MARCH, 2016
PURELY MARCH. a purely elizabeth publication.
THE PROBIOTIC ISSUE. 6 probiotic-rich recipes + the foods you should be eating every day for digestive and immune health!
DR. FRANK LIPMAN, expert in the fields of Integrative + Functional Medicine shares with us WHY PROBIOTICS ARE ESSENTIAL TO GOOD HEALTH.
a purely gluten-free + plant-based publication.
EDITORIAL + DESIGN: caroline caligari
RECIPES + PHOTOGRAPHY: elizabeth stein
welcome TO THE PURELY MARCH MAGAZINE!
THE PROBIOTIC ISSUE. [ inside you'll find 6 probiotic-rich recipes, a glimpse at our NEW LINE OF PROBIOTIC GRANOLA + why probiotics are essential to good health from Dr. Frank Lipman. ]
Copyright Š 2016 by purely publishing, inc.
introducing the first
PROBIOTIC GRANOLA. why probiotics? Our intestines are filled with
both good bacteria and bad bacteria. The key to intestinal health is a balance of both. Probiotics are the good bacteria your gut needs. With 70% of our immune system located in our gut, it's crucial to keep the gut healthy and happy for optimal wellness!
// LAUNCHING MARCH 15TH on purelyelizabeth.com + in The Fresh Market stores.
our award-winning granola + a probiotic boost! made with GanedenBC30—a patented vegan strain of probiotics— shown to survive the baking process. two servings a day will get you maximum probiotic benefits to help support a
healthy immune system.
+ digestive
follow us on Instagram for the first look! #purelyprobiotic
PURELY CHATTING with Dr. Frank Lipman A pioneer and internationally recognized expert in the fields of Integrative and Functional Medicine, Dr. Frank Lipman is the founder and director of Eleven Eleven Wellness Center in New York City and the creator of Be Well by Dr. Frank Lipman, a proprietary brand of dietary supplements, detoxifying cleanses and health coaching services.
can you tell us a little about your unique and integrative approach to medicine? My approach to medicine is quite simple - if something is off in the body, we look at a persons diet and lifestyle to see what could be contributing to the imbalance and then provide suggestions and support to create a diet and lifestyle that provide optimal health for that person. Instead of reaching for a pill to mask a symptom, I work to find the root cause of any imbalance or disease in the body and make suggestions on how they can heal and how they can take responsibility for their health.
what kind of role do you believe nutrition plays in good health? In my opinion, food is information, so the type of food you choose to eat is sending your body information on how to function. Food can be supportive or destructive, and as I've witnessed in my practice over the past 20+ years, a person can significantly change their health by making dietary changes.
what are the most common problems or deficiencies that you see in your clients' diets? The most common problems we see is that many patients are consuming way too much sugar, oftentimes without even realizing it. They may think their green juice or whole grain cereal is healthy, but
when you read the ingredient list and sugar content - it tells another story. These foods are not healthy and are disrupting their gut health and ability to thrive and feel well.
why is it important to have a healthy gut? The gut is important for a multitude of reasons – not only does it comprise over 70% of the immune system, but it's also critical for nutrient absorption, symptom-free digestion, immune system support, skin conditions and even obesity and diabetes. Furthermore, preventing “leaky gut� guards against food sensitivities and allergies and potentially protects against autoimmune diseases.
what causes bad bacteria in your gut? Without enough good bacteria keeping things in check, your gut will act and feel like a bacterial battleground, with the bad guys running rampant and stirring up debilitating gut troubles like the ones mentioned above. And while aging does contribute to declining levels of good bacteria, there are a number of other factors that can wipe out the good guys (no matter your age) and create the perfect environment for the bad bacteria to flourish. Among the most common killers of our good bacteria:
• ANTIBIOTICS – they’re Kryptonite to both good and bad bacteria • OVER-THE-COUNTER DRUGS such as Advil, Motrin and Midol • CHLORINE, found in almost all tap and bottled drinking water • Virtually all NON-ORGANIC MEAT, CHICKEN + DAIRY, because they’re loaded with antibiotics • CONSTIPATION, which allows harmful bacteria to remain in the gut too long and multiply • CIGARETTES, ALCOHOL, JUNK FOOD + STRESS • RADIATION + CHEMOTHERAPY
how do you recommend maintaining a healthy gut?
what is the one most important piece of health advice you could give? One of my favorite pieces of advice, that I think we can all benefit in hearing from time to time, is to stop taking yourself so seriously. In my opinion, we can gain so much freedom from letting go of the pressures and expectations we put on things that we can’t always control.
what healthy habit do you practice everyday? I begin every morning with a meditation to center my mind, helping me feel grounded and present throughout the day.
Firstly, it's important to avoid gut irritants such as processed foods, genetically modified food, gluten, alcohol, sugar, and stress. Focus your diet on vegetables, high quality protein and healthy fats. Add in fermented foods such as unpasteurized sauerkraut and kimchi, which nourish the gut and diversify your bacterial gut flora. Bone broth is a great addition to the diet too. I also recommend a high quality probiotic for everyone, which re-balances and helps to maintain healthy gut flora. Additionally, stress management techniques and tools are important meditation and yoga being the two I most often recommend.
what are probiotics and what kind of benefits do they have? To restore your “friendly” bacteria, in addition to eating the fermented foods mentioned above, probiotic supplementation is an extremely effective way to repopulate your gut quickly and return it to a healthy, balanced state. Probiotics produce immunity boosting chemicals and kill off invading pathogens. They help protect against stomach ulcers, food poisoning, lactose intolerance, yeast overgrowth, yeast infections, harmful bacteria, viruses and fungi. They even help improve your skin’s health and appearance. How many things can do all that? In short, probiotics offer a massive bang for your health buck – so do all you can to help them flourish.
A New York Times bestselling author, Dr. Lipman has written 4 books, including his latest: 10 Reasons You Feel Old and Get Fat. Check out Dr. Lipman's book + the rest of his wellness products at: www.bewell.com.
PURELY SCOOP
[ FERMENTED FOODS + PROBIOTICS ] as featured in elizabeth's cookbook, Eating Purely.
Foods have the incredible power to heal the body, from healing the gut of digestive issues, clearing up acne and eczema, to ridding the body of cancer. What we put into our body is extremely powerful. Hippocrates, one of the great founders of medicine, famously remarked, “Let food be thy medicine, and medicine be thy food.” It is with this statement that societies have been using food to heal the body for centuries. Fermented foods contain probiotics, which provide a powerful tool to heal the body. They provide “good bacteria” to the gut, helping ease digestion, enhance immunity, and decrease inflammation in the body. Over 70 percent of your immune system exists in your gut, so having a healthy digestive system is crucial to your immune system and defending against disease. Fermented foods also provide enzymes that help to better absorb minerals, vitamins, and nutrients. Fermented foods include miso, tempeh, sauerkraut, kombucha, kimchi, cultured veggie, and fermented milk, such as yogurt and kefir. Besides being great for you, these foods are also quite tasty and should be incorporated in your daily diet! You can find these fermented foods in the refrigerator section of your health-food store. Not a fan of fermented foods? Alternatively, you can take a probiotic supplement or eat your probiotics with a new wave of foods made with the addition of probiotic powder. While there are different types of probiotic fortified foods, our choice for the highest quality and most effective is GanedenBC30. Move over Lactobacillus and Bifidobacterium—GanedenBC30 is a new strain of probiotics that survives the baking process, due to its protective spore. Once the probiotics hit your gut, where the moisture level and temperature are just right, the probiotics work their magic! GanedenBC30 is certified non-GMO, gluten free, soy free and dairy free. You can find GanedenBC30 in our new line of Probiotic Granola, launching March 15th!
miso
kimchi
yogurt
PROBIOTIC POTLUCK [ 6 PROBIOTIC-RICH RECIPES + THE SCOOP ON WHY THESE FERMENTED FOODS ARE OUR FAVORITES! ]
MISO ROASTED VEGETABLES gluten-free, vegan 1 tbsp miso 2 tbsp mirin 1 tbsp coconut sugar ½ tsp sesame oil 1 bunch carrots, peeled 1 head of cauliflower, cut into small florets 1 eggplant, sliced ½ “ thick round Preheat oven to 425°F. In a small bowl, whisk together miso, mirin, coconut sugar and sesame oil. In a large bowl combine vegetables and pour miso dressing on top. Massage with hands so vegetables soak up dressing. Roast in the oven for 25 minutes. Place oven on broil and cook another 5 minutes. Serve.
MISO- a fermented soybean paste. Although miso is usually made from soybeans, it can also be produced from
rice, barley, or wheat by adding a yeast mold. Be sure to look for the gluten-free variety. Miso is high in protein, b12, zinc, and trace minerals and is great for digestion and strengthening the immune system.
SOURDOUGH- a bread made from the natural occurring yeast and bacteria in flour. The bread ferments before it is baked— creating a slightly sour flavor and a probiotic-rich bread!
GRILLED CHEESE WITH PESTO + BLACKBERRIES ON SOURDOUGH TOAST gluten-free, vegetarian Gluten-free sourdough, such as Bread SRSLY Mozzarella Blackberries Pesto Spread pesto on a slice of bread. Sprinkle with cheese. Smash a few blackberries on top. Place in toaster. Enjoy.
KIMCHI VEGGIE STIR FRY gluten-free, vegan 1 tbsp coconut oil 1 small yellow onion, chopped 1 cup broccoli florets 1 cup carrots, peeled and chopped 1 tbsp mirin 1 tbsp tamari 1 cup shiitake mushrooms, sliced 2 heads baby bok choy, chopped ½ cup kimchi (such as Farmhouse Culture) 1 cup brown rice, cooked Heat oil in a large pan over medium heat, add onion and cook for 5 minutes, stirring occasionally. Add broccoli, carrots, mirin, and tamari. Cover and cook 5 minutes. Add shiitakes, bok choy, and kimchi, Cover again and continue to cook for 3-5 minutes. Serve over brown rice.
KIMCHI- a traditional Korean
dish—typically made from fermented cabbage or radish, mixed with garlic, salt, vinegar and a variety of spices. Kimchi is loaded with vitamins A, B, and C + healthy bacteria!
TEMPEH- made from fermented soybeans—
tempeh is an easily digestible source of plant protein. While tofu is a more popular soy product, we like tempeh (not only because it's fermented), but also because it's less processed!
EGGPLANT TEMPEH BOLOGNESE gluten-free, vegetarian 1 eggplant, sliced ½” thick rounds 3 tbsp olive oil ¼ cup Parmesan cheese 2 garlic cloves 1 egg 2 tbsp basil 1 tempeh 2 jars of arrabiata sauce (such as Rao’s) Preheat oven to 425°F. Place eggplant on parchment baking sheet and drizzle with 2 tbsp olive oil. Roast for 35 minutes. In a food processor combine eggplant, Parmesan cheese, garlic, egg, basil and tempeh. Process until mostly smooth. Roll into ½” “meatballs”. Heat a large pan to medium heat. Add olive oil. Add eggplant/ tempeh balls. Cook for 3-5 minutes per side. Place “meatballs” in slow cooker with arrabiata sauce and allow to cook for 2-3 hours. The balls will fall apart, leaving some chunks and some balls.
KOMBUCHA- a fermented tea drink produced using a "symbiotic 'colony' of bacteria and yeast" aka a SCOBY. This refreshing effervescent drink is both Probiotic and antioxidant rich!
KOMBUCHA COCKTAIL gluten-free, vegan 1 part vodka, such as Tito’s Handmade Vodka (gluten-free) 2 parts cranberry kombucha ice Combine vodka and kombucha. Shake mixture over ice. Pour into glass and serve.
STRAWBERRY, PISTACHIO + GRANOLA YOGURT BARK gluten-free, vegetarian 2 cups greek yogurt, unsweetened 2 tbsp maple syrup ½ tsp matcha ½ cup strawberries, sliced ¼ cup pistachios, chopped ½ cup Purely Elizabeth Probiotic Granola In a large bowl mix together yogurt, maple syrup and matcha. Pour yogurt into a foil lined baking pan. Top with strawberries, pistachios and granola. Freeze for 2 hours. Break into bark and enjoy!
YOGURT- one of the
more popular live-cultured foods! Yogurt is a rich source of probiotics. But make sure you read labels because not all yogurts contain probiotics. Look for the phrase: "live active cultures". Also, look for a yogurt without artificial sweeteners and flavors and buy organic and grass fed!
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