Recipe: Honey & Pistachio Rice Pudding 🍚

As we’ve established in previous articles, winter is not the time to go on a deprivation diet nor feed our bodies with cold salads or smoothies. Instead, what we want to do is 𝐧𝐨𝐮𝐫𝐢𝐬𝐡 our bodies with warming foods which will enable it to better perform its detoxifying duties.

This Honey & Pistachio Rice Pudding recipe is just one of many in the upcoming Express Detox: Winter Edition. The masterclass includes recipes and menu-planning for the 10 days. We use real food, no weird supplements or energy powders. Enjoy this pudding as a breakfast, snack or dessert during these cold winter days!

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Cook time: 10 minutes

Ingredients

1 cup rice, cooked

1 can coconut milk

1 cinnamon stick (or buy in bulk like we did)

1/4 cup pistachios

1/2 tsp organic honey (optional)

Instructions

Cook the rice or use previously cooked rice (from package in link above or leftovers). In a sauce pan add the rice, along with the coconut milk and cinnamon stick. Simmer for about 10 minutes or until flavors have melded. Remove from heat and serve in a bowl with pistachios on top and a drizzle of honey. Enjoy!

10 Healthy, Plant-based Fall Snacks 🍂

Maybe it’s all the autumn activities or just the season of our lives, but we’re probably not alone in feeling like a squirrel on a sugar-high. Scattered. Busy. Trying to maintain a mental map of the yards where we hid our nuts. Okay, maybe not the last one.

Still, the increase in activity, even if just shopping on Early Prime Days, tends to lend itself to eating more snacks. And that’s okay. Let’s try to have some that land on the healthier side of the spectrum. Here are healthy, plant-based fall snacks that run the gamut from no-bake and about 10 minutes to delicious, baked goods that might have you salivating at the ding of the timer after 45 minutes of somewhat patiently waiting at the oven door.

Gold Mine Pudding

Celebrity Couple! Choco-cado Cookies

The Anytime Warm Apple Crisp

Gluten-free Cashew Coconut Bread

10TV Recipe: Cocoa-Maca Energy Balls

Just another Mochi Monday

Chocolate Chunk Tahini Cookies

‘Nacho’ Average Nachos

Death-by-Chocolate Zucchini Bread

Roasted Root Vegetables

Enjoy!

Why you Need to Eat Honeynut…Squash?!

Truth be told, the only ‘honey nut’ food item we had heard of, before a couple of weeks ago, was of the breakfast cereal variety. Luckily, one of our favorite organic produce stands at the farmers market added to our lexicon AND our playing with a new, rather cute food in the kitchen.

What exactly is honeynut squash?

Honeynut squash is the ‘child’ of butternut squash and buttercup squash. This crossbreeding gives it a flavor and shape akin to butternut squash, but it is sweeter and more the ‘pocket-size’ version of its parent. Perhaps think of honeynut squash as your own personal butternut squash.

Why you’ll want to eat it

It’s delicious. As mentioned above, it is sweeter than butternut squash- and spoiler alert! – even more so if roasted. And we haven’t even dove into why it’s great for your health yet…

What honeynut squash does for you nutritionally

As with most winter squashes, honeynut squash contains a high level of vitamin A and beta-carotene (which gives it the yellow-orange color). It’s also a wonderful source of minerals such as potassium, iron, copper, calcium and zinc. Known for helping with energy production, B vitamins are in good supply here in this squash too.

How to incorporate it

One of the best, and easiest ways to cook honeynut squash, just like butternut, is to roast it. Then you can turn it into caramelized cubes of golden-orange sweetness that can be added to a salad. It can also be added to pasta and even turned into a quick, blended soup.

Stay tuned! We’ll have an easy, delicious recipe for you coming up in the next few weeks.

Recipe: Hasselback Potatoes by Mr. Chef

As the lucky recipient of Mr. Chef’s iterations of Hasselback potatoes, we couldn’t wait to share the deliciousness of this recipe. Beware: you may be used to our quick, delicious, and nutritious options and this is not how Mr. Chef operates; he pours a half-hour into making a salad and a few hours of labor and slow-cooking for a curry soup. What can we say? Opposites attract. If you have the patience of a saint or an oyster, give it a try. The pearl is worth it.

Ingredients:

Russet (or other) Potato – one per customer
Olive oil (or butter, for non-vegan customers)
Herbs – rosemary or thyme preferred – to taste
Vegan feta OR goats cheese (again, that would be non-vegan)
Oregano – a must in my mind

Step-by-step instructions: 

1. Make an oil/butter infusion: low temp heat oil/butter with herbs for as long as you can bear
2. While that’s going,
    a) put a potato on a cutting board, put chop sticks (or some other “stop” on the cutting board along its longest dimension
    b) Slice along the longest dimension to make a flat surface for the potato to stand firm while
    c) begin cutting at 1/8″ or 1/16″ intervals straight down (the thinner the better!).  The chop sticks prevent cutting it into separate slices.  The goal is to slice downward finely but not to cut the potato into slices – keep it whole.
    d) This will represent a lot of slices – as always, prep is the labor-intensive part.  Be careful to keep the blade perfectly perpendicular to the cutting board as you slice.  This might tax your knife skills a bit.  It’s worth it.  Carry on.
3. Cover potato(es) with oil/butter infusion, place in pre-heated oven at ~430 degrees Fahrenheit.  A parchment paper-covered flat baking sheet is best.
4. Wait an excruciatingly long time, like an hour or perhaps more depending on the volume of potato(es).
5. Remove from oven, allow to cool slightly, apply vegan or anti-vegan cheese.  Cover in oregano.  Try to sort of “push” herb topping into the crevices formed by slicing.  Serve.

The outside should be crispy, with a circular gradation into the center becoming almost as smooth and soft as mashed potatoes.  While eating, the layers should fold into interesting patterns as the knife/fork scoop them up.

I’d never eaten one but discovered it while researching thanksgiving sides.  I am somewhat obsessed now.  It won’t be on the menu this year because it takes so long and requires a cooking temperature way over what’s recommended for a turkey.  Maybe save this for a quiet night in when time is no object.  But do it!

Recipe: ‘Nacho’ Average Nachos

These nachos don’t follow the bell curve to the top. Oh no, they are at the tail end in the small, exceptional A+ pool. What makes them more amazing than ‘average’ nachos?

They are, perhaps surprisingly, dairy-free. They are also a good source of fiber, thanks to those black beans, AND they utilize cilantro, rather than more salt, to create a tasty and craveable meal. Ready to give it a try?

Prep time: 5 minutes
Cook time: 8 minutes
Servings: that’s up to you, it fills an entire sheet pan 😀

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission

Ingredients

1/2 bag of organic tortilla chips

1 cup black beans, canned

1/2 cup of salsa

1/2 bag of Violife shredded cheddar

1/3 cup cilantro, chopped

1 tbsp jalapeño, diced (optional)

Instructions

Preheat oven to 400 degrees. Spread tortilla chips on baking pan and top with black beans and non-dairy cheese. Place in oven and bake until heated through and cheese has started to melt, about 6-7 minutes. Serve immediately with toppings of salsa, cilantro and other desired toppings such as diced jalapeño. Enjoy!

CNBC: Allergies & Gluten

We recently had the pleasure of educating the public about the top food allergies as well as the difference between gluten intolerance or sensitivity and celiac disease in a segment this past weekend.

The segment aired on Saturday, October 26th on CNBC but you can watch them on the Advancements website and Vimeo. Learn more about this important topic with these additional questions and answers:

Q: How are food allergies and food sensitivities becoming a growing public health concern?

A: Food allergies and food sensitivities are becoming a growing public health concern because of how it affects us in healthcare expenditures, our communities, schools and even in our own homes if a family member or friend has food allergies and sensitivities.

Food allergies can cause anaphylactic shock and are a huge concern. The ‘big 8’ allergens in the U.S. are milk and eggs, fish and shellfish, tree nuts and peanuts, wheat and soy. In other countries, including the United Kingdom, they have even more common allergies including lupin, sulfites, and celery.

Q: How does gluten affect a person with celiac disease versus one with a sensitivity or intolerance to gluten?

A: In someone with celiac disease, eating gluten causes the body to attack and destroy the villi in the small intestine, causing nutrient deficiencies and gastrointestinal issues including diarrhea, abdominal pain, bloating, and weight loss. Even skin rashes, lactose intolerance, infertility and bone loss can be symptoms.

For a person with gluten sensitivity, the symptoms can be similar to the ones present with celiac disease minus the damage to the villi of the small intestine.

Q: What are the benefits of a gluten-free diet to those who have celiac disease or gluten sensitivities?

A: Following a lifelong gluten-free diet is imperative and the only treatment (thus far), for those with celiac disease. The good news is that the villi of the small intestine can heal and one can absorb more nutrients, have a decrease or elimination of symptoms, and have a reduced risk for colon cancer.

The benefit of a gluten-free diet to those with gluten sensitivity can be a lessening or even elimination of symptoms including skin rashes, headaches and migraines, bloating, stomach pains, and fatigue.

Q: Who else can benefit from following a gluten-free diet?

A: Some people with autism, eczema, multiple sclerosis, and chronic fatigue syndrome report feeling better when eliminating gluten from their diets. It is possible that they could have a gluten sensitivity and this may help explain why their symptoms improve on a gluten-free diet.

Also, some people have gone on a gluten-free diet as a means for weight loss, but it is not necessary nor recommended.

 

Beware the Ides of Starch!

Source: Pexels.com

In William Shakespeare’s play, Julius Caesar is warned by a soothsayer to “beware the Ides of March.” During the middle of this month, we’d also like to warn about the ides of starch.

In the past decade, gluten has become somewhat of a buzzword, inspiring inquisitions and concerns from the public such as, “Do I have gluten-sensitivity? Is a gluten-free diet right for me?”

Let’s start with the basics; what is gluten? It is a general term for the storage protein in certain grains such as wheat, rye, barley, spelt, and more. Gluten may be rather innocuous in the bodies of most of the population; however, if ingested by those with Hashimoto’s thyroiditis, celiac disease or gluten sensitivity, there will be a rather antagonistic bodily reaction with uncomfortable symptoms to follow.

There is a difference between celiac disease and gluten-sensitivity. The former is a genetic, auto-immune disorder in which the body attacks itself and damages the small intestine when gluten in consumed (or in the case of Hashimoto’s, the thyroid). When people with celiac disease ingest a product containing gluten, their small intestines rebel and, within an hour or two, they may suffer sharp abdominal pain, diarrhea or vomiting. Those who are sensitive to gluten report a variety of symptoms (stomachaches, reflux, even poor memory) which are typically similar, but less severe symptoms than people with celiac disease.

When it comes to symptoms of celiac disease, there are some classic signs: weight loss, abdominal pain, diarrhea, bloating, nutritional deficiencies, and short stature. The so called “silent” signs of celiac disease include constipation, Gastroesophageal Reflux Disease (GERD), weight gain, osteopenia, and anemia.

Although only about 1 in 5000 people are diagnosed with celiac disease , recent research indicates that as many as 1 in 133 people may actually have celiac disease. The average time period between experiencing symptoms and getting a diagnosis is 11 years. Most often, the determination of celiac disease is made from blood samples and a biopsy of the small intestine.

If you think you may have celiac disease, talk to your physician about getting the blood-work and endoscopy needed to confirm diagnosis. Alternatively, if you are seeking a less invasive way to determine how your body reacts to gluten, you could try an elimination diet and, upon re-introduction of the offending substance, document any undesired symptoms.

Treatment for celiac disease involves following the gluten-free diet for life. This may seem stringent, but the complications associated with non-compliance (i.e. infertility, osteoporosis/osteopenia, cancers of the bowel, lymphoma) are serious. Remember that following the treatment diet will also help reduce and possibly eliminate your symptoms.

People diagnosed with celiac must not eat products containing wheat, rye, barely, malt, bran (except corn bran), spelt, and kamut. Oats are problematic not because they inherently contain gluten (they do not) but because they may contain a small amount of other grains from milling sources.

Typical hidden sources of gluten include: medications or vitamin/mineral supplements, broth, cheese slices, beer, licorice candy, salad dressing, soy sauce, modified food starch, cake icing, lipstick, marinades, sauces, breakfast cereals, tortillas, chicken nuggets and hydrolyzed vegetable or plant protein. Because of gluten’s ubiquity, it is best to employ a trained professional when determining the risk for cross-contamination at home, assessing foods in the grocery store to ensure they are gluten-free, and minimizing the exposure to gluten from other unsuspected sources.

Since flour and grain products are often used in cooking, it is important to ask how foods have been prepared, especially when dining out. Cross-contamination with gluten is another concern, both in restaurants and at home.

Talk with a qualified healthcare professional regarding your risk for celiac and consult with a registered dietitian to learn how to follow a gluten-free diet safely and nutriously. Remember, if you are diagnosed with celiac disease, following a gluten-free diet is of utmost importance in preserving your health and preventing lymphomas, colon cancer, or other malignancies.

Side-note: gliadin is a protein found within wheat gluten and is thought to be the real culprit; but because gluten is the term most people are familiar with, we’ve used it in the article to avoid confusion.

Article originally featured in UWeekly March 2nd, 2011

Celiac vs. Gluten Intolerance

Source: Sapone A, et al. Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine. 2012; 2013

Gluten is the scary gremlin on the health scene. Just because your best friend, neighbor, or favorite celebrity is gluten-free, does that mean you should be too?

What is gluten? It’s a collective term for a group of proteins found in grains such as wheat, rye, barley and derivatives (i.e. spelt, einkorn). Gluten is well-recognized for giving breads a doughy, elastic structure; but beyond breads, it is used as a thickening agent and flavor enhancer.

Quick note: Gliadins and glutenins are the two main components of the gluten fraction of the wheat seed. Some experts maintain that gliadins are catalysts for problems typically attributed to gluten.

Celiac disease

For those with celiac disease (CD), exposure to gluten triggers an autoimmune attack on the intestines. When the villi (finger-like projections) of the intestines become damaged, the body cannot absorb nutrients into the bloodstream, which can lead to malnourishment and serious chronic health conditions.

People generally develop celiac from a combination of genetic disposition for the disease, a stressful event triggering the genes, and a diet with exposure to gluten, wheat, gliadin, barley, etc.

The diagnosis of celiac disease can be challenging since it shares symptoms to other conditions such as Crohn’s, ulcerative colitis, irritable bowel syndrome, diverticulosis, and even lactose intolerance. Blood tests can reveal auto-antibodies to gluten and often an endoscopy follows; this is where a biopsy can reveal intestinal damage, if one hasn’t started a gluten-free diet already. The presence of genetic markers HLA-DQ2 and/or HLA-DQ8 only shows you may develop CD; it is not a confirmed diagnosis for CD as not all of our genes fully express. Because those with celiac are at risk of malnutrition , other auto-immune conditions, cancer, and osteoporosis, proper diagnosis and support is essential.

For those with celiac disease, it is essential to avoid gliadin/gluten for the remainder of life.

Wheat allergy

Wheat is one of the 8 most common food allergens in the United States. The reaction to ingesting wheat can include rashes, hives, swelling of the eyes, face, mouth, a rapid heart-rate and anxiety.

Unlike celiac disease, where there’s an immune reaction to all gluten-containing grains, for those with a wheat allergy there is only a reaction to the proteins in wheat. Wheat allergies can be diagnosed via a skin prick or blood test.

Sometimes wheat allergies are diagnosed in children but can fade in time.

Non-celiac gluten sensitivity

People with non-celiac gluten sensitivity (NCGS) may experience
similar symptoms as those with CD (including gas, bloating, abdominal pain, fatigue, headaches, forgetfulness/foggy thinking), however, antibodies to gluten are not produced nor is there intestinal damage (two hallmarks of CD). There’s not enough evidence to know for sure if eating small amounts of gluten causes damage.

Interestingly enough, there is evidence linking gluten intolerance to a number of other health conditions including autism, depression, digestive disorders, even schizophrenia.

The symptoms often improve after removal of gluten from the diet.

Detecting gluten sensitivity is difficult since there is currently no accepted diagnostic test for NCGS. It is important to rule out celiac disease and wheat allergy. An elimination diet should be done under supervision of an expert nutritionist.

If you suspect you have celiac disease, wheat allergy, or gluten sensitivity, it is important to get a proper diagnosis and work with a qualified healthcare professional on an elimination diet and food sensitivity test as well as support for following a gluten-free diet.

The results of an individual’s food sensitivity testing showing gluten, gliadin, and wheat as issues.

#2 Problems Solved! Have the Perfect Poo

If your bathroom visit has you feeling less-than-stellar, whether from incomplete bowel evacuation or runny rapid transit, you may wonder what’s going on with your gut. We will solve the mysteries of these #2 issues so that you can sit down and take action!

What’s your number?
If you’re looking at the stool chart feeling as through you run the gamut of each type, start to observe toilet clues and investigate reasons that may underlie issues of diarrhea and constipation. Like most changes, this starts with awareness. Track the number associated with the Bristol stool chart type that best matches your bowel movement.

Water makes all the difference. Diarrhea results when the intestine doesn’t have time to reabsorb all the water from the food waste before it exits. On the other hand, if too much water being reabsorbed, constipation occurs and results in hard, dry rabbit-poo-like stools.

When you can’t wait another second….diarrhea. Common causes of diarrhea include:
Food allergies or sensitivities
Lactose intolerance, gluten intolerance/Celiac disease, or malabsorption of fructose
Hyperthyroidism
Emotional stress
Irritable Bowel Syndrome
Gastrointestinal infection

Sh*t happens….hopefully. Constipation involves the passing of hard, dry stools that resemble rabbit or deer excrement. Are you eating sugar, processed carbs, packaged foods? If so, you’re at higher risk for constipation. Or perhaps it’s one of these common issues:
Low fiber intake (or too much fiber and not enough water)
Food allergies (dairy and wheat can also lead to constipation issues for some)
Hypothyroidism & hormonal imbalance
Lack of physical activity
Dehydration
Issues with the nerves or muscles in the intestinal tract

Whoa! That stinks!
If you find that your flatulence clears a room or your BMs are so stinky they cause a plane to turn back, there’s a problem that needs to be addressed. For the deadly gas (silence optional), the problem has its roots in sulfur compounds. One reason why flatulence can flatten the mood: bacteria adds sulfates to trapped air bubbles in the gut, creating smelly farts. Food can lead to foul smells particularly when one is consuming foods high in sulfur (think Brussels sprouts, cabbage, broccoli, garlic, and onion).

Smelly poo can have its origins from food as well. Those who eat a lot of animal protein tend to have stinkier BMs. A weak digestive system will contribute to foods not breaking down well and putrefying in the gut. Poor diet and stress often have key roles to play as can food sensitivities and inflammatory bowel disorders.

Have the Perfect Poo
Though seemingly as mythical as unicorns, some people claim to have the perfect poos. You can too! First, you have to know what you’re aiming for. On the Bristol stool chart, a perfect poo would ideally be a 4, with 3 and 5 being strong contenders. Let your competitive side show as you try some of these tips to improve your digestive wellness.

• Get more fiber (think fruits, vegetables, legumes, and whole grains)
• Drink enough water! Some people like to jazz it up with some lemon and/or mint.
• Address any underlying thyroid issues
• Consider eliminating gluten and/or dairy from the diet (both are a common cause of diarrhea and constipation) or other foods on your sensitivity results
• Fermented foods (i.e. kimchi, yogurt, kefir, sauerkraut) may be beneficial as they can support the colonization of healthy bacteria in the gut. Consider a probiotic supplement.
• Exercise!
• Incorporate stress management techniques
• Get enough sleep

It is important to give your body the tools it needs to be healthy. Every piece of food eaten is broken down and nutrients are absorbed. If it passes too quickly in the digestive tract, important nutrients are missed. If it takes too long, damage may occur in the colon (think diverticulitis as an example). Remember that there are plenty of neurotransmitters in your gut and the brain-gut connection is real. Your thoughts, anxiety, depression, stress, and mood impact your gut.  With all of the information and ideas presented, what step will you take to  achieve gastrointestinal balance?