Autoimmune Freedom Weekly Digest

Happy Friday! Welcome to another Autoimmune Freedom Weekly Digest—a curated collection of wellness insights and more. From delicious recipes to interesting studies, I've gathered an eclectic mix of recommendations for you. Stay curious and empowered on your wellness journey!

Rebecca’s Kitchen

Stuffed Peppers: I made stuffed bell peppers this week! They are plant-based and grain-free! They're not just delicious when right out of the oven; they make great leftovers.

Ingredients:

• 6 bell peppers (any color)

• 14 oz green lentils

• 3 medium-sized tomatoes, diced

• 1 red onion, finely diced

• 5 cloves of garlic, minced

• Spices such as cumin, paprika, oregano, cayenne pepper, and chili powder

• Salt and pepper (to taste)

Instructions:

1. Preheat the oven to 350°F.

2. Prepare the lentils according to your desired texture and taste. Personally, I find soaking them overnight and then simmering them with garlic cloves and onion slices in water results in perfectly cooked lentils. This process takes around 20 - 30 minutes to achieve the ideal consistency.

3. In a pan, sauté the onion, garlic, and add diced tomatoes. Season with spices.

4. Add the cooked lentils.

5. Add salt and pepper to taste.

6. Cut the tops off the bell peppers, remove the seeds, and stuff them with the lentil mixture.

7. Place the stuffed peppers in a baking dish, cover with foil, and bake for 25-30 minutes.

8. Remove foil and cook for about another 20 minutes.

We got the BEET smoothie: I'm a huge fan of smoothies, and this one I made recently was a real winner.

Ingredients:

• 2 raw beets (roughly a cup of chopped beet)

• 1 - 2 frozen bananas (adjust for desired sweetness)

• ½ cup of frozen raspberries (adjust for desired sweetness)

• 2 inches of fresh ginger

• 1 inch of fresh turmeric

• 1 peeled lime

• 2 tablespoons of chia seeds

• 3 cups of water (adjust to preferred consistency)

Instructions:

Simply blend all the ingredients together. The result is a delightful magenta-colored smoothie. I like the earthy undertones of the beets. Give it a try!

Combination Cooking: I've been experimenting with a combination cooking method that's been fantastic. It begins with boiling or steaming the vegetables to achieve ideal tenderness using moist-heat, then finishing them by roasting. I’ve used this technique with Brussel sprouts and kabocha squash. This dual approach results in a caramelized exterior and amplified flavors from the dry-heat method. I stumbled upon this technique while listening to an interview with the founder of the now-closed Boston plant-based restaurant, Revolution Health Kitchen.

What I’m Listening to

Jovial Foods: Carla Bartolucci (How I Built This): Want to learn how to turn your love for food into a successful business? Carla, founder of Jovial Foods, shares her journey. She started Jovial after her daughter was diagnosed with gluten sensitivity. She discovered einkorn, an ancient wheat variety that is easier to digest for some people with gluten sensitivities. I really like Jovial Foods! I love their grain-free pasta, made with cassava flour. 

The Mountain is You: Transforming Self-Sabotage Into Self-Mastery by Brianna Wiest: This week I’ve been listening to the audiobook version of Brianna’s Wiest’s The Mountain is You. It's not just about overcoming self-sabotage; it's a deep dive into the hidden reasons behind our actions. The book invites introspection, revealing how seemingly obstructive habits might benefit us. Like how procrastination, despite delaying your deadlines, can offer a temporary escape from anxiety. With powerful insights, it empowers you to confront limiting beliefs, unlocking your genuine potential.

Science Spotlight: Stevia

Stevia’s Effects on the Gut Microbiome: A 2022 study explored stevia's impact on gut bacteria. The researchers found it potentially beneficial for gut diversity, influenced by intake amount, frequency, and diet. Stevioside (the main sweet element in stevia) showed anti-inflammatory properties. However, a 2020 study revealed that stevia notably decreased “quorum sensing” in the gut, interrupting the communication between the gut's microbiome and the body's other parts. Research into stevia's impact on gut health reveals conflicting results. While some studies suggest potential disruptions in microbial balance and communication among gut bacteria, others indicate no adverse effects and even hint at potential benefits for microbiome diversity.

I used to include stevia in my drinks, but stopped due to concerns about its possible influence on microbiota composition. But after reading studies saying the opposite, I'm unsure about stevia. Do you use stevia? What are your thoughts on these conflicting scientific findings?

Wishing you a safe and joyful weekend as we approach the new year. Take care and cherish the moments! Here's to wonderful times ahead!

Warmly,

Rebecca