Plant-based Eating for a Healthier Planet

Happy Earth Day! What lifestyle changes are you making to help save our planet? You might be walking instead of driving to run errands or refashioning and recycling your house decors rather than trashing them. There is no change that is too small to make a difference in our environment!

The earth friendly changes I made consciously this past year include eating more plant-based food and reducing plastic bottles beyond disposable water bottles – think food containers and body care packaging. Eating more plant-based is not only better for the earth but it’s better for the body. Shifting to a plant-based diet contributes greatly to the reduction of greenhouse-gas emission. According to an Oxford University study, people who eat more than 0.1 kg (3.5 oz) of meat per day—about the size of a hamburger patty—generate 7.2 kg of carbon dioxide equivalent (CO2e) each day, while vegetarians and vegans generate 3.8 kg and 2.9 kg of CO2e, respectively. That means you can reduce your carbon foot print by more than 50% by eating a meatless meal. Just like any lifestyle change, it’s not easy to switch to a meatless diet overnight. You don’t have to go vegan if that’s not your thing. It doesn’t have to be all or nothing. Think of it as a sliding scale – the more plants you eat instead of meat the less CO2e is produced – and make that shift gradually!

As I push forward with my quest for a more plant-based diet, I want to share with you some flavorful and interesting ways to incorporate more grains, legumes, fruits and vegetables into every meal.

Have some fun making the shift to a plant-based diet

1. Explore some new plant-based foods

  • Try a new vegetable weekly. Don’t be intimidated just because you haven’t tasted or cooked it before. Check out your weekly farmer’s market for inspiration.
  • Buy fresh and seasonal to add interest and variety to your meals. Avoid processed plant-based food.
  • Experiment with high protein grains such as kamut, quinoa, spelt, teff, millet, and wild rice. They are easier to cook than you think. If you know how to cook rice, you can cook other grains.
Photo by Vie Studio on Pexels.com

2. Discover new seasonings

  • Use chopped fresh herbs, such as parsley, cilantro, and dill to flavor your grains
  • Add nuts and seeds to vegetables and grains for texture and taste.
  • Try spices from around the globe. You can learn a lot about cooking with spices from visiting a spice shop. If you don’t have one near you, try Oaktown Spice Shop (one of my fave) and they will ship your order to your door.
  • Sauce it up with tahini, hummus, sriracha, pesto, etc to heighten the flavor.
Photo by Karolina Grabowska on Pexels.com

3. Learn new cooking techniques

  • Checkout Instagram and YouTube for cooking demos to learn various cooking techniques.
  • Invest in a couple good cookbooks. One of my favorite cookbook by a fellow dietitian is Vegetable Cookbook for Vegetarians. It’s a perfect book for newcomers to the adventure land of vegetables. There are 200 recipes from artichokes to zucchini so you can be sure to find something new to try!
  • For plant-forward global recipes, I recommend Spicebox Kitchen, a new cookbook released in March, 2021 that throws a healthy twist to traditional recipes, such as whole wheat onion pancakes.

My Cooking Demo – an easy delicious plant-based meal


How Does a Virtual Cooking Class Work

I took my first virtual cooking class last Saturday night! It introduced me to the flavors of Ethiopia, a cuisine I don’t know much about but eager to discover. I learned a few lessons, beyond the cooking lesson that will help you have a better experience at your first or next virtual cooking class.

This cooking class, Cooking with Mekdes: An Ethiopian Experience, was a fundraiser to support Rare Trait Hope, a non-profit organization with a mission to develop a cure for Aspartylglucosaminuria (AGU), a fatal genetic neuro-degenerative disease. A friend in Canada adopted a little girl, Makeda from Ethiopia who was diagnosed with this rare disease at a very young age. Her mother hopes for a cure in Makeda’s lifetime! If you want to support this worthwhile cause , the recording of Cooking with Mekdes is still available.

Virtual cooking classes offer you the opportunity to learn new knowledge of various ethnic cuisines and develop new cooking techniques. When traveling is limited by the Pandemic, this is a fun and entertaining way to escape to all corners of the globe and taste local food without leaving your home.

Ethiopian dishes I made when Cooking with Mekdes

  • Ginger with Garlic Paste
  • Asa Tibs Wet
  • Green Lentil Salad
  • Gomen Wet

Steps to consider for a Zoom cooking class

  • Register for the class well in advance! Some cook-along classes limit the number of participants so the chef can interact with the participants online and provide some handholding throughout the class. Some classes are more instructor-centric and done in a demo style so there’s no cap for the number of attendees. You can still submit questions in the chat box but the instructor may not get to your questions. The class I attended was a hybrid where you can choose to cook-along live or just watch and cook later at your own speed.
  • Check if the class is recorded, just in case you can’t attend at the scheduled time. Most class organizer will email the recording to you if it’s available. Cooking along side a class recording may not have the same energy as cooking with a live class. But the upside with a recording is that you can pause, chop, eat and sip at your own pace. Cooking with a live class can be very fast-paced and even frantic at times, especially if you are not well prepared.
  • Get menu, recipes and grocery shopping list before your class. Be sure to allow adequate time to locate specialty ingredients if necessary. I registered for my class early which allow enough time for my friend to mail me the Ethiopian spices (ground rosemary, berbere, and koreima). Some online cooking classes may include pantry ingredients delivered to your door but be prepared to pay a higher price for that kind of service. Review the steps of the recipes to make sure you have cooking tools in you kitchen. This is especially true if you are cooking global cuisine where you may need tools like a paella pan, a clay pot or a steam basket.
  • Get a link for the zoom meeting. It should be sent to you at least a day or so before the class. Be sure you have great working wifi to avoid interruptions during your class. Log in at least 10 minutes before the scheduled class time to test the link and wifi to avoid any snafu. Set up your device in a place where you can see what the chef is doing as you cook. Test the volume to ensure you can hear well over cooking noises. Consider lighting and reflection on the screen of your device for image clarity. The set-up can be tricky depending on your kitchen space and configuration. I used a laptop so I was able to move it to various parts of the kitchen. Don’t forget to cover your keyboard to protect it from food and liquid spills.
  • Set up all the ingredients and tools needed for the recipes within your reach before the start of the class. You don’t want to be digging in the bottom cupboard for your lemon squeezer while the instructor is already onto the next step of the recipe . It’s ideal to pre-squeeze your lemons, prewash and slice or dice any meat and vegetables, and even precook some ingredients. I made the mistake of not reading through the recipe instruction for the lentil salad, calling for cooked lentils. Luckily, my cooking partner caught that step early in the class so I was able to cook the lentils in time for the salad. Having a friend as a sous chef was invaluable and loads of fun – highly recommend it!

Now that you are all set for your virtual cooking class, make yourself a cocktail or pour yourself a glass of wine. Relax and enjoy your culinary experience!


10 Foods To Eat in 2021 To Boost Your Immunity

We all know hindsight is 20/20! Well, Year 2020 has sure shown us that our health can be tenuous if we are not resilient. Individuals who are medically comprised and the elderly have been most vulnerable during the pandemic due to their weaken immune system.

Besides the obvious precautions of social distancing, wearing a mask, and diligent hand washing, what protects us most against COVID-19 is our body’s natural immune system. It is undeniable that our diet can influence our immunity significantly.

As we head into 2021, if you are going to set one new year’s resolution, let it be….. building a stronger immune system. Here are 10 foods that will boost your immunity:

1. Elderberries

The berries and flowers of elderberries, from the plant species Sambucus nigra, are loaded with immune-boosting antioxidants and vitamins. Elderberry, a strong anti-viral, is particularly effective at fighting upper respiratory infections. Fresh elderberries are not commonly sold in the grocery store but you can find elderberry tea and syrup at health food stores and online. There are other delicious uses for elderberries if you are willing to spending a little time in the kitchen.

2. Chocolate

Chocolate comes in many varieties but it is the dark chocolate that offers health benefits. Dark chocolate contains much higher levels of flavonoids, antioxidants that protect our cells from damage and inflammation.The darker the chocolate, the more antioxidants and less sugar. I suggest 70% cocoa or more but chocolate with much higher cocoa may taste too bitter for some. Dark chocolate bars make a good snack, as long as you keep moderation in mind.

3. Garlic

Garlic is widely used in many cuisines and it adds great flavor to food. Few of us think of its health benefits when we are savoring our garlic noodles but its immune-boosting properties come from a high concentration of sulfur-containing compounds, such as allicin. These compounds have been found to significantly reduce inflammation and protect against certain bacteria, such as Helicobacter pylori.

4. Ginger

Ginger has been used for thousands of years in the Far East for its medicinal properties. A pungent spice for both savory and sweet dishes, ginger has potent anti-inflammatory and anti-oxidant effects that are beneficial to a healthy immune system. Research has shown that ginger may inhibit certain inflammatory conditions such as arthritis, and other immune-related conditions, including allergies, asthma, and colds.

5. Turmeric

This golden yellow spice is a key ingredient in curry dishes and has been used for centuries in Ayurvedic medicine to treat a variety of inflammatory conditions, such as allergies, diabetes, and ulcers. Studies have shown that curcumin, the active compound in turmeric, may boost the immune system by activating certain immune cells and targeting proinflammatory cytokines. Cooking with turmeric is not complicated but do add some black pepper to enhance the absorption of curcumin.

6. Matcha Green Tea

Matcha is a fine bright-green powder produced by grounding young green tea leaves. Because of entire leave is used rather than steeping green tea leaves in water, Matcha can be as much as 3 times more concentrated in caffeine and flavonoids than green tea. These antioxidants support the immune system by protecting our cells against free radicals and oxidative damage. Matcha has an earthy, almost sweet, vegetal flavor. You just add boiling water to Matcha powder and stir. Beware of the added sugar when ordering Matcha in a cafe – an average cup at Starbucks has 30 grams of sugar!

Photo by Anna Tukhfatullina Food Photographer/Stylist on Pexels.com

7. Nuts

Nuts are among the best sources of vitamin E, a fat soluble antioxidant involved in immune function. Vitamin E has the ability to regulate the body’s immune system by stimulating the activity of natural killer cells, white blood cells involved in the innate immune response. The vitamin may reduce the risk of certain infections, including respiratory infections. In addition, vitamin E deficiency may result in an impaired immune response. Make sure your diet is adequate in vitamin E in by eating nuts, including almonds and hazelnuts, and other vitamin E-rich foods regularly.

8. Cruciferous vegetables

Cruciferous vegetables – kale, cabbage, collards, broccoli, Brussels sprouts, cauliflower, and mustard greens – provide sulfur-containing compounds, as well as vitamins, minerals, fiber, and phytonutrients. Research suggests that cruciferous vegetables may support immune health by reducing the risk of certain cancers, such as gastric and prostate cancers, as well as by exerting anti-microbial activity, which may protect against gastrointestinal infections.

9. Fatty Fish

Fatty fish is rich in omega-3 fatty acids, specially omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have anti-inflammatory properties such as reducing the levels of pro-inflammatory omega-6 fatty acids involved in heart disease and arthritis. Best sources of omega-3s are wild salmon, sardines, herring, and anchovies.

Wild Salmon

10. Fennel

Aside from its many culinary uses, fennel and its seeds offer many immune-boosting properties. Research has shown that fennel has anti-microbial and anti-viral activity, and has the potential to protect against infections and various gastrointestinal conditions. Both the fennel and its seeds are low in calories but high in fiber, vitamins, and minerals including calcium, potassium, and phosphorus. To reap the health benefits of fennel, try incorporating raw fennel bulb into your salads or using the seeds to flavor soups, broths, baked goods, and fish dishes.

Take Action

Our body’s incredible immune system is designed to protect us from harmful threats in our surrounding. Although It will flight foreign invaders with specific inflammatory responses, what makes people sick is a combination of environmental exposure and their level of resilience. Why not eat delicious healthy foods to show some support for your disease-fighting cells!


How to Lighten Up a Traditional Thanksgiving Dinner

Many of us love a traditional Thanksgiving meal because it brings comfort and warm memories of our family. However if you have been working hard to reduce fat and sugar intake to achieve better health, it can be stressful when faced with excessive amount of food that doesn’t fit into your diet. What is one to do?

First and foremost, don’t set yourself up with unrealistic expectation of restricting yourself on Thanksgiving. It is only once a year so keep it in perspective. Instead, take control and modify how you make these traditional holiday dishes so you can enjoy them guilt free. Here are some ways to cut fat and sugar without sacrificing the classic taste of a Thanksgiving dinner:

Roast turkey 

Buy a fresh turkey, organic if possible, for better flavor and texture than a previously frozen  one. Choose a plain bird over a self-basting one to lower the sodium content. To ensure a moist turkey, bake unstuffed, leave the skin on while roasting and remove from the oven when internal temperature reaches 170 degrees in the breast. A 3.5 ounce serving of breast meat without skin has less than a gram of fat. 

Gravy

Use a gravy cup or refrigerate the pan juices (to harden the fat) and skim the fat off before making gravy. Save around 56 grams of fat per cup!

Dressing

Use a little less bread and add more onions, celery, vegetables or even fruits such as cranberries and apples.

Candied yams

Cut back on the fat and sugar by leaving out the butter and marshmallows. Sweeten with fruit juice, such as apple, and flavor with cinnamon and nutmeg. 

Green bean casserole

Cook fresh green beans with chunks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.

Mashed potatoes 

Use low-fat buttermilk, garlic powder and a little aged parmesan cheese instead of whole milk, and butter. It will be just as creamy and even more flavorful with the cheese.

Bread

Stick with plain sourdough baguette rather than cornbread or buttery dinner roles. Slice the bread into smaller pieces.

Dessert

Serve some attractive and delicious fruit, such as persimmon and kiwi along side a classic Thanksgiving dessert so you have choices. Try this Light Pumpkin Pie recipe which has 1/2 the calories of a regular pie.

Photo by Kasumi Loffler on Pexels.com

Light Pumpkin Pie

  • Difficulty: Easy
  • Print

Ingredients

  • 1 cup ginger snaps
  • 16 oz. can pumpkin
  • 1/2 cup egg whites (about 4)
  • 1/2 cup sugar
  • 2 tsp. pumkin pie spice (cinnamon, ginger, cloves)
  • 12 oz. can evaporated skim milk

Directions

Preheat the oven to 350F. Grind the cookies in a food processor. Lightly spray a 9” pie pan with vegetable cooking spray. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust. Bake for approximately 45 minutes or until knife inserted in center comes out clean.

Nutrition


Per Serving: 165 calories; 1.5 g fat; 32 g carbohydrates; 6 g protein; 1.5 mg cholesterol; 170 mg sodium.

Outdoor Cooking Made Easy and Gourmet

Cooking in the great outdoors without your usual kitchen essentials can be intimidating! You might be tempted to default to some basic dishes like chili, soups, and stews because you can cook ahead, freeze and just reheat when it’s time to eat. But with a few easy tricks and some great recipes, you can whip up gourmet and even exotic dishes in the wilderness without much fuss.

Last weekend, we joined a few friends on the South Fork of the American river for a kayak/raft trip. Part of this boating trip involved camping on the side of the river – all part of the outdoor experience! Honestly, I am not a “roughing it” kind of girl but I am a lover of a good outdoor adventure! Just because we were camping, it didn’t mean we had to settle for canned beans and weenies by the camp fire. With my passion for food and wellness, my husband has come to expect delicious healthy food anytime I cook, in and out of my own kitchen. I created 2 recipes that are easy to pull off anywhere as long as you have a heating element and a cast iron pan or a Dutch oven.

Preparing the dish ahead

  1. Slice and dice at home with your chef’s knife to make it fast and easy.
  2. Marinade and season the meat ahead.
  3. Pre-measure and package seasonings and herbs for finishing touches.
  4. Precook ingredients partially.
  5. Assemble the dish as much as possible without affecting taste and texture of the final product.
  6. Chill all perishable ingredients separately to avoid co-mingling different flavors.
Pear and Fig Gorgonzola Torte

Pear and Fig Gorgonzola Torte

  • Servings: 4-6
  • Difficulty: Easy
  • Print

Ingredients

  • 1 8-inch cornmeal crust (Vicolo)
  • 1/4 cup gorgonzola cheese
  • 1 large pear
  • 3-4 fresh figs
  • Balsamic glaze (Trader Joe’s)

Directions

  1. Warm gorgonzola cheese slight on the stove or microwave to soften.
  2. Spread the cheese on the cornmeal crust to cover the base. Wrap the crust with foil and keep chilled.
  3. When ready to cook, remove foil and place the cornmeal crust on a cast iron skillet or a Dutch oven. Thinly slice pear and figs lengthwise (do not do ahead to avoid discoloration). Arrange slices of pear and fig in alternating pattern on top of cheese.
  4. Cook covered with a lid or foil on a camp stove or fire over medium high heat for 10-15 minutes or until cheese is melted. You can also cook this in your oven or gas grill at 400F when at home.
  5. Drizzle the torte with balsamic glaze before serving.

Asian Soup Noodles

Asian Noodle Soup

  • Difficulty: Easy
  • Print

Ingredients

  • 1 small yellow onion, thinly sliced
  • 1/2 lb. ground pork
  • 1 block (3.5 oz.) Organic Baked Tofu, teriyaki flavor, julienne cut
  • 2 carrots, julienne cut
  • 1/4 lb. sugar snap peas
  • 2 Tbsp. olive oil
  • Salt to taste
  • 1 Tbsp. soy sauce
  • 1 lb. dry Asian noodles (wheat or rice)
  • 4 green onions, chopped
  • 2 (1-quart) boxes of chicken broth (Pacific organic bone broth)

Directions

  1. Precook meat and vegetables at home according to directions below and store in a container or freezer bag and keep chilled.
  2. Sauté yellow onion in oil.
  3. Add ground pork and cook until no longer pink.
  4. Season with salt and soy sauce.
  5. Add carrot and cook until almost tender.
  6. Add sugar snap peas and cook for a minute but still crisp.
  7. Cook noodles according to package directions and do not overcook. Store in a container or freezer bag and keep chilled.
  8. When ready to eat, bring chicken broth to a boil in a cast iron skillet or Dutch oven. Add meat and vegetable mixture to the broth and bring it back to boil.
  9. To serve, place a small amount of cooked noodles in each serving bowl and ladle soup over noodles. The soup will heat up the noodles. Do not add noodles to the soup in the skillet because it will absorb too much liquid.
  10. sprinkle chopped green onions on top of soup to garnish.


Sheet Pan Butternut Squash Frittata – Fast and Easy

A simple one pan dish is a dream for any busy parent! If you haven’t tried making a sheet pan meal, just be warned that there’s no going back once you do because it’s so fast and easy. Imagine cooking a delicious meal, seemingly gourmet, all on a half-sheet baking pan in the oven with little fuss. However, there are a few simple rules – right type of pan, lining the pan, sequencing cook time, and seasonings – that will ensure a home run! I am sharing a seasonal recipe from my Healthydigs Meal Plan Program that is nutritious and gluten-free. Enjoy it for breakfast, lunch or dinner!


Boost Your Collagen with Bone Broth and More!

Bone broth is all the rage for a good reason! It is a great source of collagen and contains many other nutrients your body needs to make collagen. 

But what exactly is collagen? Collagen is the primary structural protein in the body, essentially acting like the “glue” that holds us together. You can say it has form and function in our body such as providing elasticity and strength to our skin, repairing and replacing skin cells, and maintaining the health of joints, bones, ligaments, tendons, hair, skin, and nails.

With all these essential functions in the body, no wonder bone broth is popular with health enthusiasts as the new health food. But the fact is that bone broth has been around for thousands of years in Asia. For those who grew up with grandparents or just older parents from the old world, bone broth was likely a part of your diet, like it was for me. As a child, my mother made bone broth frequently and touted its goodness to entice me. I didn’t really understand all the benefits then but her bone broth did taste pretty good!

There is nothing complicated about making bone broth. Just simmer your bones of choice (chicken, beef, turkey, or fish) covered, over low heat for 48 hours. This will extract the most collagen and nutrients from the bones. A slow cooker works well if you don’t want to leave the stove on overnight. Once the broth has finished cooking, transfer to glass jars, let cool, and refrigerate or freeze. As the broth cools, you will notice a layer of gelatin forming. This is a good sign as the gelatin layer is the main source of collagen in bone broth, so be sure to keep it!

Here are some helpful tips to make your bone broth extra healthy and delicious: 

● Although not necessary, roasting your bones before simmering can improve the flavor of the broth.

● Since toxins are stored in fat and bone broth contains a lot of it, quality is key when purchasing bones. Look for bones from “organic”, “sustainable”, “grass-fed”, “pasture-raised”, and/or “free-range” sources.

● Add various organic vegetables, herbs, and spices to your broth for more flavor and nutrients. This is a great way to use up vegetable scraps like onion peels and carrot tops that you might normally throw away. Be creative and experiment with different seasonings to make your own signature bone broth!

● Add 1-2 tbsp of apple cider vinegar to your pot to give it a slightly acidic taste and assist with breaking down the bones.

If you are not a fan of bone broth or prefer not to eat meat, there are other ways to increase your collagen in the body by eating foods with collagen-boosting nutrients. Below are the top nutrients for supporting collagen formation:

NutrientFood Sources
ProlineEgg whites, meat, cheese, and soy
GlycineFish, meat, dairy, spinach, kale, cabbage, cauliflower, pumpkin, banana, and kiwi
HydroxyprolineMeat, fish, eggs, carob seeds, alfalfa sprouts
Vitamin CCitrus fruits, kiwi, strawberries, bell peppers, broccoli, and kale
Anthocyanins and antioxidantsBerries, herbs and spices such as oregano, rosemary, cinnamon, and turmeric
CopperBeef liver, sunflower seeds, cashews, chickpeas, lentils, dark chocolate, hazelnuts
SulfurGarlic, onions, egg yolk, cruciferous vegetables
Vitamin B6Chickpeas, meat, fish, potatoes, bananas, bulgur


How to Make A Virtual Dinner Party Easy with a Delicious Menu!

Don’t sweat over the menu and the logistics of a virtual dinner party! Remember the goal is to have some fun with your friends. My husband and I had a great time last night with 2 of our dearest foodie friends in Canada. That’s the beauty of a virtual dinner – sharing a meal in California and British Columbia at the same time! The border between US and Canada has been closed since March and it’s not likely to open anytime soon, so we were thrilled to find a way to cook and drink “together” again. Virtual dinner parties, like many behaviors (online shopping is a good example) that started out of necessity during the pandemic will likely continue.

The key is to keep it simple! We just used FaceTime so we didn’t get frustrated setting up new technology unfamiliar to us. My husband put a standing pork roast on the grill rotisserie so it didn’t need much attention while cooking – leaving more time to socialize. I wanted to share a seasonal dish that is interesting and vegetarian but also easy to cook at the same time. I found the perfect recipe – Grilled peach Salad with Halloumi – in my Healthydigs Refresh Meal Plan Program. Click the link to find many more delicious recipes like this. If you haven’t grilled peaches and Halloumi cheese before, this is a must! This dish satisfies all five tastes – sweet, sour, bitter, salty and umami – of the tongue. I prepared all the ingredients ahead of time and then just grilled the peaches and Halloumi cheese for 5 minutes before plating. This was our first virtual dinner party and there will be many more to come, pandemic or not!


Five Easy Ways to Heal your Microbiome

What is Microbiome and why is it important to our health? I put these questions to my esteemed colleague, Lori Shore-Mouratoff, MD, at Cornerstone Integrative Medicine Clinic in Oakland, CA. This is what she shared with me:

Our body is host to trillions of bacteria, yeast and viruses that make up our microbiome. These organisms are responsible for helping us utilize and make vitamins, detoxify our bodies and maintain the integrity of our intestinal lining to prevent food sensitivities. Poor food choices, medications, stress, and lack of sleep can create an imbalance in the composition of these organisms causing gastrointestinal symptoms, joint pain, eczema, hormonal imbalance, obesity and brain fog.

Clearly, improving the health of your microbiome is vital to your well-being! Below are 5 lifestyle hacks Dr. Lori Shore-Mouratoff recommended :

1. Eat prebiotics that support favorable organisms

Inulin-type fructans modulate appetite, improve inflammatory bowel diseases, decrease colon cancer risk, increase absorption of minerals and vitamins and affect lipid metabolism by supporting the population and function of bifidobacteria and butyrate .

Foods containing inulin-type fructans for gut health:
LeeksRyeBarley
Chicory rootsOnionAsparagus
BananaGarlic Artichokes

Butyrate is an essential metabolite in the human colon, responsible for maintenance of the gut barrier, with immunomodulatory and anti-inflammatory properties.

Foods that support butyrate forming bacteria in your colon:
Whole Grains: Brown rice, whole gluten free oats, barley, rye, quinoa, buckwheat
Legumes: Lentils, chickpeas, kidney beans, pinto beans, mung beans, adzuki beans
Fruits and Vegetables: Leafy greens, apples, kiwi, berries, bananas, citrus

2. Increase polyphenols in your food plan

Polyphenols increase the amount of healthy bacteria in the gut, such as Lactobacillus and Bifidobacteria and also inhibit growth of potentially pathogenic bacteria.

Polyphenol Rich Foods:
Black elderberryGround flax seeds (Fresh)Pecans
Black currantDark ChocolatePrunes
BlueberryChestnutRed Currants
Globe artichoke headsBlack TeaPeach
CoffeeGreen TeaGreen Olives
CherryAppleRed Onion
StrawberryHazelnutGreen Grapes
BlackberryRed wineShallots
PlumBlack OlivesRed Chicory
RaspberrySpinachBroccoli

3. Eat fermented food everyday

Fermented foods are rich in probiotics and good bacteria . Try to include them in your meals daily!

Unsweetened yogurtKimchi
KefirTempeh
PicklesMiso
SauerkrautKombucha

4. Avoid the items that are harmful to beneficial bacteria

  • Trans fat, a.k.a partially hydrogenated oil
  • Sugar
  • High fructose corn syrup
  • Artificial sweeteners
  • Food additives
  • Processed food
  • Pesticides and chemicals

5. Reduce Stress

  • Try Restorative Exercises like Yoga, QiGong and TaiChi.
  • Start a meditation practice
  • Deep breathing: rub a drop of cedarwood, lavender or chamomile essential oils on your hands then inhale
  • Get enough sleep
  • Take a walk outside in nature
  • Increase your social connections
  • Engage in your community

.


Egg-free Apple Muffins – Make them Nutritious and Impactful!

Have you been baking more during the pandemic? Me too! No doubt we are all deriving comfort from our food during this turbulent time. The strong emotional connection to food is well established by researchers so why fight it. Instead of worrying about the excessive consumption of sweet treats, why not take this opportunity to improve your baking skills and the nutritional quality of your baked goods for a lasting impact on your diet.

Using healthy ingredients that naturally enhance the flavor and texture of the baked product is key to a good recipe. I have been baking with low-fat buttermilk for years because it only has 2 grams of fat in a cup. The “butter” in the name buttermilk may lead you to think otherwise. It consists mostly of water, the milk sugar lactose, and the milk protein casein. The creamy consistency of buttermilk gives baked goods the richness without the fat so less butter or oil is required in the recipe. Applesauce is another secret weapon for adding moistness to your bake products to off set the hardiness of the fiber-rich wholewheat flour. I also like to use olive oil, a monounsaturated fat, in my recipe when it doesn’t alter the flavor of the product. These apple muffins are moist and packed with the natural sweetness of apples and cinnamon so enjoy them guilt-free!

High Impact Egg-free Apple Muffins

Ingredients

1 cup all-purpose flour

1 cup wholewheat flour

1/2 c. packed light brown sugar

2 tsp. baking powder

1 tsp. baking soda

1/4 tsp. salt

1 cup buttermilk

1/4 c. olive oil

1 tsp. vanilla extract

1/4 cup applesauce

2 medium Granny Smith apples, finely chopped

1 tbsp. sugar

1 tsp. ground cinnamon

Direction

Preheat oven to 400 degrees F. Grease 12 large muffin-pan cups.

In large bowl, mix flour, brown sugar, baking powder, baking soda, and salt together.

In small bowl, whisk buttermilk, oil, vanilla extract, and applesauce together until blended.

Stir wet ingredients into flour mixture just until flour r is moistened.

Fold in chopped apples.

Mix sugar and cinnamon in a small dish.

Spoon batter into muffin cups; sprinkle with cinnamon sugar.

Bake muffins 20 minutes or until toothpick inserted in center of a muffin comes out clean.

Immediately remove from pan; serve warm.