Health Benefits to Traditionally Fermented Foods

Did you know that the health of your digestive system is crucial to your overall health? In fact, the two go hand in hand.  About 80 percent of your immune system is thought to stem from your digestive system.

Don't think you have a gut imbalance? Have you experienced IBS or indigestion, constipation, food allergies or hay fever, reoccurring illnesses, depression or a general lack of energy? Research shows that an absence of good gut bacteria (usually caused by a poor diet and the affects of antibiotics - I have personal experience with this) are related to all of these health concerns. And most of us in modern society have taken more of our fair share of antibiotics, which wipe out both bad and good bacteria. There are also recent studies that connect autism with gut dysbiosis.

You might be saying, "I already eat yogurt." Sadly, and although marketed so you believe the opposite, most mass-produced yogurt and kefir products do not contain enough live or active cultures. Most manufacturing processes do a heat-treatment after fermentation for longer shelf life, which kill a large amount of the lactic-acid producing bacteria that is crucial to benefiting our overall digestive and immune health. Not to mention that dairy pasteurization has killed off most of the immune-boosting bacteria, which is why I prefer making my own raw yogurt.  I'll save the topic of raw vs. pasteurized for another blog. These pasteurized milk products are usually filled with sugars and high-fructose corn syrup, which can add to bad bacteria growth.

So what can you eat to promote a healthy digestive system?

Recipes (and Websites) I'm Loving Right Now

Today instead of giving you a recipe of my own, I decided to blog about many of the current recipes - and websites - I'm digging right now. There are so many great food blogs out there and these are just a few that inspire me to eat healthy, and they make it really easy because this is truly delicious food my friends! Most of the recipes below are gluten-free, Paleo, or both.  Enjoy!

Homemade Almond Milk...... and a Paleo Brownie Recipe

Boo - Hoo. My funky digestive system cannot tolerate dairy. It's not lactose or casein intolerance, rather a gut dysbiosis.  If you've read my blog before you'll know all about about my food angst. I'm hoping someday I will be able to enjoy blue cheese on my cobb salad and parmesan on my spaghetti (with spaghetti squash noodles, of course!) But not to fret, as I have a great stand-in. For "cheese" I usually make some cashew cheese and season it according to what I am making (cream cheese, cheese for pasta etc.) For my smoothies, coffee, and baking, I usually whip up some homemade almond milk and add in a small amount of organic coconut milk and -Voila! Instant "milk."

You ask, "Why would someone want to make almond milk when you can buy it at almost any local store?"  Well for starters the health benefits are far greater when making your own, and is much kinder to your wallet. So then, is it difficult or time consuming to make?  Nope. Au contraire!

Read on readers to learn how easy it is to make your own almond milk free of chemicals and preservatives - and some brownies, too!

Paleo Almond Garlic Rosemary Crackers

These are the best no-grain, low carb, "paleo" crackers. I kid you not. And they are so easy to make.
Whenever I am looking for a savory, crunchy snack, I whip these up in less than 20 minutes - this includes the time in the oven!

Paleo Coconut Pecan Banana Bread

One day before Christmas I was looking for something healthy I could make to nibble on that my family might also enjoy. And, I’ve been having a serious sweet tooth since I’ve been instructed by my naturopath to go sugar-free. Well what’s a girl to do on a holiday with tons of chocolate, cookies, pies and cakes floating around in front of her?

Gluten Free Snack Ideas

If you've read my blog, then you know by now that I enjoy cooking and opt to eat whole, healthy and naturally gluten free foods. However, there are times when I want a fast and healthy snack or breakfast that isn't going to take long to prepare.  Here are some of my favorite gluten free, (and many dairy and sugar free), bites and snacks.

• Organic peanut butter and sliced Granny Smith apples. You can drizzle honey or agave for some sour and salty sweetness. Also good is banana with any kind of nut butter. 

• Smoothies. I like almond milk with blended organic coconut butter, frozen mixed berries, vanilla bean and a dash of agave syrup. Make sure to add in the coconut butter through the top of the blender while running, otherwise the cold will cause the butter to harden and will not mix thoroughly.

• Avocado halved, sprinkled with sea salt, lime, crushed black pepper and Tapatio. Or, add a few tablespoons of pico de gallo. Good healthy fats will keep you full. Eat with a spoon! This is one of my favorite go-to snacks.

• Almond meal muffins or pancakes. I buy almond meal at Trader Joes or Whole Foods, and add vanilla, eggs, cinnamon and whatever fruit you want. You can also make your own almond meal. Good source of protein and vitamin E. And since I brought up almonds.....

• .....Nuts! I love raw or roasted almonds, a handful of walnuts or macadamias - chocolate covered are good if you can eat sugar. I like to buy raw almonds and roast them in the oven myself; they taste better to me, maybe because of their freshness. And it fills the house with a wonderful aroma.

• Chocolate lover but don't want to eat a lot of sugar?  Get 70-85% dark chocolate - I like Trader Joe's or Lindt dark chocolate. You can mix it up and eat it with a handful of nuts, or make mini peanut butter "bites" by spreading nut butter between a few small blocks. 

• KIND Bars are my favorite when I cheat (no sugar for me most of the time). They have many flavors - my picks are the Cranberry Almond and Almond Cashew Flax. The Peanut Butter and Strawberry bar tastes just like a peanut butter and jelly sandwich!  The lowest sugar version is the Nut Medley.

• Two spoonfuls of coconut butter. (By now you are seeing a trend and know I am a nut butter freak. It's one of the best sources of protein and healthy fats out there, and keeps you full.) I like Artisana

Here's more:

• Fresh cut veggies and homemade ranch dressing. For netter nutrition, homemade or store-bought hummus will add protein and fiber and make your snack stick with you longer.

• Roll-ups: sliced meat, cheese, pickle spear and spicy brown or Dijon mustard

• Organic cheese and gluten free crackers. I like Schar and Crunchmaster brands. Rice crackers are good too.

• Gluten free cereal. I like Chex or Envirokids brands. Milk, or almond/coconut milk with blueberries or freeze dried strawberries. Nom Nom.

• Hard-boiled eggs are one of nature's best protein-filled snacks! I grab one of these on my way to work along with a Kind bar and coffee.

• Sliced fruit - I like a mixture of blueberries, strawberries and kiwi fruit. Try a grapefruit, orange, and strawberry salad with chopped mint. Very refreshing.

• Tortilla chips - I like the  Food Should Taste Good brand in jalapeno or sweet potato flavors.  No artificial flavors or MSG/yeasts.  Try some hummus with these. 

• Kozy Shack sugar free tapioca or chocolate pudding if you can have dairy.  They use inulin which is a natural root fructose sugar. Maybe add in some raspberries, blueberries or strawberries?

• Cookies - I like Trader Joes gluten free gingersnaps. I've recently discovered the Gluten Free Goddess cookies sold in the areas of Venice and Santa Monica. She is an amazing baker and her blog is great, too. I think you can order her baked goods on her website if you aren't local. Trust me, you'll be glad you did. 

•  Tea of coffee.  Sometimes you're not really hungry and just need something to sip on while reading a book or watching the boob tube. I like Yogi Tea organic ginger tea. It soothes an upset tummy, too. 

Okay, all this food talk is making me hungry!  Off to make some almond meal raspberry peach muffins! I'm looking forward to spreading a little butter on top of a warm, straight from the oven treat.

Go make yourself a snack!

Gluten Free Chickadee