Chocolate Raspberry Tart

by Alissa Segersten, Contributing Author

This decadent vegan tart can be made with any berry, but I especially like the combination of tart raspberries and sweet chocolate. The tart is best served the day it’s made. You can also use a smaller tart pan (an 8-inch works well) and halve the ingredients. Be sure to use the full fat coconut milk that comes in a can.

Recipe from The Whole Life Nutrition Cookbook.

Photo courtesy of Alissa Segersten

Chocolate Raspberry Tart

About 10 servings

INGREDIENTS

Crust

3 cups hazelnut meal
¾ cup arrowroot powder
¼ cup coconut sugar
¾ teaspoon sea salt
6 tablespoons cold coconut oil
2 to 3 tablespoons cold water

Filling

2 cups raw cashews, soaked for 3 hours
½ cup raw cacao powder
½ cup maple syrup
½ cup coconut milk
1 to 2 teaspoons vanilla
1 pint fresh raspberries

METHOD

Preheat oven to 350° F. Grease an 11-inch round tart pan with coconut oil.
Place the hazelnut meal, arrowroot powder, coconut sugar, and sea salt into a bowl and mix together. Add the coconut oil and mix it in using your fingers or a pastry cutter until fine crumbs form. Then add the water and stir together with a wooden spoon until mixture forms a ball. Press dough into the bottom and up the sides of the tart pan. Bake for about 25 minutes. Then remove from oven and cool completely. I like to put it into the refrigerator to speed up the cooling process.
To make the filling, place the cashews into a bowl of water and let soak for about 3 hours. Then drain and rinse. Place soaked cashews into a high-powered blender. Add the cacao powder, maple syrup, coconut milk, and vanilla. Blend until super smooth, adding more coconut milk by the tablespoon if needed.
Pour chocolate filling into cooled crust and chill for 2 hours.
Pop tart out of the pan by pushing it up from the bottom. Place onto a serving platter. Decorate the top with the raspberries. Serve.

About the Author

photos of alissa segersten of whole life nutrition and nourishing meals

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet.

Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

Cherry Chocolate Chunk Ice Cream

by Alissa Segersten, Contributing Author

It’s summer! Time to break out the ice cream maker and whip up some dairy-free ice cream. Plus, it’s cherry season right now.

Don’t have an ice cream maker? Watch a video that explains three easy methods to make ice cream without a machine.

Photo courtesy of Alissa Segersten.

Every summer, my family enjoys the messy task of pitting dozens of pounds of cherries for the freezer. Having a good cherry pitter that can handle the task of many cherries is key! Your children can remove the stems and help use the pitter. It’s quite satisfying watching all of those pits fall into the container, while the pitted cherries shoot out into a bowl! I just pour the pitted cherries into large containers for freezing.

Use your frozen cherries for cherry ice cream, cherry smoothies, or cherry-oat crisp. With all of the health benefits sweet cherries have, doesn’t it make sense to eat a bowlful a day while they are in season, and freeze some to enjoy throughout the year?

This coconut milk-based ice cream is a perfect way to indulge in both antioxidant-rich cherries and dark chocolate. Serve it as a sweet treat after dinner or a healthy mid-afternoon snack.

Be sure to use full fat coconut milk in this recipe. The hemp seeds give it some extra creaminess, healthy fats, and amino acids. You can easily omit the chocolate, if desired. You can also replace the cherries with blueberries, strawberries, or diced mango. All variations are delicious!

Chilling the coconut milk beforehand helps to solidify the cream into ice cream during churning. This nutritious dairy-free ice cream is full of beneficial fats found in the coconut milk and hemp seeds. It’s quite simple to make your own ice cream, and once you do, you’ll likely never go back to the store-bought stuff!

Cherry Chocolate Chunk Ice Cream

from The Whole Life Nutrition Cookbook
Dairy-free, paleo • About 8 servings

INGREDIENTS

2 cans full fat coconut milk, chilled
6 to 8 tablespoons raw honey or coconut nectar
¼ cup hemp seeds
1 teaspoon vanilla powder
½ teaspoon almond extract
1½ cups chopped frozen cherries
¼ to ½ cup finely chopped dark chocolate bar, dark chocolate chips, or raw cacao nibs

METHOD

Place the chilled coconut milk, honey, hemp seeds, vanilla, and almond extract into a high-powered blender and blend until smooth.
Pour into your ice cream maker.* Add the chopped frozen cherries and chocolate chunks, chips, or cacao nibs. Process according to the directions that came with your ice cream maker. I usually let mine churn for 20 to 25 minutes and then transfer to a container for storing in the freezer.
Freeze for 2 to 3 hours or until ready to serve. Serve each bowl with fresh cherries if desired.

*Don’t have an ice cream maker? Watch a video that explains three easy methods to make ice cream without a machine.

Eat the Rainbow

Eat the Rainbow: Starting with Red Cherries
By Alissa Segersten, Contributing Author

These jewels of the summer produce season offer a bevy of health benefits, as well as being irresistibly delicious.

Health Benefits of Sweet Cherries

Cherries are very high in antioxidants

Cherries are considered to have a high ORAC value (oxygen radical absorption capacity). What does this mean for you? Our bodies produce free radicals every day, and some people produce more than others. For example, when you are hypersensitive to a particular food or food group and you continue to eat that food, your body produces more free radicals than usual. Free radicals steal electrons from your cells, causing damage to cell membranes, proteins, and DNA. Having a lot of antioxidants in your body from the food you eat allows the free radicals to use electrons from the antioxidants, instead of your cells. The key is to lower the amount of free radicals your body produces, and increase the amount of antioxidants you consume. Eating a bowl of fresh (or frozen) cherries each day is a great way to do this!

Cherries reduce inflammation

Studies have shown that dark sweet cherries can reduce markers of inflammation such as CRP (C-reactive protein), as well as pro-inflammatory cytokines (immune system messengers) such as TNF-a. What does this mean for you? TNF-a creates a more inflammatory environment in your body, meaning you might feel more pain and aches all over when higher levels of TNF-a are circulating in your body. It is also produced in larger amounts when you have an autoimmune condition like rheumatoid arthritis. Research shows that a cherry-enriched diet reduced inflammation markers in animals by up to 50 percent! Certain plant chemicals called anthocyanins found in dark red and purple plant foods, especially dark sweet cherries, are responsible for inhibiting TNF-a production.

Cherries have been shown to reduce gout attacks

Research shows that the consumption of cherries can be an effective and natural anti-gout therapy. Daily consumption of 10–12 cherries has been shown to significantly reduce inflammation and gout attacks in gout patients.

Cherries protect against cognitive decline

Reducing oxidative stress is a key ingredient for decreasing cognitive decline. Cherries reduce oxidative stress in spades. The phenolic compounds in cherries play a key role in protecting the brain’s neuronal cells from cell-damaging oxidative stress. One study found that 12 weeks of sweet Bing cherry juice consumption (200mL per day) was able to improve cognitive performance in adults with mild to moderate dementia.

Cherries protect against cardiovascular disease

The anthocyanins in dark cherries help by inhibiting lipid peroxidation, meaning that cherries can help prevent the oxidation of LDL cholesterol—oxidized cholesterol is a key factor in the development of cardiovascular disease. The phenolic compounds in cherries have also been shown to lower blood pressure.

References:

Blando, F., & Oomah, B. (2019). Sweet and sour cherries: Origin, distribution, nutritional composition and health benefits. Trends In Food Science & Technology

Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., & Traynor, V. et al. (2017). Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia. European Journal Of Nutrition

Kim, D., Heo, H., Kim, Y., Yang, H., & Lee, C. (2005). Sweet and Sour Cherry Phenolics and Their Protective Effects on Neuronal Cells. Journal Of Agricultural And Food Chemistry

Kelley, D., Adkins, Y., Reddy, A., Woodhouse, L., Mackey, B., & Erickson, K. (2013). Sweet Bing Cherries Lower Circulating Concentrations of Markers for Chronic Inflammatory Diseases in Healthy Humans. The Journal Of Nutrition

About the Author

Learn more at nourishingmeals.com.

Natural Vegan Blueberry Jam

By Dreena Burton, Contributing Author

photo of a toasted bagel with vegan blueberry jam

This jam is sweetened with only berries and dates. The dates also help thicken the jam, along with ground chia seeds. Try making it with your favorite summer berries!

Recipe reprinted from Plant-Powered Families by Dreena Burton, published by BenBella Books.

Photo courtesy of Nicole Axworthy.

Natural Vegan Blueberry Jam

By Dreena Burton
Makes 1¾–2 cups

INGREDIENTS

3–3½ cups (roughly 1 pound) whole blueberries (can substitute raspberries, sliced/chopped strawberries, or a combination of the three; see note)
½ packed cup finely chopped pitted dates (see note)
2–3 pinches sea salt
2 teaspoons ground black or white chia seeds
½–1 teaspoon lemon zest to taste
Extra sweetener to taste (optional; see note)

METHOD

Combine the berries, dates, and sea salt in a saucepan over medium-low heat. Allow the mixture to heat up so the fruit breaks down and begins to bubble, then reduce heat to low, cover, and let simmer until the fruits break down further, about 10 minutes.
Add the chia and lemon zest, and let cook for another 3–5 minutes until the chia helps the jam thicken. Taste, and add extra sweetener if desired.
Let cool, then refrigerate.

Berries—

Measuring 3 cups of berries can produce quite variable amounts—for instance, if measuring whole strawberries, just a few can fill up 1 cup. So, for larger berries like strawberries, simply slice them a few times or roughly chop before measuring. A standard 1-pound clamshell container of strawberries is 3–3½ cups chopped strawberries.

Dates—

The dates will darken the mixture slightly if using strawberries or raspberries instead of blueberries. Still, they don’t darken it much, and also help thicken the jam. Give them a try: it’s a different twist on jam, but it’s delicious!

Sweetener—

I don’t normally add extra sweetener, as I find the dates usually lend enough sweetness. However, depending on the type of berries used, and their ripeness, you may desire a touch of extra sweetener. Options include a few tablespoons of coconut sugar, a drizzle of pure maple syrup, or a few pinches of stevia.

Fresh Blueberry Squares

For even more blueberry goodness, try Dreena's Fresh Blueberry Squares recipe. They are vegan, nut-free, gluten-free, and oil-free.

Dreena says: "These delicious fresh blueberry bars are just sweet enough, and not overly rich. You can enjoy a square (or 2 or 3!) and not feel sickly.

You can also use frozen blueberries in this recipe, but while fresh blueberries are still abundant in markets, why not go for fresh?!"

About the Author

photo of vegan cookbook author and blogger dreena burton

Dreena Burton is one of the pioneering vegan cookbook authors. Vegan for more than 25 years, Dreena is also a mom to three “weegans.” She has charted her journey as a plant-based cook and mother of three through five bestselling cookbooks, including her most recent and beloved title Plant-Powered Families. Dreena has also collaborated with renowned plant-based physician Dr. Barnard on The Cheese Trap, and co-authored their most recent Cookbook for Reversing Diabetes.

Specializing in oil-free, whole-foods vegan recipes, Dreena’s secret ingredient is her passion. Reputed for reliability, her recipes bring whole foods together in unexpected ways to yield delicious flavors and rich textures. Dreena’s recipes are regularly featured by groups including Forks Over Knives, Engine 2 Diet, UC Davis Integrative Medicine, Kris Carr, Blue Zones, The Humane Society, and The Food Network.

Connect with Dreena’s online kitchen and community at www.dreenaburton.com.

Mixed Berry Crumble

by Co+op, stronger together

Serve this crumble warm with a scoop of ice cream and you can't miss. Vary the flavors by adding a teaspoon of cinnamon to the topping, or change the balance of berries in the mix. Substitute a gluten-free flour blend if you prefer.

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Mixed Berry Crumble

Total Time: 40 minutes; 15 minutes active
Servings: 8

INGREDIENTS

1 cup rolled oats
3/4 cup light brown sugar
3/4 cup whole wheat pastry flour
1/2 teaspoon salt
2 teaspoons lemon zest
1/2 cup unsalted butter, melted
4 cups fresh strawberries, stems removed
2 cups fresh raspberries
1 cup fresh blueberries
2 tablespoons sugar
1 tablespoon arrowroot or cornstarch
1 teaspoon vanilla

METHOD

Heat the oven to 400 F.
In a large bowl, combine the oats, brown sugar, flour, salt, and zest.
Add the melted butter and stir to mix. Reserve.
Place the berries in a 2-quart baking dish and sprinkle with sugar, arrowroot or cornstarch, and vanilla. Toss gently to coat, until well combined.
Crumble the oat mixture over the berries in the dish.
Bake for 25 minutes, or until the topping is golden and the juices are thick and bubbly all the way around the dish.
Let cool on a rack for 5 minutes before serving.

Nutritional Information
270 calories, 12 g. fat, 30 mg. cholesterol, 160 mg. sodium, 39 g. carbohydrate, 5 g. fiber, 3 g. protein

Balsamic-Glazed Strawberries

by Co+op, stronger together

Tangy sweet balsamic sauce complements fresh strawberries atop ice cream, yogurt, or pound cake for a spectacular dessert. Spoon some over sliced pound cake or angel food cake for a special dessert.

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Balsamic-Glazed Strawberries

Total Time: 15 minutes
Servings: 6

INGREDIENTS

1/4 cup balsamic vinegar
2 tablespoons honey
1 teaspoon vanilla extract
1 pound fresh strawberries, halved
1/4 cup chopped fresh mint
2 cups vanilla yogurt or vanilla ice cream

METHOD

In a small saucepan, mix together the balsamic vinegar and honey. Cook over medium heat, stirring constantly, for 5 minutes, until the mixture has slightly thickened.
Remove from heat and add the vanilla.
Toss the strawberries with the balsamic glaze and stir in the mint.
Once the sauce has cooled, drizzle over scoops of yogurt or ice cream in individual serving dishes.

Nutritional Information
45 calories, 0 g. fat, 0 mg. cholesterol, 0 mg. sodium, 10 g. carbohydrate, 1 g. fiber, 0 g. protein

Peach and Strawberry Bruschetta

by Co+op, stronger together

Simple and elegant, this mouthwatering appetizer is a cinch to make and takes advantage of summer’s most luscious fruits. Serve with a glass of sparkling lemonade, limeade, or prosecco.

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Peach and Strawberry Bruschetta

Total Time: 15 minutes
Servings: 4–6

INGREDIENTS

2 fresh peaches
1/2 pint fresh strawberries
1 tablespoon honey
1/2 teaspoon smoked sea salt
1/4 cup chopped fresh chives
1 teaspoon chopped fresh thyme
1 teaspoon sherry vinegar
2 tablespoons olive oil, divided
1 whole wheat baguette, sliced
6 ounces chevre

METHOD

Preheat the oven to 375 F.
Peel the peaches by bringing a pot of water to boil. Cut a small “X” into the pointed end of each peach, and submerge in boiling water for approximately 30 seconds. Remove the peaches from the boiling water with a strainer or tongs, and drop into a bowl of ice water. The skin will slip off, or at least, be fairly easy to peel.
Halve, pit, and dice the peaches and stem and dice the strawberries.
Stir in the honey, sea salt, chives, thyme, sherry vinegar, and 1 tablespoon of the olive oil; set aside.
Brush the baguette slices lightly with the rest of the olive oil and place in a single layer on a baking sheet in the oven to toast for 15 or 20 minutes, turning once halfway through.
Spread the warm baguette slices with chevre and top with the fruit mixture.

Nutritional Information

130 calories, 10 g. fat, 10 mg. cholesterol, 330 mg. sodium, 10 g. carbohydrate, 7 g. fiber, 5 g. protein

Super Green Chia Pudding

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

photo of super green chia puddling in a glass topped with fresh raspberries and granola

This recipe from Selva Wohlgemuth is rich in magnesium, vitamin C, and probiotics, and is a great way to enjoy a treat that is full of whole foods ingredients.

It can be served for breakfast or as a dessert.

Super Green Chia Pudding

Makes 2 servings.

INGREDIENTS

1 large banana
1 cup plain whole milk yogurt
1/2 cup unsweetened almond milk
2 handfuls baby spinach
2 tablespoons maple syrup
Pinch of sea salt
5 tablespoons chia seeds
1/4 cup of your favorite granola
Fresh berries

METHOD

In a blender combine banana, yogurt, almond milk, baby spinach, maple syrup, and sea salt. Blend on high speed until smooth. Adjust sweetness to taste with maple syrup.
Pour into a glass bowl and stir in the chia seeds. Cover and refrigerate for at least 6 hours or preferably overnight. Stir occasionally.
Spoon the mixture evenly into two mason jars, or serving glasses, and top with your favorite granola and fresh berries. Enjoy!
Optional: If too thick for your preference, add more almond milk to chia pudding.

Old World Lamb Liver Pâté

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

This recipe makes a lot of pate. You can easily freeze the pâté and thaw for use later if you need a quick and tasty appetizer or breakfast spread.

Being nutritionally dense, this recipe is particularly appropriate for meeting the nutritional needs of mothers during the postpartum period.

Old World Lamb Liver Pâté

INGREDIENTS

½ cup + 2 tablespoons organic grass-fed butter (I use Organic Valley, green label)
2 cups diced yellow onion
2 cloves garlic, minced
1 tablespoon fresh sage, finely minced
1 tablespoon fresh oregano, finely minced
1 pound organic grass-fed lamb liver, diced or thinly sliced
2 tablespoons half and half
1 teaspoon real sea salt
1 teaspoon fresh ground allspice (I use a clean coffee grinder to grind up allspice berries)
½ teaspoon ground pepper

METHOD

In a large skillet (not cast iron), heat the butter over medium heat until melted. Reduce heat to medium low and add the yellow onion and sauté 10 minutes. Then add the garlic and the freshly minced herbs. Sauté another 10 minutes until the onions are caramelized.
Meanwhile cut away any membranes on the liver. Sometimes this is already done depending what liver you buy, and if you can find it, it will surely save you a bit of time! See this post for pictures if you still need to cut away membranes.
When the onions are starting to caramelize reduce the heat to low and with a slotted spoon transfer the onion mixture into a food processor. Return the heat to medium and sauté the liver until no longer bloody, but still slightly pink inside, just a couple minutes. Turn off the heat and allow the lamb to cool a bit.
Meanwhile process the onion mixture until smooth. Then add the liver, half and half, sea salt, allspice, and ground pepper. Process until smooth.
Line a container with plastic wrap and pour the liver pâté into the container. Smooth with a spatula and cover. Refrigerate. Once cool and hard you can turn the container over onto a plate and peel away the plastic wrap, allowing you to slice the pâté OR just pour into a container from which you can spoon the pâté out of.

Feeling Sick? Chicken Soup is the Best Medicine

by Alissa Segersten, Contributing Author

bowl of super immune-boosting chicken soup

I created a chicken soup recipe with immune-boosting ingredients, such as the herb astragalus, fresh ginger, garlic, shiitake mushrooms, and red chili flakes. The astragalus and shiitake mushrooms stimulate cells that attack viruses and harmful bacteria. The ginger and chili flakes add heat to stimulate the sinuses to drain. Ginger is also a broad-spectrum antimicrobial and is an amazing anti-inflammatory herb. —Alissa Segersten

Reprinted with permission from nourishingmeals.com. Recipe and photos by Alissa Segersten.

Your grandmother was right … chicken soup is one of the best medicines when you are sick.

You might want to consider gathering ingredients for homemade chicken soup before reaching for that over-the-counter cold medicine. Soup made from whole chickens is rich in carnosine, which has been shown to inhibit damage from viruses in the body. Beyond that, doesn't it just feel good to sip on a warm, brothy soup when you are under the weather?

This is one of my favorite soups to make during cold and flu season. Feel free to add any vegetables you prefer. Diced yams or winter squash are an excellent addition, so are finely chopped hot peppers. You can also replace the napa cabbage with either green or savoy cabbage.

BROTH INGREDIENTS

1 whole organic chicken (4 to 5 pounds)
16 cups water
1 medium onion, chopped
3 celery stalks, chopped
2 carrots, chopped
4 to 5 shiitake mushrooms, chopped
1 whole head garlic, cut in half cross-wise
2 to 3 inches fresh ginger, cut into thin slices
2 tablespoons dried astragalus* (optional)
1 teaspoon whole black peppercorns
1 stalk lemongrass, chopped (optional)

uncooked pot of ingredients for super immune-boosting chicken soup

*Astragalus is available in the bulk department at the Co-op's Downtown store.

SOUP INGREDIENTS

1 medium onion, chopped
3 carrots, sliced
4 celery stalks, chopped
2 cups shiitake mushrooms, thinly sliced
1 large red bell pepper, chopped
2 to 3 teaspoons grated fresh ginger
1 tablespoon sea salt
1 teaspoon crushed red chili flakes
4 to 5 cups sliced napa cabbage
1 cup chopped cilantro

METHOD

In an 8-quart stockpot, add all broth ingredients. Cover and simmer for about 1½ to 2 hours on low heat.
Place a large colander over another 8-quart pot or large stainless steel bowl. Pour the broth through it to strain out the chicken and vegetables. Place the pot of broth back on the stove. Place the chicken onto a plate to cool.
Bring the broth to a boil, add all of the soup ingredients except the napa cabbage and cilantro. Cover and simmer for 15 to 20 minutes.
While the vegetables are cooking, pull all of the meat from the chicken and cut into smaller pieces. Add the chicken to the soup.
Once the vegetables are tender, turn off the heat and add the chopped cabbage and cilantro. Taste and adjust salt and seasonings if desired.

Learn more at nourishingmeals.com.

Ask the Nutritionist: Gut Bacteria

by Selva Wohlgemuth, Co-op News contributor

December 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Ask the Nutritionist: Gut Bacteria

Why Are Gut Bacteria Important to Our Health?

Did you know that you have 10 times more microbes than human cells and that they weight about 4 pounds total! That means on a cellular level we are more microbial matter than human!

The types of bacteria that live within us, on our skin, in our guts, etc., are impacted by our method of delivery at birth, our diets, lifestyle, stress, antibiotic use, and illness. Before we are born we are squeaky clean, no microbes at all. But during delivery mom transfers her gut bacteria and breastfeeding continues to provide many more. The gut microbiome stabilizes into a more adult-like profile by age one. Therefore, this initial year can have a huge impact on our microbiome and health as an adult.

Some gut bacteria live in a symbiotic relationship with us, making essential nutrients for us to absorb (like vitamin K and B vitamins), they help us digest fibers and stimulate our nervous system. They can also support our gut barrier function and prevent pathogenic bacteria from calling our guts home.

However, some gut bacteria can be potentially harmful. If there is an imbalance of good vs. bad gut bacteria, also called dysbiosis, it can cause allergies, inflammatory bowel disease, irritable bowel syndrome, obesity, diabetes, depression, autism, cancer, and many other conditions. Some of the symptoms of dysbiosis include gas and bloating, diarrhea, constipation, and weight gain or difficulty losing weight. Therefore, gut bacteria play a vital role in human health and general well-being.

Gut Bacteria and Gut Immune System: Good gut bacteria help resist the invasion of pathogenic bacteria and they can help protect us from developing food intolerances. Leaky gut, which is in part caused by poor bacterial diversity, is the main reason people develop food intolerances by activating an immune system response to consumed food proteins. Research has found that L. plantarum can help repair a leaky gut by restoring tight junctions in the gut lining, thereby reducing food intolerances and reducing GI inflammation (1).
Gut Bacteria Benefit the Host: Good gut bacteria help maintain regular bowel movements, produce vitamins, transform bile acid and hormones, metabolize and destroy chemicals and toxins, and help absorb minerals. They also produce short-chain fatty acids in the colon, fueling our colon cells and reducing the risk of colon cancer (1).
Gut Bacteria Can Impact Our Mood: Research finds gut dysbiosis is related to anxiety and depression. Did you know that more than 90 percent of your serotonin is made in your digestive tract? Therefore, establishing growth of good gut bacteria can alter neurotransmitter activity in the brain to improve these symptoms (2).
Gut Bacteria and Insulin Resistance: Research has shown that obese individuals often present with an increase in Firmicutes and Actinobacteria and a decrease in Bacteroidetes species, while lean individuals present the opposite. This imbalance seems to increase leaky gut and the absorption of a toxic product called lipopolysaccharide (LPS) which stimulates an inflammatory cascade. This impairs insulin signaling and insulin sensitivity at the cellular receptor site. Consequentially, this leads to weight gain and blood sugar dysregulation (3).

How to Grow Your Good Gut Bacteria

Luckily, you can modulate the types of bacteria that call your GI tract home. Although everyone has a microbial blueprint, your dietary choices, lifestyle choices (stress management), and supplement choices can help encourage establishment of good gut bacteria. Incorporating a whole-foods diet rich in a variety of fruits and vegetables will not only support your gut bacteria but also help provide nutrients for optimal well-being.

Fiber & Prebiotics

Eating a whole-foods-based diet rich in fiber (fruits, vegetables, grains, beans, nuts, and seeds), can actively feed good gut bacteria and encourage their growth. Certain foods contain large amounts of prebiotics, which are indigestible carbohydrates that beneficial bacteria rapidly ferment for fuel. By eating more fiber and prebiotics you encourage beneficial bacteria to grow from the bottom up for lifelong benefits. Gradually increase the therapeutic foods listed below to avoid uncomfortable gas and bloating.

Raw Prebiotic Rich Vegetables: Onions, garlic, leeks, asparagus, artichoke, sunchokes, dandelion greens, and under-ripe bananas. Eating these vegetables raw will provide the largest amount of prebiotic punch.

Polyphenol Rich Foods: Red and purple fruits and veggies, flaxseed meal, chestnuts, hazelnuts, olive oil, red and black whole grains, green tea, dark cocoa, and herbs and spices are all rich sources of polyphenols (phytonutrients that beneficial bacteria feed on).

Mucilaginous Grains & Seeds: Mucilaginous seeds like chia and flaxseed, psyllium husk powder, and grains like oats provide a great fuel source for a beneficial bacteria called Akkermansia that is associated with a healthier metabolic status and a more diverse and healthy gut bacteria.

Resistant Starch: Found in cooked and cooled starchy foods like potatoes and rice, this starch is rapidly fermented by good bacteria and can help establish growth of Bifidobacterium species. Slightly under-ripe bananas are also rich in resistant starch as is green banana flour.

Fermented Foods

While prebiotics help provide the fuel for good gut bacteria, eating fermented foods can provide beneficial bacteria via food. However, decades of research shows you CANNOT repopulate the human gut with Lactobacilli and Bifidobacterium supplied by supplements or fermented foods. Colonization is only temporary and lasts only as long as you eat the food regularly. You must grow them from the bottom up using the prebiotic and fiber-rich foods mentioned above.

Nancy’s Plain Yogurt & Kefir: Researched bacterial strains are used in these yogurt and kefir products. Enjoy daily, mixed with one half of an under-ripe mashed banana sprinkled with chia or flaxseeds for added fiber. Some people may better tolerate goat yogurt and kefir.

Lacto-Fermented Veggies: Fermented sauerkraut, kimchi, and other veggies, available in the refrigerated section, have a “zing” to them when consumed for best probiotic benefits. Enjoy 2 tablespoons as a garnish on your savory meals.

Fermented Beverages: Kombucha, kvass, water kefir, and cultured coconut water can be tasty ways to get dairy-free probiotics. Good Belly makes cultured beverages and StraightShots that provide the strain L. plantarum 299v.

Limit Sugar & Refined Grains

Many pathogenic bacteria and yeasts thrive off simple carbohydrates such as sugar, white flour, and refined products. Try to avoid processed foods and sugar as much as possible and stick to a whole-foods diet by using the tips below.

Choose only whole grain products and grains (brown rice, quinoa, whole wheat).
Purchase locally made sourdough whole grain bread without added sugars and fillers.
Use honey, maple syrup, or dates to sweeten dishes and beverages.
Enjoy fresh fruit if craving sweets.
Treat yourself with 1–2 squares of organic dark chocolate, which has limited sugar.
Avoid sugar substitutes. Limited use of stevia or monk fruit are the only acceptable substitutes.

References:

Recipe: Gut Nourishing Steel Cut Oats

Get Selva's simple recipe for Steel Cut Oats that incorporates many of the dietary tips mentioned above. Perfect to enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

by Alissa Segersten, Contributing Author

Chocolate Raspberry Tart

INGREDIENTS

METHOD

About the Author

by Alissa Segersten, Contributing Author

Cherry Chocolate Chunk Ice Cream

INGREDIENTS

METHOD

Eat the Rainbow

Health Benefits of Sweet Cherries

Cherries are very high in antioxidants

Cherries reduce inflammation

Cherries have been shown to reduce gout attacks

Cherries protect against cognitive decline

Cherries protect against cardiovascular disease

About the Author

By Dreena Burton, Contributing Author

Natural Vegan Blueberry Jam

INGREDIENTS

METHOD

Berries—

Dates—

Sweetener—

Fresh Blueberry Squares

About the Author

by Co+op, stronger together

Mixed Berry Crumble

INGREDIENTS

METHOD

by Co+op, stronger together

Balsamic-Glazed Strawberries

INGREDIENTS

METHOD

by Co+op, stronger together

Peach and Strawberry Bruschetta

Total Time: 15 minutes Servings: 4–6

INGREDIENTS

METHOD

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Super Green Chia Pudding

INGREDIENTS

METHOD

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

Old World Lamb Liver Pâté

INGREDIENTS

METHOD

by Alissa Segersten, Contributing Author

Your grandmother was right … chicken soup is one of the best medicines when you are sick.

BROTH INGREDIENTS

SOUP INGREDIENTS

METHOD

by Selva Wohlgemuth, Co-op News contributor

December 2018

Ask the Nutritionist: Gut Bacteria

How to Grow Your Good Gut Bacteria

Fiber & Prebiotics

Fermented Foods

Limit Sugar & Refined Grains

Recipe: Gut Nourishing Steel Cut Oats

Ask the Nutritionist

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Total Time: 15 minutes
Servings: 4–6