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When we turn to an environmentally conscious lifestyle, the question arises as to which soap to use. We often hear the names Marseille soap, black soap, Aleppo soap or castile soap when talking about natural soaps, but what are their differences, and for what uses? I give you informations on the main ones. Aleppo soap History: The first soap factories were located in Aleppo, Syria. Aleppo soap is the first hard soap in the world. Manufacturing: It is 100% natural, made by artisans from a water base , natural soda (or salicorne ash), olive oil and bay laurel oil. The higher the % of bay laurel oil, the more purifying the soap will be. Aleppo soap has a brown crust and a green inside. Before being marketed, an Aleppo soap has been aged in a cellar for 6 months to 3 years. Properties: Aleppo soap is recommended for people suffering from eczema, psoriasis, dermatosis, acne, candidiasis. It is also suitable for babies and even for diaper rash. Hypoallergenic, it has extra oil thanks to the addition of bay laurel oil after the saponification process. Bay Laurel oil has soothing, antiseptic and disinfecting properties. Aleppo soap also has healing and antibacterial properties. Hot saponification. Uses:
Be aware.... The real Aleppo soap must have a seal indicating the manufacturer. It is never found with the mention "organic" although all its ingredients are natural. Since the beginning of the war in Syria, most soap manufacturers in Aleppo have settled elsewhere in Syria or Turkey. The plus...... It does not contain palm oil. It is biodegradable and environmentally friendly Black soap or soft soap History: The first black soap was developed by the Yoruba people, particularly in Benin, Togo and Nigeria. The Yoruba called it "Ose Dudu" which literally means "black soap".. Manufacturing: Black soap is made from black olives and plant oils. It is found in 2 forms. A smooth, oily paste for body care and scrubbing. It is obtained from a mixture of oil and black olives crushed and macerated in salt and potash. As for its colour, it varies from green, dark brown to black. This depends on the oil used and the manufacturer. You can also find liquid household black soap, which is composed of potash and a fat, olive oil, linseed oil or glycerin. There are also two types of black soap that differ in origin:
Properties: naturally fat and rich in vitamin E, black soap has very good exfoliating and moisturizing properties. It is softening and nourishing. Uses:
Be aware... Do not use household black soap on the body and check the composition as the household black soaps can contain additives. The plus... 100% biodegradable and environmentally friendly. Marseille soap History: As its name suggests, this soap is made in Marseille or more precisely in the Marseille region. Thus, the first Marseille soap was produced at the end of the 14th century. In the 17th century, King Louis XIV regulated the recipe of Marseille soap and instituted that the name "Savon de Marseille" be reserved only for soaps prepared exclusively from 72% olive oil. Manufacturing: Real Marseille soap contains 72% plant oils (olive, coconut or palm) and soda. It is made in an ancient cauldron with a slow heating. The result is a product that does not melt easily when used, making it a very economical soap. Savon de Marseille is traditionally green or white. The white soap is made with palm oil, the green with at least 50% olive oil. There are two types of Marseille soap: One for the body containing glycerin which acts as a moisturiser and the household soap, without glycerin, as originally manufactured. Hot Saponification Uses:
Be aware... There are only 5 artisanal soap factories left in the Marseille region. It can be found in other regions of France. The interest being to turn to a traditional Marseille soap containing 72% oil. There is a lot of industrially produced Marseille soap, especially from China and Turkey. Avoid buying it in the supermarket and take a good look at the list of ingredients because industrial Marseille soap contains products that can be harmful to health, including preservatives, colorants, synthetic products and palm oil. The plus...... Traditional Marseille soap is economical, ecological and biodegradable. Castile Soap History: Castile soap was created several centuries ago in Spain, more precisely in the region of Castile (hence its name). Renowned for its softness on the skin, this soap was once a luxury product that only royal families had the privilege of using. Manufacturing: Castile soap is made of plant oils mixed with alkali - sodium hydroxide for the solid form, potassium hydroxide for the liquid form. This soap does not contain artificial foaming agents, aggressive detergents, fatty acids extracted from vegetable oils or fats, petrochemicals or antibacterial chemicals. Generally, a Castilian soap is composed only of olive oil. The moisturizing and repairing properties of olive oil give it its properties. However, it is very sparse and quite viscous. This is the reason why contemporary soap manufacturers have added essential oils to flavor it, foaming agents and/or colorants. It is therefore now difficult to find soap from Castile containing 100% olive oil, but its composition remains very largely rich in this oil (more than 80%). Saponification: cold Uses:
Be aware... It is more easily found in liquid form. Read the composition carefully. The most famous brand in the US is Dr Bronner's (the recipe has been modified and their Castile soap now contains palm oil (however from fair trade)) The plus... Economical, biodegradable and ecological  A word about saponification.
It is a chemical reaction between a fatty substance and an alkaline substance. This reaction can be obtained either hot or cold.
Can you make your own soaps? Yes, of course, but making real soaps requires experience, preparation and above all, caution.
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Basil and herbs cake
This cake can be adapted with what you have available from radish leaves that we often don't really know how to use, parsley, chives, basil, kale.... use your imagination. It is a great recipe toward zero waste.
I prepared the cake on the pictures with a combination of basil, parsley and some radish leaves. The recipe also use milk kefir*, if not available the kefir can be replaced by yogurt. The recipe step by step in images:
Prepare all the ingredients, chop all the greens, and cube the goat cheese if you use any.
Mix the kefir and the eggs, add the flour, starch and baking powder.
Add the oil and mix until you have a smooth consistency. Incorporate the greens, the cheese and the nuts. Salt and pepper to taste. 
Pour the mixture in a greased cake tin and bake for 45 min at 180˚C
Leave to cool for 20 to 30 min before removing from the tin. Place on a metal rack until cool.
Basil and herbs cake
Ingredients:
Recipe:
Preheat the oven at 180˚C.
Chop all the greens and cube the cheese. Mix the kefir, the eggs. Add the flour, the starch and the baking powder, mix well. Add the oil and continue to mix until you have a smooth consistency. Incorporate the cheese, the chopped greens and the walnuts. Salt, pepper according to taste. Pour the mixture in a grease rectangular tin. Bake for 45 min at 180˚C. Check cooking time with a wooden stick that need to come out clean. Allow to cool down for 20/30 min before removing from the tin and leave to further cool down on a metal rack.
Milk kefir is a fermented probiotic beverage made with either kefir grains, check my article on probiotics for more infos
Recipe adapted from the recipe cake apéro aux fanes de radis Sodium percarbonate: a super powerful cleanerIn the list of useful and ecological products for the house, you might not know about sodium percarbonate. It is an essential addition to baking soda and white vinegar as non-toxic and biodegradable. Sodium percarbonate, or dry oxygen bleach, solid hydrogen peroxide is also known as sodium carbonate peroxyhydrate. It contains no chlorine or phosphate. The white powder is made from natural materials (salt, chalk, water), i.e. it is free of harmful components and inexpensive. Percarbonate forms from sodium carbonate (soda crystals) with hydrogen peroxide. It has active oxygen content of over 12%. Sodium carbonate degreases, increases the pH of the water and improves the efficiency of detergents while hydrogen peroxide whitens and sanitizes. It is now quite easy to find it in organic stores, DIY stores, in the laundry aisle of supermarkets in 1 kg packets.... Benefits:
Recommandations:Sodium percarbonate solutions will remain active for about 4 hours, so prepare solution as needed. Discard unused material down the drain. It will actually help clean and deodorize your drains. Sodium percarbonate solutions are most effective when mixed with water temperature from 40˚C, best results at 60˚C. Uses:For the laundry room: Removes stains on white laundry. For medium stained laundry, add 2 tablespoons of percarbonate to the usual detergent and run the washing machine normally. For household linen turned yellow, bed sheets, pillow cases, but also dishcloth, cloth diapers...... add 50g of percarbonate to 3 liters of very hot water. Soak several hours or even all night in the mixture, wash normally. For pre-wash, add 1 Tbsp to the laundry then leave the laundry to soak in the machine and then run a complete cycle. It is effective on all organic stains such as: tea, coffee, red wine, chocolate, fruit juice, fruit stains, soda, carrot, butter, mayonnaise, cooking fats, tomato sauce, vinaigrette, olive oil, egg yolk, beetroot, make-up, lipstick, perfume, perspiration, ink, grass, mud, soot... It is very effective in removing blood stains from laundry before washing. Simply dilute it in a little water and apply directly to the stain. It increases the effectiveness of detergents due to its alkaline pH and softening action on water. In the house: To remove stains and deodorize carpets and rugs, first remove as much of the stain as possible with absorbent paper. Prepare a solution with 2 - 3 tablespoons of sodium percarbonate in 1 litre of hot water. Apply this solution and leave on for 5 to 10 minutes. Rinse thoroughly with fresh water and mop up with a cloth. Allow to dry before vacuuming. Always test a small area that is not very visible beforehand to ensure that it will not discolour the carpet or rug. In the kitchen: To remove tea, coffee and wine deposits from teapots and kettles, add 2 Tbsp of percarbonate to 1 litre of hot water, leave to work for several hours, then rinse well. To clean cutting boards and work surfaces, spray a percarbonate solution prepared with hot water (1 to 2 Tbsp per 1 litre of water), with a few drops of black soap or neutral soap. Leave to work, rub, then rinse well. To clean burnt pans bottom (not aluminum), add 2 Tbsp of percarbonate to very hot water in the bottom of the pan, leave overnight, then wash with a brush or scraper. In the bathroom: To remove moulds on shower curtain, take a basin filled with a liter of hot water, add 2 tablespoons of percarbonate, soak the shower curtain overnight, the curtain will be free of traces of mould. For joints and tiles, dilute 1 Tbsp of percarbonate to ½ litre of hot water in a spray bottle, spray the shower walls and on mouldy joints, leave to work for about 20 min then rub with a brush before rinsing. In the garden: Percarbonate is ideal for degreasing woods and removing lichens, moulds and mosses. Prepare a saturated percarbonate solution (dissolve by mixing until the grains disappear into the water). Apply this solution with a brush or a brush, brush lightly if necessary and let it work, but do not let it dry. Then brush with a hard brush, a coconut brush, rinse well and let dry. It can be used to clean limestone (Burgundy stone, marble), sandstone or tile terraces from mould, lichens and moss at a rate of 2 to 3 CS per litre of water. Can be used to clean litter boxes, cages..... Do not mix with vinegar, lemon, citric acid or bleach. Keep away from heat, sparks and flames. Do not store diluted solution in closed container. Percarbonate has a basic ph of 10.5  Caution:
Gluten free carrot cake
Ingredients:
Recipe:
Preheat your oven at 180˚C Grate the carrots, combine in a food processor with the sugar, almond powder, rice flour, cardamom and baking powder. Add the eggs, the grated lemon. Pour the mixture in a greased cake tin. Bake for 30 to 40' in an oven warmed at 180˚until your knife comes out clean. As an alternative (my favorite) the cake can be baked in a steamer for around 30 minutes (it will be softer but will not have a brown crust) . 
steam cooked cake
* Cardamom gives a very distinctive flavor. The spice originates from India where it is widely used for both sweet and savory dishes. The most commonly used is the green cardomom.
You can buy the whole cardamon pods (more flavor) as the seeds loose their flavor relatively fast once grounded. Interestingly enough, one of the countries that consume the most cardamom is Sweden, where cardamom is employed to season everything from baked goods to hamburgers and meatloaves 
green cardamom pods - Photo by Mousum De on Unsplash
 Photo by Louis Hansel on Unsplash What fats should we eat?We need to consume fat to live, even if we can produce some of it ourselves from other nutrients, some fats are essential, but what are the fatty acids we should favor? What are the most common fatty acids? You may have heard about the benefits of omega-3 fatty acids and the negative effects of saturated and trans fats. I'm giving you some information to help you find your way around. Fats perform vital functions in our body, they are a source of energy and are also used to make cell membranes. Fats also participate in the production of hormones, in the transport and absorption of certain vitamins (A, D, E, E, K), in thermoregulation (they provide body insulation), in immunity (they protect cells)... Fatty acids are the basic units of lipids (fats). They are classified into three families: saturated, unsaturated and trans.  Saturated fatty acids: to be consumed in moderationThey come from animals (butter, cheese, animal fat) or plants (coconut oil, palm oil). They are solid at room temperature, can turn rancid and can tolerate the temperature of the cooking process well. Unsaturated fatty acids: "good" fatsWe separate them into 2 categories: Monounsaturated fatty acids:
Polyunsaturated fatty acids They include omega 3 (alpha linolenic acid) and omega 6 (linoleic acid). These 2 fatty acids are called "essential" because they cannot be synthesized by the body, i.e. they must be obtained through food. These fatty acids are of crucial importance for the proper functioning of our cells.
- rapeseed oil - hemp oil - nut oil and nuts - chia seeds - linseed oil - fish (especially fish from cold seas) - lamb's lettuce, purslane, cabbage and lettuce
- sunflower oil - grape seed oil - corn oil The 2 kinds of fats are in competition in the body, because they use the same enzymes and vitamins, an excess of omega 6 consumption limits the use of omega 3. The ratio between omega 6 and omega 3 fatty acids in the diet should be 4 to 5/1, but generally in Western countries, the ratio is on average 10 to 15/1. Trans fatty acids: to be bannedThey result from an industrial process (hydrogenation) that modifies the structure of unsaturated fatty acids. They are found in manufactured products such as biscuits and ready meals. They are solid at room temperature, can withstand high cooking temperatures, stabilize and better preserve food. They are highly appreciated by manufacturers. However, they are more harmful to health than other types of fat. To recognize them, simply read the composition label of your product and look for the words "hydrogenated vegetable oil" or "partially hydrogenated".  
Gourmet humus with wild garlic
Ingredients:
Recipe
Just add the chick peas, wild garlic, tahini to a food processor and mix until smooth. Add some of the cooking or can water as needed for a smooth consistency. Pour the lemon juice as needed with salt and pepper.
Add a little oil.
* kombu is an edible kelp (brown algae seaweed) from the laminariaceae family often found in the Japanese cooking. The algae has the capacity to reduce legume cooking time (chick peas, dry beans, lentils,...) and make them more digestible. The dried algae can be purchased in asian shops or organic stores.
 Wild garlic, ramsons, buckrams, broad-leaved garlic, wood garlic, bear leek or bear's garlic |
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prep: 5 minutes
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Ingredients
- 2 cups various greens (basil, parsley, kale.....)
- 2 garlic cloves
- salt
- 1/2 cup pine nuts (or any other seeds: sunflower, pumpkin....)
- 1/2 cup extra virgin olive oil
- parmesan cheese (optional)
- lemon juice (optional)
Recipe
Place all the ingredients in a food processor or a blender and mix for 5 minutes, add the olive oil. You can use a mortar and pestle if you prefer.
Place in a closed glass jar and keep in the fridge for one week adding some olive oil on top after each use.
Place in a closed glass jar and keep in the fridge for one week adding some olive oil on top after each use.
In this holiday season where our food is heavy and plentiful, I felt like proposing a vegetarian dish to give our body a break.
I prepared a Thai Tofu and Squash stew where vegetables have the larger part. Tofu can easily be replaced by chicken in the recipe if you do not like it.
I love the spices used in asiatic cuisine as they bring so much flavours to a dish.
I would normally serve this dish with brown rice or quinoa for a more nutritious version but I used the only rice I had in my cupboard: jasmin rice.
I also used kale but spinach leaves could easily be used
I prepared a Thai Tofu and Squash stew where vegetables have the larger part. Tofu can easily be replaced by chicken in the recipe if you do not like it.
I love the spices used in asiatic cuisine as they bring so much flavours to a dish.
I would normally serve this dish with brown rice or quinoa for a more nutritious version but I used the only rice I had in my cupboard: jasmin rice.
I also used kale but spinach leaves could easily be used
The step by step recipe in images
Prepare all the vegetables, I used 1 medium butternut squash, 1 medium carrot, 2 large leeks, and a handful of kale. Peel and chop the butternut, finely slice the carrots, and cut the leeks in 1 cm pieces. Peel and mince the garlic and ginger . Finely chop the chili pepper removing the inside seeds.
Steam for a few minutes the butternut and the carrot until al dente.
Get the other ingredients ready, 1 cup of vegetable broth, 1 firm tofu packet, 1 cup of frozen green peas, 3 Tbsp of tamari, 1 can of coconut milk, 1 Tbsp green curry paste (adjust according to the strength of the paste), 1 tsp of sugar.
Heat 2 Tbsp of olive oil in a pan over medium heat, add the leeks, the minced garlic and ginger and the chili and sauté for 3 minutes stirring occasionally.
Add the curry paste, the tamari and the sugar and stir for 2 more minutes.
Add the broth, coconut milk, pre cooked carrots, butternut and the frozen peas. Lower the heat and cover to simmer for 5 minutes
Add the kale, tofu, lime juice and simmer for another 5 minutes. Add salt to test and garnish with cilantro and peanuts if you like.
Serve with your choice of grain.
Serve with your choice of grain.
Thai tofu and squash stew
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Preparation: 15 min
Cooking: 20 min |
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Serves 4
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Ingredients:
- 2 Tbsp of olive oil
- 2 medium size leeks washed and chopped
- 3 garlic cloves
- 1 chili pepper seeded
- 1 tsp of fresh ginger
- 1 Tbsp of green curry paste
- 1 tsp sugar
- 3 Tbsp tamari or soya sauce
- 1 cup of vegetable broth
- 1 small can of coconut milk unsweetened
- 500 g butternut squash peeled and diced
- 1 medium carrot finely sliced
- 1 handful of kale leaves or spinach
- 1 cup of frozen peas
- 1 packet of firm tofu
- 1 lime juice
- salt
- cilantro and peanut for garnish
Recipe:
Prepare the vegetables, peel, wash, chop, slice or dice the butternut squash, the carrot, the leeks. Peel and mince the garlic and ginger. Remove the seeds and mince the chili.
Place the butternut and carrots in a steamer for 5 minutes or until tender.
In a pan, heat the oil and add the leeks, garlic, ginger and sauté for 3 minutes. Add the curry paste, sugar and tamari and stir for another minute.
Add the broth, coconut milk, the steamed cooked vegetables, the frozen peas. Lower the heat, cover and simmer for 10 minutes. Add the kale, tofu cut in cubes, and lime juice. Simmer for another 5 minutes.
Add salt if required. Garnish with cilantro and peanuts and serve with your choice of grain.
Place the butternut and carrots in a steamer for 5 minutes or until tender.
In a pan, heat the oil and add the leeks, garlic, ginger and sauté for 3 minutes. Add the curry paste, sugar and tamari and stir for another minute.
Add the broth, coconut milk, the steamed cooked vegetables, the frozen peas. Lower the heat, cover and simmer for 10 minutes. Add the kale, tofu cut in cubes, and lime juice. Simmer for another 5 minutes.
Add salt if required. Garnish with cilantro and peanuts and serve with your choice of grain.
The recipe is adapted from a recipe from the book More Vegetables, Please from Elson M.Haas and Patty James