Tagged with 'probiotic'

This unique sweetener is actually good for your gut! It may sound like an oxymoron for a sweetener to help your stomach, but this tuber contains an impressive concentration of fructo-oligosaccharides (FOS).

Yacon is a very special sweetener! It’s actually good for your gut, which may sound like an oxymoron, but this tuber contains an impressive concentration of fructo-oligosaccharides (FOS), which are indigestible carbohydrates that pass through the body unabsorbed. The FOS in yacon is considered a prebiotic, helping to promote the growth of probiotics—think, food for the probiotics, and in doing so improves gut health.

Yacon’s sweetness is unique because it has a low glycemic index, meaning its impact on blood glucose is minimal. It’s also low in calories, benefiting those following a low sugar or low carbohydrate diet (ie: diabetics) and trying to lose weight.

Uses For Yacon

Yacon can be extracted into a luxurious syrup which is used similarly to maple syrup or honey. Drizzle it on top of pancakes or porridge, use it to adorn desserts or mix a little into sauces and marinades that need a sweet touch, like a barbecue glaze.

In addition to a syrup, yacon can also be purchased in whole dehydrated slices, which have the benefit of offering fiber. Fresh yacon root can be found in specialty grocery stores or health food stores.

Here’s a nice recipe for incorporating yacon into a holiday-appropriate recipe.

Salted Chocolate Almond Butter Cups

Serves 12             Total time: 40 minutes

12 oz high-quality cacao, semisweet or dark chocolate, finely chopped (Note: semisweet chocolate will provide a mellower flavor and dark will be a bit more bitter. Choose your favorite.)

½ cup natural smooth almond butter

2 tbsp coconut oil, melted

¼ cup yacon syrup

¼ tsp fine sea salt

Flaked sea salt, for garnish 

Instructions

1. Line a 12-cup muffin tray with paper muffin liners.

2. To a small saucepan, add chocolate and heat over low to melt, stirring constantly. (Note: Chocolate burns easily, so keep a very close eye on the pot, and do not turn up heat beyond low.) Once chocolate is mostly melted, remove from heat and continue stirring to melt remaining chunks. Spoon 1½ tsp chocolate into a muffin liner and rotate it around to coat the bottom and about ½ inch up the sides. Use a pastry brush to paint the sides more evenly, if needed. Tuck the chocolate-filled liner back into the tray. Repeat with remaining muffin liners. Place tray in the refrigerator for at least 15 minutes or until chocolate is hard to the touch.

3. Meanwhile, prepare filling: In a small bowl, combine almond butter, coconut oil, yacon syrup and fine salt, mixing until smooth.

4. Divide filling mixture among hardened chocolate shells and use your fingers to flatten and spread the filling as needed. One at a time, top each shell with 1 tsp of remaining melted chocolate and use the back of a spoon to spread into a flat layer, filling in any gaps or holes with chocolate. Once all cups are filled, sprinkle their tops lightly with flaked sea salt and place in refrigerator for at least 30 minutes more, until chocolate and filing are solidified.

5. Remove cups from their liners before serving. Cups will keep for several weeks in an airtight container in the fridge.

Per Serving (1 cup): Calories: 238, Total Fat: 18 g, Saturated Fat: 8 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g, Carbs: 21 g, Fiber 4 g, Sugars: 13.5 g, Protein: 3 g, Sodium: 242 mg, Cholesterol: 0 mg

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Recipe courtesy of cleaneating.com Oct. 2016

Several years ago an important medical discovery was made about asthma---some inflammation is present in the bronchial tubes of people with asthma even when the person feels well and when their breathing is normal.  The cause of this chronic inflammation is not known, but the persistent or chronic presence of the inflammation is probably what makes the bronchial tubes capable of narrowing abnormally.  There is now an emphasis on the importance of reducing inflammation of the bronchial tubes to control or prevent attacks.

Reducing inflammation is critical because extended inflammation damages tissues, including the lung tissue.

Here are some key nutrients to consider for controlling inflammation:

• Ginger or Turmeric are known for their anti-inflammatory properties so eat up!

• Include Nuts and Seeds (peanuts, hazelnuts, almonds, sunflower seeds) regularly.  They are one of the best sources of Vitamin E, which is a powerful antioxidant, protecting cells from damage.

• Oranges and Grapefruit are loaded with Vitamin C, another potent antioxidant to protect cells from damage.  Vitamin C is one of the key antioxidant vitamins abundant in the extracellular fluid lining the lungs.

• Add Spinach to your day to boost your intake of Magnesium.  Magnesium’s role in decreasing bronchospasm has been investigated in both acute and chronic asthma.

• Get some sun or take your daily dose of Vitamin D, especially in the winter months.  Consider having your vitamin D3 blood levels measured to determine your current Vitamin D status.  Your levels should be about 50 nmol/L.

• Take a potent probiotic, such as ProBiota 12.  Potent probiotics increase T regulatory cells which are critical in balancing an overactive immune system.  These are designed to get at the root of inflammation and quench it.

• Fish are a great source of Omega-3 fatty acids.  Omega-3 fatty acids limit leukotrienes, which trigger contractions in the smooth muscles lining the bronchioles, which ultimately reduces inflammation.

• Avoiding dairy products and gluten are likely very solid recommendations as they are commonly inflammatory.

• Eliminate environmental triggers and exposures, targeting the air we breathe.  Obtain an air purifier for your home, and reduce your exposure to other things such as scented fabrics, chemicals found in carpets, new clothing, dry cleaning, etc.  If you are looking for an air purifier to eliminate smells and volatile compounds, consider the T300 or the A375UV Alen Air Purifiers.

Bottom Line:  The goal of successful asthma care is to prevent the symptoms of asthma from developing rather than having to relieve them with medications once they occur.

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist