Make a gut-friendly brunch with scrambled eggs and kimchi served on toasted sourdough bread (I opt for a gluten free sourdough) with me! Sprinkle with spring onions with a little extra kick on top!
Ingredients:
- 2 pasture raised eggs (if buying from the store look for this and organic)
- 1 tbsp plain almond milk (I use this one)
- 40g kimchi (if you’re near a Korean grocery store head there but if not and you’re going to your regular grocery these brands seem to stand out! Mother In Law’s House Napa Cabbage Kimchi, Cleveland classic and Wildbrine.)
- 1 slice of organic sourdough bread, toasted
- 1 spring onion, finely sliced
Instructions:
- Beat the eggs and milk together with a pinch of salt. Pour into a non-stick pan over a low heat. Leave untouched for 30 seconds, then lift the pan a little and swirl the eggs around. Cook for 2 mins more, then fold through the kimchi, breaking up the eggs to scramble them.
- Serve the kimchi scrambled eggs on the toast, and top with the spring onion
Can I be honest with you?
Having a baby is amazing.
Living life after having a baby is also amazing.
And sometimes it can be hard.
At the very same time as looking at this little bundle of joy in your arms while you're feeling huge surges of oxytocin (ie that love hormone) you can also be feeling sadness.
Maybe the sadness isn't even related to being overtired and awake at crazy hours, often alone. Maybe it's just the state of the world. Maybe it's that we're often forced to go back to work way way way too soon (at least here in America). Maybe it's that you forgot to load the clothing into the dryer or put that food in the freezer so it doesn't go bad.
Motherhood is a whole lot of different feelings and I suspect that doesn't ever change no matter how old our children get or how many we have.
And with all of those feelings we can also support are mental and physical health to oftentimes feel better (better can mean a lot of things of course).
Keeping with our central theme these days, mental health (i.e. how ya might be feeling) is hugely impacted by the gut, in many more ways than just one (or even several) IG posts can really discuss. But to keep it short and simple, what you eat and what you put on your body directly impacts your mental and physical health.
The Gut-Brain Axis (exactly what it sounds like) plays a role in mood regulation. Gut health influences neurotransmitter production, and disruptions in gut function may contribute to mood swings and affect postpartum mental health, which is closely tied to hormonal fluctuations.
Which means it's so important that we take proper care of our gut, but how do we do that!?
Grab my Gut Health Made Easy guide here to learn how!
A few months ago when I was last meeting with a client she asked if the Autoimmune Protocol or AIP as it's known would be a good idea for her-she wasn’t sure on the details of it and I figured a lot of other people might not be either!
There are many different parts of this protocol, but to keep it simple and obviously focused on food since that's what I do, here they are:
Usually people starting the AIP start by the "Elimination Phase". During the elimination phase, individuals remove a wide range of foods known to be common triggers for inflammation and autoimmune reactions like:
✨Grains (including gluten-containing grains)
✨Legumes (beans, lentils, peanuts)
✨Dairy products
✨Nightshade vegetables (tomatoes, eggplants, peppers, potatoes)
✨Eggs
✨Nuts and seeds
✨Processed and refined sugars
✨Processed foods and additives
The Elimination phase can last anywhere from a few weeks to a few months depending upon the person. It’s important to note that this should be done over a period of time to see how your body reacts. I don’t recommend dropping everything all at once!
With the AIP the focus is on Nutrient-Dense Foods like:
✨Vegetables (except nightshades during the elimination phase)
✨Fruits
✨Quality meats (grass-fed, pasture-raised)
✨Fish and seafood
✨Healthy fats (olive oil, coconut oil, avocados)
✨Fermented foods (probiotic-rich foods like sauerkraut)
Again, this is just a quick overview of the AIP and as usual the focus here is a lot of gut healing! The goal of AIP is to find how your body reacts to different foods and what serves your body versus what doesn’t.
If you're interesting in learning more, grab my Gut Health Made Easy Guide here!
You can't go wrong with a yummy smoothie recipe! A quick blurb about one of the awesome fruits in here: blueberries are a powerhouse of nutrients! They reduce oxidative stress and cell damage and deliver vitamins C and A!
Ingredients:
- 1 1/2 Cup, organic whole Strawberries (can be frozen if easier)
- 1 Cup organic Blueberries (bonus for wild blueberries)
- 1 Cup organic Raspberries
- 1 scoop of vanilla protein (I use this one)
- 1-2 Tbsp local raw Honey (to taste)
- 1 Tsp Lemon Juice or personally I use 2 (or more) drops of lemon essential oil) 🍋
- 1/2 Cup Ice Cubes - if you’re using frozen fruit you may not need any ice cubes! And just use water or non-dairy plant milk (coconut or almond for me 🥥)
Blend it together and enjoy!
Cauliflower is a yummy vegetable that can be cooked in so many different ways. These are great for an afternoon treat or served as appetizers or a side dish at dinner.
Ingredients for the Cauliflower
- 1 large head organic cauliflower, cut into medium sized florets
- ¾ cup organic plain coconut or cashew yogurt
- 2 tbs olive oil or melted coconut oil
- 6 drops lemon essential oil (to taste)
- 3 cloves garlic, crushed or finely minced
- 1 tsp paprika or smokey paprika (to taste)
- 1 tsp cumin powder (to taste)
- ½ tsp dried thyme
- ½ tsp turmeric powder
- 1 tsp sea salt and freshly ground pepper (to taste)
- fresh parsley for garnish
Ingredients for Tzatziki Sauce
- 2 cups organic plain coconut or cashew yogurt
- ½ cup shredded or finely chopped organiccucumber
- 2 tbsp finely chopped dill and/or parsley
- ½ small red onion, finely chopped
- ½ tsp sea salt and freshly ground pepper (to taste)
- 4 drops lemon essential oil (to taste)
Instructions:
1. In a large bowl whisk together the all the marinade ingredients except the cauliflower until well combined. Then place the cauliflower in the bowl and gently mix until they are fully coat. Cover the bowl with a large plate and place in the fridge to marinate for 30 minutes to overnight.
2. When you are ready to bake the cauliflower, preheat oven to 225C and line a large baking tin or tray with baking. Then place the cauliflower on the tray evenly spaced leaving room between the florets so they cook on all sides. Bake for 40 minutes and carefully turn them over halfway through. For a crispy texture, you can even pop it in the air fryer and watch until golden.
3. While the cauliflower is baking make the tzatziki sauce by placing all the sauce ingredients in a medium bowl and mixing well. Taste the sauce and add a little more salt and/or lemon essential oil, if desired then chill until you are ready to serve.
4. When the cauliflower is ready place them on a platter, drizzle with some the sauce, sprinkle with chopped parsley. Place any remaining sauce in a little bowl and set on the platter.
