 Celebrate Citrus with Lemon CurdWe are approaching the end of citrus season (basically, the winter months) and when ripe, juicy, tart citrus fruits abound, then lemon curd is a must! Though I try to keep my food as local as possible, I do like to splurge on some super-premium citrus during the cold months to boost my mood (and taste buds!), carrying me through until local fruit is available. I try not to feel guilty about knowing how far that fruit traveled from California to get here, but I suppose perfection is not the goal. When local fresh fruit is nowhere to be found except in the freezer, you can find a flavorful pick-me-up from citrus, starting the countdown to local produce (rhubarb here we come!) Be sure to use organic lemons if at all possible. Lemons can be heavily sprayed with pesticides, and in recipes like this that use the zest, it is important to choose organic lemons to avoid those chemicals.  What is Lemon Curd?So what is lemon curd? Curd is a British spread, much like a custard, made with eggs, butter, sugar (honey in this case) and citrus juice. Lemon is the most traditional citrus used, but you could substitute lime, tangerine, or grapefruit if you like. As odd as the name sounds, it is one seriously delicious treat, and citrus season is prime time to make it. Lemon curd is bright and buttery--the perfect blend of tart and sweet. I use my lemon curd on sourdough toast or pancakes, as well as dolloped on soaked oatmeal, homemade yogurt, used as a tart filling, or eaten as-is as a healthy fat-packed sweet snack. I'm sure you will find your favorite use for your lemon curd, too.  A Nutrient-Dense Sweet TreatLemon curd is sweet, to be sure, but it is also full of nutrients! Lemons are a great source of vitamin C, great for the immune system and collagen production, and what better way to pack some extra lemon into your diet? This recipe is also heavy on the eggs and butter, offering vitamins A and K2, healthy fats, choline and cholesterol, all essential nutrients to the body. Now that our chickens have started laying eggs regularly again with the return of the light, this recipe is a great way to use up our bounty of eggs. My version is sweetened with local honey to add enzymes and antioxidants, in addition to a more complex flavor than white sugar, also making it GAPS-friendly. You could use maple syrup in place of honey if desired, especially if you would rather not heat your honey. Maple is another natural sweetener option that adds minerals and nutrients, along with its sweetness, and I love using it often since we make our own! Either sweetener is fine here, but honey is the only GAPS-legal sweetener; if you are on the low FODMAP diet, use maple instead.  Honey Lemon Curd
Makes 1 pint Ingredients: 2 whole organic, pastured eggs 2 organic, pastured egg yolks* 1/2 cup lemon juice--the juice of about 4 lemons 2 Tbs lemon zest 1/3 cup local honey--can substitute real maple syrup if desired 8 Tbs pastured butter Pinch of sea salt Directions: 1. In a small bowl, whisk together the whole eggs and egg yolks. 2. In a medium saucepan (use a non-reactive material, such as glass or stainless steel pan), combine the lemon juice, lemon zest, honey, and salt. 3. Cut the butter into cubes and add to the pan. 4. Cook the butter, honey, and lemon over medium heat, stirring pretty regularly to prevent sticking. When the mixture starts to warm, gradually add the eggs, a little at a time, whisking as you add them. This will temper the eggs and prevent them from curdling too soon. 5. When the mixture starts to bubble, keep an eye on the texture. Whisk intermittently, but be careful not to overmix. The mixture will start to thicken as the eggs cook and curdle, and the curd is ready when it is approximately the texture of pudding, cooking for about 5-8 minutes. 6. Remove from the heat and let the curd cool for a few minutes, and then strain it through a fine mesh strainer to remove pieces of egg and lemon zest to create a smooth texture. Alternately, you could put the cooled curd into a blender to smooth it out, while leaving the zest in it. 7. Transfer to a pint-sized glass jar. Cover and refrigerate several hours or overnight, until cooled and firmed. This will keep 1-2 weeks in the fridge. *Don't throw those egg whites out! The extra egg whites can go into omelets or scrambled eggs, or to make honey-sweetened coconut macaroons or meringue.
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 Probiotics Are Not One-Size-Fits-AllProbiotic supplements and foods (i.e., fermented foods) can be key in helping improve the microbiome, leading to better gut function and overall better health. However, one common mistake I often see in those looking to improve their gut health is not knowing how to select the right probiotic. It can be hard to know which one to buy, leading many people will grab whatever probiotic is cheap or seems "good enough," expecting this to be a magic bullet for gut health. Unfortunately, not all probiotics are created equal, both in quality and ingredients, and it is important to know how to pick the right probiotic for your own unique body so you can maximize their benefits. These are not one-size-fits all supplements and I want to let you in on how to select the right probiotic for you.  As Always, Start with FoodBefore diving into probiotic supplements, I want to address probiotics in the diet. As a food-focused dietitian, I like to emphasize food first (over supplements) to help support a healthy microbiome--this would include probiotic-rich fermented foods like sauerkraut, kim chi, yogurt, kefir, kvass, and kombucha, which contribute beneficial bacteria and yeasts to the body along with enzymes, prebiotic fibers and post-biotic digestion support. Consuming probiotic foods as well as fiber-rich foods like vegetables, fruits, beans, nuts and whole grains, can help to create a diverse and robust microbiome, without having to add a supplement. For many healthy people, starting with a nutrient-dense diet, choosing organic foods whenever possible, avoiding processed sugars, flours and oils can often be a good start to creating a healthy microbiome. Additionally, getting plenty of exercise and sleep, addressing stress and spending time in nature while avoiding chemicals in personal care products, cosmetics, cleaning supplies and more, can all support the microbiome in addition to a good diet. If you can adopt these diet and lifestyle principles as a starting off point, you will likely see an improvement in your gut health and overall wellbeing. While using foods to support the microbiome is great for generally healthy people, in certain situations, adding therapeutic doses of probiotic supplements can be beneficial. Some people with sensitive digestive systems don't tolerate fermented foods, such those with FODMAP or histamine intolerances, and supplements can help add beneficial microbes to the body in place of these foods.  Who Can Benefit From Probiotic Supplements?Since having a robust, diverse microbiome is one of the most important foundations of good health--from gut health, to immune function, and even mood and mental health--probiotic supplements can be beneficial in many situations, and can be an important part of a healing protocol. Beneficial bacteria, yeasts and other microbes in the body (our microbiota) have numerous jobs, and we are only truly beginning to understand the myriad ways they promote good health. Beneficial bacteria help maintain the integrity of the gut lining (helping to prevent gut permeability, aka "leaky gut"), create healthy mucous membranes, facilitate the digestion and absorption of food, promote regularity of the bowels, help create digestive enzymes, and promote bile flow. Along with these gut and digestive functions, commensal bacteria also promote respiratory and dental health, protect the body from pathogens, play a role in immune function, help with weight management and blood sugar control, help produce neurotransmitters (serotonin, dopamine, GABA, etc.) to support mental health, decrease the likelihood of allergies and food intolerances, and even take part in the production of some nutrients like vitamins B12 and K2, and short-chain fatty acids like butyrate. So, if you have digestive ailments or other health issues that may be improved with a stronger, more diverse microbiome, then adding in probiotic foods or supplements might be beneficial for you. What to Look for in a Probiotic SupplementIt can be confusing and overwhelming to select a probiotic supplement, and you want to be sure you are getting what you are paying for. My primary advice is to do as much research as you can before selecting and buying your product, as your average "grocery store" probiotic may not provide the benefits you desire or expect. Here are some of the important things to consider when selecting a probiotic: Species and Strain Specificity First, I will start with a brief intro about the taxonomy of probiotics. The genus refers to the general "family" of the probiotic, such as lactobacillus, Bifidobacterium, or bacillus. The species is a more specific description of the bacteria (what most people are familiar with in probiotic names), such as lactobacillus rhamnoses. The most specific descriptor of a microbe is the strain (such as Saccharomyces boulardii I-745), which is the subtype of the species and gives the best indication of how this might benefit the user. When choosing a probiotic supplement, I believe the most important thing to look for is picking the right species and strains of bacteria (or yeast) tailored to your specific health needs. This is important if you are looking to address specific symptoms or health conditions, as different species and strains have been shown to benefit different situations, while others have no research to support their use in different situations. Getting specific about species and strains can also help to not worsen symptoms in some cases as well. For example, some people who have IBS or SIBO (small intestinal bacterial overgrowth) do not do well with some strains, and may even have symptoms worsened with some strain, while needing to use other strains in order to improve their symptoms. This is a key reason why probiotics are not one-size-fits-all! Each species and, more importantly, strain of beneficial microbes has a different role in the body, so using the right microbe to help you is essential. Always carefully read the label to see which species and strains are included in the supplement. Do your research to determine what these strains have been shown to benefit certain conditions(or not)--the more information a label gives on species and strains it contains, the better. If the strain is not listed on the label, reach out to the manufacturer to gather more information and make the most informed decision you can. I tend to recommend different probiotic strains for different health conditions, as some species and strains have been clinically proven to benefit certain conditions, but not for others. Doing your research and working with a practitioner before taking (and paying for!) a supplement ensures you get the right microbes, or combination of microbes, to actually help you reach your health goals. Diversity In addition to specific strains and species, I also typically recommend supplements with multiple strains in it, helping to promote the most diversity possible and attempt to confer the most benefit to digestive function and other health outcomes. While the most strains in a supplement may not necessarily mean it will provide more benefit, I do like to see some variety and diversity of (evidence-based) strains in a probiotic supplement. There is much debate about whether probiotic supplements actually colonize the gut or not, but we do know that they provide benefit to digestive function, immune function, and other health markers, so adding many types of beneficial microbes is important, even if they only provide these benefits transiently. Guaranteed Potency and Clinical Results Good companies have transparency, guarantee high potency in their products, and back up their products with clinically-proven results. Many products will include a guarantee of potency, so look for this on the label to be sure that as many of the microbes are still potent and viable when you buy it off the shelf as possible. Seeing "clinically tested" strains on the label and brands with third-party testing and certification is also a good sign as well. Again, if you do not see these types of information on the labels, reach out to the company to inquire further. If they can give you this information, great, but if not, move on to another company that provides more transparency. CFU (Colony Forming Units) Many people primarily focus on CFU (the number of microbes present in the supplement) when picking a probiotic. Our culture tends to fixate on "the more, the better," but this may not apply to probiotic supplementation; a super-high CFU count is not typically something I emphasize, as I feel quality and strain-specificity are more important than quantity. I don't see a lot of evidence for higher CFU counts having more benefit to the gut, so getting hung up on this marker may be a waste of time. Look for a supplement with a CFU in the several billions, but focus your probiotic search much more closely on strains and quality. Additives and "Other" Ingredients When you read the label of your probiotic supplement, look for additives or allergens in the capsules that may not work for your body, especially if you have sensitivities or dietary restrictions. Some strains are grown using soy or dairy, and may need to be avoided for those with allergies. Many probiotic manufacturers are adding other ingredients to amend the probiotic part of the supplement, such as prebiotic fibers, enzymes, or herbs. While these may be beneficial for some, others may not react well to added ingredients (such as prebiotics), so read your labels to look for these "extras." Also, fillers that are commonly used in capsules may cause GI distress or other reactions, so look at the inactive ingredients before using supplements as well. As a side note, I do want to caution us to avoid thinking of probiotics in the same way that modern, allopathic medicine views treatments; the goal of these foods and supplements is to provide us beneficial microbes in the gut and improve digestive function, immune function and more. So, while I like to use strains and species that have been proven in studies to benefit different health conditions, they are not "cures" and adding these strains is not the only step in creating better health, rather, are one of many layers of improving health. That is where working with a practitioner comes in!  Working With a Provider to Select Your Probiotic and Improve Gut HealthWhile being empowered to improve our own health is an important principle, there are times where working with a provider can be a part of that self-empowered picture. I always recommend working with a healthcare practitioner (or even a team of them) to find out which probiotic supplements and dietary changes may help support your gut health or other health condition. One of the reasons for this is unintended side effects. As mentioned above, some don't tolerate probiotic supplements, whether at high doses or with certain strains, which is part of the reason I don't recommend adding a probiotic supplement across the board. Some people need to avoid these supplements altogether, such as those with compromised immune systems or with certain digestive conditions, which is a big reason why working with a practitioner is better than assuming a certain supplement will be beneficial or appropriate. Another reason is that a practitioner can help take the guess-work out of your treatment plan. They can order tests, such as stool testing, to determine where there are imbalances and what supplements may be therapeutic . A practitioner can help with your research into clinical studies on strains for various conditions, as well as address overgrowth and other factors contributing to GI symptoms. Lastly, working with a practitioner helps to view the microbiome and the body as a whole, working with you on a comprehensive plan--remember, probiotics are not magic bullets! We must support the body with a good diet and healthy lifestyle practices, treat overgrowth of unwanted microbes and address inflammation and gut permeability to help create a healthy gut environment and diverse microbiome. We also must ask the question of why and how the gut was allowed to become imbalanced in the first place. Using the extra support from supplements can be beneficial-but they are not a cure-all for better gut health and certainly must be a part of a comprehensive healing protocol. If you have a certain digestive or other health conditions you feel may be improved with adding in probiotics, do your own research, talk to a provider to find the right species and strains for your body (or to see if a probiotic is even right for you) and to help improve your microbiome through diet and lifestyle. Want Help on Your Healing Journey?If you feel you may need some help in selecting the right probiotic for you and could use some guidance in your gut-healing journey, then please reach out!
Go to my website, www.laurapoerd.com, to set up a FREE 15-minute consult or book a package to get started on healing your gut.  Good Health Requires More Than Just Good Food!While diet and nutrition are essential to good health, these are only part of the total picture of wellbeing. Other areas that must be addressed when looking at gut health and overall physical health include movement and exercise, stress and sleep, connection and community, as well as our toxic load. There are certainly a huge number of toxins that can harm health, such as pesticides, herbicides, pharmaceutical drugs, vaccines, and more, but the damage done to our body from modernized life accumulating in our toxic load does not always come in the form of chemicals; sometimes, it comes from technology and devices and, for many, goes unseen. However, unseen does not mean unaffected. There are electronic and radiation additions to our toxic load as well, coming from non-native EMF's (man-made electromagnetic frequencies) and radiofrequency radiation (such as Wi-Fi). Here, I would like to dig into their effects on our bodies, specifically looking at how modern technology damages our health and microbiome. With my primary focus being on gut health and the microbiome, I cannot overlook this relationship between technology and our health. With more people (including myself) working from home now, and the recent rollout of more 5G networks, many of us are on the computer and using technology more than ever before, being exposed to more electromagnetic "pollution" than ever, so it is an important time to address this issue. While many technological advances can be convenient and can certainly make it easier to earn a living during these strange times, the increased use of technology does not come without consequences—but there are ways to interface with these technologies to decrease their negative impact on our health. I will cover some of the health effects of wireless technology and EMF's, but more importantly, I want to give some practical solutions for ways to improve your relationship with technology, both for health, privacy and happiness. Some of my solutions and tips may seem extreme or darn near impossible but please believe that they are totally doable--I know, because I do them myself!  The Electromagnetic LoadThe overarching theme of all my suggestions regarding protecting your health from harmful technology is this: remove anything wireless or “smart” from the home and, if you can help it, elsewhere in your life. I’m talking Wi-Fi, smart phones, Bluetooth headphones, and so much more. The primary reason for this elimination is to decrease your exposure to non-native electronic and magnetic frequencies created through industrialization, often referred to as EMF's, "dirty" electricity (high frequency voltage transients), and radiofrequency radiation emitted by wireless devices and other electronic technologies, as these unequivocally cause damage the body. Some refer to the amount of EMF’s and other harmful radiation our bodies must deal with as the "electromagnetic load," equated to the "toxic load" we bear from other environmental toxins we accumulate in this industrialized society. Our goal must be to decrease our electromagnetic load in order to protect our health. While some people are sensitive to EMF's (they are often diagnosed with EMS, or electromagnetic sensitivity) and immediately feel their negative health effects, this is not true for everyone--and we should look to those with EMS as our canaries in the coal mine, showing us that these "invisible" pollutants are very real and have an effect on us. EMF’s are unavoidable, especially in public spaces as nearly every place imaginable has Wi-Fi now, but also because all electricity has some impact on us (even the sun and our own bodies emit native EMF’s--we are electrical beings, after all!). So, while we may not be able to completely avoid these technologies, we must choose practices and products that emit less radiation and fewer EMF's, decreasing the burden on our bodies—especially with the knowledge that we are only beginning to understand how harmful these so-called innovations can be.  Why Should You Care About EMF's? How Do They Affect Our Health?You cannot successfully carry out your healing journey--including healing your gut--without considering how these frequencies and radiation may be damaging your body. As one paper from 2016 noted: “Studies, empirical observations, and patient reports clearly indicate interactions between EMF exposure and health problems. Individual susceptibility and environmental factors are frequently neglected. New wireless technologies and applications have been introduced without any certainty about their health effects, raising new challenges for medicine and society.” This may seem fringe-y and far-fetched, or unimportant and even theoretical. Luckily, I have lots of science to back up what I am saying and am not basing all of my recommendations on feelings (though my intuition tells me these technologies are harmful, just to back up all that nice research). These effects discussed below offer a bit of background on the why of the lifestyle changes I suggest implementing, but I am only scratching the surface here—click the links provided for more information and dig deeper into the sources related to EMF and radiofrequency health effects. Some of the noted effects of non-native EMF’s (from man-made technologies) include:
Clearly, these EMF's disrupt the growth of microbes, increase oxidation, create stress in the body, interfere with our nervous system, and can potentially inhibit liver function--all leading me to the conclusion that they must be addressed in the pursuit of gut health and improving the microbiome. One researcher has noted: “Cultures have shown beneficial bacteria grows more slowly in the presence of electromagnetic fields, says Rau, allowing pathological organisms to dominate.” Think of how this could impact the beneficial microbes necessary for a healthy gut and robust microbiome, especially with how inundated we are with these technologies!  Practical Steps to Decrease EMF Radiation Exposure: Un-Cut the Wires!I am not here to just report on problems, but offer solutions--that is the true way forward! If you want to try to incorporate decreased technology practices in your life, start to take some of these suggested steps below and begin to peel away the layers of modern technology. While we can’t remove all devices from our life, it is time to seek out alternatives and new habits that allow us to move toward less entanglement and more connection. As you lower your electromagnetic load, you will see a benefit to not only to your physical health, but to mental wellbeing and connections as well. Disclaimer: this will not be easy. Certainly, there are sacrifices to be made, routines and habits to adjust, but putting even some of these steps into place is worth it. Just like the sacrifices and effort required for eating healthy and exercising, these changes will require some discipline, too. These are just steps we have taken at our home, but finding what is right for you will be your own journey--enjoy it and be proud of every step you take!
 Other Factors to Support Decreasing Dependence on TechHealth outcomes are certainly my main motivation to remove wireless and Bluetooth devices from your life, but other reasons also exist. These devices drastically decrease your privacy, as they are constantly collecting transmitting your data, while also tracking your every move. They also inhibit your ability to ground and connect with the people and the tangible world around you. Some measures we have used to increase our privacy online include: Turn off location services, microphones and cameras (or even cover the camera lens) on your computers/devices when not using them; ditch Google and use Smart Page or Duck Duck Go for search engines; switch to Brave Brower over Chrome or Edge for your web browser; use Linux as an operating system over Microsoft; and my husband insists on using ProtonMail over Gmail for email purposes, but I am still working on transitioning to this myself. Removal of unnecessary devices also helps re-train you to communicate and interact more for real: make phone calls, play games with your family, do more physical activity (can you get up to turn on the light, or do you really need a smart lightbulb??), and get out more in nature, without so much assistance from and distraction by technology. I am not necessarily against all technology—hello, I am typing this on a computer right now--but I encourage us to view it as a tool and not as a measure of status or progress that must continue to expand into more areas of our lives and become more advanced. I like to try and compartmentalize it as best I can: use it for work when necessary and for entertainment in moderation, choosing devices and appliances that decrease my electromagnetic load.  Want to Learn More?For more information (like, way more) on the history and effects of these technologies on our health, I encourage you to read the book The Invisible Rainbow by Arthur Firstenberg. He goes in-depth into the damages these technologies do to our bodies, including our microbiome and immune system, our mental health and so much more.
The Weston A. Price Foundation has a great series of podcasts diving into EMF information and effects, which you can check out here: https://www.westonaprice.org/podcast-category/emfs-5g/ There are also several great blog posts and articles on these sites: Children's Health Defense Fund, EMF Empowerment, and EMF Academy if you want to learn more about news, products, and steps to take to protect your health. The goal here is not to be perfection or piety; the goal I am proposing is simply the commitment to better health through decreasing our electromagnetic load, in addition to nutrition, movement and more. The process of untangling from wireless technology may be slow I, but is necessary to support gut health and overall wellbeing—and our household is proof that it can be done! Start with one step, a few or even all of them, doing what you can to gradually move away from incessant technology use and bombardment with harmful radiation. What steps have you and your family taken to help decrease your EMF load? Let me know in the comments!  What Is SIBO? |
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Finally, Onto the Hummus (No more excuses for store-bought!)
Use your tasty Soaked Chickpea Hummus as a dip for veggies, sprouted grain crackers, avocado oil chips, as a spread on a sandwich or as a bed to top with roasted meats and veggies--anywhere you want to add a pop of flavor, creamy texture, and a boost of nutrition!
Soaked Chickpea Hummus
Makes 1 quart
Prep time: 1-2 days for soaking; 1-2 hours for cooking beans; 15 minutes for hummus
For the chickpeas:
2 cups dried chickpeas
Sea salt
For the hummus:
3 cups cooked and slightly cooled chickpeas (from the soaked and cooked chickpeas above)
1/2 cup tahini
1/4 cup good quality olive oil
1/4-1/2 cup water (amount needed will vary based on thickness desired)
2 Tbs lemon juice
4 cloves garlic, chopped
1/2 tsp sea salt
1/4 tsp paprika
1/4 tsp cumin
Pinch pinch ground black pepper
Directions:
1. To soak the chickpeas: First, rinse the dried chickpeas and cover with water, leaving room for expansion. Add a pinch of salt to the water. Let sit at room temperature, covered with a cloth for at least 1 day to soak. If letting your beans soak for an extra day or two, drain and refresh the soaking water daily.
2. To cook the chickpeas: Once soaked, drain and rinse the soaking water. Add to a stock pot and cover with double the volume of water as you have beans. Add a pinch of salt. Bring to a boil and let cook for at least 1 hour, stirring often and adding more water as needed if too much boils off--there should always be plenty of water in your cooking pot. Once cooked until very tender, drain the beans and set aside to cool--they can still be warm when making your hummus, but they should not be extremely hot.
3. To make the hummus: In a food processor, place all of the ingredients except for the water. Pulse several times to break up the large pieces.
4. Begin to puree for a few seconds then add in 1/4 cup of the water as the food processor is running. Let the hummus blend until it becomes smooth, adding more water (up to the full 1/2 cup) if you like a thinner hummus. If you like a thicker hummus, feel free to leave it at just 1/4 cup water.
5. Taste and adjust seasoning as needed. Distribute into storage containers, where it will keep for 1-2 weeks in the fridge or a month or two in the freezer (you can totally make a big batch of hummus to freeze for later use!).
Soaked Chickpea Hummus
Makes 1 quart
Prep time: 1-2 days for soaking; 1-2 hours for cooking beans; 15 minutes for hummus
For the chickpeas:
2 cups dried chickpeas
Sea salt
For the hummus:
3 cups cooked and slightly cooled chickpeas (from the soaked and cooked chickpeas above)
1/2 cup tahini
1/4 cup good quality olive oil
1/4-1/2 cup water (amount needed will vary based on thickness desired)
2 Tbs lemon juice
4 cloves garlic, chopped
1/2 tsp sea salt
1/4 tsp paprika
1/4 tsp cumin
Pinch pinch ground black pepper
Directions:
1. To soak the chickpeas: First, rinse the dried chickpeas and cover with water, leaving room for expansion. Add a pinch of salt to the water. Let sit at room temperature, covered with a cloth for at least 1 day to soak. If letting your beans soak for an extra day or two, drain and refresh the soaking water daily.
2. To cook the chickpeas: Once soaked, drain and rinse the soaking water. Add to a stock pot and cover with double the volume of water as you have beans. Add a pinch of salt. Bring to a boil and let cook for at least 1 hour, stirring often and adding more water as needed if too much boils off--there should always be plenty of water in your cooking pot. Once cooked until very tender, drain the beans and set aside to cool--they can still be warm when making your hummus, but they should not be extremely hot.
3. To make the hummus: In a food processor, place all of the ingredients except for the water. Pulse several times to break up the large pieces.
4. Begin to puree for a few seconds then add in 1/4 cup of the water as the food processor is running. Let the hummus blend until it becomes smooth, adding more water (up to the full 1/2 cup) if you like a thinner hummus. If you like a thicker hummus, feel free to leave it at just 1/4 cup water.
5. Taste and adjust seasoning as needed. Distribute into storage containers, where it will keep for 1-2 weeks in the fridge or a month or two in the freezer (you can totally make a big batch of hummus to freeze for later use!).
Bitter Medicine for Good Digestion
One missing component of modern diets that is so crucial for good digestion is the bitter taste. I have written about bitters before, because I am so passionate about them, but I wanted to dig in a bit more today and give a recipe you can make at home, too!
The increase in processed foods over the past century or so, paired with a decreased intake of wild plant foods, has made the consumption of bitter foods today extremely low compared to traditional diets. Our ancestors had robust, diverse palates and bitter-tasting plant foods were commonplace and even desirable to them for their health benefits. By contrast, most people today are so limited in what foods and flavors they seek, that now bitter foods are not as appealing. Modern eaters are mostly seeking out sweet and savory flavors above all, leaving bitter behind. There are a few areas in which bitter has not only remained in the modern diet, but has even thrived in recent years: alcohol (think hoppy IPA's or bitter liqueurs for cocktails), chocolate (love that 80% dark chocolate!), and coffee (Starbucks is doing just fine). The acceptance of these foods, even if they shouldn't be staples in the diet, does give me hope that people may be ready to enjoy more bitter foods again.
Why is this change in bitter food consumption important? This shift matters because foods that offer these bitter flavors, and even the bitter taste itself, are important in supporting gut health. So many people struggle with poor digestion now, because of the assault on our bodies from modern foods, stress, pollution, and more, and we need to look to traditional wisdom to turn this trend around. I like to emphasize adding in what is missing in the modern diet in order to promote better digestive, and overall, health, rather than focus too much on elimination. Along with probiotic-rich fermented foods and collagen-rich bone broths, adding in more bitter foods is the perfect way to add balance to the modern diet and get us back to our wild food roots.
The increase in processed foods over the past century or so, paired with a decreased intake of wild plant foods, has made the consumption of bitter foods today extremely low compared to traditional diets. Our ancestors had robust, diverse palates and bitter-tasting plant foods were commonplace and even desirable to them for their health benefits. By contrast, most people today are so limited in what foods and flavors they seek, that now bitter foods are not as appealing. Modern eaters are mostly seeking out sweet and savory flavors above all, leaving bitter behind. There are a few areas in which bitter has not only remained in the modern diet, but has even thrived in recent years: alcohol (think hoppy IPA's or bitter liqueurs for cocktails), chocolate (love that 80% dark chocolate!), and coffee (Starbucks is doing just fine). The acceptance of these foods, even if they shouldn't be staples in the diet, does give me hope that people may be ready to enjoy more bitter foods again.
Why is this change in bitter food consumption important? This shift matters because foods that offer these bitter flavors, and even the bitter taste itself, are important in supporting gut health. So many people struggle with poor digestion now, because of the assault on our bodies from modern foods, stress, pollution, and more, and we need to look to traditional wisdom to turn this trend around. I like to emphasize adding in what is missing in the modern diet in order to promote better digestive, and overall, health, rather than focus too much on elimination. Along with probiotic-rich fermented foods and collagen-rich bone broths, adding in more bitter foods is the perfect way to add balance to the modern diet and get us back to our wild food roots.
What Are Bitters? How Do They Benefit Digestion?
The bitter taste is found mostly (but not exclusively) in plant foods, and this notable flavor comes from various chemical compounds, such as alkaloids, that are present in the plants. These compounds are detected by the bitter taste receptors, signaling digestion and movement throughout the body. "Bitter" is the only taste with receptors throughout the digestive system, not just on the tongue in taste buds.
These compounds work by signaling stimulation, increasing efficiency in metabolic processes and detoxification. By challenging the body, especially the liver, bitters increase resilience against toxins and other assaults from the outside world. The bitter taste is heralded for promoting digestion, helping to decrease bloating, gas, nausea, and heartburn, improve liver detoxification, balance the microbiome, and promote regular bowel movements. Besides its benefit to digestion, the bitter flavor has also been associated with regulating blood sugar and increasing satiety after meals, which can help promote weight management.
The bitter taste can be incorporated into the diet either through foods, beverages, or herbs. These can range from mildly bitter, such as ginger, chamomile or fennel, to strongly bitter, such as radicchio, orange peel or dandelion root. The peels of many fruits and vegetables offer bitterness, so leaving these on whenever possible is an easy way to add more bitter to the diet. Both in cooking and herbal remedies, the bitter taste is often balanced with other flavors--such as sweet, acidic, or aromatic-to increase palatability but also to provide other benefits these different herbs may offer.
These compounds work by signaling stimulation, increasing efficiency in metabolic processes and detoxification. By challenging the body, especially the liver, bitters increase resilience against toxins and other assaults from the outside world. The bitter taste is heralded for promoting digestion, helping to decrease bloating, gas, nausea, and heartburn, improve liver detoxification, balance the microbiome, and promote regular bowel movements. Besides its benefit to digestion, the bitter flavor has also been associated with regulating blood sugar and increasing satiety after meals, which can help promote weight management.
The bitter taste can be incorporated into the diet either through foods, beverages, or herbs. These can range from mildly bitter, such as ginger, chamomile or fennel, to strongly bitter, such as radicchio, orange peel or dandelion root. The peels of many fruits and vegetables offer bitterness, so leaving these on whenever possible is an easy way to add more bitter to the diet. Both in cooking and herbal remedies, the bitter taste is often balanced with other flavors--such as sweet, acidic, or aromatic-to increase palatability but also to provide other benefits these different herbs may offer.
What Are Digestive Bitters and How Do You Make Them?
Many foods and herbs offer us the digestive benefit of the bitter taste, but the term "bitters," or "digestive bitters" is typically used to describe an herbal extract made from bitter herbs. This is usually in the form of a tincture, where the herbs are extracted in alcohol, which is then used medicinally to soothe and improve digestion. You may see them under the names "bitters, "digestive bitters," or "Swedish bitters" on store shelves.
While there are many great store-bought bitters out there, such as the brand Urban Moonshine, I am all about DIY herbal medicine. Making your own tincture from dried herbs is really easy and can be done with many herbal remedies, not just bitters. If you follow a basic formula, you can make extracts from a variety of herbs, empowering yourself to improve and protect your own health.
I use a basic tincture formula for my bitters, which I learned from various sources, including Richo Cech's book "Making Plant Medicine." There are other methods out there, such as the "folk method," which doesn't use exact measurements, but I prefer the method I will outline below that uses weight and volume measurements for more precision. The formula I use to make tinctures from dried herbs is this: weigh out dried, cut and sifted herbs (not powders, fresh herbs or large pieces of dried herbs) in grams; use a ratio of 1 part dried herbs (in grams) to 5 parts alcohol (in mL) to figure out how much alcohol you need for extraction; measure your alcohol by volume in milliliters; cover your herbs with the alcohol in a jar, shake regularly to macerate and let sit to extract for about 1 month; once extracted, strain the herbs and use the tincture.
I use a simple kitchen scale to weigh my herbs and, other than some dropper bottles for storing the prepared tincture, that is about the only special equipment you really need. For the alcohol menstruum (extracting liquid), you can use good quality vodka or a 50/50 blend of high-proof grain alcohol (around 190 proof alcohol such as Everclear). Alcohol, and not just water, is necessary to use for the menstruum, as many of the bitter compounds are fat-soluble, and must be extracted using alcohol.
Some of my other favorite herbs to use in bitters formulas (other than the ones in my recipe below) include:
While there are many great store-bought bitters out there, such as the brand Urban Moonshine, I am all about DIY herbal medicine. Making your own tincture from dried herbs is really easy and can be done with many herbal remedies, not just bitters. If you follow a basic formula, you can make extracts from a variety of herbs, empowering yourself to improve and protect your own health.
I use a basic tincture formula for my bitters, which I learned from various sources, including Richo Cech's book "Making Plant Medicine." There are other methods out there, such as the "folk method," which doesn't use exact measurements, but I prefer the method I will outline below that uses weight and volume measurements for more precision. The formula I use to make tinctures from dried herbs is this: weigh out dried, cut and sifted herbs (not powders, fresh herbs or large pieces of dried herbs) in grams; use a ratio of 1 part dried herbs (in grams) to 5 parts alcohol (in mL) to figure out how much alcohol you need for extraction; measure your alcohol by volume in milliliters; cover your herbs with the alcohol in a jar, shake regularly to macerate and let sit to extract for about 1 month; once extracted, strain the herbs and use the tincture.
I use a simple kitchen scale to weigh my herbs and, other than some dropper bottles for storing the prepared tincture, that is about the only special equipment you really need. For the alcohol menstruum (extracting liquid), you can use good quality vodka or a 50/50 blend of high-proof grain alcohol (around 190 proof alcohol such as Everclear). Alcohol, and not just water, is necessary to use for the menstruum, as many of the bitter compounds are fat-soluble, and must be extracted using alcohol.
Some of my other favorite herbs to use in bitters formulas (other than the ones in my recipe below) include:
- Dandelion root
- Burdock root
- Angelica root
- Chamomile
- Coffee bean
- Cocoa nibs
- Yellow Dock root
- Fennel seed
- Lemon peel
- Ginger root
How to Make Cardamom-Black Pepper Digestive Bitters
The particular blend of herbs in my Cardamom-Black Pepper Bitters is amazing because it combines sweet and spicy, along with the decidedly bitter flavor, for the perfect flavor balance. This formula is great to use as-is whenever digestive upset or discomfort arises, but also goes great in cocktails or mocktails, adding a burst of bitter and aromatic flavors to your favorite beverage. Even just a few drops in sparkling mineral water makes quick digestif for any time of the day.
To use these bitters medicinally (or as otherwise advised by herbalist or healthcare provider), take 10-30 drops directly on the tongue or dissolved in a few ounces of water. To add to a beverage, add 1/2-1 dropper-full of bitters to a cocktail or other beverage for a bitter flavor bomb.
Recipe: Cardamom-Black Pepper Digestive Bitters
Makes about 1 quart of tincture
Herbs:
28 grams whole cardamom pods, crushed
28 grams whole black peppercorns
28 grams dried orange peel
28 grams Oregon grape root
28 grams gentian root
28 grams cinnamon bark (can be in chips or whole sticks)
28 grams yarrow, aerial parts not roots
Menstruum (alcohol-based extracting liquid):
980 milliliters vodka (or 490 mL each 190-proof grain alcohol and water for a 50/50 blend)
Directions:
1. Place the dried herbs in a half gallon-sized glass jar.
2. Pour the alcohol or alcohol/water mixture over the herbs. Tightly screw on the jar lid.
Shake the mixture for several minutes to combine and macerate. Label with the ingredients and date, then set on the counter or in a cabinet, away from direct sunlight.
3. Shake the container daily (or at least every couple of days, whenever you remember to do it!) for a few minutes, to macerate and infuse your liquid with the herbal constituents. Let the herbs infuse, shaking daily, for at least 1 month. You can let it sit longer if you prefer.
4. When ready to strain and use, shake vigorously one last time. Pour the mixture through a mesh strainer to collect the liquid and separate out the used herbs. Use a gloved hand to gently squeeze the herbs, releasing any liquid they may have stored in them. Discard the herbs (compost, etc.) after pressing.
5. Cover the jar of liquid (your tincture) and let sit overnight. Then, pour this mixture through a coffee filter, tea towel you don't mind staining, or fine mesh strainer; this removes any more solids or "sludge" that may have settled. This step is not totally necessary, but will result in a tincture with very little solid residue left behind and a nice, clear liquid.
6. This final tincture can be stored in a glass jar or decanted into individual amber dropper bottles, making it easy to use whenever needed. Clearly label your vessels, whichever you choose to use for storage, with the contents and date. Tinctures made in this way will keep for several years.
To use these bitters medicinally (or as otherwise advised by herbalist or healthcare provider), take 10-30 drops directly on the tongue or dissolved in a few ounces of water. To add to a beverage, add 1/2-1 dropper-full of bitters to a cocktail or other beverage for a bitter flavor bomb.
Recipe: Cardamom-Black Pepper Digestive Bitters
Makes about 1 quart of tincture
Herbs:
28 grams whole cardamom pods, crushed
28 grams whole black peppercorns
28 grams dried orange peel
28 grams Oregon grape root
28 grams gentian root
28 grams cinnamon bark (can be in chips or whole sticks)
28 grams yarrow, aerial parts not roots
Menstruum (alcohol-based extracting liquid):
980 milliliters vodka (or 490 mL each 190-proof grain alcohol and water for a 50/50 blend)
Directions:
1. Place the dried herbs in a half gallon-sized glass jar.
2. Pour the alcohol or alcohol/water mixture over the herbs. Tightly screw on the jar lid.
Shake the mixture for several minutes to combine and macerate. Label with the ingredients and date, then set on the counter or in a cabinet, away from direct sunlight.
3. Shake the container daily (or at least every couple of days, whenever you remember to do it!) for a few minutes, to macerate and infuse your liquid with the herbal constituents. Let the herbs infuse, shaking daily, for at least 1 month. You can let it sit longer if you prefer.
4. When ready to strain and use, shake vigorously one last time. Pour the mixture through a mesh strainer to collect the liquid and separate out the used herbs. Use a gloved hand to gently squeeze the herbs, releasing any liquid they may have stored in them. Discard the herbs (compost, etc.) after pressing.
5. Cover the jar of liquid (your tincture) and let sit overnight. Then, pour this mixture through a coffee filter, tea towel you don't mind staining, or fine mesh strainer; this removes any more solids or "sludge" that may have settled. This step is not totally necessary, but will result in a tincture with very little solid residue left behind and a nice, clear liquid.
6. This final tincture can be stored in a glass jar or decanted into individual amber dropper bottles, making it easy to use whenever needed. Clearly label your vessels, whichever you choose to use for storage, with the contents and date. Tinctures made in this way will keep for several years.
Want to Dig Deeper?
If you are interested in learning more about gut health and even need a little help on your gut-healing journey, go to my online health coaching and nutrition counseling website, www.laurapoerd.com, where you can schedule a free 15-minute discovery call or book a package to work with me!
If you are wanting to nerd out more about bitters and herbal medicine, I highly suggest the work of Guido Mase. His books "The Wild Medicine Solution" and "DIY Bitters" (the latter written with herbalist Jovial King) both go in-depth into the science of bitters, characteristics of various bitter herbs and offer many recipes for making your own bitters at home.
Here's a toast to both the bitter and the sweet that life (and foods) have to offer!
If you are wanting to nerd out more about bitters and herbal medicine, I highly suggest the work of Guido Mase. His books "The Wild Medicine Solution" and "DIY Bitters" (the latter written with herbalist Jovial King) both go in-depth into the science of bitters, characteristics of various bitter herbs and offer many recipes for making your own bitters at home.
Here's a toast to both the bitter and the sweet that life (and foods) have to offer!
I don't know if it is because of my Scottish heritage or not, but I absolutely love oats. There are so many wonderful uses for this whole grain, whether it is in my homemade soaked granola, oatmeal raisin cookies, used as the binder in a organ meat-rich meatloaf, or this nutrient-dense version of a breakfast favorite: oatmeal. A bowl of oatmeal for breakfast is warm and comforting, perfect for this time of year. I love that you can make a batch of oatmeal all your own, adding whatever spices, fruit, nuts or sweeteners you like.
Commercial oatmeal is made with quick-cooking oats, usually destined for the microwave, and is typically packed with way too much sugar. All of these are big no-no's in my kitchen, so I like to make oatmeal my own way, adding as much nutrition as possible. In my version, I use thick-cut rolled oats that are soaked overnight before cooking for improved digestibility and then "supercharge" the oatmeal by adding gelatin for collagen-based protein, natural sweeteners and healthy fats. I typically add fruit like apples or raisins, along with some soaked and toasted nuts for some extra flavor, texture, and nutrients as well.
Despite adding gelatin and nuts for a protein boost, I do still like to serve a side dish of something really protein-rich such as sausage, scrambled eggs or Greek yogurt to create a nicely-balanced breakfast that will keep you full and satisfied for hours.
Commercial oatmeal is made with quick-cooking oats, usually destined for the microwave, and is typically packed with way too much sugar. All of these are big no-no's in my kitchen, so I like to make oatmeal my own way, adding as much nutrition as possible. In my version, I use thick-cut rolled oats that are soaked overnight before cooking for improved digestibility and then "supercharge" the oatmeal by adding gelatin for collagen-based protein, natural sweeteners and healthy fats. I typically add fruit like apples or raisins, along with some soaked and toasted nuts for some extra flavor, texture, and nutrients as well.
Despite adding gelatin and nuts for a protein boost, I do still like to serve a side dish of something really protein-rich such as sausage, scrambled eggs or Greek yogurt to create a nicely-balanced breakfast that will keep you full and satisfied for hours.
Oatmeal does not have to just be made into a sweet breakfast, as it can be made into a savory dish as well. If you omit the fruit, spices and sweetener, subbing in savory herbs instead, you have a whole new type of oatmeal on your hands. This can be used much like grits or polenta, topping this savory porridge with crumbled sausage or bacon, a fried egg, sauteed greens, or shredded cheese for simple and hearty meal.
Don't forget, oatmeal, sweet or savory, does not have to just be a breakfast food! Use herb-y, cheesy oatmeal as a side dish with dinner instead of rice or potatoes, or treat yourself to a little breakfast-for-dinner with a bowl of lightly sweetened, spiced, fruity oatmeal with some crispy bacon on the side.
Try different add-ins, spices or even different types of fats to make this your own unique oatmeal using whatever you have on hand, or even be so bold as to serve your oatmeal plain with just a pinch of salt and pat of butter. Go nuts--the world is your oatmeal! I mean, oyster. (Which you could totally put in savory oatmeal. Ok, I'm done.)
Don't forget, oatmeal, sweet or savory, does not have to just be a breakfast food! Use herb-y, cheesy oatmeal as a side dish with dinner instead of rice or potatoes, or treat yourself to a little breakfast-for-dinner with a bowl of lightly sweetened, spiced, fruity oatmeal with some crispy bacon on the side.
Try different add-ins, spices or even different types of fats to make this your own unique oatmeal using whatever you have on hand, or even be so bold as to serve your oatmeal plain with just a pinch of salt and pat of butter. Go nuts--the world is your oatmeal! I mean, oyster. (Which you could totally put in savory oatmeal. Ok, I'm done.)
Supercharged Soaked Oatmeal with Gelatin
Serves 4-6
For soaking:
2 cups thick-cut rolled oats (not instant and not steel-cut)
Water for soaking
Pinch of sea salt
1 Tbs plain yogurt or kefir
For cooking:
3 cups water
1/2 tsp sea salt
1 Tbs gelatin powder (such as Great Lakes brand) plus 1/4 cup water
2 Tbs coconut oil or butter
2 Tbs maple syrup or sweetener of your choice
1 tsp cinnamon
1/4 tsp allspice or other warm, sweet spice such as ginger or nutmeg
1/2 cup raisins or other dried fruit
1/4 cup toasted nuts or seeds, such as pumpkin seeds or walnuts
Milk or heavy cream for serving
The night before you make your oatmeal, prepare it by soaking. Put the oats in a bowl and add enough water to cover the oats, with a few extra inches of water covering them to allow for expansion while soaking. Add the salt and kefir/yogurt, stirring to dissolve. Cover with a cloth and let sit on the counter overnight.
In the morning, drain the oats through a fine mesh strainer and discard the soaking water.
Add the oats to a medium-sized saucepan. Add the water and salt, and bring to a boil over medium heat. While this comes to a boil, dissolve the gelatin powder in the 1/4 cup water in a small bowl, setting aside to bloom.
Once boiling, reduce the oats to low heat and add the oil/butter, sweetener, spices, and dissolved gelatin. Let cook for about 15 minutes, until the liquid has reduced and the oatmeal has thickened to your liking--if you like it thinner, let it cook for less time and more time for a thicker oatmeal.
Add in the fruit and nuts, letting it cook another 5 minutes or so to soften and warm the add-ins.
Serve the oatmeal topped with a bit of cream or milk if desired.
Serves 4-6
For soaking:
2 cups thick-cut rolled oats (not instant and not steel-cut)
Water for soaking
Pinch of sea salt
1 Tbs plain yogurt or kefir
For cooking:
3 cups water
1/2 tsp sea salt
1 Tbs gelatin powder (such as Great Lakes brand) plus 1/4 cup water
2 Tbs coconut oil or butter
2 Tbs maple syrup or sweetener of your choice
1 tsp cinnamon
1/4 tsp allspice or other warm, sweet spice such as ginger or nutmeg
1/2 cup raisins or other dried fruit
1/4 cup toasted nuts or seeds, such as pumpkin seeds or walnuts
Milk or heavy cream for serving
The night before you make your oatmeal, prepare it by soaking. Put the oats in a bowl and add enough water to cover the oats, with a few extra inches of water covering them to allow for expansion while soaking. Add the salt and kefir/yogurt, stirring to dissolve. Cover with a cloth and let sit on the counter overnight.
In the morning, drain the oats through a fine mesh strainer and discard the soaking water.
Add the oats to a medium-sized saucepan. Add the water and salt, and bring to a boil over medium heat. While this comes to a boil, dissolve the gelatin powder in the 1/4 cup water in a small bowl, setting aside to bloom.
Once boiling, reduce the oats to low heat and add the oil/butter, sweetener, spices, and dissolved gelatin. Let cook for about 15 minutes, until the liquid has reduced and the oatmeal has thickened to your liking--if you like it thinner, let it cook for less time and more time for a thicker oatmeal.
Add in the fruit and nuts, letting it cook another 5 minutes or so to soften and warm the add-ins.
Serve the oatmeal topped with a bit of cream or milk if desired.
As I am writing this, the sky is utterly grey and the season's first snow is falling from the sky. Though I had already planned on writing about vitamin D this week, today's weather gives me a greater sense of urgency when wanting to discuss its significance. Vitamin D is best known for its association with the sun and, as the amount of sunlight wanes and our layers of warm clothes increase this time of year, now is prime time to dig into vitamin D.
A study from 2012 shows that vitamin D deficiency affects 50% of the worldwide population, with other studies suggesting about a 40% deficiency rate seen in U.S. adults. Many suggest even higher deficiency rates for different populations, including the elderly, infants, those with darker skin complexions, certain medical conditions and those with religious beliefs that preclude more covered skin. There is probably an even higher rate of deficiencies that have not been diagnosed, or even sub-clinical deficiencies for a large percentage of the population. This would mean their blood values of vitamin D may not be low enough to show up as a clinical deficiency, but are too low to support robust long-term health. For a vitamin that comes freely from the sun, this is a staggering rate of deficiency to me. I would venture to guess that there is even more prevalence of insufficient vitamin D now that people are staying at home all the time!
The Role of Vitamin D
Vitamin D plays a number of physiological roles, often acting as hormone to influence various systems and cellular functions in the body. Vitamin D is probably best known for its impact on bone health, as it is needed for proper absorption of calcium and balancing calcium and phosphorus levels. Besides supporting healthy bones and teeth, it also has been linked to heart health, improved immune function and resistance to cancer, blood sugar regulation and thyroid function, as well as mood and mental health (including Seasonal Affective Disorder). With all of these roles it can play in the body, it is easy to see why we must address the high rate of deficiency in this vitamin.
Having sub-optimal vitamin D levels over a long period of time can lead to issues and disruptions in all of the systems mentioned above. Vitamin D deficiency also increases mortality, as an independent risk factor, so addressing deficiency is clearly important to address long-term health, but deserves attention in the short-term as well. If vitamin D is extremely low, especially during periods of growth such as childhood, one could develop conditions such as tetany or rickets. Tetany causes muscle twitching and spasms, while rickets causes softening and weakening of the bones, which can lead to problems with growth and even walking. Rickets is rarely seen in the developed world, as most milk is now fortified with it. However, inadequate intakes that are enough to prevent rickets, but not enough to promote optimal health, are very common. Getting too much vitamin D, on the other hand, can also cause health problems such as soft tissue calcification or excess calcium in the blood. Excessive vitamin D would typically be caused by over-supplementing, however, not from sunbathing too much.
Vitamin D plays a number of physiological roles, often acting as hormone to influence various systems and cellular functions in the body. Vitamin D is probably best known for its impact on bone health, as it is needed for proper absorption of calcium and balancing calcium and phosphorus levels. Besides supporting healthy bones and teeth, it also has been linked to heart health, improved immune function and resistance to cancer, blood sugar regulation and thyroid function, as well as mood and mental health (including Seasonal Affective Disorder). With all of these roles it can play in the body, it is easy to see why we must address the high rate of deficiency in this vitamin.
Having sub-optimal vitamin D levels over a long period of time can lead to issues and disruptions in all of the systems mentioned above. Vitamin D deficiency also increases mortality, as an independent risk factor, so addressing deficiency is clearly important to address long-term health, but deserves attention in the short-term as well. If vitamin D is extremely low, especially during periods of growth such as childhood, one could develop conditions such as tetany or rickets. Tetany causes muscle twitching and spasms, while rickets causes softening and weakening of the bones, which can lead to problems with growth and even walking. Rickets is rarely seen in the developed world, as most milk is now fortified with it. However, inadequate intakes that are enough to prevent rickets, but not enough to promote optimal health, are very common. Getting too much vitamin D, on the other hand, can also cause health problems such as soft tissue calcification or excess calcium in the blood. Excessive vitamin D would typically be caused by over-supplementing, however, not from sunbathing too much.
The Sunshine Vitamin
Vitamin D has gotten its nickname as "the sunshine vitamin" due to the fact that we can get a significant amount from sun exposure, as our bodies convert the UV light into this vitamin when it comes into contact with our skin. But it is just that easy? A little bit of sun and you get all the vitamin D you need? Well, it is a bit more complicated than that.
There are some special considerations when determining if you are able to get adequate vitamin D through sun exposure or if you may need to amend the sunshine with food and supplements. One of these is the timing and quality of sun exposure. For the optimal amount of sun for vitamin D synthesis, you would want as much skin exposed to the sun as possible during midday (around the noon hour). This would mean that if you were mostly clothed or if your sun exposure was early in the morning or later in the afternoon, you may not be optimizing your sun exposure for vitamin D. The amount of sun needed for optimal vitamin D synthesis depends on your skin tone and sun tolerance.
Those with lighter skin tones need less sunshine to synthesize vitamin D, while darker skin tones need more, as the melanin in the skin inhibits the conversion of UV rays to vitamin D. Lighter-skinned people can get adequate sun for vitamin D if they sunbathe or have some skin exposed, just up until they begin to turn pink. If you start to burn, you have overdone it, and in fact, have maxed out how much vitamin D you can make at that point. This could be 10-30 minutes, depending on how sun tolerant someone is. For darker-skinned people, they would likely need a much longer stint in direct sunlight, which could even be up to an hour or more, to synthesize adequate amounts of vitamin D in the skin.
One kicker with sun exposure, no matter the melanin content of the skin, is that time of year and latitude will affect the quality of sunlight for making vitamin D. For example, those in Northern climates during the winter time will absorb less vitamin D from the sun, even if they do get out in the sunshine midday, as the UVB rays are not as strong during the winter. Also, if you are in a colder climate, more of your body will be covered due to the weather, so less skin is exposed overall, decreasing the vitamin D synthesis potential at that time as well.
Besides melanin and clothing--especially dark clothing-- other barriers that block UV rays, thus preventing vitamin D synthesis in the skin, include: sunblock, shade, clouds, air pollution, and windows. So, if you had any hopes of throwing on sunblock and hitting the beach to soak up some vitamin D, you will need a new strategy. To balance the need for direct sunlight on the skin with the need to not burn, get your midday sun for a shorter amount of time, stopping before you start to get pink. Then, you can use some sort of sun protection such as shade, clothing, or a chemical-free sunblock to prevent burning if you would like to continue to enjoy the outdoors midday. Sitting in the window on a sunny day or sunbathing on a cloudy day won't cut it, either; finding other ways to get your vitamin D needs met may be necessary if you have limited access to midday sun on a regular basis, burn easily, or if you live in a Northern climate during the winter.
Vitamin D has gotten its nickname as "the sunshine vitamin" due to the fact that we can get a significant amount from sun exposure, as our bodies convert the UV light into this vitamin when it comes into contact with our skin. But it is just that easy? A little bit of sun and you get all the vitamin D you need? Well, it is a bit more complicated than that.
There are some special considerations when determining if you are able to get adequate vitamin D through sun exposure or if you may need to amend the sunshine with food and supplements. One of these is the timing and quality of sun exposure. For the optimal amount of sun for vitamin D synthesis, you would want as much skin exposed to the sun as possible during midday (around the noon hour). This would mean that if you were mostly clothed or if your sun exposure was early in the morning or later in the afternoon, you may not be optimizing your sun exposure for vitamin D. The amount of sun needed for optimal vitamin D synthesis depends on your skin tone and sun tolerance.
Those with lighter skin tones need less sunshine to synthesize vitamin D, while darker skin tones need more, as the melanin in the skin inhibits the conversion of UV rays to vitamin D. Lighter-skinned people can get adequate sun for vitamin D if they sunbathe or have some skin exposed, just up until they begin to turn pink. If you start to burn, you have overdone it, and in fact, have maxed out how much vitamin D you can make at that point. This could be 10-30 minutes, depending on how sun tolerant someone is. For darker-skinned people, they would likely need a much longer stint in direct sunlight, which could even be up to an hour or more, to synthesize adequate amounts of vitamin D in the skin.
One kicker with sun exposure, no matter the melanin content of the skin, is that time of year and latitude will affect the quality of sunlight for making vitamin D. For example, those in Northern climates during the winter time will absorb less vitamin D from the sun, even if they do get out in the sunshine midday, as the UVB rays are not as strong during the winter. Also, if you are in a colder climate, more of your body will be covered due to the weather, so less skin is exposed overall, decreasing the vitamin D synthesis potential at that time as well.
Besides melanin and clothing--especially dark clothing-- other barriers that block UV rays, thus preventing vitamin D synthesis in the skin, include: sunblock, shade, clouds, air pollution, and windows. So, if you had any hopes of throwing on sunblock and hitting the beach to soak up some vitamin D, you will need a new strategy. To balance the need for direct sunlight on the skin with the need to not burn, get your midday sun for a shorter amount of time, stopping before you start to get pink. Then, you can use some sort of sun protection such as shade, clothing, or a chemical-free sunblock to prevent burning if you would like to continue to enjoy the outdoors midday. Sitting in the window on a sunny day or sunbathing on a cloudy day won't cut it, either; finding other ways to get your vitamin D needs met may be necessary if you have limited access to midday sun on a regular basis, burn easily, or if you live in a Northern climate during the winter.
What about winter?
If those of us in Norther climates can't get enough sunlight in the colder months for adequate vitamin D synthesis, then what do we do? We would take a lesson from those who have lived in these areas for centuries, and turn to food. There are a few food sources of vitamin D3 (the more bioavailable form of vitamin D), which are all ancestral, animal-based foods. Having adequate fat in the diet is necessary for proper vitamin D absorption from food sources, so consuming a diet rich in unprocessed fats is a good place to start.
Animal foods have provided vitamin D to those in Northern, colder climates well before there were capsules available to buy at the store and it is time to consider these the superfoods that they really are.
Some of the best food sources of vitamin D3 include:
It is important to remember that the animals must be raised outdoors, with plenty of sun exposure themselves, for the food they provide to have adequate amounts of vitamin D. There are many foods that are enriched with vitamin D, such as almost all milk sold in the U.S., but obtaining as much of your vitamin D intake from food sources as you can is ideal.
If those of us in Norther climates can't get enough sunlight in the colder months for adequate vitamin D synthesis, then what do we do? We would take a lesson from those who have lived in these areas for centuries, and turn to food. There are a few food sources of vitamin D3 (the more bioavailable form of vitamin D), which are all ancestral, animal-based foods. Having adequate fat in the diet is necessary for proper vitamin D absorption from food sources, so consuming a diet rich in unprocessed fats is a good place to start.
Animal foods have provided vitamin D to those in Northern, colder climates well before there were capsules available to buy at the store and it is time to consider these the superfoods that they really are.
Some of the best food sources of vitamin D3 include:
- Wild-caught fish, such as sardines or salmon
- Pastured pork, especially the lard and fattier cuts
- Liver
- Pastured egg yolks
It is important to remember that the animals must be raised outdoors, with plenty of sun exposure themselves, for the food they provide to have adequate amounts of vitamin D. There are many foods that are enriched with vitamin D, such as almost all milk sold in the U.S., but obtaining as much of your vitamin D intake from food sources as you can is ideal.
Who is at risk for deficiencies?
As discussed above, there are huge amounts of the world's population that are deficient or insufficient in this essential vitamin. Though we can synthesize vitamin D from the sun and have multiple food sources available, this continues to be worldwide health issue, which some refer to as "pandemic" level. Some populations are more at-risk for this deficiency, however. Because the sun is once of our best sources, those with limited sun exposure are at a very high risk of deficiency, as well as those who would be unable to get adequate amounts from the diet, such as those consuming a modernized diet.
Here are some of those groups most at-risk:
As discussed above, there are huge amounts of the world's population that are deficient or insufficient in this essential vitamin. Though we can synthesize vitamin D from the sun and have multiple food sources available, this continues to be worldwide health issue, which some refer to as "pandemic" level. Some populations are more at-risk for this deficiency, however. Because the sun is once of our best sources, those with limited sun exposure are at a very high risk of deficiency, as well as those who would be unable to get adequate amounts from the diet, such as those consuming a modernized diet.
Here are some of those groups most at-risk:
- Those living in colder climates during the winter
- Those who work indoors or have a generally "indoor" lifestyle
- Those with darker skin tones or those with lighter skin tones who regularly wear sunblock
- Elderly people
- Infants
- Pregnant and/or breastfeeding women
- Those in religions who require covering the body, such as some Muslim populations (this is usually women, but not always)
- Those with food allergies or dietary restrictions that exclude the vitamin D-rich foods, such as vegans and vegetarians
- Those with digestive issues or liver disease that prevent absorption and storage of vitamin D
- Low income and/or malnourished populations
Do I need a supplement?
For those in any of the high-risk groups listed above, supplementation of vitamin D is often needed to have adequate levels in the body. With indoor lifestyles, diets rich in processed foods, and chronic health conditions afflicting so many, the modern way of living does not make it easy for almost anyone to get enough vitamin D through sun or food. Though supplements are frequently necessary, I do encourage starting with lifestyle modifications as much as possible and then supplementing if needed.
If you feel you are at-risk for low vitamin D, it is definitely worth getting labs drawn to determine your exact vitamin D status and supplementing as needed after that. The most common test for this is the 25(OH)D test (calcidiol), which optimally would fall between 30-50 ng/mL. There are other tests that can help determine your vitamin D status, and other factors that could cause an altered 25(OH)D result besides insufficient sun or dietary intake (such as chronic inflammation or inadequate calcium intake), but getting this drawn is a good place to start. Getting further assistance from your healthcare provider is, of course, part of the equation here as I am not giving you healthcare advice, just general information.
If you are deficient, as proven by labs, then supplementing may be necessary for you, as lifestyle and diet have likely not met your body's needs. When choosing a vitamin D supplement, no matter the dose, look for those labeled vitamin D3 for the best absorption. Choose those that come from natural sources, such as lanolin or cod liver, rather than synthetic sources. A vitamin D3 supplement with vitamin K2 added will also help with absorption, and these are becoming increasingly easy to find. Cod liver oil, either in liquid or capsules, also provides vitamin D in a food source, along with vitamin A and omega 3 fatty acids. Though this is a good choice for all of these reasons, the amount of vitamin D provided may vary by brand and processing method, so do some research before purchasing, especially if you need a higher dose of D3 due to a deficiency. If you are looking to consume a high dose of vitamin D3 (over 2000 IU) for whatever reason, then you should be getting your labs checked regularly by your doctor to avoid excessive vitamin D intake.
For those in any of the high-risk groups listed above, supplementation of vitamin D is often needed to have adequate levels in the body. With indoor lifestyles, diets rich in processed foods, and chronic health conditions afflicting so many, the modern way of living does not make it easy for almost anyone to get enough vitamin D through sun or food. Though supplements are frequently necessary, I do encourage starting with lifestyle modifications as much as possible and then supplementing if needed.
If you feel you are at-risk for low vitamin D, it is definitely worth getting labs drawn to determine your exact vitamin D status and supplementing as needed after that. The most common test for this is the 25(OH)D test (calcidiol), which optimally would fall between 30-50 ng/mL. There are other tests that can help determine your vitamin D status, and other factors that could cause an altered 25(OH)D result besides insufficient sun or dietary intake (such as chronic inflammation or inadequate calcium intake), but getting this drawn is a good place to start. Getting further assistance from your healthcare provider is, of course, part of the equation here as I am not giving you healthcare advice, just general information.
If you are deficient, as proven by labs, then supplementing may be necessary for you, as lifestyle and diet have likely not met your body's needs. When choosing a vitamin D supplement, no matter the dose, look for those labeled vitamin D3 for the best absorption. Choose those that come from natural sources, such as lanolin or cod liver, rather than synthetic sources. A vitamin D3 supplement with vitamin K2 added will also help with absorption, and these are becoming increasingly easy to find. Cod liver oil, either in liquid or capsules, also provides vitamin D in a food source, along with vitamin A and omega 3 fatty acids. Though this is a good choice for all of these reasons, the amount of vitamin D provided may vary by brand and processing method, so do some research before purchasing, especially if you need a higher dose of D3 due to a deficiency. If you are looking to consume a high dose of vitamin D3 (over 2000 IU) for whatever reason, then you should be getting your labs checked regularly by your doctor to avoid excessive vitamin D intake.
As we head into colder months, now is an essential time to shine some light on vitamin D in your life. Evaluate if you do (or even can) get enough from the sun these days, look at your intake of vitamin D-rich foods, and consider if getting labs drawn and adding a supplemental vitamin D3 source may be right for you. What better time to ensure you have the happiest and healthiest winter possible?
By far my favorite thing we grow in our garden are ground cherries. Also called cape gooseberry or husk cherry, are in the same family as tomatillos, and similarly have a husk encasing them as they grow. Once they are ripe, the ground cherries turn from light green to a rich yellow color. They will typically fall off of the vine and the husk will appear dry, being very easy to remove, much like a tomatillo.
Unlike the tomatillo, ground cherries are quite sweet and are perfect for turning into preserves or pie filling. While they are mostly sweet, these little nuggets of flavor have a bit of a savory quality to them, lending them well to roasting and adding to salsa, chutney or other savory sauces. They have a sweet flavor that, to me, tastes like vanilla, and they are wonderful either eaten raw as-is, or cooked and used in various dishes. I add a bit of vanilla to my preserves to complement those vanilla notes and I often add a bit of ginger as well for something different.
Unlike the tomatillo, ground cherries are quite sweet and are perfect for turning into preserves or pie filling. While they are mostly sweet, these little nuggets of flavor have a bit of a savory quality to them, lending them well to roasting and adding to salsa, chutney or other savory sauces. They have a sweet flavor that, to me, tastes like vanilla, and they are wonderful either eaten raw as-is, or cooked and used in various dishes. I add a bit of vanilla to my preserves to complement those vanilla notes and I often add a bit of ginger as well for something different.
This recipe makes just 1 1/2 pints, but can easily be multiplied if you have an overload of ground cherries from your garden or farmer's market haul. If you do double or triple this and want longer-term storage, I recommend turning this into freezer jam. I don't have instructions on canning for this recipe, so freezing it is the safest bet if you make more than you can use in a couple of weeks.
Ground Cherry Preserves with Vanilla
Makes 1 1/2 pints
4 cups de-husked ground cherries
1/3 cup sugar/sweetener of your choice
1/2 cup water
1/2 tsp sea salt
1 tsp vanilla extract
1 Tbs lemon juice
Optional add-in: 1" fresh ginger, finely minced or 1/4 cup chopped crystallized ginger
Directions:
1. Remove the husks from the ground cherries and rinse them to remove any dirt.
2. Place in a medium sauce pan and add the sugar, water and salt in the pan as well. If using ginger, add at this time. Turn to medium heat and bring to a boil.
3. Reduce the heat to low and let simmer until cooked down to about half of the original volume and the mixture becomes quite thick and jam-like. This should take about 30 minutes or so. While it simmers, stir frequently to prevent sticking or burning, and to help the ground cherries burst as they cook to release their stored juices.
4. Remove from the heat once thickened and stir in the vanilla and lemon juice. Let cool to room temperature before transferring to glass or other storage jars.
5. Refrigerate or freeze as desired. This will keep for 2-3 weeks in the fridge or several months in the freezer.
Makes 1 1/2 pints
4 cups de-husked ground cherries
1/3 cup sugar/sweetener of your choice
1/2 cup water
1/2 tsp sea salt
1 tsp vanilla extract
1 Tbs lemon juice
Optional add-in: 1" fresh ginger, finely minced or 1/4 cup chopped crystallized ginger
Directions:
1. Remove the husks from the ground cherries and rinse them to remove any dirt.
2. Place in a medium sauce pan and add the sugar, water and salt in the pan as well. If using ginger, add at this time. Turn to medium heat and bring to a boil.
3. Reduce the heat to low and let simmer until cooked down to about half of the original volume and the mixture becomes quite thick and jam-like. This should take about 30 minutes or so. While it simmers, stir frequently to prevent sticking or burning, and to help the ground cherries burst as they cook to release their stored juices.
4. Remove from the heat once thickened and stir in the vanilla and lemon juice. Let cool to room temperature before transferring to glass or other storage jars.
5. Refrigerate or freeze as desired. This will keep for 2-3 weeks in the fridge or several months in the freezer.
Is there anything better than coming in from swimming or playing outside in the summer and cooling off with a popsicle? Well, that certainly has been our jam in the last few weeks, and I have been loving it--swimming and popsicles may be the only things keeping me sane in the heat, to be honest. Of course, we are not going to buy those store-bought freezy pops full of corn syrup and food coloring (the ones I loved as a kid), but instead, I made a healthy version at home to satisfy our popsicle cravings.
The idea for the Watermelon Lemonade version of these homemade popsicles was a collaboration between the kiddo and myself (she was very proud!), and turned out not only to be delicious, but a super-hydrating recipe that is full of electrolytes in addition to delicious flavor. The watermelon provides potassium and the sea salt offers a bit of sodium, both helping to replenish us after sweating in the hot sun. If you use coconut water in lieu of water here, it adds even more electrolytes, including some magnesium as well.
I bought these DIY Flav-R-Ice/Otter Pop/ice pop bags online ( I got the Zipzicle brand), which are essentially long, skinny zip-top bags that you fill and freeze. I thought they were so cool, I just had to try them. These were so easy to use and made me reminisce about eating the neon-colored ones in my childhood, earning them bonus points. You should certainly try this recipe, but you can also fill these homemade popsicle molds with so many other combinations, such as pureed fruit and yogurt, other fruit/citrus combos like I made here, or even straight up coconut water, which turned out amazing! I may have to try some adult popsicles, too, with some iced coffee or cocktail versions...stay tuned for that!
I bought these DIY Flav-R-Ice/Otter Pop/ice pop bags online ( I got the Zipzicle brand), which are essentially long, skinny zip-top bags that you fill and freeze. I thought they were so cool, I just had to try them. These were so easy to use and made me reminisce about eating the neon-colored ones in my childhood, earning them bonus points. You should certainly try this recipe, but you can also fill these homemade popsicle molds with so many other combinations, such as pureed fruit and yogurt, other fruit/citrus combos like I made here, or even straight up coconut water, which turned out amazing! I may have to try some adult popsicles, too, with some iced coffee or cocktail versions...stay tuned for that!
This was so nice to have something homemade and healthy as a summertime treat, but was also great as a project to make with the kiddo. She even wanted to make a recipe card of our collaboration, which is about as sweet as can be! If your family is looking for a little project, I highly recommend giving this recipe a try--they will love to fill the little bags and see them change as they freeze over a few hours! Stay cool and hydrated, have fun, keep boredom at bay...what's not to love?
If you don't want to buy these ice pop-type of baggies, you can still totally make this recipe, just use any popsicle mold that you like. They also make silicone reusable versions of these ice pop molds if you prefer, although we washed and reused these zip-top versions a few times with no issues. Most popsicle molds hold much more volume, however, so you may want to double the recipe to make an entire batch if using a different type. Heck, you may want to double the recipe anyway, since these are likely to be eaten up quickly!
If you don't want to buy these ice pop-type of baggies, you can still totally make this recipe, just use any popsicle mold that you like. They also make silicone reusable versions of these ice pop molds if you prefer, although we washed and reused these zip-top versions a few times with no issues. Most popsicle molds hold much more volume, however, so you may want to double the recipe to make an entire batch if using a different type. Heck, you may want to double the recipe anyway, since these are likely to be eaten up quickly!
Healthy Watermelon-Lemonade Popsicles
Makes 6 Flav-R-Ice/Otter Pop-style popsicles
Ingredients:
Juice of 1 lemon
2 Tbs raw honey
1/2 cup water or coconut water
3 cups diced watermelon
1 big pinch of sea salt
Optional: a few sprigs of fresh mint or basil
Directions:
Place all ingredients in a blender and puree until smooth.
Pour into popsicle bags or molds up to the fill line. Be careful not to overfill, as the liquid expands as it freezes and can make the bag burst if overfilled (free science lesson involved!!). I used a small funnel to fill my bags, which made it a much easier, neater process, but is probably not a deal-breaker if you don't own one that fits in the bags.
Put into the freezer, letting them sit upright as they freeze, for about 3 hours or until they are completely frozen. Then, enjoy and be thankful it's summer!
Makes 6 Flav-R-Ice/Otter Pop-style popsicles
Ingredients:
Juice of 1 lemon
2 Tbs raw honey
1/2 cup water or coconut water
3 cups diced watermelon
1 big pinch of sea salt
Optional: a few sprigs of fresh mint or basil
Directions:
Place all ingredients in a blender and puree until smooth.
Pour into popsicle bags or molds up to the fill line. Be careful not to overfill, as the liquid expands as it freezes and can make the bag burst if overfilled (free science lesson involved!!). I used a small funnel to fill my bags, which made it a much easier, neater process, but is probably not a deal-breaker if you don't own one that fits in the bags.
Put into the freezer, letting them sit upright as they freeze, for about 3 hours or until they are completely frozen. Then, enjoy and be thankful it's summer!
Brine & Broth
Laura A. Poe, RD
I am a gut health-focused nutritionist and online health coach based in Southwest Wisconsin. My recipes and philosophies center around traditional, nutrient-dense foods that support robust gut health.
My goal is to provide you with simple and delicious recipes that fit into real life, and information for choosing healthful real foods. Enjoy!
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