#GoodGut

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2 min

Vanilla Whip Dip

Why is Vanilla Bean great for our gut? Vanilla beans are from the vanilla plant which is cured and then either used in cooking, or processed to extract the essence used for flavor and fragrance. Vanilla beans can have a sweet scent with a smoky flavor. However, the vanilla bean spice can also provide a variety of benefits for the body and mind! Vanilla beans come from South and Central America, as well as the Caribbean. They contain important micronutrients such as calcium, m

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2 min

Blueberry Ginger Dressing with Vingar

Why is vinegar good for you and your gut? Vinegar is a staple pantry item in many kitchens, because it is such a versatile ingredient. This fermented food is not only flavorful, but it’s also great for your gut! Vinegar promotes a healthy gut microbiome, full of beneficial bacteria. One study looked at the effect that vinegar consumption has on the gut microbiome in rats with hyperlipidemia. Hyperlipidemia is associated with higher levels of pathogenic bacteria and lower lev

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2 min

Valerian Root Tea

What is Valerian root, and why is it great for your #goodgut? This herb is native to Europe and Asia, and known for having strong sedative effects. The valerian plant itself can be found as a flowering plant with beautiful pink and white flowers, however the extract of this root is what gives us the benefits! This root extract is not recommended for children under 3 years old and pregnant women, however, valerian root provides a variety of health benefits. Valerian root is

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2 min

Citrus Fruit Salad

What is an ugli fruit, and why is it good for your gut? Ugli fruit, also known as Uniq fruit or the Jamaican tangelo, is a cross between a Mandarin Orange and a pomelo (closely related to the grapefruit). This citrus fruit can be orange, yellow, or green in color outside, bright orange on the inside, and anything but ugly! Ugli fruit tastes juicy, sweet, and tangy, making it a great ingredient in smoothies, sauces, and dressings. When grown, the crop is not large and this lim

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3 min

Red Pepper Pasta with Urfa Pepper Chili Flakes

How are urfa pepper chili flakes good for your gut? Urfa Biber chile peppers are an elongated pod, which is similar in appearance to a slender bell pepper. Also known as Isot peppers, the peppers are named after Urfa, which is a town in southern Turkey. These peppers are a deep burgundy in color, with a salty and spicy flavor. They are made by drying the raw peppers out in the sun until they cook into that signature burgundy color. During the process, the oil content of the

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2 min

Umami Mushroom Tacos

How is umami taste profile beneficial for your gut? Umami is one of the five basic tastes along with sweet, salty, sour, and bitter. It was discovered over a century ago, and is a Japanese word meaning "pleasantly savory." Umami flavor specifically describes the taste of three substances present in food: glutamate, 5'-inosinate, and 5'-guanylate. The three umami compounds are typically found in high-protein foods as well as mushrooms, soy, sea vegetables, many herbs, and spi

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2 min

Oil-Free Turmeric Dressing

Why is Turmeric excellent for our gut? Turmeric is an aromatic, golden, orange root that has been a popular item in Southeast Asia but recently became popular in the US. The use of turmeric dates back almost 4000 years to the Vedic Period in India. Turmeric can add a pop of color or a kick of spice to a dish, and some may only use it for its wonderful anti-inflammatory properties. Any way it is used, this seasoning is packed with #GoodGut benefits! Indian, Chinese, and her

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2 min

Tempeh, Lettuce, Tomato (TLT) Wrap

Why is Tempeh wonderful for our gut? You’ve most likely heard of tofu, but what is tempeh? Tempeh is popular amongst plant-based eaters as it is incredibly versatile, full of protein, and can be used as a substitute for traditional meat dishes. It also is delicious and is satiating, which makes it perfect for at-home meals. Tempeh can be crumbled in a red sauce to replace ground meat, seasoned to replace bacon, or roasted to add to a stir-fry. Unlike tofu, tempeh is firm and

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2 min

Tamarind Paste

Why is Tamarind amazing for our gut? This tropical fruit growing in climates in Africa, India, The Middle East, Pakistan, and South America, has many health benefits and a unique aroma that can be used in many different ways. Tamarind is sometimes referred to as the “date of India.” It is considered floral, spicy, and sour. The tamarind tree produces pods with beans surrounded by pulp, and as it ripens, the pulp takes on a paste-like consistency and becomes sweet. The pulp is

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3 min

Tahini Balsamic Dressing

What is Tahini and why is it terrific for our gut? Tahini is a nut butter made from toasted, ground sesame seeds. It is commonly added to hummus to make a creamy, nutty taste. It is widely used in many Mediterranean and Asian dishes and also offers several health benefits: it is also very versatile and easy to add to your diet. As well as hummus (which is a healthy, protein-packed dip made with chickpeas and many other spices), tahini is a versatile paste that can be added t

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8 min

Pt. 3 IBS Awareness: IBS Solutions: Ways to have a #goodgut without the #gutguilt!

What kind of food can I eat if I have IBS? For those who have severe symptoms, it may feel like there are no foods that can possibly help. As said in part two of our IBS blog series, the FODMAP diet can work for initial remission within some individuals. For those who don’t respond to the low FODMAP diet, a reverse-elimination diet may be helpful to identify which types of foods are causing symptoms. Even with these dietary protocols, you might still be asking yourself, “what

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2 min

Green Gut Healer Juice

What is spirulina and why should you eat it? You may have heard of spirulina commonly referred to as a plant-based superfood. We love spirulina because it serves as a more natural alternative to highly-processed supplements. Spirulina is a blue green algae commonly sold in a dried powder form or in tablets. It has a bitter taste, so it is often mixed into smoothies or made into lattes to improve its flavor. One tablespoon of spirulina contains only 20 calories, with four gram

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3 min

Sorghum Berry Bowl

Why is sorghum great for your gut? Sorghum is a less well-known grain even though it has been around for centuries. If you haven’t tried sorghum before, it can be a great addition to help switch up your grain options. Sorghum aka millet is a small, round, often white or yellow cereal grain. It can be cooked like quinoa or rice, milled into a flour, or even popped like popcorn. This underrated cereal grain is also naturally gluten free that provides complex carbs, protein and

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4 min

Savory Brekky Bowl

Why is sauerkraut good for your gut? Sauerkraut is a simple fermented food that is made from cabbage and salt. The word sauerkraut translates in English to “sour cabbage.” Though it is a traditional German food, today it is a popular side dish and condiment in many cultures. Sauerkraut has a pungent odor and a strong, sour flavor. Because sauerkraut is made from cabbage, it has many of the expected health benefits of your average leafy green. However, the fermentation process

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3 min

Savory Sweet Potato Bowl

Why is sweet potato amazing for your #goodgut? Sweet potatoes are a sweet, starchy root vegetable that are widely available worldwide. They can be found in different shapes, sizes, and even colors; including orange, white, and purple. Depending on the color, their nutrient profile may be slightly different. Nonetheless, they are still a great addition to one's diet as they are rich in vitamins, minerals, and antioxidants. Though many may steer clear from carbohydrates, we ope

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6 min

Pt. 2 IBS Awareness: What are the causes of IBS?

IBS and the Gut Microbiome A potential cause of IBS is SIBO (small intestinal bacterial overgrowth) or IMO (intestinal methanogenic overgrowth). According to a 2022 study, nearly half (49%) of SIBO/ IMO cases are initially diagnosed as IBS without proper SIBO/IMO diagnosis given. SIBO/IMO occurs when the bacteria or archea that live normally and peacefully in the large intestine move up into our small intestine, causing unwanted bloating and gas production, constipation, diar

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3 min

Roasted Rutabaga and Apples

Why is Rutabaga splendid for our gut? Rutabaga is a root vegetable that is a member of the cruciferous family. It is round and brown-white in color and looks similar to a turnip. Raw rutabagas are mildly bitter, similar to a turnip; whereas when cooked it develops a savory, nutty, yet slightly sweet flavor. Rutabagas have a similar texture to potatoes with a significantly lower starch content, and are great boiled, roasted, or baked; it can also be used instead of a potato to

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3 min

Pickled Rhubarb

Why is Rhubarb awesome for our gut? Rhubarb is best known for its long reddish stalks and sour taste. It is more often cooked than eaten raw because of its sour taste. Only the stalks are eaten and you will most commonly see the addition of rhubarb in sweet soups, jams, sauces, pies, tarts, crumbles, cocktails, and rhubarb wine. Interestingly, this gut healthy vegetable has a history of being used medicinally in traditional Chinese medicine as a natural laxative to evacuate b

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3 min

Vanilla Banana Cream with Raspberries

Why are Raspberries amazing for our gut! Raspberries…you know the small red furry berry that is a crowd favorite during summer. They are the edible fruit plant of a plant species in the rose family; these sweet, tart berries can range in color from red to even black, purple, yellow, or golden. Each color of berry has a unique profile of antioxidants, minerals, and vitamins. Raspberries are considered a superfood because they contain a high amount of powerful antioxidants that

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2 min

Radish Vinaigerette

Why are Radishes radical for our gut? Radishes are an edible root vegetable that is a member of the cruciferous family. When eaten raw, radishes are spicy, crispy, and zesty. Though radishes may not be the most appreciated vegetable, and although they are little in size, they pack some serious nutritional value. For every ½ cup of radishes not only do they provide 1 gram of dietary fiber; they are also a great source of antioxidants, vitamin C, potassium, folate, and b-vitami

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