Super Simple Zucchini Patties!! 

Vegan friendly, Gluten-free, Dairy-free and full of protein packed black beans, these patties are full of nutrients and a great meal for breakfast, lunch and dinner! They are also cooked with turmeric which with its anti-inflammatory properties, makes this a perfect food for those struggling with arthritis or other inflammatory conditions. My favorite way to eat these are in lettuce wraps! Grab a collard green leaf, spread your favorite hummus (spicy or garlic are amazing!), then layer sauteed vegetables and of course the zucchini patties!!! Simply delicious. Enjoy!! 

Zucchini Burgers

 Ingredients:

1.      1 cup shredded Zucchini

2.      1 cup Black Beans (preferably soaked and boiled yourself, but if you do choose canned, opt for organic - low sodium version rinsed and drained)

3.      6 tablespoons Ground chia seed

4.      ½ teaspoon spice ie tumeric, cajun, dash of cayenne, garlic and Himalayan salt

5.       Coconut oil for grilling 

 Directions:

1.      In a medium bowl add all ingredients

2.      Mash together with a fork

3.      Let it sit to let the chia gel everything together for at least 15 minutes

4.      Grill until golden on each side (you may need to grease up the grill or the burgers to prevent sticking)

5.      Serve with Lettuce "buns" and Enjoy!!

This thanksgiving I decided to bake something unconventional rather than a traditional pie. The verdict? A nutrient dense treat, with simple, minimal, healthy and hypoallergenic ingredients. 

So here it is! Coconut-Lemon Squares! 

Enjoy!

With Gratitude, 

-Gut Instincts

Thanksgiving - A Time of Reflection and Good Eats! 


Many cultures have been fermenting their foods for centuries as a means of preservation and with the wisdom and understanding of the wide range of health benefits that they provide to the body. Did you know that 99% of your genetic material within your body is not technically yours, but belongs to the trillions of bacteria cells that lay within us? Indeed, our microbiome or the collection of bacterial cells within the body, are said to outnumber your own cells around 10 to 1, with around 4 pounds of bacteria in your gut alone! To learn more about our microbiome and why it is absolutely essential that we protect it, check out my previous post on "The Gut-Brain Axis - Our Incredible Microbiome".

Fermented foods such as sauerkraut is an abundant and powerful source of beneficial bacteria that can strengthen and heal the digestive process, boosting the immune system, subsiding cravings, improving mood and assisting you in your weight loss efforts!! Ever been told to take a probiotic? Sauerkraut is similar in that it provides you with good healthy bacteria. However, the struggle that I face with a lot of health promotion is that a lot of what we need to maintain health (ie. organic produce) seems to be really a luxury of the privileged. This is what I love about sauerkraut. It is so inexpensive. All you need is two ingredients and you have yourself probiotics for months on end. This opens the doors of possibilities for those who are struggling financially, especially when probiotics can range up to 60$ for most brands at 30 capsules! That can add up quick for anyone. 


Eating fermented foods such as sauerkraut, kombucha, fermented coconut kafir etc., have several addition benefits as they are... 

• An all natural, non synthetic source that often contains more strains of bacteria than the store bought probiotic. 
  
• Minimal ingredients, particularly if you've made them yourself. 
• They contain pre-digested nutrients which allows for easy absorption. 
• Encourage a healthy stomach acid level
  

This week I had the pleasure of spending the day making sauerkraut with my soul sister Jerri Johns, who's passion for holistic and alternative modalities has inspired me to dig deeper when it comes to being an informed consumer. This thanksgiving, I am really reflecting on my gratitude for my friendships, and Jerri is one friend who I truly can say has profoundly influenced my life as well as my practice. This post is a huge thank you for being my teacher :).

Jerri is an expert in fermented foods in terms of how to prepare them, quality sourcing and the research behind their benefits. To get in touch with Jerri email me at gutinstinctsnutrition@gmail.com for further information!


Ingredients:

• Literally just 2-3 organic cabbages and 3 tbsp of sea salt. 
  

Directions: 

• Core two organic cabbages and shred them in a food processor or chop them into fine slices. Make sure to keep 2 large cabbage leaves to the side for later use.