopped coriander (optional)

• Optional vegetables you may like to add: green beans, silver beet, sweet potato.

Rinse tinned lentils and put aside.

Add oil to large saucepan; gently fry cumin and other spices until flavour is released. (It should smell great!)

Add garlic and onion cook & cook until tender and just starting to brown.

Add water or vegetable stock.  Bring to boil then, reduce heat, add lentils and vegetables except kale.

Once vegetables are tender, add chopped kale and replace lid until it has softened (5-10mins).

Serve with fresh coriander, salt and pepper to taste.

Hearty Whole Mung Bean Soup

Servings:  6Really easy to make, takes some time to cook.  Just cook a big batch and put in the freezer for work lunches.

• 2 cups whole mung beans, picked over, washed, and drained

• 4 cups water

• 4 garlic cloves finely minced

• 2 chillies, finely chopped (seeds removed, if desired)

• ½ onion finely chopped

• 2 tablespoons olive oil

• 3 cups Massel stock

• 3 large handfuls of spinach chopped

• Celtic Sea salt and cracked black pepper, to taste (I don't find it needs much)

• Carrot, celery or kale.

Directions:

Total Time: 1 1/4 hr

Place beans in a large pot and add 4 cups water; bring to a boil.

Reduce heat to a simmer and cook for approximately 30 to 40 minutes, or as long as needed until the majority of the beans pop their skins and the water is absorbed (if your water cooks out and the beans are not cooked, simply add more water as needed and continue cooking until beans burst; it is better to overcook than undercook, but in any event, continue cooking until the water is all absorbed).

Meanwhile, sauté garlic, chilli and onion in olive oil until the onion softens, about 5 minutes; set aside.

When the beans have burst and the water has cooked off, add the chicken stock to the beans and bring to a boil.

Add the onion mixture, ham, and spinach to the pot; reduce heat and simmer for 15 minutes.

Season with Celtic Sea salt and organic cracked black pepper.

Recipe adapted from: http://www.food.com/recipe/hearty-whole-mung-bean-soup-114716#ixzz1DPYeLAEz

Red Lentil & Vegetable Dahl

• 1tbl coconut oil or ghee

• 1 medium brown onion, roughly chopped

• 2 garlic cloves, finely chopped

• 1tbl cumin seeds

• 1tbl turmeric powder

• 1 cup dried red lentils, rinsed, drained

• 1/3 of a butternut pumpkin cubed

• 2 medium carrots

• Water (enough to cover the lentils and vegetables plus 1cm)

• 1/2 cup fresh coriander leaves

• Sea salt to taste

Heat oil in a saucepan over a medium heat.  Add onion until clear and then garlic for 1-2 min. then add spices.  Cook for 2 mins until fragrant.  Stir through carrot and pumpkin and cover to sweat for 4 mins.  Shake the pot without lifting lid.

Add rinsed lentils and water.  Bring to the boil.  Reduce heat to lowest setting.  Simmer, partially covered, for 30 minutes or until lentils have softened.  Cook, uncovered, stirring occasionally, for 20minutes or until thickened.  Add a little water if necessary.  Remove from heat.  Stir in spinach. Add salt to taste. Serve warm with coriander and chilli powder to taste.  Enjoy!

Christine is available for naturopathy, nutrition & herbal medicine appointments:

Western Health Collective    9687 5670    ONLINE BOOKINGS

Private Practice Online 0409 027 221    ONLINE BOOKINGS

Proudly servicing Melbourne's West:

West Footscray, Yarraville, Seddon, Kingsville, Maribyrnong, Williamstown

Hello Dear Love Thy Health-ers,

Yes this is you.

I have been asked to make a list of EASY LUNCH IDEAS that will be added to as we go. 

Obviously this is not just about easy.   Most Importantly it is about having more energy and vitality in your life and eating fresh real food in each meal. Eating beautiful energy filled whole foods gives us so much energy.   WE all need more greens and colorful vegetables in our day and this is how to do it. 

The key is to use my shopping list below and be ready to build your fabulous plate up with these great foods.  If you have nothing the house but a bit of bread, lettuce and cheese, you may find yourself wanting an afternoon nap.  That's all I'm sayin' for now.

I would really love you to just notice how good you feel after a week of eating like this.  ....and if you don't feel like cooking dinner, these throw together bits of goodness (often now called Buddah or Poke’ bowls)  are perfect for both lunch and dinner....and breakfast if you like.  You can always put your salads, greens & sprouts in a spare glass jar.  Or use a lunch box for snacks when your not sure if you are going out for lunch, so that you always have healthy options especially when the afternoon sugar cravings happen.  In the afternoon go for a small palm of nuts, seeds and a cup of instant miso soup.

Enjoy! 

TRUSTY SALAD DRESSING:

Make this easy salad dressing to keep in the fridge.

1/2 cup apple cider vinegar,  1/2 cup cold pressed olive oil, 1/4 cup flax seed oil, 2-3 pinches Maldon or Celtic Sea Salt & black pepper plus a clove or 2 of garlic. 

*Keep this dressing in a jar in the fridge for use on salads daily.  Apple cider vinegar is known to help reduce cholesterol, stimulate digestive enzymes and increase thermogenesis - increasing fat burning.

YOUR SHOPPING LIST

- Keep these items in da house and buy organic where possible. 

Our family buys a large organic box of veggies every week and eat it all. - no waste and no packaging.

(Note you may have an organic veggie co-operative in your area - Google-'organic veggie co-operative')

Green dark leafy lettuce mix or a bag of rocket or baby spinach.  Alternate this weekly.

1 Cabbage purple or green

Carrots, cauliflower, beetroot, red capsicum - for grating & dipping

Green fresh beans - eat them raw & dip them in hummus

Sprouts; lentils, chickpeas, peas, mung beans & any other sprouted legumes

Eggs - organic & free range

Oily fish - salmon, mackerel, tuna, sardines, anchovies (tinned or leftover)

Nuts - walnuts, almonds, sunflower & pumpkin seeds. (not peanuts)

Hummus dip

Pesto

Falafel balls.  Freeze fresh from Turkish shop or from supermarket fridge.  Choose those with no preservatives.

Organic spelt or rice crackers (specialty health food shop bought)

Miso soup - Sprial brand is organic.  You can buy a tub of miso paste & divide for work into a jar.

Sauerkraut recipe here & Kimchi  (do not buy the supermarket one off the shelf, purchase from in the fridge section at the health food shop)

Almond paste

Tahini

Keep In the Freezer - falafel balls, left over soups, left over stock, casseroles, Bolognese sauce.

Edamame beans - now available frozen at supermarkets

PUTTING IT TOGETHER LUNCH IDEAS

MIXED GREENS WITH PROTEIN OF CHOICE - 2 EGGS POACHED OR BOILED or SALMON LEFTOVERS or TINNED TUNA or 1 LAMB OR BEEF CHOP.   Add trusty dressing, a dollop of hommas, sprouts & sauerkraut.

LEFTOVER BOLOGNAISE WITH SPINACH - So you cooked spaghetti bolognaise (meat or vegetarian option) last night or you have a portion in the freezer and don't want to eat pasta.  - Just add the steaming sauce to a big bowl of baby spinach leaves instead of pasta.  Add Maldon or Celtic Sea salt, freshly ground black pepper, Parmesan cheese & VOILA!  YUM YUM YUM.  Full of energy, magnesium ... I could go on!

YUMMY CABBAGE & BITS - thinly slice some cabbage.  Add a blob of hommas, sprouts, walnuts & homemade sauerkraut.  Add trusty dressing.  Add palm sized protein of your choice.

HOMMUS & FALAFEL BALLS -  Add in some crispy raw green beans & carrots sticks too.

LAST NIGHTS SALAD - so last night you grated carrot and fresh raw beetroot and made a tasty salad with an orange squeezed on top as the dressing and you made double, right?   Well you can have that with a palm sized portion of protein of your choice.  eg: 1 left over lamb chop, 1 piece of chicken, 1 small palm size of fish, 1/2 cup of dahl or 1/2 cup of chickpeas or lentils cooked or from BPA free a can.   https://www.choice.com.au/food-and-drink/food-warnings-and-safety/plastic/articles/bpa-in-canned-foods

KIMCHI OR SAUERKRAUT WITH EGGS A bed of baby spinach leaves, two poached eggs.  Just add kimchi.

EASY KIMCHI SOUP - Poach 1-2 eggs, add eggs with the boiled water to a large bowl, add miso paste or sachet, thinly slice white cabbage, add extra fish sauce & chilli to taste. - voila! you have an instant Asian soup. - Delicious!

Share the love with friends & email me your ideas Christine@lovethyhealth.net

Sauerkraut – Basic Recipe

[Recipe adapted from Sally Fallon’s Garden of Life]

Sauerkraut - Why is it good for us? In Germany and Poland, sauerkraut is fervently consumed daily as it is known for its ability to support digestion by feeding beneficial gut bacteria.  In Korea it is kimchi.  The proliferation of lactobacilli produced in this fermentation process also enhances the digestibility and vitamin levels of vegetables, supports our immune system helping us to fight infection.

One more thing…sauerkraut & kimchi (recipe to come soon) is so much more fun to make with friends!
 

You will need:
• Several clean glass jars with lids & 1 pestle or wooden mallet
•1 organic cabbage Medium sized  (1kg) (I love red cabbage.  Green is ok too.)
•1 tablespoon good quality sea salt
•4 tablespoons of Kefir whey (you may use already fermented sauerkraut for an inoculant or simply add another tablespoon of salt.)
•1 tablespoon of caraway seeds.
 

Germans have always sliced the cabbage with a specially made machine and pounded them with a wooden mortar in a large crock to bruise the cell walls.  I like to cut thin slices by hand.  It all depends what texture you would like to achieve.
 

Grate cabbage with a hand grater or process in a food processor, or slice thinly by hand, then mix in a large food grade plastic bucket with the salt and Kefir whey.   Leave for 15-20mins and have a cup of herbal tea.   

Pound with a large stone pestle or wooden pounder of some kind, until the juices start to come out of the cabbage.  I also like to squeeze the cabbage juice out with my hands.  (Kids love this process too!)

Press the mixture into a clean glass jar using a wooden spoon.  Press firmly until the juice rises to the top and covers the mixture, which it will do when it is pounded enough. Leave at least one inch or more of space at the top of the jar to allow for expansion. Add ½ a leaf of cabbage to hold down the sauerkraut.

Cover the kraut and store the jar in a cupboard for 3-5 days (depending on the ambient temperature) before transferring to the refrigerator. The sauerkraut may be consumed after a couple of weeks, though if you allow the fermentation process to continue for a month or so in the refrigerator.
As with all fermenting, follow your nose. If it smells putrid or you have any doubts about the quality, then discard the sauerkraut and start again.

Happy sauerkraut-ing!

Sally Fallon's Nourishing Traditions