Marshmallows

Homemade Marshmallows made with Gut Healing Ingredients

These homemade marshmallows have collagen rich grass-fed gelatin and contain a decoction of marshmallow root. Both are healing to the gut lining. They use maple syrup and honey instead of corn syrup or refined sugar. They are still a treat, however, and I recommend just having one if you can stop yourself. Best made and taken to a party or campfire to share!  Continue reading “Homemade Marshmallows made with Gut Healing Ingredients”

Probiotic Potato Salad

Probiotic Potato Salad: Feed Your Microbiome with Resistant Starch and “Good” Bacteria

This nutrient dense, delicious recipe for probiotic potato salad gets its probiotics from the lacto-fermented mayonnaise, the raw apple cider vinegar, and the lacto-fermented pickles. Also, the cooked and cooled potatoes are full of resistant starch to feed your microbiome. This twist on an old classic is perfect for barbecues, picnics, and camping and is quick to prepare. As usual, I would like to break down the nutritional value for you. Continue reading “Probiotic Potato Salad: Feed Your Microbiome with Resistant Starch and “Good” Bacteria”

Tiger Nut Milk

Tiger Nut Milk (AKA Horchata de Chufa) and Soaked Tiger Nuts: Tasty Treats With Resistant Starch

If you are looking to add more resistant starch to your diet (and you should be ;), here are two easy and tasty ways to do so. 

Tiger Nuts as a Simple Snack

Since tiger nuts have been dried to allow for long storage, you will need to rehydrate them. Soak your tiger nuts in water for at least 12 hours and up to 48. The soaking time will change the texture. Less soaking equals crunchier tiger nuts and more equals softer tiger nuts. You can also add flavorings such as cinnamon sticks and or vanilla beans to the soaking water. Drain and let dry and enjoy!! 

Horchata de chufa (tiger nut milk)

Another tasty way to get the benefits of tiger nuts, such as resistant starch, is horchata de chufa. Instead of being made from rice, this Spanish horchata is made from tiger nuts. Continue reading “Tiger Nut Milk (AKA Horchata de Chufa) and Soaked Tiger Nuts: Tasty Treats With Resistant Starch”

Tiger Nut "Corn" Bread

Tiger Nut “Corn” bread: A Delicious Way to get your Resistant Starch (Gluten-free, Grain-free, Corn-free)

Although there is no corn in this cornbread-like tiger nut bread, it is tasty and loaded with resistant starch! If you haven’t yet heard of the importance of resistant starch, go here. If you have, then you are probably hoping to find some easy ways to incorporate resistant starch into your diet to feed your microbiome. Well here you go, my friend. First though, indulge me while I breakdown the other benefits of tiger nuts for you.  Continue reading “Tiger Nut “Corn” bread: A Delicious Way to get your Resistant Starch (Gluten-free, Grain-free, Corn-free)”

Kraut

Three Easy Ways to Add Fermented Foods to Your Daily Diet and a Basic Kraut Recipe

You have probably heard that fermented foods like kraut (sauerkraut) are full of probiotics and that probiotics feed the good bacteria in your gut or microbiome. Now the question is how to get them into your daily routine so that they become a habit. You are much more likely to eat fermented foods if they are on hand all the time, of course. One easy way to assure that this is so is to make your own. Most fermented foods are truly simple to make and do not require a lot of time. I usually do it while I am in the kitchen making dinner anyway. See the bottom of the post for a basic recipe for Kraut that you can change up however you like.  Continue reading “Three Easy Ways to Add Fermented Foods to Your Daily Diet and a Basic Kraut Recipe”

Fermented Radishes

Fermented Radishes

Fermented Radishes are a tasty way to get your probiotics! Enjoy them in a salad, on a crudités plate, or solo as a snack. They have a delightful peppery pickle-like flavor. Radishes are packed with nutritional benefits as well. They live up to the “food as medicine” ideal. Let me breakdown the nutritional benefits radishes for you. The printable recipe is at the bottom of the post.  Continue reading “Fermented Radishes”