Gut Health Blog, Gluten Free and Grain Free recipes
These mini raw pecan pies are gluten free, grain free, dairy free, refined sugar free, and vegan …. and they also taste awesome!
The last few months I’ve loved experimenting with raw desserts and treats for my family. My latest kitchen obsession is experimenting with fillings made from blended nuts and coconut cream, (or even better – probiotic coconut cream yoghurt) and I’m so excited to bring you one of my favourite creations; these, date sweetened, raw pecan pies….
This year I spent a lot of my time creating recipes for other people which has been a lot of fun. Earlier this year, Luvele commissioned me to produce a recipe e-book to accompany their new range of yoghurt makers. I didn’t need much convincing! You all know how much I love my yoghurt.
There are 50 recipes in all in the e-book and this mango and cultured cream yogurt bark is close to my favourite. It doesn’t look too pretty – it’s a bit rustic and random – but it is a divine summer treat that tastes far more awesome than it looks!…
I just found out that my gut bacteria long for legumes!A few months ago, I had a lab look closely at the DNA of my gut bacteria. It might be surprising to you (as it was to me) to find the results came with some very specific and helpful dietary guidelines. Several gut bacteria were found at low levels. Based on this, it naturally followed that I should increase my intake of certain foods – especially lentils and beans.
I hadn’t eaten legumes for many years, so the results were spot on. But here’s the frustrating catch – I gave them up, not because I didn’t like them but because they caused me pain.
Like grains, legumes contain anti-nutrients (phytic acid and lectins) which are not only tough on a sensitive gut, but they bind the nutrients inside them, preventing you from absorbing them. Soaking, sprouting and culturing grain can reduce phytic acid and lectins, you can find out how to do that here.
In addition to the anti-nutrients, legumes are also FODMAPS, meaning that they contain a type of carbohydrate called galaco-ligosaccharides that can cause unpleasant digestive problems for some people, especially people who have IBS or a similar digestive problem known as SIBO.
But, I’ve given lentils and beans a bad rap for too long – so now it’s time to consider the benefits!…
Long before I knew (or cared to know) about gut healing or the significance of the gut microbiome I was clear I couldn’t tolerate legumes. I basically erased them all from my diet. I’ve barely touched them for over 20 years despite knowing many legumes are a permitted food on GAPS and SCD gut healing diets.
I know now though that whipping out these foods long term is not the best approach for optimum gut health. Why? Because our gut bugs need them. The fibre in lentils act as a prebiotic (food for the bacteria living in your gut), that help to improve and maintain a healthy and diverse gut flora. Without these foods certain bacteria starve and die off.
I’ve learnt that introducing small amounts of lentils or beans can build tolerance. Kind of like introducing sauerkraut or fermented foods for the first time. You can eat a spoon full daily or enjoy a small portion every week to manage symptoms. It may be necessary to work with a supportive health practitioner who specialises in IBS, FODMAPS and SIBO if you are similarly struggling with eating high fibre foods. …
GUEST POST BY REBECCA COOMES OF THE HEALTHY GUT
Do you have IBS or think you might have SIBO? Click over and read 7 Signs you may have SIBO
Eating with the seasons is something that we can tend to forget in this day and age of convenience. If you want strawberries out of season they are there on the shelf, shipped from far away and a harder on your wallet than when they are in season, but available all the same. Learning how to buy fruit and vegetables in season can appear daunting at first but in the longer term your wallet and your wellbeing will benefit.
Synchronising your diet with the seasons is certainly not a new concept, indeed it was a necessity for our ancestors. These days much of our food supply reflects the technological changes that have occurred in farming and food has been engineered for efficiency and convenience, rather than entrusted to nature and the seasons.…
Sometimes I need a healthy snack that is either going to last me the whole week or feed the masses. These nut and seed energy bars are just that.
My son is a big fan of puffed grain. He loves popcorn and only wishes I was the type of mum to make chocolate crackles. Ha, I’ve got to laugh at that, because there’s no chance of me making crackles. These nut and seed energy bars get his seal of approval though. They are padded out with puffed Amaranth and are a yummy compromise….
Don’t be like me and put off trying to make marshmallows. I promise you, there is nothing to fear. They are easier than you think and perfect to make with the kids – as long as you can keep their fingers out of the bowl. You’ll also likely be fighting over licking the beaters – the mixture tastes that good!
Don’t let your eyes deceive you; these strawberry marshmallows may not look confectionary pink but they are full of genuine strawberry flavour. If you want to pep up the pink, you can always add a few drops of ‘safe’ colouring but personally, I enjoy the rustic flecks of strawberry and their uncoated squishy goodness….
Every health conscious human seems to be sipping a turmeric latte right now, and for good reason. The fad might be new to your local café, but if you are of Indian decent, you’ll know this is something that has been popular for centuries.
Turmeric latte, or ‘golden milk’ as it is commonly known, need not be saved for your experienced barista; it’s a simple one pot elixir that can be made on your stove top in minutes and it’s caffeine-free.
This unique blend of spices have, bed time in mind. Similar in purpose to a soothing night time mug of hot chocolate, this turmeric latte aka, ‘Ayurvedic sleepy time moon milk’ is more than your average nightcap, however….
These are my jam-packed, high protein, super-food, paleo, meal-in-a-muffin recipe that everyone is guaranteed to love!
I’ve been playing around with this recipe for months. I ‘ve been perfecting it; holding out for that key ingredient. Finally, I’m sharing the recipe – which now has evolved to include collagen powder.…
Elderberries are considered one of the most therapeutic antiviral herbs on the planet!
Hippocrates, famously known as the ‘father of medicine,’ described the elderberry plant as his ‘medicine chest’ because of the many curative properties it had for addressing common health concerns.
Last week, my 11 year old son, Perry, got quite sick. It happened before my eyes – one minute he was chirpy and the next he was filling tissues, feeling hot and sweaty and not able to get out of bed. I assumed he was coming down with the flu, so I immediately jumped into kitchen healing mode. I popped on some of our favorite broth and then started researching one of my favorite subjects – GUMMIES! (I love cooking with gelatin) To get through the flu, my son needed some immune boosting jelly nuggets!…
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