This quick bite is dedicated to those who celebrate Easter, a holiday that is rapidly approaching.  Like so many holidays before it (Halloween, Christmas, Valentine’s Day, etc), Easter has become another holiday accosted by the candy industry.   Keeping in mind that moderation is one of the keys to good nutrition, here are a few ideas to displace some of the candy in Easter baskets. 

Egg fillers:

• Dried Friut
• Small accessories, such as hair bands, barrettes, or earrings
• Stickers
• Tattoos
• Interesting shells or stones
• Marbles
• Homemade “coupons” for items such as a itunes song
• Bouncy balls
• Golden dollars or other small change
• Homemade playdough (Bonus* place several dough cookie cutters into baskets)

Basket fillers:

• Small potted plant
• Flower or seed packet
• Sidewalk chalk
• Jump Rope
• Coin collection book (bonus* put coins into eggs)
• Rolled up colorful socks
• Nail polish
• Harmonicas, kazoos
• Playing cards
• Stationary or pencil sets
• Disposable camera

   The importance of a healthy balance of bacteria and yeasts in the digestive tract has been well documented by evidence-based reviews. This balance can help support the immune system as well as decrease inflammation in the gut, possibly helping with conditions such as cancer, irritable bowel disease, gastroenteritis, and diarrhea. 

 One popular strategy for creating this balance is through the use of supplemental probiotics, taken in a pill form.  However, there is a second strategy that is less trendy despite long being celebrated by cultures throughout history and across the globe. Naturally fermented foods are dietary sources of live active cultures and including these regularly in the diet can reap more benefits than can be obtained through a supplemental, single strain of probiotics.  Fermented dairy foods, such as yogurt and cheese, are well known choices.  Fruits and vegetables, such as kimchi, chutneys and sauerkraut, may be less common in American cuisine but offer tasty options as well. 

Kimchi

1 head Napa  cabbage, cored and shredded

1 bunch spring onions, chopped

1 cup carrots, grated

½ cup daikon radish, grated (optional)

1 Tbsp freshly grated ginger

3 cloves garlic, peeled and minced

½ tsp dried chili flakes

1 tsp sea salt

4 Tbsp whey (if not available, use an additional 1 Tbsp salt)

Place all ingredients in a bowl and pound with a wooden mallet or meat hammer to release juices.  Place in a quart-sized, wide-mouthed mason jar and press down firmly with the mallet or hammer until juices come to the top of the cabbage.  The top of the vegetables should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

Source: Nourishing Traditions by Sally Fallon