Tag: prebiotics

Paleo Falafel Recipe

Paleo Falafel Recipe

This Paleo Falafel Recipe is not your typical falafel recipe. Typically falafel is made with chickpeas but to keep this recipe paleo I used purple cabbage instead. How this Recipe came to be… I’m not one to share stories before my recipe posts (I like 

Prebiotic Apple Ginger Chia Seed Pudding (gluten-free + vegan)

Prebiotic Apple Ginger Chia Seed Pudding (gluten-free + vegan)

This Prebiotic Apple Ginger Chia Seed Pudding makes for the perfect gut nourishing breakfast. It’s flavorful and easy to make. Not to mention this Prebiotic Apple Ginger Chia Seed Pudding recipe is perfect for meal-prep (click here for more gluten-free meal-prep friendly recipes). Because it’s 

Prebiotic Carrot Cake Energy Bites (gluten-free + vegan)

Prebiotic Carrot Cake Energy Bites (gluten-free + vegan)

These prebiotic carrot cake energy bites are the perfect, delicious, gut nourishing treat for your tastebuds and your microbiome. This, in turn, can help boost your immune system (learn about other ways to boost your immune system when you have Celiac Disease here!)


Prebiotic Carrot Cake Energy Bites - Tayler Silfverduk DTR - carrot cake energy bite, gut healthy snack, gluten-free snack, meal-prep recipe #energybites #blissbites #glutenfreerecipe #prebiotic #prebioticrecipe #carrotcake #glutenfreecarrotcake #glutenfreecakebite #cakebite #mealpreprecipe #guthealthyfood #guthealthyrecipe, recipes for your gut, #celiacdietitian #glutenfreedietitian #rd2be #dietetics

Prebiotics

Prebiotics are the (often in the form of inulin) found in food that nourishes the probiotics (good bacteria) in your gut. Think of probiotics, the good bacteria, as the superheroes at the forefront of your bodies immune defense and prebiotics kind of as their sidekicks.

Without probiotics, your probiotics have nothing to eat and won’t be able to do their job. They’ll go from helpful citizens to either dead or deadly villains real quick. Either way, if your microbiome (of which your probiotics play a role in) goes out of balance, you’ll be uncomfortable, to say the least.

Sign-up for my newsletter for monthly updates and to get my free “How to Hack you Microbiome” eBook! Complete with a breakdown of the microbiome, prebiotics, probiotics, illustrations, and recipes!


Prebiotic Carrot Cake Energy Bites - Tayler Silfverduk DTR - carrot cake energy bite, gut healthy snack, gluten-free snack, meal-prep recipe #energybites #blissbites #glutenfreerecipe #prebiotic #prebioticrecipe #carrotcake #glutenfreecarrotcake #glutenfreecakebite #cakebite #mealpreprecipe #guthealthyfood #guthealthyrecipe, recipes for your gut, #celiacdietitian #glutenfreedietitian #rd2be #dietetics

Prebiotic Carrot Cake Energy Bites

First, this recipe tastes incredible. I can’t explain to you have excited I was to have embodied carrot cake in a nourishing small adorable energy bite. Not only that, but it’s quick and easy to make and lasts up to a week in the fridge. All features that make these Prebiotic Carrot Cake Energy Bites perfect for meal-prep!

Let’s Talk About the Ingredients in these Prebiotic Carrot Cake Energy Bites


Carrots

The carrots in this recipe are part of what makes it prebiotic. They also help add that carrot cake flavor we all know and love so well.
Pro-Tip: peel your carrots for even better taste outcomes!

Coconut Flakes

Coconut flakes are also prebiotic in nature. They too will help nourish the good bacteria in your gut. They also help add texture and flavor. If you don’t have coconut flakes you could try to substitute them out for almond flour but it may result in a texture change.

Dates + Raisins

Dates are prebiotic too and Raisins likely are as well (at this point, you might be asking what isn’t). The dates add a caramel sweet-like flavor to this recipe while the raisins help increase that “carrot” cake flavor we all know and love.

Walnuts

Walnuts are perhaps most well-known or their healthy fat content but findings suggest that they may also be prebiotic. Walnuts contain ALA omega-3 fatty acids. Omega-3 fatty acids are thought to support brain health (among a wide variety of other things). The walnuts in this recipe also really help drive the carrot cake flavor home. If you don’t have walnuts I do think any other kind of nut could work but it will definitely change the flavor profile.

Recipe Notes

You might be tempted to skip soaking the dates but I encourage you to let them soak for the full 10-minutes. Letting the dates are a crucial part to making sure that the ingredients stick together and can be rolled into bites!

If you find that you’re struggling with rolling the dough into energy bites try adding in more coconut/walnuts to the mixture. I also recommend letting the dough chill in the fridge for a bit to firm up too.


Prebiotic Carrot Cake Energy Bites

AIP, Paleo, Vegan, Gluten-Free, and Prebiotic Carrot Cake Energy Bites that are sure to be a crowd favorite. 
Prep Time20 mins
Course: dessert, Snacks
Cuisine: AIP, Dairy-Free, Gluten-Free, nightshade free, Paleo, Vegan / Plantbased
Keyword: carrot cake energy bites, gluten-free bliss bites
Servings: 18 balls

Ingredients

  • 1 cup walnuts
  • 1/2 cup coconut flakes
  • 12 pitted dates (soaked)
  • 3/4 cup shredded carrot
  • 2 tbsp raisins
  • 1/2 tsp vanilla extract
  • dash of cinnamon and salt
  • extra shredded coconut for rolling

Instructions

  • Soak pitted dates in hot water for 10 minutes
  • Add all ingredients (except extra shredded coconut for rolling) to a food processor
  • Process until a smooth dough forms
  • On a parchment paper lined-pan, spread shredded coconut across it
  • Form balls the carrot cake energy bite dough into balls and roll them in the shredded coconut
  • Store the carrot cake energy bites in an airtight container in the fridge for up to a week
  • Enjoy!
What the Fructan? – Are you Keeping your Gut Happy and Healthy?

What the Fructan? – Are you Keeping your Gut Happy and Healthy?

As old health trends are retiring and new ones are growing, I am sure by now you’ve heard of fructans. In fact, you’ve probably heard of them and thought… What the Fructan? (No? Bad joke? My apologies, I just had to!) But really, we’ve heard of probiotics, we’ve heard of prebiotics, and now this new term is being thrown around?

Fermented Pickled Carrot Sticks

Fermented Pickled Carrot Sticks

Fermented Pickled Carrot Sticks This is a fool-proof recipe to make fermented pickled carrot sticks. It requires no starter culture, just a bit of time and patience. If you’re a fan of pickles, believe me, you’re going to want to try this fermented carrot stick 

Choose Wild Fermentation – How to Ditch the Scoby

Choose Wild Fermentation – How to Ditch the Scoby

Before I started studying Nutrition, I had my own raw artisanal vinegar production and distribution company in Columbus. I have a huge passion for fermentation and since closing my business to pursue a career in dietetics, I’m going to share my fermentation secrets!


What is Fermentation?

To put it simply, Fermentation, as it relates to food is the process of culturing good bacteria in food for the purpose of flavor, preservation, and health benefits.

There are many different types of fermentation, some require you have a starter culture (like a SCOBY for Kombucha) and some don’t.

What is Wild Fermentation

Before you decide to choose wild fermentation, you should probably know what it is right?

Wild Fermentation is a type of fermentation that doesn’t require a starter culture.

This means that to start your ferment using wild fermentation, you use the good bacteria present on the food to start the culture.

You can do this by making sure you give your ferment a proper living environment and the proper “food”.

It might seem intimidating, but wild fermenting is a lot easier than you’d think. Especially with the tips and tricks, I am going to share with you in this post!


Why Ferment at All?

Fermentation has been around for years as a way to preserve foods.

When done correctly, it’s safe and offers many health benefits as opposed to other preservation methods that use sugar and salt.

Additionally, using fermentation as a preservation method means a lesser risk of botulism, which is a plus in my book.

Not only does fermentation help make foods last longer, but it also increases the nutrient availability.

Many studies have shown that the process of fermentation increases the number of nutrients absorbed when consumed.

This means that fermentation increases the bioavailability of food. Basically, the good bacteria being cultured in a ferment breaks down food into a more digestible and friendly form for your digestive tract.

Additionally, fermentation is a natural food source of probiotics! Probiotics are all the rage these days and for a good reason.

Probiotics are thought to have a variety of benefits such as improved digestive health and reduced inflammation.

Not only is fermentation a safe way to preserve foods, but it boosts the health benefits and nutrient contents of already healthy food.

For more information check out this post on live foods! 


Ditch the Scoby – Why Choose Wild Fermentation?

Choose Wild Fermentation - How to Ditch the SCOBY - Tayler Silfverduk - Want to ferment but feel lost when it comes to making live foods? Want to know the difference between culturing and wild fermenting? Want to get your hands dirty and start wild fermenting! This post breaks it all down for you so you can ferment the perfect wild ferment!To choose wild fermentation is a no-brainer for me. I love wild fermentation. My options seem limitless as I am not constrained by the need to find starter cultures.

On that note, wild fermentation saves money. No more tracking down SCOBYs on the internet and paying a fortune for them to be shipped safely to you.

Some people even suggest that wild fermenting helps with allergies, especially if you use locally grown / organic food in your ferments.

Every artist has a favorite way to approach their craft, and for me, wild fermenting allows me to be creative in ways that other types of fermentation don’t.


Wild Fermentation Basics

Picking your Ingredients

Local and organic are always best when it comes to fermentation but I have had success with conventional produce too.

For whatever produce you choose to use, make sure you wash it well.

Culture with Prebiotics

Prebiotics are indigestible plant fibers that feed probiotics.

Essentially they are plant parts that feed the good bacteria and allow them to thrive in your culture.

When wild fermenting, it is especially important to use prebiotics in your ferments to ensure that your probiotics can thrive.

Some common prebiotics involved in fermentation include:

      • Raw Garlic

      • Raw Ginger

      • Onions

      • Chives

      • Apples

      • Honey

Use Distilled Water

I cannot stress this enough. Buying distilled water from the grocery store is important.

Simply boiling your water is sometimes not enough (especially if you live in a city where they have a bad algae problem)

Using distilled water is important as it makes sure you are not introducing any unwanted bacteria into your ferment.

It also makes sure you are not introducing chemicals or compounds that might inhibit the growth of your probiotics (like chlorine).

So when it comes to any type of fermented, but especially wild fermenting, use distilled water.

Sterilize your Vessels

By vessels, I mean whatever container you are fermenting in. I always use a glass jar or jug for fermentation (using plastic just feels wrong to me) and that makes the sterilization process easy.

I sterilize my vessels by washing them well and then placing them in an oven on high heat (400 degrees and up) for 2-4 hours.

After they are done heating up, I allow them to cool in the oven before starting my ferments.

While not 100% necessary, this step can help ensure your ferment gets a healthy start.

I highly recommend doing this especially if you are using conventional produce in your ferments.

Burp your Ferments

This only applies to ferments that are anaerobic, meaning you are fermenting them without oxygen present in an airtight container.

If you are culturing an anaerobic ferment (like sauerkraut, fermenting pickles, and ginger bug), you need to make sure you burp your ferments at least every two days. However, if you are experiencing hotter temperatures burping every day might be necessary.

If your ferment is healthy, when you burp it you should see bubbles rise to the top of the jar (the more bubbles the more active and healthy the ferment is).

Not only will burping your ferment indicate its health, but it will also help prevent your jar from exploding (if you are using glass).

Anaerobic fermenting builds pressure and trust me, you do not want to clean up the mess that occurs if you forget to release that pressure by burping your jar. 

Try out my Wild Fermented Pickled Carrot Sticks!


Looking for more information? The Art of Fermentation by Sandor Katz is an excellent read.

Affiliate Disclosure: This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.

Lingonberry Ginger Probiotic Tonic

Lingonberry Ginger Probiotic Tonic

Ingredients:

1/2 cup wild fermented ginger “soda”
1/2 cup seltzer water
1 tsp lingonberry concentrate
Handfull of ice
Fresh strawberries for Garnish