Andrew’s Food Posts

April 19, 2021

To continue our love of oats here at IBDCoach, I’m starting my week off with a bowl of creamy steel-cut oat porridge. Packed with beta-glucans (a soluble fiber) and a low glycemic index (digesting slowly), oat porridge is simple to make in a large batch and dress up in different ways to keep it interesting all week, and can even be used in IBD-friendly pancake recipes!

This bowl has mashed banana stirred in for a creamy texture and is topped with dried cherries and fresh blueberries, strawberries, and kiwi, complete with a drizzle of maple syrup. Sometimes I’ll include other toppings like cashew butter, sheep yogurt, homemade jam, chia seed, coconut flakes, or cacao flakes. Spices like cinnamon and cardamom can add a little zest.

Very Basic Overnight Steel-Cut Oats (makes 4 servings)

Ingredients:

  • 4 cups water
  • 1 cup steel-cut oats
  • pinch of salt
  • Toppings (fresh fruit, dried fruit, nuts, coconut flakes, cacao, maple syrup, honey, nut butter, nut milk, etc)

In a 2-quart pot, bring water to a boil. Add in oats and salt and let simmer for 1 minute. Turn off heat, cover, and let sit overnight.

The next morning on the stovetop, reheat and stir until oatmeal begins to bubble. Continue until oats have desired chewy and creamy texture. Serve with desired toppings.

VARIATIONS:

  • Cook the oats in 3 cups of water and let sit overnight. The next morning, add 1 cup of nut milk for creamier, nuttier flavor.
  • Add 1 mashed banana while reheating for fluffy, creamy texture.
  • Add a dash of vanilla extract, cinnamon, cardamom, or other sweet-savory spice while the oats cook the previous night for more flavor.

April 12, 2021

Some dishes only improve the more you throw at them. Though on the outside, this waffle smorgasbord might appear to be the last concoction anyone with Inflammatory Bowel Disease would eat, inside it is packed with just the nutrition my gut needs!

The waffle itself uses gluten-free oat flour (as simple as grinding steel cut oats in my most basic, $20 blender), some almond milk, and baking soda, ghee, and eggs to hold it together. A drizzle of maple syrup, a dollop of sheep yogurt, some cut-up fruit (fiber and flavonoids!), and a sprinkling of homemade gluten-free granola and cacao shavings (more flavonoids!) makes this a well-rounded, hearty meal disguised as Sunday Brunch decadence.

April 5, 2021

Surprising us all, oyster mushrooms are still popping up in the Bay Area woods well into spring, and I’m certainly not complaining! This week I have a puréed onion soup topped with sautéed wild mushrooms. Soups are a major staple of my diet and are simple to make: a broth from leftover meat bones, vegetable ends, and/or mushrooms; whatever chopped vegetables I have on hand; spices to taste–the combinations are endless. Puréeing the soup means it’s forgiving to me accidentally forgetting and leaving it on the stove a little too long, and the texture is friendly to an inflamed IBD gut.

March 29, 2021

We’ve all heard that vegetables are an important part of a nutritious diet for people with Inflammatory Bowel Disease because they are a source of the soluble fiber that feeds the microbiome. But vegetables can also come with a lot of “roughage” (insoluble fiber) that can mechanically agitate the lining of an inflamed gastrointestinal tract, such as during a flare. Our solution? Treat the flaring gut with all the love and care you would an infant by feeding it soft, pureed food!

Vegetables like these skillets of tomatoes and onions get cooked down until they fall apart, then pureed with a hand blender for extra measure. This type of chemical and mechanical processing is doing so much of the digestive work for you, so your body can focus on absorbing the nutrients it needs. When you’re in a flare, your gut deserves this gentle approach!

March 22, 2021

One delicious meal that almost always agrees with my IBD is tacos. There are so many possible combinations of fillings, spices, and toppings that this simple combination never gets boring! This week: blue corn tortilla, chicken filling cooked with bell pepper, tomato, and onion, topped with shredded sheep pecorino cheese, a dash of hot sauce, and a sprinkle of lime juice and cilantro!

March 15, 2021

Spring has officially sprung where I’m at in Northern California, and I am taking every chance I’ve got to dine “do it yourself” al fresco, anywhere from my backyard to a picnic in a park! Thanks to Jaybird Food Production, I have plenty of food to keep me going. Today’s meal: a smorgasbord of lamb chop, fresh salad greens, a chickpea pancake with sheep yogurt to dip, and pickled beets and sauerkraut. Variety is the spice of life!

March 8, 2021

Eating for IBD isn’t always easy. That’s why we’ve partnered with Jaybird Food Productions, specializing in gourmet food for people with dietary restrictions, to develop yummy recipes to fill the bellies of IBDers like you and me!

We’ve all heard about the important anti-inflammatory properties of omega-3 fatty acids, and there’s nothing quite like getting those molecular components straight from the source of cold-water, fatty fish. But salmon isn’t the only option! Previous generations were onto something with the spoonfuls of cod liver oil… This week, we’re playing with salmon’s close cousin, trout, for a rich source of bio-available omega-3’s. Fish isn’t your thing? Throw a small spoonful of chia seeds in your smoothie for an easy, anti-inflammatory boost!

Recipes like this herb-rubbed seared trout nestled on a bed of roasted winter vegetables will soon be exclusively available to members of the IBDCoach Community.

March 1, 2021

Food can be a tricky thing for us with IBD. Once I find a meal that works for me, I (like many others) can have a tendency to go “all in” and eat a lot of the same thing day after day. Anything to reduce the cognitive burden of caring for our bellies, right?

However, much like I wouldn’t do the same series of weightlifting workouts every day, my gut needs cross training with a diversity of foods. Variety is the spice of life, as they say!

We hear a lot about the importance of fruits and vegetables, but less about the importance of many different fruits and vegetables. Every food has a different makeup of nutrition for our bodies and our gut microbes, and by maintaining diversity in our food, we can help our gut microbiota to grow more resilient to change.

On my plate today? Lambchop with roasted veggies, fennel-bean stew, lentil pasta with tomato sauce, and sunflower sprouts. Hope this inspires you to shake things up a little!

 

February 11, 2021

With Valentine’s Day around the corner, I’ve been thinking about how to give my gut some extra love! 😉💖 The best gift I can give my body and my microbes is a plate packed with fiber and omega-3’s. With this plate from Jaybird Food Productions, my belly is happier than ever!

Kelp noodles (like these from Sea Tangle Noodle Company) are a great alternative to grain-based noodles that are gluten-free and still substantial enough in texture to hold up in a stir fry. Combined with salmon, roasted vegetables, and a bean stew with fennel and onion, this plate has a well-rounded mix of foods pleasing to both my tongue and my microbiota.

Living with IBD doesn’t mean you can’t eat like a king!​

 

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)

Equipment:

– electric mixer
– mixing bowl
– 9x13 inch pan

Crust:

– 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.

Filling:

– 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 7, 2021

IBD Microbiome Garage Sale Part II — Brought to you by Jaybird Food Productions!

A plate full of pre- and probiotic foods to nourish the microbiotic tenants of my gut.

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! 
Almond Tart Crust:
1 cup oat flour
½ cup almond flour
3 Tbsp. coconut sugar
1 tsp. kosher salt
2 large egg yolks
½ cup coconut oil
  
Preheat oven to 350°. Whisk oat flour, almond flour, sugar, and salt in a medium bowl. Whisk egg yolks and 1 Tbsp. cold water in a small bowl. Add coconut oil to dry ingredients. Rub coconut oil into dry ingredients with your fingertips to create large, shaggy pieces of dough (the idea is to smash it into the flour, creating some pieces that are flat and thin and some that are large and irregular). Using a fork or your fingertips, toss egg yolk mixture into dough to combine. Knead dough in bowl with your hands until it starts to come together (it will still look a little dry; if it looks too dry and doesn’t come together, add 1–2 Tbsp. more water, but only if needed). Turn dough out onto a work surface and knead 1 or 2 more times. Divide dough in half, stack 1 piece on top of the other, then press down firmly to smash both dough pieces together. Repeat several times until dough is well combined and becomes slightly sticky. Press dough into bottom and 1″ up sides of a 9″ springform pan or a 9″ tart mold. Prick dough all over with a fork. Freeze until very firm, 20–30 minutes. Bake crust until deep golden brown all over, 35–40 minutes. Let cool.
  
Do Ahead: Crust can be baked 2 days ahead. Wrap very tightly with plastic and store at room temperature.
  
Pumpkin Filling:
3/4 cup coconut sugar
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground ginger
1 tsp teaspoon ground cinnamon
2 large eggs
15 ounce can canned pumpkin
12 ounce can coconut milk
  
Preheat oven to 350 degrees F.
In a large bowl beat the eggs and pumpkin together. In a separate bowl, combine the sugar, cinnamon, salt, ginger and cinnamon, and add to pumpkin mixture.
Gradually stir in the coconut milk. Carefully pour mixture into parbaked tart shell.
Bake for 40 to 50 minutes longer, or until the pie is set. Check for doneness by giving the pie a gentle wiggle. The center may jiggle just a tiny bit.
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 6, 2020: Who needs rice? Who said oats are only for breakfast? IBD friendly savory miso steel-cut oats with radishes, and green onions were on the menu for lunch yesterday. The eye takes the first bite and your colon’s microbiota takes the last – so keep em’ fed. Oats contain specific prebiotic fibers called Beta-glucans that can uniquely help keep our beneficial bacteria happy. This is what IBD remission looks like. Optionally you can top with salmon (sake) sashimi, a poached egg, of some wasabi and ginger. My collaboration with the talented Jaybird Food Production continues.
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.
September 18, 2020: I’ve been so busy with IBDCoach that I’ve partnered with Jaybird Food Production who has been cooking me some IBD-friendly gourmet meals. And soon we will be working to find all of our clients talented chefs to help them nourish their tummies with amazing IBD foods tailored to their dietary needs. So with this meal, given my intermittent fasting schedule, this will likely be my one big, protein and fiber rich, pre-workout and delicious meal today! Here is what’s on the plate: white bean and turkey stuffed bell peppers, miso-ginger glazed salmon with lemon, duck-egg fig salad topped with garden tomatoes, garlic green beans, and lastly sweet potato-oat gnocchi with home-made red sauce and fresh basil. My tummy feels amazing and I’m ready to take on the day. Food is medicine. Especially with IBD. 
August 18, 2020: Sometimes as a treat I get takeout delivered to my door.
August 18, 2020: Made a huge pot of morning veggie curry that we will be eating all week: fractal broccoli; cauliflower; red, yellow, and green bell peppers; rapini; zucchini; red cabbage; red onions; green beans; asparagus; brussels sprouts; carrots; and heirloom tomatoes. Just think of how happy my microbiome is. Each one of these veggies contributes a unique micronutrient profile and additionally, diversely feeds specific beneficial bacteria – helping to reduce inflammation and repair the intestinal lining. It is understood that the microbiome plays central roles in IBD as well as nearly all other health conditions. Start making your health a way of life. #IBD #IBDRemission #wayoflife
July 21, 2020: Late lunch – last night’s pesto veggies with heirlooms and sauerkraut, hummus with olive oil and a few shishito peppers and sprouts, foraged huckleberries and blackberries, and some symbiotic matcha. This was all just sitting in my fridge: prep time 3 mins.
July 13, 2020: We discovered a huge untouched patch of California wild mountain huckleberries right up the road from our house and this happened: sweet potato vanilla oat waffles with huckleberry syrup and some chocolate mint. Done. 😋
July 8, 2020: Lunch: homegrown plum sauce chicken vegetable stir fry with lemon, Korean kimchi and a jar of organic iced Japanese Gyokuro with a mint leaf. Prep time 12 mins. #ibdremission
July 8, 2020: I made this beautiful breakfast in 12 mins. What? Sauteed veggies in a little avocado oil, blueberries, sauerkraut, a perfect poached egg, and my favorite sweet potato-oat pancakes. This meal is full of soluble fiber, prebiotics, probiotics, antioxidants, and protein. How did I bust this out so fast? Well on Sunday evenings I spend about an hour on food prep. I cut up an enormous pot of veggies, make some pancake batter, and sometimes I might even pre-cook some organic chicken, lamb or salmon. This way I have all my ingredients ready to go, saving lots of time with meal prep. Mind you, I took a full 30 mins in my backyard to eat this, putting intention into every bite to be as respectful to my digestive system as possible. And as a result? I feel amazing, my gut feels solid and I’m ready to take on the day.
June 30, 2020: High fiber/high protein lentil pasta, organic marinara, two small pieces of flank steak, mini heirloom tomatoes and garden basil. And my go-to blueberry, avocado, cacao, banana smoothie.

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!

June 22nd, 2020: Last night’s homemade vegetable and wild salmon curry with homegrown basil and lemons – blueberry, avocado, banana puree – Korean kimchi – high EGCG Sencha green tea – under the beaming morning sun in my backyard = simultaneous whole sources of omega 3s, prebiotics, probiotics, antioxidants, anti-inflammatories, and vitamin D. This is what Crohn’s Disease remission looks like. Get there.
June 13th, 2020: The first taste of summer is in the air and nothing better than rainbow breakfast with the misses: banana, papaya, nectarine, loquats (from our tree), pear, and some insanely wonderful golden kiwi in addition to some easy up eggs with heirloom basil caprese. Not to mention some sencha green tea packed with EGCG (a catechin with quite a few studies that demonstrate benefit in IBD). Food is medicine. Get there.
June 11th, 2020: Sweet potato, oat, cinnamon, vanilla, blueberry pancakes. They contain about 100x more soluble fiber and nutritional value than normal pancakes, and the taste and texture are out of this world. While your friends eat pancakes that feed pathogenic bacteria, you can feed the good guys and feel amazing doing it. Everyone thinks that changing their diet to be more in-line with human biology is going to be so “restrictive.” Well, I have news: restriction creates opportunity. And I’ll take this opportunity every day of the week. YUM. 😋 #ibdremission

Sweet potato, water, oat flour, eggs, baking powder, ghee, blueberries, cinnamon, vanilla, salt. Done.

June 3rd, 2020: Not all forms of soluble fiber are created equal. When I’m in doubt I always turn to my tried-and-true blueberry, banana, avocado, cacao smoothie with a side dose of vitamin D in my backyard. This prebiotic, antioxidant-rich, gelatinous substance coats the inside of my gut with a nourishing energy source – feeding hungry enterocytes (gut cells) increasing their integrity, reducing permeability, and fighting inflammation. 😋🍌🍇🥑 #ibdremission
April 23rd, 2020: My favorite way to start my day: in the back yard with the birds and squirrels and a bowl of steel-cut oats topped with bananas, papaya, blueberries, kiwi, homemade almond milk and a dash of maple syrup. 😋 #fiber #ibd #microbiome #remission
March 25th, 2020: Quarantine Cantina: Bison tacos with avocado, home-made aioli, bell peppers, onions, kale, and organic pureed black beans with last night’s lamb bone broth. Gotta keep up the nutritious and delicious meals. Cost per plate: $5. #ibd #solublefiber #flattenthecurve #staythefuckhome
January 19, 2020: Sunday, early evening “brunch” among the Mendocino redwoods. Reheated mashed potato pancake with fresh-herb goat butter, deconstructed grass-fed lamb croquette, shallots, mini-onions, carrot, homegrown rapini, and some foraged chanterelles and hedgehogs from earlier in the day, fried egg with salsa, banana, and some Hawaiian papaya with “mock” seeds – actually some local huckleberries from a few months ago – and some lemon for a dash of extra acid. #realfood #solublefiber #organic #ibddiet

 

November 11th, 2019: From my Wife:

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”

September 20th, 2019: Tasting the autumn rainbow after a brief 20 hour fast. #remission
August 14th, 2019: Lunch – North beach deli style organic sammy on Austin Wilson‘s homemade extra fermented GF sourdough with a rare treat Olipop sparkling tonic & sliced honeycrisps.
August 14th, 2019: “the usual” prep = 10min / cost = $5
July 19th, 2019: This is what happens when the wifey visits for lunch.
July 16th, 2019: Ready to take on my day. Picked the blackberries on my morning run. 😉
July 7th, 2019: 🌻 Sunday visionary brunch with fellow science nerd Jessica Hodson. We’ve been discussing the future of healthcare, IBD, paradigms in science & society, and collaborative software for our program. Food: Caprese with goat cheese, poached eggs, wild blackberry smoothies.
June 26th, 2019: Welcome to my morning. #ibd#remission

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

Homemade matcha.

IBD supplements backed by the power of science.

Done. 

April 22nd, 2019: It’s springtime in Mendocino, California! Here was my breakfast at a dear friend’s cabin recently. Sheep yogurt, maple syrup, and some locally foraged frozen huckleberries from earlier in the season. Yum!