Probiotics- The “Good Guys” in Our Gut

Welcome to new Guest Blogger and Certified Holistic Nutrition Consultant, Brooke Kaufman.  I"m super excited to have Brooke on board, her philosophy and skills will be very helpful to the Tender Foodie Community.  Read more about her at the end of her article below.

Welcome Brooke!!

~Elisabeth Veltman

What is a Probiotic?

By Brooke Kaufman, Certified Holistic Nutrition Consultant

The word probiotic comes from the Latin root words – for (pro) and life (bio). Probiotics are good bacteria that live in our digestive system. For many of us, the idea that there are beneficial bacteria living inside of us sounds like an oxymoron. How can bacteria be good for us? The simple fact is that life would not be possible without these beneficial microbes. Your body contains about 100 trillion bacteria – about three pounds worth – which is more than 10 times the number of cells you have in your entire body! It's now quite clear that the type and quantity of micro-organisms in your gut interact with your body in many ways, and can either prevent or encourage the development of many diseases.

Are We "Too Clean"?

We (in the western world) have falsely come to learn that health is achieved through sanitization. We pasteurize our food, wash it with harsh chemicals, and irradiate it, then wash our hands with anti-bacterial soap before we eat. We seem to be in an eternal battle with microbes. When we begin to understand how vital they are to us, we can switch the focus from all-out war to a more balanced approach. We need to learn how to support the beneficial bacteria in our bodies, and let them do the work of keeping out the “bad guys”. It seems that the more we sterilize our lives and keep microbes out of our food and digestive systems, the less the chance that beneficial bacteria will be able to flourish, and the greater the chance that the more virulent, pathogenic types of bacteria will be able to set up shop in our gut. A simple case of not enough “good guys” to keep the “bad guys” in check is likely to develop.

The Role of Good Bacteria

Intestinal bacteria play an extremely important role in our immune system and overall health. They protect us from illness, enhance peristalsis, and manufacture many vitamins, including B-complex, folic acid and vitamin K.  They also protect the integrity of the intestinal lining, help prevent the colonization of pathogens, help maintain pH balance, and aid with digestion and detoxification.  

Types of Gut Loving Foods

So how do we get more beneficial bacteria in our digestive system? One of the best ways is to incorporate probiotics into our daily diets in the form of traditionally fermented foods, such as:

•    Naturally fermented sauerkraut or Kimchee
•    Natto (Japanese fermented soy)
•    Kefir water
•    Kombucha
•    Miso
•    Yogurt made from raw, organic milk (if you’re not lactose intolerant)

Recipe:  Raw, Fermented Sauerkraut

Making raw sauerkraut is a great way to start experimenting with preparing your own fermented foods because it is super easy and affordable. Conventionally-prepared sauerkraut is cooked in brine, and does not contain the beneficial bacteria that traditionally prepared, raw sauerkraut contains. Most natural food stores sell raw sauerkraut, which is a great option, though sometimes quite pricey. Here’s a simple recipe to start you off:
Raw Sauerkraut

Ingredients

1 head green cabbage
1 Tablespoon grated fresh ginger (optional)
2 carrots, grated (optional)
1 Tablespoon sea salt

Directions

1.    Grate or slice thinly the cabbage and pound with mallet to release the juices. Save the outer leaves of the cabbage and set aside.

2.    Shred the carrots and add to the cabbage. Mix in the ginger and salt.

3.    Place in a ceramic pot or glass container, like a large mason jar.

4.    Cover the mix with the saved outer leaves of the cabbage. Place a plate on top of the leaves. Put a 4 or 5 pound weight on the plate (a brick, a bottle of sand). Cover the container with a piece of cheesecloth and then with a loose lid.

5.     Leave at room temperature for 3-5 days, until desired taste is achieved. Then refrigerate.

6.    When ready, remove the lid and the outer leaves and discard. Store the kraut in the refrigerator in a glass jar. It can be used immediately and will continue to ferment as it ages.

When Is It Ready?

The kraut is "ready" when it suits your taste. You can let it go longer than I've indicated above, if you like a stronger flavor.  Then you discard the leaves on top, and put it an airtight jar. Refrigerating will slow, but will not completely stop the fermentation process. Sauerkraut will last a few weeks in the refrigerator.

You can put kholrabi in your sauerkraut, but you need the cabbage in as the main ingredient to get the fermentation going, since cabbage has bacteria already on it that aid in fermentation.

About Brooke

Brooke Kaufman is a Certified Holistic Nutrition Consultant who creates customized meal plans for her clients with multiple food allergies and intolerances. She enjoys helping people eat nourishing food that is easy to prepare and tastes delicious. She believes that having food allergies and intolerances can be a positive challenge that inspires creativity, and brings a higher level of awareness when it comes to what you put in your body. Brooke believes that when we deeply nourish ourselves inside and out, we can attain optimal health…which includes healing our damaged and inflamed digestive systems.

Brooke received her nutrition education at Bauman College, and has learned through her own personal experience with food intolerances, she also works as a cleanse coach for Cleanse Organic, a 28-day, guided whole food based cleansing program. 

Find her at:  Balance Within Nutrition

Sources:

http://mpkb.org/home/pathogenesis/microbiota

http://www.ncbi.nlm.nih.gov/pubmed/22781886

http://www.sciencedaily.com/releases/2004/02/040202064023.htm

http://www.naturalnews.com/probiotics.html

http://articles.mercola.com/sites/articles/archive/2012/04/02/crucial-role-of-microflora-in-health.aspx

Kyra's Perfect Gluten-Free Picnic

By Guest Blogger, Kyra Bussanich of Crave Bake Shop

My husband and I are both avid hikers, and because we are obsessed
with good food, a hike is an opportunity for a picnic. Food always
tastes better when you've physically exerted yourself, but it's not
necessary to travel far in order to enjoy a good picnic. A lot of
public parks have free summer concerts where you can bring food and a
cozy blanket and enjoy the live music.

I absolutely adore picnics! I prefer to spread a blanket out on the
grass and take off my shoes and squinch up my toes in the cool grass,
but in Portland it tends to rain--a lot--so sometimes we light candles
and have a picnic in our living room. Because I always get so excited
about the prospect of picnic dinner, I often end up overpacking and we
end up with enough food for 6 people in addition to us! It's a great
way to make friends (human or furry!) at parks.

Absolutely critical in our picnic dinner baskets:

• Manchego or Beechers Flagship cheese
• Quince paste (and a butter knife or cheese spreader)
• Pears
• Seedless grapes
• Cold turkey breast or fried chicken (we make our own chicken using a
• Combination of rice flour and erewhon corn flakes as a breading)
• Kalamata olives
• Baby carrots and boursin or rondele cheese
• Pinot gris
• Cheese board and slicer
• Wine bottle opener and glasses

A Few Dairy-Free Replacements

• Use roasted red pepper or garlic hummus for the baby carrots (in lieu of the boursin).
• Replace the cheeses with avocado and cucumber sandwiches.  Use the cukes as the "bread".
• Spread the avocado over Rudis toasted multigrain sandwich bread with roast beef or turkey and lettuce (see other ideas for using avocado as a dairy replacement)

Sometimes we'll add the Glutino Multigrain Crackers to our basket, but
there's always dessert.

Picnic Desserts (of Course)

Dairy free truffle brownies (see my recipe) travel really well; just wrap them
individually in waxed paper and store in a small container with firm
sides, or pack them on top of the picnic basket so as you're
unpacking, you can get excited about the dessert to follow the meal.

Other picnic treats that travel well: lemon bars or blackberry crumb
bars, or rice crispy bars (or my favorite: peanut butter fudge rice
crispy bars--the recipe will be in my upcoming cookbook). I also adore
chocolate-dipped strawberries, which are super easy and don't require
you to turn on the oven, which is a bonus if it is super hot out.

How to Make Chocolate Dipped Strawberries

Melt good-quality chocolate in a microwave-safe container at 15 second intervals, stirring in between each interval, until the chocolate is smooth. Then just dip your washed and dried strawberries into the chocolate and place on waxed paper or parchment paper and let the chocolate set.

A picnic basket isn't necessary: a small cooler, open top basket or
even a backpack will do!

About Kyra

Kyra BussanichKyra Bussanich is the owner of Crave Bake Shop, and the first gluten-free winner of the Food Network's Famed, "Cupcakes Wars".  Kyra graduated with honors from the prestigious Le Cordon Bleu patisserie program, which gave her a solid foundation of knowledge about classical French baking techniques which she was able to apply toward baking gluten-free.  Kyra was diagnosed with an auto-immune disorder when she was 20 years old. Part of staying healthy meant switching to a gluten-free diet, avoiding all wheat and overly processed foods. Whenever possible, she uses local ingredients, and serves customers with multiple allergies, as well.

Help! I'm Vegan and Can't Eat Soy. How Do I Get Enough Protein?

Getting Protein from Veggies, Seeds, & Fruit

Are you following a vegetarian or vegan diet and have found that you cannot tolerate soy products? Don’t worry--while soy products are high in protein and often considered a staple in vegetarian and vegan diets, you can absolutely get enough protein and variety without soy as part of your diet. 

The thing to keep in mind is that all foods, even fruit, contain a certain amount of protein. The key is to choose the foods that are highest in protein per serving in their category.

Here are 3 ways for a vegan to get enough protein without using soy products:

1. Beans are your Friend: With all of the soy products out there, it can be difficult to remember that soy is just a little ol’ bean. And just like soy, starchy beans, like pinto are a wonderful source of protein. While soy is the bean highest in protein content, fava beans, lentils, chickpeas, kidney beans and black beans are very close in their protein content per serving.
2. Go for High Protein Vegetables: Vegetables also contain protein. Peas, Broccoli, Spinach, Artichokes and Potatoes (yes, potatoes—isn’t that the best news?) all have a decent amount of protein per serving.
3. Hurray for Seeds: Some of the highest protein ‘grains’ aren’t grains at all—they are seeds. Quinoa, Buckwheat, Amaranth, Millet and Teff. All of these seeds have more protein per serving than rice.

Quinoa Pumpkin Seed Salad

Serves 4-6

This delicious, high-protein salad featuring quinoa and black beans is one of my most requested recipes. 

1 cup dry red quinoa, rinsed well (or 2 cups cooked red quinoa)

2 cups water

2 TBSP olive oil

2 TBSP lemon juice

1/2 teaspoon cumin

1/2 teaspoon chili powder

1/2 cup fresh cilantro, chopped

4 scallions, sliced

1 15-oz can black beans, drained

1 red bell pepper, diced

salt and pepper to taste

1/4 cup raw pumpkin seeds

In a saucepan, boil water and add quinoa, lower heat and simmer until water is absorbed and quinoa is tender, about 15 minutes.  Allow to cool at least to room temperature before continuing (or use precooked quinoa and skip this step).

In a bowl, whisk together oil, lemon juice, cumin, and chili powder. Pour over quinoa and stir in cilantro, scallions, beans and peppers, mixing thoroughly.  Season to taste with salt and pepper and refrigerate until service.  Right before serving, stir in pumpkin seeds.

About Chef Jenny Brewer

Jenny Brewer is a nutritionist and chef who teaches people how to cook healthy foods that taste delicious. Visit her site at www.jennybrewer.com for delicious healthy recipes, meal plans and cooking inspiration.

See More of Jenny's Posts

Not Your Mamma's Chocolate Mousse Tart (super allergen-free)

Black Bean and Sweet Potato Soup (Vegan, DF, GF, Soy-free, Nut-free)

Plans Your Meals, Change Your Life!

A Day of Meals for Tender Foodies!

Soy-, Dairy-, Gluten-, Nut-, and Egg-free

 

In keeping with the meal planning tips from Chef Jenny Brewer, here is the article I wrote for Women's Lifestyle Magazine's March Foodie issue.  This day of meals is free of the top 8 allergens and then some.

Variety is a "Must Have"

Variety is the spice of life.  Did you know that variety is also necessary for a healthy body? As we eat, each nutrient performs a set of very specific, highly complex tasks that keep us walking, talking and vibrant. Our bodies use magnesium, for instance, in over 300 biochemical reactions (according to The National Institutes of Health*).  

When you have multiple food allergies, it isn’t so easy to find the food that you need to be fabulous. You have to reject some habits and learn to cook new and different foods. Recipes that require no adaptation are scarce. Wouldn’t it be nice to have an entire day’s worth of recipes that are free of the top 8 most common allergens?  I asked Jenny Brewer, nutritionist and chef, to lend a hand in this delicious one-day meal plan.  Each recipe, even the dessert, is packed with nutrients.  Give it a try!

Quinoa Power Breakfast

From Elisabeth Veltman

See original post on tenderpalate.com


Prep Time:  5 Min.
Cook Time:  15 Min.
Serves:  2-4

Soak 1 cup of quinoa in water for 5 minutes. Run through a very fine strainer until the water is clear. Place quinoa into a medium to large saucepan. Add to 2 1/4 cups of water and bring the entire mixture to boil. Then cover and simmer for about 15 minutes. White halos will appear around the grains when the quinoa is done. Keep a little liquid in the cereal to soak up the flax seed.

Add in 1/2 cup of ground flax seed.
Add 1/4 tsp. nutmeg
1 tsp. cinnamon (add more, to taste)
Organic black raisins, organic dried cherries or cranberries
Continue cooking for 1 more minute until the flavors are mixed and the raisins warm.
Spoon into bowls with fresh strawberries, sliced (or your favorite fruit).
Top with 1 or 2 TBS of real maple syrup.  (Grade B or C.  No high fructose corn syrup should be anywhere on the label.)
 
Leftovers will keep 2-3 days. 

Black Bean & Sweet Potato Soup

From Chef Jenny Brewer

See original post on tenderpalate.com

Prep Time:  
20 Min.
Cook Time:  
35 Min.
Serves 6-8


1 Tablespoon olive oil
1 medium red onion, chopped
1 Anaheim pepper, chopped
2 cloves garlic, minced
2 sweet potatoes (1 1/2 lbs), peeled and cut into 1/2-inch cubes
1 28-can whole plum tomatoes
1-cup water or vegetable stock
2 15-ounce cans black beans, drained
1 dried chipotle pepper (smoked jalapeño), seeded and chopped (easiest to do with scissors)
1 tsp cumin
1 tsp chili powder
1/2 cup chopped fresh cilantro leaves

Warm the oil in a large pan over medium heat and add the onion, pepper, garlic, and sweet potato chunks. Sauté, stirring often, until onions are soft, about 5 minutes.
 Add the tomatoes, breaking them up with the back of a wooden spoon. Add water or stock, beans, chipotle, cumin, and chili powder, bring to boil, reduce heat to simmer, cover, and cook for 30 minutes, or until sweet potatoes are tender. Stir in cilantro and serve.

Lamb Chops

Adapted from About.com

See original post on tenderpalate.com

Prep Time: 12 Min.
Cook Time: 16 Min.
Yield: Serves 2 to 4


4 loin lamb chops, about 1 1/2 inches thick
½ cup olive oil
1/3 cup red wine vinegar
1 tablespoon dried rosemary
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp black pepper (optional)

 
Preparation:
Combine the vinegar, rosemary, garlic and salt in a large glass bowl (or an 8x8 shallow pan). Slowly drizzle and simultaneously which in the olive oil. Place chops in bowl and turn repeatedly to coat well. You could put all of the contents into a Ziploc bag, too. Cover and refrigerate for 4 to 12 hours. Once marinated, remove chops from fridge and bring to room temperature (15 minutes). Preheat grill or grill pan for medium-high heat. Remove chops from marinade and place on a lightly oiled grill rack. Cook for 8 minutes on each side. Remove from heat, and allow to rest for 3-5 minutes.  Serve.

Not Your Mama’s Chocolate Mousse Tart

From Chef Jenny Brewer

See the original post on tenderpalate.com

Crust

1 cup pumpkin seeds, toasted*
½ cup popped millet**
½ cup raisins
1/3 cup dates, pitted
2 Tablespoons ground flaxseed mixed with 4 Tablespoons water and left to gel for 3-5 minutes           
Pinch of salt
In a food processor bowl, pulse pumpkin seeds and millet until seeds are ground. Add raisins, dates and pinch of salt and chop until everything is ground together. Add in flax mixture and pulse until sticky. Wet your fingers and press the mixture into 8-inch pie pan and keep refrigerated while you prepare the filling.

Chocolate Mousse Filling

2 LARGE ripe Haas Avocados 
(if your avocados are small, add another avocado or more and adjust the ingredients, since avocados vary quite a bit in size.)
1/2 cup raw cacao powder or cocoa powder
3-4 TBS maple syrup (taste after 3 and add to taste)
1 TBS vanilla extract 
Puree all ingredients in a food processor until smooth.
Spread into crust and chill until ready to serve.

If you would like more naughtiness, double the filling for a more voluptuous tart.

*To toast pumpkin seeds, place them in a dry skillet over medium high heat, stirring until brown, about 5-7 minutes, being very careful not to burn.

**To pop millet, place in a dry, hot skillet over medium heat and stir constantly until you hear consistent popping.  Don’t burn.

Visit the recipes on www.tenderpalate.com for videos and more information.

About Elisabeth Veltman

Writer, owner of Blue Pearl Strategies, and lover of all culinary delights, Elisabeth is a Tender Foodie. She started The Tender Palate, a website for foodies with food allergies where she consults with experts from every area of the Tender Foodie life. She believes that everyone should live deliciously and have a healthy seat at the table. Find her at www.tenderpalate.com.

Plan Your Meals--Change Your Life! (plus a vegetarian chilli recipe)

Too Busy To Plan?  (Nah)

We all know that eating nourishing, healthy food can give us more energy and keep us feeling great in our bodies, yet have you found that the busy-ness of life got in the way of eating healthier? Have you ever felt so rushed for time that you ate something unhealthy just because it was convenient?  Isn’t it true that the times when we think we don’t have time to eat healthy are the times that we need healthy foods the most? The first way to start eating healthier is by planning out your meals and snacks for the week.

I truly believe that planning your meals is the key to making healthy eating a lifestyle instead of something you do occasionally. Planning meals can greatly reduce the stress in your life by preventing those last minute shopping expeditions or trips to the take out place down the street.  But more importantly, when you have healthy food to look forward to it becomes easier to make healthy food choices.  And when you make healthy food choices you feel better, increase your resistance to stress and have more energy to be active.

I know what some of you are thinking, but how much time is this going to take me? I suggest you INVEST 30 minutes at the beginning of each week to plan your meals and snacks and write your and shopping list for the week.  

Two Steps to Better Meal Plans

When deciding which meals and snacks to plan for, here are two things to keep in mind:

#1: Plan your meals according to how many nights you want to cook

Yes, you have to eat 7 days a week but you don’t have to cook everyday.  Instead of planning 7 nights of meals, getting overwhelmed and diving headfirst into a pizza, how about starting off with three?  This way, you can make large quantities and have a plan for your leftovers. No, putting them in a huge Tupperware container with a plate on top because you can’t find the lid is not a plan (am I the only one who has done this?).  Instead, take the time to separate out individual servings and freeze them for this week’s lunches or future dinners. 

Example

Night One: Vegetable Chili.  After dinner, pack up 2 containers of leftovers, keep one in the fridge and freeze one.

Night Two: Baked Potatoes with Vegetable Chili on top

Over the Weekend: Nachos made with the chili from the freezer

#2: Have a high protein refrigerator staple in the fridge.

Protein is what keeps us satisfied and keeps us from grabbing tons of food, yet it is typically the last thing (besides maybe broccoli?) that we reach for when we are really hungry. Be sure you have a high protein fridge staple, like hummus or pate that you can enjoy when you come home and are really hungry.  This way, instead of reaching for chips or cookies, you can have your delicious spread with some raw veggies as a powerful snack.

Example

Snack Planned in Advance:  Sunflower Seed Pate on cucumber slices—YUM!

Snack in the Moment:  Peanut butter spread on anything crunchy--even on stale rice cakes you found in the back of the pantry.  (Come on--admit it, I know it is not just me who has eaten this!)

Remember, planning your meals will insure you have satisfying, healthy food prepared and ready to go. This advanced planning will help you to make healthier choices when you are super hungry…a very good thing! 

Start with This Easy Recipe

Vegetable Chili

 Serves 6

This chili is easy to make, low in fat and loaded with protein and fiber.  It is inexpensive to make, filling and makes great leftovers.

1 Tablespoon olive oil

3 cloves garlic, minced

1 large onion, chopped

1 large green or red bell pepper, seeded and chopped

1 1/2 cups (about 4 ounces) fresh mushrooms, chopped

1 medium zucchini, diced

1 Tablespoon cumin powder

2 Tablespoons chili powder

2 chipotle peppers canned in adobo, minced

2 Tablespoons tomato paste (save rest of can in another container)

1 28-oz can diced tomatoes, not drained

1 15-ounce can red kidney beans, drained

1 15-ounce can black beans, drained

Salt and pepper to taste

Heat oil over medium heat in a large soup pot. Add garlic and onion; saute for a minute or two, then add peppers, mushrooms and zucchini, saute for a few more minutes, then add seasonings and tomato paste, stirring to make sure tomato paste is dissolved.

Add remaining ingredients, bring to a boil, reduce heat and simmer for 30-45 minutes (or longer, this is a great recipe for a crockpot!) and serve.

If you're thinking this kind of meal planning would take too much time, you might like to try my free meal plan which will make it easy for you to shop and cook healthy, delicious gluten and dairy free foods.  Allison from Santa Cruz recently tried it and says,

“I love this meal plan! My grocery bills have actually come DOWN, we’re eating healthier, and I don’t have to think about what I’m going to make every day- that part is done for me!”

About Chef Jenny Brewer

Chef Jenny Brewer is passionate about making healthy foods flavorful and fun. For free recipes and more meal plan information, visit www.jennybrewer.com.

More from Chef Jenny

Not Your Mamma's Chocolate Mousse Tart (super allergen-free)

Black Bean and Sweet Potato Soup (Vegan, DF, GF, Soy-free, Nut-free)