5 Game changers for anyone with Crohn’s or Ulcerative Colitis

5 Game changers for anyone with Crohn’s or Ulcerative Colitis

5 Game changers for anyone with Crohn’s or Ulcerative Colitis

Inflammatory bowel disease (IBD) – Crohn’s or ulcerative colitis, involves inflammation of your digestive system. In colitis it’s your colon, but in Crohn’s it can be anywhere from your mouth all the way down. IBD needs ongoing medical supervision even if you pursue natural strategies to support your body’s own innate healing capabilities.

In IBD your body’s immune system actually attacks itself. This is called an auto-immune condition. Although patients are often told there is no known cause this is not strictly true. Inflammatory bowel disease is rare in cultures where people eat a natural wholefood diet. We also know that there is a higher incidence of IBD in people who eat low fibre diets, smoke, eat fast foods or eat a lot of sugar.

A study published in the American Journal of Gastroenterology found that low consumption of essential fatty acids, vegetables and fruits were associated with higher risk for Crohn’s disease [Amre, d’Souza et al, 2007] . Here are some things it’s important to address if you want to reduce the number and severity of flare-ups of Crohn’s and ulcerative colitis.

Here are the 5 non-negotiables my successful clients do to get into remission and stay there (or sort themselves out quickly if they get a flare).

1.Assessing the gut microbiome and dealing with the imbalances.

Your gut microbiome is the microscopic organisms living in your small and large intestine. Cutting edge digestive function tests involving stool cultures and DNA PCR have been a game changer in knowing more about what’s driving your condition. Parasites, yeast overgrowths and imbalances in gut bacteria all damage the lining of your gut wall. People with IBD in my experience never have a balanced colon microbiome. Sooner or later this causes food sensitivities i.e. where your immune system starts over-reacting to foods. I’ve never yet seen an IBD patient have a normal gut microbiome. According to a 2025 meta-analysis [Fent et al Front Med Jan 21;11:1490506] 31% of people with IBD have small intestinal bacterial overgrowth (SIBO) compared with 6% in the rest of the population. Resolving this is absolutely do-able and could change your life. The more courses of antibiotics you have taken in your life, the higher your risk of IBD. There is also a well established link in the scientific research between antibiotic use and subsequent development of IBD. Healthy bacteria, wiped out by antibiotics, produce a substance called butyric acid, which is crucial for repairing the bowel moment-to-moment of your life.

2.Assess your micronutrients

Because malabsorption and diarrhoea are a feature of Crohn’s and colitis, sufferers are usually short of the very nutrients that help heal the gut. But is that just an effect? Not exactly. Good zinc levels are needed to heal the bowel but are usually low in patients with IBD. Zinc was shown to help heal damage to the gut in animal models of colitis. What form you use is important to whether your body can absorb or utilise it [Sturniolo et al, 2002, J Lab Clin Med]. Folate is needed to repair and maintain the intestines but Irish diets tend to be low and common IBD drugs asulfadine and methotrexate deplete it further. Plus there is a genetic abnormality in many Irish people that can increase our need for folate. Deficiency of vitamin D could also trigger Crohn’s and Colitis, both of which tend to start or relapse more in the winter when vitamin D levels are low. In animals the active form of vitamin D inhibits the onset of artificially induced inflammatory bowel disease [Friocu et al, 2007. BMC Immunol].

3.Check if your diet is anti-inflammatory or pro-inflammatory.

The last thing you want to be doing is adding fuel to the fire. Omega 3 oils from cold-water fish in your diet act as natural anti-inflammatories. Thousands of research papers support their use in a wide variety of inflammatory conditions, including ulcerative colitis. Nut/seed oils increase the disease process [Persson, Ahlbom et al, 1992. Epidemiology]. Commercial confectionery, fried foods, margarine, ready meals, salted snacks are crammed full of these toxic oils. Some medical experts are still recommending brands of high-calorie build-up drinks with 1-2 teaspoons of these toxic oils per serving.

Studies have shown supplementation with pure uncontaminated omega 3 can be very helpful in ulcerative colitis though surprisingly not in Crohn’s. In Crohn’s its more appropriate to have omega 3 in your diet but NOT FROM SUPPLEMENTS. You also need enough of the minerals and B vitamins needed in order for the body to utilise these anti-inflammatory oils. High grain carbohydrate/processed diets deplete those vitamins and minerals . Increased sugar intake and excessive total carbohydrate consumption can also trigger colitis and Crohn’s [Reif, Klein et al, 1997. Eur J Gastroenterol Hepatol

4. Rule out food sensitivities

You can find out if these are affecting you by cutting edge blood tests or if this isn’t an option for you by doing a 2-3 week elimination diet, after which you gradually re-introduce foods and monitor any reaction in order to identify “problem” foods. Milk (“dairy”) products and gluten grains are the most common culprits for many people with Crohn’s and colitis but other foods such as yeasts and soya are often problematic. The increased intestinal permeability present in food sensitivities predates the onset of frank disease [Buhner et al, 2006. Gut; D’Inca et al 2006. Aliment Pharmacol Ther].

Coeliac disease, a genetic condition, is under diagnosed. It affects 100,000+ people in Ireland today. A further 450,00 have “non-coeliac gluten sensitivity”, which can keep IBD going. Most people are not diagnosed (if ever) until after age 50 and a lifetime of ill health. Standard tests available throughout Europe can definitively diagnose Coeliac Disease BUT cannot rule it out*. This is because biopsy only shows coeliac disease when the gut surface is almost completely destroyed (which might take many decades) and a negative blood test does not guarantee you are not coeliac. The only definitive way to know if you are gluten sensitive is to do sophisticated blood tests or to remove it COMPLETELY from the diet for a period of time. When doing an elimination, even tiny traces of gluten will skew your results so it is crucial to do the elimination 100% for the test period. For some years now I have been able to organize comprehensive and reliable gluten sensitivity testing from Cyrex Laboratories for patients and non-patients alike.

5.The Elephant in the Room: Stress

This is linked to developing ulcerative colitis, Crohns, and to relapses. Nutritional changes make a massive difference in your levels of calm. Did you know that if certain nutrients are missing from your diet you are more likely to feel stressed? Some of these nutrients are also critical for normal bowel repairs and maintenance. Even chronic low level stress impairs normal gut function and in some people that becomes IBD. In my practice I am lucky enough to have cutting-edge software to measure your stress levels and help you learn to self-regulate. This has very pronounced effects within a few weeks, accelerating your progress from the nutrition changes you are making.

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IBS: Whats causing yours? And how to fix it..

IBS: Whats causing yours? And how to fix it..

IBS: Whats causing yours? And how to fix it..

Is IBS making your life a misery?

A diagnosis of IBS means your doctor can’t find the cause of your diarhoea, constipation, bloating, abdominal pain or excessive flatulence. You don’t “just have to live with it” or rely on meds that don’t address the root cause. Relief IS possible I see it a lot.

Here are the most common drivers of IBS in people who consult me. There is a VERY high success rate when you find out which are relevant to you and address them systematically.

Do you have the right balance of bacteria?

If you have IBS, you definitely don’t! There are more bacteria living in your digestive system then there are cells in your body. They need to be in the right balance for a healthy bowel. Did you know that bifidobacteria (a beneficial bacteria) are essential for the formation of soft but solid stools. Avoiding both constipation and diarrhoea. Lactobacillus, another “good bacteria” produce lactic acid. Lactic acid inhibits the growth of pathogenic (“bad”) microorganisms in the gut.

Bacterial overgrowths, parasites (more common than you think!) and lack of friendly species in your colon are factors in IBS. The imbalance damages the lining of your gut wall and this can also lead to food sensitivities. If you have had to take antibiotics or were not breast-fed you will not have a healthy balance of bacteria in the gut and will be at higher risk of digestive disorders. “Bad” bacteria feed on refined products, seed oils and alcohol. Taking steroids or oral contraception also upsets the bacterial balance in your gut. Find out with the right lab test.

Are you super-relaxed, never react emotionally, never stew over ANYTHING?

Tiredness, low mood, anxiety and insomnia are found in almost all IBS sufferers [1]. Stress, unconscious or not, causes degradation of the lining of your small and large intestine, increasing risk of bowel disorders. Did you know that if your diet is short of relaxing nutrients or you’re not able to digest them then metabolic or emotional stress escalates. Take the stress quiz on my home page to assess your stress.

Are you dehydrated?

Sugary/salty/dried foods, caffeinated drinks, fruit juice and lack of water-rich foods (fruit and non-starchy veg) increase your body’s need for water. Water is needed to make digestive juices. Without enough, you can’t digest properly and there will be downstream effects sooner or later. Also, water softens the stool and makes it easy to pass. A simple test for dehydration. Pinch the skin on the back of your hand, then let it go. If it doesn’t spring back to normal within half a second, you’re dehydrated and its worth exploring why. Check your last GP blood test for creatine

Do you have enough minerals and vitamins in a form your body can digest and use?

Certain nutrient deficiencies can cause digestive problems. For example, deficiency in vitamin B3, B complex or vitamin A can cause diarhoea whereas low B12 or magnesium can contribute to constipation. Magnesium is needed in order to relax the bowel so a stool can be passed. If you are stressed or have insomnia it could be a sign you are short of magnesium. Vitamin B5, B6, folic acid and antioxidants are needed for everyday repair and maintenance of your bowel. Overconsumption of stimulants and refined foods (including alcohol), or smoking, depletes you of nutrients needed for a healthy gut.

Is your body making enough digestive juices?

Did you know that in order for you to break down the food you eat your stomach needs to produce hydrochloric acid. You need enough of certain vitamins and minerals (especially zinc) to make this vital acid. When the food empties from the stomach into the small intestine the mixture needs to be very acidic in order to trigger the release of digestive enzymes and bile salts to complete digestion. If this does not happen then the food sits undigested and fermenting in the gut. This inadequate digestion can cause bloating, flatulence, constipation or diarrhoea.

Do you have food sensitivities?

If you’re stressed or don’t make enough digestive juices then you’re headed for food sensitivities. These are where your immune system reacts inappropriately to certain foods. Symptoms can take 48 hours to appear so it’s hard to pinpoint. Unless you test (IgA and IgG) or do a guided elimination challenge diet. The 2 most common food intolerances are to wheat and dairy products, which contain proteins that are difficult to digest. In a small number of people people, their IBS is an undiagnosed non-coeliac gluten sensitivity.

Do you eat enough quantity and variety of prebiotic fibre?

This fibre is found in certain plants. Friendly colon bacteria feed on it and make short chain fatty acids and these are a critical part of the daily repair of your bowel. Insoluble fibre, found in wholewheat, is a gut irritant and many people find that it makes everything worse. Some people are intolerant of fibre and usually those people have SIBO.

SIBO (Small Intestinal Bacterial Overgrowth)

A review of studies by the National Institutes of Health showed 19-37% of people with IBS have SIBO compared with a rate of 0-12% for healthy people [2]. This is where (usually harmless) bacteria or fungi proliferate in your small intestine. The overgrowths damage your gut wall. Now you’re not able to make “brush border enzymes” within your small intestine to digest your food. The food turns toxic and becomes food for the bacterial overgrowth. Leaking of undigested gut contents and bacteria into your blood then causes massive inflammation. This can range from depression/anxiety to full blown bowel diseases, skin complaints and all chronic metabolic diseases. And of course, IBS. 95% of the patients I refer for a simple breath test DO have SIBO. They tend to experience radically improvement after addressing the root causes (not just the actual overgrowth itself).

Do you have low thyroid function (hypothyroidism)?

Constipation is a common symptom of underactive thyroid. Blood tests do not always give the full picture – thyroid function may be low enough to give symptoms but not enough for a doctor to recommend medication. This is a less common cause of constipation than most of the factors mentioned above. A simple test using an accurate basal thermometer will rule this in our out. If you’re already on thyroid meds then addressing your struggling thyroid is going to be part of the solution to your gut issues.

If you have any unexplained pain, change in bowel habit or have black/tarry stools you need to consult your medical practitioner immediately. Nutritional therapy is not a substitute for medical treatment.

[1] Svedlund J et al (1985). Upper gasterointestinal and mental symptoms in the IBS. Scand J Gastroenterol, 20, 595-601.
[2] Ghoshal et al (2017) Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut Liver Mar 15;11(2):196–208.

Decadent turmeric chocolate mousse

Decadent turmeric chocolate mousse

This is decadent, fruity, crunchy and juicy with a mere hint of spiciness.  I’ve been meaning to make this for years, ever since I clipped the recipe by Fadime Tiakaya from a newspaper. Because eating masses of sugar gets in the way of me feeling good and staying well I’ve replaced most of it with healthier alternatives.  If you don’t tell, people will have NO idea that this is a lot better for them than the usual sugary dump from desserts that causes massive inflammation. There is a little “normal” sugar from the 80% chocolate.

Shopping tip: Source standard and icing erythritol (Dr Coys Stevia Erylite or NKD living are reliable brands) or (any brand) xylitol from health stores or www.pureandnatural.ie   To get a finer, “icing” erythritol or xylitol without buying a seperate product, pop it in your food processor or spice grinder.

Serves 4-6

For the syrup:
30ml water
45g xylitol
Peel of 1 orange, organic if possible, thinly sliced and chopped
10g fresh turmeric (fresh ginger will do, peeled and very finely chopped

For the mousse:
175g dark chocolate (80-85% cocoa)
5g fresh turmeric, grated
½ tsp ground turmeric
¼ tsp cayenne pepper
3 large eggs, separated
3 level tbsp xylitol
1 tbs icing erythritol or icing xylitol (make your own by ginding fine in a spice grinder or blender)
175g double cream

To serve:
Cherries (stoned, fresh) OR slices of mandarin orange (I use tinned in juice)

1 For the syrup, put the water and 45g xylitol in a small pan and bring to the boil until the xylitol dissolves completely. On a low heat, add the orange peels and turmeric, let it boil for about 5 minutes, then set aside.
2 Put a heatproof bowl over a pan with simmering water in it, ensuring that the bottom of the bowl doesn’t touch the water. Break the 175g chocolate into the bowl, add your fresh and ground turmeric, as well as the cayenne pepper, and let it all melt together.
3 Meanwhile, whisk the egg yolks with the 3 level tbs xylitol until smooth. In a separate bowl whisk the egg whites with the icing xylitol/erythritol until it’s stiff.
4 Turn the heat down under the chocolate, add the egg yolks and quickly whisk until combined and the mix has a thick consistency, then add the double cream and continue to whisk.
5 Next, add the syrup and whisk to combine. Take off the heat and fold in the egg whites, then pour into individual serving bowls. Let it rest in the fridge for 30-60 minutes, add your cherries and serve.

Why this is better for you:
Spices have a powerful anti-inflammatory effect on your body and brain.  Turmeric and ginger have thousands of scientific research papers on their therapeutic effects published in scientific journals.  Sugar is highly-processed cane or beet that’s lost its nutrients (chromium, zinc, vitamin B3) which were there to help you detoxify the sugar.  Cocoa, in high grade chocolate of at least 80%, is also anti-inflammatory.  So yes, now and again this dessert is a lovely treat.  Remember though that even 80% chocolate has SOME sugar added so don’t overdo it.  Sugar, not saturated fat, is the enemy of your health and your waistline.  Reduce the sugar but not the taste.  Hope you enjoy this. 

Leftover chicken/turkey and broccoli curry

Leftover chicken/turkey and broccoli curry

Leftover chicken/turkey and broccoli curry

1 large onion peeled and sliced finely
250 g leftover cooked chicken off the bone, shredded
1 can (400g) chopped tomatoes
2 large cloves garlic, crushed
1 heaped tsp (teaspoon) each of ground coriander + cumin
2 heaped tsp garam masala
Optional chilli powder 1/2 level teaspoon for heat
If you don’t have those spices, 4 tsp gluten-free curry powder will do
1 level dessertspoon virgin coconut oil or ghee
150-200g tenderstem broccoli, cut in 4cm lengths
150g (1 mug to brim) frozen peas
100ml chicken stock or water
100ml (nearly ½ a big can) full fat coconut milk
Salt and Pepper to taste
Optional: fresh coriander leaves to garnish

1. Steam-fry onions: put them with the oil and 1 dsp water into a heavy bottomed saucepan, cover with lid or plate.  Cook on medium heat till soft and translucent (around 12 mins).  You don’t want them to brown.  Browned food is damaging to our health.
2. Add the crushed garlic, spices and stir around for a minute.
3. Add tomatoes, coconut milk and chicken stock/water to the pan and simmer for 10 minutes, stirring regularly till the mixture is a bit thickened. Season to taste.
4. Add chicken, broccoli, put the lid on and cook for a further 5 minutes until the broccoli has changed colour and the chicken is heated through.  While you’re waiting for this, pour some hot water over your frozen peas in a strainer to thaw them quickly.  Add to the pot a couple of minutes before the end so they’re still an appetizing bright green when you come to eat. 
5. Garnish with fresh coriander leaves if you have them. 

Serve with:
Low carb (lower carbohydrate = lower sugars): 1 cup cauliflower rice  per person
Medium carb (if you do not want to drop weight) brown basmati rice (measure 1/4 mug per person dry weight and cook in twice its volume of boiling water from the kettle).

Variations and swaps:
Instead of the coconut milk use 30g creamed coconut from a block you can buy in Asian shops.  Chop it up before adding to the pan with the tomatoes so it doesn’t take ages to melt!.  This is very economical cos you just use what you need and keep the rest in the fridge for another time.

Why this is good for you
We’ve all gone a bit fat phobic, culturally.  But it is high carbohydrate diets (lots of grains like wheat rice or pasta,  potatoes and sugar or fruit juices) that pile on the weight. And cause inflammation in your arteries i.e. heart disease.  Refined or heated nut/seed oils are another big driver.  So sticking with healthier oils like ghee, coconut milk and olive oil and limiting your carb intake keeps you healthier.  Herbs and spices and powerhouses for your health.  They are natural anti-inflammatories and alter your gut micro-biome (the micro organisms in our gut we need for health).  Alter it in favour of the good guys that regulate weight, blood pressure and every single metric of health, including preventing digestive disorders and diabetes.

Salmon curry with mustard seeds

Salmon curry with mustard seeds

This salmon cooked in sauce is DELICIOUS.  If you want make the cook-in sauce in advance to save faff if you’re having people around.  The original recipe by Madhur Jaffrey involves marinating the salmon but I skip that and it still turns out fab.  I love this served with a generous amount of broccoli/tenderstem.  If you dont want to lose weight add some more carbs by measuring ¼ cup brown basmati rice per person and cooking that with a generous pinch of turmeric (added health benefits plus lovely colour!). 

Tip: Buy your individual spices in Asian shops.  If you have a coffee grinder try grinding some of your own spices – you’ll really notice the flavour explosion.  Always keep ground spices airtight in a dark place to preserve aroma.

For 2
300g skinless salmon fillets/2 x 150g skinless darnes

For the sauce:
1 tsp whole mustard seeds
1 level tsp mustard powder
1 dsp ground coriander
½ tsp ground cumin
1/2  tsp ground turmeric
½ tsp tsp curry powder
½ tsp cayenne pepper
150g tomatoes, coarsely grated or chopped small, with their juice
1 tbs extra virgin olive or coconut oil
½ tsp whole fennel seeds
10 fresh curry leaves or 6 bay leaves or fresh coriander
To serve:
2 cups broccoli florets/tenderstem broccoli per person
Low carb:  cauliflower rice
Medium carb: brown basmati rice (measure 1/4 cup per person before cooking)

 If you’re using brown rice with this, first of all:
Put on the kettle, rinse rice in a sieve under cold running water (to remove toxic arsenic which accumulates on the surface of the grains).  Cook rice in twice its volume of boiling water e.g. For 2 people ½ cup rice 1 cup boiling water.  Add generous pinch turmeric, cover with a lid, simmer till done. 

1. Cut salmon into matchbox-sized pieces or (if you don’t mind waiting longer for it to cook) leave 2 darnes whole.
2. Now make the sauce. Put the ground mustard, ground coriander, cumin, turmeric, curry powder, cayenne, tomatoes, curry leaves or bay leaves, generous pinch salt and 100ml water in a bowl and mix well.
3. Heat oil in a wide, shallow pan (a deep frying pan is ideal) over a medium-high heat.
4. Add mustard seeds.  As soon as they begin to pop add fennel seeds.
5. Pour in the spice-tomato mixture and 80-100ml more water, bring to a simmer and cook gently for 10 minutes.  At this point sauce can be cooled and refrigerated until you are ready to cook the fish.  It will keep a couple of days. 
6. To cook the fish, reheat sauce in wide shallow pan and lay the fish in it spooning some of the sauce over the fish to coat it all over.
7. Cover pan with a lid or plate and cook for 5-10 minutes until the salmon is cooked through.  Around 5 mins for matchbox sized pieces, around 10 for whole darnes.

Why this is good for you:
Cooking with herbs and spices liberates a powerhouse of antioxidant anti-inflammatory processes in your body.  Herbs are antioxidant.  They also make your body produce more of its own antioxidants.  They also (provided they’re properly kept airtight in a dark place) make your gut a VERY unfriendly place for bad bugs.  This allows friendly bacteria more space to grow, promoting more vigorous physical and mental function.  Whats not to like.  And of course we all know by now that omega 3 fats from oily fish are anti-inflammatory, promote good mental and heart health and even make the cancer cells we all produce more easily destroyed by your immune system. 

One-ingredient buckwheat sourdough bread (GF)

One-ingredient buckwheat sourdough bread (GF)

I’ve never made sourdough bread before.  I’ve always thought minding a sourdough “starter” or “mother” seems like a big faff and I’m a more lackadaisical cook.  I never found a good recipe – until now.  Ever since I had to go gluten-free the one bread I really missed was good brown sourdough (usually rye).  Huge gratitude to Sarah Cobacho for posting this online.  Thank you SO much, Sarah!

This recipe uses the natural microscopic airborne yeasts and bacteria in the air all around you to start colonising and putting carbon dioxide into the mix.  This is what rises the bread. Yes, true sourdough never, ever contains yeast or bread soda.   The inside of this bread will not be dried out like normal bread but will retain moisture, just like a regular rye sourdough.  Only this is gluten-free!

500 g hulled buckwheat kernels (Please note: It is important to use HULLED and whole BUCKWHEAT. You will not get good results with flour, unhulled (black), or roasted buckwheat.)
200 ml water
¼ tsp Himalayan or Atlantic sea salt
2 tsp poppy or sesame seeds (optional)
2 lb loaf tin and silicon/greaseproof paper to line
A little olive oil to grease the tin (optional)

1.Rinse the 500g of hulled buckwheat kernels under cold water until the water runs clear. This ensures that any dust or impurities are removed.

2.Transfer the rinsed buckwheat to a large bowl. Cover the kernels with cold water, ensuring they are fully submerged. Cover the bowl with a clean cloth and let it sit overnight. This soaking process initiates the fermentation which is key to this gluten-free buckwheat bread.

3.The next day, drain (do not rinse) and transfer to a blender with 200ml water and salt. Blend, starting at low speed and slowly increasing.

4.Pour the blended buckwheat mixture back into the bowl. Cover it again and let it sit at room temperature for 24 hours. This resting period allows the fermentation to continue, developing the unique flavor of the loaf.

5.When you’re ready to bake, preheat your oven to 180C. While the oven is heating, prepare a loaf pan by lining it with baking paper.  I like to brush paper and tin with a little olive oil for easier removal but its not essential.  Perhaps I am micro-managing the bread!!

6.Pour the fermented buckwheat dough into the prepared loaf pan. If you’d like, sprinkle the top with 2 tsp of poppy and sesame seeds for an added crunch and visual appeal.

7.Bake the bread in the preheated oven for 90 minutes. The bread should be golden brown and firm to the touch.

8.Allow the bread to cool down before slicing. This makes it easier to cut and improves the texture. Now, enjoy your homemade, healthy buckwheat bread!   Keeps 4-5 days in  in an airtight container or else slice and freeze for up to a month.  Prize off a slice or two to pop in the toaster when you feel like it.

Why this is good for you:
Buckwheat is a massive source of a polyphenol called rutin.  Rutin turbo-charges the strength of connective tissue, cartilage, bones, blood vessels and skin.  I would always include either a rutin supplement or foods rich in rutin in any tissue/bone/skin rebuilding programme. Also helps prevent skin sagging (wrinkles!).  Buckwheat also contains potassium, magnesium and calcium for healthy bones. 

Sourdough fermentation makes ALL grains hugely more digestible.  All grains, even gluten-free ones, contain lectins.  Lectins are plant proteins designed to protect the plants babies (seeds) from being digested by predators.  So these lectins disable your digestive proteases (enzymes).  This causes irritation in the gut.  By fermenting the buckwheat you get rid of almost all lectins. 

FAQ

Can I use buckwheat flour instead of hulled buckwheat kernels? For this specific recipe, it’s recommended to use hulled buckwheat kernels rather than buckwheat flour. The process of soaking and fermenting the kernels contributes to the unique texture and flavour of the bread. Using buckwheat flour would not yield the same results.  Personally I’ve never seen un-hulled buckwheat groats (which are black and inedible) for sale.  Hulled are a green/light brown colour and pretty much every health store sells them.

Christmas Pudding Truffles (no-cook!)

Christmas Pudding Truffles (no-cook!)

Want to have a few Christmas-with-a-twist treats?  These have those seasonal flavours.  Try them – they’re lovely as well as being super-easy to make.  Thankyou to Parry Marsh, whose recipe this is.  This makes around 22 pieces. 

1 ½ cups (or 190 g) of mixed nuts – chestnuts, pecans & Brazil nuts go well in this
1 tbsp goji berries (*optional)
Grated rind of half a lemon and half an orange, organic if possible
1 scant tsp of mixed spice*
1 tbs runny honey (or if you are not on the special SC Diet, raw agave syrup will also work)
⅔ cup (or 95 g) mixed vine fruit or raisins, organic if possible
46 fresh (or Mejool) dates, stones removed

 

  1. In a food processor, process the nuts, goji berries, grated rind, and spice, until the nuts are all broken down into small pieces.
  2. Add honey/syrup, vine fruit/raisins, and process again until the fruit is mostly broken down.
  3. Then, with the food processor running, drop in the dates one at a time, and let each one get processed into the mix. Keep adding them until the mix starts to stick together.
  4. Once it’s nice and sticky, remove from the food processor, then break off portions of the dough and roll them in your hands to form balls – they should be about the size of a chocolate truffle or a small walnut shell.
  5. Eat at once, or chill for a while to firm up. You can even pop them in the freezer and eat them straight from there.
  6. If you want to make these a little chewier, try forming the balls around a couple of raisins, or even pieces of candied peel or crystallized ginger.

*Goji berries are optional but give it a slightly richer flavor and a few chewy bits since they never blend in totally.

**If you don’t have any mixed spice, you can easily make your own: use equal amounts of ground cinnamon, allspice, clove, nutmeg, and ginger.

 

Why this is better for you:
These yummy treats are packed with protein and healthy fats which stop the natural sugars in the vine fruits and agave from messing with your metabolism.  If you’ve been working with me you know all about balancing your blood sugar and how it turbo-charges immunity, digestive and even mental health and energy production.  If you’re curious as to how too balance your blood sugar check out the courses under “work with me tab” on the home page.  Or send an enquiry about one-to-one coaching towards a healthier, happier you.  Spices are incredibly anti-inflammatory.  Dried grapes (sultanas, raisins, currants etc) feed certain species of healthy bacteria in your gut.   Enough healthy bacteria are needed for every function in your body, from gut and digestive health to a balanced immune system and stable mood.

Gorgeous mild-spiced lentil soup

Gorgeous mild-spiced lentil soup

Now Autumn’s here and with it some crazy storms I’ve rediscovered this high protein immune-supporting soup that’s a bowl full of sunshine.  To make it into a complete meal add a cupful of cooked greens per person at the end (a bag of baby spinach would do). If you want to gain weight, add some extra carbs such as wholemeal gluten-free bread or leftover cooked rice (reheat well in the soup). If you eat gluten) some 100% rye or wholemeal sourdough. This soup freezes well too.

For 4
Note: You can save yourself effort chop all veg and spices only roughly if you’re going to blend the soup later on.
1 very large onion or 2 medium chopped onions
2 large sticks celery, sliced
2 large carrots (about 300g), sliced
2 heaped tbs (tablespoons) finely grated fresh ginger
1-2 rounded tbs ghee or virgin coconut oil (if you have an inflamed gut, ghee is best).
3 cloves garlic, crushed
Heaped teaspoon turmeric powder
Heaped teaspoon coriander powder
1/2 level tsp ground cardamom powder if you have it
500ml carton of passata (sieved tomatoes) or a 400g can chopped tomatoes
750ml filtered water or leftover vegetable cooking water (e.g. from steaming veg)
250g (mug and a quarter) dried red lentils
1 heaped tsp health store additive-free vegetable stock powder (for the SC Diet use Dr Coys Organic Vegetable Bouillon) 
Freshly ground black pepper

1. Heat a large heavy-bottomed saucepan with lid on a medium heat for a minute. Add ghee/oil, onion, celery, carrots, ginger and a small splash of water, cover with a lid and sweat for 10 minutes.
2. Add garlic, turmeric and cardamom if you have it, stir for a minute before adding passata/tinned tomatoes and water.
3.Give everything a stir then add the lentils so they sit on top (otherwise during cooking they stick to the bottom). If the lentils are not entirely submerged in liquid, add a bit more water or stock.
4. Boil for 15-20 mins for 20 mins/until lentils and veg are soft.  Only stir the lentils gently at the very top if they are stuck together, otherwise leave them alone.
5. Mix the veg stock powder into a little water and add to the soup AFTER the  the lentils are soft (otherwise salt makes the lentils touch).
4. If you want a smooth soup now give it a whizz with a stick blender.

5 reasons this is good for you:
Lentils and onions contain prebiotic fibre. This feeds friendly bacteria you need for healthy digestive system and immunity.
Turmeric, ginger, garlic, coconut oil, cardamom and coriander reduce numbers of disease-causing bacteria/viruses in your gut.
Processed cooked tomatoes are the richest source of antioxidant lycopene to help ALL of you
Ghee contains butyric acid, a metabolite produced by friendly bowel bacteria to keep your gut and immune system tip-top.
Lentils are a rich and easy-to-digest source of protein which is essential for antibody production to protect against infection.




Gretl’s gingerbread cookies biscuits (SC Diet)

Gretl’s gingerbread cookies biscuits (SC Diet)

Naturally gluten-free and grain-free, I really like these.  This recipe is from Raman Prasad’s Specific Carbohydrate Diet Cookbook.  The SC diet can be magical for getting people with inflammatory bowel conditions into remission while they start to work on the underlying causes.  But the recipes in it are pretty tasty for anyone and much less damaging for the gut.

Makes 40-50 cookies.

  • 112g (8 tbs) melted butter
  • 1 large egg
  • 1 tsp water
  • 80g (1/4 cup) honey
  • 1 level tsp ground allspice
  • 2 rounded tsp ground ginger
  • 1 level tsp ground Ceylon cinnamon
  • 1 heaped tbs peeled and finely grated fresh ginger
  • 1 rounded tsp bread soda (also called baking soda/bicarbonate)
  • 330g (3 cups) almond flour/ground almonds

1. Preheat oven to 180C (165C fan).  Grease 2 baking sheets.
2. Mix all the ingredients together in a bowl until the dough is dry enough and not stick to work with.  Add more almond flour/ground almonds I needed.
3. On the baking sheet, form 4-5 cm circular mounds with the dough and press down to flatten into a cookie shape.
4. Bake 10-15 mins until the edged turn golden.

Why this is better for you:
These biscuits are naturally grain-free, which is great news for anyone struggling with Crohn’s, colitis or who may be on the SC diet during a IBS/SIBO recovery protocol.  These are also high in protein (almonds) and much lower in sugars (honey) so they don’t cause blood sugar peaks and troughs.  A word of warning though, these are treats, not everyday foods.  This is because nuts, when roasted, no longer contain healthy oils.  So eating too many of these is not good for your metabolism.

Omega 6: these fats will kill or heal you

These fats will heal or kill you. Get a quick insight into how toxic fats sneak into your food, and how you can replace them with life-giving fats.  This is a game changer for your health.

3 minute watch!

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