Andrew’s Food Posts
January 18, 2021
Guest visit by Amy Loftus
Howdy! It’s citrus season, y’all, and if your trees are anything like ours, you and your friends have more lemons than you know what to do with. I have two favorite tasks for lemons: ginger-lemonade and lemon squares.
Typical lemon squares get their rich yellow color from the egg yolk and lemon juice. Typical bleached and refined white baking sugar melts into clear syrup and so adds or detracts nothing from the golden hue. In my kitchen, however, if we’re going to eat sugar, I want the sugar to have a little more substance, so I usually substitute coconut sugar. If you’ve ever worked with coconut sugar, you know it’s a rich caramelized brown color, and that color absolutely dominates any baked good it comprises.
Our friends over at Endorfin Foods have outlined several reasons why coconut sugar is their preferred sweetener. Relevant to IBD, coconut sugar contains inulin, a prebiotic fiber, and many trace minerals that together make that sugar do some real work for you!
So while perhaps less appealing to the eye, my gluten-free Lemon-Coconut-Ghee Squares are the perfect sweet snack for Andrew that not only avoids harm to his gut, but perhaps even contributes to healing his IBD! I’ve also added some chia seed for some extra omega 3’s and to give the dessert some of the sticking power that the gluten in wheat flour usually provides.
Without further ado, I present: the gluten-free, Lemon-Coconut-Ghee Squares!
Lemon-Coconut-Ghee Squares (gluten-free) (Adapted from the Pioneer Woman)
– electric mixer
– mixing bowl
– 9x13 inch pan
– 1 cup oat flour
– 2/3 cup coconut flour
– 1/3 cup almond flour
– 3/8 cup (a heaping 1/4-cup) coconut sugar
– 1 Tbsp chia seed
– 1/4 tsp salt
– 1 cup ghee
Preheat the oven to 350°F. Mix together all of the flours, sugar, chia, and salt. With aggressive hand-mixing, a pastry cutter, or an electric mixer, cut in the ghee and mix until uniformly blended. Spread the crust in the 9x13-inch pan, pushing it up slightly against the edges.
Bake the crust in the oven for about 15 minutes, or until the edges are golden brown.
– 1 1/4 cup coconut sugar
– 1.5 Tbsp chia seed (4 tsp or so)
– 4 eggs
– Zest and juice of 4 medium lemons
While the crust is baking, zest the lemons (before you juice them) and mix together all of the ingredients just until uniformly combined. (Eggs don’t like to be overbeaten.) Like the Pioneer Woman, I forgot to measure the lemon juice before I mixed it in, but I am of the mind that a little extra lemon never hurt anyone. Our medium-sized Meyer lemons are bigger than golf balls but slightly smaller than baseballs and were VERY juicy.
Once the crust is out, give the filling one last good mix (sometimes the sugar sinks to the bottom) and pour over the crust. Pop back in the oven to bake for 20 minutes or so.
Let the squares cool on the counter for 10 minutes or so, then pop them in the fridge to chill completely (2 hours). Trust me, you will be disappointed if you try to have a square while they’re still hot!
If you feel so inclined, you can sift white powdered sugar on top after the squares cool, but that’s not my style.
January 1, 2021
2021 MICROBIOME GARAGE SALE: bringing balance to my gut ecosystem in the new year. This was yesterday’s early evening dinner basking in the winter sunshine (3:30 pm) before an intermittent fast into Earth’s next journey around our closest star.
Starting clockwise at 12pm:
- Incredible veggie broth miso soup (miso contains unique beneficial microbes and yeast that have anti-inflammatory effects in murine models on DSS-induced colitis)
- Organic microgreen salad: arugula, broccoli, cabbage, kale, kohlrabi, and radish sprouts (packed with micronutrients and antioxidants)
- Lemons from our tree (because they are delicious and packed with vitamin C, emerging evidence may indicate that vitamin C decrease gut permeability especially when consumed before exercise)
- Small organic, grass-fed, lamb chop (all fat trimmed off or eaten around – I eat mostly plant-based but for me, a little bit of animal protein helps feed my intensive exercise and surfing. Every IBDer’s body is different and meat may not be beneficial to everyone, but this is my own experience.)
- Organic and simple cashew spread with garlic, rosemary, and other herbs (packed with plant-based proteins, fibers, and fats)
- Red tomato hummus with tahini (tons of prebiotic fiber in chickpeas)
- Beet-ginger-cabbage sauerkraut and Korean kimchi (packed with probiotics that feed and colonize the microbiome in a superior fashion to capsule-based probiotics)
- Wild blueberries, raspberries, and locally-foraged huckleberries packed with pigments, flavonoids, and anthocyanins that serve as both powerful antiinflammatories and also prebiotics.
In 2021, start eating like your life (and your microbes) depend on it!
November 9, 2020 Curious what happened to my early season mushroom find yesterday? Lentil pasta with a white wine, oyster, ghee-butter reduction sauce. Topped with chili flakes, rosemary, pecorino, and truffle salt. It was gourmet af.
October 15, 2020 It’s never too early for PIE. This one is made with coconut milk oats, and incredible anti-inflammatory spices including turmeric. And guess what? It’s the best pumpkin pie I’ve ever had. Gluten, and dairy – sorry today we just don’t need you. Pie made by my friend Jaybird Food Production. Check out the recipe below!
October 10, 2020 Had an incredible dinner and deep discussion with our IBDCoach nutritionist Dr. Ali Arjomand. We talked about a bold vision for IBD, human health, and beyond and the tangible steps we will be taking in 2021 to make dreams into realities. On the menu was a new original dish I created: pesto lentil pasta with baby broccoli, red onion, home-grown tomatoes, a piece of pan seared wild salmon with a ghost chili sheep-pesto cream sauce, lemon and fresh basil. Definitely one of my favorite dishes that I can’t wait to make again.
October 9,2020 I just can’t get enough of this miso-oat porridge with dates, pickled radish, honey, and celery greens from the fabulous Jaybird Food Production. Prebiotics, probiotics and protein for the win. #ibdremission
October 2, 2020: This has been what’s on the menu this week from Jaybird Food Productions. It’s so interesting because when I speak with most of you for the first time you are most likely gearing up to eat bland and monotonous food in order to control your IBD. My message to my new clients is this: get ready to eat the best food of your life. This week’s menu: homemade hummus, lamb-chops with red lentils and spicy sprouts, roasted winter veggies, and my absolutely favorite: double chocolate paleo cupcakes. Of course I’ve been eating lots of other plant foods and smoothies – as well as not eating later in the evening.
September 26, 2020: Before I was diagnosed with IBD I used to order two taco supremes and a side of refried beans at taco bell 🔔 – it was a childhood favorite. I generally didn’t feel all that good after and undoubtedly my way of eating contributed to the development of IBD. Although its been years since I’ve stepped into a taco bell location, the fond memories of the eating experience have stayed. So here is my healthy adaptation: organic free range bison in an organic corn shell (corn only for remission), organic lettuce and homegrown tomatoes with a side of organic beans mixed with onions and bone broth. It taste about 💯x better than I remember.
There is easily 50+ grams of protein and 20+ grams of fiber in this meal from both plants and animals.
I’ve started more intensely engaging in strength training again, and getting enough protein is tricky business in IBD. I personally don’t believe in protein powders albeit rare circumstances – I think all of our protein and calories should come from whole food sources. And yet, some of you will undoubtedly freak-out by the two modest pieces flank steak on the plate, and I think this is the first time I’ve posted about eating red meat. There are reasons to avoid eating too much red meat or animal products in IBD, especially given the high concentration of sulfur-containing amino acids which can lead to the over productions of hydrogen sulfide, however, in moderation animal protein is exceptionally nutrient-dense and high in protein.
Lentil pasta is near-orders-of-magnitude higher in fiber and protein than normal pasta and along with my go-to-blueberry-avo-bananna smoothie there is more than enough fiber in this meal to feed my butyrate producers.
And did I mention its freaking delicious?
The whole idea that you have to eat bland, tasteless food to keep inflammation down is certainly not true.
Get back to the kitchen and get cookin’, your body and tastebuds will thank you!
Sweet potato, water, oat flour, eggs, baking powder, ghee, blueberries, cinnamon, vanilla, salt. Done.
“Andrew Kornfeld is a food god.
Egg baked in an avocado half sprinkled with prosciutto and doused in (somehow dairy-free) hollandaise, with tomato and basil and dope balsamic vinegar… On Austin ‘s gluten free sourdough magic.
And some mythical blueberry/banana/cacao smoothie what-have-you…
And it’s IBD-friendly? Hellooo Sunday 🌞 I’m spoiled rotton”
Cost: <$8 Time: <12 mins
Breakfast – Point Reyes farm fried egg on grindstone GF bread, avocado, heirloom tomato caprese with Sonoma goat cheese and basil from our garden, banana, and strawberries
Kale smoothie – kale, spinach, pineapple, almond butter, apple, almond milk(made Sunday for the week, 10 mins)
Blueberry smoothie – blueberries, goat kiefer, banana, avocado, unsweetened cocoa, apple, almond milk (made Sunday for the week, 10 mins)
Turmeric tonic (courtesy of Amy!) – Tumeric, ginger, lemon, black pepper, filtered water
IBD supplements backed by the power of science.