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Recipes with Whole Wheat Pasta

How to improve your gut health in seven ways by Jo Whitton author of Simple, Healing Food

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One cookery expert shared her top seven tips for improving bowel health – while still eating cake.

Jo Whitton, founder of the popular health and cooking platform Quirky Cooking, says she experienced the benefits of nutritious, straightforward recipes “firsthand”.

“I encourage everyone to think of traditional whole foods as ‘nutritional medicine’,” explains Jo.

“I am passionate about sharing practical steps to help make the transition to a healing whole food diet as I have experienced firsthand the life-changing benefits of such a diet.

“I know all too well how overwhelming it is to deal with chronic health problems every day.

Jo benefited from nutritious recipes. Credit: Delivered

“I also know that once you start using traditional whole foods as nutritional medicine, you will experience the life changing health benefits of our family.”

Jo’s book Simple, Healing Food delves deep into gut health, offering recipes, tips, and information based on traditional healing foods and the principles of health and wellbeing that were so life-changing for Jo and her family

Here are Jo’s top tips for improving your bowel health without harsh protocols and stressful diet changes.

1. Reduce stress.

“Constantly rushing, forgetting appointments, losing things – including your temper – brain fog … These are warning signs that tell you you need to reduce the stress in your life,” says Jo.

“Studies show an increase in inflammatory microorganisms in the intestines of chronically stressed people.

Jo shared her top tips.Jo shared her top tips. Credit: Delivered

“There are always things that we cannot change, but reacting calmly and focusing on what we CAN change reduces the general ‘stress level’ and helps us deal with it better.

“Try to reduce clutter, slow it down, and allow time to do nothing. Return to a hobby you once loved, get home help if you can, and maintain healthy relationships. ”

2. Prioritize sleep.

“Sleep is crucial for intestinal health and resistance to stress,” explains Jo.

“When you sleep, your body is focused on healing. Restful sleep increases energy levels and productivity, stabilizes your mood, and even helps reduce weight gain by slowing down your metabolism.

“Never feel guilty about resting when you need it, especially when you are working on the cure.”

3. Drink filtered water.

“The quality of the water we put into our bodies is just as important as the quality of the food we eat,” says Jo.

“Domestic water can be contaminated with dangerous bacteria and other microbes and cause gastrointestinal diseases such as gastrointestinal diseases, Giardia, dysentery and hepatitis.

“To prevent this, tap water is treated with chlorine to reduce microbial overgrowth. However, when chlorine is absorbed or comes into contact with our skin, it damages our microbiome! Filter your tap water to make sure it is pure and unpolluted. “

4. Detoxify your home.

“Avoid household and body products that contain the wrong scent,” suggests Jo.

“These fragrances contain phthalates, which are supposed to ‘stick’ to your skin but cause hormonal imbalances and affect gut health.

“Your products can put your body under chronic toxicity, which makes healing difficult. People who switch to natural products notice that chronic headaches go away, rashes go away, and brain fog lifts. It’s worth looking at. “

5. Spend time in nature.

“Zoo animals that are not in their natural habitat suffer from chronic diseases that they do not have in the wild,” says Jo.

“Similarly, people are healthiest when they are close to nature, rather than being locked in an artificial environment all day.

“That means fresh air, bare feet, sunshine, breathing in the essential oils of the trees, contact with dirt.

“Spending time outdoors strengthens the immune system, improves mood and reduces stress. Sunlight increases vitamin D levels, has a strong antibacterial effect and helps to improve sleep behavior. Try to get up early and sit in the sun or go for a walk first (if the UV-B light is weak) to get the day off to a good start. “

6. Eat a natural whole food.

“The most nutritious foods are those that come closest to their natural state: pasture meat and eggs, seafood, vegetables, ancient grains, nuts, seeds and fruits,” says Jo.

“Up until a few generations ago, these were the foods that people thrived on. It wasn’t until the industrialization of our food system that we began to consume highly refined foods on a regular basis, and today diet-related diseases are commonplace.

“Instead of resorting to fad diets, focus on whole foods, avoid refined foods, and include healing foods like meat broth, egg yolks, natural fats, and fermented foods in your diet.”

7. Cut down on starchy foods.

“Starches feed the gut bacteria, which is great when the starch isn’t refined (from a variety of root vegetables, fruits, and legumes) and your gut bacteria are balanced and thriving,” says Jo.

“But if your gut is struggling with bacterial growth, the starch will feed those too and they will continue to thrive.

“Refined starch also creates an environment in the gut where pathogenic bacteria and parasites can thrive. Swap out starchy fillers for extra vegetables and add protein and fat to every meal to reduce the need for snacks. “

But what about cake, you say?

“Every now and then a nutritious treat is important for well-being, and delicious cakes can be baked with wholesome ingredients,” suggests Jo. “So, enjoy a cake and be healthy.”

Raspberry Jelly Cheesecake SliceRaspberry Jelly Cheesecake Slice Credit: Delivered

How to Make a Raspberry Jelly Cheesecake Slice

GLUTEN-FREE, GRAIN-FREE, EGG-FREE, REFINED SUGAR-FREE ● VARIANTS: DAIRY-FREE, NUT-FREE

This popular recipe is a healthy rework of the old Australian favorite, Raspberry Jelly Cheesecake Slice.

It’s perfect for holiday celebrations and can be made dairy-free or made with curd or cream cheese. Our local organic dairy makes delicious cottage cheese (a soft, ricotta-like cream cheese), and I prefer it for cream cheese for making cheesecake, but both can be used in this recipe.

Makes 24 squares

BASE

300g raw pecans

60g unsalted butter

1⁄4 teaspoon fine sea salt

1 tbsp honey or pure maple syrup

1⁄2 teaspoon ground cinnamon

FILLING

1 tbsp organic gelatin powder

3 tbsp hot water

350g quark or cream cheese

600g pure cream

180g honey or pure maple syrup

1 teaspoon vanilla extract

JELLY

300g frozen raspberries

40g honey

3 tablespoons water

1 tbsp rose water (optional)

2 tbsp organic gelatin powder

ALSO NEEDED

38cm x 26cm baking dish baking paper

method

1. Line the baking dish with parchment paper and set aside.

2. For the base, add pecans, butter, salt, honey or maple syrup and cinnamon to a food processor and process until the mixture forms a coarse dough. Don’t overwork, you want it to have a little texture.

3. Squeeze the mixture evenly into the prepared mold and place it in the freezer while you make the filling.

4. For the filling, put gelatine and hot water in a small bowl and mix with a fork. Pour into a heavy-bottomed saucepan and add cottage cheese or cream cheese, heavy cream, honey or syrup and vanilla. Place on medium-low heat and cook, stirring, until the gelatin has dissolved and the mixture is smooth.

5. Remove the bottom from the freezer, fill up and place in the freezer for at least 2 hours.

6. For the jelly, place the raspberries, honey or syrup, water, rose water (if used) and gelatin in a heavy-bottomed saucepan over medium heat. Bring to a simmer, stir with a wooden spoon, and chop the raspberries while the mixture warms. Reduce heat, cover with a lid, and simmer for 10 minutes, or until the raspberries crumble and release their juice.

7. Pour the raspberry and jelly mixture through a fine sieve into a bowl and pour. press on

a silicone spatula to extract as much juice as possible. Discard seeds. Try and add a little more honey if you like it sweeter.

8. Let the jelly cool down a little – don’t let it set. Remove the bowl from the freezer and quickly pour jelly over the filling, tilting the bowl to evenly distribute the jelly on the surface. Return to the freezer for 1 hour or until the cheesecake has set. Cut into 24 squares and serve.

Thermomix® notes

Put all basic ingredients in the TM bowl and chop 10 sec / speed 5. Whisk the gelatine with hot water and set aside. Put all the ingredients for the filling in the TM bowl and cook for 5 minutes / 60 ° C / speed 4. Continue as above.

Place all jelly ingredients in a clean TM bowl. Cook for 10 minutes / 100 ° C / level 2. Continue as above.

Variations

Dairy-free: Basis: Use coconut oil instead of butter. Filling: Soak 250g raw cashew nuts or blanched almonds in filtered water for up to 6 hours. Drain the nuts and set aside. Put 600 ml coconut cream in a saucepan and sprinkle 2 tablespoons of gelatine powder over it. Heat over medium to low heat, stirring, until the gelatin has dissolved. Take it off the stove. Put the nut-coconut-cream mixture in a mixer or Thermomix and add 1½ tbsp lemon juice, 1 teaspoon vanilla extract and 150g honey or maple syrup or add to taste. Stir at high speed until smooth (1 min./ speed 9 in the Thermomix). Pour over the base. Jelly: Follow the directions above.

Nut-free: Swap pecans for sunflower seeds.

Serving suggestion

Serve cold out of the refrigerator or, if frozen, thaw before serving.

warehouse

As soon as the cheesecake is firm, cut into squares and store in the refrigerator for up to 1 week or freeze for up to 8 months, wrapped well to keep the air out.

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Recipes with Whole Wheat Pasta

Guiding the way to thrive

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Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains

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By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel

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I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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