Sun baking mushrooms

An absolutely stunning Melbourne day... time to get the mushrooms out to sunbake! Wait, say what??

Did you know that mushrooms can produce their own vitamin D? Vitamin D is important not only for bone health, but also for immunity and mood!

Our bodies produce vitamin D when we expose our skin to the sun without suncreen. Exactly the same for mushrooms! Put your mushrooms out in the sun for 5-10 minutes, then your mushrooms will start producing vitamin D! The chemical process can take a while, so leave your mushrooms for about 2 days before eating. The vitamin D is heat stable, which means it will still be bioavailable in your cooking.

Some companies expose their mushrooms to UV light prior to shipping, so if you see a label 'Vitamin D enriched' on your mushies, you know they have been exposed.

One mushroom is equivalent to taking 1 vitamin D capsule - what an amazing super food!

Rosy Coleslaw

My rose coloured coleslaw... I got the original recipe from a thermomix party, this stuff tastes awesome and is vegan friendly!

Chop up 1 apple, 1 carrot, 1 beetroot, 2 spring onions (or half a red onion), and half a bunch of coriander. You can add other veg if you like, I added a capsicum to this batch, but have done it with spinach before as well. 
Mix it with the juice of half a lemon, 2 tablespoons of tahini, a good dash of olive oil and pepper to taste. 
This is a great side to barbeques and meats. The apple takes the bite out of the onion but mixes well with the coriander to make it taste very fresh. The beetroot and carrot add earthy flavours, but its not overpowering.

Truly, this one is pinkishly delish! :)

Easy Entertaining - Easy as Dips

 

At high school I did this horrible subject called Easy Entertaining. The idea on this cooking class was to show  you how easy it is to cook for people you are entertaining for. A roast dinner, complete with bread & butter pudding for dessert plus the kitchen cleaned up all within an hour was not Easy Entertaining! Saucepans on fire, silicon paper causing toxic smoke after someone put it in the microwave, shaking with fear when showing your cooking efforts to the teacher for inspection.... ahh, the memories. Needless to say this subject left a permanent scar on me as far as what "easy" cooking entailed and scared me away from cooking for years.

If I was in charge of the subject, first lesson - making dips! Dips are so ridiculously easy, even my high school self could make them and would come away smiling.

For a Melbourne Cup barbecue this year, I decdied to make 3 very simple but tasty dips in a flash!

As I am unsure of the exact amount of dip made, I will use the size of the dip bowl in the pictures to  try and explain.

Tzatziki

I like to make this dip first, as I like to put it back in the fridge for a while before serving.
Grate up half a lebanese cucumber. I chopped mine with a knife when grated, but to break up the pieces a bit smaller.
Combine in a bowl: 2 crushed garlic cloves, the cucumber and 360g of Greek style yoghurt, pepper to taste. Mix until the cucumber is evenly distributed in the bowl, then put in the fridge until serving. This also allows time for the cucumber and garlic flavours to infuse in the dip for longer.

This dip is the perfect partner for some freshly baked pita bread chips - brush some oil lightly over pita bread, add some spice mix (I like cumin and pepper), then bake in a 180C oven for 10 minutes, or until crispy. YUM.

Makes 5 bowls worth.

Hommus

Hommus, hummus, houmus... you get the idea. Its one of these. This was my first attempt at hommus after half watching a chef make it on tv. Surely I won't need a recipe!

Blend together in a food processor or good blender: 1 can of drained & washed chickpeas, 2 tablespoons of tahini, 2 garlic cloves, the juice of 1 lemon, 1/4 cup of water, 1 tsp cumin, a good dash of olive oil and salt, chilli powder and pepper to taste. Blend until smooth.
Drizzle some olive oil on top with some paprika before serving

The mixture will be quite dry and may clog up. I spent a lot of time declogging my blender, but it worked out in the end!

Makes 4 bowls worth.

Guacamole

This tasty one I left until last, as avocado can change colour if left out too long and I wanted the dip to look its best! It also takes a total of 2 minutes to make.

Buy 1 avocado, which is pretty ripe (when squeezing it, it should be fairly soft, but the outside should not crack when squeezing). Spoon out all the flesh from one avocado into a bowl. combine with a dash of extra virgin olive oil, the juice of 1/2 a lime, 1 tsp of freshly chopped coriander, plus pepper & chilli flakes / powder to taste. Mash up the avocado using the back of a spoon (the softer the avocado, the easier to mash) and mix with all the ingredients until you get a consistency which you like - some like smooth, some like chunky!

Makes 2 bowls worth.


Once you start making your own dips, store bought ones just won't taste as good and you will be a hit at your friends parties for putting in the extra effort.

Good luck with your next entertaining project!

Spicy garlicky cripsy goodness snow peas & salmon

Ok, I think the title gives you the idea on what this is all about.

Recipe inspired from myrecipes.com, snow peas fresh from my in-laws garden :)

Tonights meal - hoisin glazed salmon, with steamed vegies and spicy garlic snow peas!

Hoisin salmon: 2 tablespoons of hoisin sauce, 2 teaspoons of tamari (or soy sauce) and 1/2 teaspoon of sesame oil. Marinading only needed to be done 10 minutes prior to cooking. I cooked mine in a fry pan with a bit of coconut oil, but it can also be baked.

The snow peas were the star of this dish and I had to share how to make AMAZING snow peas in 5 minutes!

Heat 1 tsp of coconut oil in a large nonstick skillet over medium-high heat. Add snow peas and 1/4 teaspoon salt; sauté for 2 minutes. Stir in 2 crushed garlic cloves and your choice of spices (I used Shichimi pepper mix); sauté for 1 minute. Stir in 1/4 teaspoon sugar; sauté 1 minute. Remove from heat; drizzle with 1/2 teaspoon dark sesame oil. Spicy, garlicky, sweet, crispy goodness.

And the steam vegies on the side, look to my steam vegies blog for more on those!

My favourite summer salad - mango mint nom nom

This combination of flavours has to be my all time favourite summer salad and is very popular amongst my family and friends. The best part? It's really super easy to make!

Toast some pine nuts in a fry pan with a little oil. Watch them carefully - they go from nicely toasted to burnt very quickly. When they start to smell fragrant, toss them around to brown both sides. Remove from heat when cooked and allow them to cool on a plate.

Slice a mango, wash spinach leaves, tear up mint leaves, chop up a capsicum and combine with the pine nuts. add some cracked pepper and a drizzle of olive oil and toss. The flavours of the fruit and vegies are so strong, a potent dressing isn't needed.

Don't feel obliged to stay with just these ingredients - depending on what is in the fridge, I may add extras - spring onions, avocado, cucumber and sundried tomatoes have all made guest appearances to the salad.

The mango and mint hit is so refreshing and summery, it is great with barbeques and grilled fish or meats.

The Glycemic Index & Load... Whats its all about?

For us in the southern hemisphere, Summer is approaching soon woop woop! This means lots of fun out in the sun and for some of us, shedding the winter kilos and getting our bodies back to looking toned and beach fab!

Without needing to result to fad diets or weight loss products, there are easy changes you can make to your every day life which will make you a healthier, happier person! 

One of these changes is choosing low glycemic index/load foods.

You may have heard ads on TV talk about their low GI range, but don't really understand what its all about. No dramas, Laura the Naturopath is here to answer those questions for you!

So tell me... What is the Glycemic Index (GI)?

The concept of the glycemic index (GI) is defined as the increase in blood glucose levels caused by foods during a 2 hour consumption after consumption. Each food is given a score where the higher the score, the higher the blood glucose levels have peaked.

Research suggests that elevated blood glucose levels can lead to the development of diseases, such as Diabetes Mellitus type 2, cardiovascular disease, high cholesterol levels and obesity. Imagine if all the people with these conditions changed their diet choices... the results would be amazing and leave some doctors out of a job!

What is high GI and low GI?

High GI foods cause a rapid rise in our blood glucose levels, giving you a big energy hit, however this is followed by a quick fall in blood glucose, leaving you even more tired than earlier.

Low GI foods cause a slower and more extended rise, and then decreases more gradually, giving you more energy for longer.

It is recommended to consume low GI foods, as you lower your consumption of unnecessary food and feel fuller for longer!

55 or less: Low GI food

56-69: Medium GI food

70 or greater: High GI food

So, wait... What is the Glycemic Load (GL)?

Many people discuss a low GI diet, but a low GL diet is only now becoming more known. To calculate its GI, each food was given a defined weight of 50g. In reality, we may consume more or less of this amount. The glycemic load equals the glycemic index times the grams of carbohydrates present in each serving of food.

10 or less: Low GL food

11-19: Medium GL food

20 or greater: High GL food

This means a food, such as watermelon has a GI rating of 103, but each serve has a GL of 4.

Watermelon shark: high GI, low GL, 100% awesome looking.

Why do some of the same foods peak at different values?

Some foods are processed differently than others and contain varied amounts of carbohydrates from those made by other companies. It has been found that even the temperature of foods can alter its glycemic index/load.

Tasty low GI / GL meal ideas!

Why not try...

Breakfast:

o    Porridge with crushed nuts and apple or berries

o    Hommus (chickpea paste) on wholegrain toast

Lunch:

o    Rye sandwich with roast turkey breast and salads

o    Fresh lentil soup

Dinner:

o    Grilled salmon with stir-fried vegetables (carrot, capsicum, onion, broccoli) and rice noodles

o    Wholegrain pasta with homemade Bolognese (beef and vegetables)

Snacks:

o   Trail mix of raw almonds, raw cashews, sultanas, dried apples,  dried apricots and goji berries

o   Popcorn cooked in the saucepan – tastes better than microwave popcorn and is a LOT healthier - stay tuned for a blog on this!

o   Hommus dip with carrot and celery sticks, or wholegrain crackers

o   Fresh pieces of fruit

A Word of Warning...

The GI scale does not take into account preservatives, refined products, pesticides or any other nasty stuff that has been added to foods in processing. So if you see a packet of biscuits which claim they are low GI, use your common sense still - check the ingredients. If the majority are numbers or words you have never heard of, put the packet back on the shelf and move on! They may be low GI, but the other ingrredients could make it detrimental to your health!

This all makes sense... so how do I know what are the GI / GL levels of foods?

I've done all the hard work for you already! The link below is a handout which lists many common foods and both their GI and GL rating, plus some simple ways to swap from high GI/GL products to low ones.

Low GI / GL Food Handout 

You are most welcome! :)

App review: Sustainable Seafood Guide

Its been a while since I’ve done an app review and I think this is a great one to look at!

There has been a lot of talk recently about sustainable food – for those who aren’t really sure what this means, sustainable produce is a way of raising food that is healthy for consumers and animals and does not harm the environment, is humane for workers, respects animals, provides fair wages to the farm and supports & enhances rural communities. It is the encouragement of awareness if where our food comes from. Humans have an annoying ability that when they get the idea that something is good for you, it gets mass farmed and sometimes goes to the point of extinction.

Our oceans are suffering from the over-farming of fish, as well as a high amount of pollutants being dumped in the oceans. Most salmon native to Australia is not from the ocean, but from a farm, where salmon are crammed into pens and fed pellets made from soy, hydrolysed chicken feathers and even other fish. High amounts of carcinogens have been found in these farmed fish. That doesn’t sound like the fish John
West are grabbing from bears!

I was devastated to find out that this doesn't really happen.

So how do we know what fish are ok to eat, and which ones should we avoid?

The Sustainable Seafood app made by the Australian Marine Conservation Society can point you in the right direction! This app is very easy to understand and to use. You can search by sustainability, or by a certain fish. A handy one to look at when at the fish market, or even at a fish and chip shop!


This app also links to the Greenpeace canned tuna guide, which ranks different brands based upon their sustainability, catching methods, if there will be any by-catch (other sealife caught in the same catching method) and where it is caught. You may be a bit surprised where your supermarket favourites end up on the list!

This is a must have app for any seafood lover in Australia, and its free.

Be informed and be a smart shopper!

Superfood Soup - aka Naturopath Bingo Soup!

*vegan friendly *gluten free *dairy free *contains sesame seeds – avoid if allergic!

Why Naturopath Bingo?

Us naturopaths give great advice to patients on superfoods which are fantastic for health. And we all know the best foods so give prescriptions for the same foods. Thats why you could play naturopathic bingo with this soup. Its full of the amazing superfoods that naturopaths rave about which are full of nutrients and are so good for your health!

Superfood stars of this soup...

•   Kale – Kale is the number one choice for naturopaths when eating dark leafy greens. Dark leafys are one of the most concentrated sources of nutrients in foods, with them being rich in minerals (including calcium, iron, magnesium and potassium) and vitamins (C, E, K and Bs). They also contain phytonutrients which provide antioxidant properties and are excellent for protecting cells against eye damage and age-related problems. The darker the green, the more nutrients and kale is the darkest green of them all! I had a huge amount of kale delivered to me this week and so I found this soup online so I could utilise it before it went off.

Kale explosion!!

• Quinoa – Known as the mothergrain, quinoa is a complete protein, contains many nutrients and is also high in fibre. I’ve talked about why you should jump on the quinoa bandwagon in another blog, which you can find by clicking here!
• Tahini – Tahini is sesame seed paste and is a fantastic vegan alternative to butter. It is also a great source of protein, as well as omega-3 and 6 fats, calcium, fibre, iron, magnesium, B vitamins and vitamin A. Tahini tastes similar to peanut butter, but is less likely to be oxidised – sesame seed oil is very stable in room temperature.
• Garlic – Garlic is an pungent food which contains many medicinal properties. Raw garlic contains a constituent known as allicin, which is antimicrobial and fantastic to eat when you have a cold. This constituent is not heat stable and will lose its antimicrobial properties when cooked. Add it to the end of your cooking process to receive its full antimicrobial benefits. Garlic is also fantastic for cardiovascular health, lowers cholesterol and blood pressure, helps with liver detoxification and is anti-inflammatory.

I improvised a little as I had a bit more kale and wanted to add a bit more superfood love. Below is the original recipe and the parts in red are the parts I added.

Ingredients:

• 1 small bunch kale *I used a BIG bunch of kale!
• 4 tablespoons olive oil * I used coconut oil instead, as it was for heating.
• 1/2 medium onion, finely chopped *2 brown onions
• 1/2 cup quinoa *1 cup of quinoa, washed thoroughly first
• 1/2 cup green lentils * 400g lentils, washed
• 1 heaping teaspoon cumin 
• 1/2 teaspoon curry powder
• 5 cups water *2 litres of vegetable stock
• 1 vegetable bouillon cube * didn’t use this, as I used liquid stock
• 3 tablespoons tahini, plus more for garnish *4 tablespoons tahini
• 2-3 tablespoons tamari (or soy sauce) *4 tablespoons tamari (wheat-free soy sauce)
• * 4 cloves of smashed garlic

 Method:

1. Wash and de-stem kale (use kitchen shears to cut along the sides of the stems.) Tear the leaves into smallish pieces.
2. Heat oil in a large pot over medium heat, add onion and sauté for 3-4 minutes. 
3. Add quinoa and lentils with 2 cups of stock and cook for 2-3 minutes; add cumin, curry powder, tahini, garlic, tamari and kale. Mix well. Add rest of the stock and bring to a boil. Cover and turn down heat to low. Simmer for 35-40 minutes.



Simmer simmer!

4. Carefully blend the hot soup in a food processor or blender and return to pot. You can skip this step or blend only half of the soup if you want some texture, but I think it’s nicest smooth. Add more tahini and tamari to taste.
5. To garnish, mix 1-2 tablespoons of tahini with a small amount of water until it becomes smooth and bright. Drizzle on top of the soup and serve.

Soup is served!

The verdict...

This soup is delicious and gets better when left for a while. It tastes a little bit salty and I didn’t add any extra tamari at the end, but the aftertaste is amazing and it leaves you feeling satisfied, not full and very healthy!

Original recipe from: http://www.cookthink.com/recipe/11548/Kale_Soup

Apple Sauce

Happy apples... aka happles!

Apple sauce from a jar? Tastes boring! 

Also, do you know whats in jar apple sauce? I went onto the Coles online website to check out the ingredients of a couple...

• Apples: Makes sense. I mean, it IS apple sauce! But what do we know about the apples? Are they fresh? Are they rotten? Are they covered in pesticide sprays? Isn't it better to make it yourself and choose the apples?
• Sugar: The amount of sugar added is not mentioned, nor is the form of sugar.
• Food acid 330: Added as an acidity regulator and antioxidant. This is a citric acid, in which there is not problem in its naturally occurring form. However, with artificially produced 330 (depending where or how it is produced with using sulfuric acid), many believe the product may contain mould, and/or sulphites which were not filtered out of production. For most people, sulphites are safe, however some people are allergic and ingestion can cause asthma and allergic reactions. Most citric acid is produced from corn and manufacturers do not always take out the protein which can be hydrolysed and creates MSG (621) - which is known to cause allergic reactions in many people, so avoid if you are sensitive to MSG. 330 has also been known to damage tooth enamel
• Food acid / Antioxidant 331: Sodium citrates - used to regular acidity and as an antioxidant. It has not caused any known reactions.
• Antioxidant 300: Ascorbic acid - an antioxidant, colour and preservative. Essentially this is a form of Vitamin C.

Why not spend 5 minutes prep time (+ 10 minutes cooking) and make your own? 

Thats some mighty fresh ingredients in this saucepan...

Melt a tiny amount of butter in a saucepan, then add 2 diced apples, ½ chopped red onion, 2 smashed cloves of garlic, a sprig of rosemary, salt, pepper and a small amount of filtered water to make a really tasty savoury apple sauce! Once all our cooked, use a handblender or masher to combine and serve.  

There you have a fresh apple sauce with REAL antioxidants added and tastes amazing.  It really adds a wow to your meals with very little effort!

Blended up and ready to eat!

Coconut Oil

I thought this would be a good time to bring up cooking oils. It is usually recommended by TV to use olive oil over other oils (vegetable oil, sunflower oil) as it has been shown to reduce cholesterol levels and the risk of cardiovascular disease (CVD). While it is fantastic to put on salads and on foods after cooking, olive oil is not a heat stable oil and loses its health benefits when heated and can convert to trans fats - a harmful by-product which can increase the risk of CVD, obesity, diabetes, cancer and even Alzheimer's. 

Saturated fats are heat stable (solid at room temperature) and are less likely to convert to trans fats. A safe and healthy alternative to use is coconut oil.

What is coconut oil?

Coconut oil is a highly aromatic saturated fat which can be used for cooking. It is mainly used in parts of Asia (such as Malaysia and Vietnam) and India and adds a slight coconut taste to cooking. 

What are the health benefits of coconut oil?

Cholesterol lowering

Coconut oil contains lauric acid, which contains the ability to assist in cholesterol management. There have been mixed results in coconut oils  activity with cholesterol levels: some studies indicate that it lowers LDL cholesterol and oxidation in the body, while others indicate that the negative effects of saturated fats suggest that it should not be consumed regularly. Coconut oil has been found to decrease cholesterol in studies performed in its countries of origin, leading to theories that it may be due to the storage methods or lowered deterioration of the oil.

Anti fungal properties

Coconut has been found to have antimicrobial properties, with studies showing that it has the ability to kill fungal infections including Candida albicans (Thrush). It also has been shown to have moderate anti-inflammatory and pain relief properties in animal studies.

Weight loss / thyroid assistance

Some websites claim that coconut oil may have properties which assist weight management due to an effect up on the thyroid. This property cannot be substantiated, as there has been no research found to backup this claim.

Antioxidant

Coconut oil has been found to lower oxidation effects in the body, making it a good antioxidant. It has been found that extra virgin coconut oil contains more antioxidants, so buy extra virgin (unless you really don't like a coconutty flavour)

What do I look for if I’m going to buy it?

Coconut oil can be found in all good health food stores. Extra virgin Coconut oil is extracted via a wet process, and coconut oil is extracted via a dry process. Buy either virgin or extra virgin - Extra virgin will give you a slight coconut taste, while virgin has no coconut taste.  

Organic coconut oils will not contain genetically-modified coconut or have previous pesticide use, so the healthier option would be to buy an organic brand.

Storage:  Keep your coconut oil jar in a cool place, as it can melt with heat (tip: keep it in the fridge in summertime!).

How to use: Use it just the same as you would butter in a fry pan. Coconut oil will melt pretty quickly and if using extra virgin coconut oil, your kitchen will smell amazing, especially if you cook it up with onions! 

10 Reasons why you should jump on the quinoa bandwagon!

Quinoa (pronounced keen-wah) has recently become popular in the Western world and has even made it onto the media circuit, it being used in meals on The Biggest Loser, My Kitchen Rules and Masterchef, just to name a few. So is this just a fad new food, or is it something to be taken seriously? If you haven’t tried it, its definitely time to jump on the quinoa bandwagon and I’ll give you 10 reasons why!

1.  Quinoa is an ancient grain native to South America and mainly found in Bolivia, Peru, Columbia and Ecuador. For these cultures, this is a staple grain. The ancient Incans called it ‘the mother of all grains’ , valued it the same as gold and held it to be sacred.
2. Quinoa is a gluten free grain, so is a coeliac-friendly alternative!
3. Quinoa is one of the few plant-based complete proteins. This means that it contains all of the essential amino acids necessary for the dietary needs of humans. If you are vegetarian, you may be at risk of not eating enough of all these amino acids each day, so quinoa is a great option! Not only is quinoa a complete protein, its also a good source of protein, with roughly 14g of protein per 100g of uncooked quinoa!
4. Quinoa is a good source of both soluble and insoluble fibre – Eating soluble fibre has been shown to reduce the risk of developing heart disease by reducing cholesterol levels.  Eating insoluble fibre has been shown to reduce the risk of developing constipation, colitis, colon cancer and haemorrhoids.  Diabetics on high-fibre diets need much less insulin.
5. Quinoa is high in magnesium, phosphorus and potassium. Those on potassium-sparing diuretic medications should note that 1 cup of cooked quinoa is equivalent amounts of potassium to 1 banana. Quinoa also contains smaller levels of iron, zinc and calcium.
6. Quinoa is easy to digest, which means those who have trouble absorbing nutrients from foods (such as the elderly, people on some medications, or with gut issues) will find this a nourishing and easy way to get your nutrients.
7. Quinoa is very easy and quick to cook! Before cooking, wash your quinoa under water thoroughly to remove the outer coat of saponins which make it more difficult to digest. Some people like to soak their quinoa for 5 minutes before use to be sure all saponins are gone. The cooking method is similar to rice, bringing 2 cups of water to 1 cup of grain and cover on a low simmer for 10-15 minutes, or until the germ seperates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it. You can also cook it in a rice cooker on the same water : quinoa ratio.



Uncooked vs. Cooked Quinoa: 1/3 cup makes this much cooked (this is an average dinner plate)

8. 2013 has been declared the UN International Year of Quinoa. A grain that has had a year declared for it can’t be all that bad!
9. It tastes yummy! The taste and texture of quinoa is a bit like brown rice crossed with oats. It’s fluffy, creamy, crunchy and somewhat nutty, all rolled into one.
10. Quinoa is a very versatile grain, with it being used in both sweet and savoury dishes. A few ideas on how to have it...

·         Make a quinoa salad - you could try my quinoa tabouli, or simply grate up some vegies and toss your quinoa in with it. Very easy.

·         An alternative to using wheat pasta – very tasty with a pasta sauce (like my ridiculously easy sauce!)

·         Add to soups to add texture and make a hearty meal

·         Instead of fried rice, make fried quinoa!

·         Quinoa patties

·         Quinoa porridge

·         Add quinoa flakes to smoothes

·         Puffed quinoa with muesli and yoghurt (similar taste to rice bubbles!)

·         Just by itself!

So there you have it, ready to jump on the bandwagon now?  You can buy quinoa from some supermarkets (its usually in the health food aisle), at markets and health food stores.

Think before you buy...

Something which has recently come to light about quinoa is unfortunately as the demand of it increases in the Western world, the price has also increased for the native people in Bolivia. This means what was once a staple keeping people healthy is now unavailable and they are forced to eat more nutritionally-devoid foods, like white rice and noodles.

Check the back of the pack of your quinoa to see where it comes from.  If you are in Australia, Kindred Organics from Tasmania is available in many stores so purchase local products to help local farmers and reduce the requirements from Bolivia.

Quinoa comes in white, red and black grain. There is no large difference between them all nutritionally, some people say that the red grain is slightly harder to break down that the white. Some places make a mix of the 3 to make a multicoloured dish.

So now you know about this amazing food! Be inspired to add it to your breakfasts, lunches and dinners!

Uncooked vs. Cooked Quinoa - know the difference!

Water Processing

Water, water everywhere, and not a drop to drink! 
This is true when you are in the middle of the ocean.  It is also becoming the truth on the mainland, where the “clean” water coming through our taps can be causing us more health problems that we are aware. How much do you know about how the water gets to our homes?

Fear the tap.

From dam to our tap...

I live in Melbourne, where growing up I was told “Melbourne water is one of the cleanest waters in the world to drink”. This may be true if you are drinking it directly from the source (except for a recent discovery of pesticides found near one of the dams), but that water goes through a complete treatment process before it ends up through our taps. I got these processes directly from the Melbourne Water website, then made my own notes on it.

Coagulation

Raw water is pumped from the reservoir to the Winneke Treatment Plant inlet control structure, where it is mixed with liquid aluminium sulphate (alum). The alum acts as a coagulant, encouraging suspended solids and microorganisms in the raw water to bind together to form larger particles.

Aluminium is a mineral commonly found in aluminium foil, antiperspirants, antacids and food additives. It has been linked with numerous health conditions with the most concerning one being Alzheimer’s disease. Aluminium deposits itself in the body in the bones and central nervous system, leading to neurotoxicity and osteopenia. The World Health Organisation (WHO) states that although there is only a small amount of aluminium used in water coagulation, the combined effects of the water with the use of aluminium in everyday products and foods may be detrimental to health long term.

Clarification

The water then flows through an underground channel to a water distribution chamber that feeds the four clarifiers. Water is circulated in the clarifiers for about 3 hours. The clarifiers enhance the cohesion and entrapment of the suspended solids and remove colour from the water. Solid particles are separated from the raw water producing what is termed 'settled water' and sludge.

I wonder how often they clear out the solid particles?

Filtration

The 'settled water' is delivered through concrete channels to 12 gravity filters, which remove most of the remaining suspended solids. Each filter is a rectangular, concrete structure with a bed of sand supported by a layer of course media that is supported on a layer of pebbles.

Sand filter system, this doesn’t sound too bad, does it? These sand filters haven’t been changed for 20 years, so imagine how much gunk is in those filters... an don't you love that it removes MOST of the suspended solids?

Disinfection and pH correction

After the water passes through the filters, it is disinfected (by chlorination) to destroy residual microorganisms. Lime is added to adjust the alkalinity/acidity (pH) level. The fully treated water flows into a large enclosed storage reservoir adjacent to the treatment plant. This reservoir is a buffer storage and water is released as required.

Chlorine is a dangerous chemical which is a known irritant, causing a reaction on the eyes, skin and respiratory system (companies use chlorine to bleach paper, imagine what it does to your eyes!). The long term effects are still unknown. This however, is not the main concern. Chlorine is highly reactive and its by-products are considered dangerous. Known carcinogens are formed when in contact with chlorine, which then accumulates in our fatty tissues and has revealed to alter cholesterol levels to increase harmful LDL as well as colorectal and bladder cancer.

 And you don’t just ingest chlorine from tap water, you also bathe and shower in it. In the warm water your pores open up like a sponge and absorbing all the “goodness” from your water, not to mention breathing in the steam. The heated chlorine produces chloroform, which used to be used in surgery as a knockout gas and can cause dizziness, headaches, abnormalities in pregnancy & sperm formation and liver & kidney damage.

Chlorinated water: the REAL reason Janet Leigh was screaming in the shower in Psycho

The lime process is not about adding lime fruit to the water (a pity!). Lime water is a common name for a calcium hydroxide solution, which is commonly used to alkalise liquids and is used in whitewash, root canal operations, making sugar, aquariums and the traditional creation of corn food products (tortillas, corn chips).

The list of health risks in the use of calcium hydroxide is huge. It has been shown to lead to breathing difficulties, internal bleeding, hypotension, skeletal muscle paralysis and an increase in our body’s blood pH level, which can cause damage to internal organs long term. The amount of lime used in water treatment is not mentioned, so it is unclear how dangerous and diluted the solution will be in the water. A clear connection between a persons health conditions and the liming of water may never be proven.

... not this lime!

We want this lime... 

 Fluoridation

We are required by State Government legislation under the Health (Fluoridation) Act 1973 to fluoridate the water supply. Fluoride is added in precise quantities downstream of the Winneke Treatment Plant at Research.

Did you also know that fluoride is considered a poison? It was once widely used as an insecticide and rodenticide and is considered to be more toxic than arsenic!

Fluoridation of water is a controversial topic, as you talk to any dentist and they explain the benefits of fluoridation in water as it helps prevent tooth decay. Research has found that fluoride not only causes further decay, but has also been linked to cause bone cancer, liver cancer, osteoporosis, genetic damage and even deformities.

Think of your body as a seesaw. All of our minerals are in a certain balance with each other. If you put a large amount of one certain mineral in the mix, it is going to change the seesaw and lead to an imbalance of the other minerals. I believe it is no coincidence that once Australia started fluoridating its water, the incidence of osteoporosis increased significantly, as minerals important for bone production (calcium, boron, magnesium, manganese and phosphorus) were thrown out of balance. Some countries in Europe (Germany, the Netherlands, Sweden, Finland and the Soviet Union to name a few) have all removed fluoride from their water due to the health and safety concerns. 

And it doesn’t stop there!

This water still needs to go through our pipes to get to the tap. What are pipes made out of?

Copper

Copper pipes are used extensively in plumbing systems throughout the world. We need copper in our diets for energy, collagen & elastin production and hair health, but like most things in life, not too much! Unfortunately, copper pipes can corrode over time and release copper into you drinking water. Water can remain stagnant in a tap for some time, which means there is more copper in it. If you have noticed a green/blue stain on taps, sinks, showers or toilets, or have noticed a metallic taste in your mouth after drinking, this means there is a high amount of copper in your water.

Excess copper consumption can cause nausea, GIT disturbances, headaches, diabetes,  hormone imbalances and Alzheimer’s. You can have your water professionally tested and you can even get yourself tests by Hair Mineral analysis (a sample of your hair is tested for heavy metals).

Mmmm... tasty water!

Polyvinyl chloride (PVC) Pipes

This is the more modern plumbing pipe and is a form of plastic common in todays manufacturing. In homes built before 1977, installed PVC pipes were found to leach polyvinyl chloride into drinking water at levels above the maximum allowed contaminant level. Levels were tested at dead-end pipe segments, where water stagnates. Who knows how many pipes in use today are from before 1977!

The manufacture and disposal of PVC creates potent environmental toxins. Polyvinyl chloride, the main ingredient of PVC pipe, is classified as a known human carcinogen. Stabilizers and plasticizers used in PVC production may contain lead or other heavy metals, and during incineration -a common form of disposal-hydrochloric acid is released. Hydrochloric acid is corrosive and can cause respiratory damage. This is also a problem during building fires, where exposure to burning PVC puts firefighters at risk. Of greater concern is dioxin, a potent carcinogen and hormone disruptor created during PVC’s production and incineration. Though dioxin is not present in the pipes, its emission from PVC factories and incinerators poses a health threat to everyone.

So what can you do to help your health?

• Buy a water filter for your drinking water
• Buy a shower filter – trust me, it feels amazing!
• Tell your friends & family about what they are drinking and spread the word
• If you are concerned with copper toxicity, get your water professionally tested and hair mineral analysis from a qualified practitioner.

A little note from me...

I will not endorse specific filter products on this blog, however if you email me privately at laura.thenaturopath@gmail.com, I can make recommendations to you upon my own experiences and research.

Pass the salt please!

We are told all the time that too much salt is bad for us. Thats true. But not all salts are the same! I’ve blogged to you about pepper, so its time to blog about the other common seasoning in our lives... salt!

What is salt?

Salt is comprised of the chemicals sodium and chloride (NaCl). It is one of the oldest and most common food seasonings around. The taste of salt is one of the basic human tastes and we need it (in small quantities) to survive. It is historically used as a form of preserving foods, as retains water, thereby stopping moisture and preventing foods from moulding. Salt preserving foods is still used today. In its natural state, salt contains trace minerals of magnesium, calcium, potassium and sodium.

For the people who love random facts out there, salt has been utilised in religions all around the world, with 35 verses about it in the Hebrew bible, 6 verses of the Christian bible, is very auspicious (good omen) in Hindu rituals, Wiccans used salt to clear negative energies and the Aztecs worshipped Huixtocihuatl, the fertility goddess who presided over salt & salt water.

Whats so bad about it?

Unfortunately most processed foods today contain salt, as it is used to enhance flavours. Once our bodies adapt to a level of salt, we keep needing to add more to get flavour out of foods. In our bodies, sodium is processed through the kidneys. When a person eats large amounts of it, the kidneys cannot process it all and excess sodium ends up in the bloodstream. Because it retains water, the volume of blood in the body increases, putting an added strain on the heart to pump the blood. Long term high salt intake has been linked with health conditions such as high blood pressure (hypertension),  heart disease, oedema (fluid retention) and kidney failure.

Foods known to be overly high in salt...

• Canned foods (soups, vegetables, fish)
• Cured meats (salami, bacon, corned beef)
• Snack foods (potato chips, pretzels)
• Processed foods
• Foods "low in sugar" - some of them make up for it in salt!
• Butter

The important thing is too look at the nutritional breakdown on the back of packaged foods. Anything below 150mg of sodium per 100g is considered low in sodium. Fresh produce (fruit, vegetables, meats, eggs, unsalted nuts, seeds) are naturally lower in sodium than processed foods.

Try to keep your daily sodium intake below 2000mg. If you only add salt when cooking and not afterwards, you may find your taste for salt changes and you don’t need to eat as much to get the flavour hit.

Unfortunately the salt added to foods is usually from table salt. See below for more details why this is a concern.

So are all salts the same?

There are variety of different salts around that you can buy, I've discussed the more common ones...

Table salt

This is the ground up stuff you can buy in shakers from the supermarkets, or in granulated packets. Table salt usually contains 97.5% sodium chloride and 2.5% other chemicals, such as an anti-caking agents, but some people put uncooked rice in with their salt as this does the same thing. Common additives include iodine, fluoride, iron and anti-caking agents. In processing, table salt is chemically “cleaned” (aka bleached), and then heated up to 650 degrees Celsius, which changes the natural chemical structure of the salt, removes all the beneficial minerals and makes it a potential cause to many health conditions.

Sea salt

Sea salt is collected from the ocean (thats why the shell is in this picture! :D). It is collected in trays, which are then dried in the sun. This means there is minimal processing and leaves the trace minerals in tact. However, many companies package their processed salt and call it “Sea Salt” as all salt came from the ocean at some point. Check the colour: if its pure white, its not alright! If its non-white, it means it contains minerals. Celtic Sea salt has a greyish sandy colour. Himalayan salt is a sandy rose colour. Read below for more details.

Black salt

I had to mention this one. I haven’t seen it anywhere to buy except at an amazing cafe near my house, called, strangely enough, Black Salt Cafe. Their salt is black! What makes it black? It is an unrefined sea salt from the Mediterranean which was originally white, which was then ground with volcanic charcoal and activated carbon. Charcoal is a natural detoxifier of the body, making it a healthy salt. Amazing stuff!

Movie Salt

Salt is a 2010 movie starring Angelina Jolie and Liev Schreiber The plot is about a CIA agent who goes on the run after a defector accuses her of being a Russian spy. Although its not the best film ever, its a good action flick which keeps you thinking. (Sorry, had to mention this one!)

Celtic sea salt

Also known as Sel gris, or Gray Salt. This is sea salt which uses solar evaporation methods, but is allowed to come into the contact with the bottom of the salt pan before being raked  (with wooden rakes), making it a greyish colour. It is a moist salt, meaning it does not suck all the moisture out of food when being used. This makes it ideal for heartier foods, like steak and root vegetables. It is also mineral rich, containing over 80 minerals and is herbicide and pesticide free.

Himalayan Crystal salt

This is the Grand Poo Bah of all salts. This is the most pure salt you can get. It contains the full spectrum of 84 minerals and trace elements that mother earth intended. It is an unprocessed, raw salt which is hand-mined from salt caves around the world formed 250 million years ago. Salt lamps can be bought made out of this salt and helps naturally ionise the air and adds an attractive glow to a room. Why is it called Himalayan? It used to be found just in the Himalayas, which would have to be considered one of the untouched natural paradises of Earth. Now it is farmed in many places around the world (mainly Pakistan), but the name still stuck.

Himalayan Salt Lamps - Hows the serenity?

So Celtic or Himalayan? Both seem pretty pure to me!

Himalayan salt is said to have numerous health benefits, including healthy pH balance for your body, blood sugar balances, promoting vascular health, supports respiratory health, helps with weight loss, promotes natural sleep cycles, supports your libido reduces the signs of aging, reduces muscle cramps and reduces sinus problems. This being said, this doesn’t mean you should go out and eat a kilo of Himalayan salt every day. Celtic sea salt has similar health benefits.

I believe Himalayan salt is more pure, as it is unclear how pure the waters are that Celtic sea salt is formed from. But ultimately, the choice is yours. Try both and see what you think!

Next time you ask someone to pass the salt, ask them to pass the Himalayan salt!