Category Archives: grains

Butyrate for gut health

Butyrate For Gut Health

by grains, grocery, health, nutrients, nuts, oats, prebiotics
In the quest for optimal health, the role of the gut microbiome has emerged as a cornerstone of well-being. One of the key players in maintaining a healthy gut is butyrate, a short-chain fatty acid (SCFA) produced by the fermentation of dietary fibers by beneficial bacteria in the colon. Butyrate has garnered attention for its profound impact on gut health, inflammation, and overall wellness.
 
In this blog post, we delve into the benefits of butyrate, explore foods rich in this vital compound, and provide practical tips to incorporate them into your diet.

What is Butyrate?

Butyrate, or butyric acid, is a type of SCFA that serves as a primary energy source for the cells lining the colon. It plays a pivotal role in maintaining the integrity of the gut barrier, regulating immune responses, and exerting anti-inflammatory effects.
 
Research has shown that butyrate can help prevent and manage various health conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and even colorectal cancer.

Health Benefits of Butyrate

  1. Gut Health: Butyrate supports the health of the colonocytes, the cells lining the colon. It enhances the gut barrier function, preventing the translocation of harmful pathogens and toxins into the bloodstream. This helps in maintaining a healthy gut environment and reducing the risk of gastrointestinal disorders.
  2. Anti-Inflammatory Properties: Butyrate exerts potent anti-inflammatory effects by inhibiting the activity of nuclear factor-kappa B (NF-κB), a protein complex involved in inflammatory responses. This can be particularly beneficial for individuals with IBD and other inflammatory conditions.
  3. Immune Regulation: Butyrate modulates the immune system by promoting the production of regulatory T cells (Tregs), which help maintain immune tolerance and prevent autoimmune reactions. This regulatory effect on the immune system is crucial for preventing chronic inflammation and autoimmune diseases.
  4. Metabolic Health: Emerging research suggests that butyrate may play a role in metabolic health by improving insulin sensitivity and regulating blood sugar levels. It may also influence fat metabolism and help in managing obesity.
  5. Colon Cancer Prevention: Butyrate has been shown to induce apoptosis (programmed cell death) in colorectal cancer cells and inhibit their proliferation. Its protective effects on the colon lining and anti-inflammatory properties contribute to its potential in reducing the risk of colon cancer.

Butyrate-Rich Foods

To harness the benefits of butyrate, it is essential to consume foods that promote its production in the gut. Here are some of the best butyrate-rich foods to include in your diet:
  1. Resistant Starch: Foods high in resistant starch, such as green bananas, cooked and cooled potatoes, and legumes, are excellent sources of butyrate. Resistant starch resists digestion in the small intestine and ferments in the colon, producing butyrate.
  2. Fibrous Vegetables: Vegetables rich in dietary fiber, particularly insoluble fiber, support butyrate production. Examples include broccoli, Brussels sprouts, cabbage, and carrots.
  3. Whole Grains: Whole grains like oats and brown rice are packed with dietary fiber that promotes the growth of butyrate-producing bacteria in the gut.
  4. Nuts and Seeds: Almonds, flaxseeds, and chia seeds are great sources of fiber and healthy fats that contribute to butyrate production.
  5. Fruits: Apples, bananas, and berries contain pectin, a type of soluble fiber that supports butyrate production through fermentation.
  6. Fermented Foods: Fermented foods like kimchi, sauerkraut, and yogurt contain probiotics that enhance the gut microbiome's ability to produce butyrate.
  7. Legumes: Beans, lentils, and chickpeas are rich in resistant starch and fiber, making them excellent choices for boosting butyrate levels.

Practical Tips to Increase Butyrate Intake

Incorporating butyrate-rich foods into your diet can be simple and delicious. Here are some practical tips to help you get started:
 
  1. Start Your Day with Fiber: Begin your morning with a bowl of oatmeal topped with berries and a sprinkle of flaxseeds. This fiber-rich breakfast will kickstart butyrate production in your gut.
  2. Add Resistant Starch to Your Meals: Include cooked and cooled potatoes or green bananas in your meals. These foods are easy to prepare and can be added to salads, smoothies, or as a side dish.
  3. Snack on Nuts and Seeds: Keep a stash of almonds, walnuts, or chia seed pudding for a quick and nutritious snack that supports gut health.
  4. Incorporate Fermented Foods: Add a serving of sauerkraut or kimchi to your meals. These fermented foods not only enhance flavor but also promote a healthy gut microbiome.
  5. Eat More Legumes: Prepare dishes with beans, lentils, and chickpeas. These versatile ingredients can be used in soups, stews, salads, and even desserts.
  6. Choose Whole Grains: Opt for brown rice, wild rice, quinoa, millet, and other whole grains in place of refined grains. These choices will provide more fiber and support butyrate production.
  7. Enjoy Fibrous Vegetables: Fill half your plate with a variety of vegetables, focusing on those high in fiber. Roasted Brussels sprouts, steamed broccoli, and raw carrots are all excellent options.

Conclusion

Butyrate is a powerhouse compound with a myriad of health benefits, particularly for gut health and inflammation. By adding butyrate-rich foods into your diet, you can support your gut microbiome, enhance immune function, and reduce the risk of chronic diseases. Start by making small changes to your diet, focusing on fiber-rich and resistant starch foods, and enjoy the journey to better health.
 
By prioritizing butyrate-producing foods, you're not only taking a step towards optimal gut health but also embracing a lifestyle that supports overall wellness. Remember, a healthy gut is the foundation of a healthy body, and butyrate is a key ingredient in this equation. So, load up on those fibrous veggies, whole grains, and legumes, and let your gut microbiome thrive.

 

Butyrate-Rich Food for Gut Health - FREE Handout
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[expand title="Sources"]
 
  1. Hone Health. (n.d.). Butyrate Foods: Benefits and Best Sources. Retrieved from https://honehealth.com/edge/nutrition/butyrate-foods/
  2. Clinical Nutrition Journal. (2022). The Role of Butyrate in Gut Health and Disease. Retrieved from https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00384-3/fulltext
  3. A Gutsy Girl. (2021). The Ultimate Guide to Butyrate Foods. Retrieved from https://agutsygirl.com/2021/04/08/butyrate-foods/

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chocolate chip cookies

5 Delectable Chocolate Chip Cookie Recipes

by baking, chocolate, grains, oats, recipes, snacks, , ,

It's Chocolate Chip Cookie Week!  And if you've been following me for a while you'll know that I love cookies (in moderation of course). There's just something really satisfying about a good cookie. 

In order to celebrate, I rounded up some of my friends and asked them to share their favorite Chocolate Chip Cookie recipe (who knew there were so many variations?).

With these options, you're sure to find one that's going to become your new favorite!

No-Flour Cookie Dough

If you're seeing news blurbs about cookie dough and feeling a sense of nostalgia (and a desire to make cookies just so you can eat the dough) consider making my No-Flour Cookie Dough. Just be aware that this recipe does not bake into cookies, it's meant to be enjoyed raw.
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Ingredients
  

  • 1 can chickpeas, drained
  • 1/2 cup creamy almond butter
  • 1 tablespoon evaporated cane juice
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • generous pinch sea salt
  • 1/2 cup chocolate chips

Instructions
 

  • Combine the first five ingredients in a food processor until mixed well
  • Scoop into a bowl and add chocolate chips by hand
  • Spoon into ramekins or mini-muffin cups and chill 2 hours before serving or enjoy with a spoon straight out of the bowl

Guilt-Free 3-Ingredient Chocolate Chip Cookie

This recipe from my good friend Andrea Green, the Natural Green Mom, is made mainly from bananas and oatmeal, making it healthy enough to serve as a breakfast cookie.
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Prep Time 5 minutes
Cook Time 15 minutes
Servings 8 cookies

Ingredients
  

  • 2 ripe bananas
  • 1 cup rolled oats
  • 1/3 cup chocolate chips

Instructions
 

  • Preheat oven to 350.
  • Mash ripe bananas.
  • Stir in oatmeal and chocolate chips until well combined.
  • Divide dough into 8 equal cookies on a greased cookie sheet.
  • Bake 15 minutes.
  • Remove from oven and cool on a cooling rack.

20-Minute Oatmeal Peanut-Butter Chocolate-Chip Cookies

The honey and coconut sugar combo worked like a charm for this recipe by my friend Beth Ricci! “They were in fine cookie form – round, fluffy, and moist. Chewy, but not crumbly. Just enough chocolate chips to make each bite heavenly.”
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Ingredients
  

  • ½ cup honey
  • ¾ cups coconut palm sugar
  • ¼ cup butter at room temperature
  • 1 cup natural peanut butter
  • 1.5 teaspoons baking soda
  • 2 eggs
  • 1 teaspoon whole chia seeds
  • 3¼ cups quick oats1 cup chocolate chips

Instructions
 

  • Place honey, coconut palm sugar, and butter in a bowl, and beat until smooth.
  • Add peanut butter, baking soda, eggs, and chia seeds. Mix well with an electric mixer.
  • Mix in oats.
  • Stir in chocolate chips (or use the mixer if yours is powerful enough. I used my hand mixer and it was fine).
  • Drop by spoonful onto parchment paper-lined baking sheet.
  • Bake at 350F for 10 minutes or until golden brown.
  • Let sit for one minute on the pan before removing it to a cooling rack - they are less prone to breaking that way.
  • Once cooled, freeze half of the cookies for a rainy day. Otherwise, they'll all be gone by morning!

Grainless Chocolate Chip Cookies

“Who would have ever thought that chocolate chip cookies without white flour and sugar or eggs, could taste so good?” Well, my good friend and colleague Dr. Cheryl Winter made this recipe possible.
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Ingredients
  

  • 2 cups almond flour (I either use Bob’s Red Mill or I process my own almonds to make my own almond flour)
  • 1/4 cup coconut oil
  • 3 tbsp maple syrup
  • 1/4 tsp sea salt
  • 1/2 tsp baking soda
  • 2 tsp vanilla extract
  • 8 tbsp dark chocolate chips

Instructions
 

  • Preheat oven to 350 degrees F.
  • In a medium bowl, whisk together almond meal, salt, and baking soda, then add the coconut oil, maple syrup, and vanilla extract. Mix well.
  • Fold in the dark chocolate chips, then drop batter by a rounded tablespoon onto a baking sheet lined with parchment paper.
  • Bake for 10-15 minutes at 350 degrees F, until the edges are golden brown.
  • Allow to cool on the pan for 10 minutes, then serve warm or allow to cool to room temperature.

Polka Dot Balls

This recipe by another good friend and colleague, Shawn Borup of Show Me Healthy Living, includes ingredients that are superfoods -- quinoa, flax, and oats. This different take on chocolate chip cookies deserves a recommendation, as it is high in fiber and protein and can truly satisfy your sweet tooth.
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Prep Time 15 minutes

Ingredients
  

  • 2 cups cooked organic quinoa(soaked overnight, drain and rinse)**
  • 1⁄2 cup organic peanut, almond, or sunflower butter
  • 1⁄4 cup local raw honey
  • 1 cup organic regular rolled oats
  • 1⁄4 cup golden flax meal
  • 1⁄4 cup carob chips, Equal Exchange or Enjoy Lifechocolate chips

Instructions
 

  • Put quinoa in the pan and cover with 13⁄4 cups filtered water.
  • Bring to a boil. Reduce heat to low and cover.
  • Cook for 10 minutes or until water is absorbed.
  • Remove from heat and let cool.
  • Combine cooked quinoa, peanut butter, and honey in a large bowl and mix.
  • Pulse oats in a blender to make them a bit finer.
  • Stir in oats, flax meal, and chocolate or carob chips.
  • Put the dough in the refrigerator for 30 minutes.
  • Grease baking sheet with organic coconut oil.
  • Use a large melon baller and put Tbsp. balls on the baking sheet.
  • Bake at 325◦F for 18 minutes
  • Makes 20-24 balls.

Notes

Note: To soak and sprout quinoa, put 1⁄2 cup of quinoa in a bowl and cover with 1 cup of filtered water. Let soak 8-12 hours. Drain and rinse. Spread into a colander over a bowl and cover with a light towel. Rinse twice a day and let sprout for about 24 hours or until little tails are the same size as the seed.
 

Do you want more free healthy recipes? Read more on my blog or purchase my ebooks to get in-depth knowledge on how to #readthelabel and understand what’s really IN your food. 

oats

Oats: Types, Health Benefits, And Easy Recipes

by breakfast, grains, health, oats, pantry

Winter is coming and those colder days seem like the perfect time for a bowl of oatmeal in the morning.  I frequently get questions wanting to know if oats are okay to eat.  The answer? It depends.

Oats have been consumed for more than 2000 years in many places around the world. There is good reason for this; it’s because of the many health benefits of this grain. Some people may not choose to consume oats because of concerns about carbohydrates. But as long as you do not have a sensitivity or a dietary protocol that calls for you to avoid them, oats are a wonderful food and are can be good for us. 

The health benefits of oats

Scientific studies of the health-beneficial properties of oats show the benefits of them can include:

  • the ability to reduce cholesterol
  • may help reduce cardiovascular disease
  • can help stabilize blood sugar
  • supportive for improved gut microbiota colonies
  • may help reduce obesity
  • possibly support reducing inflammation

Nutritionally oats provide manganese, selenium, tryptophan, phosphorus, magnesium, and several B vitamins. They even provide a modest amount of protein (6 g per cup). And they’re high in both soluble and insoluble fiber.

Soluble fiber is easily digested and helps the body by slowing down how quickly it can process simple starches and sugars. Soluble fiber also breaks down within the digestive tract, binding with cholesterol and thereby escorting it out of the body.

Insoluble fiber cannot be digested and helps to create bulkier stools which move through the system more quickly. They also help mitigate certain bile acids.

Do oats have gluten?

When it comes to oats there are two questions I get asked a lot

  1. Do oats have gluten
  2. What’s the difference between oats and barley

Oats and barley are not the same, they are two completely different grains.  Barley has gluten so if you have gluten intolerance issues or Celiac Disease (CD) you cannot eat it, ever. If you think you have CD, I encourage you to get genetically. If you do not test positive for Celiac Disease but feel that there is a gluten intolerance,  you’ll want to work with someone as you go through an elimination diet.

When it comes to oats all of the research I have found indicates that oats do not have gluten in them. However, they are frequently grown near wheat or processed in the same facility as wheat or transported with wheat. This means that cross-contamination is an issue.  For those with CD there are concerns that the proteins in oats may still present a problem.  It is recommended that they be added to the diet with caution and only after all CD symptoms are resolved and there has been adherence to a strict gluten free diet for at least six months

There are some companies that advertise gluten-free oats.  They keep separate gluten-free facilities if they happen to produce gluten-containing foods as well. If gluten is an issue for you it’s important to get certified gluten-free oats to be sure there’s no cross contamination.

Different kinds of oatstypes of oats

There are different forms of oats available, this is important to keep in mind when choosing which ones to eat.

Quick or instant oatmeal – this is not a good choice because the oats are rolled into flakes and then cut up broken down. This form of oatmeal goes through your body too quickly and can affect blood sugar levels. It's also highly processed which typically means less nutritious. This tends to be the type of oats present in those quick fix oatmeal packets.

Old fashioned or rolled oats – these are a good option. Some of the bran is removed during the rolling, or flaking process, but this is still a lower process version. It tends to be the one recommended for cereals, and for use in other recipes. Rolled oats may

 Oat groats – the groats are the whole grain, meaning they have all of the fiber and the beneficial germ. These take a long time to cook and are very chewy and dense.  Due to the high level of fiber these take a long time to cook.  The groats are also what is ground up and used to make oat flour.

Steel cut oats – these are sometimes also called Irish Oats. For steel-cut oats the groat has been cut apart into smaller pieces. Because it’s still very dense and not rolled, steel cut oats can take a while to cook, but not as long as groats.

Oat bran – the bran is the outer coating of the groat and has the most fiber. This is sometimes removed from the groat and packaged for use either as a cereal or to put into other recipes to increase the fiber content.

Recipes

One cup of oats per day is beneficial, especially if you have high cholesterol or are looking for foods to help stabilize blood sugar. Below are a few of my favorite recipes using oats.

Steel Cut Oats

Freydis' Fabulous Pudding

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Ingredients
  

  • 1 C. steel cut oatmeal
  • 4 C. water
  • 1 C. milk
  • 2 eggs
  • 1 C. sucanat
  • 2 T. butter
  • 1/2 t. ground cinnamon
  • 1/2 C. raisins

Instructions
 

  • Toast the oatmeal in a pan until lightly browned
  • Bring the water to a boil, add the oatmeal, reduce heat and cook 20 minutes until done
  • Preheat oven to 350 deg F
  • Oil the inside of a 1.5 quart baking dish
  • In a large bowl mix together milk, eggs, sucanat, butter and cinnamon
  • Add in raisins and oatmeal
  • Pour into baking dish
  • Bake 30-35 minutes until done
    Can be served warm, room temperature or cold. 
    Option:  Sometimes I vary this by substituting apple pie spice for the cinnamon and chopped dried apple for the raisins.
    Delicious! Enjoy!

If you’re looking for a quick and easy breakfast that’s ready when you wake up the solution is overnight oats.  This recipe goes together very easily and adds a little Greek yogurt for an extra protein boost.  The recipe can easily be doubled or tripled if there are multiple family members to feed or if you’re looking to get a head start on the next three days.

Oats Can Be A Healthy Choice

Blueberry Overnight Oats

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Ingredients
  

  • ⅓ cup old-fashioned oats
  • ⅓ cup plain organic, whole milk Greek yogurt
  • ⅓ cup plain almond milk
  • 1 tablespoon chia seeds
  • ½ tablespoon or honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ¼ cup organic blueberries

Instructions
 

  • In a medium mixing bowl combine oats, almond milk, chia seeds, yogurt, honey, and vanilla until fully combined
  • Cover the bowl and place in the refrigerator overnight
  • In the morning serve oatmeal into two containers
  • Top with cinnamon and blueberries
    Enjoy!

Cinnamon is a favorite way to flavor oatmeal.  This is a warm and simple way to start your day.  And as I know from when I had kids in the house, this recipe quadruples easily.  If you’re looking for a slightly more flavorful punch you can substitute pumpkin pie spice for the cinnamon. 

Simple Cinnamon Oatmeal

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Ingredients
  

  • ½ cup of water
  • ¾ cups old-fashioned rolled oats
  • ⅛ teaspoon salt
  • 1 cup almond milk
  • ¼ teaspoon real vanilla
  • 1 tablespoon organic butter
  • Toppings: cinnamon, maple syrup, and chopped almonds

Instructions
 

  • Put the water in a small pan and bring it to a boil
  • Add the oats, salt, and ¾ cup of milk
  • Reduce heat to a simmer for 4 - 5 minutes
  • Stir in the butter and remaining milk
  • Remove pan from heat and let the mixture cool slightly
  • Stir in vanilla, add toppings and serve

 

[expand title=”Sources”] 

Dioum, El Hadji M. et al. “Oats Lower Age-Related Systemic Chronic Inflammation (Iage) In Adults At Risk For Cardiovascular Disease”. Nutrients, vol 14, no. 21, 2022, p. 4471. MDPI AG, doi:10.3390/nu14214471.

 

Martinez-Villaluenga, C. and Penas, E. Health Benefits of Oat: Current Evidence and Molecular Mechanisms. Institute of Food Science. Technology and Nutrition (ICTAN-CSIC), Juan de la Cierva 3, 28006 Madrid, Spain. 23 January 2017. https://doi.org/10.1016/j.cofs.2017.01.004

 

Paudel, D.; Dhungana, B.; Caffe, M.; Krishnan, P. A Review of Health-Beneficial Properties of Oats. Foods 2021, 10, 2591. https://doi.org/10.3390/foods10112591

 

Spector Cohen, Inna et al. “To Be Oats Or Not To Be? An Update On The Ongoing Debate On Oats For Patients With Celiac Disease”. Frontiers In Pediatrics, vol 7, 2019. Frontiers Media SA, doi:10.3389/fped.2019.00384.

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instant pot rice pudding

Simple Instant Pot Rice Pudding

by grains, ,

A creamy, custardy Instant Pot rice pudding makes a wonderful and delicious dessert.  Paired with fresh berries, whipped cream, and a little spice, it’s a fabulous finish to a meal.  The best part is that it’s so easy to make in an Instant Pot that this might just become your favorite dessert. 

While you may think this one is a little strange because of the olive oil, it helps make the rice cook properly, and you won’t even notice the subtle undertones of olive oil once you’ve added the other ingredients.

It is important to use arborio rice for this recipe. It’s a short grain rise with wonderful qualities and is often used for making risotto.  In a rice pudding, it contributes that creamy quality which makes the dish to fabulous.

Simple Instant Pot Rice Pudding

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Prep Time 5 minutes
Cook Time 25 minutes
Servings 4 -6

Ingredients
  

  • 2 tablespoons extra virgin olive oil
  • 1 cup Arborio rice, rinsed and well drained
  • 2½ cup almond milk, divided
  • 2 tablespoons maple syrup
  • 1 ½ teaspoons real vanilla extract
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon salt
  • 2 large eggs

Instructions
 

  • Add olive oil to Instant Pot (IP) set to “Sauté”
  • Adjust the heat to normal, add rice and stir until well coated in oil and lightly toasted, about 2 minutes
  • Turn off IP off, add 2 cups almond milk, maple syrup, vanilla extra, cinnamon, nutmeg, and salt, stirring well to combine
  • Secure lid and lock into place, set to “Manual and “high” with cook time set to 10 minutes (be sure to set he pressure valve to “Sealing”
  • While IP is working whisk together eggs with ½ cup almond milk and set aside
  • When IP cooking is complete turn off IP, natural release for 15 minutes and then manual release remaining pressure
  • Unlock and take off lid
  • Remove one heaping tablespoon of the hot rice mixture, add it to the beaten eggs and stir well to combine and temper the mixture
  • Repeat with another spoonful of rice
  • Slowly whisk the tempered egg mixture into the rice mixture
  • Press “Saute” button and adjust heat to “normal”
  • Stir continually until pudding thickens and egg mixture is fully incorporated, about 3-4 minutes
  • Turn off IP and immediately remove liner pot to prevent possibility of scorching
  • Allow pudding to cool slightly
  • Transfer to serving dishes and either place in refrigerator to cool or serve immediately
  • This rice pudding can be served warm or chilled garnished with fresh fruit and a dollop of whipped cream
  • If desired drizzle with maple syrup
    Enjoy!

Should you do low FODMAP

Should You Try A Low FODMAP Diet?

by change, grains, health

What is a FODMAP?

FODMAP is an acronym used to identify a series of short-chain carbohydrates and sugar alcohols in foods that are either naturally occurring, or used as food additives. This acronym stands for:

Fermentable – these items are broken down by the bacteria in our large bowel
Oligosaccharides – “oligo” means “few”, “saccharide” means sugar. These are individual sugars which are chained together
Disaccharides – “di” means two meaning this is a molecule with two sugars
Monosaccharides –(non-intoxicating) sugar alcohols
And
Polyols – a form of carbohydrate that is only partially digested

Does your gut hurt?

Do you have significant digestive health issues? After you eat do you feel ill or very tired? Do you have cramps or other digestive health issues? If so you are probably one of the millions of people who struggle with some form of Irritable Bowel Syndrome (IBS). The causes of IBS are many and varied but the one thing that they all have in common is that they start in the gut. And many of these issues can be resolved by changing your diet. 

Some people with gut health issues may try a gluten-free diet. If that doesn’t quite seem to do the trick they then look at the possibility that it’s not the gluten but the glyphosate (the active ingredient in Roundup which is used to dry out crops before harvesting) that is the problem. So they avoid that. And while that often helps it may not be enough. If the issues are IBS, or if there are concerns about digestion in general, you may find that a low FODMAP diet is the answer.

Common Symptoms of Digestive Health Issues

While a low FODMAP diet can be a good choice for people with IBS or related issues, it can also be supportive for those with general digestive health problems. A low FODMAP diet does this by eliminating those foods which might be triggers. Some of the signs that you may want to consider this diet include:

  • Abdominal pain after eating
  • Bloating
  • Bowel Incontinence
  • Cramping
  • Regular Constipation or Diarrhea
  • Nausea or vomiting

Is your gut health getting worse?

Maybe you are one of those people who has had some form of mild digestive health issues for years. Or you’ve been diagnosed with IBS but it’s never been “that bad.” But your gut health has been getting worse lately. While there is always a possibility that this can be part of the aging process, it can also be due to your diet.

If you have regular bloating or stomach upset after eating but can’t identify what’s causing the problem, food journaling and a dietary change can be a good way to figure out what your triggering foods are. Part of the issue is that our meals are/should be made up of a variety of foods. This makes it difficult to pin down specifically which foods are causing the problem.

And while your gut health issues might be related to any of the common food allergens such as gluten, dairy, nuts, etc, it could also be other foods. Following a FODMAP diet removes these foods, plus others, from the diet while you work on restoring gut health.

If you enjoyed this article, please join my community to receive more information and special offers with my free newsletter, Food News You Can Use (I do the research so you don't have to). This concise, informative newsletter gives you updates you need to know about the ingredients for living a healthy life.

quinoa tabbouleh - delicious recipe

Quinoa Tabbouleh

by gluten free, grains, herbs and spices, protein, recipes, vegetarian

Tabbouleh is a Middle Eastern salad dish; it makes a great meal when paired with falafel (fried chickpea patties), dolmas (stuffed grape leaves), hummus and other Middle Eastern or Mediterranean food items. It's primary ingredient is cracked bulgur wheat, something that is not allowed for those who cannot eat gluten. In order to make a version of tabbouleh that would be suitable for a gluten free diet I've substituted quinoa as the base.

Quinoa is a gluten free grain.  Actually it's a pseudo-grain.  Quinoa has a lot of fiber, and is high in B vitamins, calcium and iron. It also has balanced amino acids which gives it a good protein profile. Before you use quinoa you'll need to wash it (unless you buy pre-washed).  This is because the outer coating has saponins on it. If they don't get washed off they will make the quinoa taste soapy. When cooking quinoa the ratio is pretty much the same as rice, two cups of water to one cup of grain, simmered for 14-18 minutes.

Most tabbouleh is made with parsley and mint.  In this recipe I exchanged the mint for cilantro which makes a delicious change and gives it a bit of a kick.  Rich in phytonutrients, fiber, iron and magnesium the cilantro adds even more to the nutrient profile of this recipe.

This is one of my family's favorite summertime recipes.  Easy to make it's delicious as a side dish or it makes a great part of a composed salad plate.

Quinoa Tabbouleh
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Ingredients
  1. 2 C. cooked quinoa
  2. 1 C. finely minced cilantro
  3. ½ C. minced parsley
  4. 1 clove garlic minced
  5. 1 t. sea salt
  6. 1 C. cherry tomatoes – halved
  7. 1 red pepper, small dice
  8. 3 scallions, mostly white part, minced
  9. 3 T. fresh lemon juice
  10. 2 T. olive oil
  11. ¼ C. pine nuts
Instructions
  1. Mix all ingredients together
  2. Stir well
  3. Add fresh ground pepper to the top
  4. Enjoy!
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
wheat gluten field

Glyphosate And Gluten

by food intolerance, grains, health

Glyphosate myths, facts and a reality check
by Sara Russell, Ph.D., NTP

I'm really glad that more and more people are learning of the dangers of glyphosate. 
Please remember that, no matter how awful glyphosate may be (and that's a whole lot of awful), it doesn't make everything else harmless. In this age of memes and click-bait titles, it’s easy to come to the wrong conclusion through reductive thinking processes. But for those with severe health problems, misconceptions about glyphosate may cause very grave harm.

Myth # 1: “It’s the glyphosate, not the gluten”

One common refrain that has been repeated over the past few years in various permutations is some variation on the theme of “It's not the wheat, it's the glyphosate” or “it's not the gluten, it's the glyphosate” and that because glyphosate is evil, people with celiac disease and other serious medical conditions who avoid gluten for health reasons can safely consume gluten-containing grains as long as they are organic and heirloom.

Myth #2 “Wheat in Italy and France is safe for everyone”

Another common myth is that if you're celiac or otherwise severely gluten-sensitive, eating a croissant or baguette while on vacation in Italy or France is fine because “their gluten is different” and “they don't use glyphosate in Europe…”

Did you know that 40% of the wheat consumed in Italy is imported from North America? And you may be surprised that glyphosate is actually pretty common in European agriculture, including Italian and French, although less widespread than in the US and of course not permitted in organic agriculture. If you digest your food better while on vacation, that's because you're more relaxed. Italy has an incredibly high rate of celiac disease, and while there are a few very sick celiac patients in Italy who still sneak wheat products here and there, most of them are smart enough to stick to their doctor's orders to consume a strictly gluten-free diet. The Italian government considers this such an important issue that each diagnosed celiac in Italy is given vouchers of 100 euro per month that are valid on specific gluten-free foods.

Myth #3: “If it’s bad for me, I’ll know right away”

A lot of celiac disease is “silent” – that means that many celiac people feel no immediate stereotypical gastrointestinal reaction in many cases and a significant number of people with celiac disease struggle with mysterious fatigue, nutritional deficiencies and neurological and/or psychological symptoms for decades before getting a diagnosis. Sometimes parents or even grandparents only get a diagnosis after a child in the family gets diagnosed.

Harmful rhetoric

While it's true that glyphosate is a poison for all of us, a lot of people are sensitive to gluten and/or allergic to gluten-containing foods, and I do think the line of thought that exaggerates the glyphosate piece is putting a lot of truly gluten-sensitive people at risk (including some celiac people who are being advised against all reason to consume gluten-containing organic and heirloom varieties of wheat). 
Yes, glyphosate (or stress, for that matter) can definitely accentuate the effect of gluten on weakened body barriers, but a body that has mounted an autoimmune or allergic response to gluten is a gluten-sensitive body in its own right.

Exceptions?

I think that only those people with a sub-clinical gluten sensitivity (not an allergy and not an autoimmune response to gluten or its components) may fit with the picture of a possible wheat intolerance being correctable by taking care to reduce glyphosate exposure. This doesn’t mean just switching to organic, heirloom wheat. It means avoiding environmental exposure from yard chemicals in your neighborhood. It means not living in an area where glyphosate is sprayed on crops. It means avoiding crops that are sprayed with glyphosate, including – sorry, everyone – wine. It means doing the long, hard, deep work of foundational healing before re-introducing possible trigger foods into your diet.

Toxicities are synergistic, not mutually exclusive

I feel that the line of saying “it's not the gluten, it's the glyphosate!” is a bit like saying, “It's not the mercury, it's the aluminum!” or “It's not the lead poisoning, it's the EMFs” – these are false dichotomies, which acknowledge one danger by denying another. Yet the effects of toxic exposures, allergies, autoimmunity are compounded and synergistic, not mutually exclusive.

 

Sara Russell is a Nutritional Therapy Practitioner who works remotely with clients worldwide, specializing in complex health conditions. Sara’s approach is client-centered, approaching each clients' health goals from a foundationally from a root-cause-oriented, bio-individual perspective. She resides in the Tuscan countryside with her husband and seven-year-old son. You can learn more about Sara’s work and read her blog at Build, Nurture, Restore. 

Pumpkin Oat Breakfast Bars

by baking, breakfast, gluten free, grains, oats, recipes, vegetarian,

My friend Erin recently shared this delicious recipe for a great on-the-go-snack bar. With pumpkins in season, it's easy enough to make your own puree. If you don't have the time or inclination to make your own, the canned stuff works just fine. A couple of words of caution, however, when choosing canned pumpkin:

  • It's best to use a brand that has a BPA free lining
  • Organic pumpkin is preferred
  • I highly recommend that you read the label and make sure that you are getting only 100% pumpkin. You don't need all those other ingredients.

These breakfast bars are fabulous for a quick breakfast, perfectly portable if you need to have breakfast on-the-go. And so tasty that they also make a great snack. If you'd like, add a serving of protein powder to make your bars even more nutritious. If you do add the protein powder you may find that you need just a Tablespoon or two of water so the mix isn't too dry.

Pumpkin Oat Breakfast Bars

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Ingredients
  

  • 3/4 cup pumpkin purée
  • 2 eggs
  • 1/4 cup organic butter or ghee at room temperature
  • 1 large or 2 small ripe bananas
  • 1/4 cup honey
  • 2 cups rolled oats (not the quick cook variety)
  • 1/2 cup pecans, chopped (you can also use walnuts or sunflower seeds)
  • 2 Tbsp shredded coconut, unsweetened
  • 1/4 cup oat bran (optional)
  • 1/2 tsp cinnamon, ground
  • pinch of Celtic sea salt
  • 1 Tbsp grated orange rind
  • 1/4 cup dried currants
  • 1/4 cup dried blueberries

Instructions
 

  • Measure out the 2 cups of oats and pour just enough warm water over them to cover them
    Soak for about 5 minutes while you’re mixing up the wet ingredients
    In a mixing bowl, stir together the pumpkin, eggs, butter or ghee, honey, and banana
    You may want to mash the banana before adding to the bowl if it's not really soft
    Before adding the oats, drain them well
  • Add the oats, nuts, coconut, oat bran, cinnamon, salt, orange rind, currants, and blueberries, and stir until ingredients are well combined (this step is where you would also add the protein powder, if using)
    Spread mixture into a lightly greased (butter, ghee or coconut oil) pan so the batter is no more than an inch or two deep. An 8” x 10” baking dish works well
    Bake in a 350 degree F. oven for 40-50 minutes, or until golden brown
    For very crisp bars, remove from the pan and cool completely on a wire rack
    Cut the bars when cool 

Gluten-free — Not All It’s Cracked Up To Be

by additives, gluten free, grains, grocery, ingredients, labeling, Uncategorized

Will eating a gluten free diet make you healthier? Not necessarily. While eating gluten free is necessary for those suffering from celiac disease, for the majority of people who don’t suffer from gluten intolerance it’s not necessary to go out of your way to avoid it. However doing a gluten elimination diet can help to determine if gluten sensitivity is an issue for you.

For the 1% of Americans who do suffer from celiac disease, it is critical to remove gluten from the diet completely. Otherwise it can cause damage to their small intestines as it is an autoimmune disease. A larger, growing percentage of the population are experiencing non-celiac gluten sensitivity. While they don't have damage to their small intestines, they can experience some symptoms similar to those with celiac disease.  These symptoms may include brain fog, bloating, fatigue, diarrhea, constipation, and more, all of which can be helped by removing gluten from the diet. Unfortunately however, a gluten free diet may be harmful to your health if you’re not careful as many gluten free items lack vitamins, minerals, and fiber. Not only that, but they often contain processed and or refined additives that can cause digestive upset.

According to a Consumers Report 2014 survey, approximately 25% of people questioned believed that gluten free foods have MORE vitamins and minerals than other foods. Many people simply think that eating gluten free is healthier. Because gluten free foods are usually highly processed, have less nutrition, and still contain unhealthy ingredients such as artificial colors , artificial flavors, additives, and preservatives, that may not be the case.

HIGHLY PROCESSED

Gluten is found in many whole grain products made from wheat, barley, rye, and spelt.  These grains are commonly found in many foods that we eat.  The gluten free alternatives for breads, pastas, cereals, pastries, and other processed foods are often made from highly processed alternatives such as starches, or flours from non-glutenous grains. They also usually contain fillers, extra fat, sugar, and/or sodium to replace the taste or texture of gluten. Whole grain products naturally contain vitamins, minerals, and fiber, highly processed food products however, do not have the same beneficial levels of these nutrients. If you’re trying to reduce the amount of gluten in your diet, aim for real, whole foods that are naturally gluten free such as quinoa, brown rice, lean meats, fruits, and vegetables.

LESS NUTRITION

Gluten free baked goods typically use flour replacements that provide less nutrition than whole grain flours. These replacements are usually low in nutrients and high in carbohydrates. Tapioca starch, cornstarch, and potato starch are three ingredients commonly used to replace wheat (or other glutenous grain) flour(s) in gluten free food items.

  • Tapioca starch – often used as a thickener, however it contains no nutritional benefits and is over 88% carbohydrates by weight.
  • Cornstarch – very low in dietary fiber and contains negligible amounts of vitamins and minerals. An added challenge with cornstarch is that the corn may be genetically modified which present additional health challenges.
  • Potato starch – frequently used as a thickener, contains little nutritional value while having a very high starch content. Another issue with potato starch is that potatoes are increasingly being genetically modified.  Currently there are five different varieties that have been modified.

DIGESTIVE UPSET

Gluten is a very important part of many food products, especially for bread. Gluten is like a “glue” that helps food products stick together so they aren’t crumbly and fall apart. The gluten in grains such as wheat allows it to rise and have a fluffy consistency rather than being dense and flat.  In order to compensate for the lack of “glue” in gluten-free products manufacturers use gums  to give the dough a sticky consistency. The most commonly used gums are xanthan gum (used as a thickener, emulsifier, and food stabilizer), guar gum (a thickening, stabilizing, suspending, and binding agent), and locust bean gum (used for thickening and gelling).  While these gums are generally safe for consumption, because they are mostly indigestible fiber they often cause side effects such as intestinal gas and bloating. Some of these additive gums, such as xanthan gum, can be sourced from corn or soy (two highly GMO crops) which would be another reason to avoid them.

LESS VITAMINS MORE SUGAR

Just because something is gluten free doesn’t mean it is a healthy choice, low in calories, or low in carbohydrates. Actually many processed gluten free foods are less healthy in that they have more calories and sugar than regular foods. Many gluten replacement foods are actually not only low in nutrients, they’re very high in carbohydrates.  Because these carbohydrates are highly processed they are foods that can have a significant impact on blood sugar levels.  This is a significant difference from gluten-free whole grain products such as quinoa or amaranth which, because they are whole grains, do not have the same effect on blood sugars.

As an example, a Consumer Reports comparison of a regular blueberry muffin with a gluten free blueberry muffin found that the gluten free muffin contained 30 more calories and 7 more grams of sugar.  

Regular muffin: 340 calories, 17 g fat, 24 g sugar
GF muffin:          370 calories, 13 g fat, 31 g sugar

Whole grains are a good source of many nutrients especially the B vitamins, iron, and fiber. It’s important to understand that even gluten free grains when consumed in their whole grain form provide a high level of nutrients.  It is the processing that damages, or reduces, the micronutrient levels while increasing carbohydrates.  Gluten-free grains include:  quinoa, teff, amaranth, rice, corn, millet, buckwheat, and oats.

Check out this slideshow of popular gluten-free food products

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ARTIFICIAL INGREDIENTS

Just because a food item is gluten free doesn’t mean that it is free from artificial colors, artificial ingredients, or preservatives. If you’re trying to eat gluten free, make sure you read the label. Rather than relying on gluten-free versions of cakes, cookies, crackers, cereals, and other starchy crutch foods, it is best to find whole foods that are naturally gluten free. Whole foods which aren’t processed are more likely be free from artificial additives.  It's important to remember that gluten-free isn’t the magic pill to a clean and healthy diet.  Choosing vegetables, whole grains, nuts and seeds, fruits, fish, and lean meats will provide the healthiest options.

Nordic Diet

by dairy, fats and oil, fruit, gluten free, gmo, grains, health, meat, probiotics, ,

There's a new diet trend that appears set to take the world by storm, the Nordic Diet. It appears to be a Scandinavian take on the concepts of the Mediterranean Diet.

According to a study published in The Journal of Internal Medicine, it lowered cholesterol and inflammation among study participants who followed the plan for 18 weeks.  Without a doubt, there will shortly be a book, a cookbook, several websites with recipes, and a new crowd of enthusiasts.  That's not necessarily a bad thing but it may not be the right thing for everyone.

The diet does allow for whole grains, primarily rye, barley, and oats, as well as low-fat dairy, fish, poultry, game meats (like moose), fruits, berries, vegetables, and canola oil. While new diet plans always garner a lot of excitement it's important to remember that there is no one size fits all diet. We are bio-individual creatures and what works for one person doesn't always work for another. If someone is gluten intolerant they need to avoid the rye and barley (and source gluten free oats) allowed in this nutritional plan. Just because it's part of the diet doesn't mean it's the right choice if your body can't handle it.

I do have a couple of thoughts about this diet and about food trends in general:

The Nordic Diet calls for canola oil.

In the United States this is not a good choice as the vast majority of it is contaminated by GMO. Some estimates of contamination and cross-contamination are so high that there are those who believe there is no unmodified canola to be found in the U.S.

The diet calls for low-fat dairy.

This is not a healthy option. Starting with the fact that dairy is one of our few food sources of vitamin D. Vitamin D is a fat-soluble vitamin (meaning it needs to be consumed with fat in order for the body to properly utilize it). Vitamin D is also important to help the body properly make use of calcium. When it comes to the old notion that high fat diets cause obesity, recent studies have shown that the opposite is true. In measured studies, those who consumed whole-milk dairy products had reduced risk for obesity.

The diet does not, as far as I've been able to find, specifically talk about sourcing of food.

While game meat is unlikely to be adulterated with added hormones, antibiotics, and pesticides, poultry and fish need to be sustainably sourced.  It's interesting to note that game meat in general may be gaining some prominence as people seek to avoid meat from animals raised in confined operations.

Vegetables and fruits still need to be sourced without pesticide residue and GMO contamination.

I imagine that there will be more of a call for root vegetables.  This is a good thing as root vegetables are high vitamins, beta-carotene, and fiber.  [side thought: I'm always surprised when I buy parsnips at the grocery store and the checkout clerk wants to know  what the "white carrots" are.]

Expectations

With food trends in general, I expect we'll face a year ahead with more, New, BETTER (read tongue in cheek) superfoods that convey all sorts of health benefits.  I'm not a huge fan of seeking those out and quite frankly we have superfoods that are local and easily accessible, there's no need to keep chasing the latest super ones.

I imagine there will still be some sort of push to get bugs onto the menu and into the grocery stores.  They're cheap and easy to raise, a quick, convenient source of protein.  I'm not a fan but that's a personal preference.  I also don't eat things like squid or eels that doesn't mean I think they're dangerous or bad for you.  With anything that we eat we have to look at how it's raised. Remember, you are what you eat includes whatever the animal you're eating ate.

I still believe there's not enough focus on fermented foods.  These are in a category referred to as functional foods, they have a specific health benefit.  In the case of fermented foods such as kefir, kombucha, and lacto-fermented vegetables they add beneficial probiotics to our intestinal tract, helping us to break down our food, boost our immune system and stay healthy.  While I see more and more evidence of some fermented foods I believe we would all benefit from eating more of them.  Ideally we'd learn how to make them at home.

I'd like to believe we'll continue to see a growing influence of tip-to-tail consumption that will encourage us to eat more fully from the whole animal.  Learning to eat organ meats again, consuming more bone broths, getting away from the white-meat-only-chicken-breast diet that so many of us have become accustomed to.

Whatever nutrition plan lies ahead, let's remember that we need to eat according to the needs of our bio-individual bodies.  Our dietary needs change over time.  We don't eat the same in our 40's as we did when we were a toddler or an adolescent.  But however we choose to eat, whatever we're eating, let's focus on clean, healthy, sustainably sourced foods rather than jumping from one popular diet plan to another.

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