- Preheat the oven to 210°C.
- Slice the spaghetti squash into 1 1/2 inch thick rings and scoop out the seeds and ribbing. Make sure that you have an extra-sharp knife to cut through the tough squash. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.
- Do not waste the seeds, they are super delicious! Clean the seeds under the running water. Dry and spread on a tray. While you are cooking your spaghetti squash you can also roast the seeds in the oven for 10-15 minutes.
- Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes. Roast for 40-50 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm. The time will vary depending on the size of your squash. I also find that the timing can vary from squash to squash. So it is best to observe after 40 minutes and check with a help of fork if it is soft enough or not. But if you are making it for the first time, keep in mind that it shouldn’t be super soft otherwise will loose its consistency.
- Once time is up, remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.
- Pour the sauces you want, I made marinara, cashew bechamel and basil pesto sauce, sprinkled some hemp parmesan and topped with pickled red onion.
- Preheat the oven to 220°C and line a large baking sheet with parchment paper. Then set aside.
- Carefully unroll the thawed puff pastry. Use a 3-inch, round cookie cutter to cut out each of the pastries, then take a slightly smaller 2 ¾ inch cookie cutter of another shape and press it softly into the centre of the first circle. Place the pastries onto the lined baking sheets. I made 6 pastries.
- In a medium pot, bring the 2/3 cup of canned coconut milk to a simmer. Meanwhile, fill a glass or bowl with 1/3 cup of water and add the tapioca and a pinch of turmeric. Whisk well until well combined and no lumps. Pour the tapioca water slurry into the pot, stirring constantly with a whisk. Then add the agave and tonka and let the custard simmer for about 1 minute, stirring frequently. Turn off the heat, set the saucepan aside
- In a small bowl, mix vegan egg wash mixture. Brush each pastry with the egg wash. Place a round weight in the holes of pastry.
- Transfer to the prepared baking sheet and bake on the lowest rack for around 17 minutes, or until golden brown. Then remove the weight.
- Whisk your custard well until no lumps, if you need transfer it to a blender or with an immersion blender, mix well until smooth. Then add 1 tbsp to the center of each pastry.
- Then add around 1 tbsp of the rosehip marmalade on the top of custard.. Optionally, add around 2 tsp of jam and sprinkle each with a little coconut sugar.
- Meanwhile make your cashew frosting and pipe on the pastry. Sprinkle some freeze dried lingonberry powder if desired.
In Sweden, February is the month for celebrating Semla – A cardamom flavored Swedish bun. It is also known as Fettisdagen” (Fat Tuesday) in February/March. But Semlor (plural for semla in Swedish) are starting to pop up in the bakeries at the beginning of January.
There is also porridge version of this fat bun called Semmelgröt. It is a warming breakfast dish with a flavour of cardamom served with warm almond milk, whipped coconut cream, almond butter and chopped or sliced almonds on the top. Semmelgröt is truly wonderful for cold winter days to bring some comfort to your way.
serves 1
Ingredients
1/2 cup rolled oats
1 1/2 cup water or almond milk
1 tbsp maple syrup
2 tsp dried raisins
1 tsp ground cardamom
1/4 tsp pink Himalayan salt
For Serving
1/4 cup warm almond milk
1/4 cup coconut cream
2-3 tbsp almond butter
2 tbsp toasted sliced almonds
Instructions
1. Place the oats, cardamom, raisins and salt to the pot. Add the water or plant based milk (oat, pea or almond milk recommended) of your choice.
2. Cook the oats until they are soften enough and the texture has thickened. Stir occasionally during the cooking process.
3. Meanwhile heat the almond milk for the topping in a separate bowl on low heat.
4. In a pan, on low-medium heat toast your almonds, keep your eye on them since they are tend to burn easily.
5. Transfer your porridge to a plate or bowl. Add the almond butter and the whipped coconut cream. Sprinkle some toasted almonds on top.
6. Pour the warm almond milk over the porridge, dust some extra cardamom if you like. Serve immediately.
On Shrove Tuesday, known as Fat Tuesday (‘Fettisdagen’) in Sweden and semlor (plural for semla) is hugely common all around the country. To eat it like local, start with the lid. Use it to scoop up some of the gooey contents. Go on with the rest of the bun.
Those who follow me know how much I love raw semla, but I don’t like the classic bread-like version. This year I wanted to try something different and made gluten-free version with healthy flours. For me, it was better than the classic as we did not eat the doughy middle part of the semla and use its crispy edges as a way to hold the almond paste cream together.
Since I shared it on Instagram, many of you asked for the recipe, I am sharing it below for those who want to try it.
In classic version it is filled with almond paste and topped with whipped coconut cream, I also added rosehip marmalade as an elevated kick.
Serves: 6 buns
INGREDIENTS
Dry Ingredients
10 g instant yeast
120 g almond flour
80 g buckwheat flour
18 g tapioca flour
1 tbsp (8g) psyllium husk powder (some psyllium powders might be lighter on the weight, in this case consider as gram.)
1 tsp ground cardamom
A pinch of pink himalayan salt
Wet Ingredients
190 ml almond or oat milk
35 g coconut oil melted
55 g agave (or coconut nectar, maple, any other liquid sweetener you prefer)
Almond Filling
55g (4 pcs) date paste (make puree in the food processor or cut with a sharp knife into small pieces, then mash with the fork)
100 g almond butter
1 tbsp (15 ml) agave (you can also use maple or coconut nectar. Coconut nectar is my favourite sweetener but since it is not easy to find every country, I simply recommend agave. You can also use other sweetener such as concentrated apple water)
1 tbsp (15 ml) almond oil ( this ingredient is optional and only recommended if you almond butter is not runny enough.)
1/4 tsp pink Himalayan salt + a pinch
Filling 2 (optional)
1 cup rosehip marmalade (or any fruit marmalade you prefer) – (You can use read-to-use one or to make it, simply cook on the stove with the sweetener. For 1 cup fruits use 1/2 cup agave or coconut sugar)
Cream
1 can full fat coconut cream whipped ( use only thick part on the top)
INSTRUCTIONS
1. In a bowl, mix all dry ingredients expect yeast, and set aside.
2. Place the yeast in a bowl. Heat almond milk at 37 C in a saucepan. Pour the almond milk over the yeast and stir until it dissolves. Then add the wet ingredients and stir.
3. Add the dry ingredients to the bun and mix together to form a dough.
4. Let the dough rest for approx. 30 minutes. The most important thing is to allow ample time for the buns to rise. Since you will probably be making these in a cooler February kitchen (on the semla week in Sweden), leave plenty of time for the buns to rise. Keep in mind that they will rise but won’t double since gluten-free.
5. Set the oven to 180 C.
6. Divide the dough into 6 pieces. As the dough is quite sticky, it is easiest to roll the buns by first dipping each piece of dough in a little buckwheat flour. Using your palm, press each ball of dough against the table and roll in circles until the bun is smooth and shiny, as if you are massaging it. Cup your hand around the bun without too much pressure and swirl it around in a circling motion to shape it into a round ball.
7. Cover with a tea towel and leave to rise for 30 minutes.
8. Bake in the middle of the oven for approx. 16-20 minutes. The classic semla which contains require only 10-12 minutes baking time but the gluten-free version is a bit different. They will start to bake after 15 minutes. Then keep your eye on the dough and after 15 minutes with a help of chopstick check if they are cooked inside. I find mine dough well cooked around 18-19 minutes. But it may change depending on the oven you have. Also keep in mind that since it is gluten-free you may feel a little bit wetness in the middle of dough but at the end of cooking time, this is totally ok. You will also scoop out the middle parts.
9. Allow the buns to cool down for 20-30 minutes.
10. Cut off the tops and cut into triangle with a sharp knife.
11. Using a teaspoon, remove the holes of the dough. Do not waste the middle parts, you can bake them in the oven and turn into gluten-free bread crumbs to use later.
12. In a bowl mix almond filling ingredients. Spread 1 tablespoon almond paste in the hole of semla. Continue with 1 tbsp reship marmalade on the top if you are going to add jam layer as well.
13. Transfer thick fat part of coconut cream in a pastry bag with classic star tip or wilton 2D nozzle as I did . Pipe the cream on the top.
14. Finally put the lid on the top of cream. Using a small tea strainer or duster if you have, dust some finely ground coconut milk powder or coconut flour. Since I don’t use confectionery sugar, I prefer that way. Feel free to use which way suits you the best. Enjoy!
Spaghetti squash is also known as vegetable marrow or noodle squash – A nutritious winter vegetable that offers lots of fibre, rich in beta-carotene and folate. Vitamin C and vitamin B6 are also important vitamins found in spaghetti squash. Due to its low calorie content and high fiber content, it may aid weight loss and digestive health. Regular spaghetti contains on average about 200 calories and 42 grams of carbohydrates per serving (60g). However, spaghetti squash contains only 70 calories and around 17 carbohydrates per serving. A serving of spaghetti squash is about 120 g, and one spaghetti squash serves 4-5 people depending on size.
Tip for making the perfect spaghetti squash: Cut them into rings! When you cut the squash into rings, as opposed to just slicing it down the middle, you work with the strands, not against them, since the spaghetti squash strands run horizontally, in a circle, inside of the squash. When you follow this method you will never get soggy squash anymore, just make sure you don’t cook longer than needed.
The exact cooking time will vary depending on the heat of your oven and the size of your squash.
HOW TO?
Danish pastry (Wienerbrød) is a multilayered, laminated sweet pastry in the viennoiserie tradition. The inspiration for them came from a trip a Danish baker took to Vienna back in the 19th century. Like other viennoiserie products, such as croissants, Danish pastries are a variant of puff pastry. The traditional Danish pastry is highly recognized work in Denmark and it’s almost a whole culture of itself.
Ingredients
600 g gluten-free puff pastry
1 cup rosehip marmalade (or peach, apricot jam)
1 cup cashew frosting (recipe from GOURMET RAW CAKEBOOK) add 1 tbsp freeze dried raspberry for flavour and color if desired.
Vegan egg wash
4 tbsp almond milk to brush
1 tbsp olive oil
1 tbsp coconut oil melted
1 tsp agave or maple
1 1/2 tbsp coconut sugar
Custard
200 ml full fat coconut milk
30 g agave or maple
25 to 30 g tapioca flour
1/4 tsp turmeric
1 tbsp lemon zest
1/4 ground tsp tonka beans or vanilla
For topping
Freeze dried lingonberry powder or raspberry powder
Melted chocolate re-shaped in small rounds (optional)
Instructions
This post is sponsored by lankilde og søn – the maker of high quality danish and nordic flags
What are Nootropics (Cognitive Enhancers)?
Nootropics, also known as “smart drugs” consist of medicinal substances that can be natural or synthetic, and improves human thinking, learning, and memory.
Many nootropics, namely L-Tyrosine, Rhodiola Rosea, L-Theanine, and Citicoline can increase dopamine levels and boost brain function.
They are designed to target these neurotransmitters, which play a crucial role in transmitting signals between nerve cells. By modulating the levels of key neurotransmitters such as dopamine, acetylcholine, and serotonin, nootropics can have a profound impact on cognitive function.
Are nootropics healthy?
It depends on the source of the substance, dosage and one’s current background.
Nootropics helps to mask fatigue, procrastination or boredom, but according to researches they don’t make people more intelligent in the long term since their effects only last as long as the substance remains in the body.
Are nootropics illegal?
Many nootropics are legal and generally safe to use.
They are classified as dietary supplements, which are regulated as foods.
Caffeine is also a nootropics that can enhance brain performance and attention momenteraly.
How quickly do nootropics work?
Time to effectiveness depends on the particular nootropic. Some work rather quickly as early as 20-30 minutes, while others need time to build up in the body over the course of several days to weeks in order to reach optimal concentrations.
Can I use nootropics everyday?
It depends. Some naturally-derived nootropics such as Ginkgo biloba can be used every day without unwanted side effects and most individuals won’t develop a tolerance. In contrast, other nootropics may lose their effectiveness over time unless the dosage is continually increased. Do your research before deciding to use a nootropic in the long term.
What nootropics increase Alpha Brain waves?
L-theanine significantly increases activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness.
Green tea and oolong teas have amino acid L-theanine, but it also can be found in supplement form. Although L-theanine has also been identified in some mushrooms, tea is the primary naturally occurring source of L-theanine.
What are Alpha Brain waves?
Alpha waves are at the center of your brainwave spectrum, between 8-12 Hz. They are responsible for relaxation, increased learning , memory, concentration, production of serotonin.
When your brain is operating at the alpha frequency, you’re able to absorb new information with ease and you’re significantly more creative and productive.
How much L-theanine should I use?
Several studies have shown that taking 200 mg of L-theanine has a calming effect, without causing drowsiness.
Taking even just 50 mg — the amount found in roughly two cups of brewed tea — has been found to increase alpha-waves in the brain, which are linked to creativity.
It is also said that L-theanine is even more effective when taken with caffeine. For this reason, they’re often used together in performance-enhancing supplements.
What is Brahmi?
It is classified as nootropics. Brahmi aka bacopa monnieri contains active compounds called bacosides, which protect your brain from oxidative stress and improve signaling in your hippocampus, an area of your brain in which memories are processed.
You don’t feel the effects of brahmi immediately. 300‒600 mg dosage should be taken for several months for maximum benefit.
What is Rhodiola Rosea?
Rhodiola rosea is a both nootropic and adaptogen, a natural herb that may help your body adapt to periods of high stress and reduce associated mental fatigue.
Taking small daily doses of Rhodiola rosea has been shown to reduce mental fatigue and increase feelings of well-being.
Ashwagandha is the most effective at promoting relaxation and calming stress and anxiety, whereas Rhodiola Rosea is fantastic for increasing energy levels, moods and mental performance. Rhodiola Rosea is the supplement for you if your goal is to improve energy and mood.
What is Panax Ginseng?
Panax ginseng is purported to enhance longevity, promote cognitive functions, and alleviate fatigue.
Dosage: Taking a single dose of 200–400 mg of Panax ginseng has been shown to reduce brain fatigue and significantly improve performance on difficult tasks like mental math problems.
What is the difference between Panax ginseng and Ashwagandha?
Both plants have adaptogenic properties; ashwagandha is more calming and Panax ginseng is more stimulating. Traditionally, Panax ginseng is for short-term use; ashwagandha can potentially be used for longer periods.
What is the difference between Rhodiola Rosea and Ashwagandha?
Ashwagandha is the most effective at promoting relaxation and calming stress and anxiety, whereas Rhodiola Rosea is fantastic for increasing energy levels, moods and mental performance. Rhodiola Rosea is the supplement for you if your goal is to improve energy and mood.
What is the difference between L-theanine and Ashwagandha?
If you’re looking for a supplement that can also help to increase muscle strength and endurance, ashwagandha may be a better choice for you. On the other hand, if you’re looking for a supplement that can help to improve sleep quality or focus and alertness, L-theanine along with caffeine may be a better fit.
What is GABA?
Gamma-aminobutyric acid (GABA) is a neurotransmitter, a chemical messenger in your brain. It slows down your brain by blocking specific signals in your central nervous system (your brain and spinal cord). GABA is known for producing a calming effect.
Does GABA have same effects with Ashwagandha?
Traditionally, GABA has been viewed as a sleep-inducing neurotransmitter of which the most sleep-promoting populations are GABAergic. Ashwagandha is an annual evergreen shrub that has been widely studied for its adaptogenic properties.
Gaba vs L-theanine?
While GABA and L-theanine have both been shown to promote relaxation, there are some differences between the two supplements. Efficacy: Taking L-theanine for anxiety might be beneficial over GABA because L-theanine can promote relaxation without causing the drowsiness that GABA supplements tend to. They also can be combined together.
For this reason, it’s best to play it safe and not use GABA if you are pregnant or breastfeeding. Interactions. Not enough is known about how GABA may interact with drugs, foods, or other herbs and supplements, but use with caution if taking with blood pressure medications. It is also recommended to see a medical expert before taking supplements.
What is Guarana?
Guarana (Paullinia cupana) is a species of climbing plant native to the Amazon that is known as an antioxidant, traditional medicinal, and an effective stimulant since it contains caffeine.
A typical dose is 75 mg of guarana extract (approximately 12% caffeine) administered as a tablet. Guarana should not be used in persons with cardiovascular disease, who are pregnant or breastfeeding, have chronic headaches, diabetes, insomnia, mental disorders, stomach ulcers, or are taking theophylline.
What is Eleuthero? (aka Siberian Ginseng)
This plant is mostly used in traditional medicines as an adaptogen, a compound that helps the body better handle and adapt to stress. Eleuthero is also a nootropic, acts as a stimulant, increasing nervous system function.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9415189/
https://en.wikipedia.org/wiki/Nootropic
https://pubmed.ncbi.nlm.nih.gov/28899506/
https://pubmed.ncbi.nlm.nih.gov/18006208/
https://pubmed.ncbi.nlm.nih.gov/18296328/
https://pubmed.ncbi.nlm.nih.gov/15898709/
https://pubmed.ncbi.nlm.nih.gov/12404571/
https://pubmed.ncbi.nlm.nih.gov/10839
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9007714/#:~:text=Traditionally%2C%20GABA%20has%20been%20viewed,studied%20for%20its%20adaptogenic%20properties.
Common chicory (Cichorium intybus) is also known as blue daisy and blue dandelion. Chicory root has been used for centuries for culinary and medicinal purposes also as a coffee alternative. It is naturally caffeine-free, so it makes an excellent coffee substitute if you’re looking to reduce your caffeine intake.
Raw chicory root starts a little bitter, but roasting it brings out a coffee-like nuttiness with slightly bittersweet notes. But still has slightly earthy notes, therefore it is not pleasant to drink for everyone. Today chicory commonly blended with some other ingredients such as cacao, coffee, and some spices. This makes it easier to consume.
The consumption of chicory increases feeling of fullness and reduces overeating.
Chicory contains Manganese and Vitamin B6, both of which are needed for the formation of neurotransmitters in the brain and thus, it helps improve brain health.
Manganese is a trace mineral that is essential to our bodies in small amounts. Because we cannot make it, we must obtain it in food or supplements. Manganese helps the body form connective tissue, bones and blood clotting factors.
Vitamin B6 helps maintain a normal amount of this amino acid in your blood. It means a stronger immune system.
Chicory root is also a great source of inulin, a type of prebiotic fiber that has been shown to help manage blood sugar levels and support weight loss and improve gut health.
People with allergies to ragweed, birch pollen, marigolds, daisies, and related plants may experience an allergic reaction to chicory. If you have allergies, see a health care provider before drinking chicory coffee. Furthermore, research is limited on the safety and potential side effects of chicory root for those who are pregnant.
Sources:
https://en.wikipedia.org/wiki/Chicory
https://www.hsph.harvard.edu/nutritionsource/manganese/
https://pubmed.ncbi.nlm.nih.gov/26500686/
https://www.healthline.com/nutrition/chicory-coffee#nutrition
WHAT ARE AMINO ACIDS?
Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in our bodies.
Our bodies need 9 essential amino acids for vital processes such as building proteins, hormones, and neurotransmitters.
There are 9 essential amino acids that perform important role in our body are isoleucine, leucine, histidine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
They’re involved in many processes, including tissue growth, energy production, immune function, and nutrient absorption.
ROLES OF 9 ESSENTIAL AMINO ACIDS IN OUR BODY AND PLANT BASED SOURCES
Phenylalanine: It helps to create other amino acids such as tyrosine, used to help produce neurotransmitters such as dopamine. It is also a precursor for hormones in the thyroid, regulating your metabolism. It also helps develop other important brain chemicals and aid in the regulation of adrenaline. Plant based nuts that contains phenylalanine are almonds, pistachios, macadamia nuts, cashews, walnuts. Seeds are pumpkin seeds, squash seeds, hemp seeds, sunflower seeds. Nut butters: peanut butter, almond butter, cashew butter. Legumes: lentils, chickpeas, black beans, kidney beans.
As Phe is an essential amino acid, having inadequate phenylalanine leads to growth restriction, microcephaly, and developmental problems. It may also cause eczema, fatigue, and memory problems in adults.
Valine: helps stimulate muscle growth and regeneration. Some of plant based valine sources are asparagus, sweet potatoes, spinach, mushrooms, green peas, soy beans, lentils, cauliflower, broccoli. Deficiency of this amino acid valine may cause insomnia and reduced mental function.
Threonine: plays a role in fat metabolism and immune function. Threonine is largely found in peoples’ brains and spines, namely, the central nervous system. It changes into glycine in the body, this chemical helps in the production of collagen, elastin, and muscle tissue. When glycine is combined with methionine amino acid, it helps in the prevention of liver failure and the processing of fatty acids. Threonine is easily found in various soy products such as soya beans and nuts like almonds and pistachios. Kidney beans, lentils, chia seeds, flax seeds are also good sources for Threonine. If you have a Threonine deficiency specifically, you may suffer from digestive issues, increased liver fat, mental fogginess, and other problems.
Lysine: plays important roles in protein synthesis, calcium, iron and zinc absorption, and the production of hormones and enzymes. Also important for energy production and immune function. Lysine functions in the body by helping to produce a variety of enzymes, antibodies, and hormones. It is also very important for the creation of collagen in the body. We use Vimergy’s L-lysine product as a plant based collagen. It is a trusted brand recommended by Medical Medium. Vimergy’s products are naturally free of soy and gluten. They are also made without unnecessary additives or preservatives and are vegan friendly. Common plant based lysine sources are pistachios, cashews, lentils, edamame, chickpea, black bean, buckwheat, amaranth, macadamia nuts, kidney beans, soy beans. Low protein diet and lysine-deficient diet reduce growth and bone metabolism. The impact of low protein diet could be related to the lysine deficiency, which have an impact on the calcium intestinal absorption and on collagen synthesis. As a result you may experience fatigue, nausea and dizziness.
Tryptophan: It is must-have for serotonin production – known as the happy hormone, serotonin plays a crucial role in regulating mood and also in promoting feelings of wellbeing and positivity, also regulates our appetite, sleep, and mood.
Plant-based sources of tryptophan include leafy greens, sunflower seeds, watercress, soybeans (one cup of soy beans contain 535mg of Tryptophan), oat bran (Containing 315 mg (113% RDA) of tryptophan per cup), pumpkin seeds ( 1 cup (or 129 g), you’ll get 0.74 g of Tryptophan), mushrooms, broccoli, and peas.
Greens like spinach are high in tryptophan, at 80 mg per ounce. Potatoes also contain 80 mg of tryptophan per ounce. Additionally sea veggies like kelp, seaweed, and spirulina are all fantastic sources of tryptophan. These veggies contain about 3 percent of your daily tryptophan requirement.
Deficiency of the amino acid tryptophan is believed to account for the symptoms associated with Hartnup disease. Tryptophan is essential for the creation (synthesis) of nicotinamide, which is also supplemented through nutrition as a vitamin (also known as vitamin B3).
Research also suggests getting more probiotics in your diet may increase tryptophan in your blood, helping more of it reach your brain. You can take probiotic supplements or eat probiotic-rich foods, such as plant based yogurts and fermented foods such as kimchi.
Methionine: Helps to tissue growth and the absorption of zinc and selenium, and vital minerals. It is responsible for helping the bodys’ detoxification and metabolism. Its role in the body is to help remove heavy metals such as mercury and lead from our bodies. Sulfur traces found in this amino acid operate as an antioxidant, protecting cells from harm of free radicals. Common plant based methionine sources are soy beans, adzuki beans, chickpeas, butterbeans, fava, prunes, figs, apricots, raisins, gojiberries, wild rice, teff, Brazil nuts, pinto beans, mung beans, basmati rice, spelt, wheat, coconut, hazelnuts, pecans, walnuts, cashews, almonds, chia, pumpkin seeds, flaxseeds, hemp seeds, sesame seeds.
Methionine deficiency can decrease the activities of antioxidant enzymes such as Superoxide dismutase (SOD), catalase (Cat), and the glutathione (GSH) system all serve to protect against the toxic effects of oxidants. The mitochondria, where many oxidation-related chemicals such as MDA exist, would be damaged, resulting in their release into the cytoplasm due to membrane collapse.
Leucine: helps muscle repair, regulate blood sugar levels, stimulates wound healing, and produces growth hormones. It is arguably the most important amino acid as it helps to build muscle mass by helping activate a pathway responsible for protein synthesis. Plant based leucine sources are soy beans, brown rice, lentils, Brazil nuts, peanuts, cashews, pinto beans, black beans, sesame seeds, pumpkin seeds, edamame. Persistently low leucine levels can result in decreased appetite, poor feeding, lethargy, poor growth, weight loss, skin rashes, hair loss, and desquamation.
Isoleucine: It is amino acid for immune function, muscle metabolism, energy regulation and the production of haemoglobin. It has also been found to help in the formation of blood clots. Common plant based isoleucine sources are found in legumes, seeds and grains such as oats, hemps, lentils, flaxseeds, chia, barley, wheat, beans, rice, and some nuts such as sunflower seeds, almonds. Isoleucine deficiency is most common in older people and can lead to the weakening and wasting of muscle, and tremors.
Histidine: Our body uses this amino acid to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function, and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells. Common plant based histidine sources are usually nut based such as pumpkin seeds, quinoa, tempeh, tofu, buckwheats, chickpeas, lentils, peanuts, sunflower seeds, hazelnuts, almonds, sesame seeds, pine nuts, walnuts. Low histidine levels have been associated with rheumatoid arthritis or a deficiency of the B vitamin folic acid. Salicylates (aspirin-like compounds) and steroids can also decrease histidine levels.
Sources:
https://pubmed.ncbi.nlm.nih.gov/32496725/
https://pubmed.ncbi.nlm.nih.gov/26805875/
https://pubchem.ncbi.nlm.nih.gov/compound/5962
https://pubchem.ncbi.nlm.nih.gov/compound/6305
https://pubchem.ncbi.nlm.nih.gov/compound/L-phenylalanine
https://pubchem.ncbi.nlm.nih.gov/compound/L-threonine
https://pubchem.ncbi.nlm.nih.gov/compound/L-methionine
https://pubchem.ncbi.nlm.nih.gov/compound/L-leucine
https://pubchem.ncbi.nlm.nih.gov/compound/l-isoleucine
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/#:~:text=Foods%20such%20as%20beans%20and,foods%20%5B14%2C%2046%5D.
https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201709/l-tryptophan-and-5-hydroxytryptophan-in-mental-health#:~:text=The%20amino%20acids%205%2Dhydroxytryptophan,a%20more%20pronounced%20antidepressant%20effect.
https://rarediseases.org/rare-diseases/hartnup-disease/#:~:text=Deficiency%20of%20the%20amino%20acid,also%20known%20as%20vitamin%20B3).
https://www.ncbi.nlm.nih.gov/books/NBK1504/#:~:text=As%20Phe%20is%20an%20essential,has%20not%20been%20systematically%20studied.
https://pubmed.ncbi.nlm.nih.gov/6631535/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696218/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6818847/#:~:text=Low%20protein%20diet%20and%20lysine%2Ddeficient%20diet%20reduce%20growth%20and,absorption%20and%20on%20collagen%20synthesis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284872/#:~:text=However%2C%20histidine%20deficiency%20induces%20a,histidine%20for%20ruminants%20%5B4%5D.
Seasoning pumpkin purée with spices is a surefire way to improve the flavor. Pumpkin works wonders with the basil and subtle flavors of pine nuts along with full of bold flavours coming from birds eye chili and coriander, can be served with plant based meat alternatives and common base ingredients can be oats, rice or pasta.
serves 3
Ingredients
250 g tempeh
1 cup rice + 1 1/4 cup water
1 chili pepper sliced to serve
Tempeh marination
1 cup water
2 tbsp tamari
1 tbsp agave
1 tbsp grated ginger
For the pumpkin curry
200 g pumpkin cubed
2 tbsp olive oil
1 onion chopped
3 chili pepper
4 garlic cloves
1 cup water
1 tsp ground coriander
1 tsp himalayan salt
For the pesto
50 g basil
2 tbsp olive oil
1 tbsp lemon juice
1/4 cup pine nuts or cashews
3 garlic cloves minced
1/2 tsp himalayan salt
Instructions
1. In a deep container, mix marination ingredients. Cut your tempeh into cubes. Add into marination liquid. Let it sit in the fridge overnight.
2. Place all pumpkin curry ingredients except water in a pot, cook on medium heat for 2-3 minutes until gets colour. Then add the water and cook until pumpkins absorb water content and soft enough. Transfer mixture in a blender, blend until smooth. Transfer back to the pot.
3. Place tempeh along with marination liquid in a pan, cook until all water evaporates, then slightly fry all sides of tempeh on the pan.
4. Cook your rice according to package instructions.
5. To make pesto, pulse the pine nuts or cashews, salt, lemon juice, and garlic in a small food processor until they’re finely chopped. Add the basil and pulse again. Next, drizzle in the olive oil with the food processor blade still running. Transfer mixture in a small pan, heat for 2-3 minutes.
6. Pour pumpkin sauce over the tempeh and stir together to coat.
7. Serve your rice along with pumpkin coated tempeh, basil pesto and hot chili pepper on top.
What is L- Plantarum 299v (DSM 9843)
Lactobacillus Plantarum is a probiotic that helps to promote bacterial diversity within the gut microbiota which contributes to a healthier gut.
Is it safe to use L-Plantarum?
Yes. According to NLM, L. plantarum 299v is safe for human consumption and does not confer antibiotic resistance. It survives the harsh conditions of the human gastrointestinal tract, adheres to mannose residues on the intestinal epithelial cells and has in some cases been re-isolated more than ten days after administration ceased.
Can you reduce IBS symptoms with L.Plantarum?
Most probiotics used in IBS treatment fall under two main groups: Lactobacillus and Bifidobacterium. These probiotics are thought to assist the digestive system. Among other functions, they may strengthen the intestinal barrier, assist the immune system in removing harmful bacteria, and break down nutrients.
According to NLM, previous study has shown that 4 weeks of treatment with Lactobacillus Plantarum improved symptoms such as pain and flatulence in IBS patients and these effects continued for 1 year.
What is gut?
The gut is accepted as today second brain which is home to 100 trillion microorganisms, also known as the ‘microbiota’ , and gut health affects your overall health. This means that you are what you eat, but you are also the metabolites that live in your gut and produce the substances you need for emotional balance, energy level, and disease prevention. 70% of the immune system is located in the gut, where diverse bacteria is best. The gut’s primary function is the digestion, absorption of nutrient, the excretion of waste and protection against pathogens.
How Can We Improve the Gut Microbiome?
Eat a diverse range of plant based foods: This can lead to a diverse microbiome, which is an indicator of good gut health. In particular, legumes, beans and fruit contain lots of fiber and can promote the growth of healthy bacterias.
Incorporate fermented foods to your diet: Fermented foods such as cultured plant based yogurt, sauerkraut and kimchi all contain healthy bacteria, mainly Lactobacilli.
Incorporate prebiotic foods to your diet: Prebiotics are a type of fiber that stimulates the growth of healthy bacteria. Prebiotic-rich foods include artichokes, chicory, asparagus, oats, bananas, pears, quince and apples.
Eat foods rich in polyphenols: Polyphenols are plant compounds found in green tea, chokeberries, elderberry, cherries, blueberries, strawberries, plums, peaches, oranges, red onion, red grapes, cranberries, cloves, black and green olives, spinch, broccolli, flaxseeds, avocado, dark chocolate and whole grains. They are broken down by the microbiome to stimulate healthy bacterial growth.
However, cooking for a longer time caused more severe damage, resulting in a 73% decrease in the total polyphenol content.
Eliminate processed foods: Quit sugar, processed all types of food and animal based proteins. They may mess with your microbes.
Avoid antibiotics as much as possible: The antibiotic cannot recognize the difference between good gut bacteria and bad bacteria therefore they kill everything. If you take antibiotics for a legitimate reason, then make sure that you support your gut with probiotic supplements.
Have an active life and hit the gym: The microbiomes of physically active people are more healthy and diverse. Even just walking for 30-40 minutes a day could really impact your gut health, and help these little microbes continue to make sure that your stress levels are managed and your mental health stays intact.
Self care time: Say ‘no’ more often, do meditation, mindfulness and physical exercises. Establishing balance in your life will support your mental and emotional health and optimize your gut and overall health. Stress can negatively affect your microbiome and you need a healthy microbiome to manage help you manage your stressors.
If you are not sure whether you are taking enough probiotics from the food or not, consider taking probiotic supplement: Probiotic supplements are live bacteria that may help restore the gut to a healthy state after dysbiosis. They do this by reseeding it with healthy microbes.
Most importantly a healthy, low stress lifestyle with an emphasis on sleep, exercise, and plant-based foods is the best way to support good gut bacteria.
Sources:
https://pubmed.ncbi.nlm.nih.gov/22912552/
https://pubmed.ncbi.nlm.nih.gov/32917221/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528021/#:~:text=The%20normal%20gut%20microbiota%20imparts,immunomodulation%2C%20and%20protection%20against%20pathogens.
https://pubmed.ncbi.nlm.nih.gov/27110483/
https://pubmed.ncbi.nlm.nih.gov/17217568/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156030/#:~:text=However%2C%20cooking%20for%20a%20longer,total%20polyphenol%20content%20%5B68%5D.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419998/
https://pubmed.ncbi.nlm.nih.gov/34365915/#:~:text=on%20iron%20status.-,L.,ten%20days%20after%20administration%20ceased.
https://www.health.harvard.edu/blog/probiotics-even-inactive-ones-may-relieve-ibs-symptoms-2020062220303#:~:text=Most%20probiotics%20used%20in%20IBS,bacteria%2C%20and%20break%20down%20nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155061/#:~:text=Previous%20study%20has%20shown%20that,only%20in%20the%20treated%20group.