10 TOP FOODS FOR YOUR DIGESTION #7

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10 TOP FOODS FOR YOUR DIGESTION

This series will look at ten of the top foods to help protect your gut health, provide helpful bits of knowledge along the way, and suggest a healthy recipe.

💩 TIP: DIGESTION AND THE PANCREAS

Your pancreas is located in your abdomen behind your stomach and is about the size of your hand. During digestion, your pancreas makes pancreatic juices filled with enzymes which break down sugars, fats, and starches. The enzymes include protease, amylase, and lipase. They empty into the upper part of your small intestine called the duodenum.

Your pancreas also helps your digestive system by making hormones, which are chemical messengers that travel through your blood. Pancreatic hormones help regulate your blood sugar levels and appetite, stimulate stomach acids, and tell your stomach when to empty. Insulin and glucagon are two examples.

💩 LET’S BE PROACTIVE.

Here is the next on our list of “10 Top Foods” that can help our digestion – Hummus!

  1. Kefir (Cup of Plain Lowfat Kefir)
  2. Papaya (Papaya and Avocado Salad)
  3. Ginger (Carrot Ginger Soup)
  4. Sauerkraut (Roasted Potatoes & Sauerkraut)
  5. Crispy Skin Salmon
  6. Steel Cut Oats (Banana Walnut Steel Cut Oats)
  7. HUMMUS

To keep your pancreas healthy, focus on foods that are rich in protein, low in animal fats, and contain antioxidants.

Hummus is a moderate fat food, but the fats in it are healthy fats. It is also a relatively high protein food, especially for people who follow vegetarian diets. People who eat chickpeas (or hummus) get fiber, unsaturated fat, antioxidant vitamins, magnesium, potassium, and iron.

Hummus is a Middle Eastern recipe made from pureed chickpeas. It usually contains tahini, lemon juice, salt, and an oil. Many types of hummus include additional ingredients, such as red pepper, ground garlic, or pine nuts.

💩 RECIPE: Hummus with Cucumber Sticks

INGREDIENTS:

  • 1 can (15 oz.) chickpeas, rinsed and drained
  • ½ teaspoon baking soda
  • ¼ cup lemon juice (from 1 ½ to 2 lemons)
  • 1 medium-to-large clove garlic, roughly chopped
  • ½ teaspoon fine sea salt, to taste
  • ½ cup tahini
  • 2 to 4 tablespoons ice water, more as needed
  • ½ teaspoon ground cumin
  • 1 tablespoon extra-virgin olive oil

INSTRUCTIONS:

1. Place the chickpeas in a medium saucepan and add the baking soda. Cover the chickpeas by several inches of water, then bring the mixture to a boil over high heat. Continue boiling, reducing heat if necessary to prevent overflow, for about 20 minutes, or until the chickpeas look bloated, their skins are falling off, and they’re quite soft.

2. In a fine-mesh strainer, drain the chickpeas and run cool water over them for about 30 seconds. Set aside.

3. In a food processor or blender, combine the lemon juice, garlic and salt. Process until the garlic is very finely chopped, then let the mixture rest so the garlic flavor can mellow, about 10 minutes.

4. Add the tahini to the food processor and blend until the mixture is thick and creamy, stopping to scrape down any tahini stuck to the sides and bottom of the processor as necessary.

5. While running the food processor, drizzle in 2 tablespoons ice water. Scrape down the food processor, and blend until the mixture is ultra smooth, pale and creamy.

6. Add the cumin and the drained, over-cooked chickpeas to the food processor. While blending, drizzle in the olive oil. Blend until the mixture is super smooth, scraping down the sides of the processor as necessary, about 2 minutes. Add more ice water by the tablespoon if necessary to achieve a super creamy texture.

7. Taste, and adjust as necessary for salt and lemon. Scrape the hummus into a serving bowl or platter. Top with garnishes of your choice, and serve.

NOTE: Leftover hummus keeps well in the refrigerator, covered, for up to 1 week.

Recipe adapted from: https://cookieandkate.com/best-hummus-recipe/

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HEALTHY MEAL SUGGESTIONS

(search here for any of these recipes)

💩 GUT-HEALTHY DAY!

  • Breakfast – Banana Walnut Steel Cut Oats
  • Snack – Glass of Kefir, Hummus w/ Cucumber Sticks
  • Lunch – Carrot Ginger Soup
  • Snack – Papaya and Avocado Salad
  • Dinner – Crispy Skin Salmon, Roasted Potatoes and Sauerkraut

🧠 BRAIN-HEALTHY DAY!

  • Breakfast – Blackberry Overnight Oats w/ Black Coffee
  • Snack – Kale Blueberry Protein Smoothie
  • Lunch – Healthy Tuna Salad Pita w/ Lemon Water
  • Snack – KIND Dark Chocolate Nuts & Sea Salt Bar w/ Half of an Orange
  • Dinner – Pasta With Butternut Squash, Walnuts & Sage, side of Steamed Broccoli
  • Dessert – Coconut Pumpkin Ice Cream

👁 EYE-HEALTHY DAY!

  • Breakfast – Multi Grain Cheerios w/ Strawberries & Almond Milk
  • Snack – Healthy Spin Art Dip w/ Baby Carrots
  • Lunch – Thai Chicken Flatbread
  • Snack – Tomato, Cucumber, & Feta Salad
  • Dinner – Shrimp Quesadillas on Corn Tortillas w/ Roasted Sweet Potatoes
  • Dessert – Greek Yogurt w/ Honey & Walnuts

❤️ HEART-HEALTHY DAY!

  • Breakfast – Fried Egg & Tomato on Flaxseed Toast
  • Snack – Half of an Avocado
  • Lunch – Salmon Burger w/ 3-Bean Salad
  • Snack – Sweet and Salty Almonds
  • Dinner – 40 Garlic Chicken w/ Sauteed Spinach
  • Dessert – Mixed Berry Crisp

Sources: Hopkinsmedecine, National Cancer Institute, Healthline, MedicalNewsToday, Cookie + Kate, Eat This Much