Wholesome buckwheat black bean brownies

Finding ways to eat healthy

You've probably been bombarded with foods that don't support optimal health this holiday season. The purpose of this post is to share that you don't have to forfeit your healthy goals in order to connect and feast with people. These buckwheat black bean brownies are rich and moist, gluten- and casein free, and very rich in vitamins, minerals, fiber and plant chemicals that support overall health. I was careful to keep added sugars low and use to natural, minimally processed ingredients for sweetness. I also aimed to make this somewhat paleo-friendly. These brownies are low in sugar and low glycemic compared to a few other holistic and hip black bean brownie recipes out there.

Why these ingredients?

Black beans are high in fiber and antioxidants and lower in lectins than larger beans, which is appealing to the paleo-minded. Lectins have a reputation for irritating the gut and promoting digestive distress. Canned food is frowned upon by the health conscious, but in the case of beans, the high heat of the canning process my be beneficial in that it lowers lectins. Soaking, sprouting and fermenting are other ways to reduce the anti-nutritional and potentially gut irritating chemicals in beans and grains. I think sprouting deserves some attention.

Buckwheat is gluten free, promoted by some paleo doctors, and a real nutritional powerhouse. It's a good source of fiber, magnesium, manganese, copper, phosphorus, and antioxidants. The fiber in buckwheat supports healthy cholesterol levels and is prebiotic, which means that it stimulates the growth of health promoting bacteria in the colon. That means support for healthy metabolism and a multitude of benefits. Buckwheat contains the phytonutrients (plant nutrients) rutin and quercetin. Rutin protects cholesterol from damage, reduces inflammation, supports healthy blood pressure, and binds to heavy metals. Quercetin is known for its anti-inflammatory effect.

Cooked buckwheat. Good in
salads, soups, and stews too

Buckwheat is gluten free, not related to wheat, and is named a pseudograin, like quinoa. It's very easy to cook: Simmer 1 cup of buckwheat groats in 2 cups of water for 15 minutes. Eating carbs like buckwheat with protein and healthy fats helps lower their blood sugar and insulin spiking effect. The idea here is to keep your blood sugar and insulin levels moderate and steady for overall health. This recipe has that.

Honey contains antioxidants, vitamins, minerals, and prebiotic fiber. There's a whole DIFM webinar on the benefits of honey.  It's very sweet so "a little dab'll do ya". You could substitute dates, figs, organic sugar, maple syrup, or bananas for honey. I like the idea of using bananas instead of sugar to reduce empty calories.

Eggs bind these ingredients together. They are a cheap and good source of protein and very nutrient-rich. The science on whether the cholesterol you eat increases your risk for heart disease has changed recently and is debated. According to the 2015 Dietary Guidelines:

The Key Recommendation from the 2010 Dietary Guidelines to limit consumption of dietary cholesterol to 300 mg per day is not included in the 2015 edition, but this change does not suggest that dietary cholesterol is no longer important to consider when building healthy eating patterns. As recommended by the IOM,^[24] individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern.

I'm of the persuasion that organic, pasture-raised eggs are wholesome and part of a balanced diet. Many holistic health experts say that heart health is more about reducing both sugar and high glycemic food and less about any restriction on cholesterol and saturated fat. There's a lot of bickering on this. Let's just eat real, natural food and get on with our lives. But this isn't medical advice.

Ghee is butter minus casein proteins and lactose, though some brands may have traces of casein. It adds the traditional richness of butter to baking recipes and is full of healthy fats when derived from pasture-raised cattle. It has a high smoke point, so it's tolerant to heat. It's even stable in medium to high heat pan frying. There are doctors and dietitians who say that saturated fats like ghee, butter, and coconut oil are wholesome, natural food and are good when balanced within a diet rich in vegetables, fruits, nuts, seeds, legumes, whole grains and pasture-raised meat. This info really goes against the vilification of saturated fat and cholesterol we've been taught for the past 50 years or so.

Puree buckwheat too

Ingredients

• black beans - 1 can rinsed and drained
• cooked buckwheat groats - 1 cup
• 3 eggs (I prefer organic, pasture-raised)
• organic ghee (clarified butter) or butter - 2 tbsp
• coconut oil - 2 tbsp
• cacao powder - 1/4 cup
• ground flax seed - 1 heaping tbsp (grind with whole flaxseeds in a coffee grinder)
• 1 banana
• honey, maple syrup or organic sugar - 2 tbsp
• sea salt - 1/2 tsp

Frosting (optional but allows you to add sweetness if necessary)

• coconut oil - 2 tbsp
• ground flaxseed - 2 tbsp
• vanilla extract - 1/4 tsp
• sweetened to taste with your choice of sweetener: stevia, sugar, honey, etc.
• water - 1 tbsp

Nice and dense. Even better when they cool.

Steps

1. Preheat oven to 325.
2. Puree all brownie ingredients in a food processor or blender.
3. Pour brownie batter into a 9x13 pan lined with parchment paper, or grease the pan with coconut oil, ghee or butter. I used a pyrex pan. Stainless is good.  
4. Bake for 40 minutes or until a toothpick comes out clean.
5. Let brownies rest at room temperature for 10 minutes. 
6. Frosting: cream all ingredients together with a fork and spread onto brownies with a rubber spatula. 

I think these are going to displace some of the 2.50-$3.00 nutrition bars I've been eating. They're great on the go.

Be wholesome!
Joe Zastawny

The microbiome and fermented foods

The microbiome

The role of microorganisms in supporting the health of humans, livestock and ecosystems is among the hottest health science topics. Special attention has been given to the human microbiome, which is the sum of the bacteria, yeasts and molds that live in and on the human body.¹ The microbiome is 100 trillion microbes, which is 10-times more than all human cells.² The gut microbiome is considered to have a profound influence on immunity, cognition, nutritional status, and general health. It influences health so much that it's best described as an "externalized organ".³

The purpose of this post is to explore the potential benefits of traditional fermented foods in supporting a healthy microbiome. This reflects a health approach that emphasizes harmony with nature and microbes as opposed to today's overly sanitized and germophobic society. Research states that modern, city lifestyles mean lower exposure to beneficial microbes, low microbiome diversity, greater immune dysregulation, and increases in inflammatory and allergic disorders.⁴ The idea is that a healthy microbiome makes a healthy gut and that a healthy gut makes you resistant to chronic and infectious disease. This perspective focuses on influences of food, medicine (especially antibiotics), toxicants, the environment, and even stress and psychological factors on the microbiome and overall health.   

$3 kraut with eggs, avocado, 
and cooled sweet potatoes

Benefits of fermentation

Culture, culinary art, biology and medicine intersect at traditional fermented food. Traditional fermentation employs bacteria, yeast and fungi in converting carbohydrates into acids and alcohols.² Also, a food that has been processed with bacteria, yeast, or mold (or their enzymes) for preservation, safety, palatability, appearance or nutrition is fermented.⁵ This is different from putrefaction, which involves protein breakdown and production of off odors.² Fermentation is the oldest food biotechnology.⁵ It is low-energy and essential where other food processing technologies such as canning and freezing are not available. The benefits of this time-tested technology include the following:^2,5,6 

• Reduction in anti-nutrients including protease inhibitors and lectins in legumes and phytates in cereal grains.
• Cruciferous vegetables are considered healthy, though they contain naturally occurring toxic compounds and goitrogens that may lower thyroid function when consumed in excess.  Crucifers include broccoli, cabbage, collard greens, kale, radishes, and watercress. In fermentation these potentially harmful chemicals are converted into cancer fighting  and liver detoxification supporting chemicals (i.e., isothiocyanates, indole-3-carbinol, and sulforaphane)
• Soybean isoflavones are changed into antioxidant glycones, which may help reduce hypertension, cardiovascular disease, and cancer.
• Increase of B vitamins (bioenrichment) and stabilization of vitamin C.

The buzz about fermented foods has a lot to do with the beneficial bacteria found in them. These bacteria are considered probiotic, which means "life promoting". Pasteurized and canned fermented foods are not probiotic because probiotics are killed in high heat processing. Fermented foods may be the best way to get probiotics considering that they can be made cheaply and provide vitamins, minerals, antioxidants, and fiber.⁷ Making them can be fun and educational too.

As with many nutrition topics, there is debate over the healthiness of fermented foods for certain health conditions. For example, some holistic health experts advise patients with gut candidiasis (yeast overgrowth) to avoid fermented foods.⁸ Still, others recommend at least a couple servings of fermented veggies daily, stating that they generally improve gut health and reduce inflammation. I say that you may have to start slow and pay attention to how your digestion responds. Whether increasing exercise, fiber, or fermented foods, you may experience temporary discomfort followed by a benefit. It's up to you. This isn't medical advice.

Fermented vegetables
 

Make kraut with onions, garlic, carrots,
 beets, curry, or peppers. Be creative. 

Sauerkraut is a German word for sour cabbage. Interestingly, history credits China as the birthplace of fermented cabbage-- and it took about 1000 years before it arrived in Europe with Mongolian ruler Genghis Khan.⁹ The fermentation method described here, the sauerkraut method, may be used with any suitable raw vegetable: carrots, radishes, cauliflower, turnips, onions, garlic, etc. The method utilizes lactic acid bacteria (LAB) found naturally on the surface of vegetables. LAB consume sugars and produce lactic acid to prevent growth of bad bacteria.¹⁰ Fermentation methods are as diverse as the world's cultures.

The sauerkraut method is simple, though you have to pay attention to salt concentration, temperature, moisture, and fermentation vessel. Rinse cabbage and remove outermost leaves. Use a knife, box grater, food processor or mandolin to cut into 1/4 inch strips. Place shredded cabbage in a container with salt and pound or massage to release sugars and nutrients essential to LAB.

A 2% by weight salt concentration is recommended in sauerkraut production.¹¹ That's about 2-3 teaspoons of sea salt per 1 quart jar of shredded vegetables, which is basically salt to taste. It is important to press out air pockets when packing vegetables into fermentation vessels and to keep them submerged to inhibit growth of aerobic (air-loving) spoilage microbes including mold. Leave a little head space for expansion. If using a plain mason jar, you'll have to open it to relieve pressure. Fermentation is complete in 1 to 4 weeks,¹¹ though there are recipes that call for only 3 to 7 days of fermentation.

Another salting method is dry salting. Use 2-3% salt by weight . A 1-inch layer of shredded vegetables and part of the salt is applied; this layering continues until the container is three quarters full.¹¹ The vegetables are covered with plastic and compressed with weights to promote brine (salt water) formation. Fermentation starts as soon as brine forms and is evidenced by bubbling, which is CO2. Most LAB work best at 64 to 72°F.¹¹ Lower temperatures slow fermentation and higher temperatures can cause spoilage. Room temperature is fine in my experience.

Sea salt, pickling salt, and kosher salt are recommended due to their purity and absence of additives. Impurities and additives including non-caking material, iodine, lime, iron and magnesium cause problems; don't use common table salt.²

Common fermentation vessels for the home scale include mason jars, ceramic crocks with moats, and proprietary anaerobic (no oxygen) fermentation vessels with air-locks. Crocks with moats or air-lock lids let CO2 out and don't let oxygen in. There are special mason jar lids that do this too.

Fermentation crock

There is debate on whether an anaerobic vessel is necessary. Some say you'll get a moldy product without an anaerobic vessel, even though the mold may not be apparent-- others say they aren't necessary and a plain mason jar is fine. I've made kraut with a plain mason jar and it was tasty, though I don't have lab testing to confirm it was optimal. Also, the lid I used might have contained the toxin BPA, which I aim to avoid. Good news is that probiotics in ferments may help us detoxify BPA. Mercola.com has an interesting mason jar lid. Ceramic crocks make sense if you're that committed.

Unfortunately, government and academic information on traditional fermentation is rare or zero. For example, the Michigan State University Extension says that "for many popular products there are not yet any science-based guidelines for safe production. For this reason ... [they recommend] trying recipes outlined by reliable sources such as the USDA, the National Center for Home Food Preservation and University of Wisconsin Extension".¹² But even these leads require high heat processing and canning, which destroy probiotics. So, the public must either search high and low to develop research-based recipes, or trust the safety of non-scholarly sources.

In conclusion, I think it's reasonable to (1) shred cabbage or other vegetables; (2) salt to taste and pound briefly with a potato masher or massage to expel juices;(3) seal in a glass jar, leave at room temperature for days or weeks, and relieve pressure as needed; (4) refrigerate and enjoy your fermented food for weeks or months. It's pretty simple. 

Be wholesome,
Joe Zastawny 


References

1. Blaser M. The microbiome revolution. Journal Of Clinical Investigation [serial online]. October 2014;124(10):4162-4165 4p. Available from: CINAHL Plus with Full Text, Ipswich, MA. Accessed April 19, 2016.

2. Battcock M, Azam Ali S. Fermented Fruits and Vegetables: A Global Perspective. Rome, Italy: Food and Agriculture Organization of the United Nations; 1998:1-6.
3. Lu K, Mahbub R, Fox J. Xenobiotics: Interaction with the Intestinal Microflora. ILAR Journal /National Research Council, Institute Of Laboratory Animal Resources [serial online]. 2015;56(2):218-227. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed April 19, 2016.
4. Thornton C, Macfarlane T, Holt P. The Hygiene Hypothesis Revisited: Role of Materno-Fetal Interactions. Current Allergy & Asthma Reports [serial online]. November 2010;10(6):444-452. Available from: Food Science Source, Ipswich, MA. Accessed April 23, 2016.
5. Nout R, Sarkar P, Beuchat L. Indigenous fermented foods. In Doyle M, Beuchat L, eds. FoodMicrobiology: Fundamentals and Frontier. 3rd ed. Washington DC: ASM Press; 2007:817-835.
6. Tolonen M, Taipale M, Viander B, Pihlava J, Korhonen H, Ryhanen E. Plant-derived biomolecules in fermented cabbage. Journal Of Agricultural And Food Chemistry [serial online]. n.d.;50(23):6798-6803. Available from: Science.
7. Meyer M, Romotsky S. Going with your gut. The Integrative RDN. 2014;17(2):25-26.
8. Myers A. 10 signs you have candida overgrowth & how to eliminate it. Amy Myers MD website. http://www.amymyersmd.com/2015/11/10-signs-you-have-candida-overgrowth-and-what-to-doabout-it. November 6, 2015. Accessed April 30, 2016.  
9. Haas S. Fermented &flavorful Sauerkraut: Natural fermentation adds goof-for-you bacteria tosome of your favorite foods. Food & Nutrition; July/August, 2015:26-27.  
10. Breidt F, McFeeters, Diaz-Muniz I. Fermented vegetables. In Doyle M, Beuchat L, eds. Food Microbiology: Fundamentals and Frontier. 3rd ed. Washington DC: ASM Press; 2007:783-793.
11. Battcock M, Azam Ali S. Fermented Fruits and Vegetables: A Global Perspective. Rome, Italy:Food and Agriculture Organization of the United Nations; 1998:43-56. Cowan MK, Microbiology: A Systems Approach. 4th ed. New York, NY: McGraw-Hill; 2015:396,458.
12. Jarvie, M. Interested in making your own fermented foods? Michigan State University Extension.April 3, 2014. http://msue.anr.msu.edu/news/interested_in_making_your_own_home_fermented_foods. Accessed April 23, 2016.

 

Fiber and gut health

Put this info to use in your salads

Dietary fiber is the group of indigestible carbohydrates found in plant-based foods including fruits, vegetables, nuts, seeds, whole grains, and legumes (beans, peas, and lentils). This means that they pass through the stomach and small intestine without being broken down and absorbed into the bloodstream. Food passes through the stomach, the small intestine, and then the large intestine (aka the colon) before it is eliminated.

A benefit of fiber in the stomach is that it takes up space and increases satiety (the feeling of fullness) without adding calories. In the small intestine, carbohydrate, protein, and fat are broken down by digestive enzymes and absorbed into the bloodstream. On the other hand, human digestive enzymes cannot digest fiber.

When fiber reaches the colon, it meets a variety of bacteria that ferment it. This benefits you and your microbes, or should I say that you and your microbes are one. These microbes are part of the microbiome, which is the sum of the bacteria, yeasts and molds that live in and on the human body. A healthy microbiome helps in the following:

• Maintaining the gut barrier, which prevents chemicals that don’t belong in the bloodstream from entering it. Break down in the gut barrier (leaky gut) sets the stage for excessive inflammation, which is linked to many chronic diseases including asthma, arthritis, psoriasis, diabetes, obesity, and heart disease. 
• Production of vitamins and supporting detoxification.  
• Production of short chain fatty acids, which nourish the gut, support healthy weight and balance inflammation.
• Production of neurotransmitters (brain chemicals) involved in regulating mood, memory, and appetite.

In other words, the microbiome is an inner garden that we must tend to. Researchers say that diversity is the sign of a healthy microbiome. This means that having a wide variety of microbes in your gut and feeding them well helps make sure that unhealthy microbes don't grow out of control. Different plant foods have different types of fiber; different fibers have different benefits on the microbiome. Eat a variety of fruits, vegetables, nuts, seeds, whole grains, and legumes to feed your microbiome.



A high-fiber diet supports healthy cholesterol and elimination of toxins by binding to them in the gut for elimination. Adequate fiber and hydration simply help keep things moving for health. Also, plant foods that haven’t been fooled around with too much are rich in vitamins, minerals, and phytochemicals (plant chemicals) that protect against disease by supporting detoxification and reducing inflammation and cancer. There's really zero risk and a lot to gain with a fiber-rich diet.

Without getting too technical, here are tips that help make sure you’re getting enough fiber:

• 

  Bean dip recipe: black beans, almonds,
  olive oil, lemon juice, curry, pepper,  salt

  Fill half of your plate with non-starchy vegetables, which are basically all vegetables except potatoes: asparagus, arugula, beets, broccoli, carrots, collard greens, cucumbers, kale, lettuce, onions, garlic, leeks, peppers, tomatoes, and zucchini.
• Have at least one nice salad per day. Start with romaine lettuce, spinach or arugula. Add vegetables of different colors, cooked or raw. Add proteins like hardboiled eggs, chicken, sardines, or beans. Add an avocado, nuts, seeds, or olive oil for healthy fats. For dressing, I usually have olive oil and a little apple cider vinegar, salt and pepper. It's simple.           
• The fiber resistant starch is found in beans, cooked and cooled potatoes and rice, oatmeal, green (unripe) bananas, and plantains. It’s known for improving metabolism. Cooled red potatoes or sweet potatoes are good in a salad.
• Berries are low in sugar and high in fiber and phytochemicals. 
• Legumes are very high in fiber and good protein sources. Lentils, black beans, and tempeh (fermented soy) are my favorites. Have these instead of meat or eggs occasionally or more often if you like.     
• Among grains, buckwheat, brown rice, oatmeal and quinoa are fiber-rich.
• Grind nuts and seeds in a coffee grinder and add to oatmeal, yogurt, and smoothies. Or mix with a little water and salt to make nut- or seed butter, which goes well on apples, bananas, celery and carrot sticks. Add coconut oil to make a really nice nut butter.     
    

Take it slow as you increase fiber. It might take time for your microbiome to adapt. There might be certain gut issues that complicate all of this, but that's beyond the scope of this post. This is for general wellness and isn’t medical advice. Fiber absorbs water, so drink plenty of water to keep things moving. Eight 8oz glasses of water per day is the basic tip. 

Be wholesome, 
Joe Zastawny

Basics of balanced nutrition

Choosing real, unprocessed food is among the most important health decisions. This means making fruits, vegetables, whole grains, nuts, seeds, and beans a big part of your diet. There's the saying that if your great-great grandma wouldn't recognize it, it probably isn't real food. Starting with real food and balancing your carbohydrate, protein, and fat intakes are the core of nutrition.      

Carbohydrates are generally our main source of energy. Fruits, vegetables, milk, grains, beans, and sugar contain carbohydrates. It’s important to understand how different carbohydrate sources affect blood sugar. Make most of your carbs "slow carbs". They support overall health by raising blood sugar slowly and keeping it steady¹. On the other hand, sugar raises blood sugar rapidly and is a poor source of vitamins, minerals and fiber: empty calories.

Slow carbs: 

• Non-starchy vegetables: asparagus, arugula, beets, broccoli, cauliflower, collard greens, cabbage, carrots, eggplant, kale, lettuce, onions, peppers, tomatoes, spinach, and zucchini.
• Fruits provide sweetness without empty calories. Green apples and berries are low in sugar.
• Legumes are beans, peas and lentils. They're inexpensive and high in protein, fiber, vitamins, and minerals. Try in salads, rice, omelets, and soups. Lentils are quick: Boil 2 cups of water, add 1 cup dry lentils, and simmer for 20 minutes.
• Whole grains are high in fiber, vitamins and minerals. They include brown rice, buckwheat, quinoa, and oatmeal. Eat grains with protein and healthy fats to help balance blood sugar. 

Protein is needed for growth and repair. It makes meals satisfying and helps keep blood sugar balanced. Protein at breakfast helps in mental focus and a balanced appetite through the day.

• An omelet with collards, tomatoes, shredded potatoes, and onions makes a great breakfast.
• Add meat, beans, nuts and seeds to salads
• Hard boiled eggs go well in salads, sandwiches, and wraps. For easy peeling, place eggs in hot water for a few minutes, simmer for 10-12 minutes, and then place in cold water for a few minutes.   

Fat is often misunderstood and considered bad. Fat is tasty, satisfying, and helps balance blood sugar². There are healthy fats and bad fats. Healthy fats are listed below:   

• Almonds, walnuts, and pecans are very nutritious and “heart healthy”. Add to salads, oatmeal, and yogurt. Raw nuts may be healthiest. 
• Grind nuts in a coffee grinder and add a little water to make nut butter. Try on apples, bananas, and celery sticks. Ground almonds go well in yogurt, smoothies, and oatmeal too.  
• Make salad dressing with olive oil, apple cider vinegar, salt and seasoning.
• Pasture- raised butter and coconut oil are great for baking.

Collard green wraps are a great way to use all the information above. Collard greens are among the most nutritious foods. They're high in fiber and plant chemicals(phytochemicals) that increase resistance to disease. Every bite matters. This recipe is flavorful, mostly low-cost ingredients, and very healthy: 


Collards are great in a garden

Ingredients:

• Collard greens,
• Eggs
• Carrots, red potatoes, frozen peas, black beans
• Salt and pepper
• Grass-fed butter or olive oil

Steps:

1)     Chop carrots and potatoes.

2)     Boil (steam) carrots, potatoes and eggs in 1 inch of water, in a covered pot, for 5 minutes.

3)     Add collard greens, peas, and black beans to pot, cover and boil for 7 minutes.

4)     Dump pot into a colander and place eggs in cold water for a few minutes.

5)     Use collard greens like tortillas and roll ingredients like a burrito.

Almost any ingredient is good in collard green wraps. Turn this idea into your own recipe. List 3 ingredients you'd like to try in collard green wraps. Keep balance of carbs, protein, and fat in mind.


Hard boiled eggs, sweet potatoes, onions,
avocado, sea salt, pepper, pastured butter

1)_______________________________

2)_______________________________

3)_______________________________

References

1. Burris J, Rietkerk W, Woolf K. Acne: the role of medical nutrition therapy. Journal Of The Academy Of Nutrition And Dietetics [serial online]. March 2013;113(3):416-430. Available from: MEDLINE with Full Text, Ipswich, MA. Accessed November 10, 2016.

2. Ludwig D. Lowering the Bar on the Low-Fat Diet. Jama [serial online]. September 28, 2016;Available from: MEDLINE with Full Text, Ipswich, MA. Accessed October 20, 2016.