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So I restored my gut health

This with intestinal health is such a huge and wide area, which has made this post take longer than I had planned. I have namely wanted to write this post about how I restored my bowel on my own for a very long time. I will try to stay a little short but promise nothing.

This is how it is, I have always had an intestinal health in super good condition but I have probably not known about it or at least not appreciated it before. I could eat stone basically and nothing happened. When I went abroad, I never got a stomach ache, not even the time I drank water daily from a water tank whose lid had flown away and the water was dirty. I only discovered it when a caterpillar came through the crane. Disgusting I know, but it did not make me sick to my stomach. Pretty incredible. But everything changed when I took a longer course of antibiotics. It knocked everything out! All good intestinal bacteria and my good intestinal health disappeared in a few weeks. I could no longer eat the food I always ate, such as beans, lentils, mango was completely impossible. I got such a stomach ache and I went to bed if I ate a piece of mango. I did not understand anything. Something was wrong but I did not understand what it was until I realized that it was the antibiotic that destroyed my intestinal flora.

I tell all this because I always think it is important to try to figure out why things have gone wrong so you can more easily understand what it is you need to do to fix the problem. Functional medicine, not just try to relieve the symptoms but go to the bottom. Sometimes it is not known what causes imbalance in the intestinal flora, but common causes can be, for example:

  • Prolonged stress
  • Antibiotic treatment
  • Too much processed food
  • Too little sleep

Most often you feel that the intestinal flora is not in balance, but sometimes you are so up in life that you do not listen. Common signs of imbalance in the intestinal flora are for example:

  • All of a sudden you do not tolerate food that you have always eaten (you become gassy, ​​unlocked, get cramps, etc.)
  • You often get sick (70% of the immune system is in the gut)
  • Bad mood (the gut produces several of the hormones that regulate our mood, such as seratonin)
  • Poorer skin (poor intestinal health has been linked to acne and eczema)
  • Poorer sleep (a disturbance in the intestinal flora affects serotonin production which controls our sleep, among other things, there are also links between chronic fatigue and lack of variation in the intestinal flora)

So in my case where it was about an antibiotic cure that knocked everything out, it meant that I had to build everything from the beginning. Sometimes it is a little simplistic to say that you have to eat more fiber, but in my case it was impossible to eat fiber in the form of beans, lentils and chickpeas, etc. The only thing the stomach could handle was pasta, rice with butter and white bread .. so what do you do then? I started a plan, quite long term but thorough. My plan was to build and strengthen long-term and the following food / things I started to introduce.

  • Probiotics / prebiotics cure from the pharmacy. I was in urgent need of billions of good bacteria. Lactic acid bakeries are especially effective in antibiotic regimens.
  • Kombucha at least 1 / week
  • Fermented food 2-3 / week (sauerkraut, red cabbage, etc.)
  • Melatonin cure to sleep better and heal during the night
  • Slowly introduced more fiber again (eg after 3 months I ate 1 tablespoon of lentils and stepped up slowly) Start with water-soluble fiber from vegetables and fruits.
  • Long walks to reduce stress and get the gut going.

My stomach is now completely restored but I do not take it for granted anymore but I continue to think about the points above quite often. I do not want to end up where I was last, when my stomach is out of balance it feels like my whole life is out of balance. By the way, I can recommend Dr.Mat who has a lot of what I ate to recover.

New Year's cleanse

Every year before New Year, I start my New Year's cleanse; a way to start fresh and in the best possible way. My New Year's cleanse includes the home, the mind and the body. I clean because I like the symbolism of starting the new year clean and balanced. It is also a way to land and reflect on the time that has passed and what you might want to do differently in the coming year. A way to celebrate and pay attention to the new year on a more spiritual level and not just with glitter and firecrackers.

About 5 days before New Year, just after Christmas I usually start my cleanse and it looks something like this:

The food and the bodily cleanses run through all the days and I would first like to point out that it is not about a cleanse or detox to lose weight after any Christmas food without creating balance and well-being. Of course you should feel full and full of energy so there are no limits or to measure or count. The focus is on creating good intestinal health and allowing the body to recover. With that said, here are examples of:

food that I eat during my cleanse

  • I fast between 19: 00-11: 00 so the intestine can rest. During Lent, I drink black coffee, herbal tea, water
  • All kinds of fruits and vegetables that I and my body like. For example, I decorate with pomegranate and orange during Christmas so these are eaten now. Bir 2 oranges and a huge pomegranate a day.
  • I start with a green smoothie after my fast: almond milk, banana, spirulina, spinach, flaxseed
  • For lunch, there may be a raw food salad, vegetable mash, vegetable soup. Anything that is just vegetables really.
  • For dinner, it is usually some type of vegetable soup or stew. I like to eat hot food in the middle of winter because I think the body needs it. Soup is extra good because it is easily digested and the body's energy does not have to go to digestion but can focus on healing and the immune system instead. I do for example this soup on pears and fennel.
  • If I feel hungry between meals, I might warm a cup of oatmeal with cinnamon or turmeric in it or eat a boiled egg. As I wrote earlier, it's not about going hungry. If you are used to excluding the food below, this is easier, but if you usually eat a lot of gluten and sugar, it can be more challenging.

food that I opt out of during my cleanse

  • Dairy products (milk, cheese, butter, etc.)
  • Sugar
  • Meat and fish
  • Wheat and all types of gluten (eg pasta, bread, etc.)
  • Rice, barley, etc. (I usually include some oats)
  • All types of prefabricated food

favorite ingredients during my cleanse

I prefer ingredients that are extra good for intestinal health. Ingredients that actively work to strengthen the body's immune system and reduce inflammation in the body and intestines.

  • Spinach (can be frozen leaf spinach, good in soup, smoothie and stew)
  • Paprika
  • Garlic (onions and garlic are great for infections
  • Onion
  • Celery (good in soup and several hot dishes)
  • Eggplant
  • zucchini
  • Kale / savoy cabbage (good to shred and fry lightly, for example)
  • Fennel (eg for soup or to eat with vinaigrette)
  • Beetroot (likes to eat it hot with black pepper, salt and a little oil)
  • banana
  • Pomegranate
  • Orange
  • Ananas
  • Pear
  • Apple
  • Turmeric
  • Parsley
  • fresh coriander
  • Mint

Well-being rituals during my cleanse

I see a New Year's cleanse as a gift to myself, something I treat myself to that I know I feel good about and give myself peace of mind and body. I take the time to listen inwardly and I think these things help with that.

  • Take long walks in nature
  • Active meditation, ie meditating while I walk, shower or bathe
  • Yoga
  • Warm herbal baths, preferably with epsom salt

Home cleanse

As I mentioned above, the home also gets a cleanse these days. I try to clean the whole home, wash all the clothes and go out with all the garbage, etc. I also light extra incense for a spiritual cleansing. My favorites are white sage, lavender and palo santo. I also make sure to pay all the bills, clear emails and desks. With this I create a feeling of being finished and it gives peace of mind so I can focus again. Close doors and open new ones.

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Creamy fennel and pear soup

I often make a creamy soup of fennel and pear during my cleanse or when I need a little more balance in my intestinal flora in general. This soup is surprisingly good, I do not know if it is the creamy texture or the flavor combination but it tastes like luxurious. Fennel is great when it comes to digestion and it is also anti-inflammatory. Like pears, together they make this soup a really good soup to make during a cleanse, detox or when you want to be extra kind to an upset stomach.

INGREDIENTS for Pears and fennel soup
1 large fennel or 2 small
1 tablespoon coconut oil or rapeseed oil
1 medium yellow onion, finely chopped
1 clove of garlic, finely chopped
500ml organic vegetable broth
1 pear, peeled and finely chopped

DO THIS
1. Chop fennel, onion, garlic and pear. save a small portion of the fennel for decoration. Use the whole fennel, stem and foliage.
Start by heating the oil and sautéing the onion. Let it be light so that the soup does not get dark in color. Roasted onions are not healthy either.
3. Add fennel, pear and broth and simmer for 40 minutes.
4. Mix the soup with a hand mixer so it becomes creamy and smooth.
5. Add more broth or water if you want it thinner in consistency. If you want to make it even more nutritious, you can add a spoonful of quinoa or oatmeal.

To preserve tomatoes, á la italiana

In yesterday's episode of the program 'A farm in the middle of town', my dad and I preserved tomatoes á la italiana. I got a lot of questions about which tomatoes I grew and how we did I collect everything here. Preserving tomatoes is very common in Italy. Even if you do not grow your own tomatoes, there is a long tradition of going to organic local growers and buying lots of tomatoes. Then you gather the family and make a giant batch with filled tomato jars that will last during the winter. To preserve tomatoes and then use for pasta sauce and other cooking. So for me, this moment was very special. You could probably even say that it symbolizes my whole idea of ​​being more self-sufficient. My goal, to be able to do as my family members have done for several generations back in Italy. Preserving tomatoes is a fantastic way to make use of large quantities of tomatoes if you have succeeded with the joy of harvesting a lot of tomatoes.

Which tomato should you choose to preserve tomatoes?

The tomato that I used in the program is called San Marzano, an elongated tomato that is excellent for making tomato sauce. A real classic. I sowed it indoors in early March and then gradually got used to the plants being outdoors gradually on sunny and warm days. May was incredibly cold this year but the days that were nice they moved out and then I took them in in the evening. Then when the temperature was higher in June, I planted them outdoors in the sunniest location. In nutrient-rich soil and properly fertilized, I alternated between diluted bokashi water, chicken pellets and well horse manure.

Recipes for canned tomatoes

You will need the following ingredients:
  • 5 kg tomato, ripe, preferably San marzano, but it also works well with cherry tomatoes, for example
  • 2-3 leaves fresh basil, per jar
  • 1 krm salt, per jar
  • Glass jars
  • Pliers make it easier to pick up the hot glass jars.

Do this

  1. Wash the tomatoes and boil them in boiling water.
  2. Boil lids and glass jars so they are sterilized. Or sterilize them in the oven at about 120 degrees for 10-15 minutes. Remember not to touch the jars with your fingers, but keep it bacteria-free for longer shelf life.
  3. Peel the tomatoes if you like. You can also choose whether you want to preserve them whole or divide them into pieces. Maybe pass or crush them first. What you like most is simply eating. Fill the jars all the way up with pre-cooked tomatoes. Season with salt and basil to taste. (Press the tomatoes under the liquid to get out any air bubbles for longer shelf life).
  4. Put the lid on and cook the whole jar for at least another 30 minutes. Let the jar cool in the water - then it is ready to be stored.

You can also save the recipe on köket.se

Fire cider, a wonderful health threat

Have you heard of Fire cider? A wonderful health threat with lots of tears in. Originally the recipe comes from the UK and there are as many varieties as there are families. But the basic idea is to mix ingredients that are anti-inflammatory and antibacterial with apple cider vinegar, then let it soak for 3-6 weeks before straining and mixing with honey.

This way in the autumn, when it starts to get colder and the time for colds comes, you take a health threat to help the body a little on the run. Either for preventive purposes or to recover faster and reduce symptoms.

Fire cider is a really old and popular tradition and I like it a lot. As I wrote earlier, there are several variants, but most are very similar to the recipe I was going to share today. I have filled a jar of 1L and I used the following ingredients. Chop quite coarsely. It should still be filtered out so it is not so careful.

  • about 0,5 l apple cider vinegar
  • 1 piece Fresh horseradish
  • about 1 musk black pepper
  • Ginger
  • 1 chili
  • 1 organic lemon
  • Thyme
  • 1 clove of garlic (ie several slices)
  • Fresh turmeric
  • cinnamon sticks

Time to pick rosehips and make rosehips

Now is the perfect time to pick rosehips in the wild. Rosehips are a bit everywhere, by walking paths, by roads and forest ends. So incredibly bursting with vitamin c and beta carotene and thus perfect to pick now for the winter. I prefer to make rosehips on the rosehips I pick. It is an easy way to take advantage of them without requiring too much time or work on my part. If it is too complicated or time-consuming, there is often a risk that it will not happen at all and that is a shame.

The other day when I went for a walk with Nando, I saw several rosehip bushes. I stopped and picked a little on each bush. It is important to leave so that there will be rose hips next year. Remember not to pick too close to a road so that the rose hips are not contaminated with exhaust fumes.

To make rosehips on the rosehips that I picked, I start by rinsing them and letting them dry. Preferably in the sun if it is a sunny day.

Then I put them on a plate and put them in the oven at 50 degrees and let them dry. You can also dry them quickly in a dehydrator or in a dry room temperature, but it takes a few weeks. Leave the oven door ajar if you dry in the oven so that all the moisture comes out. When the rosehips are dry, I remove any small "tassels" that are left on them and then I mix them and strain off the small bumps. An ordinary metal strainer works perfectly.

I leave some of the rosehips whole, pour into a jar and store for the winter. Rosehip tastes a bit fruity and fresh. Let it stand for at least three minutes so that all the vitamins are released. Rosehips are incredibly rich in a variety of nutrients so it is something I like to do especially during the winter when you may need a little extra vitamin supplementation. Have you tried making your own rosehip? Out and pick now! October is a glorious period for picking rosehips.

Pasta with Friarielli

The first harvest in the garden begins now. First of June and I have harvested spinach, coriander and unbelievably also friarielli. Everything above is from my seeds from last winter. The spinach has been out all winter and I planted the friariellin indoors already in April, moved them out in May and today it was time to eat them.

I thought it was impossible to sow them here in Sweden but on the contrary it was very simple ..

The cultivation and use of Cime di rapa is widespread in southern Italy, mainly in the regions of Apulia, Campania, Calabria, Basilicata and Lazio where Cime di rapa has been cultivated for centuries. In northern Italy, fresh Cime di rapa is difficult to obtain and commercial cultivation is not very widespread. The explanation for the big differences is both climate and traditions.

I'm used to this being something I only eat when I'm in Italy so my joy was huge to be able to grow this myself here at home in the garden.

Actually, they should be picked before they go to Blom, but I did not really have time. You can harvest parts of the plant as new shoots can appear.
I made them in the classic Neapolitan way today, pre-cooked and then fried in olive oil, garlic, true and chili. Good with some bread or a salsiccia.

I also made another classic pasta dish, although I replaced the orechiette simply because I did not have them at home and sometimes you simply take what you have.

ORECCHIETTE
WITH THE CIME OF RAPA
/ Friarielli

(4 persons)
300–400 g Orecchiette
(the pasta is available in well-stocked grocery stores
and Italian delicatessens)
Stor bunt Cime di rapa
(thin leaves and heads)
A couple of slices of chopped garlic
4 pcs anchovy fillets
Fresh red chili pepper
Sea salt
Fried bread crumbs

Clean and rinse Cime di rapa and put it in boiling lightly salted water. Let boil while stirring for about 5-10 minutes. Take up Cime di rapa and boil the Orecchiette pasta in the same water. Heat the olive oil in a frying pan, add the chopped garlic and anchovies and simmer on a fairly low heat. When the pasta and Cime di rapa are ready, put them in the frying pan, stir well and let everything simmer for another couple of minutes. Salt. Place the dish in deep plates and sprinkle over the fried breadcrumbs.


Making your own creamy coconut yogurt

Imagine the creamiest, smoothest and fluffiest coconut dream. As a mix between Coconut cream and coconut yogurt .. It took me 30 seconds to mix ihiop and I love it. Now you might think I was just mixing coconut cream into a fluff but that's not the case. This is a lighter and less greasy variant that is so smooth and good. I used it for this year's first fresh strawberries instead of cream or milk and I think I have come up with such an ingenious idea that I just have to share.

I have mixed regular coconut milk with a pinch of vegan gelatin powder called Agar. Then I just set it in the fridge, not heated or done anything at all. Just mixed and then waited. This was the result. My God, so good to pour over the berries. This time I made it completely neutral but I think I will try to mix in a little vanilla powder next time.

Think so smart to pack down to the boat, summer cottage or motorhome. The coconut milk does not have to be cold and when you want it, you just have to prepare and mix it and it's ready. Vegan and lactose free as well. Full of nutrition and satiety.

Light as a Galette pie

One of my favorites during the spring and really all summer is baking a crazy simple Galette pie. A rustic and beautiful pie that does not even need a form to be washed. It can be filled with fruit, berries or vegetables and cheese. So easy to prepare the dough and looks so wonderful "I - have not - strained-me-at-all-but-still-super-good-looking" if you understand what I mean. Typical effortless and easy french food that I love. Anyone can knead a shortcrust pastry and while the dough is lying in the fridge, I take the opportunity to hang some laundry, open a door, listen to the chirping of birds and have a coffee on the porch twig.

Today I saw the first peaches among the fruit in the grocery store and felt that I just had to make this year's first sweet and crispy Galette. It's so much spring in the air and it feels like walking on clouds. What I longed for.

This is how I make my Galette pie

  1. Cut room temperature butter into pieces and place in a bowl. Add flour, icing sugar and salt and knead until the dough is crumbly. It goes fast if you stand in the sun and have warm hands. Pour in the water and mix into a dough. Let the dough rest in the fridge for about 30 minutes.
  2. Filling:  Cut the fruit into slices. This time I took peach, but nectarine, apricot or a mix of all go just as well. If you want, you can mix the fruit with sugar or you drizzle over some honey instead as I did. Set the oven to 200 ° hot air.
  3. Divide the dough into two pieces. Roll them out on a baking sheet paper into rounds, about 20 cm in diameter, about 3 mm thick. Place the peach slices around the center of the galettes, about 4 cm from the edge. Fold the edges over the peaches. Brush with beaten egg and sprinkle with a little raw sugar on the edge that you folded up.
  4. Bake the galettes in the middle of the oven for 25-30 minutes, until they have a nice color. Serve them lukewarm with vanilla ice cream or eat them just as they are straight from the baking paper as we do.

Ingredients:

150 gbutter
3,25 dlwheat flour, (210 g)
2 tablespoonsicing sugar
0,25 tsksalt
3 tablespoonswater
about 3-4peaches
1eggs for brushing
1 tbsppowdered sugar
2 tbspHoney

Focaccia Primavera

Welcoming spring with a focaccia primavera is heavenly nice anyway. I who like symbolic actions think that this is a great way to celebrate spring. Like a harvest bread but before you have even had time to plant the seeds. Maybe the harvest will be better then ..? If nothing else, it's heavenly beautiful and crazy good. I start from a completely ordinary recipe for focaccia which I then decorate with vegetables and flowers that create a beautiful pattern. In this case, the theme is spring flowers. Maybe the poppy fields in Grasse have inspired me. We may not be able to go there this year like many other years but I could at least bake a loaf of bread and eat it instead. It turned out fine. This bread is perfect to serve even when there are a few more people. As beautiful at a harvest festival as a party or student album. It is easy to change the decoration and the flowers according to the season and theme. This weekend it was so nice spring weather, Eddie pruned the apple trees, Angelo picked up the twigs and helped me bake while the kitchen doors stood open to the garden. A real spring day. Such as you have longed for so much. A perfect day to welcome spring with a wonderful plate of Focaccia primavera.

This is what I did anyway.

25 g yeast 

5 dl lukewarm water,

about 1 dl olive oil
1 tablespoon salt

1 tablespoon honey 

15 dl wheat flour tipo 00,

Vegetables, flowers and herbs to taste. I chose, asparagus, marigold, peppers, oregano, olives and red onions.

  1. Mix all the ingredients for the dough, except the wheat flour, in a large bowl. Stir so that the yeast and honey dissolve properly.
  2. Stir in the wheat flour and knead to a smooth dough.
  3. Let ferment covered for about 1 hour, preferably in the sun.
  4. Grease a frying pan with plenty of olive oil and press out the dough so that it covers the entire frying pan.
  5. Cover the dough and leave to rise for about 30 minutes.
  6. Press deep holes with your fingers evenly over the dough.
  7. Pour 1 dl olive oil over the dough and spread it a little with your hands. Decorate with your chosen herbs, flowers and vegetables. Sprinkle with flake salt.
  8. Bake in 225 degrees heat for about 30 minutes
  9. Let cool on a wire rack. Enjoy.