Gut Health

Raw Protein Balls

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protein-balls1

Ingredients;

  • 350 g raw whole almonds, macadamias or walnuts (or a combination of all)
  • 20 fresh dates, pitted
  • 1 x tablespoon coconut oil
  • 1/4 cup chopped sulphur free apricots (optional)
  • 3 generous tablespoons of raw cacao powder or carob powder
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground  cinnamon
  • Zest and juice from half an orange
  • Dessicated Coconut, Goji berry, Cacao, Crushed Nuts for rolling

Directions;

  1. Process nuts with cinnamon, some orange zest and raw cacao or carob powder
  2. Add in the dates, vanilla extract and process until mixture starts to come together
  3. Add orange juice if needed (only a little at a time), enough to make the mix soft and easily forms balls
  4. Form into roughly 15 balls (depending on the size you want them)
  5. Coat in dessicated coconut, Goji berries, raw cacao powder or crushed nuts.
  6. Store in the fridge for up to 4 weeks

To make a yummy protein packed smoothie, blend 2 balls with 1 cup of milk of your choice (coconut is particularly delicious for this!) and banana, berries mango or papaya.

 

 

 

 

Nightshades, food sensitivities, pain, autoimmune disease, IBS and leaky gut

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nightshades-veg-market

Do you struggle with food sensitivities, allergies, autoimmune disease, inflammatory bowel disease or leaky gut syndrome? There is a real possibility that certain vegetables may be exacerbating your symptoms.

So what are Nightshade Vegetables?

Nightshade vegetables are members of the Solanaceae family  and are completely healthy for most people, but for some they may cause immune reactions similar to wheat or dairy. They include;

  • Potatoes (NOT sweet potatoes)
  • Capsicum (including peppers such as; chilli and cayenne)
  • Tomatoes
  • Goji berries
  • Eggplant (aubergine)
  • Paprika
  • Pimentos (in olives)
  • Tamarillo’s
  • Nicotine in tobacco
  • Withania aka Ashwaganda (herb)

Symptoms of Nightshade sensitivity;

Not everyone has a problem with nightshades, but for those with leaky gut, auto-immune conditions, IBS and other gut-related issues, there may be signs of intolerance such as;

  • joint pain, particulalry bad for those with Osteo or Rheumatoid arthritis
  • fibromyalgia,
  • headaches,
  • digestive issues; nausea, bloating, flatulence, constipation, anaemia and poor food absorption
  • itching or reddening of the skin,
  • emotional reactions; depression, anxiety

What to do if you suspect an issue?

If you suffer from an autoimmune disease (especially rheumatoid arthritis or anything else that causes joint pain and inflammation), totally eliminating nightshade vegetables for one month, would be a good idea.

If you only suspect a slight sensitivity, it might be enough just to reduce the nightshade content of their diet, or reducing the levels of the worst offending chemicals by;

  • Peeling potatoes (as the alkaloids are mostly found in the skin)
  • Avoiding green and raw tomatoes and green and/or sprouting potatoes (unripe and raw nightshades are higher in alkaloids)

 


Why do they cause problems in some people?

Most of the evidence is anecdotal and although there’s no accepted proof, there are a number of theories, including;

  • Vitamin D form in Nightshades;

The very potent form of vitamin D3 found in nightshades may prevent proper calcium metabolism, causing calcium to be deposited in soft tissues and not in our bones. Excess calcium in soft tissues causes a stiffening and tightening of soft tissues and joints. It can also form bone spurs.

  • Alkaloids and Lectins

Alkaloids include; solanine (found in potatoes, especially green ones), nicotine (in varying amounts depending on the vegetable) and capsaicin (the chemical that gives chilli’s their heat).

These alkaloids work in the plant as a natural pesticide against bugs and mould that would otherwise attack the plant.

Although these compounds are toxic to pests, they’re are mostly tolerated by humans, particularly those with a healthy gut. Compromised gut health, especially in those suffering from an auto-immune condition, may start to notice a problem with them. Some of those alkaloids will stimulate an over-reaction of the immune system, definitely something to be avoided in those suffering from auto-immunity!

Another risk of these alkaloids, is that they may be damaging and irritating the cells lining the intestinal tract. This may exacerbate leaky gut which again triggers an autoimmune reaction as unprocessed proteins and toxins are able to leak through the lining of the gut wall into our bloodstream and therefore causes our bodies to attack them.

Lectins may also be part of the problem. Although all foods contain lectins; a lot of lectins are completely harmless, but there are others that irritate the gut. The lectins in nightshades may also be gut irritants in those that are sensitive which may set off the same leaky gut reaction as alkaloids.

  • Toxic or Beneficial?

Remeber, problems from these compounds will only arise in people who are sensitive to nightshades.

Those who have no issues with them, really shouldn’t stop eating them as there are considerable health benefits. For example, capsaicin in capsicums and chilli’s trigger a beneficial anti-inflammatory reaction in those that can tolerate it.

Like anything, what may be harmful in one person, may actually be beneficial in another!

 

 

 

 

 

Paleo Naan Bread-Linseeds and Coconut Flour

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chapati

Ingredients;

  • 2.5 Tablespoons of ground linseeds (flaxseeds)
  • 2 eggs
  • 1/2 cup plain Greek yogurt or thick coconut milk
  • 1.5 tablespoons olive oil
  • 1/4 cup coconut flour
  • 1/2 cup arrowroot powder
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon apple cider vinegar
  • Coconut oil or ghee for cooking

Directions;

  1. Mix all ingredients in a food processor until combined well. It won’t be quite a dough consistency but it’s also not going to be quite as runny as pancake batter.
  2. Melt 1 tablespoon or so, of ghee or coconut oil in a frypan over medium high heat.
  3. Drop about two to three large tablespoons of batter into the hot pan.
  4. Wet your finger with water and tap down the batter to help spread it into a circle shape.
  5. Cook about 2 minutes per side or until golden

Notes;

This makes about 4 fairly large Naan Breads.

Master Elixir Recipe

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Ingredients;

Equal parts;
  • turmeric root
  • chopped garlic
  • diced onion
  • chopped hot chillies (wear gloves and be prepared to have your sinuses cleared!)
  • grated or sliced ginger
  • grated horseradish
  • chopped carrot
  • chopped apple
  • diced celery
  • orange and lemon pieces

Optional;

  • mustard seeds
  • parsley
  • oregano
  • thyme
  • juniper berries
  • Himalayan salt

Apple Cider Vinegar (make sure it’s organic with the “Mother”)

health-elixir

Instructions;

  1. Mix all the ingredients in a bowl, except for the vinegar.
  2. Fill 2/3 of a large jar with the mixture. Make sure the jar seals well.
  3. Pour in the apple cider vinegar on top of the mixture until it fills up to the top.
  4. Close tightly.
  5. Shake well.
  6. Store the jar in a cool, dark place for up to 2 weeks. Shake well as often as possible, at least once a day.
  7. After 14 days, strain it through a muslin cloth, into a bowl, to pour into a jar.
  8. Squeeze well to make sure all the juice comes out.

This elixir will be VERY HOT, so start with small amounts, maybe use it as a salad dressing first and then build up the amount as your taste buds get used to it. It’s best not to dilute it with water.

kombucha

This elixir may help with;

  • stimulating the immune system
  • feeding beneficial gut bacteria as a pre-biotic
  • killing harmful gut bacteria and yeasts (including candida)
  • stimulating metabolism
  • weight loss by increasing satiety (a feeling of fullness) and reducing appetite
  • reducing blood triglycerides, cholesterol and blood pressure
  • regulating blood sugar levels
  • alkalising the system by regulating the pH level
  • preventing and reducing indigestion and reflux
  • detoxification of the liver
  • cleansing lymph nodes of toxic waste
  • soothing and healing mucous membranes such as throat, gut lining, urinary tract
  • inhibiting and reducing muscle cramps
  • reducing post exercise muscle fatigue

As this is a fermented drink, it may cause issues for those suffering from high levels of histamines. Come and see me to reduce histamine levels naturally.

Zucchini, Carrot and Polenta Bake

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polenta

Ingredients;

  • 2 carrots (grated)
  • 2 zucchinis (grated)
  • 1 large brown onion finely diced
  • 1 cup of fine polenta
  • 6 eggs beaten
  • 1/4 cup of coconut oil
  • 4 slices of woodsmoked bacon diced (optional)
  • A handful of whatever fresh herb you would like to flavour, I used basil this time but parsley, oregano, thyme (cut up finely) all work well
  • 1 clove of garlic crushed
  • A sprinkling of cheese for the top (optional)
  • Himalayan salt and pepper to season
  • Toppings; cherry tomatoes, sauteed mushrooms, poached eggs or slices of smoked salmon

Method;

Throw everything in a bowl and stir!

Bake in a greased glass or ceramic dish on 180 degrees covered with foil to keep the moisture in for about an hour or until skewer comes out clean.

Top with topping of choice.

Serve warm from the oven as a main with a side salad or have a slice in the fridge to eat cold as a snack

Another great option with this recipe, is to use muffin trays to make individual portions, as it freezes so well and can be taken out as needed or popped into the kids lunchboxes!

Easy Homemade Baked Beans – Lycopene rich

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baked-beans

Ingredients;

  • Splash of coconut oil, rice bran oil or butter
  • 1 small brown onion, peeled and diced
  • 1 tin of crushed tomatoes
  • ¼ cup semi-dried tomatoes (or a tablesoon of tomato paste)
  • 400g can of Borlotti beans (or your favourite beans), drained and rinsed
  • 1 tsp dried cumin (optional)
  • 1 tsp dried oregano (optional, but really nice!)
  • 1 tsp dried thyme (optional, but really nice!)
  • ½ tsp dried cayenne pepper (optional)
  • Sea salt & cracked black pepper
Directions;
  1. Heat oil in a frypan over medium heat.
  2. Add onions and cook, stirring, until onions are translucent.
  3. Add tomatoes and simmer for a few minutes to release their sweetness.
  4. Add beans, herbs and spices and continue to simmer for 10 more minutes.
  5. Taste and season with sea salt and freshly cracked pepper.

Frittata

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omelette, zuchini slice

Ingredients;

  • Rice bran oil or butter for cooking
  • 1 small onion, sliced
  • 1 large or 3 button mushrooms, sliced
  • 2 cups diced cooked vegetables (potatoes, sweet potatoes, carrots, peas, zucchini, etc) OR 2 cups of cooked frozen vegetables, drained
  • 6 eggs
  • ½ cup milk
  • ½ cup grated cheese (optional)

Directions;

 

  1. Preheat the oven to 180°C 
  2. Heat a dash of oil in an oven suitable frying pan (24cm diameter). Add the onion and mushrooms, and cook over a medium heat until it starts to soften.
  3. Add vegetables and toss to mix. Reduce heat and allow vegetables to warm through.
  4. Whisk together eggs and milk. Season well with salt and black pepper. Pour over the sausages and vegetables.
  5. Scatter over grated cheese if using.
  6. Bake for 25-30 minutes until eggs are set and topping golden.