Eat Happy, Be Healthy!
Lemon Curry Four Bean Salad
This refreshing take on a bean salad is a perfect addition to your summer meals. Rich in protein and fiber, it will keep you full and satisfied. Plus, the prebiotic fibers will keep your gut bugs humming with joy. Unfortunately, individuals with SIBO/IBS may NOT tolerate this recipe well due to the high prebiotic content. This bean salad keeps well, and improves in flavor the longer it sits. If you cannot tolerate onion, add in diced bell pepper or cucumber for the crunch factor. Plus, you can easily replace the clove of garlic with a tsp of finely chopped fresh oregano for spice, or simply omit.
1/3 cup extra virgin olive oil
¼ cup apple cider vinegar
Juice and zest of 1 lemon (plus more lemon juice prior to serving)
2 tablespoons honey
¼ teaspoon yellow curry powder
¼ teaspoon sea salt, plus more to taste
Fresh ground pepper
½ large onion, finely chopped
1 clove garlic, finely minced
1 ½ cups frozen green beans, thawed
1 can garbanzo beans
1 can kidney beans
1 can great northern beans
Generous handful finely chopped cilantro/basil/parsley
In a large bowl whisk together the olive oil, vinegar, lemon juice & zest, curry powder, sea salt, and fresh ground pepper, until the honey and salt are dissolved. Stir in the chopped onion and garlic and allow to marinate in dressing.
Meanwhile, measure out about 1 ½ cup of frozen green beans and briefly thaw in microwave. Alternatively, leave out at room temp until thawed. Cut the green beans into smaller pieces using kitchen shears. Transfer to bowl. Drain and rinse the canned beans, and transfer to the bowl. Mix all the ingredients together, sprinkle in the chopped fresh herb of choice, and stir until combined. Season with additional salt and pepper to taste.
When ready to serve, squeeze a little fresh lemon juice over each serving and enjoy!
I craved this meal EVERY day the last seven days. The colors, the flavors, and the ease made it my go-to lately. It is satisfying, filling, and rich in gut friendly fiber and polyphenols. Plus, it is easily adaptable to what you have around, another huge benefit to this meal. In general, I aim to have one plant-based meal per day, and this has been one of my favorites.
If you don't usually eat beans daily, then I suggest gradually incorporating more beans into your diet. If you go from null to WHAM, then you may have some tummy discomfort. For most people, 1/2 cup of beans or lentils per day is a great goal to shoot for. Not only are beans rich in prebiotic rich fibers called galactooligosaccharides, they are also a great source of plant protein. They are also an excellent source of molybdenum a nutrient that falls short if beans/legumes are omitted fro the diet and sulfur intake is high. Unfortunately, many current fad diets shun beans and legumes unnecessarily. Individuals with gut inflammation or IBS/SIBO may not tolerate beans and legumes until inflammation subsides or SIBO is treated. However, just because you cannot tolerate them now, doesn't mean you never will, nor that they are "BAD" for you. Beans and legumes can be a wonderful dietary staple, that are cheap, nutritious, and microbiome friendly. If you are on a SIBO Bi-Phasic Diet or a Low FODMAP diet, 1/2 cup canned brown lentils are often well tolerated. However, same rule applies here too. If you haven't eaten many beans or legumes, start slow!
FeedME! Belly Bowl
I am calling this bowl, FeedME! Not only am I fueling myself with nutritious food, but I am also feeding my good gut bacteria a wide variety of prebiotic rich plant compounds and fibers. For the veggie base, you can use whatever you have on hand. I have used chard, spinach, zoodles, etc. For the beans/legumes, I change it up with whatever is in the fridge or pantry. Lately, I have been making my own beans/lentils in the InstaPot after a 24 hour soak. It's cheaper and there is less waste. But canned and rinsed beans are just fine too. I would recommend Eden's brand if possible. If you have leftover ground meat you can use that in place of the tofu if you like. Pretty much you can use whatever you have available.
Time: 10 minutes
Extra virgin olive oil
1 - 3oz serving extra firm sprouted tofu - crumbled by hand
~1/4 teaspoon curry powder (or any spice/herb blend you like)
1/2 cup cooked beans/legumes
1/4 cup leftover cooked quinoa or rice
Cilantro, basil, or parsley
Veggie Base (dark leafy greens, zucchini)
Salt & Pepper
Corn Tortilla (crispy taco shells or chips work too)
Fermented veggies for good gut bug (lately I have used fermented beets)
Broccoli Sprouts (or any kind of sprouts)
Pecorino/Parmesan/Feta (or any kind of salty cheese) - can replace with dukkah if dairy free.
Over medium-low, heat a small pan and add a little splash of olive oil. Once hot add a serving of crumbled tofu (I simply break it up in my hands until it's in small "ground" pieces). Season with your choice of spice blend (I typically use curry powder), salt and pepper. Sauté the tofu for 1-2 minutes, then add the beans, leftover cooked grain, and fresh herbs if desired. Stir until combined, season with salt and pepper, and cook for another 1-2 minutes or until heated through.
Meanwhile, heat another small pan (I use cast iron) over medium low and add a little splash olive oil. Once hot add a corn tortilla and cook two minutes, then flip sprinkle with salt, and cook another minute or two or until the tortilla is crispy and little bubbles form. Once done, roll the corn tortilla up and let rest in the warm pan on the outer flap to seal in a cylinder if desired. Alternatively, you can bake corn tortilla shells in the oven per package instructions, or serve with a handful of chips.
In a bowl add a handful of your veggie base (whatever you want), heat briefly in the microwave for 60 seconds until wilted ( or leave raw if desired), and drizzle with olive oil. Then top with your tofu/bean mixture. Add your favorite sides and sprinkle with salty cheese. Serve with a crispy corn tortilla and dig in!!
Are you craving this belly bowl too?? Let me know what you and your belly bugs think :)
Slippery elm bark powder is a wonderful herb used for healing common digestive ailments. It has no known toxic effects and therefore is considered safe for children, pregnant women, and adults a like.
Due to its demulcent properties slippery elm in used to heal irritated and inflamed mucous membranes along the digestive tract, including esophageal irritation, GERD/acid reflux, and gastric ulcers. It is also used to alleviate both diarrhea and constipation.
When mixed with boiling water slippery elm becomes a slimy consistency due to its unique carbohydrates called polysaccharides. These polysaccharides are considered prebiotics and may therefore cause symptoms in some patients with SIBO. If you do have SIBO, it may be best to use slippery elm slowly and cautiously and monitor for symptoms. Usually, patients tolerate slippery elm well after SIBO has been treated. However, for most slippery elm is very well tolerated and is considered safe for regular use.
You can drink slippery elm as a tea in combination with other demulcents in Traditional Medicinals Throat Coat blend, you can use slippery elm lozenges, or you can make your own slippery elm gruel (my preferred method) and eat it straight or mix it into other mucilaginous porridges like oatmeal or buckwheat porridge.
Slippery Elm Gruel
Making a gruel is a great way to get larger therapeutic amounts of the herb in one sitting. If you are new to slippery elm gruel, I would suggest starting with a smaller amount to see if you tolerate it well (especially if you have SIBO or IBS). Ideally, it is best to take the gruel on an empty stomach such as before bed or in between meals. To enhance the the flavor of the slippery elm bark gruel I like to add ground fennel and ginger due to their gut healing benefits, but these are optional. I also like to sweeten it with a little drizzle of honey to make it taste like a little treat. You can find slippery elm bark powder at your local herb shop. In Bellingham, you can find it at Living Earth Herbs and Wonderland Herbs. You can also find slippery elm bark powder online at Mountain Rose Herbs.
Makes 1 Serving
1/2 tablespoon slippery elm bark powder
Sprinkle ground fennel (optional)
Sprinkle ground ginger (optional)
Pinch sea salt (optional)
3-4 tablespoons boiling water
Drizzle honey (optional)
Bring water to a boil. Meanwhile, in a small bowl mix together the slippery elm bark powder with the optional spices, and salt. Pour in the hot water, and begin to stir vigorously with a spoon until a gelatinous pudding forms. Stir in optional honey and enjoy.
Have you used slippery elm before?
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.