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)
- 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.
- 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.
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.
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!
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!
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!
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.
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!
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!
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!
– 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.
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.
- 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!
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.