Andrew’s Food Posts

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. ๐Ÿ˜‹

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.ย #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:ย 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.
Iโ€™ve started more intensely engaging in strength training again, and getting enough protein is tricky business in IBD. I personally donโ€™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 Iโ€™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 nightโ€™s homemade vegetable and wild salmon curry with homegrown basil and lemons โ€“ blueberry, avocado, banana puree โ€“ Korean kimchi โ€“ high EGCG Sencha green tea โ€“ 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 Crohnโ€™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 โ€œrestrictive.โ€ Well, I have news: restriction creates opportunity. And Iโ€™ll take this opportunity every day of the week. YUM. ๐Ÿ˜‹ #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. ๐Ÿ˜‹๐ŸŒ๐Ÿ‡๐Ÿฅ‘ #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. ๐Ÿ˜‹ #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 โ€œbrunchโ€ 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 โ€œmockโ€ 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 ๐ŸŒž 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. ๐Ÿ˜‰
July 7th, 2019: ๐ŸŒป 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.


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!