DID YOU KNOW? Cabbage is a great weight loss vegetable since it’s packed with many beneficial vitamins, minerals, plus water and fiber.
It’s also low in calories, containing only 33 calories per cup of cooked cabbage.
Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps support digestive health by adding bulk to stools and promoting regular bowel movements.
In addition, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut , like Bifidobacteria and Lactobacilli.
Enjoy cabbage on its own or use it various dishes including:
INGREDIENTS: (serves 2) 1/2 head green cabbage, thinly sliced 1 tbsp avocado oil 2 tbsp extra virgin olive oil 1 tbsp apple cider vinegar Sea salt & black pepper to taste
INSTRUCTIONS:
1. Using a deep pan heat avocado oil, add cabbage and season with sea salt.
2. Cook at medium heat until cabbage begins to brown slightly.
3. Remove from heat and mix in olive oil, apple cider vinegar and black pepper. Add more salt if needed.
You can find Live products online and at many stores in Toronto and around the GTA. I usually get my favourite Live products from Nature’s Emporium and Ambrosia.
Despite what the name might have you believe, tiger nuts are not actually nuts, but rather small tubers.
They’re rich in a variety of nutrients and have been linked to several health benefits — including improvements in gut health.
Here are a couple of ways tiger nuts can support gut health …
FIBER
Tiger nuts are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your poop and helps food move through your gut easily, reducing the likelihood of constipation.
In addition, insoluble fiber captures toxins, waste, fat and cholesterol particles and expels them from your system.
Tiger nuts contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. One serving of tiger nuts contains 10 grams of fiber, providing you with almost half of your daily requirement.
RESISTANCE STARCH
Tiger nuts contain resistant starch, a type of prebiotic fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.
It’s a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise.
So, if you’re interested in adding tiger nuts to your diet or looking for a nut free paleo “NOatmeal” — I highly recommend giving this recipe a try! It’s a nutrient-dense breakfast that will leave you feeling fueled for the day.
Tiger Nut “NOatmeal”
INGREDIENTS: (serves 2)
1/2 cup tiger nuts (soaked overnight)
2 tbsp cacao nibs
1/2 tsp ground cinnamon
3 pastured eggs
1/4 cup unsweetened coconut milk
1 banana
2 tbsp coconut manna (for nut free “NOatmeal”) or nut butter of choice
1. Add drained tiger nuts, cacao nibs and cinnamon into food processor and process until everything is finely ground. Tigernuts may take a bit of time to break down, so just run the processor until you get the right consistency.
2. In one bowl beat eggs and milk together.
3. In another bowl, mash banana and coconut manna together with a fork.
4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.
5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.
6. Feel free to top your “NOatmeal” with fresh fruit, cacao nibs or shredded coconut!
Oranges are not only a great source of vitamin C – providing 163% of your daily needs in just one orange – but they’re also a great source of fiber. One large orange provides you with 17% of your daily fiber needs.
Fiber from whole foods is important for both weight loss and gut health, here’s why …
Fiber can help stop cravings and hunger since it moves through the GI tract slowly, creating a sense of fullness. Feeling full and satisfied from whole foods will help keep you on track with good eating habits, making weight loss easier.
Fiber adds bulk to stool which helps to increase stool frequency. Healthy and frequent bowel movements are an important part of gut health.
In addition, whole food fiber also acts as a prebiotic which fuels good gut bacteria. Healthy gut bacteria are not only important for good gut health, but also weight loss and many other areas of health.
Give this fiber rich salad with oranges a try!
Orange & Avocado Salad
INGREDIENTS: (serves 2)
6 cups spring mix salad
1 orange, sliced
1 avocado, sliced
4 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar
1 tbsp. lime juice
1 tsp. dried basil
Sea salt and black pepper to taste
INSTRUCTIONS:
1. Place salad, orange and avocado into a bowl.
2. Add all other ingredients into a small jar and shake, shake, shake!
3. Add dressing to salad and toss.
DID YOU KNOW? The FDA approves the de-greening (forced ripening) of oranges, making it difficult to select the ripest and most flavourful fruit. If you buy organic oranges, you will know for certain that they have not been de-greened.
3 ways chia seeds can support your digestive health …
1. Loaded with fiber! Chia seeds contain 11 grams of fiber per ounce, which will give you 44% of your fiber needs for the day.
2. Promotes regular bowel movements and prevents constipation. Because of their high fiber content, chia seeds help increase stool frequency which can be beneficial if you suffer from constipation.
3. Prebiotic for good gut bacteria. The fiber in chia seeds act as fuel for your beneficial gut bacteria, which are not only essential for good digestive health, but for overall health too.
If you’re looking for an easy and delicious way to add chia seeds into your diet, I highly recommend chia seed pudding. It makes for a great snack or dessert!
Chocolate Chia Seed Pudding
INGREDIENTS: (serves 2-3)
2 cups unsweetened almond or coconut milk
6 tbsp. chia seeds
2 heaping tbsp. cacao or cocoa powder
1/4 tsp ceylon cinnamon
2 tsp. maple syrup or honey Cacao nibs (optional topping)
Turn this recipe into a satisfying breakfast by adding in 2 scoops of PurePaleo protein powder. Omit honey if adding PurePaleo protein.
INSTRUCTIONS:
1. Whisk all ingredients in a bowl until well combined.
2. Store in a glass container or jar in the fridge. Let sit for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious this pudding becomes (I like to soak them overnight).
3. Sprinkle with cacao nibs and enjoy!
Hi! I’m Jennifer …
My mission is to help women heal their gut, lose weight and feel great through simple and delicious smoothies, whole food nutrition & healthy lifestyle habits.
