Nutrition Corner
RESET 90/10™
Maintenance
ARTIFICIAL SWEETENERS Think again before grabbing that artificial
sweetener. The gained awareness of REAL FOODS will give the know-all that artificial anything will bring about trouble. It might not be now, but down the road, these processed ingredients will present problems. Artificial sweeteners bring about inflammation and the onset of excess abdominal weight. The compounds will raise blood sugar levels. More and more research shows that the typical responses of increased blood sugars take a bit longer to show up than the average teaspoon of natural sugar. When beverages made with artificial sweeteners are consumed, these bogus ingredients' metabolic disturbance will trick brain activity negatively, thinking to need more calories in the form of sugar.
Artificial sweeteners (even plant-based) derived from sugar alcohols may create sensitivities within—for example, the ingredient vegetable glycerin. Sounds innocent enough, but it is a sugar alcohol derived from animal products, plants (SOY), or petroleum. Like most sugar alcohols, the source undergoes significant heating under tremendous pressure with palm, soy, and coconut oils. The result is a sweet- tasting, syrup-like liquid. I come across many different forms of sugar substitutes. It baffles me that there are so many, but mostly it angers that most are hidden sources of sweetness in many packaged foods, sports drinks, protein powders, cosmetics, and pharmaceuticals. Most companies will tout benefits that are not supported by science. When working with clients and food elimination, there are always moments when we find a source of inflammatory responses such as headache triggers, gas, or bloating. Most recently was a client's possible aversion to soy products. By the process of elimination, we found it to be a source of migraine triggers for her. More digging lead to these types of artificial sweeteners in products she still had around the house. Is she hyper-sensitive, or is she at a point where her body cannot take it anymore? Becoming a label reader and questioning additives may improve a symptom such as a chronic runny nose. It could be that most of us would not be affected by additives such as these, or are we putting our- selves in danger down the road? Food for thought, indeed.
Black Lentil Summer Minestrone
Black lentils are a great source of protein, fiber, potassium, magnesium, iron, folate, and zinc. They are the most nutritious in the lentil family hold up well in soups. Minestrone is, by definition a thick, vegetable soup. Using up an overabundance of summer vegetables and freezing some of this for another time is an excellent way to utilize your vegetables and savor summer flavors. 8-10 servings
Ingredients 3 Tablespoons extra virgin olive oil 2 Cups chopped red onion 2 Cups roughly chopped fennel (1 large or 2 small) I save the delicious fronds for pesto or a garnish 4 large carrots large diced roughly 1/2” pieces 1 bunch of asparagus chopped into rough 3/4” pieces
2 Cups large diced butternut squash roughly chopped 1/2 - 3/4” pieces 1 - bouquet garnet (parsley, rosemary and thyme) 1- 15 oz. can of diced tomatoes and liquid
6 cups of vegetable broth, separated, you may not want to use it all 1 - 1/2 Cups of well-rinsed black lentils, I used beluga and regular, both were great
2 Cups (dry) gluten free shells or small pasta of choice. I like whole Foods organic chick pea shells. They hold up nicely in the soup. Instructions 1. In a large stock pot saut onions, fennel and carrots with olive oil on med/high heat stirring frequently for about 10 minutes. 2. Add in chopped butternut squash and asparagus and stir for several minutes 3. Add in bouquet garnet and stir gently for 2-3 more minutes. 4. Add in lentils and 4 cups of broth. Reduce heat to low/medium, cover and simmer about 10 minutes. Add in tomatoes and pasta shells, cover and continue to simmer for an additional 25-35 minutes depending on the lentils you use.
5. If you find the soup is too thick, add in the reserved liquid. The soup will also thicken up as it cools.
6. Season with salt and pepper to taste and garnish with extra parsley, basil & fennel fronds
Sweet Onion & White Bean Dip
This dip is made with white cannellini beans and takes on a completely different flavor with caramelized onions, balsamic and capers. This dip can also be used as a sandwich spread or a pizza base instead of traditional tomato sauce. Get creative, this is a keeper
Ingredients 1 Tablespoon olive or coconut oil 1 Cup roughly chopped red onion 2 cloves of garlic roughly chopped 1 Tablespoon balsamic vinegar 1 - 15 oz canned white cannellini beans (BPA free and well-rinsed) 2 Tablespoon fresh lemon juice 1 teaspoon capers
1/2 teaspoon dried oregano or 1 teaspoon fresh oregano Salt and pepper to taste Instructions
In a saucepan, sauté onions in oil for several minutes on high heat stirring constantly. Add garlic and continue stirring for another 3-5 minutes. Add balsamic vinegar, cover and reduce heat to low for 2-3 minutes until balsamic and evaporated and caramelized the onions. Remove from heat.
In a food processor add beans, onions mixture , lemon juice, capers and oregano. Process on high until smooth and creamy.
Integrative Culinary Health Coach/Chef, Ellen Postolowski
Please visit
gottagetgut.com for more information!
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