Episode 41 - Goodness Me!

Pumpkin Spice, Fermented Foods & Flu Season Essentials


Leaves are changing colour, the temperature is dropping and everyone has their pumpkin spice latte in hand. But are pumpkin spice lattes something that you should be regularly consuming? Janet and Emily look into the ingredients, nutrition and healthier alternatives!

First Segment: Trending Topics

This week, Janet and Emily are looking at fermented foods. After a morning of fermenting their own goodies, they realized that they are starting to see fermented foods more frequently. From Kombucha to Sauerkraut – these products are popping up everywhere! Janet and Emily reflect on the positives of fermented food such as, great nutrients, good bacteria, and assisting with digestion. They also share some of their simple, favourite fermenting recipes.  

Second Segment: Questions from Listeners
27:19 – 35:00

Question #1

Kathy asks, “Hi Janet & Emily, I just recently started the Keto diet. Recently, I went into my local Goodness Me! And saw that they are now carrying “Keto Strips” – Do you have any idea how to use them or how these things work?”

Janet Says:

  • The strips tell you if you’re in ketosis, which is what you want on a Keto diet
  • Helps you measure how high your ketones are
  • You want your ketones to be at least moderate or present because that means you are in ketosis

Emily Says:

  • Keto diets are typically put into place because the diet helps assist with weight loss
  • There are other benefits such as improved brain power and benefits with seizures
  • Strips are helpful because you can test around with how many carbs you can consume while still staying in ketosis

Question #2

Elizabeth asks, “Hi ladies! Recently my husband was extremely sick – I’m talking about throwing up for HOURS in the late hours of the night. I had nothing to give him to make him feel better – what are some things that I should have on hand for these situations? Do you recommend any essentials for flu season in general?”

Janet Says:

  • Homeopathic remedy that stops incessant vomiting which is Ipeca Homeopathic – It is $6.99, doesn’t expire and helps with the vomiting
  • After throwing up when you’re feeling weak, the 12 Tissue Salts are the minerals that you need to fuel your body – you can take them by mouth or putting them in your water bottle and sip throughout the day
  • For the common flu – Oscillo – take it 3-4 times in the first 24hrs of feeling flu aches
  • Dr.King’s Flu Spray – Can take occasionally as a preventative or when you have the flu

Emily Says:

  • If incessant vomiting is from food poisoning – activated charcoal can be very beneficial
  • Arsenicum – Also a homeopathic remedy that is easy to take, helps with both vomiting and diarrhea

What’s For Dinner
35:00 – 36:11

Lacto-Fermented Ginger Carrots

This is one of the easiest of fermented foods to make…excellent as a first ferment for beginners, as well as quick for cooks short on time. It’s ready to eat in just three days. Serve it as a condiment, as you would sauerkraut.

  • 4 cups grated carrots
  • 1 Tbsp fresh ginger, peeled and grated
  • 2 cups filtered water
  • 2 tsp unrefined salt
  • ¼ cup whey (left from making yogurt cream cheese – see g 384 in Discover the Power of Food)
  • OR 1 probiotic capsule

1. Combine the water and salt in a small glass jar, mixing it to make a brine. Add the whey if using, or the probiotic capsule.

2. Place the carrots and ginger in a large jar, packing them down to remove air pockets.

3. Pour the brine over the carrots, ensuring that the liquid covers them completely. There should be extra room in the jar. Cover it tightly.

4. Leave it on the counter at room temperature for three days, then refrigerate. Your fermented carrots are now ready to eat!
Yogurt - the relaxed way, in the instant pot

  • Pour 1 L of milk into the instant pot, press the yogurt button so that it boils the milk
  • Once the milk has been heated let it cool, you can use a thermometer or my favourite way is just to stick my finger in and feel if the temperature is warm but not too hot to the touch, now is the time to add your yogurt culture.
  • Add one packet of probiotic yogurt culture, put the lid back on the instant pot and press the yogurt button so that is on the incubation stage and chose 8 hours for less tangy and 10 hours for a more tangy yogurt.
  • Once it is done, pack it up into containers in the fridge. Or stir in the flavours of your choice then pack it up. Ideas being strawberry jam, honey, maple syrup, vanilla extract.


Time your yogurt so it is done when you can deal with it NOT the middle of the night!

Put your yogurt in small, ready to grab reusable containers so it's ready to go into lunch and other snack times.

Pumpkin Spice Smoothie

  • 1 Can Pumpkin Puree
  • 1 tbsp. Maple Syrup
  • 1 Can Full-Fat Coconut Milk
  • 1 tsp. Ground cinnamon
  • 1 tsp. Ground ginger
  • ¼ tsp. Ground cloves
  • 1 Scoop Vanilla Protein Powder


Place ingredients in blender. Puree. Add water if mixture is too thick.  

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