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  • Home
    • About Me >
      • My Story
      • My Training
      • Testimonials
  • Blog
  • Healing
    • Private Consults
    • Group Programs and Workshops >
      • 7-Day Gut Reboot!
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    • Gift Certificates
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    • Fermented Foodies!
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#5 of 5 Unique Gut-Supportive Recipes for the Holidays!

23/12/2019

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A gut-supportive and dairy-free seasonal favourite that will warm your heart! 

However, note that as with a true egg nog, this recipe does use RAW eggs. So do not offer this drink to anyone who is immune-compromised and use the freshest eggs possible (a local source is best).
​Makes 1.5 litres.
​Coconut Kefir Eggnog 
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  • 3 cups Coconut Milk
  • 1 cup Coconut (or Dairy) Kefir
  • 4 Egg yolks
  • 1-3 tablespoon Maple Syrup (to taste)
  • 1/4 cup Rum
  • 1 teaspoon Almond extract
  • Dash Nutmeg



​Place all the ingredients, minus the nutmeg, into a blender and process on high for 15-30

seconds. Transfer to a glass vessel such as a 1 or 2 Litre mason jar and cover. Chill for at least 2
hours. To serve, pour the eggnog into classes and sprinkle with nutmeg.

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#4 of 5 Unique Gut-Supportive Recipes for the Holidays

23/12/2019

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This is a traditional chocolate cake recipe with a fermented twist! 

I know it seems strange to have sauerkraut in a cake, but it’s amazing 
and a great way to get the benefits of probiotic kraut into your guests. (Yes, studies show that even cooked/dead bacteria still help us) (No, your guests won’t know there is kraut in it!)

Make this even more digestible by using a sprouted flour.
Chocolate Sauerkraut Cake with Kefir Icing 
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  • 1/4 cup butter
  • 3/4 cup organic sugar
  • 2 eggs
  • 1/2 tsp vanilla
  • 1 cup unbleached AP flour or 1/2 cup all-purpose mixed with 1/2 cup whole spelt
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1/4 cup cocoa
  • 1 cup sauerkraut, drained & rinsed with water
  • 1/2 cup water
  • 1/2 tsp cinnamon or chili powder (optional)
Preheat the oven to 325 degrees F. Grease and flour an 8 x 8 inch pan or grease the sides and line
the bottom with parchment paper. Put the butter and the sugar in a mixer bowl and beat until
the butter is soft. Add the eggs and the vanilla. In another bowl, mix the flour, baking powder,
baking soda, sea salt, and cocoa together. Meanwhile, rinse the sauerkraut with water and drain.
Place the sauerkraut in a food processor or blender and puree – you may use half the water to
help the sauerkraut puree. Add the flour-cocoa mixture to the butter mixture and gradually add
the rest of the water. Add the sauerkraut and mix. Be sure to scrape the side of the bowl so it is
mixed completely. Add the batter to the cake pan. Bake at 325 for 30-35 minutes. Remove from
the oven. The cake is ready to come out of the oven when you touch it lightly with your fingers
and it springs back. Let it sit for five minutes. Go around the edge with a palette knife to loosen
the cake from the pan. Turn upside down on a wire rack. Let cool. Cut into pieces and place each
piece on a plate. Drizzle with Chocolate or Plain Kefir Glaze.

Chocolate Kefir Icing
1/3 cup semi-sweet chocolate chips 
1/4 cup milk kefir
1/2 tsp pure vanilla extract or 3 drops of peppermint essential oil (optional)

Place chocolate chips in the top of a double boiler over low heat. Stir until melted. Remove from
heat. When chocolate is still warm, but not hot, add the kefir and stir until well combined. Wait
until the cake has cooled before dribbling the glaze back and forth across the cake.
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#3 of 5 Unique Gut-Supportive Recipes for the Holidays!

22/12/2019

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All kefir lovers, pay attention! This recipe makes the best soft cheese ever, so make LOTS because it will go fast!
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The last three ingredients are optional, depending on what you are making, since you can use this cheese to make other foods or condiments like:
- salad dressings,
- dips,
- spreads,

- icing/frosting, or
- even to thicken up your Coconut Kefir Eggnog!

You'll need to start making kefir two days in advance - one to ferment the milk, then at least 6 hours to hang it. Then its  just an easy couple steps to make the soft cheese into what ever you like!

Kefir Cream Cheese (to die for)
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​Makes half to one cup depending on the fat content in your milk.

• One litre finished milk kefir
• Cheesecloth or nut bag
• Pinch of sea salt (optional)
• One garlic clove, crushed (optional)
• A handful of fresh chopped dill, or 3/4 tsp dried (optional).

Over a bowl, pour your finished kefir through a cheesecloth or nut bag.
Tie up the bag so the kefir can continue to drain into the bowl for a few hours or overnight. You will be left with a clear whey liquid in the bowl (useful for starting other ferments) and a creamy curdy cheese inside the cheesecloth.
Scrape the cheese into a 250ml jar, add the salt, crushed garlic and dill, and stir well.
​You can consume immediately but it will taste better if you refrigerate it for at least 24 hr.

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#2 of 5 Unique Gut-Supportive Recipes for the Holidays!

20/12/2019

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Take your usual holiday Cranberry Sauce to a new level! Here's one of the best local lowbush cranberry sauces EVER! 

It is not as sweet as a traditional stovetop sauce but it is packed with flavor and compliments grouse, turkey or chicken. I promise your guests will be wow’ed by it! Makes a 500ml jar.
​Wild Cranberry Chutney 
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  • 1 cup Low Bush Cranberries
  • 1 Orange, well-scrubbed
  • ¼ tsp  Sea Salt
  • ½ cup Organic Raisins
  • 1 chunk Organic Candied Ginger, chopped OR
  • 1 tsp Grated Gingerroot and ½ tsp Cane Sugar Crystals

Clean and wash your cranberries, then use a knife or food processor to lightly chop them. Transfer to a bowl.
Mix in the salt and let the brine develop while you zest and segment your orange.
Remove the membranes and any pith then chop up the sections into chunks.
Now mix all the ingredients together and transfer to a clean 500 ml mason jar.
Press down firmly and use a weight to keep the ferment submerged under the brine. 
Ferment for 5-7 days, checking on Day 4 and 5 for flavour.
Store in the fridge, it will keep for at least a month… but mine never lasts that long!

Enjoy both the taste and the reaction of your guests :)

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#1 of 5 Unique Gut-Supportive Recipes for the Holidays!

17/12/2019

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Need something unique to serve at your next Christmas dinner party? 

For the next week, I'm going to share five of my own favourite recipes that I serve at this time of year. Not only are they delicious, but they get people thinking about how tasty food can also be good medicine! 


​Each recipe is packed full of immune-supporting nutrients to help keep your loved ones healthy through the party season, and lots of probiotics to nurture their "inner garden" and support good digestion during the feast! ​
RECIPE #1: Start today!
Spruce Tip Kombucha by Katherine Belisle RHN

What a great way to SPRUCE up your usual kombucha for a festive Noel celebration!
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1 litre Finished kombucha tea
5 Dried rosehips
10 Dried spruce tips
½ teaspoon Orange Rind, grated
I tablespoon Maple syrup or honey

​Place the ingredients in the finished kombucha and allow to ferment again for a day or two at room temperature. This lets the flavours mingle! Then refrigerate until needed.

Best served within 2-3 days, so time accordingly
NOTE: If you are new to fermenting and interested in learning how to make kombucha, come join our free Fermented Foodies community group online here.  Just make a quick post what you'd like help with, and someone will be HAPPY to get you started! 

This recipe makes just over a litre, and I'd recommend at least 2L for a party. Keep it tightly capped until its time to serve to maintain the fizz. ​This kombucha is also a great substitute for alcohol since its festive and interesting, and looks great in a wine glass.  Enjoy!
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The Final Tip to Keep Your Gut Happy During Busy Times

12/12/2019

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It’s time for the final tip on how to keep your gut happy through crisis or busy/stressful times.

And I know you’re busy NOW, so I’ll keep this really short!  Let's look at what we've covered so far:
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So let's talk about the that last tip… Why take Vitamin B Complex and Vitamin C daily?

Here’s why.
  • Simply, the complex of B-vitamins are necessary for many vital body functions, especially digestion, and they easily become depleted under stress. They work synergistically so they need to be taken as a group of B's, and they work best with Vitamin C which is also a powerful antioxidant.​
  • Vitamin C is naturally highest in our adrenal glands, and research shows it is also depleted under stress.  Vitamin C reduces the levels of stress hormones in our blood as well as other typical indicators of physical and emotional stress so it's a real ally during hard times!
Note: THIS IS NOT AN EXHAUSTIVE LIST! These suggestions just happen to be the most effective and simple steps you can take to protect and support your gut health. Plus, they are managable because they don’t require any challenging or dramatic changes to your daily life.

When you can practice slowing down and relaxing at mealtimes, take these 3 supplements, and consume fermented foods daily – you are off to a very good start in supporting digestion and your overall health and resilience.
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​You may notice I didn’t talk about DIET much. That’s okay. We’ll get to that later… after Christmas!
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BUT If you need more help now,.. 

...or if you'd like to offer some real relief to someone you care about with food/gut problems...

I have gift certificates available here that you can request for you, or to give help to the one you love. Click on the link for information.


Hurry though, I can only take a limited number of new clients and the discount ends December 24.

Happy holidaying!
Katherine


PS Remember you can always join our It Takes Guts Community for daily support and guidance!

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Foods NOT to Avoid for a Happy Gut This Season

5/12/2019

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We’re moving into the Christmas season and times are getting b.u.s.y! Right?

So let's keep up with how to keep your gut healthy and happy for the season, even if you've got some stressful situations that are messing with your best efforts.
​Hopefully, you’ve been taking my advice so far and working on:
1.      Chewing more,
2.      Taking enzymes with your meals and
3.     Relaxing more and practicing gratitude at meal time.

These practices GREATLY improve digestion even when stressed or busy, so good for you!
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What next?
  
Now we focus on FOODS TO EAT - and NOT what to avoid - as that is just a minefield for stress, especially during the holiday season. So, let’s not go there today!

Here are two powerful foods to focus on to build and maintain a healthy gut through crisis:
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Sauerkraut! Here’s why:
  • It is an excellent source of good bacteria and prebiotic fibre.   
  • Phytochemicals in cabbage are more bioavailable and protect against carcinogens.
  • Enzymes found in sauerkraut help strengthen digestion and heal ulcers.
  • Rich in L-glutamine which supports healing of the intestinal lining, and is also a good source of vitamin C, which is found in every cell of the body.
  • It’s also affordable and easy to make, and cabbage is available year round!

Start with a small amount and work up to 1/4-1/2 cup a day. Try this recipe as a delicious way to add kraut to your smoothie! (Yes, it actually tastes great!)
Milk Kefir! Here’s why:

  • Contains over 32 strains of good bacteria and yeast, more than in a probiotic supplement.
  • Helps convert the tryptophan in milk to serotonin -  makes you happier.
  • ​When made with dairy, contains GOS, an prebiotic for the brain and nervous system.
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  • ​Inhibits candida albicans, regulates inflammation, helps with acne and eczema, lowers triglycerides and cholesterol, stabilizes blood sugar, is antimicrobial, supports the immune system and has anti-tumour properties.
  • Can be made with coconut milk and still retain most of the benefits!

Start with a small amount and work up to 1/4 to 1/2 cup per day. Try this recipe as a delicious way substitute for dessert coffee!
Look, its not just me, many studies show that rebalancing our gut microbiome leads to positive changes in our brain chemistry. (Like in this study)

That affects how you think and feel (ie. calmer) and that affects how well you digest.

Do you see how it all connects?
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The steps I am sharing with you are simple, yet effective, because they engage the parasympathetic nervous system (ie. you're relaxed) so that digestion is fully activated, and they provide the necessary "team support" (aka. prebiotics and probiotics).

Stay tuned for the final step I took to keep my gut happy during crisis. It’s another easy one, but one you cannot afford to miss.

With love for your gut,
Katherine

DO YOU ALREADY EAT sauerkraut and kefir? What are your favorite recipes? Feel free to comment below or come join us in the Fermented Foodies Culture Club where we share live cultures , recipes and knowledge.

Get support and tips to heal and maintain good gut health in our private It Takes Guts Community!
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    Author

    Hi, I'm Katanne - Nutritionist and Gut Health Specialist. My talent and passion is helping busy people like you to finally enjoy food and life again!! By resolving painful and annoying digestive issues,  we then have energy and enthusiam for our life and being the best version of ourself!
    ​As a busy, do-too-much, everyone-else-comes-first type of person, I learned the hard way that this kind of stress compromises both gut and health. It took ten years to perfect a healing approach that is less about food and more about how we live with our stress.... stress that impacts our digestion, and stress that we often bring on ourselves. We all need efficient and effective solutions that we can integrate into our busy lives, so let me find you some simple solutions to bring enjoyment back to your eating and living!

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It Takes Guts Nutrition
Katanne Belisle RHN​
Gut Health Specialist
Whitehorse, YT, CAN

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 "I was plagued by a myriad of digestive and inflammatory issues and after months of discomfort I was fortunate enough to meet Katanne.  Her insight, intuition, knowledge and caring attention has made it possible for me to heal and thrive with a new understanding of the food I eat.  I am now healthier, happier and have more energy than I have had in quite some time. "  ~ Steve T. 
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