How to Heal Your Gut

Did you know that 60% of our food is junk?

Today, we have something truly special in store for you - A trio of mouthwatering recipes that are simply irresistible!

How to find them? Simply scroll down. But, before we get there take a moment to discover;

  • Dr. Desmonds top tips for a healthy gut

  • Which is the cheapest state to shop for veggies in?

  • Relish in ravioli yet again!

How to Heal Your Gut and Fuel Your Microbiome With Dr. Desmond

Did you know that 60% of the food we consume in high income countries is junk food?

Dr. Alan Desmond is a total rockstar when it comes to staying healthy, and he's all about the power of a plant-based diet. Seriously, this guy knows his stuff!

Instead of automatically reaching for supplements, he wants us to load up on all the good stuff nature has to offer – 30 plants a week to be more accurate. This is to hit something he calls ‘plant diversity’.

He goes on to say “All disease…and all health starts in the gut”.

But, don’t worry, looking after your gut and microbiome isn’t as complicated as it sounds. Basically, our microbiome is like a little ecosystem in our bodies. And when our microbiome is happy, we're less likely to get hit with chronic diseases like heart disease, diabetes, and certain cancers.

I highly recommend you give his recent interview on the Rich Rolls podcast a listen. Let me know your thoughts after?

Ever Wondered Where to Get the Most Affordable Vegan Groceries in the US?

Well, a recent study by CashNetUSA has got the answers.

They took a virtual spin around Walmart, comparing prices of a 12-item food basket across the country. The result? A fascinating look at the regional disparities in the cost of vegetarian groceries…

Hawaii vs. New Mexico: If you're in Hawaii, brace yourself for a hefty grocery bill. The Aloha State emerged as the priciest place for vegetarian groceries, with prices soaring over 25% above the national average. On the flip side, New Mexico took the crown for the most affordable state for vegetarian groceries, with prices more than 5% below the national average.

The Inflation Factor: The study also shed light on the complex dynamics of grocery pricing, including the role of inflation. Animal products like milk and meat are heavily subsidized by the government, making them cheaper than plant-based alternatives. However, vegan items are seeing a surge in demand, particularly in urban areas, which can paradoxically drive up prices.

The Takeaway: The study provides a fascinating snapshot of the regional disparities in grocery prices across the US. It's a complex issue, influenced by factors like regional production capabilities, distribution logistics, consumer demand, and governmental policies.

How are the price of vegetables going where you are?

When the season is right, I grow a lot of my own. How about you?

Of course a great way to save money is to ferment and can your own veggies. Learn just that here!

Get Ready for a Blueberry Cobbler Adventure, Like No Other!

With a sweet, Juicy Filling that will capture your heart...

It's 100% Plant-Based, made with only natural ingredients, low in sugar, and gluten-free - It's simply a delightful dessert that loves you back!

Crafted With Just a few simple ingredients and ready to enjoy! – gain access this recipe and so much more here.

The Blueberry cobbler was a hit for dessert last night! Delicious!

– Wendy. M
Upgrade Your Plate…

Relish in Ravioli Yet Again!

Miss the taste of delicious ravioli since you’ve given up gluten?

This 100% gluten-free recipe is where health and taste come together in perfect harmony.

Gluten-free pasta dough is known to be easier to digest, making it a great option for individuals with digestive issues. Additionally, it is often enriched with nutrients like vitamins, minerals, and fiber, providing a wholesome alternative to traditional pasta. But don't let the health benefits fool you – our gluten-free ravioli is bursting with flavor.

All you need to do is;

Ingredients:

Instructions:

  1. Divide the pasta dough in half and roll each into a rectangle sheet approximately 30cm long.

  2. To make the filling, heat a small frypan over medium heat and add the olive oil. Once shimmering, add the mushrooms and cook for 1-2 minutes. Add the spinach and wilt. Remove from heat and stir in the cream cheese and parmesan. Cool

  3. Place one layer of pasta on a floured board. Spoon a teaspoon of the filling into one corner, leave a finger space and then add another spoonful. Repeat all the way along. Continue until the sheet is filled with dots of filling.

  4. Carefully lift the other pasta sheet over top and place it on top of the filling. Using your fingers, press the dough together around the filling, sealing it.

  5. Use a sharp knife or pizza cutter to cut the ravioli into squares and leave to dry on a cooling rack for 10 minutes.

  6. Boil a pot of salted water and drop in handfuls of the ravioli and boil rapidly for 2-3 minutes. Repeat until all the squares have cooked.

  7. Serve with a tomato sauce of your choice.

Bon apetit!

The ​Cooking Corner

Impress Your Friends with Gluten-Free Empanadas

Bring the flavors of Mexico City to your dinner table this week!

You’ll Need:

  • 300g cornflour

  • 1 tsp. sea salt

  • ½ tsp. garlic powder

  • 300ml hot water

  • 250g cooked potatoes - diced into small pieces

  • 1 red onion - diced

  • 100g garden peas

  • 1 tsp. cumin

  • 2 cloves of garlic

  • ½ tsp. paprika

  • salt and pepper to taste

Instructions:

  1. Start by making the empanada dough. In a large bowl, combine the precooked corn flour with garlic powder and salt.

  2. Slowly pour in the hot water and stir with a spoon until a shaggy texture forms. As it cools, turn the dough out onto a surface and knead for 5 minutes. Divide the dough into 12 pieces and roll each piece into a ball by rolling it between your hands. Cover with a damp cloth until the filling is ready.

  3. To make the filling, combine the cooked peas and potatoes with the herbs and spices.

  4. To create the empanadas, place the dough between two sheets of parchment paper and press the dough ball down with a heavy item (pot or skillet) until it is around 10cm in diameter, and roughly 0.5cm thick.

  5. Remove one side of the parchment paper, and scoop ½ tsp of the filling into the center of the dough disk. Fold the dough over to create a half-moon shape. Seal the edges with the back of a fork or with your fingers. Repeat with the remaining dough.

  6. To cook, heat a large frying pan over medium heat. Add desired oil and fry the empanadas for roughly 3-4 minutes on each side.

Enjoy!

Treat Yourself With This Chocolate Lava Cake

Last but certainly not least of your free recipes today – the ever indulgent chocolate lava cake. Except of course, this one is 100% Gluten-free and gorgeous to taste!

Serving size: makes two cakes
Cook time: 20-30 min

You’ll Need:

  • 1 tbsp. coconut oil

  • 1/8 cup almond milk

  • pinch salt

  • 1/4 cup ground almonds

  • 1/2 tsp. apple cider vinegar

  • 1/2 tsp. vanilla

  • 2 tbsp. maple syrup

  • 1 tsp. baking powder

  • 1/4 tsp. baking soda

  • 1/4 cup almond flour

  • 1 tsp. cacao powder

Instructions:

  1. Preheat the oven to 220ºCF/425ºF. Place the coconut oil in a mixing bowl and microwave it for roughly 30 seconds until liquid.

  2. Add salt, vanilla extract, maple syrup, ground almonds, milk, and apple cider vinegar into the melted coconut oil. Combine with a spatula.

  3. Add dry baking powder, baking soda, almond flour, and cacao powder to a large bowl and add the coconut oil mixture. Stir together.

  4. Gently, grease two small ramekins and divide the batter between them evenly.

  5. Bake for 10 minutes. It should still be gooey in the middle. Serve with drizzled maple syrup (optional).

Mmmmm how could you not?

Food for Thought…

What Food do You Wish Could be Healthier?

Our lovely Facebook group is brimming with fantastic gluten-free sourdough breads, but at Bloom Healthy Cooking, we’re all about diversity. So, if you make any of the above recipes, please do share a picture! We’re a friendly bunch and can’t wait to see!

Until next week,

Nicole x

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