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How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more

How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more

Herbed Wild Rice & Quinoa Stuffing

Posted by Lacey Byrd on

Herbed Wild Rice & Quinoa Stuffing

Ready in 35 minutes
Serves 20 people
Per Serving: 
Calories: 
Protein: 4
Carbohydrates: 34
Fat: 6
Ingredients
  • 2 tablespoons olive oil + more for greasing the baking dish + more for drizzling over the top
  • 1 large yellow onion (finely chopped)
  • 2 stalks celery (chopped (about 1/2 cup))
  • 2 medium Granny Smith apples (peeled and diced)
  • 2 medium cloves garlic (peeled and finely minced)
  • 2 tablespoons fresh thyme leaves (minced)
  • 1 teaspoon kosher salt + more to taste
  • 1/2 cup dry-ish white wine (I like Sauv Blanc for cooking - Chardonnay would work well too)
  • 4 cups low-sodium vegetable broth
  • 2 cups uncooked wild rice blend (I prefer a blend of 50% wild rice and 50% brown rice)
  • 1 cup uncooked quinoa (rinsed well)
  • 1 1/2 cups dried cranberries
  • 1 cup raw pecans (chopped)
  • 1/2 cup chopped fresh Italian parsley + 1/4 cup more for topping after baking
  • 1/4 cup fresh sage leaves (minced)
Preparation
  1. Place a large pot over medium heat. Add the oil. When hot, add the onions and celery and cook, stirring occasionally, until soft, about 5 minutes. Add the apples, garlic, thyme, and salt. Cook, stirring frequently, for one more minute. Stir in wine, then add broth. Bring to a boil. Stir in the wild rice blend and reduce the heat to medium-low. Simmer, covered, until the rice is tender, about 35 minutes. Stir in the quinoa and cover again. Cook until the quinoa is tender, about 15 more minutes. Stir in the cranberries, pecans, 1/2 cup parsley, and sage. Taste and add additional salt if desired. Remove from heat.
  2. Preheat oven to 350 degrees Fahrenheit. Rub a large (9-inch x 13-inch is best) casserole dish with a little olive oil. Lightly scoop the rice mixture into the casserole dish, lightly mounding it instead of mashing it down.
  3. Bake until golden brown, 25-30 minutes. Drizzle with a little more olive oil and sprinkle with remaining chopped parsley. Serve.

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Herbed Wild Rice & Quinoa Stuffing

Posted by Lacey Byrd on

Herbed Wild Rice & Quinoa Stuffing

Ready in 35 minutes
Serves 20 people
Per Serving: 
Calories: 
Protein: 4
Carbohydrates: 34
Fat: 6
Ingredients
  • 2 tablespoons olive oil + more for greasing the baking dish + more for drizzling over the top
  • 1 large yellow onion (finely chopped)
  • 2 stalks celery (chopped (about 1/2 cup))
  • 2 medium Granny Smith apples (peeled and diced)
  • 2 medium cloves garlic (peeled and finely minced)
  • 2 tablespoons fresh thyme leaves (minced)
  • 1 teaspoon kosher salt + more to taste
  • 1/2 cup dry-ish white wine (I like Sauv Blanc for cooking - Chardonnay would work well too)
  • 4 cups low-sodium vegetable broth
  • 2 cups uncooked wild rice blend (I prefer a blend of 50% wild rice and 50% brown rice)
  • 1 cup uncooked quinoa (rinsed well)
  • 1 1/2 cups dried cranberries
  • 1 cup raw pecans (chopped)
  • 1/2 cup chopped fresh Italian parsley + 1/4 cup more for topping after baking
  • 1/4 cup fresh sage leaves (minced)
Preparation
  1. Place a large pot over medium heat. Add the oil. When hot, add the onions and celery and cook, stirring occasionally, until soft, about 5 minutes. Add the apples, garlic, thyme, and salt. Cook, stirring frequently, for one more minute. Stir in wine, then add broth. Bring to a boil. Stir in the wild rice blend and reduce the heat to medium-low. Simmer, covered, until the rice is tender, about 35 minutes. Stir in the quinoa and cover again. Cook until the quinoa is tender, about 15 more minutes. Stir in the cranberries, pecans, 1/2 cup parsley, and sage. Taste and add additional salt if desired. Remove from heat.
  2. Preheat oven to 350 degrees Fahrenheit. Rub a large (9-inch x 13-inch is best) casserole dish with a little olive oil. Lightly scoop the rice mixture into the casserole dish, lightly mounding it instead of mashing it down.
  3. Bake until golden brown, 25-30 minutes. Drizzle with a little more olive oil and sprinkle with remaining chopped parsley. Serve.

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Chickpea and veggie stuffing poppers

Posted by Lacey Byrd on

Chickpea and veggie stuffing poppers

Ready in 30 minutes
Serves 8 people
Per Serving:
Calories: 226
Protein: 10g
Carbohydrates: 33g
Fat: 8g
Ingredients
  • 2 cups dried chickpeas, soaked in water to cover by 3 inches for 24 hours then drain and rinse well. 
  • 1 small yellow onion, peeled and quartered 
  • 4 cloves of garlic smashed and peels removed 
  • ½ cup coarsely chopped carrot 
  • ½ cup coarsely chopped celery
  •  ½ cup flat leaf parsley 
  •  ¼ cup chopped fresh sage
  •  1 tablespoon fresh thyme 
  • ½ teaspoon red pepper flakes
  •  1 tablespoon Tamari 
  • 1 tablespoon maple syrup 
  • Kosher salt and freshly ground pepper to taste 
  • Grapeseed oil for frying
Preparation
  1. Soak chickpeas in water to cover by 3 inches for 24 hours then drain and rinse well. 
  2. Finely chop carrots, celery, parsley, thyme, garlic and onion
  3. Mash chickpeas in a bowl
  4. Mix in the chopped up ingredients
  5. Add in the maple syrup, tamari, salt and pepper
  6. Roll the ingredients into 1” balls
  7. Put 3 tbsp grapeseed oil in a frying pan on high heat
  8. Drop the stuffing balls into the frying pan and roll in the oil until fully crisp and cooked/
Tips
Best paired with a jalapeno, cranberry dipping sauce

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Chickpea and veggie stuffing poppers

Posted by Lacey Byrd on

Chickpea and veggie stuffing poppers

Ready in 30 minutes
Serves 8 people
Per Serving:
Calories: 226
Protein: 10g
Carbohydrates: 33g
Fat: 8g
Ingredients
  • 2 cups dried chickpeas, soaked in water to cover by 3 inches for 24 hours then drain and rinse well. 
  • 1 small yellow onion, peeled and quartered 
  • 4 cloves of garlic smashed and peels removed 
  • ½ cup coarsely chopped carrot 
  • ½ cup coarsely chopped celery
  •  ½ cup flat leaf parsley 
  •  ¼ cup chopped fresh sage
  •  1 tablespoon fresh thyme 
  • ½ teaspoon red pepper flakes
  •  1 tablespoon Tamari 
  • 1 tablespoon maple syrup 
  • Kosher salt and freshly ground pepper to taste 
  • Grapeseed oil for frying
Preparation
  1. Soak chickpeas in water to cover by 3 inches for 24 hours then drain and rinse well. 
  2. Finely chop carrots, celery, parsley, thyme, garlic and onion
  3. Mash chickpeas in a bowl
  4. Mix in the chopped up ingredients
  5. Add in the maple syrup, tamari, salt and pepper
  6. Roll the ingredients into 1” balls
  7. Put 3 tbsp grapeseed oil in a frying pan on high heat
  8. Drop the stuffing balls into the frying pan and roll in the oil until fully crisp and cooked/
Tips
Best paired with a jalapeno, cranberry dipping sauce

Read more

SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Posted by Lacey Byrd on

SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Ready in 20 minutes
Serves 24 people
Per Serving:
Calories: 72 
Protein: 1.5
Carbohydrates: 7
Fat: 4.25
Ingredients
  • 1 large sweet potato, sliced into ¼-inch rounds
  • 1 Tbsp Avocado oil
  • 1 Pinch Ground Cinnamon
Herbed Ricotta:
  • ¾ cup whole milk ricotta cheese
  • 1-½ tsp Italian Seasoning
  • 1 Tbsp honey
  • ¼ tsp sea salt 
For Serving:
  • ¾ cup raw walnuts, roasted and chopped
  • ¾ cup dried cranberries
  • honey
Preparation
  1. Add all of the ingredients for the herbed ricotta to a small bowl and stir well to combine. Refrigerate until ready to use.
  2. Preheat the oven to 400 degrees F. Add the sweet potato slices to a large mixing bowl and drizzle with avocado oil. Sprinkle sea salt and ground cinnamon over rounds. Use your hands to rub the oil and seasoning on both sides of the sweet potato rounds. Arrange rounds on a large baking sheet (or two if necessary). Bake for 20 minutes. Flip the rounds, then bake for another 17 to 20 minutes, or until rounds are cooked through and crispy on the edges
  3. Spread walnuts on a baking sheet. 10 minutes before the potato rounds are finished cooking, place the walnuts in the oven to roast.
  4. Remove sweet potato rounds and walnuts from the oven. Place walnuts on a cutting board and chop.
  5. Place oven on high broil setting and move the oven wrack second to the top shelf. Place a dollop of herbed ricotta on each sweet potato round and place in the oven for 2 minutes, just until ricotta is melty and warm.
  6. Add chopped walnuts and dried cranberries to the rounds. Drizzle with honey and serve

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SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Posted by Lacey Byrd on

SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Ready in 20 minutes
Serves 24 people
Per Serving:
Calories: 72 
Protein: 1.5
Carbohydrates: 7
Fat: 4.25
Ingredients
  • 1 large sweet potato, sliced into ¼-inch rounds
  • 1 Tbsp Avocado oil
  • 1 Pinch Ground Cinnamon
Herbed Ricotta:
  • ¾ cup whole milk ricotta cheese
  • 1-½ tsp Italian Seasoning
  • 1 Tbsp honey
  • ¼ tsp sea salt 
For Serving:
  • ¾ cup raw walnuts, roasted and chopped
  • ¾ cup dried cranberries
  • honey
Preparation
  1. Add all of the ingredients for the herbed ricotta to a small bowl and stir well to combine. Refrigerate until ready to use.
  2. Preheat the oven to 400 degrees F. Add the sweet potato slices to a large mixing bowl and drizzle with avocado oil. Sprinkle sea salt and ground cinnamon over rounds. Use your hands to rub the oil and seasoning on both sides of the sweet potato rounds. Arrange rounds on a large baking sheet (or two if necessary). Bake for 20 minutes. Flip the rounds, then bake for another 17 to 20 minutes, or until rounds are cooked through and crispy on the edges
  3. Spread walnuts on a baking sheet. 10 minutes before the potato rounds are finished cooking, place the walnuts in the oven to roast.
  4. Remove sweet potato rounds and walnuts from the oven. Place walnuts on a cutting board and chop.
  5. Place oven on high broil setting and move the oven wrack second to the top shelf. Place a dollop of herbed ricotta on each sweet potato round and place in the oven for 2 minutes, just until ricotta is melty and warm.
  6. Add chopped walnuts and dried cranberries to the rounds. Drizzle with honey and serve

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Cranberry Orange Quinoa Salad

Posted by Lacey Byrd on

Cranberry Orange Quinoa Salad

Ready in 40 minutes
Serves 8 people
Per Serving: 
Calories: 212
Protein: 5g
Carbohydrate: 32g
Fat: 7g
Ingredients
  • 1 cup quinoa
  • 2 cup water
  • 2 large leaves of kale
  • 2 cup fresh cranberries
  • 2 TBS extra virgin olive oil
  • 1 teaspoon honey
  • 2 TBS grated orange zest
  • 6 small oranges
  • ¼ cup mixed nuts
  • ¼ cup pomegranate arils
  • ¼ cup chopped fresh mint
Preparation
  1. Rinse quinoa with water and strain.
  2. In a small pot, add quinoa and 2 cups water to boil.
  3. Once water is boiling, cover pot, reduce heat to low and continue to cook until the water is gone and quinoa is cooked, about 12-15 minutes.
  4. Remove quinoa from heat, remove lid and use a spoon to fluff up quinoa. Transfer quinoa to a large mixing bowl and allow it to cool.
  5. Wash, remove stems from kale. Finely chop kale and add to the quinoa.
  6. Add cranberries, olive oil and honey in a food processor and pulse to coarsely chop. You do not want it to be a puréed or turn to mush.
  7. When quinoa is cooled completely, gently stir in the oranges and cranberry mixture.
  8. Stir in orange zest in with the quinoa.
  9. Peel and coarsely chop oranges and mix in with the quinoa.
  10. Stir in nuts, pomegranate and mint.
  11. Cover and refrigerate until ready to serve.

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Cranberry Orange Quinoa Salad

Posted by Lacey Byrd on

Cranberry Orange Quinoa Salad

Ready in 40 minutes
Serves 8 people
Per Serving: 
Calories: 212
Protein: 5g
Carbohydrate: 32g
Fat: 7g
Ingredients
  • 1 cup quinoa
  • 2 cup water
  • 2 large leaves of kale
  • 2 cup fresh cranberries
  • 2 TBS extra virgin olive oil
  • 1 teaspoon honey
  • 2 TBS grated orange zest
  • 6 small oranges
  • ¼ cup mixed nuts
  • ¼ cup pomegranate arils
  • ¼ cup chopped fresh mint
Preparation
  1. Rinse quinoa with water and strain.
  2. In a small pot, add quinoa and 2 cups water to boil.
  3. Once water is boiling, cover pot, reduce heat to low and continue to cook until the water is gone and quinoa is cooked, about 12-15 minutes.
  4. Remove quinoa from heat, remove lid and use a spoon to fluff up quinoa. Transfer quinoa to a large mixing bowl and allow it to cool.
  5. Wash, remove stems from kale. Finely chop kale and add to the quinoa.
  6. Add cranberries, olive oil and honey in a food processor and pulse to coarsely chop. You do not want it to be a puréed or turn to mush.
  7. When quinoa is cooled completely, gently stir in the oranges and cranberry mixture.
  8. Stir in orange zest in with the quinoa.
  9. Peel and coarsely chop oranges and mix in with the quinoa.
  10. Stir in nuts, pomegranate and mint.
  11. Cover and refrigerate until ready to serve.

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