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DR. VEGGIEBELLY

WELCOME TO DR. VEGGIEBELLY'S BLOG

Plant-based nutrition, gut health tips, and recipes for every age

PLANT-BASED RECIPES

GUT HEALTH

PLANT-BASED NUTRITION

How to Build Balanced and Delicious Vegan Meals

Dark chocolate, gut bacteria and mood, an unexpected relationship

Does an apple a day keep the doctor away?

Delicious refined sugar-free recipes for your children (and all the family)

ABOUT DR. VEGGIEBELLY

As a pediatric gastroenterologist, I am passionate about helping families achieve better gut health through plant-based nutrition. Join me on this journey to learn new interesting facts, tips, and delicous recipes.

Date & Nut Energy Balls 🌰

Did you know that high consumption of nuts has been associated with a reduced risk of several cardiovascular diseases, including a 19% and 25% lower risk of cardiovascular disease incidence and mortality, respectively, and a 24% and 27% lower risk of coronary heart disease incidence and mortality, respectively. Even total risk of mortality is reduced by 19%! (PMID: 36839269)

A study found that increasing nut consumption by just 0.5 serving per day reduced cardiovascular disease risk by 8%, coronary heart disease by 6%, and stroke risk by 11%. When maintained for 4 years, cardiovascular disease risk was reduced by 25%, coronary heart disease by 20%, and stroke risk by 32%. Those who decreased their consumption had increased risks of all these diseases (PMID: 32233756).

Here’s a simple recipe to help you increase your nut consumption 🌰!

Ingredients:
* 1 cup medjool dates
* 1 cup almonds
* 1/2 cup walnuts

Instructions:
1. Pit the dates
2. Blend all ingredients in a blender
3. Shape into bite-sized balls
4. Enjoy as a snack or dessert! 😊

#nuts #walnuts #almonds #cardiovascularhealth #heartdisease #plantbased

Date & Nut Energy Balls 🌰

Did you know that high consumption of nuts has been associated with a reduced risk of several cardiovascular diseases, including a 19% and 25% lower risk of cardiovascular disease incidence and mortality, respectively, and a 24% and 27% lower risk of coronary heart disease incidence and mortality, respectively. Even total risk of mortality is reduced by 19%! (PMID: 36839269)

A study found that increasing nut consumption by just 0.5 serving per day reduced cardiovascular disease risk by 8%, coronary heart disease by 6%, and stroke risk by 11%. When maintained for 4 years, cardiovascular disease risk was reduced by 25%, coronary heart disease by 20%, and stroke risk by 32%. Those who decreased their consumption had increased risks of all these diseases (PMID: 32233756).

Here’s a simple recipe to help you increase your nut consumption 🌰!

Ingredients:
* 1 cup medjool dates
* 1 cup almonds
* 1/2 cup walnuts

Instructions:
1. Pit the dates
2. Blend all ingredients in a blender
3. Shape into bite-sized balls
4. Enjoy as a snack or dessert! 😊

#nuts #walnuts #almonds #cardiovascularhealth #heartdisease #plantbased

Date & Nut Energy Balls 🌰

Did you know that high consumption of nuts has been associated with a reduced risk of several cardiovascular diseases, including a 19% and 25% lower risk of cardiovascular disease incidence and mortality, respectively, and a 24% and 27% lower risk of coronary heart disease incidence and mortality, respectively. Even total risk of mortality is reduced by 19%! (PMID: 36839269)

A study found that increasing nut consumption by just 0.5 serving per day reduced cardiovascular disease risk by 8%, coronary heart disease by 6%, and stroke risk by 11%. When maintained for 4 years, cardiovascular disease risk was reduced by 25%, coronary heart disease by 20%, and stroke risk by 32%. Those who decreased their consumption had increased risks of all these diseases (PMID: 32233756).

Here’s a simple recipe to help you increase your nut consumption 🌰!

Ingredients:
* 1 cup medjool dates
* 1 cup almonds
* 1/2 cup walnuts

Instructions:
1. Pit the dates
2. Blend all ingredients in a blender
3. Shape into bite-sized balls
4. Enjoy as a snack or dessert! 😊

#nuts #walnuts #almonds #cardiovascularhealth #heartdisease #plantbased

Date & Nut Energy Balls 🌰

Did you know that high consumption of nuts has been associated with a reduced risk of several cardiovascular diseases, including a 19% and 25% lower risk of cardiovascular disease incidence and mortality, respectively, and a 24% and 27% lower risk of coronary heart disease incidence and mortality, respectively. Even total risk of mortality is reduced by 19%! (PMID: 36839269)

A study found that increasing nut consumption by just 0.5 serving per day reduced cardiovascular disease risk by 8%, coronary heart disease by 6%, and stroke risk by 11%. When maintained for 4 years, cardiovascular disease risk was reduced by 25%, coronary heart disease by 20%, and stroke risk by 32%. Those who decreased their consumption had increased risks of all these diseases (PMID: 32233756).

Here’s a simple recipe to help you increase your nut consumption 🌰!

Ingredients:
* 1 cup medjool dates
* 1 cup almonds
* 1/2 cup walnuts

Instructions:
1. Pit the dates
2. Blend all ingredients in a blender
3. Shape into bite-sized balls
4. Enjoy as a snack or dessert! 😊

#nuts #walnuts #almonds #cardiovascularhealth #heartdisease #plantbased

Date & Nut Energy Balls 🌰

Did you know that high consumption of nuts has been associated with a reduced risk of several cardiovascular diseases, including a 19% and 25% lower risk of cardiovascular disease incidence and mortality, respectively, and a 24% and 27% lower risk of coronary heart disease incidence and mortality, respectively. Even total risk of mortality is reduced by 19%! (PMID: 36839269)

A study found that increasing nut consumption by just 0.5 serving per day reduced cardiovascular disease risk by 8%, coronary heart disease by 6%, and stroke risk by 11%. When maintained for 4 years, cardiovascular disease risk was reduced by 25%, coronary heart disease by 20%, and stroke risk by 32%. Those who decreased their consumption had increased risks of all these diseases (PMID: 32233756).

Here’s a simple recipe to help you increase your nut consumption 🌰!

Ingredients:
* 1 cup medjool dates
* 1 cup almonds
* 1/2 cup walnuts

Instructions:
1. Pit the dates
2. Blend all ingredients in a blender
3. Shape into bite-sized balls
4. Enjoy as a snack or dessert! 😊

#nuts #walnuts #almonds #cardiovascularhealth #heartdisease #plantbased

Date & Nut Energy Balls 🌰

Did you know that high consumption of nuts has been associated with a reduced risk of several cardiovascular diseases, including a 19% and 25% lower risk of cardiovascular disease incidence and mortality, respectively, and a 24% and 27% lower risk of coronary heart disease incidence and mortality, respectively. Even total risk of mortality is reduced by 19%! (PMID: 36839269)

A study found that increasing nut consumption by just 0.5 serving per day reduced cardiovascular disease risk by 8%, coronary heart disease by 6%, and stroke risk by 11%. When maintained for 4 years, cardiovascular disease risk was reduced by 25%, coronary heart disease by 20%, and stroke risk by 32%. Those who decreased their consumption had increased risks of all these diseases (PMID: 32233756).

Here’s a simple recipe to help you increase your nut consumption 🌰!

Ingredients:
* 1 cup medjool dates
* 1 cup almonds
* 1/2 cup walnuts

Instructions:
1. Pit the dates
2. Blend all ingredients in a blender
3. Shape into bite-sized balls
4. Enjoy as a snack or dessert! 😊

#nuts #walnuts #almonds #cardiovascularhealth #heartdisease #plantbased

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #guthealth

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #guthealth

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #guthealth #veganrecipes

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #guthealth #veganrecipes

Sleep quality is a vital determinant of human health, with poor sleep linked to cognitive deficits and a wide range of health complications.

Recent evidence suggests that gut microbiota may play a role in regulating sleep, and conversely, changes in sleep-related traits might alter the composition of the gut microbiome.

For example, one study involving 159 participants showed that key differences exist in the gut bacteria of individuals who sleep well versus those who experience poor sleep. The research identified specific bacterial markers, with Faecalibacterium prausnitzii emerging as particularly strongly linked to sleep quality (PMID: 39144221).
This supports the notion that the relationship between gut microbiota and sleep is bidirectional (PMID: 37645227).

Overall, this fascinating study opens the door to potential new therapeutic strategies targeting the gut microbiome to improve sleep quality. However, further research is needed to fully elucidate the underlying mechanisms!

#sleep #microbiome #guthealth #sleepquality #microbiota #gutbrainaxis

Sleep quality is a vital determinant of human health, with poor sleep linked to cognitive deficits and a wide range of health complications.

Recent evidence suggests that gut microbiota may play a role in regulating sleep, and conversely, changes in sleep-related traits might alter the composition of the gut microbiome.

For example, one study involving 159 participants showed that key differences exist in the gut bacteria of individuals who sleep well versus those who experience poor sleep. The research identified specific bacterial markers, with Faecalibacterium prausnitzii emerging as particularly strongly linked to sleep quality (PMID: 39144221).
This supports the notion that the relationship between gut microbiota and sleep is bidirectional (PMID: 37645227).

Overall, this fascinating study opens the door to potential new therapeutic strategies targeting the gut microbiome to improve sleep quality. However, further research is needed to fully elucidate the underlying mechanisms!

#sleep #microbiome #guthealth #sleepquality #microbiota #gutbrainaxis

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

FIBER IS ESSENTIAL (If you want to live a healthy and happy life) 🌱

Fiber has some remarkable benefits!

High quality evidence, surprising but expected 🥉:
* A 2024 systematic review and meta-analysis showed that higher total dietary fiber consumption was linked to significant mortality reductions: all-cause mortality (-23%), cardiovascular disease mortality (-26%), and cancer-related mortality (-22%). Fiber from nuts and seeds showed an even stronger reduction in cardiovascular deaths (-43%) (PMID: 38011755)
* A 2019 meta-analysis found that consuming 25-29g of fiber daily versus lower intake was associated with lower stroke risk (-22%), lower type 2 diabetes risk (-16%), and lower colorectal cancer risk (-16%) (PMID: 33208922)

Moderately surprising 🥈:
- A systematic review and meta-analysis found that higher fiber intake was linked to reduced depression risk. In adults, higher total dietary fiber intake was linked to 10% lower odds of depression (5% reduction per 5g of fiber increase). Vegetable fiber showed a 27% reduction, while soluble fiber showed a 20% reduction. In adolescents, higher fiber intake lowered depression odds by 57% (PMID: 36692989)
- A study including 5674 U.S adults found that higher fiber intake was linked to longer telomeres, a sign of slower aging. In simple terms, every extra 1 g of fiber per 1000 calories was associated with telomeres that were 8.3 base pairs longer. This could mean that boosting your fiber intake by 10 g per 1000 calories might reduce biological aging by about 4 to 5 years! (PMID: 29570620)

The most surprising of all 🏆🥇:
A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

The evidence is clear: fiber is crucial for overall health and longevity! 🌱

#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor

FIBER IS ESSENTIAL (If you want to live a healthy and happy life) 🌱

Fiber has some remarkable benefits!

High quality evidence, surprising but expected 🥉:
* A 2024 systematic review and meta-analysis showed that higher total dietary fiber consumption was linked to significant mortality reductions: all-cause mortality (-23%), cardiovascular disease mortality (-26%), and cancer-related mortality (-22%). Fiber from nuts and seeds showed an even stronger reduction in cardiovascular deaths (-43%) (PMID: 38011755)
* A 2019 meta-analysis found that consuming 25-29g of fiber daily versus lower intake was associated with lower stroke risk (-22%), lower type 2 diabetes risk (-16%), and lower colorectal cancer risk (-16%) (PMID: 33208922)

Moderately surprising 🥈:
- A systematic review and meta-analysis found that higher fiber intake was linked to reduced depression risk. In adults, higher total dietary fiber intake was linked to 10% lower odds of depression (5% reduction per 5g of fiber increase). Vegetable fiber showed a 27% reduction, while soluble fiber showed a 20% reduction. In adolescents, higher fiber intake lowered depression odds by 57% (PMID: 36692989)
- A study including 5674 U.S adults found that higher fiber intake was linked to longer telomeres, a sign of slower aging. In simple terms, every extra 1 g of fiber per 1000 calories was associated with telomeres that were 8.3 base pairs longer. This could mean that boosting your fiber intake by 10 g per 1000 calories might reduce biological aging by about 4 to 5 years! (PMID: 29570620)

The most surprising of all 🏆🥇:
A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

The evidence is clear: fiber is crucial for overall health and longevity! 🌱

#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

Breakfast is our biggest opportunity to improve our diets 🌱

Don’t get me wrong, breakfast is an important meal, especially for children and adolescents. Regular, nutrient-rich breakfasts may improve cognitive function, memory, and academic performance (PMID: 27184287, PMID: 27184286).

Breakfast is often the meal with the lowest compliance with dietary guidelines, and skipping it is associated with a lower overall diet quality (PMID: 25790334). More than just having breakfast, the quality of this meal is critical. It serves as an opportunity to improve your overall diet since many people do not choose a nutritious option (PMID: 23842429).

Research shows that breakfast typically accounts for around 20% of daily calorie intake (PMID: 32824257). When this meal is composed mainly of ultra-processed foods, such as cookies, sweetened refined cereals, fruit juices, refined grains, and processed meats, the overall quality of the diet suffers. I view breakfast as a chance to begin the day with whole, unprocessed foods, which sets a positive tone for improved focus and physical performance throughout the day (PMID: 39861430).

Cultural influences significantly shape breakfast choices, but a nutrient-dense breakfast should include a source of protein, as research indicates that protein-rich breakfasts can improve appetite control and glucose regulation (PMID: 34445000), along with fiber from fruits or whole grains and healthy fats.

My go-to breakfasts are overnight oats with soy yogurt and fruits or rye bread toast with avocado and chickpeas (or hummus). What is your go-to breakfast?

#breakfast #plantbased #nutritionscience #nutritionfacts #nutrition #hummus #oats

Creamy Chocolate Dates 🍫

This recipe is incredibly simple to make, almost not a recipe at all! Still, I can guarantee that anyone who enjoys a sweet treat will appreciate these stuffed dates. The real game-changer is the tahini, which gives this snack an irresistibly creamy and rich texture.

Ingredients:
* Medjool dates
* Smooth tahini
* Dark chocolate, at least 85% cacao
* Hemp seeds (or any other nut/seed) for sprinkling

Instructions:
1. Remove the pits from the dates, carefully shaping them to create a pocket for the filling.
2. Fill the dates generously with smooth tahini.
3. Melt the dark chocolate in the microwave 10-sec intervals, stirring between, making sure it doesn’t burn.
4. Add the melted chocolate on top of the stuffed dates, then sprinkle with hemp seeds while the chocolate is still soft.
5. Refrigerate until the chocolate has solidified, then serve and enjoy!

Health Benefits:
* Dates: They are naturally sweet and also provide fiber, vitamins, and minerals.
* Tahini: It adds a creamy texture along with healthy fats, protein, and calcium.
* Dark Chocolate: It contains antioxidants, including flavonoids, which offer numerous health benefits.
* Hemp Seeds: An excellent source of omega-3 fatty acids and protein!

* Disclaimer: While I don’t recommend giving these to your children every day, since they are quite sweet and can train their palates to crave unnatural levels of sweetness, they are perfect as an occasional treat!

I hope you and your family enjoy these sweet and creamy treats as much as I do! 🤗🍫

#vegan #plantbased #plantbasedrecipes #VeganRecipes #plantbasednutrition #datesnickers

Creamy Chocolate Dates 🍫

This recipe is incredibly simple to make, almost not a recipe at all! Still, I can guarantee that anyone who enjoys a sweet treat will appreciate these stuffed dates. The real game-changer is the tahini, which gives this snack an irresistibly creamy and rich texture.

Ingredients:
* Medjool dates
* Smooth tahini
* Dark chocolate, at least 85% cacao
* Hemp seeds (or any other nut/seed) for sprinkling

Instructions:
1. Remove the pits from the dates, carefully shaping them to create a pocket for the filling.
2. Fill the dates generously with smooth tahini.
3. Melt the dark chocolate in the microwave 10-sec intervals, stirring between, making sure it doesn’t burn.
4. Add the melted chocolate on top of the stuffed dates, then sprinkle with hemp seeds while the chocolate is still soft.
5. Refrigerate until the chocolate has solidified, then serve and enjoy!

Health Benefits:
* Dates: They are naturally sweet and also provide fiber, vitamins, and minerals.
* Tahini: It adds a creamy texture along with healthy fats, protein, and calcium.
* Dark Chocolate: It contains antioxidants, including flavonoids, which offer numerous health benefits.
* Hemp Seeds: An excellent source of omega-3 fatty acids and protein!

* Disclaimer: While I don’t recommend giving these to your children every day, since they are quite sweet and can train their palates to crave unnatural levels of sweetness, they are perfect as an occasional treat!

I hope you and your family enjoy these sweet and creamy treats as much as I do! 🤗🍫

#vegan #plantbased #plantbasedrecipes #VeganRecipes #plantbasednutrition #datesnickers

Crispy green beans with tahini 💚

Green beans are underrated and they can definitely be the perfect festive side dish! The secret to perfectly crispy, crunchy green beans comes down to three simple rules:
- Never boil them (cook them in an airfyer or with some olive oil on a pan)
- Season correctly
- Add toppings

INGREDIENTS:
- 500g fresh green beans
- Olive oil for cooking
- Sea salt & fresh black pepper
- Toppings: Dried cranberries, sliced almonds, pumpkin seeds
- Tahini Sauce: 2 tbsp tahini, 2 tbsp water, 1 tbsp fresh lemon juice

INSTRUCTIONS:
1. Wash the beans. I don’t remove the stems because anyway they burn in the airfryer, but feel free to do so
2. Place in the basked of your airfryer, add olive oil, salt and pepper. Cook to 180°C/360 F for 15 min
3. Place in a bowl and add your toppings
4. Transfer to a plate, add more of your toppings, and drizzle the tahini sauce on top!
5. Enjoy!

#greenbeans #VeganSides #veganrecipes #plantbased #plantbasedrecipes #tahini #festiverecipes #guthealth #gutfriendly #microbiome

Crispy green beans with tahini 💚

Green beans are underrated and they can definitely be the perfect festive side dish! The secret to perfectly crispy, crunchy green beans comes down to three simple rules:
- Never boil them (cook them in an airfyer or with some olive oil on a pan)
- Season correctly
- Add toppings

INGREDIENTS:
- 500g fresh green beans
- Olive oil for cooking
- Sea salt & fresh black pepper
- Toppings: Dried cranberries, sliced almonds, pumpkin seeds
- Tahini Sauce: 2 tbsp tahini, 2 tbsp water, 1 tbsp fresh lemon juice

INSTRUCTIONS:
1. Wash the beans. I don’t remove the stems because anyway they burn in the airfryer, but feel free to do so
2. Place in the basked of your airfryer, add olive oil, salt and pepper. Cook to 180°C/360 F for 15 min
3. Place in a bowl and add your toppings
4. Transfer to a plate, add more of your toppings, and drizzle the tahini sauce on top!
5. Enjoy!

#greenbeans #VeganSides #veganrecipes #plantbased #plantbasedrecipes #tahini #festiverecipes #guthealth #gutfriendly #microbiome

Butternut squash & hummus! 🧡

I really love this recipe, it’s tasty, it looks fancy, and the benefits are endless!
- Butternut squash, chickpeas, and tahini, are all rich in vitamins, minerals, and antioxidants to support overall health!
- High Fiber: squash, chickpeas and the extra seeds will make sure you get enough fiber to feed your gut microbes, keep you full, and maintain steady blood sugar levels.
- Protein-Packed: The chickpeas and seeds add plant-based protein!
- Healthy Fats: Tahini and olive oil provide unsaturated fats beneficial for heart health, while also improving the absorption of fat-soluble vitamins.

Ingredients:
* 1 butternut squash & reserved seeds
* 1 cup of chickpeas (for roasting)
* Hummus Base: 400g cooked chickpeas, 4 tbsp tahini, 1 tbsp olive oil, 1-2 tbsp water, 1 clove garlic, Juice of 1 lemon, 1/2 tsp cumin, 1/2 tsp salt
* Tahini Sauce: 2 tbsp tahini, 1 tsp date/maple syrup, 3 tbsp water, 1/2 tsp smoked paprika
* Additional salt as needed
* Chili powder
* Smoked paprika
* 1-2 tbsp olive oil for cooking

Method:
1. Cut the butternut squash into halves. Brush with olive oil, sprinkle with salt, and add a dash of pepper or chili powder.
*Pro tip: Remove the seeds, rinse and roast them with the squash for 15 minutes, then set aside. You can peel them or eat the whole seeds for extra fiber!
2. Roast the squash at 180°C/356F for 30-45 minutes in a preheated oven.
3. For an extra crunchy element, toss 1 cup of chickpeas with olive oil, salt, and smoked paprika, and air fry at 180°C/356F for about 15 minutes until crispy.
4. Blend the hummus ingredients to create a smooth base.
5. Mix the tahini sauce ingredients: water, tahini, date syrup, and smoked paprika until well combined.
6. Once the squash is roasted, fill the “hole” with the crispy chickpeas and sprinkle the roasted squash seeds on top.
7. Drizzle the tahini sauce generously over the dish.
8. Add some extra crispy crickpeas, and enjoy your flavor-packed roasted squash!
🧡
#vegan #plantbased #butternutsquash #hummus #tahini #guthealth #fiber #protein #VeganRecipes

Butternut squash & hummus! 🧡

I really love this recipe, it’s tasty, it looks fancy, and the benefits are endless!
- Butternut squash, chickpeas, and tahini, are all rich in vitamins, minerals, and antioxidants to support overall health!
- High Fiber: squash, chickpeas and the extra seeds will make sure you get enough fiber to feed your gut microbes, keep you full, and maintain steady blood sugar levels.
- Protein-Packed: The chickpeas and seeds add plant-based protein!
- Healthy Fats: Tahini and olive oil provide unsaturated fats beneficial for heart health, while also improving the absorption of fat-soluble vitamins.

Ingredients:
* 1 butternut squash & reserved seeds
* 1 cup of chickpeas (for roasting)
* Hummus Base: 400g cooked chickpeas, 4 tbsp tahini, 1 tbsp olive oil, 1-2 tbsp water, 1 clove garlic, Juice of 1 lemon, 1/2 tsp cumin, 1/2 tsp salt
* Tahini Sauce: 2 tbsp tahini, 1 tsp date/maple syrup, 3 tbsp water, 1/2 tsp smoked paprika
* Additional salt as needed
* Chili powder
* Smoked paprika
* 1-2 tbsp olive oil for cooking

Method:
1. Cut the butternut squash into halves. Brush with olive oil, sprinkle with salt, and add a dash of pepper or chili powder.
*Pro tip: Remove the seeds, rinse and roast them with the squash for 15 minutes, then set aside. You can peel them or eat the whole seeds for extra fiber!
2. Roast the squash at 180°C/356F for 30-45 minutes in a preheated oven.
3. For an extra crunchy element, toss 1 cup of chickpeas with olive oil, salt, and smoked paprika, and air fry at 180°C/356F for about 15 minutes until crispy.
4. Blend the hummus ingredients to create a smooth base.
5. Mix the tahini sauce ingredients: water, tahini, date syrup, and smoked paprika until well combined.
6. Once the squash is roasted, fill the “hole” with the crispy chickpeas and sprinkle the roasted squash seeds on top.
7. Drizzle the tahini sauce generously over the dish.
8. Add some extra crispy crickpeas, and enjoy your flavor-packed roasted squash!
🧡
#vegan #plantbased #butternutsquash #hummus #tahini #guthealth #fiber #protein #VeganRecipes

Prebiotic Brownies! 🤎

I know this is a bold claim for brownies, but all of the ingredients here contain prebiotic fiber! (except for the baking powder and baking soda of course)

Sweet potatoes contain soluble fiber, and when you refrigerate them, their starches reorganize into resistant starch, which acts as a prebiotic! Medjool dates and oat flour are great sources of beta-glucan, a type of soluble fiber with prebiotic properties. Last but not least, cocoa powder contains polyphenols and flavonoids that promote the growth of beneficial gut bacteria.

So let’s go straight to the recipe so you can start enjoying the benefits of these brownies!

Ingredients:
🤎Brownies:
300 g cooked sweet potato
8 medjool dates
1/4 cup tahini
1/4 cup oat flour
1/2 cup Cocoa powder
1 tsp baking soda
1 tsp baking powder
Optional: 1-2 tbsp maple/agave syrup

🤎Chocolate-tahini sauce: 1 tbsp tahini, 2 squares of dark chocolate (melted)

Instructions:
1. Preheat your oven to 180°C/ 360 F.
2. Cook a medium sweet potato (boil, bake or cook in the microwave)
3. Add all the ingredients to a food processor and blend until smooth!
4. Transfer to a baking pan.
5. Cook in a preheated oven for 18-20 minutes.
6. Let cool down before eating, ideally in the fridge overnight.
7. When cooled, drizzle the tahini- chocolate sauce on top!
8. Enjoy and share with friends and family!

🤎

#tahinibrownies #tahini #brownies #sweetpotato #vegan #plantbased #VeganRecipes #prebioticbrownies #prebiotics #microbiome #microbiota #guthealth

Prebiotic Brownies! 🤎

I know this is a bold claim for brownies, but all of the ingredients here contain prebiotic fiber! (except for the baking powder and baking soda of course)

Sweet potatoes contain soluble fiber, and when you refrigerate them, their starches reorganize into resistant starch, which acts as a prebiotic! Medjool dates and oat flour are great sources of beta-glucan, a type of soluble fiber with prebiotic properties. Last but not least, cocoa powder contains polyphenols and flavonoids that promote the growth of beneficial gut bacteria.

So let’s go straight to the recipe so you can start enjoying the benefits of these brownies!

Ingredients:
🤎Brownies:
300 g cooked sweet potato
8 medjool dates
1/4 cup tahini
1/4 cup oat flour
1/2 cup Cocoa powder
1 tsp baking soda
1 tsp baking powder
Optional: 1-2 tbsp maple/agave syrup

🤎Chocolate-tahini sauce: 1 tbsp tahini, 2 squares of dark chocolate (melted)

Instructions:
1. Preheat your oven to 180°C/ 360 F.
2. Cook a medium sweet potato (boil, bake or cook in the microwave)
3. Add all the ingredients to a food processor and blend until smooth!
4. Transfer to a baking pan.
5. Cook in a preheated oven for 18-20 minutes.
6. Let cool down before eating, ideally in the fridge overnight.
7. When cooled, drizzle the tahini- chocolate sauce on top!
8. Enjoy and share with friends and family!

🤎

#tahinibrownies #tahini #brownies #sweetpotato #vegan #plantbased #VeganRecipes #prebioticbrownies #prebiotics #microbiome #microbiota #guthealth

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #nutrition #sulforaphane #microbiome #microbiota

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #nutrition #sulforaphane #microbiome #microbiota

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #nutrition #sulforaphane

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #nutrition #sulforaphane

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #plantbaseddiet #sulforaphane #nutrition

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #plantbaseddiet #sulforaphane #nutrition

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #nutrition #sulforaphane #microbiome #microbiota

Crispy tahini broccoli 🥦

This is definitely my favorite way to eat broccoli! It’s really simple to make, and it’s creamy and crispy at the same time!

💡Pro tip: Chop broccoli and let it rest for 30-40 minutes before cooking. This allows enzymes to create sulforaphane, a compound that helps protect against carcinogens, oxidative stress, and inflammation (PMID: 38397745)

💚 Ingredients:
* 1 head of broccoli 🥦
* 3 tbsp tahini
* 5 tbsp water
* Your favorite spices!

💚 Instructions:
1. Cut broccoli into bite-sized florets and let rest (30-40 min).
2. Whisk tahini with water gradually until smooth, then add spices.
3. Coat broccoli thoroughly with the tahini sauce.
4. Air fry at 180°C (356°F) for ~10 minutes or bake until crispy-edged but not burnt.
5. Serve hot as a side dish or healthy snack!

🥦
#broccoli #vegan #plantbased #plantbasedrecipes #guthealth #nutrition #sulforaphane #microbiome #microbiota

Chickpeas & Oyster Mushrooms with Creamy Sun-Dried Tomato Sauce 🍅

A good sauce can completely transform a vegan dish: it adds flavor, richness, and ties everything together, turning simple ingredients into something satisfying and memorable.

Specifically, this sauce contains sun-dried tomatoes which are packed with antioxidants like lycopene, along with vitamins C and K, and are a concentrated source of iron. Tahini is rich in healthy fats, protein, and calcium, offering a creamy texture and nutty flavor. Garlic, beyond its bold flavor, is renowned for its antioxidant properties. Together, these ingredients are full of health benefits.

🍅Ingredients:
- 400g cooked chickpeas, drained and patted dry
- 250g oyster mushrooms, torn into bite-sized pieces

Sun-Dried Tomato Sauce:
- 70g sun-dried tomatoes, drained
- 1/4 cup tahini
- 1 large clove of garlic, peeled
- 3/4 cup water
- Salt and freshly ground black pepper to taste

Garnish:
- Thinly sliced sun-dried tomatoes
- Optional: fresh herbs

🍅Instructions:
1. Heat a large pan over medium-high heat. Add a drizzle of olive oil and the torn oyster mushrooms in a single layer. Let them sear undisturbed for 3-4 minutes until golden brown, then flip and cook until crispy on the edges and tender in the middle.
2. Add the chickpeas to the golden mushrooms and sauté for 4-5 minutes.
3. Meanwhile, create the sauce: In a blender, combine the sun-dried tomatoes, tahini, garlic, and water. Blend until smooth and creamy, about 1-2 minutes. Season to taste with salt and pepper.
4. Pour the sauce over the chickpea-mushroom mixture, reducing the heat to medium-low. Gently stir to coat everything evenly.
5. Transfer to serving bowls and garnish with sliced sun-dried tomatoes.

Enjoy 🍅

#guthealth #plantbased #VeganRecipes #sundriedtomatoes #tahini #chickpeas #lycopene

Chickpeas & Oyster Mushrooms with Creamy Sun-Dried Tomato Sauce 🍅

A good sauce can completely transform a vegan dish: it adds flavor, richness, and ties everything together, turning simple ingredients into something satisfying and memorable.

Specifically, this sauce contains sun-dried tomatoes which are packed with antioxidants like lycopene, along with vitamins C and K, and are a concentrated source of iron. Tahini is rich in healthy fats, protein, and calcium, offering a creamy texture and nutty flavor. Garlic, beyond its bold flavor, is renowned for its antioxidant properties. Together, these ingredients are full of health benefits.

🍅Ingredients:
- 400g cooked chickpeas, drained and patted dry
- 250g oyster mushrooms, torn into bite-sized pieces

Sun-Dried Tomato Sauce:
- 70g sun-dried tomatoes, drained
- 1/4 cup tahini
- 1 large clove of garlic, peeled
- 3/4 cup water
- Salt and freshly ground black pepper to taste

Garnish:
- Thinly sliced sun-dried tomatoes
- Optional: fresh herbs

🍅Instructions:
1. Heat a large pan over medium-high heat. Add a drizzle of olive oil and the torn oyster mushrooms in a single layer. Let them sear undisturbed for 3-4 minutes until golden brown, then flip and cook until crispy on the edges and tender in the middle.
2. Add the chickpeas to the golden mushrooms and sauté for 4-5 minutes.
3. Meanwhile, create the sauce: In a blender, combine the sun-dried tomatoes, tahini, garlic, and water. Blend until smooth and creamy, about 1-2 minutes. Season to taste with salt and pepper.
4. Pour the sauce over the chickpea-mushroom mixture, reducing the heat to medium-low. Gently stir to coat everything evenly.
5. Transfer to serving bowls and garnish with sliced sun-dried tomatoes.

Enjoy 🍅

#guthealth #plantbased #VeganRecipes #sundriedtomatoes #tahini #chickpeas #lycopene

✨ How to make the perfect quinoa every time 💡

1️⃣ Rinse thoroughly🚰: this is the most important step! It removes the saponin (natural coating that has a bitter taste). Use fine-mesh strainer to rinse under cold water for 30+ seconds

2️⃣ Perfect water ratio📏: instead if the traditional 2:1 ratio, use 1¾ cups water : 1 cup quinoa. It will prevent the quinoa from getting soggy and mushy

3️⃣ Cooking method🔥
- Option 1: in a pot, bring water to boil first, then add quinoa
- Option 2 (my favorite): combine water & quinoa in the pot, then bring to boil
- Reduce heat to low & simmer covered (15 mins)
- Pro tip: Add bay leaves, salt & pepper, or use broth

4️⃣ Rest time ⏲️: when cooked, remove the quinoa from the heat and keep covered for 5 minutes. It will make your quinoa have the perfect fluffy texture

5️⃣ Fluff it up🍴: use a fork to gently separate the grains

6️⃣ Make it your own 🥗
- Add fresh vegetables
- Mix in herbs & spices
- Include fruits & seeds
- Get creative!

Follow these steps for perfectly cooked quinoa every time! Enjoy! 🌱

#quinoa #quinoarecipe #cookingtips #plantbased #easyrecipes #mealprep #nutrition #delicious #veganrecipes #glutenfree #veganfood

✨ How to make the perfect quinoa every time 💡

1️⃣ Rinse thoroughly🚰: this is the most important step! It removes the saponin (natural coating that has a bitter taste). Use fine-mesh strainer to rinse under cold water for 30+ seconds

2️⃣ Perfect water ratio📏: instead if the traditional 2:1 ratio, use 1¾ cups water : 1 cup quinoa. It will prevent the quinoa from getting soggy and mushy

3️⃣ Cooking method🔥
- Option 1: in a pot, bring water to boil first, then add quinoa
- Option 2 (my favorite): combine water & quinoa in the pot, then bring to boil
- Reduce heat to low & simmer covered (15 mins)
- Pro tip: Add bay leaves, salt & pepper, or use broth

4️⃣ Rest time ⏲️: when cooked, remove the quinoa from the heat and keep covered for 5 minutes. It will make your quinoa have the perfect fluffy texture

5️⃣ Fluff it up🍴: use a fork to gently separate the grains

6️⃣ Make it your own 🥗
- Add fresh vegetables
- Mix in herbs & spices
- Include fruits & seeds
- Get creative!

Follow these steps for perfectly cooked quinoa every time! Enjoy! 🌱

#quinoa #quinoarecipe #cookingtips #plantbased #easyrecipes #mealprep #nutrition #delicious #veganrecipes #glutenfree #veganfood

✨ How to make the perfect quinoa every time 💡

1️⃣ Rinse thoroughly🚰: this is the most important step! It removes the saponin (natural coating that has a bitter taste). Use fine-mesh strainer to rinse under cold water for 30+ seconds

2️⃣ Perfect water ratio📏: instead if the traditional 2:1 ratio, use 1¾ cups water : 1 cup quinoa. It will prevent the quinoa from getting soggy and mushy

3️⃣ Cooking method🔥
- Option 1: in a pot, bring water to boil first, then add quinoa
- Option 2 (my favorite): combine water & quinoa in the pot, then bring to boil
- Reduce heat to low & simmer covered (15 mins)
- Pro tip: Add bay leaves, salt & pepper, or use broth

4️⃣ Rest time ⏲️: when cooked, remove the quinoa from the heat and keep covered for 5 minutes. It will make your quinoa have the perfect fluffy texture

5️⃣ Fluff it up🍴: use a fork to gently separate the grains

6️⃣ Make it your own 🥗
- Add fresh vegetables
- Mix in herbs & spices
- Include fruits & seeds
- Get creative!

Follow these steps for perfectly cooked quinoa every time! Enjoy! 🌱

#quinoa #quinoarecipe #cookingtips #plantbased #easyrecipes #mealprep #nutrition #delicious #veganrecipes #glutenfree #veganfood

✨ How to make the perfect quinoa every time 💡

1️⃣ Rinse thoroughly🚰: this is the most important step! It removes the saponin (natural coating that has a bitter taste). Use fine-mesh strainer to rinse under cold water for 30+ seconds

2️⃣ Perfect water ratio📏: instead if the traditional 2:1 ratio, use 1¾ cups water : 1 cup quinoa. It will prevent the quinoa from getting soggy and mushy

3️⃣ Cooking method🔥
- Option 1: in a pot, bring water to boil first, then add quinoa
- Option 2 (my favorite): combine water & quinoa in the pot, then bring to boil
- Reduce heat to low & simmer covered (15 mins)
- Pro tip: Add bay leaves, salt & pepper, or use broth

4️⃣ Rest time ⏲️: when cooked, remove the quinoa from the heat and keep covered for 5 minutes. It will make your quinoa have the perfect fluffy texture

5️⃣ Fluff it up🍴: use a fork to gently separate the grains

6️⃣ Make it your own 🥗
- Add fresh vegetables
- Mix in herbs & spices
- Include fruits & seeds
- Get creative!

Follow these steps for perfectly cooked quinoa every time! Enjoy! 🌱

#quinoa #quinoarecipe #cookingtips #plantbased #easyrecipes #mealprep #nutrition #delicious #veganrecipes #glutenfree #veganfood

FIBER IS ESSENTIAL (If you want to live a healthy and happy life) 🌱

Fiber has some remarkable benefits!

High quality evidence, surprising but expected 🥉:
* A 2024 systematic review and meta-analysis showed that higher total dietary fiber consumption was linked to significant mortality reductions: all-cause mortality (-23%), cardiovascular disease mortality (-26%), and cancer-related mortality (-22%). Fiber from nuts and seeds showed an even stronger reduction in cardiovascular deaths (-43%) (PMID: 38011755)
* A 2019 meta-analysis found that consuming 25-29g of fiber daily versus lower intake was associated with lower stroke risk (-22%), lower type 2 diabetes risk (-16%), and lower colorectal cancer risk (-16%) (PMID: 33208922)

Moderately surprising 🥈:
- A systematic review and meta-analysis found that higher fiber intake was linked to reduced depression risk. In adults, higher total dietary fiber intake was linked to 10% lower odds of depression (5% reduction per 5g of fiber increase). Vegetable fiber showed a 27% reduction, while soluble fiber showed a 20% reduction. In adolescents, higher fiber intake lowered depression odds by 57% (PMID: 36692989)
- A study including 5674 U.S adults found that higher fiber intake was linked to longer telomeres, a sign of slower aging. In simple terms, every extra 1 g of fiber per 1000 calories was associated with telomeres that were 8.3 base pairs longer. This could mean that boosting your fiber intake by 10 g per 1000 calories might reduce biological aging by about 4 to 5 years! (PMID: 29570620)

The most surprising of all 🏆🥇:
A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

The evidence is clear: fiber is crucial for overall health and longevity! 🌱

#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor

FIBER IS ESSENTIAL (If you want to live a healthy and happy life) 🌱

Fiber has some remarkable benefits!

High quality evidence, surprising but expected 🥉:
* A 2024 systematic review and meta-analysis showed that higher total dietary fiber consumption was linked to significant mortality reductions: all-cause mortality (-23%), cardiovascular disease mortality (-26%), and cancer-related mortality (-22%). Fiber from nuts and seeds showed an even stronger reduction in cardiovascular deaths (-43%) (PMID: 38011755)
* A 2019 meta-analysis found that consuming 25-29g of fiber daily versus lower intake was associated with lower stroke risk (-22%), lower type 2 diabetes risk (-16%), and lower colorectal cancer risk (-16%) (PMID: 33208922)

Moderately surprising 🥈:
- A systematic review and meta-analysis found that higher fiber intake was linked to reduced depression risk. In adults, higher total dietary fiber intake was linked to 10% lower odds of depression (5% reduction per 5g of fiber increase). Vegetable fiber showed a 27% reduction, while soluble fiber showed a 20% reduction. In adolescents, higher fiber intake lowered depression odds by 57% (PMID: 36692989)
- A study including 5674 U.S adults found that higher fiber intake was linked to longer telomeres, a sign of slower aging. In simple terms, every extra 1 g of fiber per 1000 calories was associated with telomeres that were 8.3 base pairs longer. This could mean that boosting your fiber intake by 10 g per 1000 calories might reduce biological aging by about 4 to 5 years! (PMID: 29570620)

The most surprising of all 🏆🥇:
A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

The evidence is clear: fiber is crucial for overall health and longevity! 🌱

#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor

Stuffed Eggplants with Chickpea & Tomato Sauce 🍆

Eggplants are often misunderstood, but when cooked properly, they can be truly delicious. They’re loaded with antioxidants such as nasunin, a unique anthocyanin in the skin that can help neutralize free radicals and protect cells from damage. Additionally, eggplants are high in fiber, supporting gut health and your gut microbiome.
🍆

Ingredients:
* 1 eggplant
* Filling:
* 2 cups cooked chickpeas
* 400g tomato purée
* 2 carrots
* 1-2 tbsp of tahini
* Optional: garlic and onion
* 1 tbsp olive oil (for cooking)
* Spices: Salt, Pepper, 1/2 tsp cumin, 1/2 tsp paprika, 1/2 tsp chili powder
* Tahini Sauce:
* 2 tbsp tahini
* 3 tbsp water

Instructions:
1. Preheat your oven to 200℃ (400℉) or set your airfryer accordingly.
2. Slice the eggplant in half. Carefully dice the flesh with a knife without cutting through the skin or edges. Brush it with a mixture of olive oil, salt and pepper. Place the eggplant halves in the oven/airfryer for 15–20 minutes with the flesh side down.
3. Meanwhile, prepare the sauce. In a pan, heat the olive oil and sauté the carrots (and optional garlic and onion, if using) until they begin to soften. Add the tomato purée and let it simmer for 5–10 minutes. Stir in the chickpeas and then the tahini sauce until well combined.
4. Remove the eggplant halves from the oven/airfryer. Gently scoop out the softened flesh with a spoon and add it to the sauce mixture, cooking for an extra 2-3 minutes.
5. Spoon the filling back into the eggplant shells. Return them to the oven/airfryer for an additional 5 minutes.
6. Drizzle some tahini sauce on top.
7. Enjoy your delicious, stuffed eggplants!
🍆

#eggplant #aubergine #easyrecipes #VeganRecipes #plantbased #vegan #antioxidants #fiber #plantbaseddiet

Stuffed Eggplants with Chickpea & Tomato Sauce 🍆

Eggplants are often misunderstood, but when cooked properly, they can be truly delicious. They’re loaded with antioxidants such as nasunin, a unique anthocyanin in the skin that can help neutralize free radicals and protect cells from damage. Additionally, eggplants are high in fiber, supporting gut health and your gut microbiome.
🍆

Ingredients:
* 1 eggplant
* Filling:
* 2 cups cooked chickpeas
* 400g tomato purée
* 2 carrots
* 1-2 tbsp of tahini
* Optional: garlic and onion
* 1 tbsp olive oil (for cooking)
* Spices: Salt, Pepper, 1/2 tsp cumin, 1/2 tsp paprika, 1/2 tsp chili powder
* Tahini Sauce:
* 2 tbsp tahini
* 3 tbsp water

Instructions:
1. Preheat your oven to 200℃ (400℉) or set your airfryer accordingly.
2. Slice the eggplant in half. Carefully dice the flesh with a knife without cutting through the skin or edges. Brush it with a mixture of olive oil, salt and pepper. Place the eggplant halves in the oven/airfryer for 15–20 minutes with the flesh side down.
3. Meanwhile, prepare the sauce. In a pan, heat the olive oil and sauté the carrots (and optional garlic and onion, if using) until they begin to soften. Add the tomato purée and let it simmer for 5–10 minutes. Stir in the chickpeas and then the tahini sauce until well combined.
4. Remove the eggplant halves from the oven/airfryer. Gently scoop out the softened flesh with a spoon and add it to the sauce mixture, cooking for an extra 2-3 minutes.
5. Spoon the filling back into the eggplant shells. Return them to the oven/airfryer for an additional 5 minutes.
6. Drizzle some tahini sauce on top.
7. Enjoy your delicious, stuffed eggplants!
🍆

#eggplant #aubergine #easyrecipes #VeganRecipes #plantbased #vegan #antioxidants #fiber #plantbaseddiet

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

FIBER is only found in PLANTS 🌱

Just in case you needed a reminder.

Fiber also has unsuspected benefits! Not just prettier 💩

These are the ones that surprised me the most (and my father still thinks I’m making this up to make him eat vegetables):
- A systematic review and meta-analysis of prospective cohort studies (2024) showed that a higher consumption of total dietary fiber was associated with a statistically significant reduction in mortality: all cause mortality (-23%), CVD-related mortality (-26%), cancer-related mortality (-22%). Fiber from nuts and seeds was linked with an even greater reduction in CVD-related deaths (-43%). (PMID: 38011755).
- A meta-analysis (2019) shower that a fiber intake of 25-29g/day vs. lower intake was associated with lower stroke incidence (-22%), lower type 2 diabetes incidence (-16%) and lower colorectal cancer incidence (-16%). (PMID: 33208922).

The most surprising of all 🏆:

A study of melanoma patients starting immune checkpoint blockade therapy assessed dietary fiber and probiotic supplement use. Higher fiber intake was linked to improved progression-free survival, with each 5g increase reducing progression or death risk by 30%. Additionally, patients with sufficient fiber intake who were not taking probiotics had higher response rates to treatment (82% vs 59%)! 🤯 (PMID: 34941392)

So yes, fiber is essential, especially if you care about your health (or your father’s health).

🌱
#fiber #fiberfueled #microbiome #microbiota #plantbased #plantbasednutrition #plantbaseddoctor #guthealth

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #coeliacsdisease #guthealth #celiacdisease #veganrecipes

Arepas are a great alternative if you have celiac disease or non-celiac gluten sensitivity! 💛

Here’s the recipe:

Ingredients:
💧2 cups of water
🌽 2 cups of pre-cooked cornmeal (P.A.N)
🧂 1 tsp salt
🖤 Optional (but very recommended): 1 tsp of Nigella seeds. Any other seeds work too but they won’t give them this special flavor.
💛
Instructions:
1. In a large bowl add the water and salt.
2. Add the flour and mix until well combined. If you are using them, add the seeds. Your dough is now ready!
4. Roll the dough into small balls and flatten them with your hands. Cook them right away or store in the fridge for up to 3 days (or freeze for up to 3 months).
5. Cook them on a pan with a lid to speed things up, or in an airfryer for 5-10 min to 180°C/360 F.
6. Cut them in halves (without cutting all the way through) and fill them up with your favorite filling. I used hummus.
7. Serve and enjoy! 😍

#glutenfree #arepas #vegan #plantbased #easyrecipes #hummus #celiac #coeliacsdisease #guthealth #celiacdisease #veganrecipes

Red lentil “hummus”

🧆 Did you know that hummus literally means chickpeas? So this is technically not hummus, but it’s just and creamy and satisfying!

💡Bonus benefit: lentils and tahini have complementary amino acid profiles, making them a good combination for an optimal protein source.
- Lentils: Lentils are rich in lysine. However, they are relatively low in methionine and cysteine.
- Tahini (Sesame Seeds): Tahini is rich in methionine and cysteine but relatively low in lysine.

Here’s the recipe!

🧡 INGREDIENTS:
Base:
* 200g dried red lentils
* 1/3 cup tahini
* 1 large clove garlic, minced
* Juice of 1/2 lemon (about 2 tablespoons)
* 1/2 teaspoon salt
* 1/2 teaspoon ground cumin

🌶️ Optional Toppings:
* Extra virgin olive oil
* Ground cumin
* Red chili flakes, to taste
* Chopped pistachios

INSTRUCTIONS:
1. Rinse the red lentils thoroughly under cold water until the water runs clear.
2. Place lentils in a medium saucepan and add enough water to cover by about 2 inches (approximately 2 cups).
3. Bring to a boil over high heat, then reduce to a simmer and cook for 15 minutes, or until lentils are cooked but not mushy. Stir occasionally to prevent sticking.
4. Drain the lentils well and let cool slightly.
5. In a food processor or high-powered blender, combine: cooked lentils, tahini, minced garlic, lemon juice, ground cumin, salt.
6. Blend until smooth.
7. Transfer to a serving bowl and use the back of a spoon to create swirls on the surface.
8. Add your favorite toppings and enjoy with vegetables or bread! 🥕

#lentilhummus #vegan #plantbased #hummus #lentils #VeganRecipes #plantbasedprotein #nutritionfacts #protein

Red lentil “hummus”

🧆 Did you know that hummus literally means chickpeas? So this is technically not hummus, but it’s just and creamy and satisfying!

💡Bonus benefit: lentils and tahini have complementary amino acid profiles, making them a good combination for an optimal protein source.
- Lentils: Lentils are rich in lysine. However, they are relatively low in methionine and cysteine.
- Tahini (Sesame Seeds): Tahini is rich in methionine and cysteine but relatively low in lysine.

Here’s the recipe!

🧡 INGREDIENTS:
Base:
* 200g dried red lentils
* 1/3 cup tahini
* 1 large clove garlic, minced
* Juice of 1/2 lemon (about 2 tablespoons)
* 1/2 teaspoon salt
* 1/2 teaspoon ground cumin

🌶️ Optional Toppings:
* Extra virgin olive oil
* Ground cumin
* Red chili flakes, to taste
* Chopped pistachios

INSTRUCTIONS:
1. Rinse the red lentils thoroughly under cold water until the water runs clear.
2. Place lentils in a medium saucepan and add enough water to cover by about 2 inches (approximately 2 cups).
3. Bring to a boil over high heat, then reduce to a simmer and cook for 15 minutes, or until lentils are cooked but not mushy. Stir occasionally to prevent sticking.
4. Drain the lentils well and let cool slightly.
5. In a food processor or high-powered blender, combine: cooked lentils, tahini, minced garlic, lemon juice, ground cumin, salt.
6. Blend until smooth.
7. Transfer to a serving bowl and use the back of a spoon to create swirls on the surface.
8. Add your favorite toppings and enjoy with vegetables or bread! 🥕

#lentilhummus #vegan #plantbased #hummus #lentils #VeganRecipes #plantbasedprotein #nutritionfacts #protein

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