80 Twenty Nutrition http://www.80twentynutrition.com Christy Brissette, MS, RD, media registered dietitian, NUTRITION AND FOOD COMMUNICATIONS EXPERT Fri, 22 Sep 2017 21:22:08 +0000 en-US hourly 1 https://wordpress.org/?v=4.8.2 https://i0.wp.com/www.80twentynutrition.com/wp-content/uploads/2015/09/cropped-meet-inner-page-image.jpg?fit=32%2C32 80 Twenty Nutrition http://www.80twentynutrition.com 32 32 102167928 All About Kombucha – Health Benefits, Easy Recipe, and Flavoring Ideas! http://www.80twentynutrition.com/kombucha-health-benefits/ http://www.80twentynutrition.com/kombucha-health-benefits/#respond Fri, 22 Sep 2017 00:40:49 +0000 http://www.80twentynutrition.com/?p=3756 Have you tried kombucha yet? This fizzy fermented drink is popping up all over the place, and for good reason. Kombucha is packed with probiotics so it’s great for your gut… and with all the fun flavors available, it’s delicious too! Still need some convincing before you add fermented tea to your shopping list? Read...

Read More »

The post All About Kombucha – Health Benefits, Easy Recipe, and Flavoring Ideas! appeared first on 80 Twenty Nutrition.

]]>
Have you tried kombucha yet? This fizzy fermented drink is popping up all over the place, and for good reason. Kombucha is packed with probiotics so it’s great for your gut… and with all the fun flavors available, it’s delicious too! Still need some convincing before you add fermented tea to your shopping list? Read on for kombucha health benefits, an easy kombucha recipe, and ideas on how to flavor it and what to do with it!

—> Click Here to pin this image to save for later!

What is Kombucha?

Kombucha is a fermented tea drink that’s been consumed in Chinese culture for centuries. It’s made from tea, sugar, and a “SCOBY,” which stands for Symbiotic Colony of Bacteria and Yeast. Essentially, the bacteria and yeast in the SCOBY ferment the sugar in the tea, making the beverage slightly bubbly and giving it a funky, almost vinegary taste and scent. Most of the time, fruit or other flavorings are added to give the kombucha more flavor. The end product is a drink that’s full of healthy bacteria, bubbly, and flavorful but not super sweet.

image: iStock photos

Kombucha Health Benefits

The fermentation process makes kombucha jam-packed with healthy bacteria, which are great for gut health. While there’s not a ton of research out there outlining the direct health benefits of drinking kombucha, the few animal studies testing the health benefits of kombucha are promising. We also know that kombucha is chock full of probiotics (“good” bacteria), and we know that consuming probiotics is good news for immune health, digestive health, yeast infections, and more.

You might be thinking “Hang on, kombucha is made with sugar? But I’ve been trying to avoid sugary beverages!” Well, yes, kombucha is made with sugar. But this is one case where the ingredients list doesn’t tell the full story. Even though sugar is listed on the ingredients label, most of the sugar is “eaten” by bacteria. The SCOBY uses sugar as fuel in the fermentation process, allowing it to reproduce and create more healthy bacteria, leaving the final product with plenty of probiotics and little sugar. After that, many companies will add a little fruit juice to flavor the kombucha, but some will add straight-up sugar or flavored sugar syrups to sweeten and flavor it.

To avoid a bottle that’s more sweetener than it is kombucha, make sure you’re grabbing one with fewer than 5 grams of sugar per serving. That’s a reasonable amount of sugar to include a tiny bit leftover from fermenting and some fruit added for flavoring – any more and you’ve just got sugar water with a few probiotics thrown in.

Easy Kombucha Recipe

Kombucha is pretty widely available in grocery stores now, but it’s also a ton of fun to make on your own! All you need is tea, sugar, and a SCOBY. Don’t worry, getting your hands on a hunk of bacteria isn’t nearly as scary as it sounds. Since the SCOBY reproduces and gets bigger with each batch of bacteria, any friends who make kombucha can tear off a slab of it and gift it to you to make your own. And if no one you know has SCOBY to spare, you can easily order one online. It comes neatly packaged with some starter kombucha, so you can just drop it into your mix and get going! Get the full recipe here.

image: iStock photos

Ideas for Using and Flavoring Kombucha

My favorite way to consume kombucha? Just on its own as a thirst-quenching drink!

I recommend kombucha to my clients who have trouble giving up soda all the time. It’s got the bubbly fizz that many people crave from soda, and it has more flavor and a touch more sweetness than sparkling water, so it’s a great stand-in for soda that’s still satisfying.

Other than just sipping it straight, kombucha is great in smoothies, cocktails, and just about anywhere you’d normally use apple cider vinegar, including salad dressing! Just substitute kombucha for some or all of the vinegar in your favorite vinaigrette dressing, and you’ve got a fun probiotic-filled version!

image: Shutterstock

As for flavoring your homemade kombucha, the possibilities are endless. When you add flavoring before letting it sit for the second quick fermentation process, here are a few ideas of what to throw in!

  • 100% fruit juice (I especially love tart cherry, grapefruit, and blackberry juices) – add about ¼ cup fruit juice per quart of kombucha.
  • Fruit puree – just puree and fruit or combination of fruits you’d like, and add about ¼ cup per quart of kombucha. You might want to strain out any pulp at the end before you drink it!
  • Chopped fresh or frozen fruit – Use any fresh fruit that’s in season, or thawed frozen fruit for year-round flavor. Add about ¼ cup per quart of kombucha – this method usually results in a stronger fruit flavor than puree or juice. Just strain out fruit pieces before you drink it!
  • Fresh ginger – add either chopped or grated ginger to the kombucha with or without fruit flavorings (one of my favorite combinations is diced plums and ginger!). Add about 1 tablespoon per quart of kombucha and strain before drinking.
  • Fresh herbs – just like ginger, fresh herbs can complement fruit flavors or stand alone. I love mint with grapefruit juice, basil with fresh or juiced blackberries, and rosemary or thyme with chopped apricots or plums.

 

Have you tried kombucha or made your own? What are your favorite flavor combinations?

The post All About Kombucha – Health Benefits, Easy Recipe, and Flavoring Ideas! appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/kombucha-health-benefits/feed/ 0 3756
Easy Homemade Kombucha Recipe http://www.80twentynutrition.com/recipe/easy-homemade-kombucha/ http://www.80twentynutrition.com/recipe/easy-homemade-kombucha/#respond Fri, 22 Sep 2017 00:38:56 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=3765 This Easy Homemade Kombucha recipe is perfect for getting your fix of fizzy, delicious probiotics! Save money and try out fun flavors by creating your own kombucha in a few simple steps. Check out my post all about kombucha for ideas on how to flavor your homemade kombucha! Easy Homemade Kombucha CourseBeverage Servings Prep Time...

Read More »

The post Easy Homemade Kombucha Recipe appeared first on 80 Twenty Nutrition.

]]>
This Easy Homemade Kombucha recipe is perfect for getting your fix of fizzy, delicious probiotics! Save money and try out fun flavors by creating your own kombucha in a few simple steps. Check out my post all about kombucha for ideas on how to flavor your homemade kombucha!

Easy Homemade Kombucha
Servings Prep Time
1/2gallon 10minutes
Passive Time
7-30days
Servings Prep Time
1/2gallon 10minutes
Passive Time
7-30days
Instructions
  1. Bring the water to a boil. Add the tea bags and sugar, and let steep for 5 minutes. Remove the tea bags and allow the sweetened tea to cool to room temperature (do not add the SCOBY while the tea is hot, it will kill the bacteria!) Once the sweetened tea is at room temperature, transfer it to a large glass jar. Add the ½ cup of starter and the SCOBY. If you don’t have starter, you can add ½ cup of store-bought unflavored kombucha. Cover the top of the jar with a dishcloth, paper towel, cheesecloth, or any other breathable material, and secure it with a rubber band. Place the jar in a room-temperature space where it won’t be disturbed, and let it sit for about a week. Remove the SCOBY and ½ to 1 cup of kombucha and set them both aside in a bowl. (At this point, you can start the process over again with this SCOBY and starter so that you have a consistent supply of kombucha, or place the SCOBY and starter in a sealed container in the fridge until you want to make more kombucha.) Pour the kombucha into smaller sealable jars and add flavorings, if you’d like. I usually use about ¼ cup of fruit juice per quart of kombucha or a handful of fresh chopped fruit. This part is totally experimental and flexible, so try out a few different flavors and see what you like! Seal the jars containing kombucha + flavorings, and set back on the shelf for 24 - 48 hours. Move them to the fridge and let chill, then you’re all done! Before drinking, you can strain out any stringy bits of SCOBY or pieces of fruit floating around.
Recipe Notes
  • Just so you’re prepared, the SCOBY has a pretty funky texture! It’s kind of like holding a very hard lump of jello or a super dense mushroom.
  • When you drop the SCOBY into the sweetened tea, it might sink to the bottom or turn on its side. That’s totally normal! It will rise to the top and cover the surface of the tea as it does its job.
  • These timelines are all flexible - figure out how long you like to ferment and flavor your kombucha as you go! The longer you ferment, the more sugar will be fermented, so the resulting kombucha will be more tart and less sweet.

 


The post Easy Homemade Kombucha Recipe appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/recipe/easy-homemade-kombucha/feed/ 0 3765
Are You Getting Enough Magnesium? http://www.80twentynutrition.com/getting-enough-magnesium/ http://www.80twentynutrition.com/getting-enough-magnesium/#respond Fri, 15 Sep 2017 22:15:05 +0000 http://www.80twentynutrition.com/?p=3713 Are you getting enough magnesium?  It’s not always high on our priority lists, but magnesium is a powerful mineral that every cell in your body needs to function properly. It plays an important role in your immune health, bone strength, and heart health, so a magnesium deficiency can wreak havoc on your body. Despite its importance,...

Read More »

The post Are You Getting Enough Magnesium? appeared first on 80 Twenty Nutrition.

]]>
Are you getting enough magnesium?  It’s not always high on our priority lists, but magnesium is a powerful mineral that every cell in your body needs to function properly. It plays an important role in your immune health, bone strength, and heart health, so a magnesium deficiency can wreak havoc on your body. Despite its importance, magnesium deficiency is  one of the most common nutrient deficiencies for Americans and Canadians. Wondering if you’re getting enough magnesium? Here’s everything you need to know to figure that out! 

Are you getting enough magnesium? Here's how to tell!

–> Click Here to pin this image to save for later!

What Does Magnesium Do in the Body?

Magnesium is an essential part of over 300 biochemical processes in your body, including protein building,  nerve function, blood sugar control, blood pressure regulation, and any process that creates energy (like metabolizing the food you eat so it can be used for energy). Every time you move a muscle, magnesium is at work.That means every time you lift weights or go for a run, but also every time you move a finger or when your heart contracts to form your heartbeat, magnesium is enabling muscle contractions. Magnesium is also a key component of bone structure, making it essential for bone health. Because magnesium plays an important role in just about every day-to-day function in your body, a deficiency can throw your body out of balance.

What Causes Magnesium Deficiency?

The obvious reason for having a magnesium deficiency would be not consuming enough magnesium, right? It’s true that most people probably don’t get enough magnesium through food, but if your kidneys are healthy, they do a good job of retaining magnesium to keep your levels in check. However, several health conditions can lead to magnesium deficiencies, including:

  • Kidney disease
  • Hyperthyroidism
  • Pancreatitis
  • Diabetes
  • GI diseases like IBS and ulcerative colitis
  • Prolonged use of diuretics

Even if you don’t have any of these health conditions, your diet and lifestyle can influence magnesium levels, too. Alcohol and the caffeine in coffee, tea, and soda can signal your kidneys to release magnesium, making them less effective at keeping your levels in balance. Drinking excessive alcohol, coffee, and caffeinated tea and soda can result in low magnesium levels, as can eating too much sodium, heavy menstrual periods, and even high stress levels.

What are the Symptoms of a Magnesium Deficiency?

Since magnesium is used in so many bodily functions, a deficiency can have wide-reaching effects. Since it’s so important for both muscle function and energy production, a magnesium deficiency can result in muscle spasms and cramps or low energy, and since magnesium is key to bone structure, low levels can lead to low bone mineral density and higher risk for osteoporosis. Magnesium deficiency has also been associated with depression and anxiety. Low magnesium levels can also play a part in high blood pressure and increased risk for cardiovascular disease, and magnesium supplementation has been linked to fewer symptoms of insomnia in the elderly. In short, keep an eye out for these signs of magnesium deficiency:

  • Muscle cramps and spasms
  • Low energy
  • Low calcium levels and low bone mineral density measurements
  • Depression and anxiety
  • High blood pressure
  • Heart arrhythmias
  • Trouble sleeping

How Much Magnesium Do I Need?

The amount of magnesium you need varies greatly depending on your age and gender. Here are the Recommended Dietary Allowances (RDAs) to aim for:

Age in Years Aim for an intake of

mg (milligrams)/day

Men 19-30 400
Women 19-30 310
Men 31 and older 420
Women 31 and older 320
Pregnant Women 19-30 350
Pregnant Women over 30 360
Breastfeeding Women 19-30 310
Breastfeeding Women over 30 320

What Foods are High in Magnesium?

Magnesium is found in plenty of healthy plant-based foods like green leafy vegetables, beans and legumes, nuts, seeds, and whole grains. These are all foods I’d recommend as part of a healthy eating plan anyways, so when you’re eating a variety of healthful foods, you should be getting enough magnesium.

Looking for recipes that make use of magnesium-rich foods? Here are some of my favorites!

Should I Take Magnesium Supplements?

If you’re eating a variety of vegetables, whole grains, legumes, nuts, and seeds, you should have no problem meeting your magnesium needs. I always recommend going for food first, and filling in with supplements if necessary – but there are few instances where magnesium supplements are really needed to meet your needs.

image: Unsplash

If you do want to add a magnesium supplement to your routine, check with your doctor first. Magnesium supplements can interact or interfere with several medications, including diuretics, antibiotics, and more.

Also keep in mind that different magnesium supplements are absorbed in your body in varying degrees. Several studies show that magnesium oxide is less easily absorbed by your body than other magnesium solutions like magnesium citrate. All in all: you likely don’t need to take magnesium supplements if you’re eating a well-rounded diet, but talk with your doctor if you’ve gotten blood test results showing severe magnesium deficiency or if you experience severe symptoms of magnesium deficiency.

 

Are you getting enough magnesium? Book a nutrition consult to find out.

The post Are You Getting Enough Magnesium? appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/getting-enough-magnesium/feed/ 0 3713
Healthy Meatloaf with Turkey and Quinoa – Gluten-Free, No Added Sugar! http://www.80twentynutrition.com/recipe/healthy-meatloaf-turkey-quinoa-gluten-free-no-added-sugar/ http://www.80twentynutrition.com/recipe/healthy-meatloaf-turkey-quinoa-gluten-free-no-added-sugar/#respond Sat, 09 Sep 2017 14:04:16 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=3688 Meatloaf can be the best meal or the worst meal. Meatloaf can be super healthy or a double-stacked burger in loaf form. It all depends on the recipe, and this one is the best meatloaf ever! Try my Healthy Meatloaf with Turkey and Quinoa and you’ll be a meatloaf lover for life. It’s gluten-free without...

Read More »

The post Healthy Meatloaf with Turkey and Quinoa – Gluten-Free, No Added Sugar! appeared first on 80 Twenty Nutrition.

]]>
Meatloaf can be the best meal or the worst meal. Meatloaf can be super healthy or a double-stacked burger in loaf form. It all depends on the recipe, and this one is the best meatloaf ever! Try my Healthy Meatloaf with Turkey and Quinoa and you’ll be a meatloaf lover for life. It’s gluten-free without breadcrumbs. Plus, there’s no added sugar.

Healthy Meatloaf with Turkey and Quinoa - Gluten-Free, No Added Sugar! best ever healthy meatloaf recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition in Toronto and California

Time-Saving Kitchen Tool: Box Grater

Any recipe that calls for lots of diced or minced ingredients is a job for your box grater! Just go to town and get grating and you don’t need any knife skills whatsoever. We’re putting the box grater to work for us in getting the onion and carrot into small bits for this moist and best ever meatloaf!

Health Benefits of Turkey

  • Turkey is an excellent source of high quality protein. It’s also lower in saturated fat than red meat. One serving of ground turkey (4 oz or 75 grams) has 21 grams of protein to help with muscle building and healing. Protein also helps you feel satisfied so you won’t be as hungry shortly after your meal.
  • Turkey contains all of the B vitamins, which are used to convert the food you eat into energy. In particular, 1 serving of turkey contains 80% of the amount of vitamin B3 (niacin) most people need in a day. Niacin is needed for important chemical reactions in the body and for healthy skin and nerve function.

Healthy Meatloaf with Turkey and Quinoa – Gluten-Free, No Added Sugar!

Healthy Meatloaf with Turkey and Quinoa - Gluten-Free, No Added Sugar! best ever healthy meatloaf recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition in Toronto and California

Ready for the best ever healthy meatloaf recipe? Give it a try and let me know what you think!

Healthy Meatloaf with Turkey and Quinoa - Gluten-Free, No Added Sugar!
This healthy meatloaf is packed with lean protein from ground turkey, fiber from quinoa and antioxidants from vegetables. It's moist and delicious every time! Plus it's gluten-free with no added sugar. Enjoy!
Servings
4
Servings
4
Ingredients
Instructions
  1. Preheat your oven to 350 degrees F (180 degrees C). Line an 8x4" loaf pan with parchment paper.
  2. In a large bowl, combine all of the ingredients - except the barbecue sauce - using your hands (trust me, it tastes better if you mix by hand!)
  3. Bake for 25 minutes. Brush on the barbecue sauce and put your loaf back in the oven. Cook for 10 more minutes. Let cool for at least 5 minutes before serving. Slice and enjoy!

The post Healthy Meatloaf with Turkey and Quinoa – Gluten-Free, No Added Sugar! appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/recipe/healthy-meatloaf-turkey-quinoa-gluten-free-no-added-sugar/feed/ 0 3688
Turkey Kofta with Moroccan Yogurt Sauce – Slow Cooker-Friendly and Gluten-Free! http://www.80twentynutrition.com/recipe/turkey-kofta-moroccan-yogurt-sauce-slow-cooker-friendly-gluten-free/ http://www.80twentynutrition.com/recipe/turkey-kofta-moroccan-yogurt-sauce-slow-cooker-friendly-gluten-free/#comments Thu, 07 Sep 2017 18:44:19 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=3672 September is here and life is busier than ever! This is the time of year when I put my slow cooker to work for me to get low maintenance, healthy meals on the table. That doesn’t mean it has to be the same old stews and chilis every night. Pump up the flavor with my...

Read More »

The post Turkey Kofta with Moroccan Yogurt Sauce – Slow Cooker-Friendly and Gluten-Free! appeared first on 80 Twenty Nutrition.

]]>
September is here and life is busier than ever! This is the time of year when I put my slow cooker to work for me to get low maintenance, healthy meals on the table. That doesn’t mean it has to be the same old stews and chilis every night. Pump up the flavor with my Turkey Kofta with Moroccan Yogurt Sauce! It’s a delicious meal packed with protein and it’s gluten-free!

Turkey Kofta with Moroccan Yogurt Sauce - Slow Cooker-Friendly and Gluten-Free! recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition Communications in Toronto and California

Disclosure: this post is a collaboration with Butterball Farm to Family. As always, all opinions are 100% my own, and I only recommend products I believe in and enjoy myself.

Choosing healthy turkey without antibiotics and hormones

I’ve always been a huge fan of the flavor and juiciness of turkey. It’s like chicken with the taste dialed up and I love it!

I’m always careful about choosing the right type of meat and poultry because I want to avoid any hormones and antibiotics. You guys and gals are just as concerned about what’s in your food as I am, and for good reason.

Thats why I’m super excited that we have the Farm to Family line by Butterball – it’s the first turkey brand to launch products raised without antibiotics. Not only is Farm to Family fresh, all natural turkey with a “no antibiotics ever” policy, they’re also 100 percent hormone and steroid free in accordance with USDA requirements.

What is kofta?

Turkey Kofta with Moroccan Yogurt Sauce - Slow Cooker-Friendly and Gluten-Free! recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition Communications in Toronto and California

Get ready to fall in love! Kofta is a delicious Middle Eastern and Moroccan meatball loaded with plenty of herbs and spices. Traditionally they’re made from lamb or beef, but I’ve lightened things up by subbing in some delicious all natural ground turkey.

We’re also keeping this recipe gluten-free, so I’ve removed the cracked wheat or breadcrumbs you’ll usually find in kofta and meatballs and replaced it with gluten-free rolled oats. Bonus: you get more filling fiber!

Turkey Kofta with Moroccan Yogurt Sauce - Slow Cooker-Friendly and Gluten-Free! recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition Communications in Toronto and California

Kofta are super easy to make and freeze really well too! You can grill them, bake them in the oven, fry them or my favorite… slow cook them in an aromatic tomato sauce to help them stay juicy and melt-in-your-mouth tasty.

Turkey Kofta with Moroccan Yogurt Sauce

– Slow Cooker-Friendly and Gluten-Free!

Turkey Kofta with Moroccan Yogurt Sauce - Slow Cooker-Friendly and Gluten-Free! recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition Communications in Toronto and California

You can enjoy your kofta with yogurt dip as a protein-packed snack. For a complete meal, serve on gluten-free whole grain flatbread with fresh parsley, tomato and cucumber and drizzle with the yogurt sauce.

Turkey Kofta with Moroccan Yogurt Sauce - Slow Cooker-Friendly and Gluten-Free! recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition Communications in Toronto and California

You can also serve on lettuce wraps for a lower carb version.

Turkey Kofta with Moroccan Yogurt Sauce - Slow Cooker-Friendly and Gluten-Free! recipe by Christy Brissette media registered dietitian nutritionist and president of 80 Twenty Nutrition Communications in Toronto and California

What’s your favorite way to cook with fresh, natural turkey? Share in the comments below!

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Turkey Kofta with Moroccan Yogurt Sauce - Slow Cooker-Friendly and Gluten-Free!
Pump up the flavor with this Turkey Kofta with Moroccan Yogurt Sauce! It’s a delicious meal packed with protein and it’s gluten-free! You can make these meatballs and sauce in the slow cooker or on the stove top. Serve with gluten-free flatbread or lettuce leaves for a lower carb version.
Servings
4
Servings
4
Ingredients
Kofta (Meatballs)
Tomato Sauce
Yogurt Sauce
Serve with:
Instructions
  1. Set your slow cooker to high. Add the oil and cover to let it heat up.
  2. In a large bowl, mix all of the kofta ingredients with your hands. Create your meatballs by breaking off about 4 tbsp of the turkey mixture and shaping into kofta (kofta are traditionally longer than a meatball, try to make them about 3” long and 1 1/2” wide). You’ll make about 9 kofta.
  3. Add your kofta to the slow cooker in a single layer, letting them brown (If you don’t have a slow cooker you can do this on the stovetop in a frying pan).
  4. Meanwhile, make your yogurt sauce: add all of the ingredients into a food processor and pulse until combined. Put in a bowl and keep in the fridge until ready to use.
  5. Turn your kofta over in the slow cooker to brown the other side. For the sauce: Pour all of the sauce ingredients into your slow cooker, covering the kofta.
  6. Turn your slow cooker to low and cover. Cook for 5 hours. (If you don’t have a slow cooker, you can cook your kofta and sauce in a large pot on the stovetop. Cover and simmer on low for 40 minutes. Then remove the lid and cook for 15 more minutes).
  7. Serve the kofta on your gluten-free flatbread or lettuce leaves. Top with cucumber, tomato and a sprinkle of minced parsley. Drizzle with the yogurt sauce or use as a dip for your kofta. Enjoy!

The post Turkey Kofta with Moroccan Yogurt Sauce – Slow Cooker-Friendly and Gluten-Free! appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/recipe/turkey-kofta-moroccan-yogurt-sauce-slow-cooker-friendly-gluten-free/feed/ 7 3672
Puffed Quinoa Peanut Butter Squares with Chocolate Chips – Healthy Rice Krispie Treats Alternative! http://www.80twentynutrition.com/recipe/puffed-quinoa-peanut-butter-squares-chocolate-chips-healthy-rice-krispie-treats-alternative/ http://www.80twentynutrition.com/recipe/puffed-quinoa-peanut-butter-squares-chocolate-chips-healthy-rice-krispie-treats-alternative/#respond Sun, 27 Aug 2017 16:59:16 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=3657 Rice Krispie treats are one of my favorite childhood snacks. Love the gooey crunchy texture and sweetness… but now that I know better, not loving all of the sugar and other refined carbohydrates. That’s why I revamped this comfort food classic to create my Puffed Quinoa Peanut Butter Squares with Chocolate Chips. They feature whole...

Read More »

The post Puffed Quinoa Peanut Butter Squares with Chocolate Chips – Healthy Rice Krispie Treats Alternative! appeared first on 80 Twenty Nutrition.

]]>
Rice Krispie treats are one of my favorite childhood snacks. Love the gooey crunchy texture and sweetness… but now that I know better, not loving all of the sugar and other refined carbohydrates. That’s why I revamped this comfort food classic to create my Puffed Quinoa Peanut Butter Squares with Chocolate Chips. They feature whole grains, natural sweetener and contain some healthy fats and protein to keep blood sugar levels stable. Now here’s a snack kids of all ages will love!

Puffed Quinoa Peanut Butter Squares with Chocolate Chips - Healthy Rice Krispie Treats Alternative! Gluten-Free, Vegan, Dairy-Free, No Refined Sugar - recipe by Christy Brissette, media registered dietitian nutritionist and president of 80 Twenty Nutrition in Toronto and California

This yummy recipe has no refined sugar because it’s sweetened with the goodness of dates. That means natural sweetness packaged with fiber for a healthy digestive system and iron to help your red blood cells carry oxygen around your body. All good things!

These healthier rice krispie squares are also technically no-bake, although you do need to create the date syrup on the stovetop. If you’d rather use some maple syrup or honey, that would work too (although kids under 2 shouldn’t have unpasteurized honey… and that will mean the recipe isn’t vegan).


Healthier Rice Krispie treats you'll love! No refined sugar, #vegan, #glutenfree & whole grain
Click To Tweet


I’m also seriously obsessed with adding chocolate chips to recipes because a little goes a long way. Adding in a sprinkle of them really helps with my chocolate cravings! Look for vegan chocolate chips or get some dark chocolate chips for extra antioxidant power.

Puffed Quinoa Peanut Butter Squares with Chocolate Chips - Healthy Rice Krispie Treats Alternative! Gluten-Free, Vegan, Dairy-Free, No Refined Sugar - recipe by Christy Brissette, media registered dietitian nutritionist and president of 80 Twenty Nutrition in Toronto and California

Puffed Quinoa Peanut Butter Squares with Chocolate Chips and Shredded Coconut

 A Healthy Rice Krispie Treats Alternative!

Puffed Quinoa Peanut Butter Squares with Chocolate Chips - Healthy Rice Krispie Treats Alternative! Gluten-Free, Vegan, Dairy-Free, No Refined Sugar - recipe by Christy Brissette, media registered dietitian nutritionist and president of 80 Twenty Nutrition in Toronto and California

Serve with some cold vanilla almond milk for a delicious and nourishing after-school snack or evening treat.

Enjoy!

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Puffed Quinoa Peanut Butter Squares with Chocolate Chips - Healthy Rice Krispie Treats Alternative!
The traditional rice krispie treats are revamped with delicious results! Try my Puffed Quinoa Peanut Butter Squares with Chocolate Chips and Shaved Coconut. They feature whole grains, natural sweetener and contain some healthy fats and protein to keep blood sugar levels stable. Now here's a snack kids of all ages will love!
Servings Prep Time
9squares 6minutes
Passive Time
10minutes
Servings Prep Time
9squares 6minutes
Passive Time
10minutes
Ingredients
Instructions
  1. Add the peanut butter to a medium saucepan over medium heat.
  2. Put the dates and water in your food processor or a good blender. Pulse until combined. Add the date mixture to your saucepan.
  3. Put the quinoa in a large ceramic or glass bowl. Mix in the contents of your saucepan. Stir in the chocolate chips and shredded coconut.
  4. Line an 8x8 baking pan with parchment paper. Pack your quinoa mixture evenly into the pan and put the pan in the fridge for at least 10 minutes to set.
  5. Take the bars out of the fridge and using a sharp knife, cut into 9 squares (3x3). Wrap or keep in an airtight container for up to 5 days (if they last that long!) Enjoy.

The post Puffed Quinoa Peanut Butter Squares with Chocolate Chips – Healthy Rice Krispie Treats Alternative! appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/recipe/puffed-quinoa-peanut-butter-squares-chocolate-chips-healthy-rice-krispie-treats-alternative/feed/ 0 3657
The Low FODMAP Diet: Should You Be On It? http://www.80twentynutrition.com/low-fodmap-diet/ http://www.80twentynutrition.com/low-fodmap-diet/#respond Thu, 24 Aug 2017 21:36:15 +0000 http://www.80twentynutrition.com/?p=3639 If you’ve ever scoured the internet for a diet that’ll make you feel great (haven’t we all?!) and have better digestion, then you’ve probably come across blogs, cookbooks, and articles all about the Low FODMAP Diet. And chances are you stopped to ask, “What the heck is a FODMAP and why do I need to...

Read More »

The post The Low FODMAP Diet: Should You Be On It? appeared first on 80 Twenty Nutrition.

]]>
If you’ve ever scoured the internet for a diet that’ll make you feel great (haven’t we all?!) and have better digestion, then you’ve probably come across blogs, cookbooks, and articles all about the Low FODMAP Diet. And chances are you stopped to ask, “What the heck is a FODMAP and why do I need to avoid it?!”

FODMAPs seem to be the latest trend in “what to avoid if you want to be healthy” – but not many people know exactly what they’re avoiding or why. If you’re wondering: “What are FODMAPs?,” “Should everyone avoid FODMAPs?,”  or “Will a Low FODMAP Diet help me lose weight?,” read on for everything you need to know about the Low FODMAP Diet!

The Low FODMAP Diet - Should You Be On It?

–> Click here to pin this image to save for later!

What are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. They’re all naturally occurring carbohydrates found in a variety of foods.

FODMAPS don’t get fully broken down during digestion, so they’re poorly absorbed in the intestine. Instead, they’re quickly fermented by bacteria in the bowel, which can result in gassiness and bloating in some people. They also draw extra water into the intestines, which could lead to diarrhea and cramps.

image: Unsplash

Where are FODMAPs found?

The four types of FODMAPs are found in a variety of foods that most people eat pretty often.

Oligosaccharides

Oligosaccharides are found in wheat products, lentils, chickpeas, beans, soy products, cruciferous vegetables like broccoli and brussels sprouts, and allium vegetables like onions and garlic.

Disaccharides

The most common disaccharide is lactose, which is found in dairy products like milk, yogurt, ice cream, and most cheeses.

Monosaccharides

A sugar found naturally in fruit, fructose, is a monosaccharide that can be difficult to digest. When it’s found in combination with glucose, another monosaccharide, it can be easier to digest. So fruits and foods that are high in fructose, but lower in glucose, fall into the FODMAP category. Some examples are apples, pears, watermelon, mango, agave, and honey.

Polyols

Polyols are sugar alcohols – not the kind of alcohol you’d find in a martini glass! Polyols are found in some stone fruits like plums and nectarines, and in sugar substitutes like xylitol and sorbitol.

Check out this pinnable list of low & high FODMAP foods:

low fodmap diet food list

–> Click here to pin this image to save for later!

What is the Low FODMAP Diet?

Now that you know what FODMAPs are, you could probably guess that a Low FODMAP Diet cuts out all the foods that are high in FODMAPs. If you have gas or bloating every once in a while, the diet might seem like a huge commitment in order to relieve those symptoms – and it is.

The Low FODMAP Diet was developed by researchers at Monash University as a treatment for Irritable Bowel Syndrome (IBS). IBS is a GI disorder characterized by chronic and relapsing abdominal pain, gas, diarrhea, and constipation. We’re not exactly sure what causes IBS and there’s no “cure,” so the best approach is symptom management – and that’s where cutting out FODMAPS, which can lead to IBS flare-ups, comes in.

Does the Low FODMAP Diet Work for IBS?

Before we get any further, it’s important to note that the Low FODMAP Diet was not designed as a long-term diet! When you read through the list of “high FODMAP” foods, you probably noticed that it’s pretty restrictive. No dairy, gluten, beans, soy, and limited fruits and vegetables – there’s hardly anything left to eat!

image: Unsplash

That’s because the Low FODMAP Diet is designed as an elimination diet. While working with a registered dietitian, you’d cut out all of these foods to see if your IBS symptoms are relieved. After several weeks (anywhere from 3-8 weeks), you’d start to reintroduce these foods one at a time to see which ones trigger IBS symptoms and which ones your body handles well. Maybe you don’t do well with dairy or stone fruits, but can handle soy and cruciferous vegetables, or vice versa. The reintroduction phase is crucial – there’s no point in cutting out specific healthy foods if your body has no problem digesting them. Everyone’s digestive system is different!

Because the Low FODMAP Diet is designed to help people individually discover what foods are distressing their GI system, it’s been shown to be highly effective in managing IBS symptoms. Several studies have found that following the Low FODMAP Diet with the help of a registered dietitian significantly reduces IBS symptoms.

Will a Low FODMAP Diet help you lose weight?

If you don’t have IBS but want to hop on the Low FODMAP train to lose weight, you might want to think again. The Low FODMAP Diet cuts out a lot of healthy foods that can help you lose weight (like many fruits and vegetables, fiber-rich beans and whole grains, and protein-rich dairy products like yogurt). These strict exclusions might be necessary if you have severe GI distress, but they won’t necessarily do you any favors when it comes to weight loss, and can even result in a diet that’s lacking in key nutrients (Ahem, that’s why it’s important to follow the FODMAP diet with guidance from a registered dietitian).

Not all low FODMAP foods are healthy, either. For example, potato chips are low FODMAP, but binging on them won’t help you lose weight! Weight loss resulting from a Low FODMAP Diet can likely be attributed to cutting out any not-so-healthy foods that happen to be high FODMAP (like ice cream and refined grains), not to the FODMAPs themselves.

There aren’t any studies looking at the efficacy of a Low FODMAP Diet for weight loss, likely because, well, that’s not what it’s meant for. If you’ve got a healthy gut, stick to a balanced regimen that doesn’t cut out otherwise healthy foods!

Should you try a Low FODMAP Diet?

If you have ongoing GI distress or have been diagnosed with IBS, working with a dietitian to follow a Low FODMAP Diet might be beneficial. What’s great about the Low FODMAP Diet is that it isn’t one-size-fits-all. When you reintroduce FODMAP foods back into your diet, you’re able to discover exactly which foods work or don’t work for your body.

If you’re just looking for a healthy, balanced eating plan or for a diet to help you drop a few pounds, you can skip right over the Low FODMAP Diet. It’s designed to be followed for a short period of time to relieve IBS symptoms, not as a long-term guide for healthy habits.

 

Have you ever tried the Low FODMAP Diet? What did you think? Let me know in the comments below!

The post The Low FODMAP Diet: Should You Be On It? appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/low-fodmap-diet/feed/ 0 3639
Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds http://www.80twentynutrition.com/recipe/greek-yogurt-berry-bark-dark-chocolate-shavings-sliced-almonds/ http://www.80twentynutrition.com/recipe/greek-yogurt-berry-bark-dark-chocolate-shavings-sliced-almonds/#respond Thu, 24 Aug 2017 12:24:03 +0000 http://www.80twentynutrition.com/?post_type=recipe&p=3632 This healthy yogurt bark is easy to make and tastes delicious! Try my Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds for a healthy dessert or snack that’s gluten-free with no refined sugar. My cousin was staying with me for the weekend for my bachelorette party. We knew there would be lots...

Read More »

The post Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds appeared first on 80 Twenty Nutrition.

]]>
This healthy yogurt bark is easy to make and tastes delicious! Try my Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds for a healthy dessert or snack that’s gluten-free with no refined sugar.

My cousin was staying with me for the weekend for my bachelorette party. We knew there would be lots of healthy and not so healthy eats over the next couple of days, so we opted to stay in the night before and make a healthy dinner. Giant salads the size of our heads loaded with avocado and grilled chicken were super satisfying… but we still wanted a little something sweet.

Instagram Photo

Cue this Greek Yogurt Bark! I had all of the ingredients on hand in my fridge, freezer and pantry and this was literally a recipe we could throw together in no time. I’m a huge fan of desserts that could also double as snacks because they’re that nutrient-dense. This yogurt bark serves up a healthy dose of protein (thanks to the Greek yogurt and almonds) and calcium. Plus, you’re loading up on antioxidants from the berries and dark chocolate.

Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds

Ready to bite into some yummy yogurt bark? Let’s do this!

What would you sprinkle on top of your Greek yogurt bark? The possibilities are endless! Share your ideas below… I’d love to hear them!

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds
This healthy yogurt bark is easy to make and tastes delicious! Try my Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds for a healthy dessert or snack that's gluten-free with no refined sugar.
Servings Prep Time
8 5minutes
Passive Time
2hours
Servings Prep Time
8 5minutes
Passive Time
2hours
Ingredients
Instructions
  1. In a medium bowl, mix the first 3 ingredients together.
  2. Line a baking sheet with parchment paper. Pour your yogurt mixture onto the prepared baking sheet and using a spatula, distribute so it's in an even layer.
  3. Decorate your yogurt with berries, dark chocolate and sliced almonds. Put the tray in the freezer for about 2 hours (it will freeze faster if you used frozen fruit).
  4. Once your yogurt bark has set, you can break it up into pieces and enjoy! Put any leftovers into airtight bags for quick and easy snacking or dessert.

The post Greek Yogurt Berry Bark with Dark Chocolate Shavings and Sliced Almonds appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/recipe/greek-yogurt-berry-bark-dark-chocolate-shavings-sliced-almonds/feed/ 0 3632
All About Sauerkraut – Health Benefits, Easy Recipe, and More! http://www.80twentynutrition.com/all-about-sauerkraut/ http://www.80twentynutrition.com/all-about-sauerkraut/#respond Thu, 17 Aug 2017 22:53:30 +0000 http://www.80twentynutrition.com/?p=3615 I’m convinced that the next “it” food won’t be an ancient grain, leafy green, or any kind of “milked” nut – sauerkraut is what it’s all about! That’s right, fermented cabbage has my heart, and I’m sure it’ll win yours over too. Need some convincing? Read on for sauerkraut health benefits, an awesome sauerkraut recipe,...

Read More »

The post All About Sauerkraut – Health Benefits, Easy Recipe, and More! appeared first on 80 Twenty Nutrition.

]]>
I’m convinced that the next “it” food won’t be an ancient grain, leafy green, or any kind of “milked” nut – sauerkraut is what it’s all about! That’s right, fermented cabbage has my heart, and I’m sure it’ll win yours over too. Need some convincing? Read on for sauerkraut health benefits, an awesome sauerkraut recipe, and ideas for using sauerkraut!

Sauerkraut Health Benefits

–> Click Here to pin this image to save for later!

What is Sauerkraut?

Essentially, sauerkraut is fermented cabbage. The process of fermenting dates back thousands of years, when it was used as a form of preservation, long before there were refrigerators to keep food from going bad. Sauerkraut hails from Germany, where cabbage was mixed with salt and set aside to ferment, preserving it and making a delicious and healthy condiment!

image: jules via Flickr

Sauerkraut Health Benefits

Like all fermented foods, sauerkraut is great for gut health. The fermentation process allows probiotics (“good” bacteria) to grow. When you eat foods rich in probiotics, you’re adding healthy bacteria to your gut, which improves immune health, helps improve your metabolism, and keeps things running smoothly in your digestive system.

The healthy bacteria in sauerkraut also have antibacterial properties that protect against harmful bacteria, like those that cause food poisoning. They’re also antifungal, which means sauerkraut is your best friend if you’re facing a yeast infection, fever, or common cold – there’s even some evidence that eating probiotics can reduce the duration of your cold. All around, eating sauerkraut can keep you from feeling under the weather!

On top of all the benefits that come along with the probiotics in sauerkraut, it’s also full of health benefits from the cabbage itself! Sauerkraut is full of vitamin C, an antioxidant that further supports immune function, vitamin K, which promotes healthy blood clotting, and fiber, which helps keep you fuller longer and lower the risk of cardiovascular disease.

If you’re shopping for sauerkraut, make sure to pick up a version with live & active cultures so you get the probiotic goodness. Some brands skip the fermentation (and the resulting probiotics) and add vinegar as a shortcut for the sour flavor. The cans or jars you find on shelves at room temperature are typically the shortcut ones, while those with live & active cultures are usually refrigerated in order to keep those cultures alive! Grab a jar of the fresh stuff with probiotics, or better yet, make your own!

image: kentsheridan via Flickr

Easy Sauerkraut Recipe

The best thing about sauerkraut? It’s so easy to make! You won’t have sauerkraut in your hands for a few weeks, but most of that time is totally hands-off. Check out my super simple recipe for making your own sauerkraut here. 

Even though making sauerkraut is a slow process, most of the time is hands-off. All you need to do is shred cabbage, rub it with salt, and let it sit until the liquid has been released. Then just store the cabbage at room temperature, making sure it’s always submerged in liquid, until it reaches your desired level of sourness – anywhere from 2-6 weeks! Once it’s there, you can stick it in the fridge and enjoy it for months!

Are There Any Risks to Eating Sauerkraut?

Even though sauerkraut is full of good-for-you probiotics, fiber, vitamins, and minerals, it can also be pretty high in sodium. A ½ cup serving of sauerkraut can have upwards of 600 mg sodium, but it varies greatly by brand – so check the nutrition label!

Other than the high sodium content, you likely won’t run into many risks eating sauerkraut. Making your own may seem risky, since the pressure is on to only cultivate the good bacteria and not the bad, but not much can go wrong there! As long as the cabbage remains submerged while it’s at room temperature, oxygen can’t get in to feed the “bad” bacteria – so your home fermenting experiment is pretty darn safe.

Eating sauerkraut is safe, and even encouraged, during pregnancy. I’d check with your doctor if you have a suppressed immune system, since the influx of bacteria might not bode well, but otherwise, eat away!

How to Use Sauerkraut

So you’re convinced that sauerkraut needs to make it’s way into your diet, but you’re not sure what to do with it? I’ve got you covered!

Keep in mind that cooking it does kill some of the good bacteria that results from fermentation, so use it raw as much as possible! Here are some of my favorite uses for sauerkraut:

  • Use it on a sandwich. It makes a perfect crunchy & tangy topping, adding lots of flavor (and health benefits) to your sandwich! One of my favorites is chicken, avocado, greens, and sauerkraut.
  • Put it in a salad. I love adding sauerkraut to green salads or grain salads with a bunch of chopped veggies. The sauerkraut adds tons of flavor and means you don’t need to douse everything in dressing! Sauerkraut would be a great addition to my Roasted Beet and White Bean Power Bowls or Green Bean Tuna Salad with Artichokes and Red Onion!
  • Top your fried eggs with it. There’s something so satisfying about a decadent runny yolk topped with tart and crunchy sauerkraut to cut through the richness. It’s a super simple upgrade for weekday mornings!
  • Blend it into a smoothie. I know, it sounds weird. But the tangy flavor is delicious in a smoothie that’s already got some tartness going on – like my Kiwi Lime Green Smoothie! Blend a few tablespoons in and you’ll reap the benefits without noticing a difference.
  • Top your pizza with it. Just like sauerkraut cuts through the richness of runny egg yolks, it is an awesome addition to a gooey, cheesy pizza – like my best-ever Keto Pizza!
  • Make it into a slaw. Add a bunch of other shredded veggies and make sauerkraut “coleslaw” – it’s awesome on tacos, grilled chicken, steak, or salmon, or just as a super healthy side dish. I love it as a topping on my Balsamic Baked Chicken Breasts and Baked Lemon Dijon Salmon to spruce up a simple meal!

ideas for using sauerkraut

–> Click Here to pin this image to save for later!

Are you a fan of sauerkraut? What do you use it for? Let me know in the comments below!

The post All About Sauerkraut – Health Benefits, Easy Recipe, and More! appeared first on 80 Twenty Nutrition.

]]>
http://www.80twentynutrition.com/all-about-sauerkraut/feed/ 0 3615