Stewed apples for a happy gut!

Something as simple as stewed apple can be super helpful if you need to heal your gut:  🍏

That is something dr Michael Ash, a UK based osteopath, naturopath and nutritionist found out! 😎

He noticed with his patients that if they were eating stewed apples daily it changed their inflammatory lab markers 😮

People were able to lower their anti-inflammatory medication 🤩

Their gut was functioning better – happy poops! 💩

They lost weight 🙌

Their moods were uplifted 😊

And their gut bacteria showed a positive change 😍

If you’d like to check that I’m not talking rubbish, have a read here: https://www.clinicaleducation.org/…/is-this-a-perfect…/

You can download the recipe here:

So go and make yourself a big batch and eat it consistantly for a few weeks!

Have you tried it? Did you notice any changes? Let us know in the comments.

Apple and cinnamon yoghurt bowl

It’s fall and it’s apple time! Nothing reminds me more of autumn than the scent of apples and cinnamon…

I’m always so happy when the local apples are back! There are so many different kinds – much nicer than the always-the-same Gala’s that have been shipped all over the world.

I think this is a lovely fall breakfast that will keep you full for quite a few hours.

Let us know if you want to give it a try! You can download a PDF of the recipe here

Recipe: how to deconstruct a falafel

Who likes falafels? I do!

These deconstructed ones are much easier and quicker to make than the original ones and don’t need to be deep fried or oven baked.

Your beneficial gut microbes will love the chickpeas, onion, garlic and cumin – this recipe has lots of fiber!

There’s also a good amount of protein, it’s high in vitamin A and folate and it provides a third of your daily zinc requirement. Good to know in these times…

Oh, and this meal is great when your on a candida diet. What’s not to like about that!

You can use chickpeas from a tin but the tin lining contains BPA (read more about that here).

Using dried chickpeas takes a bit more time but is a lot cheaper and bypasses the whole BPA thing. In this hummus recipe I explain how to do it.

You can download and print this recipe here.

Are you going to give this recipe a try? Let us know in the comments!

BPA free is good, right? No it isn’t…

A couple of years ago I replaced all plastic bottles by BPA-free ones. I had heard that BPA is estrogenic, can disrupt your hormones and make you gain weight – yikes! So I thought BPA free plastic bottles were a safe option. Right? No they’re probably not…

BPA stands for bisphenol-A and is a synthetic compound you will find in many plastics, as well as in the lining of canned food containers.

It exhibits what is called ‘estrogenic activity’ which means that it can disrupt the beautiful and intricate system of your hormones.

When more people became aware of this, the industry had to shift. And voilá: the BPA free plastic was born.

But alas, it turns out that bisphenol-A isn’t the only bisphenol in the family. Many manufacturers simply swapped one bisphenol for another and started using BPS or BPF. So BPA free plastic is not a safe option!

Now even small concentrations of BPS and BPF disrupt the function of your cells in a way similar to BPA. So, BPA-free bottles are not the solution. And not many people are aware of this and that’s tricky… Because when something says it’s ‘free’ we think it’s safe… and it’s not!

On top of that: BPA is still around: in for instance

  • Items packaged in plastic containers
  • Canned foods
  • Personal care products
  • Feminine hygiene products
  • Thermal printer receipts
  • CDs and DVDs
  • Household electronics
  • Eyeglass lenses
  • Sports equipment
  • Dental filling sealants
So what can you do?
Glass storage containers are safe than BPA free ones

Although eradicating Bisphenol completely may be impossible, there are some effective ways to reduce your exposure:

  • Avoid packaged foods: Eat mostly fresh, whole foods. Stay away from canned foods or foods packaged in plastic containers labeled with recycling numbers 3 or 7 or the letters “PC.” Make your own hummus from dried chickpeas in stead of a can!
  • Drink from glass or steel bottles: Buy liquids that come in glass bottles instead of plastic bottles or cans, and use glass baby bottles instead of plastic ones. Now all our water bottles AND my water filter are made from steel!
  • Stay away from BPA products: as much as possible, limit your contact with receipts, as these contain high levels of BPA.
  • Be selective with toys: Make sure that plastic toys you buy for your children are made from BPA-free material — especially for toys your little ones are likely to chew or suck on.
  • Don’t heat or microwave plastic: Microwave and store food in glass rather than plastic.
  • Buy powdered infant formula: Some experts recommend powders over liquids from BPA containers, as liquid is likely to absorb more BPA from the container.

A simple crunchy snack: tamari roasted almonds

Today’s recipe is a simple, gluten and dairy free snack with only 2 ingredients!

These tamari roasted almonds are a healthy and delicious snack. They’re crunchy and salty and keep your blood sugar balanced.

They’re also a great addition to your lunch or dinner! Almonds have a good amount of plant based protein, fiber and healthy fats. On top of that they’re high in vitamin E and magnesium. And they’re gluten and dairy free.

You can download and print the recipe here

Tamari is the gluten free version of soya sauce – it’s made with only fermented soya beans, where as most soya sauces are made with soya beans and wheat. So if you like to keep it gluten free it’s important to read the label.

Nuts are nutritious and should be part of your diet – except of course when you’re allergic or sensitive to them. If you are, try tamari coating and roasting pumpkin seeds and sunflower seeds!

Because nuts and seeds can be high in calories and some are high in oxalates the advice is to not go crazy on them; keep it to 100 grams a day or less.

Do you eat nuts and seeds every day? Let us know in the comments!

10 minute gut healing jam

I used to make tons of jam from the berries in my garden. I had a recipe that used only half the sugar. But that’s still a lot of sugar. So I stopped doing that. And was looking for a way to make jam without a lot of sugar.

Now I make small batches with any kind of fruit available and use chia seeds to thicken it into a delicious jam. And this jam actually helps to keep your gut functioning well.

Berries are just great. They are loaded with anti-oxidants, have a good amount of plant nutrients, minerals and fiber and they help fight inflammation. Plus: the beneficial bacteria in your gut thrive on them.

More fiber, less sugar

Chia seeds also pack a nutritional punch. Almost all their carbs are fiber, they have a decent amount of protein ánd are high in Omega 3 fatty acids. I have not tried this yet but I think you could use the cheaper linseeds as well. They are just as amazing. I do think you need to use them freshly ground, so not whole.

I really love making this make jam without a lot of sugar!

Are you looking for more recipes? I post a weekly recipe on my blog.

Recipe

Ingredients:

  • 2 cups of berries, any kind. They can be fresh or frozen
  • 2 tbps of chia seeds
  • 1-2 tbsp of unrefined sweetener (maple syrup or raw honey work well)
  • 1 tbsp of freshly squeezed lemon (optional, depending on the tartness of the fruit)

How to do it:

  1. Heat fruit in a small saucepan over medium heat, stirring until the fruit is heated through and begins to break down and bubble. 
  2. Use a spoon or potato masher to mash the fruit to your desired consistency.
  3. Stir in the chia seeds and lemon juice. 
  4. Now add your sweetener to taste – but in moderation. Start with 1 tablespoon.
  5. Remove from heat and let cool for a bit. The jam will get thicker!
  6. Give the jam another good stir.  Then serve or transfer to a jar
  7. It keeps for up to 1 week in the fridge or , up to 3 months in the freezer.

Are oats gluten free? Yes and no…

I noticed in my practice that there is some confusion about gluten free grains. Many people think that oats are gluten free. And that gluten free oats are more processed than normal oats. So let’s look into the question: are oats gluten free?

One of the first things I advise clients with digestive issues is to eliminate gluten. And many of them start feeling a lot better! But it can be confusing. And hard. Because the rest of the world eats gluten, gluten is in almost every processed food and gluten containing foods are a big part of our social life. Think birthday cake, tea and biscuits and beer…

So are oats gluten free or not?

Well, technically oats are a gluten free grain. But they are usually grown in fields where they grow oats and glutenous grains (like wheat, rye and barley) in rotation. Which means that when there are still wheat kernels on the field from last year, they will grow wheat plants between the oats. So the oat harvest will probably have quite a bit of wheat in it as well.

Then when the oats are processed in a factory, guess what else gets processed there? Loads of wheat.

So oats in themselves are gluten free but are contaminated with (mostly) wheat. Oats that are marked ‘gluten free’ are the same oats, but they are grown in fields where they don’t grow gluten containing grain and processed away from wheat.

So yay! You can still have your porridge in the morning if you’re following a gluten free protocol. As long as it explicitly says they are gluten free. The same for oatcakes, oat biscuits, oat bars etc. Want to make your own oat bars? Here’s a recipe!

Which is great because oats are a very nutritious grain. They’re a good source of fiber, trace minerals and even plant-based protein. Eating gluten-free oatmeal regularly is a good way to obtain B vitamins, iron, magnesium and selenium.

If you want to know more about how to shop safely for gluten free, have a look at my blog about 9 Tips for Gluten Free Shopping

Date and tahini fudge

Here is a recipe for something sweet and delicious and satisfying that doesn’t have any refined sugar, gluten or dairy.

I found it in one of the great cookbooks by the sisters Hemsley and Hemsley Good and Simple and I often bring it to parties and potlucks – so I know I can have a really delicious dessert as well 🙂

H&H call it Fridge Fudge but I think it tastes more like halva, but less sweet. Anyway, it has some good fiber, lots of minerals from the sesame seeds and good fats from the tahini and the coconut oil.

It’s a really simple procedure and there’s one important thing to remember: it needs to stay cooled. As soon as you leave it on the table for longer than say twenty minutes, it starts getting too soft and it loses it’s bite. Still great taste though.

You will need a simple food processor. Now you don’t need a big and expensive one; for this recipe I use the one that came with my stick blender. If you don’t have one of these, I think it worth considering. I use it almost every day: to blend soups and sauces, make energy balls and chop onions and garlic very finely.

Recipe

Makes 12 – 15 small squares

  • 85 gr dates: use the cheaper ones that are a bit harder and dryer, like these. So not the more expensive and squishy Medjool dates…
  • 110 gr tahini (I used light tahini)
  • 2 tbsp coconut oil
  • a good pinch of sea salt
How to do it:
  • Put the dates (check for stones!), tahini, coconut oil and salt in the food processor
  • Process until you have a smooth mixture
  • Pour in a square or rectangular plastic tub
  • Put in the freezer for half an hour or in the fridge for an hour
  • Once hardened, tip it onto a cutting board and cut in small pieces (they are quite filling)
  • Eat straight out of the fridge or freezer and 
  • Enjoy!

Turmeric milk made my way

Golden or turmeric milk is a cow’s, nut or coconut milk, heated with a good amount of turmeric in it. I shouldn’t be saying this as a nutrition and herb expert because of it’s great properties, but… I didn’t like to drink it! The reason was that I used turmeric powder. That leaves you with quite a lot of bits in your milk and it has quite a strong bitter taste.

But now they’re selling fresh turmeric root in my local shop, so I decided to try again. Delicious! I loved it! Maybe you want to have a try as well.

Anti-inflammatory

Turmeric is well known for it’s anti-inflammatory properties. And this is not something woo woo to brush aside:  there are currently over 10,000 peer-reviewed articles published proving turmeric benefits, especially one of its renowned healing compounds, curcumin.

In several of those papers  the researchers  compared turmeric to conventional medicine, and found out it worked equally well or even better than the  pharmaceutical medication!

Recently turmeric has even been recognised for helping with depression!

Turmeric milk recipe

I like to use fresh ginger root in my turmeric milk as well, as it makes it nice and warming. And I do add a tiny bit of sweetener.

One warning: turmeric can stain your clothes yellow, so don’t wear your new white shirt and make sure you put on a apron!

Ingredients:

  • 1 tbsp grated fresh ginger
  • 1 tbsp grated fresh turmeric
  • Optional: a teaspoon of cinnamon
  • 1/2 mug of coconut milk from a can, full fat
  • 1/2 mug of water
  • Or; 1 mug of home made nut or seed milk
  • A tiny bit of sweetener: 3 drops of liquid stevia or a teaspoon of raw honey or maple syrup, optional

Steps

  • Put all your ingredients except for the sweetener in a saucepan
  • Heat gently until hot but not boiling
  • Leave it on a very low heat for 5 minutes
  • Pour through a tea strainer and add the sweetener if you want
  • Enjoy!

A basic hummus recipe: easy, delicious and versatile

Hummus is such a versatile and easy to make dish! I make this hummus recipe nearly every week because it’s a great one to have in my fridge in case of a snack attack. Or when the lunch of dinner I made is a bit bland or low in protein and healthy fats. This one is great for blood sugar and hormone balance!

It’s lovely as a snack with carrot, cucumber or bell pepper cut in sticks. A great one to bring with you when traveling as well!

Dried chickpeas vs cans

I use dried chickpeas, as ‘they’ use hormone balance disrupting Bisphenol-A (BPA) for the lining of the cans. Even the organic ones. Yikes! And I can’t find any beans in glass near to me. Anyway, cooking your chickpeas is easy peasy and cheap.

I start with a cup of dried chickpeas and soak them overnight with two tablespoons of apple cider vinegar. This makes them a lot easier to digest. In the morning I rinse them well and discard any dark ones. Then I gently cook them with some salt until they are firm and not mushy. It depends on their age how long it takes! If they are too firm, let them simmer for another half hour with the lid on.

This would give you enough to store some in the freezer so you’ll have enough for 3 or 4 batches of hummus!


Recipe

Serves 4
Ingredients:

  • 1 heaping cup of cooked chickpeas
  • 1 tbsp of fresh lemon juice. You can add more after tasting.
  • 1 big or two small garlic cloves
  • 1 level teaspoon ground cumin
  • ¼ tsp of salt
  • ½ cup of tahini
  • 4 tbsp of water
  • 2 tbsp of olive oil
  • optional: smoked paprika powder

You can use a small or big a food processor or a hand held blender for this. Don’t have any of these? No problem. You can also use a fork. Make sure you cut the garlic very finely or use garlic powder (1/4 tsp) to avoid having a big clump of raw garlic…

How to do it:

  1. Strain chickpeas
  2. Press or finely cut garlic
  3. Put chickpeas, salt, tahini, garlic, 1 tbsp of olive oil, 2 tbsp of water, cumin in food processor or container for blender.
  4. Blend and then taste! Make thinner with water and add salt, lemon, garlic or cumin to taste.
  5. Put in a bowl, drizzle the rest of the olive oil over it and shake some (smoked) paprika powder on for taste and beauty.