From the Kitchen of Jesse Haas, CNS, LN

After more than 10 years of studying nutrition, I have come to the conclusion that fiber is a magical thing. 

We talk a lot about gut and microbiome health around here. As we understand more and more about the incredible ecosystems living in and on our bodies, nourishing and caring for them becomes higher and higher priority. It is clear that if the microbiome is healthy, we as individuals have a better chance of actually experiencing wellness: mind, body and heart. 

There are multiple forms of fiber. The most well-known are soluble and insoluble fibers. Soluble fiber absorbs water, whereas insoluble fiber does not. Both are important. Soluble fiber is a good binder for toxins and metabolites. The viscosity of it also smoothes transit of food through the digestive tract. Soluble fiber adds bulk to stool, giving the colon feedback that stimulates bowel movement. 

Lesser known fibers include prebiotics and resistant starches. These fibers have a super functional role in selectively feeding beneficial microorganisms like lactobacillus and bifidobacteria that maintain the environment of the colon and help prevent overgrowth of potentially pathogenic bacteria and yeast. 

In general, Americans need to eat more fiber. The USDA recommends adults eat 25-30 grams per day, though most Americans get about half that. Our hunter-and-gatherer ancestors ate closer to 100 grams per day. 

Here's a nutrition-packed one pot recipe including some fiber superstars: artichoke hearts and legumes. 

Ingredients

• 10 sun-dried tomatoes, soaked in hot water for 10 minutes
• 2 Tbsp extra virgin olive oil
• 1 medium red onion, diced
• 4 cloves garlic, crushed
• 2 lemons, zested and juiced
• 2 tsp thyme
• 1 tsp rosemary
• 1/2 tsp chili flakes
• 1 15-oz can cannellini beans, drained and rinsed
• 1 15-oz can artichoke hearts, drained
• 6 boneless chicken thighs
• 1 cup water

Directions

1. Heat a large skilled over medium heat. Add oil, onions and garlic. Sauté for 3-5 minutes or until the onions are fragrant and translucent.
2. Add lemon zest and juice, thyme, rosemary and chili flakes. 
3. Spoon in the cannellini beans, artichoke hearts and (drained) sun-dried tomatoes to the skillet and stir well to combine. 
4. Place the chicken thighs in a single layer over the skillet mixture. 
5. Add water, cover and cook at a low simmer for 15-20 minute or until the inner temperature of the chicken thighs reach 165 degrees F. 

From the Kitchen of Jesse Haas, CNS, LN

This hearty, one-pot recipe has been a long-time favorite of mine. I try to work in at least one recipe featuring beans into my weekly meal plan and mung beans are one of my favorites. They are tiny green beans common in Indian cuisine that cook up quickly to a velvety texture. You can find mung beans in the Twin Cities in the bulk department at your local grocery coop or at Indian groceries. 

Indian spices are great for reducing inflammation, so I encourage everyone to get a few Indian recipes in rotation with your go-to meals. This recipe incorporates Garam masala, a spice blend including cumin, coriander, cardamom, black pepper, cinnamon, cloves and nutmeg. All of these spices offer therapeutic benefits with their delicious flavor. I blend my own from whole spices that I roast and grind, but you can also find Garam masala and other delicious curry blends at the locations named above.

The heat of this recipe is very versatile, so if you have "Minnesota mouth" skip the chili flakes at the end. 

Makes 6 servings


Ingredients

• 1 Tbsp ground turmeri
• 1 Tbsp ground cumin
• 2 Tbsp Garam masala
• 2 Tbsp coconut oil
• 1 medium onion, diced
• 4 garlic cloves, pressed
• 2-inch piece of ginger, minced
• 1 cup dried green mung beans, rinsed
• 1 medium sweet potato, diced
• 2 cups cauliflower florets
• 2 cups chopped cabbage
• 5 cups chicken or vegetable stock
• 15-oz can unsweetened coconut milk
• 15-oz can crushed tomatoes
• salt and black pepper, to taste
• red pepper flakes, to taste
• 3 cups cooked brown or black rice
• cilantro leaves, to garnish

Directions

1. Heat coconut oil in a large soup pot. Add spices and sauté briefly to release the aromas. Add onions, garlic and ginger and sauté a few minutes. 
2. Add the mung beans and the rest of the veggies. Stir to disperse the spices and gently sauté these ingredients with the aromatics, about 1 minute. 
3. Add the stock and coconut milk. Cover and bring to a simmer. Cook until the beans are tender, about 15 minutes. 
4. Stir in the tomatoes and red pepper flakes, if using. Season with salt and pepper, to taste.
   
5. Serve with rice and cilantro. 

From the kitchen of Dr. Jones ​Adapted from Just One Cookbook

Furikake is Japanese rice seasoning made with kombu (edible kelp) and bonito flakes (shaved dried fish). It is typically used as a topping for rice, udon noodles or onigiri (Japanese rice balls), but it can also be a tasty addition to avocado toast, eggs or popcorn!

Furikake is a tasty way to get micronutrients into your diet! Kombu is nutritionally dense and high in iodine, which plays a crucial role in thyroid function. It also has calcium, which is important for strong bones and teeth, as well as vitamins A and C which help with immune function. Kombu also contains vitamin E, vitamin K, B vitamins, manganese, copper, plant based omega-3 fatty acids, and fiber.

Bonito (similar to Japanese katsuobushi) is dried, smoked and thinly shaved Atlantic bonito. It is commonly used as the base for dashi broth. Bonito is high in protein and contains all the essential amino acids (proteins that the human body cannot make itself). It is also rich in iron (an essential element of blood production), niacin and B12 (both of which are important for metabolism). Bonito has even been shown to reduce systolic blood pressure and oxidative stress(1).

Both kombu and bonito flakes can be found at most Asian grocery stores in the dried goods aisle. Kombu and bonito can also easily be found online.

Furikake (Japanese Rice Seasoning)
Makes 1 cup

Ingredients:

• 1/3 oz kombu (~4”x4” or 10g)
• 1/3 oz bonito (1 cup or 10g)
• 4 cups of water
• 3 Tbsp toasted sesame seeds
• 3 sheets nori seaweed
• 1 tsp sugar
• 2 tsp soy sauce
• ¼ tsp kosher or sea salt

Directions:

1. Make a few slices in the kombu with a sharp pair of kitchen scissors to help release the flavor. DO NOT rinse or wipe off the white powder from the kombu (this is naturally occurring mannitol and contributes to the umami flavor).
2. Cut the nori sheets into small, thin strips.
3. Place water and kombu in a medium stock pot and slowly bring to a boil over medium-low heat for about 15 minutes.
4. Remove the kombu from the stock pot and add the bonito. Bring to a boil for 30 seconds and then turn off the heat.
5. Let the bonito sit in the pot while it cools for ten minutes.
6. Strain the bonito flakes and reserve the water. The water can be used as dashi or as a soup base for other dishes!
7. Cut the now boiled kombu into very small pieces.
8. Put diced kombu and drained bonito in a medium saucepan over medium-low heat. Cook, stirring occasionally, until the bonito is dry and starts to separate - about 15 minutes.
9. Add sugar, salt and soy sauce.
10. Continue to cook on medium-low until the liquid is completely evaporated and the bonito is dehydrated and crispy.
11. Spread the furikake over a sheet pan or plate and let cool.
12. Once cooled, mix in toasted sesame seeds and nori strips.
13. Place your furikake in a mason jar or other airtight container. You can store it in an air-tight container for up to a week in the fridge or a month in the freezer.

References
1. Umeki Y, Hayabuchi H, Hisano M, et al. The Effect of the Dried-Bonito Broth on Blood Pressure, 8-Hydroxydeoxyguanosine (8-OHdG), an Oxidative Stress Marker, and Emotional States in Elderly Subjects. J Clin Biochem Nutr. 2008;43(3):175‐184. doi:10.3164/jcbn.2008061

From the Kitchen of Amy Daws, CMT, CST

This is one of my favorite go-to recipes when I need a quick breakfast, lunch or dinner. It’s great lighter meal for the summer that packs in the protein and vegetables. Plus who doesn’t love sardines?! 

 Ingredients

• 1 cup black quinoa
  
• 1-2 heads of broccoli
• ¼ cup onion, sliced
• ½ red pepper, sliced
• 2 large handfuls of spinach
• 1 14-oz can of artichoke hearts, drained
• 2 4-oz cans of sardines, drained
• 2 cloves of garlic, minced
• Salt and pepper to taste
• 2 tsp high heat oil, like avocado oil
• olive oil, to taste
  

 
Directions

1. In a small saucepan, cook quinoa by bringing it to boil in 2 cups of water. After it starts boiling, reduce heat to low and cover. Simmer 15-20 minute or until water is absorbed.
   
2. While the quinoa is cooking, heat oil in a sauté pan over medium heat. Add broccoli, red peppers and onion to hot oil.
3. When vegetables are almost fully cooked, add garlic and let cook until you smell the garlic. 
   
4. Turn down heat and add artichoke hearts, sardines and spinach. Let cook until spinach is wilted and all ingredients are heated, about 1-2 minutes.
5. Add cooked quinoa to vegetable/sardine mixture. Season with salt and pepper to taste.
6. Serve warm drizzled with a small amount of olive oil.
   

For a printable PDF of the recipe, click here

From the kitchen of Anna Forliti

This is a simple and delicious recipe that I love to make for gatherings because it can be made before people arrive. This allows me to be present with friends instead of being busy in the kitchen. When people are hungry, the soup is warm and ready to go! Just sprinkle on desired toppings and enjoy!

Ingredients

• 2 tbs olive oil
• 1 onion, chopped
• 1 red bell pepper, stemmed, seeded, and chopped
• 6 garlic cloves
• 1 tsp ground cumin
• 1 tsp minced canned chipotle chile in adobo sauce
• 1 (15oz) cans of black beans, rinsed
• 4 cups vegetable broth
• 1/2 cups chopped cilantro
• 1 avocado, halved, pitted and cut into 1/2 slices
• salt and pepper

Instructions

1. Heat oil in Dutch oven over medium-high heat until simmering. Cook onion, bell pepper, and 1/2 tsp salt until lightly browned, 6-8 minutes. Add garlic, cumin, and chipotle and cook until fragrant, about 30 seconds.
2. Meanwhile, puree half of beans and 1 cup of broth in blender until smooth. stir pureed beans, remaining whole beans and remaining broth into pot and bring to simmer. Cook until slightly thickened, about 10 minutes. Salt and pepper to taste. Top with cilantro and avocado.

​*Simple side options: White rice, tortilla chips and corn bread.

For printable PDF, click here

From the kitchen of Amy Daws, CMT

This is one for my favorite fall recipes. Pumpkin soup is a treat, but pumpkin soup with ancho chilies is on a whole other level! Anchos are not super spicy and are often described as earthy, smoky and sweet. In this soup they add a rich deep flavor with just a little spice that makes it extra super special.
 
Ingredients:

1. 1  medium pumpkin, roasted
   
2. 3 dried ancho chilies
3. 2 celery stalks
4. 2 medium carrots
5. 1/2 onion
6. vegetable stock or water
7. 2-3 Tbsp canola or vegetable oil
8. 2 tsp cinnamon
   
9. salt and pepper to taste
   

 
Instructions:

1.  Preheat oven to 350 degrees.
   
2.  Cut pumpkin in half and scoop out seeds.
3.  Lightly oil pumpkin halves and place on a baking sheet, cut side down.
4. Roast pumpkin for  30 minutes then flip and continue roasting until soft and caramelized, let cool.
5.  Start a small saucepan of water to boil.
6. Cut ancho chilies and remove seeds.
7. Toast Chiles. Start by preheating  a dry skillet over medium heat for a few minutes. Add dry chilies and press with spatula until toasted, roughly 15-25 seconds for each side.
8. Add toasted chilies to boiling water and turn off heat. Let sit for 5-7 minutes in water, then drain. Discard water.
9. Rough chop onions, carrots and celery and saute in stock pot at medium-high heat for 5-7 minutes.
10. Scoop pumpkin from shell and reserve.
11. When vegetables are slightly caramelized, add in chilies, pumpkin and vegetable stock or water to cover. Simmer for 20-30 minutes. Remove from heat.
12. In small batches, transfer to food processor.  Puree until smooth.
13. Season with cinnamon, salt and pepper.

Click here for a printable PDF

From the kitchen of Jesse Haas, CNS, LN

I incorporate plant proteins into my weekly meal plan to ensure I'm meeting my nutrition needs with a variety of sources, while also making food choices that have a positive impact on the environment. I always have nuts around for snacking, seeds to top salads, and an assortment of beans and lentils to throw in a pot of soup or make into a veggie dip. 

This recipe has become a staple and one that I double whenever I make it. The patties can be frozen on a parchment paper-lined cookie sheet for a quick meal on the fly. These are also great to share with friends and family members who are facing hardship, illness or have welcomed a new babe to their household. 
​

Adapted from The Moosewood Cookbook by Mollie Katzen
Makes 4 servings

Ingredients

• 3/4 cup dry lentils
• 1 1/2 cup water
• 2 Tbsp cider vinegar
• 1 Tbsp olive oil
• 1 cup finely minced onion
• 4-5 cloves garlic, minced
• 1/2 cup very finely minced walnuts
• 1 tsp salt
• 6 cups fresh spinach, finely minced
• 1 tsp dry mustard
• fresh black pepper, to taste
• 1/2 cup ground flaxseeds

Directions

1. Place lentils and water in a small saucepan and bring to a boil. Lower the heat and simmer, partially covered for about 30 minutes or until the lentils are soft and the liquid is gone. Transfer to a medium-sized bowl, add vinegar and mash well.
2. Heat oil in a medium-sized skillet. Add onions and sauté over medium heat for about 5 minutes.
3. Add all the remaining ingredients except flaxseeds and sauté 5-7 minutes or until all the vegetables are tender.
4. Add the sauté and flaxseeds to the lentils and mix well. Chill for about 1 hour.
5. Form 4-inch diameter burgers. Fry in a small amount of hot avocado oil on both sides until heated through and crispy on the outside or broil for 5-8 minutes on each side.
6. Serve with your favorite toppings over salad greens or between bread.

Authored by Dr.Sara Jean Barrett

I love backpacking. Getting deep in to the woods, miles from anyone else and being totally immersed in nature is pure bliss. One major challenge for backpacking is how do you bring nourishing food to last several days that is light and easy to bring along? An even bigger challenge is doing this on a low carb diet! I had to tackle this head on getting ready for a backpacking trip this summer. My partner and I spent many hours researching and preparing so I want to share with you what I have learned. This isn’t a typical recipe blog more of a how-to guide to plan for healthy
camping/backpacking meals.  

Breakfast:
Most backpackers rely on oatmeal for a satisfying breakfast. It is light to carry and easy to prepare. So we didn’t stray far from this classic we found Wildway Grain Free Instant Hot Cereal. We tried four of their flavors and my favorite was toasted coconut. We brought along some chia seeds and coconut oil to add to this breakfast.
Net carbs= 8g
 



Lunch:
In the middle of the day we were moving so we didn’t really want to sit down and eat a big meal so we broke lunch up in to two smaller meals.

Meal 1: We brought along with us some pecans and my favorite turkey jerky by Vermont Smoke and Cure. Eating ¼ cup of pecans and 2 jerky sticks each gave us enough fuel to make it to our second smaller meal.
Net carbs=  3g
 
Meal 2: We combined chocolate protein powder, fiber powder, greens powder and powdered coconut milk with water for a chocolate pick me up drink. My current favorite protein powder is NutriDyn’s Chocolate Paleo Protein.  We also use NutriDyns fruits and greens powders for an extra boost. My favorite is their espresso flavor.

Net carbs= this will depend on what fiber you use and if you choose to add a greens powder. The greens powder does increase the carb count for us this came out to 9 grams.
 
Dinner:
We rotated through 4 different dinner meals that each combined a protein + veggie pouch + seasoning + fat.
 
Let’s start with the prep work at home.

Protein:
We have a dehydrator and used that to dehydrate several pounds of ground beef. (insert picture of dehydrating beef). The process is quite simple you cook the beef thoroughly, strain off the fat (I know this isn’t very ketogenic but in order dry properly and keep it from spoiling it must be done) and pat it dry with a paper towel. Then spread it out on the dehydrator. We found that after a few hours it helps to move it around to ensure if fully dries out. It’s amazing how small a pound of ground beef becomes

Next time we will try dehydrating chicken. This time we settled for some chicken pouches that we took with us on shorter trips.
 

Veggies:
For vegetables we didn’t have the time or energy to dehydrate ourselves this trip so settled for buying dehydrated broccoli, spinach, onion and celery. We made individual pouches combining these and used them with every dinner. In the end we didn’t like the celery. It never rehydrated well and was quite chewy so I would leave that one out.

For multiday backpacking we used pouches of spices that we assembled at home. My favorite was a curry we put together. For days that we weren’t hiking far we used premade sauce mixes.

Fat:
We brought two small jars of coconut oil to add to our meals. We also had some packets of almond butter to add to our curry dinner as well as powdered coconut milk. We bought a few unripe avocados and managed to keep them safe and added them to a few of our dinners as well.
 
Putting it all together:
The dehydrated beef worked out surprisingly well. We did discover that it works best if you add the beef to a bowl with a few cups of water and let it sit covered for at least 30 minutes before starting to cook. Once the dehydrated beef was pretty well rehydrated we used our camping stove to heat the beef, add more water if needed and added the spices/flavor pouch and vegetables. Cook until everything is rehydrated.

We ended our day with a square of Choc Zero chocolate

Tips:
We didn’t factor in how much sweating we would do and how much extra sodium we would require. We did bring along electrolyte packets to take once per day but a few days in I was starting to get lightheaded and realized I needed more salt. We make a quick stop and picked up some more salt before continuing on our way. A low carb diet often increases your salt requirements so if you will be sweating a lot in addition make sure you bring extra salt!
 
If you have any camping food tips please comment below. We are always looking for new ideas.it.

From the kitchen of Jesse Haas, LN

I am a self-crowned queen of one-pot meals. They make my world go round.

Recently I've been jamming on a tofu and veggie noodle soup dish that has been hitting the spot for weeks. 

Now, soy has gotten a bad rap over the years, that has largely been unresolved. Before you dig into the following rant about that, get you soup going - it will be ready by the time you finish reading this.

There are two big things about soy that come up in my work with clients and conversations with other wellness junkies:

1) Soy is an allergen. It is one of the 7 most common food allergens, and for that reason can be problematic for people. People who have an allergy to soy may experience difficulty breathing, hives, rapid heart rate, tightening in their throat or chest, and other not fun and potentially life threatening symptoms.

An intolerance to soy (or any other food) could be less straightforward. Food intolerances are sneaky, sneaky. Symptoms include digestive upset of all shapes and sizes, muscle and joint pain, headaches and migraines, brain fog, fatigue, eczema and much more fun. An Elimination Diet is the best way to identify food intolerances. 

2) Compounds in soy have been named "phyto-estrogens" and implicated in various health concerns, including the obesity epidemic - especially a pattern of fat accumulation that had been identified as "feminine" (i.e. breasts, butt and thighs) - early puberty, breast and other cancers of the sex organs.

Years ago, I heard a retelling of a conversation with the biochemist who identified phytoestrogens in which he reported regret for the naming of the compound, because it raised some significant alarm and dissuaded individuals from eating soy. I mean, when hormones like estrogen are implicated in all kinds of diseases, who would want to eat it? (this is all hearsay so don't quote me on it)

Phytoestrogens were named such because they resemble the chemical structure of estradiol, an active form of estrogen. This molecular mimicry allows phytoestrogens to attach to estrogen receptors in the body and exert a similar effect. While they're able to bind to these receptors, they do so weakly thereby exerting a weaker effect than estradiol or other forms of estrogen. The consequence of this is that estradiol remains in circulation and is therefore shuttled to detoxification and elimination. 

What does that mean for our health?

Well, it turns out that these compounds, a class of isoflavones, actually protect against those cancers we previously feared. If you want to read more about that, I recommend this article by Dr. Tina Kaczor who dug into the literature to better understand what the relationship between soy consumption and cancer actually was. 

Bottom line: People who are allergic or have an intolerance to soy should not eat it. But if you're not allergic to soy, even if you have a family history of breast cancer, bon appetit. 

One last note on soy foods before I give you this delicious recipe: not all soy foods are created equal. 

Imagine a drive through the Minnesota countryside: on your left you see corn waving in the wind as far as your eye can see. And on your right, you see soy replenishing the corn-depleted soil from last years growing season. Combined, corn and soy make up 50% of all crops grown in the US. We are so good at growing corn and soy that food scientists had to figure out what to do with all of it, and now byproducts of each are in virtually every box, bag or can of food. 

If you read Dr. Kaczor's article, she'll make a case for including soy no matter the source. I have a little more conservative approach. When advising clients about choosing the foods with the highest nutritional value, I recommend limiting soy consumption to the whole food and traditionally fermented products: edamame, fermented tofu, tempeh, tamari or soy sauce. If shopping for soy milk, choose a product with the fewest ingredients possible...which should be water, soybeans and maybe some salt.

Rant complete.

You ready for that recipe now?

From the Kitchen of Katie Oberton / Adapted from "Pinch of Yum" by Lindsay Ostrom

If you know me well, you know that cooking is not something I do often. I’m lucky to have a husband who loves to cook and is great at it. However, over the course of the past few months we have been busier than ever. When we would get home from our busy days, we didn’t have the energy to grocery shop or cook, so we ordered out. Once I realized how much this was consuming our budget, I decided it was time to split the cooking duties. I started following a few Twin Cities food bloggers on social media, and can now proudly say I make dinner at least once a week. Again, if you know me, you know this is huge progress for me in the kitchen. The trick to this for me has been finding easy and delicious meals for our family. Below is one of my go to meals. It’s quick and easy, which works for our busy schedule. It also can be altered for your needs, and of course it’s delicious! It was adapted from one of my favorite new food bloggers Lindsay Ostrom from Pinch of Yum. Enjoy!

Ingredients:

• 1 pound of pasta
• 1 jar of tomato sauce
• 1 cup cashews
• ¼ cup water
• Salt and herbs to taste

 
Directions:

1. Cook pasta according to directions. Drain and toss with sauce over low heat.
2. In blender or food processor, blend the cashews with the water. Blend until smooth.
3. Add cashew sauce to the pasta. Stir until well blended.
4. Top pasta with meat, salt or herbs, vegetables, or whatever you may like. I prefer to add in peas and spinach (like in the picture).

​Click here for a printable recipe.