Could you have low stomach acid?

Low stomach acid is more common than you think. Tell tale signs include frequent colds and infections, fatigue and digestive problems such as bloating, constipation and gas.
How can you spot the signs and what can you do about it?

What is it?
As the name suggests, stomach acid is acid that resides in your stomach.
It is particularly corrosive stuff with two main functions: to break down food and to kill any bacteria that you may have ingested.

Signs of low stomach acid
The signs of low stomach acid are correlated with either the improper breakdown of food or the incomplete execution of ingested bacteria.
Digestive issues including bloating, gas, constipation and diarrhoea may occur.
Since food is not broken down completely, we are unable to absorbs many of the essential nutrients required for health. Nutrient deficiencies have a knock on effect on energy so fatigue may also be experienced. 
In addition, the extra bacteria, parasites and viruses that would've ordinarily been killed off by the acidic environment of the stomach survive and travel further down the gut where they can add to digestive discomfort. Not to mention the increased frequency of infections, colds and lower immunity that they also bring.
Low iron levels, allergies and reflux are also linked with low stomach acid.

What causes it? 
Stress: stress is one of the main offenders when it comes to improper digestion. Whilst stressed, digestion and stomach acid are suppressed
Age: stomach acid lowers naturally from the age of 40 onwards
Over-exercising: exercising too much is a major stressor. Whilst keeping fit is important, recovery is also essential
Mineral imbalance & lack of Vitamin C: minerals, especially sodium (salt) as well as vitamin C are required to make stomach acid
Allergies: those with allergies have a higher incidence of allergies, including asthma

Test your stomach acid:
The baking soda burp test is a simple at home method that may be used as an indicative of stomach acid levels.
Here is what to do:
Combine 1/4 teaspoon bicarbonate of soda with 100 - 150ml of water.
Drink this fluid before any food is consumed (ideally in the morning).
Time when you burp.
If you burp within the first 3 minutes your stomach acid levels may be sufficient. If you don't burp then your stomach acid levels are suboptimal.

What can you do about it?

Chew food thoroughly: if you stomach acid is suboptimal then this part is crucial. Chewing your food properly means there is less breaking down to be done further down the digestive tract.
Start your day with hot water and lemon: lemon is naturally acidic and since you need stomach acid to make stomach acid, drinking hot water and lemon is a great way to gently boost stomach acid levels
Don't eat on the go: see the note above re stress and digestion
Sip water with a teaspoon of apple cider vinegar with protein rich meals: similar to lemon, apple cider vinegar may help to boost stomach acid levels
Address your stress: stress and good digestion are polar opposites. Make time to destress, meditate, go for long walks or whatever it may take for you to chill

Middle Eastern turkey meatballs

Turkey is a lean and thrifty protein source. For this recipe, I combined minced turkey breast with the warming Middle Eastern spices of ground coriander and cumin. 
The end result is these flavoursome and succulent turkey meatballs, served with couscous and lemon black kale.
A satisfying supper that is high in nutrients.

Ingredients  - Serves 4

For the turkey meatballs:
500g turkey breast mince
1 onion (180g), very finely chopped
2 cloves of garlic, crushed
large handful of parsley leaves (5g), finely chopped
1 large tomato (150g), finely chopped
1 1/2 teaspoons of ground coriander
1 teaspoon of cumin seeds
1/2 teaspoon sea salt
freshly ground black pepper
1 tablespoon of oil for cooking (rapeseed is ideal)

For the couscous:
160g couscous
4x spring onions, sliced
large handful of parsley, finely chopped
sea salt and pepper to taste
water
olive oil for drizzling

For the lemon kale
1 pack of black kale (calvo nero), 200g
juice of 1 lemon
sea salt & pepper to taste

Method:
To make the meatballs, combine all of the ingredients (apart from the oil) in a large bowl. Mix it well by kneading it with your hands until well combined.
Shape into meatballs.
Heat the oil in a frying pan on a medium heat. 
Fry the meatballs for 5 minutes on one side, turn over then press them down and fry for another 5 minutes. This makes the shape akin to a mini burger but it does ensure that the meat is throughly cooked.
Keep them warm until you make the couscous and kale (I did this by putting the meatballs in a bowl and popping them in the oven on a low heat).
Put the couscous with a pinch of salt and pepper in a large bowl, pour over enough boiling water to cover the couscous by an inch. Cover and let it stand for 5 minutes.
Fluff it up with a fork, add the spring onions and parsley, drizzle with olive oil and stir well to combine.
For the kale, tear the leaves into small chunks, discarding the main stem. Put the kale in a large bowl, season well with salt and pepper and squeeze over the lemon juice. Massage the lemon juice into the kale for 5 minutes or so until the leaves have broken down. You should end up with roughly half the volume that you started with.
Divide the couscous, kale and meatballs between four plates and serve.

Tropical porridge

Is there anything better than a warming bowl of porridge on a cold morning?
This version uses coconut, cinnamon and mango to add tropical flavours.

Ingredients:
1/2 cup oats
1/4 cup dessicated coconut
handful of almonds
1/2 teaspoon cinnamon
Honey or maple syrup to your taste
1.5 cups of milk of your choice (I used organic dairy)
1/2 mango, cut into chunks

Method:
Put the oats, coconut, almonds, cinnamon and milk in a small pan. 
Cook on a low medium heat until it reaches the desired consistency.
Take it off the heat, stir through the honey or maple syrup and top with the mango.

Vegan Chilli - a meat free Monday recipe

Have yourself a tasty meat free Monday with this amazing vegan chilli.
It is super easy to make (just throw a few veggies together), low cost and DELICIOUS.

The ingredients are approximate, don't worry about measuring everything out. 
The cannellini beans can be substituted for kidney beans or whatever else you may have kicking around.
Creamed coconut is available in all supermarkets. It is basically a block of squashed together coconut. Think of it as a stock cube for coconut milk, except it is much cheaper and unlike coconut milk has no added ingredients.

Ingredients:
1 tin of of cannellini beans or 1/2 cup of dried cannellini beans, soaked overnight and cooked
1 tin of chopped tomatoes
1/3 of a block of creamed coconut
1 onion, chopped
2 small courgettes (250g), roughly chopped
1 carrot (130g), roughly chopped
1 sweet potato (260g), cubed
clove of garlic, crushed or finely chopped
1/2 red chilli, deseeded and finely chopped
1 sprig of rosemary, leaves picked and finely chopped
1 teaspoon each of cumin seeds & ground coriander
1 teaspoon of oil for cooking
salt & pepper to season

Method:
Heat the oil in a large sauce pan on a medium heat.
Add the chilli and onion and cook for 3 minutes until the onion starts to soften.
Add the cumin and coriander and cook for another minute.
Tip in the remaining vegetables (but not the beans), garlic and rosemary, season well with salt and pepper and cook for another 3 minutes.
Pour in the chopped tomatoes plus an extra can of water.
Grate in the creamed coconut, stir well and bring to the boil.
Turn the heat down to low, pop a lid on your pan and cook for 35 minutes.
Check the vegetables are cooked, turn up the heat to medium, add in the beans and cook for another 5-10 minutes with the lid off.
Season to taste.
Serve with fresh coriander leaves and chopped red onion.