Gut Instinct

08/06/2026

🌿✨ Sneak Peek: Nourish Your Gut Cooking Session ✨🌿

Have you ever wondered what foods really support a healthy gut?
And do you like the idea of connecting with the community in a fun and informative way?
Then this is for you✨

I am looking forward to sharing my passion for healthy wholesome eating with you...

We’ll kick off the session with a relaxed introduction where I’ll share some of the key benefits of of a healthy gut, as well as simple lifestyle and dietary practices that can make a big difference to your digestive and overall wellbeing.

Then we’ll get into the fun part… 👩‍🍳🍽️

Together, we’ll create a delicious gut-friendly, plant-based and gluten-free multi-course meal using wholesome ingredients that nourish both your body and your microbiome.

We’ll finish by sitting down together to enjoy the meal we’ve created and connect over good food and great company.

🌱 Learn
🥕 Cook
🍽️ Share
🤍 Connect

I’m looking forward to sharing an afternoon of nourishing food, learning, and community with you.

When: Sunday 28th June
Time: 2pm-6pm
Where: Ngunguru Hall

BOOK NOW TO SECURE YOUR SPOT
CHRISTIANE 0212536924

06/06/2026

🌿 The "kraut-favourite" is back in stock… 🌿

🧄 Dill & Garlic Kraut
A zingy, pickle-flavoured kraut that’s perfect on burgers, hot dogs, sandwiches, or alongside your favourite meal.

I also have a lot of Dill & Garlic tonic, so I am doing a little GIVEAWAY ✨...
the first 10 orders will receive a free 500 ml jar of this health tonic which has numerous benefits and uses.

🥃 As a daily gut tonic
Enjoy 1–2 tablespoons on its own before or with meals, or dilute in a little water if the flavour is too intense.

🥗 Salad dressings
Whisk with olive oil, mustard, herbs, and a touch of honey for a probiotic-rich dressing.

🥒 Quick pickles
Use it to marinate sliced cucumbers, onions, radishes, or carrots for extra flavour and tang.

🥑 Over vegetables
Drizzle over avocado, roasted vegetables, potatoes, or grain bowls just before serving.

🍲 Add to soups and stews
Stir in a small amount after cooking (once the soup has cooled slightly) for a tangy flavour boost.

The dill and garlic version is especially delicious because it has that classic pickle flavour that works with almost any savoury meal. 🧄🌿💚
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Other krauts and kimchi available:

🌶️ Sauerkraut with Carrot, Turmeric & Chilli
A vibrant kraut with the added benefits of turmeric and a hint of chilli.

🥬 Vegan Kimchi
For the spice lovers! Packed with vegetables fermented in a flavourful vegan kimchi paste. Garlic and ginger bring plenty of flavour along with their well-known antimicrobial and anti-inflammatory properties. Mild to medium spicy. No fish sauce.

🥕 Carrot & Ginger Kraut
A delicious combination of sweet carrot crunch and warming ginger that complements almost any meal. Rich in antioxidants and full of flavour. Only a few jars left!

🤍 Classic Sauerkraut
Simple, versatile, and delicious. Perfect with just about anything. One of my favourite combinations is classic kraut with apple, walnuts, natural yoghurt, cracked pepper, and a drizzle of honey — seriously addictive!

PM or text Christiane to order
021 253 6924

Naturally fermented • Raw • Unpasteurised • Gut-friendly goodness 🌿✨

04/06/2026

Need some inspiration on how to incorporate your krauts and kimchi into your meals…?
This Mediterranean–Asian fusion turned out amazingly delicious 😋

Last weekend, Přemek went to the effort of making a beautiful fish stock from scratch using salmon heads and vegetables. We then took the broth to the next level by infusing it with sautéed onion, garlic, celery, fennel, and red capsicum, along with tomato and a Mediterranean-inspired spice blend of freshly ground coriander and cumin, chilli flakes, smoked paprika, and turmeric.

A few pieces of snapper were gently cooked in the broth before being finished with fresh parsley and spring onion… and of course, a generous spoonful of kimchi 🥬🌶️

A deeply nourishing meal packed with goodness — quality protein, anti-inflammatory omega-3 fatty acids, a variety of vegetables and herbs, and beneficial probiotics from the kimchi.

Simple ingredients, plenty of flavour, and food made with care. ❤️

31/05/2026

What happened to the mushrooms I fermented a couple of weeks ago, you may wonder?

Well, here they are…

They’ve been fermenting for 10 days and have developed a beautiful tangy flavour — absolutely delicious! They’re great as a side dish or served alongside scrambled eggs.

There is always something fermenting in my kitchen, and it’s so rewarding watching simple ingredients transform into flavour-packed, gut-friendly foods. 🌿💚

At the moment, I have the following ferments bubbling away:
🍞Gluten-free sourdough starter
🥤 Water kefir
and
🥬 A fresh batch of dill & garlic kraut, which should be ready in just over a week

In the meantime, I have the following krauts available:

✨ Kimchi
✨ Carrot, turmeric & chilli kraut
✨ Carrot & ginger kraut
✨ Beetroot & apple kraut
✨ Classic sauerkraut

Get in touch to get your kraut and kimchi fix 😊

pm or txt 0212536924

23/05/2026

🌿 Gut Instinct presents…
NOURISH YOUR GUT– Cooking Session 🌿

This afternoon is about more than just food.
It’s about slowing down, real food that nourishes, connecting and sharing a meal in community. ✨

Join me for a relaxed and nourishing cooking experience where we’ll create a wholesome multi course meal together — designed to support a healthy gut and overall wellbeing.

Together we will prepare simple, delicious meals using real ingredients, fermented, fibre-rich foods, herbs and spices that help nourish your microbiome and support digestion naturally.

🥕 Create and enjoy a wholesome multi-course meal
🫙 Learn about gut-supportive ingredients
🌿 Explore simple ways to include fermented foods in everyday meals
🍽 Gather around the table and enjoy nourishing food together

When: Sunday 28th June 2026
Where: Ngunguru Hall
Cost: $75 pp

GLUTEN FREE & PLANT BASED

Contact Christiane now to reserve your spot (limited spaces available)
pm or txt 0212536924

16/05/2026

These fermented mushrooms are super delicious and easy to make 🍄

Earthy, tangy, umami-packed and naturally alive with beneficial bacteria — lacto-fermented mushrooms are such a beautiful way to preserve mushrooms while creating incredible depth of flavour.

Perfect added to salads, grain bowls, antipasto platters or enjoyed straight from the jar ✨

The best part? They’re surprisingly simple to make using just a few pantry staples and a little patience.

🍄 Lacto-Fermented Mushrooms Recipe

Ingredients:
• 400g fresh mushrooms such as oyster or shiitake
• 24g non-iodised salt
• 360ml boiling water
• 3 garlic cloves, peeled and smashed
• 20ml sauerkraut juice or 1 store-bought probiotic capsule
• 3 sprigs thyme or another aromatic herb such sd oregano, chilli, coriander etc.

Method:

1. Dissolve the salt in the water to make your brine and let cool.
2. Clean mushrooms gently, slice and steam for 15min and cool.
3. Add garlic, herbs and spices into a clean jar.
4. Add sauerkraut juice or probiotic capsule.
5. Pack in mushrooms.
6. Pour over the salt brine, ensuring everything stays submerged by placing a weight such as a stone on top. Make sure to have a couple of cm of air at the top to prevent the liquid from overflowing. close the lid.
6. Leave to ferment at room temperature for around 8-10 days, depending on temperature and taste preference.
7. Once tangy and delicious, move to the fridge.

Wild fermentation at its best with simple ingredients. 😊

Unfortunately I won't have these for sale but have the following krauts available this week

- kimchi (the fresh batch should be available from mid next week)🥬🫚🌶️
- Carrot / turmeric and Chilli kraut🥬🌶️
- Carrot & Ginger kraut🥕🫚
- Beetroot & Apple Kraut🫜🍎
- Classic Sauerkraut🥬

Pm or txt Christiane to order 0212536924

Have a great week

10/05/2026

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10/05/2026

Feeling grateful 🤍

There’s something deeply grounding about working with your hands, simple ingredients, slow processes, and food made with love & care.
Being more mindful, more present, and taking the time to craft food instead of rushing through life.

Waiting for flavours to develop...
Learning patience...
And embracing the need to slow down…
A fermentation process cannot be rushed ✨

Appreciation and love for creating something truly nourishing from scratch with my own hands that not only benefits myself but the wider community...

Making kimchi from scratch is definitely a little messy… but that’s part of the fun 🌶️🥬✨

04/05/2026

With winter on its way, now’s the time to lean into real, living foods. 🦠

Sauerkraut and kimchi aren’t just flavour bombs—they are naturally rich in probiotics that help support your gut, which plays a huge role in your immune system. A happy gut = a stronger defence when the colder months roll in.

Whether it’s a spoonful with your meals, piled onto a burger, or mixed through a warm dish, adding a little fermented goodness each day can go a long way.

Stay nourished, stay resilient, and let the microbes do their magic 🥬✨

This weeks fresh batches are bringing the heat and the healing 🔥🥕

-Carrot Turmeric Chilli Kraut 🥕🌶️🫚
-Carrot Ginger Kraut 🫚🥕

Both packed with vibrant flavour—and a little extra winter support. Turmeric and ginger are well known for their anti-inflammatory and immune-supporting properties, and when they’re fermented, those nutrients become even more bioavailable and easier for your body to absorb.

Also available @ $13 per jar 500g jar or $11 if you have a jar to return.
-kimchi🌶️🥬🥕
-Dill & Garlic kraut 🥬🧄
- Classic sauerkraut 🥬

txt or pm Christiane 0212536924 to order 🙂

25/04/2026

Are you team savoury or sweet breakfast?

We are definitely team savoury all the way 🙌

And who made the rules that burgers aren’t breakfast? 🍔

So this morning we created a burger with what was available. This included
• homemade GF sourdough
• vegan black bean + tempeh patties
• homemade turmeric chilli cashew cream & ketchup
• fresh lettuce, smashed avocado, tomato & fried onion
• and of course a topping of kraut - in this case carrot + ginger kraut

Verdict?
Hearty. Nourishing. Packed with flavour.
We’re full, happy, and ready to hit the garden on this beautiful autumn day 🌱

what are you having for breakfast?
———
this week I have the following krauts available:
-kimchi 🥬 🫚 🌶️
-Beetroot & Apple kraut 🫜 🍎
-Carrot & Ginger kraut 🥕 🫚
-Dill & Garlic Kraut garlic 🧄 🥬
- Classic Sauerkraut 🥬

The next batch which will be ready in a week or so will be Carrot/ Turmeric / Chilli kraut as well as a more Carrot & Ginger kraut

Get in touch to get your kraut fix 😊
pm or txt Christiane 0212536924