Superfoods to Feed My Microbiome

In 2013 I discovered the autoimmune protocol and started a long journey of tremendous gut healing. It was all about REMOVING/EXCLUDING inflammatory foods and allowing my body to repair and restore my gut lining. I benefited a great deal from following that protocol for a number of years, perhaps lingering longer than I needed to, but eventually working in a fair number of reintroductions. There are still foods I avoid like nightshades and lectins.
But currently I am moving in to a phase where I am intentionally INCLUDING new superfoods to feed my microbiome and keep them healthy so they will keep me healthy by producing their many postbiotics.
In those strictly AIP years I ate plenty of fiber and tons of greens, but my template was still fairly limited. Now I am expanding to include a variety of polyphenol rich nutrients. One easy way I have found to expand my polyphenol intake is to incorporate them in to my protein shakes, rotating them in different combinations.
Here is what I am doing.

I have a basket (left) I keep in a cabinet with jars of some of the superfoods.
I keep a bin (right) in the pantry with a bunch of others.
The collection keeps growing!
The blends look like sand art!
Some of my recent combinations. I try to mix it up for variety.
Middle right are my filled shake jars for the week, labeled on the top.

Each 16 oz wide mouth mason jar starts with:
1 scoop of Ultimate Paleo Protein. I have chocolate and vanilla so they serve as a base that I alternate. This protein powder contains probiotics, collagen and also L glutamine for gut healing. Both flavors are delicious. It is a beef based protein so egg, dairy and soy free. There is not even a hint of beef. Very well flavored.
1 scoop of Mikuna chocho plain plant based protein. It is lectin free.
1 T psyllium husk powder
1 tsp acacia fiber (I like Sari foods brand)
1 tsp Sovereign labs colostrum
This is where the fun begins. MIX AND MATCH!
I will add different superfoods to each jar and will vary the combinations.

I currently have the following powders to work with…and the collection keeps growing! I have added these over time as they each last a long time since you are using small amounts.

Açaí (deep purple, fruity)
Acerola cherry Vitamin C
Amla (Indian gooseberry)
Baobab (fiber source
Cacao Powder and Nibs
Camu Camu
Carob Powder (I always add to any chocolate shake)
Cranberry Powder
Elderberry Powder
Maqui (deep purple, so delish. My current favorite!)
Mesquite (fiber source and naturally sweet)
Pitaya or dragonfruit (BRIGHT PINK!)
Pomegranate Powder
Spirulina (Just a touch…very dark green)

I tend to use the fruity flavors like maqui, açaí, pomegranate with the vanilla protein powder, but they are also pretty delicious with chocolate.

When I am ready a to make a shake to break a fast, I will add 8 oz of almond milk to my blendtec jar. I add in 2 cubes of frozen brewed sip herbals and Chagacinno (more superfoods!) and sometimes a few frozen berries…usually raspberries or blackberries. I dump in the powders and blend for 2 smoothie cycles in my blendtec blender. If I am drinking it right away I will often add 1/4 tsp of zen basil seeds which makes the shake a little thicker. I will not add if I am packing it to travel as it tends to get a little TOO thick over time. I often use the mason jar as a drinking glass to reduce clean up.

I also like to drink a few ready made superfood blends like:
Organifi Red Juice ( I mix 1 scoop in 6 cups of water in a 64 ounce mason jar, add 1 scoop Sunfiber and the juice of 1 lime). This blend contains Cordyceps mushroom as well as some red superfoods.

Gundry MD Vital Reds
Gundry MD Power Blues
(my FAVORITE)
With these I put 1 scoop in 32 ounce mason jar and add the juice of 1 lemon, a scoop of Sunfiber and then fill with water. I make them ahead and let them chill overnight. I use a flip top lid for drinking right from the jar. I use a mason jar compatible juicer to squeeze the citrus right in to the jar! Handy!

I like the mason jar juicer accessory for squeezing citrus right in to the jar. Handy!

Affiliate links:

I appreciate when you use affiliate links, which help support this blog. Most things I share about here I purchase myself, but I do occasionally receive sample items from vendors to be able to test out new things. I also have affiliate accounts with a few brands that I truly believe in. Rest assured I will not share about anything I don’t use myself and totally love!

Mint Pear and Caramelized Shallot “Salsa”

Mint Pear and Caramelized Shallot “Salsa”

I haven’t had mahi mahi in a while but I am always trying to work in a few more varieties of wild caught fish. In my mind mahi demands a nice fruit based “salsa” on top, so I got to work trying to figure out what I had on hand to whip up with something yummy. It turned out so well I need to write it down here so I can recreate it soon!
Here is what I did. Continue reading

Veggie Rice

Riced veggies, fennel mint slaw, mahi with pear shallot and mint salsa and some hamama greens.
Ricing veggies is a great way to use up veggie scraps and to add plant variety.

Lately I have been focusing on plant fiber diversity which aids in increasing the diversity of the microbiome. Some bugs like some kinds of fibers while others prefer other types, so to keep them all happy you need to include lots of variety in your diet. One great way to diversify is to make veggie rice combos. There are lots of veggies that rice well. You can rice and freeze them in individual bags or as blends. It is also a great way to use up ends of things or veggies that are nearing the end of their prime. It’s also a great way to use things up before you go on vacation. So many wins here.

Things that rice well:
Cauliflower
Broccoli
Celeriac
Parsnip
Turnip
Sunchoke
Cabbage, but see notes
Beets
Sweet potato and squash
Carrot

Everyone is familiar with cauli rice. I usually don’t bother ricing that myself as it it inexpensive to buy organic frozen cauli rice at Whole Foods, so that is what I usually use.

Broccoli rice is another yummy option. I tend to rice the stems that get leftover from the flowerettes we roast. You can rice the stems as you go and add to a bag in the freezer or mix in to blend bags.

Celeriac is probably my new favorite all around veggie. What it lacks in beauty it makes up for in versatility. I thought it would be too much of a celery flavor, but it is actually quite mild. To rice it first thoroughly scrub and then just peel off the knobby and hairy parts. Cube it and pulse it in a food processor with the S blade. I like to saute or bake it. If you add poultry seasoning it tastes a lot like stuffing, so it can be a nice side for an AIP Thanksgiving dinner.

Parsnips and rice really well and are delicious alone or add nice mild sweetness to any blend. Carrots can be added to mixes for a little color.

Turnip rices well. I don’t love it all by itself flavor wise, but I add it to my blends and it mixes well.

Sunchokes are also something I don’t do solo, but I add to blends, though I know some people roast them for a nightshade free potato sub. I have heard they air fry well too.

I have riced cabbage. Green or red cabbage rice well, but are more watery than the options above. I add it in small quantities to blends. If you freeze it solo it will freeze into a solid mass, rather than like rice grains.

I am not a beet fan personally….tastes like dirt to me…just sayin, but I do hear you can rice it.

Sweet potato or squash also rice really well. I a little sweet potato to some of my blends. I tend to avoid it in larger quantities as it is very high in oxalate, but I add it in small quantities for color and flavor.

Rutabega rices well.

Spread your riced veggies thin on a parchment lined baking sheet and freeze. Then transfer to a bag. This reduces clumping. If things DO clump, just give them a good whack with a meat mallet and they will break up or they will also fall apart as they cook if added as chunks.

If you make these riced veggies and post to instagram, tag me @paleogirl99 I would love to see what combos you come up with!

Coconut Za’atar Turkey

Zesty za’atar and creamy coconut make a yummy combo!

I have just been introduced to the spice Sumac and I am a bit obsessed with it at the moment. My low histamine, AIP diet for the most part lacks the flavor profile “acid”…no vinegar (high histamine) and citrus is often iffy. So finding a spice that has a zingy acidic citrus note is a real Continue reading

Easiest Ever Microgreens

Recently I have been trying to perfect growing microgreens ahead of our summer fallow season in Miami….too hot to grow much outside, but I still want something fresh and homegrown! I tried growing micros in soil…and it was, well, messy. I tried growing them on hemp mats and got all sorts of mold overgrowth…couldn’t get the amount of watering just right…overwatered some batches and some dried up. And THEN….I discovered Hamama micros on Instagram. This is an INGENIOUS and crazy simple system. It comes with Continue reading

Cauliflower Turnip Soup: Instant Pot

The other day I went to my fridge to pull the ingredients to make my weekly batch of Creamy Cauliflower Leek soup and lo and behold I was out of leeks! Not to fret. I subbed in turnips, tweaked a few other things and wow, the result was amazing. Voila! Another version is born. Here are the details if you want to give it a go.

Creamy Cauliflower Turnip Soup

Ingredients List: Continue reading

One Dish Parchment Bake

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After I got my mom hooked on parchment paper, she came up with the idea for this one dish wonder.  She often makes pork for my boys when we go to her house for dinner, and pork is just not my best friend…so she started making me my own special one dish meal..which has  become a new favorite of mine.
I am having fun playing around with lots of different versions Continue reading