Happy Holidays!

Hi Everyone! 

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

Last week we sent a "Sick Day Self-Care Cheat Sheet" that may have been tricky to find. Here is that link again.

This week's newsletter is all about tahini (sesame paste).

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.

Give it a try and let us know how you like it!

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Try This - Tahini

Fun fact: Sesame seeds might be the oldest food known to humans. 

They’re also one of the first foods people with IBD stop eating since seeds top the list of foods to avoid on a low-fiber diet. 

Fortunately, there’s no need to throw sesame out with the fiber. Like other rough foods, you can break sesame seeds down into a gut-friendly alternative, like tahini. 

Tahini is a sesame paste made from finely ground sesame seeds and oil, usually olive. It’s popular in Middle Eastern and Mediterranean cuisine. 

Tahini should be creamy with a mild, yet savory, nutty flavor. Spread it over toast, drizzle it on soup (see this week’s butternut soup recipe with tahini), add it to sauces, mix it in dressings, or swirl it into homemade baked goods. 

We can’t believe this is the first time we’re talking about tahini in our newsletter. It’s too good not to eat in 2020.  

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Know this - Quick Nutrition Facts about Tahini

A two-tablespoon serving of tahini has: 

- 190 calories

- 6 grams of plant-based protein

- 6 grams of anti-inflammatory, heart-healthy fats 

- 0 grams of sugar 

And it's a good source of iron, magnesium, and potassium.

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Make This - Creamy Butternut Squash Soup with Tahini

Lots of pureed soups rely on a touch of cream or coconut milk to round out their flavor and consistency. This one turns to tahini for its creamy richness.  

INGREDIENTS

• 2 tbsp olive oil
• 1 large onion, chopped
• 3 garlic cloves, chopped
• 8 cups winter squash (butternut squash, kabocha or honey nut), seeded and cut into 1-inch cubes (~2-2 1/2 lbs)
• 3/4 tsp salt
• 1/2 tsp ground cumin
• 1/4 tsp freshly ground black pepper, optional
• 1/8 tsp ground turmeric
• Pinch of cayenne, optional
• 5 cups chicken or vegetable broth
• 1 tbsp honey or maple syrup
• 2 tbsp tahini
• 2 tbsp chopped fresh parsley, optional 

MAKE IT

1. Heat oil in a large pot over medium heat. Add the onion and cook until soft; add garlic and cook for another 30 seconds more. Stir in squash, salt, and spices. 
2. Add the broth and bring to a boil, then lower the head to medium-low and simmer, covered, until the squash is very tender, about 20 minutes. 
3. Use a hand-held blender to puree until smooth. (Or, allow to cool slightly, then puree it in several batches in a regular blender.) Stir in the honey or maple syrup.
4. Place tahini in a bowl and stir in 2 tbsp of cold water. Add more water by the tsp until the tahini is loose enough to drizzle. Serve the soup with tahini drizzle and garnish with parsley. 

recipe modified from Ellile Krieger

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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 new ebook, Eating with IBD: The Essentials. 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.