These recipes have saved me

First, thank you for all the sweet responses to last week's blog post on my gut health history - it's incredible how many of you have experienced similar symptoms and/or are going through similar healing protocols.

Next week I'll be diving into the strategies (food, supplements and lifestyle changes) I've tried in the past to help relieve my IBS (and then SIBO) symptoms. If you have specific questions, feel free to leave them as comments on the first blog post and I'll do my best to address them in this series!

But for this week I wanted to share a few delicious recipes that have been LIFE SAVERS for me the last couple of weeks as I've been deep in my own healing protocol. Below I've linked some of the recipes I've created to fit within my current SIBO-healing diet, as well as some external gut-healing recipes that I've found along the way.

If you're going through a similar healing protocol, hopefully these recipes will fit within your plan! And if you're not on any specific protocol, these recipes are wonderful, gut friendly options to work into your regular cooking (and baking) routine.

These recipes in particular have been on repeat for me:

Tahini Matcha Latte - When I heard I could have tahini (and matcha) on my protocol, I let out an audible sigh of relief. I blend up this energizing drink most mornings - the tahini gives it a distinct flavor that I actually prefer to my tried-and-true Superpowers Coconut Matcha Latte.

Chestnut Flour Banana Muffins - Chestnut flour is a new ingredient for me and OMG I LOVE IT! It's nutty and sweet, but doesn't feel as dense as an almond or other nut flour. Even my family approved of these muffins - they're that good! I'll be making them (and experimenting more with chestnut flour) even after this protocol is over.

Strawberry Rhubarb Gummies - In addition to Tahini Fudge (recipe coming soon!), these gummies have been my after meal "treats." Sweet, chewy and busting with strawberry flavor, they're perfect for these warmer summer months. The gummies are gut friendly thanks to gelatin, which helps heal the lining of your gut, fight inflammation and support healthy hair, nails and skin. You can easily swap in any berry for the strawberry rhubarb mixture - I've made these with blueberries, raspberries and cherries too!

And here are a few more gut-healing recipe ideas:

Like I've mentioned before, I'm focusing on what I CAN have during this restricted diet, instead of all the things I can't (or shouldn't) eat. And it's been fun trying new recipes and getting creative in the kitchen!

Whether you're on a specific protocol or not, I'd love to hear about your favorite gut-friendly recipe!

Leave a comment below and let us all know (and please include a link if the recipe can be found online!!)

Strawberry Rhubarb Gummies

Sweet, chewy and bursting with strawberry flavor, these gummies are a perfect treat for the warmer months. Unlike traditional gummy candies, which are mostly filled with sugar or high fructose corn syrup, food dyes and “natural flavors” (which, are usually not so natural), these gummies are actually gut healing thanks to the ingredient that helps them set: gelatin.

Maybe you’ve heard of collagen - it’s trending right now in the health world. Gelatin is similar to collagen - it’s actually made from it (and in case you didn’t know, both are made from animal parts including skin, bones and tissue, so if you’re vegan or vegetarian, these superfoods may not be for you).

The gelatinous quality of gelatin that makes it useful for gummies, desserts and more is also what makes it beneficial when we consume it. Gelatin is slower to digest, meaning it moves through the GI tract further and coats the small intestine, which helps heal the gut. It also contains protein and amino acids like glycine that strengthen the gut lining and therefore lower inflammation in the body.

Additionally, the sticky, glue-like quality of gelatin can support the formation of strong cartilage or connective tissues, which is why it and collagen are touted as beauty and youth superfoods (think younger, more supple skin and joints).

Especially if you’re dealing with gut issues like me, gelatin is an awesome food to work into your diet to support your healing efforts. And if you don’t have gut issues? Well I suggest trying out these gummies anyways because they’re mega delicious and FUN!

Strawberry Rhubarb Gummies - Emily Nachazel.JPG

Strawberry Rhubarb Gummies

Ingredients:

  • 1 pint strawberries, stems removed and sliced

  • 3 stalks rhubarb, chopped

  • 2 tbsp full fat coconut milk (ideally one with no guar gum, like the one I’ve linked)

  • 1/2 tsp vanilla

  • 1/4 cup gelatin (important to use a quality source of gelatin, I’ve linked the brand I mostly use!)

  • 2-3 tsp honey (optional, omit if you’re on any specific protocol like low FODMAP, SCD, etc)

Directions:

  1. Add strawberries and rhubarb to a small saucepan over medium heat. Let cook until everything has broken down (about 10-15 minutes). Let mix cool for a few minutes.

  2. Pour the fruit mixture into your high speed blender or food processor. Add in the coconut milk, vanilla and honey (if using) and blend until smooth.

  3. Let mixture cool for a few minutes, then add the gelatin to the blender and blend again until smooth. Immediately pour into a 9 x 9 inch baking dish and refrigerate until the mixture is set (30 - 45 minutes). Slice into squares or other fun shapes and enjoy immediately. Store any leftovers in the fridge for up to 7 days.

Have you USED gelatin before?

If so, what did you make? If not, are you open to trying this gut-healing superfood? Leave a comment below and let me know!