It’s easier than you think to eat 40 grams of fibre! (AD)
If there is any point in all of these what I eat in a day videos, it’s getting inspiration for adding new foods or recipes to your life to help you bust ruts and love what you eat, minus the icky diet culture stuff.
And we ALL know we need to eat more fibre…we need 25 - 38 grams daily depending on our energy needs but the secret to making it easy is to load in a few fibre allstars into your day, like @silverhillsbakery sprouted grain breads.
Each slice of Squirrelly bread contains 4 grams of fibre, making it a fibre-rich swap for your usual slice.
Here are some other amazing fibre helpers to help you hit your goals!
🫐 Berries: cherries and blueberries are actually a “lower fibre” berry, with 4 grams per cup. Raspberries and blackberries are loaded: 8 grams per cup! Hear that, summer? Bring on the berries!
🌱 Ground flax and chia seeds: ground flax has 2 grams of fibre per tablespoon and whole chia has almost 4 grams of fibre per tablespoon!
🥜 Nuts: peanuts and pistachios have about 3 grams per ¼ cup, while almonds have almost 5
🌱 Legumes: it varies from 4 grams per ½ cup for chickpeas to a whopping 8 grams for black beans
🥑 Avocado: like I said.. 6.5 grams of fibre in ½ a medium fruit
I’ve got a whole blog with 25 high fibre foods to help you power up but PSA: you need to add fibre to your diet SLOWLY to give your body time to adjust. So maybe swap your bread this week, and next week, start adding that chia!
PS…Reboot your avocado toast with this delicious miso tahini spread: just whisk together 2 tablespoons of tahini, 1 tablespoon of miso, 1 teaspoon of maple syrup, 1-2 teaspoons of water, a pinch of salt and a pinch of chile flakes together and store for up to a week!
#silverhillsbakery #sproutedgrains #plantbasednutrition #easyveganrecipes #wholegrains #whatieatinaday #whatIeatinadayvegan #wieiad #vegannutrition
Keep your cool with these luscious peaches and cream popsicles (AD)
Is there anything better than biting into a ripe, juicy peach?!? Stone fruit season is officially upon us and I, for one, plan on taking FULL advantage, with my friends @halfyourplatecanada !
When peaches are at their peak, they are so flavourful, fragrant and yes, good for you. They contain tummy-friendly fibre as well as vitamin-A carotenoids and vitamin C for healthy skin as well as plenty of antioxidant and anti-inflammatory polyphenols.
Buying fruit in season means it’s more affordable too…so if you find peaches on sale, buy as many as you can and don’t put them in the fridge until they are ripe (fruit should be fragrant and yield to gentle pressure). What to do with an abundance of ripe fruit?
You can bake them into a crumble or galette, slice and freeze for later, add to smoothies…OR make these super delicious and SIMPLE peaches and cream popsicles!
Just pop these 5 ingredients into your blender and blend until smooth!
3 peaches
1 cup coconut cream (not coconut milk - should be 20% fat)
2 tbsp cane sugar
2 tsp vanilla
1 tsp lemon juice
…and a tiny pinch of salt
Popsicles need 6-8 hours to set. When you eat them while they are just set, they have more of an ice cream vibe and as they harden up in the freezer they’ll become more like a true popsicle.
Enjoy!! Full recipe at www.desireerd.com/recipes
#halfyourplate #plantbasedrecipes #veganrecipes #popsicles #peachrecipes #summerrecipes #easyveganrecipes #plantbaseddesserts #peachseason
5 reasons why this yummy strawberry hemp milk is a gut health all star ⭐️
🌟 It’s low FODMAP, so it’s bloat friendly and non-irritating for my IBS girlies
🌟 One cup contains 1.8 mg of zinc, which is an important mineral for gut cell metabolism and immune function
🌟 Plus, it’s got about 2 grams of gentle fibre to help keep your gut moving
🌟 Strawberries are rich in vitamin C, an antioxidant vitamin that is thought to contribute to barrier function
🌟 …And each delicious cup contains 6.5 grams of protein and a full day’s worth of omega 3 fatty acids!
It’s also perfect for using up super ripe strawberries at the tail end of the season. 🍓
Want to take good care of your gut this summer?
Summer produce makes it so much easier to maintain plant diversity and fiber intake…stay hydrated, choose mocktails over cocktails more often and just keep eating those plants (in between veggie burgers and ice cream because hey, it’s summer!)
#veganrecipes #easyveganrecipes #hemphearts #hempmilk #strawberryrecipes #plantbased #plantbaseddiet #plantbasedrecipes
PMID: 33964955 30640128 33707052
We talk about the gut microbiome all the time but forget that our mouth is actually a part of our gut, and it has its own microbiome!
Researchers believe there are approximately 700 different bacterial species that make up the oral microbiome. We know that dysbiosis in the oral microbiome can cause inflammation in the form the telltale bleeding gums of gingivitis…but researchers believe that inflammation in the mouth may actually impact the inflammatory status of rest of your body, and vice versa.
For example, early research suggests that oral microbes, as well as inflammatory markers in the mouth, may enter the bloodstream and impact systemic inflammatory responses.
What’s more, for folks with the inflammatory bowel diseases, these diseases can manifest in the mouth, making taking care of your oral health all the more important. There also appears to be higher rates of gum disease in rheumatoid arthritis.
So what can we do? There is still a lot we don’t understand about the “gum-gut” axis, but a good place to start is with microbiome-friendly self-care.
Be mindful of your intake of added sugars, which can drive the growth of unfriendly bacteria in the mouth and consider introducing xylitol, a sugar alcohol that appears to work like an oral prebiotic.
And of course, take good care of your oral health: brush, floss, all that good stuff! My friends @beforecompany make an awesome, microbiome-friendly toothpaste (with xylitol!) in fully recyclable packaging.
#gutmicrobiome #oralhealth #digestivehealth #guthealthnutrition #beforelifehappens
An (almost) effortless rhubarb crisp because summer is for living, not for spending hours in the kitchen ☀️
I know that not all of you are fully on board with rhubarb because it doesn’t have the PR of say, berries, so let me appeal to your adventurous side because there is SO much more to this blushing stalks than meets the eye!
When properly sweetened, cooked rhubarb reveals a complex fragrance and the most perfect sweet-tart flavour that keeps you coming back for more…
…but I’m going to be real with you, in order to love rhubarb you need to add enough sugar to make the rhubarb taste like dessert!
I’ve also popped a few little nourishing touches in there like rolled oats, hemp hearts and ginger because I don’t buy into the false healthy/unhealthy binary ok?
I love crisp because you can make it with any ripe, seasonal fruit – just take the sugar down to ¼ - ½ cup depending on how sweet your fruit is.
Also, FYI, a crisp and a crumble are two distinct things…a crisp has a topping with rolled oats, which add a heartier texture while a crumble has, well, more a crumbly topping made from flour.
Are you team crisp or team crumble??
Grab the full recipe at http://www.desireerd.com or via the link in my bio!
#easyveganrecipes #plantbasedrecipes #veganfood #rhubarb #summerdesserts #rhubarbseason #plantbasedfood
DREAMY Strawberry coconut sorbet in just 5 minutes!!
Ripe, juicy strawberries are one of the greatest joys of summer alongside lazy beach days and barbeques with friends so don’t miss out on this simple strawberry coconut sorbet!
After eating an absolutely mindblowing strawberry coconut sorbet in Savannah, I had to try to make it myself. And phew, did I try…I probably tried four different ways of making this sorbet.
I wanted it to be zero churn because not everyone has an ice cream maker.
I wanted it to be creamy, not ice-y and INSTANTLY eat-able.
The fix? Freezing summer ripe strawberries and coconut cream and processing it like nice cream.
You have to scrape it down quite a bit…and just like a nut butter, you might think that hey, is this gonna work?? Keep going…and in 5 minutes, you’ll have a creamy treat that you can eat right away or firm up for an hour or two if you want it a bit more scoopable.
The full recipe is available at http://www.desireerd.com …direct link in my bio!
#easyveganrecipes #plantbasedrecipes #veganfood #strawberries #nicecream #summerdesserts #veganrecipes
Supplements: essential vs optional 🤔
If you were to believe the hype, we all would have died off long ago without the critical assistance of hundreds of dollars of supplements.
Don’t let the internet fool you: we can get almost all of the nutrition we need from food.
I say almost, because there is very little vitamin D in our food supply so we ALL need to take a daily vitamin D3, vegan or not. Getting your levels tested is ideal, but not available to most. In the absence of that, a safe, conservative dose for all adults is 1000IU in the brightest 6 months of the year and 2000IU in the darkest 6 months.
Then as vegans and plant-based folk, we have vitamin B12. As a dietitian, I tend to recommend we all just take a daily supplement. Why? Because vitamin B12 is so essential for building red blood cells, DNA metabolism and nervous system function.
If you are one of those very habit driven folks, you can absolutely meet your needs with adequate fortified plant milks or nutritional yeast, but I still like a supplement.
I am a supplement minimalist at heart. While I absolutely take other things as needed, like l-theanine, probiotics or adaptogens, all I take consistently is D3 + B12.
After over a decade of practice, I know that the right supplement for the right person can actually have benefits. Saying all supplements are bad or harmful is incorrect…as is assuming that supplements will fix you if you’re not sleeping/moving/destressing/eating your veggies.
But people tend to take WAY too many, and are often influenced to take the wrong things, usually expensive with zero evidence behind them.
So if you’re curious about whether additional supplements can be supportive of you, see a dietitian one-on-one!
#vegannutrition #plantbasednutrition #supplements #vitamind #plantmedicine #vitaminb12 #plantbased #evidencebasednutrition
The easiest way to get more omega 3-rich seeds into your life (AD)
Omega 3 fatty acids are an ‘essential’ nutrient, meaning our body can’t make them so we have to eat them daily. Women need 1.1 grams of omega 3 ALA daily and men need 1.6 grams.
To get your daily dose of plant-based omega 3s, it’s all about eating chia, hemp and flax…but we - and by we, I mean me - aren’t always consistent, aren’t we?
You know what we are a lot more consistent at eating? Bread!
So it’s pretty freaking convenient that the new @silverhillsbakery Omegamazing bread contains 800mg of omega 3 fatty acids per two slices (all from flax and chia!)
It’s an easy swap to help you get more of these nutrient powerhouses into your life. And of course, as a sprouted grain bread, 2 slices of Omegamazing packs in a LOT more than just omega 3s.
Like…10 grams of protein and 9 (!!!) grams of fiber. 10% of your daily iron (1.75mg) for building red blood cells and 11% of your daily zinc (1.25mg) to support immunity.
Oh, and a whopping 55% of your daily selenium and 57% of your daily manganese intake, two nutrients critical for energy production and antioxidant activity in the body.
That’s the power of plants. Plus, it tastes really good…give this easy pesto chickpea salad sandwich a go and see for yourself!!
Rinse and drain 1 can of chickpeas and mash in a bowl. Add ¼ cup of vegan mayo, 2 tablespoons of your favourite pesto, ½ teaspoon salt, 2 tsp apple cider vinegar, 1 tablespoon nutritional yeast, ¼ cup chopped capers or olives. Then pile it on a sandwich with sliced tomato and greens.
#silverhillsbakery #sproutedgrains #plantbasednutrition #easyveganrecipes #wholegrains #picnicrecipes #sandwichrecipe
The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.
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