Category: Plant Based

Trying to Improve Your Gut Health?

21/6/2019

Oh my yumminess!! I made some simple 3 ingredient coconut yogurt this week and this is definitely my new summer breakfast topper!! And mid afternoon snack, and treat at night, and... .. .

1 litre of full fat coconut milk

2 tsp tapioca flour

2 multistrain probiotc capsules

Make sure the probiotics are fresh and viable, there are so many companies that lower the quality by letting their products sit on the shelf instead of being refrigerated. Although there are "shelf stable" strins, make sure to look for top quality when it comes to probiotics, vitamins, minerals or any supplement you might take.

Instructions;

Bring the coconut yogurt to a low boil and whisk in the flour. .Turn heat on low and stir for 3 mins.
Turn heat off and let the coconut milk cool.
When it is warm but cool enough to touch, whisk the probiotics in then pour liquid into clean glass jars (and yes, it will still be very liquidy)
I kept mine on the counter for 2 days with excellent results! The time may vary dependent on how tangy you like it!.
Pop it in the fridge overnight and magic! .

You can sweeten with maple syrup or fresh berries and enjoy a gut healthy, "no added", creamy plant-based yogurt!

I might also mention that it's so much less expensive than plant-based yogurts you can find in the store, and no plastic waste.

This type of traditional yogurt, along with other fermented foods, have great benefits to gut health and overall health.
*Probiotics help to balance and restore healthy gut flora.

*They can help prevent and treat diarrhea.

*Some studies have shown them to help with mood and energy.

*Probiotics may reduce the severity of certain allergies and eczema.

*They can also help reduce severity of certain digestive disorders.

*And probiotics work to help boost your immune system.

Adding probiotic rich foods like yogurts, tempeh, sauerkraut, kombucha, kimchi, kefir, miso, and traditional tofu, can add to your gut healthy habits, so try one, or a few daily!

What are you favourite fermented foods?

In Health,
Rebecca

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Apple Crumble Granola Goodness

16/11/2017

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We eat oats almost every single day, so it's important for our palates to keep it full of different flavors and textures to keep things interesting. We usually top it with nuts and seeds that vary by the week. Cinnamon is a regular for sweetness, fruit, berries, or whatever loveliness I can find to make an inviting bowl of nutritious oats.

We eat a plant based diet so oats are one of the easy ways for us to start are day with an excellent plant based protein, with healthy fats and fibre, 1 cup of cooked rolled oats has apx 10 grams of protein. Add some nuts and seeds and we're stable and full until lunch.

This week, the East Coast is starting to turn grey and cold, it's staying darker later into the mornings, and I needed something more than fruits and nuts to invite me to the breakfast table on cold mornings when it's hard to get out from under the warm covers! Someone was also asking for something crunchy to accompany his waning love of oats; so this is what I came up with.

This is such a simple recipe I thought I would quickly share this goodness with the world! There will be 2 things I will eventually change with this recipe but for what I had in the kitchen, and wow was it yummy!

So my Sister always makes the best apple crisp for deserts when we go to visit, it's warm and delicious and makes me feel all of those lovely feelings whenever I even smell it! That was the kind of feeling I was in but it wasn't after dinner, it was before breakfast!

The urge was to make an apple crumble for breakfast, it's got oats and apples and it wouldn't be the worst desert you could eat for breakfast?!?!...

Always looking to include the yumminess of the world in the healthiest ways I decided not to eat the dessert for breakfast solely, but to add it to the top of my regularly scheduled breaky.

So before you head to the recipe page to check out this delish addition to breakfast, I just want to talk about what I will upgrade with this apple crumble granola 2.0.

First, if I had dates in the house, I would switch out the added coconut sugar for minced dates, they add sweetness with a natural unrefined sugar, but the coconut is what I had at hand.

Second; I might have dehydrated the small apple square first, then mixing them into the granola. This method will keep for a longer period of time, but I'm going to guess this granola might be gone by the end of the weekend as is.

I'll let you know how the updates go when I make the next batch but for now I hope you can enjoy a little sprinkling of goodness atop your steel cuts, or yoghurt, of even some chia pudding!

I can't wait to try it on my homemade oatgurt recipe.

Experiment, go with what you have and improve on any kitchen creation! Find your own Kitchen Bliss!

Have fun, laugh often, and keep it real with everything including your food!

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Keep the Veggies Rollin'

25/8/2017

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In the summer we tend to eat lots of fresh fruit and veggies naturally. Farmers markets everywhere, maybe we dabble in the growing of the foods, and all our favourite; berry season!!!! Its natural. Then as fall approaches, we may choose warmer, comforting foods like casseroles, pastas, loafs, or whatever warms your belly and your soul.. I talk to a lot of people that say their veggie and fruit intake goes for a nose dive usually by the second week of September, oh rainy September.

Everybody knows the benefits of eating your fruits and veggies, but not enough Canadians are getting the recommended servings of 7-10 per day, or half your plate at every meal.

Some important reasons to fit more veggies in year round;

They’re an Important Source of Nutrients. When your diet consists of eating a variety of vegetables, you’re fueling your body with many of the vital nutrients it needs to thrive. According to Health Canada's Food Guide, vegetables are rich in potassium, fiber, folic acid, vitamins A and C and more and should be a part of every meal. The promotion of half your plate still really hasn't caught on but we'll see more of that with the coming updates.

They’re Low in Calories and Nutrient Dense. Vegetables are naturally low in fat and calories and help us to maintain a healthy body index. This means you can fill up on a lunch of veggies without worrying about going over your suggested daily caloric intake. This makes it easier to eat hearty meals without worrying about counting calories or going on diets, being full of real food like veggies nourishes your body and 2 positive things come from it, your body is satisfied with the nutrients it is getting and will stop searching for more, as well as the 'full from fibre' factor, they add energy, and productive enzymes, that brings me to my next point.

They Promote Optimal Gut Function. Fibre is beneficial to the body in the sense that it can reduce the occurrence of bowel problems, such as constipation and help reduce the risk of certain cancers. Due to the water and fibre content in most vegetables these healthy foods nourish beneficial bacteria in the gut, which keeps it healthy and regular. Bifidobacteria, one of the many strains that make up your microbiome, is considered beneficial bacteria as they can help prevent intestinal inflammation and enhance gut health.(1)

They’re Great for Immunity. Since vegetables are loaded with essential nutrients, they have a great reputation for boosting the immune system. Specifically, leafy green vegetables activate T-bet, a gene that produces immune cells in the gut, Those immune cells maintain immunity and inflammation, protecting the body from pathogenic bacteria, improving intestinal balance and prevent food allergies.(2)

They’re a Natural Mood Booster. You know that following a diet rich in vegetables is great for your physical health, but have you considered how beneficial it is for your mental well-being? According to researchers at the University of Eastern Finland's Faculty of Health Sciences, following a diet that relies on nuts, whole grains, fruits, unsaturated fats and vegetables is better for mental wellness than one that consists of meat and dairy products. This may be due to the fact that vegetables and fruits are high in folate.(3) Colorful vegetables like dark leafy greens, red and yellow peppers, and sweet potatoes tend to have more vitamins, phytonutrients, and antioxidants compared to white potatoes or corn. Berries have been found to be particularly good for boosting mood. It’s important to eat a wide variety of vegetables and fruits to get the most diverse and balanced nutrients.

These are all great reasons why to eat your veggies and fruit but let's just cut to the how.

So here's my top 5 tips to get more veggies in through fall & winter.

1. Still Maintain Some Raw Veggies.
Even though we lean towards cooked foods through the colder seasons, we can still benefit from incorporating some raw foods. Chop cauliflower, broccoli, carrots, peppers, zucchini, or anything else you like in to a container to keep in the fridge with a bit of moisture to stay fresh. So easy to grap for lunches, quick snacks, and they will stay fresh through your school or work week.

2. Try Soups With a Veggie Twist
As a starter or a main a pot of soup in the fridge is always a quick and easy option for a delicious meal or snack, packed with nutrients and waiting to be slurped up. For a spicy option try my Green Curry Pho recipe. For something a little creamier, steam or bake any vegetable or squash of your choice, add coconut milk and himalayan salt for an instant hit. My favs are cream of butternut squash, or a fresh cream of mushroom, warms my soul up!

3. Don't Miss Out on Breakfast
Breakfast is a great opportunity to add some goodness to your day. whether its frozen berries in the pot of oats in the morning or adding extra veggies like kale and red peppers to your favorite scramble, don't miss this opportunity! I keep a jar of chopped scramble mix, usually consisting of onions, garlic, kale, red pepper, broccoli, in the fridge for those morning you have to get up and out early. If I happen not to use them by the end of the week they are bound for soup or stir fry town.

4. Know what’s in season.
In the winter, it’s really easy to fall into an apples and oranges rut because we think there’s not much else in season. But it’s just not true! There’s still a bounty of fun fruits and veggies to try, even in the winter months. Expand your horizons and check out what’s in season in your area. One of my favs in fall is brussel sprouts!

5. Crumble some cauliflower into your favorite dishes. It's casserole season and whether it's a wild rice and cheese, pasta or whatever your go to fav might be, shred some cauliflower into the recipe without changing the taste or texture. It also mixes well with scrambles, quiches, and lentil loafs, try it in your favorite meal and it might become part of the recipe! Another idea is to bake your casserole right in a seasonal squash. Try acorn or spaghetti squash.

For more yummy plant based recipes check out the recipe page.

In Health & Happiness,
Rebecca

References;

1)https://www.ncbi.nlm.nih.gov/pubmed/15647189

2)https://www.sciencedaily.com/releases/2013/03/130304105658.htm

3)http://epublications.uef.fi/pub/urn_isbn_978-952-61-1201-5/urn_isbn_978-952-61-1201-5.pdf

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Trying to Improve Your Gut Health?

Apple Crumble Granola Goodness

Keep the Veggies Rollin'

Archives

Categories

Rebecca L. Thornton

Trying to Improve Your Gut Health?

Apple Crumble Granola Goodness

Keep the Veggies Rollin'

Archives

Categories

Rebecca L. Thornton﻿

Rebecca L. Thornton