Choosing GF foods for a Healthy Microbiome

Members enjoying Peach Tea with Regular Girl and part of the Presentation

Our speaker for the meeting was Becky Guittar, Hy-Vee Dietitian and Group Leader for the Lincoln Group-National Celiac Association. Topics included a summary of the typical American diet high in sugar/fat and processed foods  vs. high prebiotic and probiotic foods. The role of healthy bacteria on digestion, immune system, and gut barrier were described. We were surprised at all the different words for sugar, but hopeful that the new food label will help us find lower sugar and gluten-free foods.

She described the term, “prebiotics” as a fertilizer for the good bacteria and often not found in a  standard American diet. Foods like carrots, broccoli, skins on fruits and vegetables and outer layer of gluten-free grains, whole grain rice, quinoa, beans and seeds could assist.

We sampled Regular Girl, a new prebiotic and probiotic supplement in peach green tea.  Becky also made All Veggie Minestrone Soup in her new Instant Pot. She also made a Lower sugar Berry Chia Almond Pudding served with Two Good Yogurt (and a non-dairy yogurt) as a Parfait with Enjoy Life Snickerdoodles.

All Veggie Minestrone Soup  

Serves 8

All you need:

4 carrots chopped

2 celery stalks, diced

½ cup frozen onion or 1/2 fresh onion, diced

2 cups butternut squash

1 tablespoon minced garlic

¼ cup pesto Classico (GF)

24 oz marinara sauce Classico (GF)

1 14.5 oz. fire roasted tomatoes

1 14 oz. cannellini or other white beans

3 cups no salt added Hy-Vee chicken broth (GF)

3 bay leaves

2 teaspoons smoked paprika

All you do:

Slow cooker recipe:

  1. Thaw contents overnight in refrigerator. Add ingredients to Slow cooker, place on high and cook for 4 hours.

Instant pot recipe:

  1. As above, thaw contents. Place all contents in the Instant pot. Cook on manual pressure for 15 minutes. Use the quick release to let steam out. Change vent valve to venting. Caution, steam will be escaping from vent. Add more water if needed. Serve with Parmesan cheese.

Nutrition Facts per serving: 165 calories, 4g fat, 697 mg sodium, 27g carbohydrates, 7 g fiber, 7 g protein. 23% DV Vitamin C, 133% DV Vitamin, 10% DV iron.

Recipe by Jennie Dunavan, RD, LMNT Hy-Vee




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