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Balsamic-Glazed Strawberries

by Co+op, welcome to the table

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.welcometothetable.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, welcome to the table

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.welcometothetable.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.

A Recipe for All Seasons: Roasted Chicken and Vegetables

by Jeremy Meadows, former Cordata deli cook

Through some wonderful symbiotic alchemy, the aromatic vegetables help to flavor the chicken, and the chicken juices impart incredible richness to the vegetables. It’s just delicious.

At the Co-op we are big fans of eating local, seasonal produce whenever possible, which is in keeping with our status as unabashed sustainable-food-movement warriors. We are also crazy about local, seasonal produce simply because we like food that, you know, tastes good. And a good rule of thumb for determining how good (or bad) your produce is going to taste is to determine how far it has travelled to reach your plate. Remember, veggies get jet-lag too!

In the meager months of winter, eating seasonally is a little more challenging. Many of the winter vegetables—especially the root vegetables like parsnips, carrots, rutabagas, etc.—take a little bit of coaxing and cajoling to bring out their full potential.

Not that this is hard. Indeed, a quick toss with some olive oil, salt, and pepper and a little time in the oven is all it really takes to bring out the sugary, savory deliciousness hidden within these curious ground-dwellers.

But if you want to take things to the next level, try this recipe. Through some wonderful symbiotic alchemy, the aromatic vegetables help to flavor the chicken, and the chicken juices impart incredible richness to the vegetables. It’s just delicious. It’s also really easy to make, and adapts well to use most any sturdy vegetables, which is good because rarely a month goes by when I don’t make it at least once.

Roasted Chicken and Vegetables

INGREDIENTS

1 3–5 pound chicken
Several sprigs of thyme
4 cloves garlic, smashed, peel left on
6 tablespoons butter
6 tablespoons soy sauce
3-4 pounds assorted root vegetables, cut into 1”–2” chunks (see note)
8 cloves garlic peeled
3 tablespoons olive oil
Salt
Pepper

Note: In the winter months, I like a mixture of carrots, parsnips, and rutabagas, but use whatever sturdy vegetables you prefer (beets are especially good). Just remember that cooking times vary. The vegetables mentioned cook evenly, but if you add less-dense vegetables, like potatoes, just cut them slightly larger, so that they cook evenly with the denser vegetables.

METHOD

1. Preheat the oven to 450 F.

2. Pat the chicken dry with paper towels. Season the cavity generously with salt and pepper and place thyme sprigs and smashed garlic in the cavity. Truss the chicken. Let sit at room temperature while you prepare other ingredients. (Alternatively, you can use a combination of bone-in chicken pieces such as breasts, thighs, etc., placed on a wire rack over the pan.)

3. Melt the butter in a small saucepan over medium-low heat. Stir in the soy sauce and set aside.

4. Place the vegetables and peeled garlic in an 8" x 13" casserole, or other high-walled dish that will hold them comfortably. Add the olive oil and a large pinch of salt and pepper and toss to coat.

5. Nestle the chicken on top of the vegetables, breast side up. Brush about half of the butter/soy sauce mixture all over the chicken.

6. Roast for about 50–60 minutes or until the chicken registers 165 degrees in the thickest part of the thigh, basting with remaining butter/soy sauce mixture once or twice in between.

7. Remove the chicken to a platter and let it rest for 10–15 minutes. Meanwhile, stir the vegetables and return to the oven while chicken rests.

8. Remove the vegetables from the oven. Carve the chicken and serve with
the vegetables.

Old World Lamb Liver Pâté

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

Selva Wohlgemuth, meal planning instructor

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.

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.

Healing Turmeric-Ginger Broth

by Alissa Segersten, Contributing Author

healthy noodle soup with turmeric ginger broth

Healing Turmeric-Ginger Broth makes a delicious chicken noodle soup.

You can get very creative with what you add to your broth. Think of foods that naturally complement turmeric: chicken, fish, lentils, chickpeas, brown rice, sweet potatoes, potatoes, kale, spinach, carrots, zucchini, lemon, green onions, cilantro, and parsley!

Reprinted with permission from www.nourishingmeals.com. Photos by Alissa Segersten.

Healing Turmeric-Ginger Broth

Look for fresh turmeric in the produce section at the Co-op (available seasonally).

INGREDIENTS

1 to 2 tablespoons extra virgin olive oil
2 tablespoons turmeric powder
½ cup (heaping) very finely chopped fresh turmeric
¼ cup (heaping) very finely chopped fresh ginger
1 large onion, chopped (leave the skins on)
3 to 3 ½ pounds organic chicken thighs (bone-in, skin-on)
1 tablespoon black peppercorns
2 bay leaves
3 large celery stalks, chopped
2 large carrots, chopped
handful fresh parsley or cilantro
1 tablespoon herbed sea salt or plain sea salt
16 cups water
1 tablespoon raw apple cider vinegar

METHOD

Heat a 9-quart heavy stock pot over medium heat. Add the olive oil. Then add the dried turmeric, fresh turmeric, and ginger. Sauté for a few minutes, then add the onion (and the onions skins for a deeper colored stock) and sauté a few minutes more. Add the remaining ingredients, cover, and bring to a gentle boil. Then reduce heat to low and simmer for about an hour.
Using tongs or a slotted spoon, remove the chicken thighs and place them onto a plate to cool. Once they are cool enough to handle, pull the meat from the bones. Then return the bones and skin to the pot of simmering stock, cover, and simmer on low heat for an additional 2 to 3 hours or longer.
Then strain through a fine mesh strainer into another large pot or bowl. Taste and add more salt if necessary. Ladle some of the broth into wide-mouth quart jars and refrigerate. Serve the rest of the broth with the cooked chicken, cooked rice noodles, chopped fresh cilantro or parsley, and green onions. Or add your favorite vegetables (like thinly sliced kale or collard greens, diced carrots, onions, and zucchini) and cooked lentils or mung beans. Add in some leftover cooked brown rice or quinoa too if you have it. There are so many ways to use turmeric broth. Get creative!

Recipe Tips and Notes

Variation: Use a whole 3 1/2 pound chicken in place of the thighs if desired. Cook for about 1 1/2 hours at first (instead of one hour), then remove the chicken from the broth, remove the meat from the bones and place the bones and skin back into the pot and continue to cook for 2 to 3 more hours or longer.

Notes: Leave the skins on your fresh turmeric and ginger for this recipe: no need to peel them! The rice noodles pictured here are a Thai rice noodle that just needs to be soaked in hot water for 10-15 minutes before using (no cooking required). I usually keep a few packs in my pantry for quick Pad Thai dinners or quick curry-noodle soups.

Warning: This soup will temporarily stain your children’s faces yellow (around their mouths and chin if they are slurping their soup), and it will permanently stain clothes, tablecloths, light-colored cloth napkins, and everything it comes into contact with. It is that potent.

Why Tumeric?

In general, disease is caused by getting too many things that you don’t need (inflammation, stress, toxins, infections, allergens), and too little of the things that you do need (antioxidants, relaxation, exercise, healthy foods, proper nutrients).

Turmeric contains beneficial polyphenol chemicals called curcuminoids. The magic of curcumin is that it shuts down, or dampens, the primary inflammatory switch in the body making it one of the most potent natural anti-inflammatory substances.

Research has also demonstrated that curucmin can help combat various infections that can lead to inflammation in the first place. It also signals our cells to make more antioxidants and hundreds of beneficial detoxification proteins to remove harmful toxins from our cells.

Turmeric is best mixed or cooked with fat to get its full benefit. This is one of the ways turmeric has been traditionally used in India. Spices are always sautéed first in
fat (often ghee) before being used in recipes. This not only allows for the absorption of the beneficial polyphenols, but it also brings out the flavors in the spices.

Turmeric is amazing, isn’t it?

About the Author

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.

Harvest Apple Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

When you are too busy to make a pie crust, or simply don’t have the ingredients on hand, this simple Harvest Apple Crisp recipe will hit the spot.

Plus, it’s lower in calories and sugar than a traditional apple pie or crisp. Step into fall with this aromatic and tasty delight!

Photo by Selva Wohlgemuth

Harvest Apple Crisp

(gluten-free and vegan)
Serves 8

Nutritionist Tips: Keep the peel on the apples because they increase the gut-friendly fiber in this recipe. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

FILLING INGREDIENTS

5 medium apples, thinly sliced
1 cup frozen blueberries
1 orange, juiced
1 tablespoon sugar
1 tablespoon arrowroot powder
1 teaspoon ground cinnamon
½ teaspoon vanilla extract
generous pinch sea salt

STREUSEL INGREDIENTS

½ cup gluten-free rolled oats
1/3 cup chopped hazelnuts
1 tablespoon white rice flour
2 tablespoons sugar or coconut sugar
½ teaspoon ground cinnamon
generous pinch sea salt
1½ tablespoons butter, ghee, or coconut oil, melted

METHOD

Preheat your oven to 350 degrees F.
In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes.

Meanwhile make the streusel:

Combine the rolled oats, hazelnuts, rice flour, sugar, cinnamon, and salt. Stir to combine, pour in the melted butter, and mix until evenly distributed throughout.
Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20–25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of whipped cream, vanilla ice cream, or plain yogurt.

Nutrition (per serving): 180kcal, 30g carbs, 5g fiber, 7g fat, 2g protein.
Add 50kcal for 2 tablespoons whipped cream.

More Recipes from Selva

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

Decadent Chocolate Avocado Mousse

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

For all you chocolate lovers out there, this one is for you.

This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied.

Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Photo by Selva Wohlgemuth

Decadent Chocolate Avocado Mousse

(gluten-free and vegan)
Makes 5-6 servings

Nutritionist Tips: It tastes best if made the night prior to allow the flavors to intensify. Find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

INGREDIENTS

¼ cup dark chocolate chips (I get mine in the bulk section)
2 ripe large avocados
¼ cup extra dark cocoa powder (make sure to get the extra dark)
5 tablespoons maple syrup
2 pinches sea salt
1 teaspoon vanilla extract
2 tablespoons soymilk (any other milk will do too)

VARIATIONS

Mint: Add 1 teaspoon organic peppermint extract

Spiced Thai Ginger: Add 1½ teaspoons ground ginger and ¼ – ½ teaspoon cayenne (per your preference)

Vanilla: Add an additional teaspoon vanilla extract

METHOD

Set up a small double boiler by filling a small saucepan with a little water and placing a small ceramic bowl inside. Put the chocolate chips inside the bowl and heat the saucepan over medium to melt the chocolate.
Meanwhile, add the avocados, cocoa powder, maple syrup, sea salt, vanilla, soymilk, and additional spices to your food processor. Blend until smooth. Add the chocolate when melted and continue to process until smooth. You may need to scrape down the sides with a rubber spatula.
Spoon the creamy smooth mousse into a glass bowl, cover and refrigerate 4 hours or overnight to allow the flavors to develop and the mousse to set. Garnish each serving with chocolate shavings and a strawberry. You can even go an extra step and serve the mousse with a dollop of whipped coconut cream or regular whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Ask the Nutritionist

Low FODMAP Double Berry Pecan Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet.

If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

Photo by Selva Wohlgemuth

Low FODMAP Double Berry Pecan Crisp

(gluten-free and vegan)
Serves 4-6

Nutritionist Tips: If using frozen berries, allow them to thaw a little bit on the counter before using. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

INGREDIENTS

4 cups fresh or frozen berries
2 tablespoons sugar
1 tablespoon arrowroot powder
½ teaspoon cinnamon
¼ teaspoon cardamom
generous pinch sea salt

STREUSEL INGREDIENTS

½ cup gluten-free rolled oats
¼ cup chopped pecans
2 tablespoons dry shredded coconut (unsweetened)
1 tablespoon white rice flour
1 tablespoon sugar
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
generous pinch sea salt
1½ tablespoons coconut oil/butter or ghee, melted

METHOD

Preheat your oven to 350 degrees F. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes. Remove from oven, stir, and top with streusel (see below).
To make the streusel combine the rolled oats, pecans, shredded coconut, rice flour, sugar, cinnamon, cardamom, and salt. Stir to combine. Add in the melted coconut oil and mix until the coconut oil is dispersed throughout.
Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20-25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of coconut whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

by Co+op, welcome to the table

Balsamic-Glazed Strawberries

INGREDIENTS

METHOD

by Co+op, welcome to the table

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 Jeremy Meadows, former Cordata deli cook

Roasted Chicken and Vegetables

INGREDIENTS

METHOD

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

Old World Lamb Liver Pâté

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

by Alissa Segersten, Contributing Author

Healing Turmeric-Ginger Broth

INGREDIENTS

Recipe Tips and Notes

Why Tumeric?

About the Author

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Harvest Apple Crisp

FILLING INGREDIENTS

STREUSEL INGREDIENTS

METHOD

More Recipes from Selva

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Decadent Chocolate Avocado Mousse

INGREDIENTS

VARIATIONS

METHOD

More Healthy Desserts

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Low FODMAP Double Berry Pecan Crisp

INGREDIENTS

STREUSEL INGREDIENTS

METHOD

More Healthy Desserts

Ask the Nutritionist

enews-sign-up-image

Total Time: 15 minutes
Servings: 4–6