Tag Archives: Rezepte

Healthy carrot cake for a happy microbiome

Even the healthiest and most athletic of us sometimes feel the need for something sweet. Unfortunately, sweet often means a lot of unhealthy sugar and other ingredients that should only be consumed in moderation. That’s why we searched for a healthy microbiome-friendly cake recipe that you can even eat for breakfast. It’s paleo & gluten-free and easy to make. May we introduce: A healthy carrot cake. Of course, as always, we made sure to use gut-friendly ingredients with extra benefits!

For the cake you need the following ingredients:

  • 4 eggs
  • 60 g coconut oil
  • 200 g carrots
  • 100 g dates, pitted
  • 70 g ground almonds
  • 1 pinch cinnamon
  • 1 tsp fresh, grated ginger
  • 1 pinch salt
  • 1 tsp baking powder

For the frosting:

  • 50 g grated coconut
  • 50 g coconut oil
  • 20 g honey
  • 1 tbsp lemon juice

How to make it: Instructions

The carrot cake recipe is intended for a small cake tin with a diameter of 17 cm. If you want to make a larger quantity, you can simply double the amount. Make sure to adjust the baking time accordingly. 

Carrots are a wonderful source of vitamin A and contain plenty of fibre for your gut bacteria

The cake

Preheat the oven to 175 degrees. Mix the eggs with the dates until smooth. Grate the carrots as finely as possible. Now put all the ingredients in order in a bowl and stir them together with a whisk. Grease the tin with coconut oil and pour the mixture into the tin. 

Place the cake in the preheated oven (175 degrees) for 40-50 minutes. Cover the top of the cake with baking paper after about 20 minutes to prevent it from getting too dark.

The frosting

Put the coconut flakes, coconut oil, honey and lemon juice in a blender and wait until you have a smooth mixture. Then garnish the cooled! cake with the frosting. If you like, you can garnish the carrot cake with a few nuts. 

Coconut oil is heat-resistant and is therefore fantastic for frying, baking and cooking.

The benefits of ingredients for your health

Eggs

Eggs are a good source of protein to meet your daily requirements. 

Carrots

Carrots are a wonderful source of vitamin A and contain plenty of fibre for your gut bacteria. In addition, carrots, like apples, are high in pectin, which promotes healthy gut bacteria growth. (1)

Dates

Dates contain tryptophan, an essential amino acid that can be converted into serotonin (=neurotransmitter). Tryptophan can help reduce repressive moods, anxiety and stress and increase performance. (2)

Almonds

The flavonoid proanthocyanidin found in almonds can stimulate fat cells to secrete insulin, thus lowering blood sugar levels. In addition, almonds contain antioxidants that can bind free radicals while supporting metabolism. In addition, they minimise the risk of irritation of the digestive tract. In addition, almonds contain a lot of vitamin E and dietary fibre. (3)

Cinnamon

Promotes good bacteria and hinders bad ones. Cinnamon contains many antioxidants that can bind free radicals and support your metabolism at the same time. The flavonoid proanthocyanidin found in cinnamon can stimulate fat cells to release insulin, lowering your blood sugar levels. In addition, cinnamon can help support digestion and minimise the risk of irritation to the digestive tract. (3)

Ginger

The bitter substances and essential oils contained in ginger activate the peristalsis of the intestines and can thus relieve flatulence, for example. In addition, ginger supports your metabolism. (3)

Honey

Honey is a prebiotic food, which can support healthy gut bacteria. (4)

Lemon juice

Lemons are rich in vitamin C and improve the digestive process. (5)

Did you like the recipe? Then have fun making it yourself. By the way, the original recipe is from Paleo360 where you can find many more delicious & healthy recipes. If you make one of our recipes, please share it on social media, tag us @mybioma and we will repost your post. 

References

(1) Maier TV, Lucio M, Lee LH, VerBerkmoes NC, Brislawn CJ, Bernhardt J, Lamendella R, McDermott JE, Bergeron N, Heinzmann SS, Morton JT, González A, Ackermann G, Knight R, Riedel K, Krauss RM, Schmitt-Kopplin P, Jansson JK. Impact of Dietary Resistant Starch on the Human Gut Microbiome, Metaproteome, and Metabolome. mBio. 2017 Oct 17;8(5):e01343-17. doi: 10.1128/mBio.01343-17. PMID: 29042495; PMCID: PMC5646248.

(2) Lindseth G, Helland B, Caspers J. The effects of dietary tryptophan on affective disorders. Arch Psychiatr Nurs. 2015 Apr;29(2):102-7. doi: 10.1016/j.apnu.2014.11.008. Epub 2014 Dec 9. PMID: 25858202; PMCID: PMC4393508

(3) Rowland I, Gibson G, Heinken A, Scott K, Swann J, Thiele I, Tuohy K. Gut microbiota functions: metabolism of nutrients and other food components. Eur J Nutr. 2018 Feb;57(1):1-24. doi: 10.1007/s00394-017-1445-8. Epub 2017 Apr 9. PMID: 28393285; PMCID: PMC5847071.

(4) Anand Mohan, Siew-Young Quek, Noemi Gutierrez-Maddox, Yihuai Gao, Quan Shu, Effect of honey in improving the gut microbial balance, Food Quality and Safety, Volume 1, Issue 2, 1 May 2017, Pages 107–115

(5) Europäisches Arzneibuch (http://www.edqm.eu)

How “grandma’s” cooking contributes to your immune defense!

Everyone knows how important it is to strengthen the immune system, especially during this challenging time. Most of us know the recommendations of super expensive superfoods or supplements.

However, is it necessary to consume acai berries or moringa to strengthen the immune system? NO! Not only we, but also our grandparents can breathe a sigh of relief, because grandma’s home cooking also strengthens your immune system!;-)

Why grandma’s cooking can strengthen your immune system…

Most of us associate Sauerkraut immediately with grandmother’s kitchen. The history of sauerkraut lies far back, because already in the 17th Jhd. one knew sauerkraut very much to estimate. At that time, many people fell ill with Skorbut, a disease that resulted from lack of vitamin C .

To counteract this, Captain James Cook introduced sauerkraut as a staple food for his sailors and was thus able to completely banish scurvy from his ships. (1)

Sauerkraut is produced from fresh white cabbage by lactic acid fermentation. Here, the sugar in the cabbage is converted into lactic acid by bacteria. 🙂

Today we present you a typical Austrian recipe with the Vitamin C bomb sauerkraut . Especially now that Corona is a topic, it is quite important to pay attention to the intestine. We were allowed to meet the Weight Watchers quite personally at the beginning of November and have one of their wonderful recipes nachgekocht.

This is the Lower Austrian dish Krautfleisch. The special thing about this recipe is not only that it was changed by the recipe change from the hearty to the lighter variant but also that it tastes wonderful and additionally strengthens the immune system.

Here we go to cut goulash meat 😀

The contained sauerkraut provides particularly high levels of vitamin C. By heating the sauerkraut, it contains in the cooked state even more vitamin C than in the raw state. (2)

In addition, sauerkraut is one of the probiotic foods because lactic acid bacteria are added during the fermentation of the white or pointed cabbage. (3)

These probiotics are particularly healthy for your intestine. In addition, the cabbage meat scores, because the iron of the meat can be better absorbed by the body due to the high amount of vitamin C from sauerkraut.

A little tip: to reduce the flatulence due to the sauerkraut, it helps to add caraway . The cuminaldehydes contained in caraway seeds support the formation of digestive juices, which has a positive effect on your digestive processes and can therefore improve them. (4)

Cabbage meat with parsley potatoes and skyr. Yumm 🙂

Ingredients

For 4 servings

Preparation time approx. 30 min.

  • 400g lean pork goulash (from the shoulder)
  • 2 medium onions
  • 1 tablespoon vegetable oil
  • 500g sauerkraut
  • 3 tablespoons paprika powder (sweet)
  • 1 tsp caraway
  • 2 bay leaves
  • 2 tsp marjoram
  • ½ l vegetable soup
  • Oil, salt, pepper
  • Parsley
  • Skyr
  • Side dish: boiled potatoes

Preparation

Peel and dice the onions and fry them in 1 tablespoon of oil. Add meat and roast. Mix in spices. Add soup and simmer for 10 minutes. Add sauerkraut and simmer the cabbage for about 20 minutes. Season to taste with salt and pepper. Refine with Skyr, parsley and chili. As a garnish, parsley potatoes are suitable. (4)

Enjoy your meal 🙂

We want to support you!

Now is the best time to boost your immune system from the inside out. We at myBioma know: Health starts in the gut. That’s why we’ve come up with a BLACK WEEK promotion for you. From Monday, 11/23/2020 to Sunday, 11/29/2020 you get 20% off myBioma gut microbiome analysis. Here you can order your analysis directly to your home. Also feel free to check out our sample report, if you have any questions we are always here for you: service@mybioma.com

Because we trust your gut!

Sources: (1) Carpenter, K. J.: The History of Scurvy and Vitamin C (Die Geschichte von Skorbut und Vitamin C). Cambridge University Press, Cambridge 1986;

(2) Gerhard G. Habermehl, Peter E. Hammann, Hans C. Krebs und W. Ternes: Naturstoffchemie: Eine Einführung. Springer Verlag Berlin, 3. vollst. überarb. u. erw. Auflage 2008, ISBN 978-3-540-73732-2, S. 666.

(3) Health benefits of fermented foods: microbiota and beyond. Maria L Marco 1, Dustin Heeney 1, Sylvie Binda 2, Christopher J Cifelli 3, Paul D Cotter 4, Benoit Foligné 5, Michael Gänzle 6, Remco Kort 7, Gonca Pasin 8, Anne Pihlanto 9, Eddy J Smid 10, Robert Hutkins 11

(4) Singh RP, et al. Cuminum cyminum – A Popular Spice: An Updated Review. Pharmacogn J. 9(3):292-301 (2017).

(4) Recipe: Quelle: österreichische Küche leicht gemacht. Weight Watchers Österreich. https://www.weightwatchers.at/shop/b%C3%BCcher-und-ratgeber/kochb%C3%BCcher.html