Seven Foods to Supercharge Your Gut Bacteria (Review by M. McCarty)

gut-bacteriaThose of you who have been with me for a while know that I am a big fan of Meredith McCarty, a Diet Counselor and Nutrition Educator, a macrobiotic counselor and a vegan (dairy-free vegetarian) cooking instructor. She has her own website and I wanted to share with you her most recent e-newsletter. Meredith has written several cook books, offers group and personalized nutrition and cooking classes and is an inspiration whether you eat macrobiotic food or not. Here is her book review of “Seven Foods to Supercharge Your Gut Bacteria” by Meghan Jardine, which identifies broccoli, bananas, beans, Jerusalem artichokes, blueberries, polenta, kimchie (sauerkraut) and tempeh as being the seven plant-based foods that promote a healthy gut bacteria which enhances immune function, prevent colon cancer, fight inflammation and boost metabolism. Perfect summer reading for the beach! Come and cook with us!

Healthy Gut Bacteria Diet

“Did you know we are only 10% human? 90% of our cells are nonhuman, microbial cells. Since our diet influences our microbes, it’s true: We really are what we eat. The good news is that you can cultivate a new microbiota, formerly known as gut flora, in just 24 hours—by changing what you eat. Bacteria that live in our intestinal tract flourish off of colorful, plant-based foods.”

Healthy intestinal bacteria help “our bodies digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as influenza and toxic cancer-forming carcinogens. In addition to boosting our immune system, microbiota sends messages to our brain and helps regulate metabolism. Over time, microbiota forms colonies to combat obesity, type 2 diabetes, heart disease, autoimmune disease, and even certain forms of cancer.

“The bottom line: The more diversity you have in your gut bacteria, the better off you’ll fare in the long run.” Here are three foods to focus on:

Fermented plant-based foods such as sauerkraut, kimchi, tempeh, soy sauce/tamari/miso (and I would add whole-grain sourdough bread):

These foods “directly inoculate your gut with healthy live micro-organisms that will crowd out the unhealthy bacteria, improve the absorption of minerals, and improve overall health. They are probiotics that have been found to improve the health of the intestinal cells, improve immune function, decrease allergies, reduce the risk of colon cancer, and treat diarrhea.”

Broccoli and other cruciferous vegetables such as kale, cabbage and cauliflower:

“Cruciferous vegetables contain sulfur-containing metabolites, known as glucosinolates, which are broken down by microbes to release substances that reduce inflammation and reduce the risk of bladder, breast, colon, liver, lung, and stomach cancer…Studies show people who eat the most leafy greens reduce their risk of colorectal cancer by 18%.”

Beans

“Any legume will help release short-chain fatty acids (SCFA) that strengthen your intestine cells, improve absorption of micronutrients, and help with weight loss. Beans feed good gut bacteria, which in turn revs up your immune system. Calorie for calorie, beans offer the most nutrition bang for your buck. They are packed with fiber, protein, folate, and B vitamins, which play a role in regulating a healthy gut and a healthy brain. Researchers from Toronto just published a study in the journal Obesity that finds beans (pulses) improve weight loss by enhancing satiety.”

The four other foods that enhance a healthy gut bacteria are: polenta, blueberries, bananas and Jerusalem artichokes.

Source: “Seven Foods to Supercharge Your Gut Bacteria” by Meghan Jardine, MS, MBA, RD, LD, CDE, and associate director of diabetes nutrition education at Physicians Committee for Responsible Medicine, a nonprofit organization dedicated to promoting effective medical practice, higher standards in research, and preventive nutrition,  www.pcrm.org

Happy July 4th

IMG_6514Happy Independence Day from all of us to all of you. May your day be filled with happiness, joy, and, as always, good food! Remember that good food does not have to be fancy, sophisticated or expensive. It can be simple, unpretentious and definitely tastes better when eaten in good company. This summer is dedicated to friends and family. So if you get a chance, grab yours and enjoy a happy meal together! And know that we’re always here with a BIG archive of beloved dishes that take advantage of the seasonal produce bounty so browse through our pages on the blog, Facebook, Twitter or Instagram to get some ideas!

Take care,

Kathrin

10 Golden Rules of Successful Aging

IMG_0530I recently read an article about the 10 golden rules of successful aging. Here’s a summary for you to get you thinking. I’m particularly fond of points 1, 3, 8 and 10. What about you? Come and cook with us!

Genes account for only about 25% of our health and longevity; the rest is influenced by where and how we live. These are two factors that we can control, starting now. The following rules for healthy living will help us achieve better health:

1. Eat well
2. Maintain a healthy weight
3. Stay physically active
4. Get quality sleep
5. Wear sunscreen
6. Collaborate with a good primary care doctor regularly
7. Find your passion
8. Connect with others
9. Stop complaining – change what you can and accept what you cannot
10. Stay curious

Hail to the Kale Caesar

IMG_7367My son has been insisting I make kale Caesar salad and while loving Ceasar in a restaurant, I haven’t made it before, partly because I wasn’t sure how to deal with the raw eggs. Boy, am I glad he made me look into it as I discovered this delicious, easy-to-make romaine caesar salad which has become an instant classic in our house. Come and cook with us!
While kale is no longer the only superfood that is around, it is still a remarkable food packed with vitamin K, A and C and containing an indirect antioxidant glucosinolates which can reduce levels of harmful estrogens that may promote cancer growth in hormone-sensitive cells. In addition, the romaine lettuce delivers the eye-healthy antioxidant carotenoids beta-carotene, lutein and zeaxanthin which studies have linked to reduced risk of cataracts and age-related macular degeneration. And they are both high in insoluble fiber, which 96% of Americans don’t get enough and could use much more of. In fact, in a French study of 6000 individuals, those with the highest intake of insoluble fiber had lower blood pressure, cholesterol, triglycerides and homocysteine levels. So bring on the Romaine Kale Caesar salad!
The salad mixes romaine and kale which doubles up the nutrition and crispiness of the dish. Instead of using mayo, the dressing uses the ingredients of it but the egg is cooked which can be reassuring for those of us trying to avoid the risks associated with consuming raw eggs. You can go lighter on the anchovies, although I think they provide a depth of flavor that is unmistakably Caesar.
So, if you are like my son and love Caesar salads, give this salad a try and let us know what you think. Come and cook with us!

Check for Chickpea(flour)

IMG_7398The fall might be seem like lightyears away, but we have already started to look at delicious, tasty and inviting cookbooks that we hope to sell at our book fair later this year. As you know, I’m always on the lookout for lesser known authors who put extra thoughts into creating recipes for the home chef that are doable on a weeknight while still being nutritious, delicious and satisfying. One such book I really like is Chickpea Flour Does It All by Lindsey S. Love who is also the creator of Dolly and Oatmeal.

Garbanzo – or chickpea flour – is made from finely ground, dried chickpeas. It has all the characteristics I am looking for in a flour: it’s gluten-free, grain-free, low-glycemic, and exceptionally high in protein. While relatively new in Western Cuisine, it has been used for centuries in Mediterranean, Indian and Southeast Asian cooking. I’ve written about making Farinata with chickpea flour before. The reason I prefer it to other more main-stream gluten free flour options is that it has a taste that reminds me of whole wheat flour, which I love. Many of the flour alternatives are just starchy fillers without much flavor. What do you think of it?
This cookbook contains a collection of recipes that focus entirely on this versatile and nutritious ingredient. I’ve tried the Sweet Crepes, the Mango Poppy Seed Cornmeal Muffins and want to share with you a Dutch Baby that was inspired by a recipe in the book. You can whip it up in a jiffy and it bakes while the kids are still waking up. What a perfect way to start these gorgeous summer days. Come and cook with us!