Akkermansia Muciniphila

 Getting To Know Your Gut Bugs: Akkermansia Muciniphila | Dr. Mark Hyman

A.Muciniphila is one of the most beneficial bacatria for your gut.  This article discusses food that helps to promote it in your gut.  

Akkermansia loves ellagic acid, a polyphenol prevalent in berries and some nuts (29). It also loves catechins and tannins from green tea (31). Here’s a list of foods that naturally increase Akkermansia levels (8)(30-32):

• Pomegranates
• Cranberries
• Raspberries
• Blackberries
• Blueberries
• Strawberries
• Grapes
• Apples
• Walnuts
• Pecans

Phytoestrogens

 https://www.healthline.com/nutrition/foods-with-estrogen

Interesting article on Phytoestrogens.  They mimic estrogen in the body, and maybe helpful as your body goes through menopuase.

flax seed, sesame seed powder, strawberries, cranberries, raspberries

Frozen Chocolate Cookies

Based off of this recipe:  https://halftheclothes.com/favorite-fructose-free-dessert-no-bake-cookies/ 

Makes 10 cookies

• 1/4 c coconut oil
• 1/4 cup maple syrup (depending on taste you might add more)
• 1/2 c Mixed nut and seed butter (or nut/seed butter of choice)
• 1/4 c cocoa powder
• 1/4 tsp vanilla extract (to taste)
• 1/8 tsp almond extract (to taste)
• 1 c. oat flour (may need a little more to get it thick enough)

1. Add coconut oil, maple syrup, and nut butter in small pan over lower heat.  Stir until it’s melted.
2. Add cocoa powder, stir thoroughly.
3. If mixture is still too hot to leave your finger in, wait until it cools a bit or extract will evaporate (it’s alcohol based). Once mixture is cooled enough to touch, add extract.
4. Stir in oats.  You want it think enough not to run across the cookie sheet.
5. Scoop onto waxed paper, let sit in freezer for 10-20 mins, remove to air-tight container and store in freezer.

Chocolate Cake based on Sticky Date Pudding

 15 Madjool Dates

 1 cup oat flour

1 cup sorghum flour

1 cup coconut oil melted

1/2 cup (coconut, almond, or oat) milk mixed with 1 tsp lemon juice

1 1/2 teaspoon baking soda

6 eggs (This also works with flaxseed eggs, but it a little more dense)

1/2 cup dark chocolate (60%) chips

Mix dates in food processor to just break apart.  Then add coconut oil and process until small pieces.  Add the milk and eggs.  In a bowl combined the flours and baking soda.  Add wet ingredients to dry.  Put in a sprayed deep dish pay and bake in a 350 oven for  30 - 45 minutes or until a fork comes out clean.

I loved this without the topping, but if you want to treat yourself try adding this topping.  1/2 cup coconut milk, 8 dates, and 1 tsp vanilla.  Process the dates to break apart.  add all the ingredients into a small sauce pan over low heat.k  Warm until it becomes a fairly smooth sauce.  Poke holes into the cake, and pour the sauce over it.

Raw Oatmeal Cookie Dough

Oatmeal Cookie Dough:

Scant 1 cup Oat Flour
1 cup Sorghum Flour
1/4 cup maple syrup
1 t. vanilla extract
Scant 1/2 cup Coconut Oil, melted

zest of two lemons

Put dry ingredients into bowl and mix.  Add wet to same bowl and mix.  The dough will be on the soft side.  Eat.

* I make my own oat flour by taking old fashioned oats and processing in my food processor until I have flour.  I measure 1 cup of oats before putting into blender which probably yields slightly less than 1 cup which I call for in the recipe.

Cauliflower "Rice" Tabbouleh

 Prep Time: 10 minutes Cook Time: 20 minutes Servings: Yield 5 cups Source: epicurious.com

INGREDIENTS

1/2 medium head of cauliflower (about 1 pound), coarsely chopped

5 tablespoons extra-virgin olive oil, divided

1 teaspoon (or more) kosher salt, divided

2 cups (packed) flat-leaf parsley leaves with tender stems

1 cup (packed) mint leaves

2 scallions, white and pale-green parts only, sliced

1 garlic clove, coarsely chopped

1 teaspoon finely grated lemon zest

3 tablespoons fresh lemon juice

1/4 teaspoon crushed red pepper flakes

1/2 medium cucumber (about 8 1/2" long), cut into 1/4" pieces

6 ounces cherry tomatoes, quartered

DIRECTIONS

Grate cauliflower with the coarse grater disk on a food processor or the largest holes on a box grater until rice-like in texture. Transfer to a large, microwave-safe bowl and toss with 1 Tbsp. oil and 1/4 tsp. salt. Cover with plastic wrap and microwave on high 3 minutes. Carefully remove plastic wrap, spread cauliflower "rice" on a rimmed baking sheet, and let cool.

Wipe out food processor, if necessary, and fit with chopping blade. Pulse parsley, mint, scallions, garlic, lemon zest, lemon juice, 3/4 tsp. salt, and remaining 1/4 cup oil until herbs are coarsely chopped. Transfer to a large bowl and stir in red pepper flakes. Add cauliflower, cucumber, and tomatoes and gently toss to coat. Season with additional salt, if necessary.

Do Ahead

Cauliflower "rice" can be made 3 days ahead. Chill in a resealable container.

MEDITERRANEAN WARM SALAD

 From:  https://simplyvegetarian777.com/mediterranean-warm-salad/

Serves: 2

Ingredients

• Onion Red - 1 small, thinly sliced
• Zucchini - 1 small, washed and cut into thin half moons
• Bell peppers, colored - 5, cut into thin discs
• Cherry Tomatoes - ¼ cup, halved
• Black olives - 10, sliced
• Feta cheese - ¼ cup, crumbled
• Salad Greens - 2 handful. I used a mix of baby chard, baby kale and baby spinach.
• Cranberry dry - 2 tsp, optional
• Oils & Spices
• Olive Oil - ½ tbsp
• Balsamic Vinegar - ½ tbsp
• Oregano, dry - ½ tsp
• Lemon Juice - ½ tsp. 
• Salt and black pepper powder to taste
• Instructions
• 
  
• Wash the baby greens and dry completely. Divide them in 2 salad plates/bowls.
• Take a heavy pan and heat ½ tbsp. olive oil in it. Once hot, reduce the heat to medium and add onions to it. Cover and cook for 2 minutes till it becomes soft. Now cook for 1 more minute uncovered and brown lightly.
• Add zucchini slices and bell peppers. Toss them and cook for another 3 minutes till the zucchini is slightly cooked. Add oregano, salt and black pepper. Toss well.
• Add cherry tomatoes, balsamic vinegar and sun dried tomatoes. Toss well on high heat for few seconds and turn off the heat. Add lemon juice and toss again.
• Divide the warm vegetables in 2 equal parts on greens in the bowl.
• Sprinkle with dried cranberries, feta cheese and sliced olives.
• You may either crush the pita chips on top or serve on the side.
• This is a great stuffing for Pita Pockets as well.
• Enjoy a Mediterranean warm salad.

Easy 30-Minute Homemade Chicken Noodle Soup

 From:  https://www.averiecooks.com/easy-30-minute-homemade-chicken-noodle-soup/

YIELD: ABOUT 12 CUPS

 TOTAL TIME: 35 MINUTES

 PREP TIME: 5 MINUTES

 COOK TIME: ABOUT 30 MINUTES

INGREDIENTS:

• 2 tablespoons olive oil
• 1 cup carrots, peeled and sliced thin (about 1 1/2 large carrots)
• 1 cup celery, sliced thin (about 2 stalks)
• 1 cup sweet Vidalia or yellow onion, peeled and diced small (about 1 medium onion)
• 2 garlic cloves, minced
• 64 ounces (8 cups) low-sodium chicken broth, plus more if desired
• 2 bay leaves
• 1 teaspoon fresh thyme (or 1/2 teaspoon dried thyme)
• 1/2 teaspoon dried oregano
• 1 teaspoon pepper, or to taste
• 12 ounces wide egg noodles (or your favorite noodles or pasta)
• 2 cups shredded cooked chicken (use store bought rotisserie chicken to save time; or roast or cook your own chicken in a skillet)
• 3 to 4 tablespoons fresh flat-leaf parsley leaves, finely chopped
• 1 tablespoon lemon juice, optional
• salt, to taste

DIRECTIONS:

1. To a large stockpot, add the oil and heat over medium-high heat to warm.
2. Add the carrots, celery, onion, and sauté for about 7 minutes, or until vegetables begin to soften. Stir intermittently.
3. Add the garlic and sauté for another 1 to 2 minutes.
4. Add the chicken broth, bay leaves, thyme, oregano, pepper, and bring to a boil. Allow mixture to boil gently for about 5 minutes or until vegetables are fork-tender. Note – If you like brothier soup, add additional broth, possibly as much as an additional 64 ounces because as time passes the noodles will continue to absorb broth.
5. Add the egg noodles and boil mixture for about 10 minutes, or until noodles are soft and cooked through. At any time while making the soup, if the overall liquid level is lower than you like and you prefer more broth, adding a cup or two of water is okay. At the end you will adjust the salt level.
6. Add the chicken, parsley, optional lemon juice (brightens up the flavor), and boil 1 to 2 minutes, or until chicken is warmed through. Taste soup and add salt to taste. I added about 1 tablespoon but this will vary based on how salty the brand of chicken broth used is, how salty the rotisserie chicken is, and personal preference. Make any necessary seasoning adjustments (i.e. more salt, pepper, herbs, etc.), remove the bay leaves, and serve immediately. Soup will keep airtight in the fridge for 5 to 7 days or in the freezer for up to 6 months.

Potato-Crusted Quiche

 From:  https://tasty.co/recipe/potato-crusted-quiche

Ingredients

for 5 servings

• 1 lb russet potato or sweet potato
• 3 tablespoons olive oil
• ½ teaspoon pepper, divided
• 5 eggs
• 1 cup milk
• 1 10 oz pkg frozen spinach, thawed and wrong free of water
• ½ cup shredded mozzarella cheese or 1/4 mozzarella and 1/4 feta
• 1 teaspoon garlic powder
• pinch of ground nutmeg optional

Preparation

1. Preheat the oven to 400°F (200°C).
2. Peel the potatoes, then thinly slice a knife or mandolin.
3. Add the sliced potatoes to a large bowl and drizzle with the olive oil, ¼ teaspoon of pepper toss with your hands or a spoon to coat.
4. Arrange the potato slices in a 9x13 dish overlapping the potato slices. Fill in any gaps with leftover potato slices.
5. Bake the crust for 15 minutes, or until the potatoes are just cooked and not yet brown.
6. Reduce the oven temperature to 350˚F (180˚C).
7. In a medium bowl, whisk together the eggs, milk, spinach, remaining ¼ teaspoon of pepper, garlic powder, and nutmeg if using.
8. Sprinkle cheese over potatoes.
9. Slowly pour the egg mixture over the cheese and potatoes. If the potatoes begin to lift up, stop and press them down with a spoon.
10. Bake the quiche for 30 minutes, or until the eggs are set and the potatoes are brown.
11. Slice and serve.