My Pensieve: Sugar Free and Life with UC
July 10, 2023
Artificial food coloring as a risk factor for UC
June 24, 2023
UC symptom: Fatigue
Some resources on fatigue. Fatigue/brain fog has been more prominent for me in the last year. Mostly related to nutritional deficiencies i.e. iron, but auto immune conditions can cause fatigue even in between flare ups.
1. https://www.medicalnewstoday.com/articles/ulcerative-colitis-and-fatigue-whats-the-link#how-can-ulcerative-colitis-cause-fatigue
"Several aspects of ulcerative colitis can cause fatigue. For example, the Crohn’s and Colitis Foundation indicates that IBD can lead to fatigue because of:
arthritis, which is a common co-occurring condition with ulcerative colitis
- inflammation
- anemia
- poor sleep
- nutritional deficiencies
- medication side effects
Fatigue is a common effect of these factors.
People with ulcerative colitis often have folate or vitamin B12 deficiencies.
Several medications to treat IBD — including AZA, 6-MP, methotrexate, antidepressants, narcotics, and steroids — can also cause fatigue."
2. "Fatigue in Inflammatory Bowel Diseases: Etiologies and Management"
"... looked at some of the potential causes of fatigue in people with IBD. The researchers noted some additional causes, including:
changes in the gut microbiome
psychological conditions, such as depression
complications from active disease
persistence of active disease"
3. "Psychological distress, iron deficiency, active disease and female gender are independent risk factors for fatigue in patients with ulcerative colitis"
"Another study, this time from 2018, noted that females with ulcerative have a higher risk of experiencing fatigue. The researchers also noted that iron deficiency, which can lead to anemia, is also associated with ulcerative colitis-related fatigue."
4. Thiopurines, a previously unrecognised cause for fatigue in patients with inflammatory bowel disease
5. https://s3-eu-west-1.amazonaws.com/files.crohnsandcolitis.org.uk/Publications/fatigue-and-IBD.pdf
November 19, 2022
Cheeka's Choc Puris (not Paleo - has sugar and gluten)
1. Lay out all the puris on a tray(s) that is lined with parchment/wax paper or foil. Poke holes in each puri. Tray should be able to fit in the freezer.
2. Melt semi sweet chocolate chips (guittard chips are good) in a microwavable bowl, 30 seconds at a time. Do not overheat chocolate as it will burn. One bag of chips is good for 30 puris. I usually melt 1/3 of the chocolate chips at a time, roll/dip ~10 puris with a spoon, and then do the next batch, because the chocolate hardens quickly after melting so you need to roll quickly. Guittard also makes dairy free chips. You can also try sugar free chips.
3. Roll each puri in the melted chocolate and place back on tray. Make sure they are not touching each other or they will freeze together.
4. Place tray in freezer. It only takes 5 minutes to harden.
5. While puris are in freezer, prepare candied pecans. Crush pecans (can use a nut chopper). Melt a little butter and brown sugar on low in a pan and saute crushed pecans until coated for a minute. Do not saute too long or they will burn. Alternatively, can use honey (or sweetener of your choice) and oil for sugar free and dairy free.
6. Once the puris are frozen, fill each puri with 3/4 tsp of candied pecans. Put back in freezer if not serving immediately.
7. Take puris out of freezer prior to serving. Puris can stay out for a little bit if weather is not hot. Otherwise serve immediately as the chocolate can melt. Full puri with spoon of ice cream (vanilla is classic!) and eat immediately. Alternatively can present puris on shot glasses of melted vanilla ice cream.. it looks great but frozen ice cream tastes better.
Puris will taste great out of the freezer even a week later (covered), but ideally make this closer to serving day/time.
October 16, 2021
Garden - how to choose a fruit tree variety
April 25, 2021
Garden - year 1
Like the 20 million other new gardeners this last year, gardening has been very therapeutic for me during covid. Here are some highlights.
Starting with a blank slate (summer 2020)
We decided to replace our mostly brown lawn with fruit trees and drought tolerant plants. Dad tilled up this area in just 1 hour!
We used the sheet mulching method to kill off any remaining weeds and lawn: we laid down cardboard and placed 3 inches of compost and mulch on top of the cardboard. The cardboard will eventually break down into compost and replenish the earth with carbon and nutrients. If you use this method, remove all tape and only use cardboard with no color ink.
We felt it was more organic to use cardboard than landscape fabric. But we'll see if I feel the same way in a year or two when the weeds are back.
Work in progress, stay tuned!
Check out this adorable frog my friend got for my bday! Namaste!
Growing our own food for the next apocalypse
Dad built a raised veg bed, by stacking up 4 layers of brick. We did not cement them. We put chicken wire on the bottom to prevent gophers, lined it with cardboard, and then put compost in.
A year later, we (I) changed our mind and decided to remove the bed and plant veggies directly in the ground so that we have more flexibility and space. (Sorry Dad!)
Add a soaker hose, and look at those veggies grow! Tomatoes, radish, okra, zucchini, magic beans! We planted marigold and onion seeds around the perimeter to prevent pests and insects. I also will stake the tomato plants instead of using cages.
Preparing to start my smoothie franchise
I started with 1 fruit tree a year ago.. and ended up with 30 trees, 8 berry plants, and 3 vines (kiwi, passionfruit, grape)! I'm a fruit tree addict! We are not going to let any of them grow taller than 7 feet. Backyard orchard culture/high density planting is for people who want a variety of fruit and just enough fruit to eat.
The first tree we planted was a fruit salad tree. Our family friend gave me a gift card to a local nursery and asked me to plant a tree in Mom's memory. I chose a fruit salad tree, because I know Mom would have gotten a kick out of it, as it makes for a great talking piece. This fruit salad tree has 4 grafted branches on one tree! Peaches, nectarines, plums, and apricots! Note how the blossoms are different on each branch.
Under the fruit salad and multi-cherry trees (4 types of cherry grafted on one tree), I created round beds and planted companion plants. Companion plants are synergistic plants that are beneficial to each other i.e. onions and nasturtiums deter pests under cherry trees.
We topped off the beds with mulch to help with water retention. Within a month, the texture of the hard clay soil improved so much, that I was seeing earthworms moving in! The downside was that there were grubs moving in too. I sprayed the ground with neem oil mixed with water and dishwashing liquid for a natural insecticide, and overturned as many grubs as I could to let the birds have at them.
Mission fig and tiger fig trees planted in the same hole - an example of high density planting.
We planted a dwarf cavendish and an ice cream banana, which apparently produces blue bananas which taste like vanilla ice cream!
January 2, 2021
Veg lasagna
Makes 2 lasagnas
1/3 onion
Spinach
8 oz shredded mozzarella (not SCD or Paleo), or SCD friendly cheese
Shredded parmesan cheese (not Paleo)
1. Saute onion, garlic and mushrooms in olive oil.
2. Add marina sauce. Simmer for 10 minutes. Add red chili flakes, chopped basil, zucchini, bell pepper and broccoli.
3. Saute spinach in pan. Chop the spinach and mix in with ricotta.
4. Boil lasagna noodles according to instructions on box.
5. Cover bottom of tray with sauce. Add layer of noodles, layer of ricotta, sprinkle parmesan cheese, layer of sauce, layer of noodles and repeat. Final layer should be parmesan and mozzarella cheese on top of sauce.
6. You can put in fridge overnight before baking, or bake right away. Cover with foil and bake at 350F for 25 minutes. Remove foil and bake for another 25 minutes.
7. Lasagna tastes best the next day after sauce has marinated.
October 4, 2020
Orange cake - Paleo, SCD
- 1/4 cup coconut oil
- 6 eggs, at room temperature
- 1/4 cup coconut milk*
- 6 tablespoons raw honey
- 1 teaspoon vanilla extract
- 1/2 teaspoon orange zest
- 1/2 cup coconut flour
- 1/2 teaspoon baking powder (aluminum free)
- 1/2 teaspoon salt
- juice of 1/2 medium orange
Preheat the oven to 350 degrees. Measure out coconut oil and place in an 8″x8″ pan. Place the pan in the oven to melt the coconut oil.
While the coconut oil is melting, whisk the eggs, coconut milk, honey, vanilla and orange zest together.
Combine coconut flour, baking powder and salt. Stir the dry ingredients into the wet.
Add melted coconut oil (make sure it is slightly cooled so it does not cook the egg) into the batter and mix until all lumps are gone.
Pour the batter into a greased 8x8 pan and place on the middle rack of the oven. Bake for 35-40 minutes, until browned on top and a toothpick comes out clean. Place the cake on a cooling rack.
After the cake has cooled a bit, but is still warm, poke holes all over the top with a fork. Juice the orange half right over the whole cake, making sure to evenly distribute the juice.
Orange Coconut Oil Frosting
Be sure to melt your coconut oil in a glass bowl. I do this by putting the bowl over a small pan of simmering water.
- 1/2 cup coconut oil, melted in a glass bowl
- 9 drops of liquid stevia (alternatively, you could use a couple of teaspoons of raw honey
- 1 packed teaspoon orange zest
- 1/2 teaspoon vanilla extract
- pinch of salt
Mix all ingredients into warm coconut oil. You are now going to place the bowl into the freezer in order to cool it down. It is very important to check on it every couple of minutes to catch it before it gets too cold. You want to take it out of the freezer right when it starts to get cloudy.
At this point the cold bowl (and your cool kitchen) will continue to turn the liquid oil into a solid. Continue to whisk the frosting as it gets cloudier and cloudier and eventually turns into a whipped butter consistency. The idea is to get a bit of air into it.
Once it is to a whipped (very soft) butter consistency plop it onto your cooled cake. Frost it very quickly before the coconut oil hardens. It will seem like a pretty thin frosting, but it is just enough.
*Use 1 teaspoon of coconut cream concentrate for every 6-8 oz of water for coconut cream milk. Mix together and use as directed or make homemade coconut milk.
May 23, 2020
Cauliflower Chinese egg fried rice
2 eggs
4 cups cauliflower rice
1/2 cup frozen mixed vegetables (no corn)
2 green onions
3 cloves garlic, minced
salt and pepper
3 Tablespoons coconut aminos or soy sauce
1. Heat remaining sesame oil in a wok or large nonstick skillet over high heat.
4. Push mixture to the sides of the wok to create an opening in the center then add the eggs and scramble. Toss mixture to combine then drizzle in gluten-free Tamari and mix again to combine. Serve hot.
Adapted from iowagirleats
May 16, 2020
Marilyn's SCD Chocolate Cake
Marilyn Alm is a veteran SCD expert and the owner and mentor of the international SCD Yahoo group (BTVC-SCD@yahoogroups.com). This “Chocolate” Cake Recipe is intended to be formally published in Louisiana SCD Lagniappe.
This is the tastiest SCD cake! It is like a flourless chocolate cake. Thank you Marilyn for creating this recipe!
Straight out of the oven and fluffy! Once it cools, it is more dense.
16 large Medjool dates
6 ounces (171 grams) pecans
4 ounces (113 grams) cocoa butter, melted
1/2 teaspoon (2.5 milliliters) baking soda
1/2 teaspoon (2.5 milliliters) salt
1/4 teaspoon (1.25 milliliters) finely ground black pepper
1 tablespoon (15 milliliters) legal vanilla extract
1 jumbo egg (71 g or larger)
1. Preheat oven to 325°F (163°C).
2. Pulse pecans in food processor to make pecan flour. Add salt and pepper. Process to mix well.
3. Pit the dates and chop, by cutting lengthwise and then crosswise, and crumble the date pieces into the food processor. Process for several minutes until dates and pecan flour are well mixed.
4. Melt cocoa butter over stove or microwave. Add the melted cocoa butter and vanilla. Process again for several minutes. The date/pecan mixture and the cocoa butter will slosh around in the food processor and will not incorporate with each other – but you need this processing to really chop up / puree the dates.
5. Scrape down the sides. Add the egg and the baking soda and process again. It’s rather amazing to see how this mixture suddenly turns into a very chocolate-cake-looking batter. You may wish to scrape down the sides once, and process a second time until very smooth.
6. Pour batter into four well-buttered mini-Bundt pans or one well-buttered 8” (20 cm) circle cake pan. Bake for 35 minutes or until a toothpick comes out clean.
7. Cool cake(s) and turn out. The mini-Bundts can be topped with vanilla half & half yogurt and cherries for a to-die-for dessert. The cake tastes even more chocolaty if it chills over night before you eat it.
Posted from gutharmony.