Creamsicle Chia Oats with a Vanilla Pistachio Cream
I keep basic ingredients like plant-based milk, yogurt, oats, chia, basil, hemp, and flax seeds to get this job done efficiently. Having ingredients on hand streamlines the process making mealtime easier thus saving time, supporting healthier habits, and reducing stress in the kitchen. The proper ingredients are a huge timesaver and simplify meal prep, reducing the temptation to rely on overly processed convenience foods. This one’s a keeper. You must make the pistachio cream. Follow for more as I support your desire to eat cleaner and healthier.
Buckwheat and Roasted Vegetable Tabbouleh Salad
Whole-grain buckwheat is a good source of fiber and protein and includes all essential amino acids. Amino acids help build muscle and regulate immune function in addition to our precious hormones. The hulled buckwheat is like barley with a similar nutty and hearty flavor, but it’s void of gluten for those with sensitivities. Hulled buckwheat is also a great addition to a soup, stew, or porridge-type dish.I love this salad at more of a room temperature as I find the flavors pop when they are not as cold. If you are having this for dinner during the Reset phase, add a couple of olives or diced avocado for a balanced dinner option. Extras make a great lunch the next day.
Dysbiosis – Unhealthy Microbes, Illness, and The Perfect Storm
Dysbiosis – Unhealthy Microbes, Illness, and The Perfect Storm Just as a perfect storm results from combinations of climatic factors, complex gut conditions often arise from multiple advancing elements. Emphasizing the importance of diet, sleep hygiene, hydration, physical exercise, and stress reduction are manageable isolated points, but when combined and compromised, they become overwhelming. When rapidly escalated, these unforeseen interactions can have a destructive potential to our health and well-being. This underlines the urgency of addressing these issues to prevent any potential harm to our bodies. Highlighting the complexity of what several unresolved situations in our body can become is awareness. Dysbiosis, a term used to describe an imbalance in the gut microbiome, disrupts the microbiome’s health and is the perfect storm of ill health that can be avoided. This imbalance results from a reduction of beneficial microorganisms and an increase in harmful ones. These changes in crucial metabolic activity transform a once-healthy pattern into one associated with disease. The good news is that we can change the variables instead of band-aiding situations; we support our health by being prepared and responding appropriately. This empowerment to take control of our health is a significant accomplishment; keeping in tune with responsiveness to physical, mental, and emotional status is attention to self-care. Foundational health and what works specifically for your unique physiology is the journey that will aid in avoiding a downward spiral of ill-health-related complexities. Why is healing necessary for the gut? Stability comes from attention to the host; that’s you! When there is less diversity of good bacteria and an increase of harmful bacteria, disease comes knocking. This diversity in our gut microbiome is crucial for our health. Our gut microbiome contains a collection of microorganisms (bacteria) living together. Our microbiota is the specific type of bacteria existing in this habitat. The microbiota encompasses all living members that form the microbiome. Some bacteria are beneficial and essential for health and functions throughout our bodies. On the other hand, some forms of bacteria, such as viruses, although they are living organisms, do not belong. The main objective of a virus is to bring down the host. An elimination protocol, as outlined in Gut Driven, supports beneficial bacteria and creates a healing environment to crowd out harmful microbes, support immune response, and create habits to support health awareness. The recipes and suggested foods are curated carefully so any persistent symptoms are relieved in the process, with the hope of pinpointing trigger foods, potential intolerances, or root-cause issues. We tend to live with and normalize these symptoms for so long that we forget the feeling of enjoying foods and situations most take for granted. Many are inclined to villainize the foods that once nourished and brought them joy. One great example is the recent smear campaign against oats. Social media, misinformation, and many unwarranted claims have many missing out on the fact that oats are high in soluble fiber and antioxidants. They are also an excellent gut-friendly vehicle that allows for additional nutrients when consumed with fruits, seeds, and nuts, aiding in managing blood sugar throughout the day. Limited knowledge and lack of awareness lead to unnecessary avoidance. Misconceptions have us running from the numerous health benefits instead of getting to the root of the problem. Let’s keep an open mind, improve digestive health, enhance satiety, and reduce overall inflammation. Your gut environment has a profound influence on your health. For better or worse, it’s up to you. Need recipes? I’ve got you covered. Gut Driven breaks down the Reset and Maintenance stage, providing many recipes to jumpstart healing and techniques to incorporate these foods to support and sustain a healthy gut microbiome. Stay tuned, and I am eagerly getting ready to launch an all-new 21-day online program that works with the principles of Gut Driven. This program’s design is to give extra support to those reading my book but wanting enhanced direction, navigation, a more in-depth approach, and daily inspiration to jumpstart those goals. You will also be privy to new emerging information, tips, lifestyle habits, unpublished recipes, and strategies centered around making positive, sustainable change. You can take advantage of insightful guidance as per the success of the Gut Driven blueprint at a more affordable rate without compromising on quality. Your book is always there for reference materials, but critical points have been condensed and carefully crafted for success. By optimizing lifestyle modifications and digestive processes, you can tap into the potential of your gut health. Gut health is pivotal in nutrient absorption, immune function, cognitive regulation, and disease prevention. Ensure you will not be a victim of “perfect storm” advancements in ill health. Creating a “perfect synergy” of lifelong lifestyle modifications, balance, and attention to self-care practices establishes a solid footing of positive actions and habits, promoting optimal microbial functions and enhanced metabolic activity. With positive, optimal health and well-being, we can weather any storm in good health!
GF Goji Berry Chocolate Chip Cookies
When completely homemade is not available, let’s take a convenience item and increase the nutritional value of a chocolate chip cookie mix, have it stay somewhat unchanged, and enjoy a delicious treat you are proud of calling a healthier indulgence. A typical GF cookie mix would give you about 1 gram of protein and 1 gram of fiber per cookie with/ little nutrients (not very impressive). The guesswork of measuring saves time and mess plus looking for brands without no more than 10 ingredients is a plus (see notes below).With the following ingredients, I increased the protein to 2.3 grams and the fiber to 1.8 grams, not to mention the omega’s, calcium, iron, magnesium, folate, potassium, and manganese from these superfoods additions.
Buckwheat Ramen Noodle Stir-Fry
Buckwheat ramen noodles are a delicious, nutritious alternative to ramen noodles that are typically fried and void of nutrients. Buckwheat (wheat-free and derived from a plant in the rhubarb family) has a rich, nutty flavor and is high in protein and iron. They are easy to prepare and may end up a staple in your pantry. The vegetables can be changed to include any variety that holds up in a stir-fry.
Black Bean Soup
What better time than now to whip up a pot of soup? This simple hearty soup is loaded with soluble fiber our bodies need. Soluble fiber expands in our stomachs when consumed and sends satiety signals to our brains letting us know we are full. This fiber will keep you full and satisfied for hours. The insoluble fiber found in the vegetables in this recipe aids in proper digestion. Both fibers are important to keep your insulin working optimally. Additionally, you will not be looking to snack in between meals. Pair with a side salad, some avocado, sour cream, or baked tortilla chips.
Turmeric – The Power of the Golden Spice
Tapping Into a Spice Having Ancient Origins Turmeric’s history dates back thousands of years and spans various cultural regions. Aside from being a staple in their cuisine in ancient India, the spice’s medicinal value in Ayurvedic practices for its anti-inflammatory, antioxidant, and antimicrobial properties is exceptional. Turmeric was used to treat various ailments, including digestive disorders, skin conditions, and respiratory issues. Since then, it has spanned to other regions and become a crucial component touted for its healing properties in traditional medicine. In our modern times, turmeric has gained global popularity in the culinary health and wellness fields. Extensive scientific research has highlighted the benefits of the active compound curcumin, the active chemical composition in the root. Curcumin is responsible for most of turmeric’s health benefits, including its therapeutic and health-boosting qualities. Further experimentation has now integrated turmeric into the health and wellness world, supporting its traditional uses and praising its potential to treat arthritis, heart disease, cancer, and neurodegenerative disorders. This heightened awareness has led to an increased use of this ancient spice in supplements, health foods, and beverages. The culinary world has long praised turmeric’s use in curries, spice blends, and natural food coloring. Tips for Maximizing Turmeric Absorption: Adding a dash of black pepper with turmeric is recommended, as pepper enhances curcumin’s absorption. Consuming healthy fats increases the bioavailability: how the body uses the nutrient. Easy Ways to Use Turmeric: Golden milk Smoothies Turmeric Tea Curries and Soups Rice and Grains Salad Dressing or Vinaigrette Baked Good and Waffles Roasted Vegetables As a testament to its value and versatility, I’ve linked one of my newest recipes, Spiced Chocolate Cherry Chia Oats. This dish celebrates turmeric’s benefits as a natural remedy and treasured spice. I encourage you to experiment with turmeric in your cooking and discover your preferred ways to add a golden touch to the healthfulness of your meals. In good health!
GOLDEN MILK
Golden milk is a delicious beverage bursting with a wide range of benefits, including anti-inflammatory, antioxidant, digestive, immune-boosting, and brain health properties. Golden milk and its soothing spices can aid in relaxation and reduce inflammation and stress. Regular consumption supports overall health and well-being, making it a valuable addition to your daily routine. Don’t skip the black pepper as this spice is a great way to increase the absorption and wonderful benefits of turmeric.
CAULIFLOWER KIMCHI FRIED RICE
Let’s take your favorite kimchi and use it as the finishing touch to this yummy fried rice that is surprisingly, mostly riced cauliflower. Let’s consider why using riced cauliflower instead of traditional rice holds superior benefits. The higher fiber content aids in digestion, it’s rich in vitamins and minerals, and antioxidants will help fight inflammation and oxidative stress in the body. The texture is similar so let’s add in some complementary veggies along with a small amount of rice for those picky eaters and finish this off with your pick of kimchi because we are all in tune with the probiotic benefits kimchi offers.
KIMCHI PANCAKE
Dive into this flavorful and super easy pancake that can be eaten any time of the day with a few basic ingredients. It’s hot, spicy, sour, a little sweet and slightly salty. Eat this on its own or as a vehicle to compliment almost anything your creative brain craves. And make extras, you are going to fall in love with the flavors.