3 Quick Things

Hi Everyone! 

Improve your health with this week’s three simple IBD tips and takeaways.

Remember that Rome wasn’t built in a day. Little changes lead to big results. We challenge you to take one small action today to benefit your future tomorrows.

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Toasted Coconut Butter

Bertina says: We eat lots of almond and peanut butter but sometimes when we crave something a bit more special, I make our toasted coconut butter goodness. It’s creamy, nutty and just so darn delicious! Oh, did I mention it’s only 1 ingredient? 

Some folks have asked if it tastes overwhelmingly of coconut. Personally, I don't taste too much coconut. It tastes more like nut butter with a little “something special" going on — an extra layer of depth and flavor.

This coconut butter spread pairs perfectly with pretty much everything. We love to dip fruits and veggies (e.g. apples, cucumbers, celery, bananas) in it, drizzle it on yogurt or spread it on crackers or toast.  

INGREDIENTS

• 3 cups (12 oz) unsweetened shredded coconut flakes, divided
• Dash of sea salt

MAKE THIS

1. Heat the shredded coconut in a large skillet over medium heat. Toast for 3-4 mins, stirring frequently, until the coconut is fragrant and golden brown. Remove from heat and transfer the toasted coconut flakes to a bowl
2. In a food processor or high powered blender (e.g. Vitamix), add the toasted coconut flakes and a dash of sea salt. Process the mixture, scraping the sides for about 10 minutes or until the mixture is smooth and silky
3. Pour the coconut butter into an air-tight container. Store it at room temp for up to 7 days or in the fridge for up to a month 

*Note: The coconut butter will harden in the fridge but you can reheat it in the microwave to make it spreadable.

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Snacks: Don't leave home without them

Scott says: To avoid finding myself in a situation where I don’t have food I feel comfortable eating, I pack snacks every time I leave the house, even for a brief trip. 

I never know when I may might end up needing something to eat, and it’s not easy to find safe on-the-go snacks for an IBD-friendly diet. 

Also, having snacks on hand helps when I’m around other people who are eating things that I desperately want to, but probably shouldn’t. At least I can grab my safe snack. It’s more bearable to eat something instead of watching everyone else eat.

Here are some favorite on-the-go snacks:

• Peeled apple or banana with creamy almond or peanut butter
• Pecans with plantain chips (a personal favorite) 
• Bertina’s Anytime Cookies (in welcome email; email us if you need the recipe!)
• Kind Pressed Bars

We are always on the lookout for new snack ideas, reply and let us know your favorite gut friendly snacks so we can share them with the community!

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The GI tract as a subway system

Colleen says: Unless you’re a healthcare professional, there’s a good chance you never learned the layout of the gastrointestinal (GI) tract. My patients frequently ask me “what comes first, the small intestine or the large intestine?” For a straightforward depiction of basic GI anatomy, check out Jack Anderson’s representation of the GI system as a subway map. 

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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our ebook, Eating with IBD: The Essentials.

Check it out

Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary