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AIP

Does Lemon Water Offer Benefits?

January 25, 2018 by KimiHarris 7 Comments

Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Years ago I started the practice of drinking lemon water in the morning before I ate. The habit didn’t stick for my morning routine, but I’ve been enjoying drinking lemon water in recent years throughout the day.

I’ve long found the habit helpful when I was starting to catch a virus, but more recently I’ve had several Lyme patients mention to me that they feel better when drinking plenty of lemon water – especially when they are experiencing the dreaded “die-off” effect.

One simple reason we may experience this is because lemon water adds a small amount of minerals and vitamins to water, and helps replace electrolytes. I’ve found that I feel hydrated faster with lemon water in comparison to plain water. Sometimes I add a pinch of sea salt too.

But there may be more benefits than just simple hydration. Lemon juice is a source of vitamin C and flavonoids which could both offer benefits. I’ve personally found supplementing with vitamin C helpful, but lemons are an excellent source of vitamin C in their whole food form.

Here is some information on citrus flavonoids and other citrus benefits, and another study on the nutritional properties of citrus. A Japanese study found a positive correlation to lowering blood pressure in walking and lemon ingestion, and a study on mice found that lemon juice was helpful in protecting the liver from alcohol injury.

One of the (many) reasons the Mediterranean diet is thought to be so healthful is because of their abundant citrus in the diet. This quote from the research, “Citrus as a Component of the Mediterranean Diet” gives a good idea of the nutritional power of citrus as a whole.

“Citrus fruits have well-documented nutritional and health benefits. Since ancient times that citrus has been used not only as food but also in folk medicine to treat some complaints: bronchitis, tuberculosis, cough, cold, menstrual disorder, hypertension, anxiety, depression and stress (Favela-Hernández et al., 2016). They can actually help preventing and curing some diseases and, above all, they are essential in a balanced and tasty diet. Citrus fruits do not possess sodium, fat and cholesterol, but are sources of several minerals (potassium, calcium, phosphorus, magnesium, copper), vitamins (C, B1, B2, B3, B5, B6, B9), dietary fiber and secondary phytochemicals (carotenoids, phenols, including flavonoids, coumarins, limonoids, alkaloids and essential oils) which alone or in combination have been referred as being able to prevent inflammation, degenerative diseases, heart disease and even cancer (Ejaz et al., 2006; Lv et al., 2015).Potassium not only helps to maintain the body’s water, acid balance and normal pressure, but also is important in transmitting nerve impulses to muscles as well as in the muscle contraction (Economos & Clay, 1999). Vitamin C plays a key role in the absorption of inorganic iron; which can aid in the treatment of anaemia provided that adequate medicines are also administered. This vitamin is also important in the formation of collagen. A deficiency of this vitamin is responsible for the weakness of those tissues in which collagen is an essential element (ligaments, tendons, dentin, skin, blood vessels and bones). ” Read more: Citrus as a Component of the Mediterranean Diet (PDF Download Available). Available from:  [accessed Jan 25 2018].

Crystal over at MoneySavingMom.com has talked about how she drinks an entire gallon of lemon water every day and that it made a huge difference in her health and energy. She’s not alone in experiencing positive effects – though not everyone chooses to drink quite that much lemon water.

I do know that I feel better drinking it, so I have continued the habit. I don’t argue with success!

Lemon water is a wonderful way to get hydrated and all of the benefits of citrus fruits into your diet. Research, tips, and methods shared here. -- The Nourishing Gourmet

Tips for Lemon Juice Consumption:

Morning Cup of Lemon Juice Tea: In a cup of warm/hot water, squeeze half of a lemon and stir in honey to taste. (Some add cayenne pepper as well). Drink in the morning before breakfast.

Pre-make Lemon Water for the Day: Whether you are aiming for eight cups or a gallon of water, you can premake your lemon juice for the day. I use about 4-5 tablespoons of lemon juice per eight cups (it doesn’t need to be exact).

Drinking it Freshly Squeezed: I often like to squeeze a half of a lemon in a glass of water as I’m thirsty throughout the day. To make this practical see my notes below about my lemon squeezer.

Hot Lemon Mint Tea: I also make this Lemon Mint Tea, that uses a whole lemon, peel and all.

In Smoothies and Juices: I also enjoy adding a small wedge of lemon (seeded, but peel left on) to my smoothies and juicing it with veggies. (When using lemon peel make sure you are using organic lemons and wash them well.)

Hand Juicer I Love: I got tired quickly of hand squeezing lemons or using inadequate lemon juicers. My husband got me this lemon juicer (pictured above), and it is amazing! It gets all of the lemon juice out easily, and also doesn’t put stress on my hands. (Make sure you use it correctly. The lemon half goes in “backward” so that it is turned inside out as it is squeezed.)

Vanilla Lemonade: If you aren’t used to the sourness of lemon water, you can use vanilla stevia to sweeten it. Vanilla lemonade is good!

Bottled Lemon Juice: If you would like to use bottled lemon juice instead of fresh, choose glass if you can. This organic lemon juice is a great choice. Not only will you avoid plastic chemicals, but it will also have more stable vitamin C in it according to this research, “Regarding packing material, vitamin C in fruit juice is quite stable when stored in metal or glass containers, whereas juice stored in plastic bottles has a much shorter shelf-life. ”

Don’t brush your teeth directly after drinking any citrus juice (wait at least 15 minutes). I also like to swish ph neutral water in my mouth afterwards to protect my teeth.

What about you? Have you found lemon water helpful?

Some links above may be affiliate links. 

 

Filed Under: AIP, Beverages, Dairy Free, Egg Free, Egg Free, Gluten Free, Grain Free, Health, Vegan, Vegetarian

3 Ingredient Fresh Ginger Tea

January 15, 2018 by KimiHarris 4 Comments

This anti-inflammatory tea tastes treat, is soothing on the throat and body, and has a lovely flavor!

This gently spicy tea is sweetened with soothing honey and enriched with creamy coconut milk. I love it for the taste but was pleased to see that it’s recommended to patients for its anti-inflammatory properties in the book, Unlocking Lyme by Bill Rawls (an excellent book, by the way. You can read about my Lyme disease story here).

You can read more about some of the encouraging possible health benefits of ginger here. 

It’s wonderful to find affordable and simple DIY drinks that give your body a gentle boost in the right direction. It’s gentle, but that doesn’t mean it’s not powerful too!

There is an increase of the flu in the area right now (I’m hoping we don’t catch it) that made me realize what a soothing beverage this would be for when you are under the weather.

During the summer, I plan on pouring it over ice and maybe squeezing some fresh lime juice into it too. Yum!

This anti-inflammatory tea tastes treat, is soothing on the throat and body, and has a lovely flavor!

Helpful hints:

    • For those who shop at Costco, if you are planning on using a lot of ginger, my local store has a large container of fresh ginger for a good price.
    • You will notice that I don’t call for peeling the ginger in this recipe. Just wash the roots well, and you are good to go. There is no need to peel them for this recipe.

Where to Find Ingredients:

    • I love using this coconut milk or coconut cream.
    • This is a lovely raw honey.

Other Recipes:

  • Instant Ginger and Garlic Broth
  • Lemon and Peppermint Tea
  • Turmeric Sipping Broth

This anti-inflammatory tea tastes treat, is soothing on the throat and body, and has a lovely flavor!

3 Ingredient Ginger Tea

Ingredients:

    • 2-3 inches of fresh ginger root, well washed
    • A spoonful of coconut milk or cream
    • Honey, to taste

Directions:

  1. Cut the ginger into ¼ inch slices.
  2.  Add to a medium pot with 4 cups of filtered water.
  3. Bring to a low simmer, and simmer for ten minutes (or longer for a stronger brew).
  4.  Add honey and coconut milk/cream to taste, and enjoy!
    Makes 4 cups of tea.

3 Ingredient Fresh Ginger Tea
 
Cook time: 10 mins
Total time: 10 mins
Print
 
Ingredients
  • 2-3 inches of fresh ginger root, well washed
  • A spoonful of coconut milk or cream
  • Honey, to taste
Instructions
  1. Cut the ginger into ¼ inch slices.
  2. Add to a medium pot with 4 cups of filtered water.
  3. Bring to a low simmer, and simmer for ten minutes (or longer for a stronger brew).
  4. Add honey and coconut milk/cream to taste, and enjoy!
  5. Makes 4 cups of tea.
3.3.3077

 

Filed Under: AIP, Beverages, Dairy Free, Egg Free, Gluten Free, Grain Free, Vegetarian

Instant Pot Ginger and Garlic Broth

October 31, 2017 by KimiHarris 6 Comments

“Flavorful Ginger and Garlic Instant Pot Broth is so simple and easy to make! It also makes a wonderful full meal soup when poured over rice and shredded cooked chicken. Yum! Paleo, AIP, and grain free friendly soup! -- The Nourishing Gourmet

I love this gingery broth with hints of garlic. It’s perfect to sip on as a sipping broth (like this turmeric one!), but also makes a lovely simple soup. This easy broth is a cinch to make in the Instant Pot, and results in a flavorful broth full of good-for-you-ingredients. To dress it up, sometimes I add coconut milk or coconut cream, and squeeze fresh lime juice into my bowl or cup. Yum!

To make it into a main dish soup, you can serve over cooked rice and shredded cooked chicken. Top with chopped cilantro and fresh lime juice. Yum!

I make this with a leftover chicken bones from when I roast a whole chicken, but I’ve also use 3- 5 pounds of chicken legs (another inexpensive option).

I love to add ginger and garlic into my food any time of the year, but they are especially soothing in this broth during the cold and flu season (and I love their immune building properties too!).

This is the Instant Pot that I own, Instant Pot 6 Quart, (if you are buying one and are making food for a family, I’d recommend going even bigger to this model, Instant Pot 8 Quart).

For those who don’t have an Instant Pot, yes, you can make this on the stove! I’d gently simmer it on the stove top for 6-12 hours to get close to the same richness as the Instant Pot recipe. I’m sure that you could make this in the slow cooker as well (I’d try low for 12 hours).

This recipe works great for those on a paleo or AIP diet too.

Flavorful Ginger and Garlic Instant Pot Broth is so simple and easy to make! It also makes a wonderful full meal soup when poured over rice and shredded cooked chicken. Yum! Paleo, AIP, and grain free friendly soup! -- The Nourishing Gourmet

Equipment and Ingredients:

  • Skimmer Ladle: These are PERFECT for removing the bones and vegetable remnants with little hassle. (We also use it to get noodles out of the pot once they are done cooking). We’ve been using this Asian Spider Strainer. If you want an even clearer broth, using a skimmer ladle like this Super Fine Mesh Strainer Ladle.
  • Instant Pot 8 Quart or Instant Pot 6 Quart
  • I love this guar gum-free coconut milk (you can also use this coconut cream).

Instant Pot Ginger and Garlic Broth

Variation: You can also add some fresh turmeric root (or 2 teaspoons powder).

Ingredients:

  • Bones leftover from one roasted chicken or 3-5 pounds of chicken legs or drumsticks
  • 2-3 inches of fresh ginger root, rinsed and thinly sliced
  • 3-5 garlic cloves, peeled
  • 1 medium onion, peeled and the roots cut off, cut into quartered
  • Salt and pepper
  • Filtered Water
  • 1 cup of Coconut milk and fresh limes for serving, optional

Directions:

1.Place the chicken, sliced ginger, and garlic in instant pot insert. Add a scant tablespoon of unrefined salt and a couple large pinches of freshly ground pepper (leave pepper out if AIP).

2. Fill water to slightly under the fill line.

Edit:While most Instant Pot Recipes online fill the pot high for broth making, it’s recently come to my attention (through an article) that filling your Instant Pot to the Max fill line is NOT recommended. According to the manual,  “For all pressure cooking programs, do not fill the unit over 2/3 full. When cooking foods that expand during cooking such as grains, beans, and dried vegetables, do not fill the unit over 1/2 full. Overfilling may cause a risk of clogging the pressure release valve and developing excess pressure. Please see “Cooking Preparation”.” So I would only fill your pot 2/3s full of water for this recipe.

3. Press manual, and set time to 2 hours on high.

4. Let get to pressure and let it run through the pressure cycle.

5. Allow broth to naturally release pressure for 20-30 minutes.

5. Carefully release pressure. Carefully pour through a fine sieve into a heat safe bowl or pot, OR, my favorite, use a skimmer ladle to remove the bones and vegetables and place in compost. If you used fresh drumsticks, then you can also remove the meat from the bones once they are cool enough to handle, and use the meat in the broth or another recipe.

6. Adjust salt to taste.

7. To finish: Optional: Pour in about 1 cup of coconut cream or coconut milk and serve with quartered limes for squeezing into individual bowls.

Variation: Serve over cooked rice and shredded cooked chicken, and top with chopped cilantro and fresh lime juice. Yum!

Printable Version:

Instant Pot Ginger and Garlic Broth
 
Print
 
Instant Pot Ginger and Garlic Broth Bones leftover from one roasted chicken or 3-5 pounds of chicken legs or drumsticks 2-3 inches of fresh ginger root, rinsed and thinly sliced 3-5 garlic cloves, peeled 1 medium onion, peeled and the roots cut off, cut into quartered Salt and pepper Filtered Water 1 cup of Coconut milk and fresh limes for serving, optional
Instructions
  1. Place the chicken, sliced ginger, and garlic in instant pot insert. Add a scant tablespoon of unrefined salt and a couple large pinches of freshly ground pepper (leave pepper out if AIP).
  2. Add water until the pot is about ⅔'s full.
  3. Press manual, and set time to 2 hours on high.
  4. Let get to pressure and let it run through the pressure cycle.
  5. Allow broth to naturally release pressure for 20-30 minutes
  6. Release pressure. Carefully pour through a fine sieve into a heat safe bowl or pot, OR, my favorite, use a skimmer ladle to remove the bones and vegetables and place in compost. If you used fresh drumsticks, then you can also remove the meat from the bones once they are cool enough to handle, and use the meat in the broth or another recipe.
  7. Adjust salt to taste.
  8. To finish: Optional: Pour in about 1 cup of coconut cream or coconut milk and serve with quartered limes for squeezing into individual bowls.
  9. Variation: Serve over cooked rice and shredded cooked chicken, and top with chopped cilantro and fresh lime juice. Yum!
3.3.3077

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

Filed Under: $10 Main, AIP, Dairy Free, Egg Free, Gluten Free, Grain Free, Soups, The Low Energy Guide to Healthy Cooking

Black Citrus Ice Cream

October 18, 2017 by KimiHarris 11 Comments

Amazing color and citrus flavor! This vibrant dairy free ice cream is colored with activated charcoal and is bursting with lime zest and juice. Yum! -- The Nourishing Gourmet

This vibrant ice cream has a deep black color and a tangy and sweet lime flavor! Not only does this gloriously and naturally colored ice cream make the perfect Halloween ice cream, but it also offers benefits as well. Upset tummy? This is what I turn too. This paleo version is dairy-free and egg-free, so it is suitable for many diets.

Black Ice Cream and Activated Charcoal Craze

Have you heard about the black ice cream craze? I know of several high-end ice cream stores that have offered black ice cream as a novelty item, but it’s so easy to make at home. The secret to black ice cream is not black dye (no thank you!), but activated charcoal. Activated charcoal is popular in everything from face masks, toothpaste, supplements, drinks, and food items! (I got this finely ground, food grade activated charcoal powder for a great deal).

What Activated Charcoal Does

While the black color lends itself well to a gag treat for Halloween, it also makes the perfect dessert to serve after consuming food that has unhealthy ingredients in it, or perhaps foods that you mildly react to such as food dye, gluten, dairy, or other trigger foods. That’s because activated charcoal acts like a mop in your digestive track. (Please note, if you are constipated, don’t take activated charcoal! It can make you constipated, or your make your constipation worse because of how it works in the intestine.)

In scientific terms, activated charcoal “adsorbs” certain materials.

“The word adsorb is important here. When a material adsorbs something, it attaches to it by chemical attraction. The huge surface area of activated charcoal gives it countless bonding sites. When certain chemicals pass next to the carbon surface, they attach to the surface and are trapped.” Source: How Stuff Works

Practically speaking, activated charcoal is used as an important part of many water filters to remove impurities, and is even used in hospitals to treat specific poisonings (they use high amounts under supervised medical care, and it is not suitable for all cases of poisoning). You can read more about that use from Poison Control.

My doctor has me using activated charcoal as a supplement, but I’ve also become interested in reports of people finding it helpful in dealing with digestive complaints after exposure to problem foods. I’m not sure if that’s because it adsorbs gas in the digestive tract or the actual food, but it does seem to help with the after effects. When not dealing with an actual allergy, but with foods that cause gas, digestive discomfort, etc., activated charcoal does seem to be helpful for us. We also use it when we have stomach bugs as it helps settle the stomach.

IMPORTANT NOTE: It’s very important not to take medication or supplements with activated charcoal, because it can adsorb them. Time them a couple of hours away from taking activated charcoal or consuming drinks or foods that contain them.

Other Important Notes: A friend commented below that they experienced some “detox” symptoms when adding in activated charcoal, so serve small servings and be aware of any side effects if you have never taken it before. Also, don’t take or eat foods or drinks with activated charcoal if you are constipated or have any health condition that slows food through the intestine. Please read about any side effects of activated charcoal here, and talk to your health care provider about any concerns.

For KIDS: If you serve this to children, you need to keep servings very small! Our kids have had small amounts of activated charcoal before, so I knew they didn’t have any problems with it, but I still wouldn’t serve them a huge scoop of this. This is a lot of activated charcoal, so keep servings small. (I’m always surprised that the ice cream shops who serve this don’t have some sort of warning label on it, considering the fact that it can adsorb medication and make you constipated if you eat too much of it!)

Special Supplies:

  • You can use coconut activated charcoal or hardwood. I recommend finely ground (the ice cream will have a little texture to it because of the charcoal, but you don’t want it to be overly gritty). As of right now, this 30 dollar’s worth of finely ground activated charcoal powder is only 10 dollars.
  • My ice cream maker is one of my favorite kitchen tools! I have this ice cream maker.
  • I love this guar gum-free coconut milk (you can also use the coconut cream).
  • For zesting a lime, this is my favorite tool.

We had fun coming up with crazy names for this black ice cream: Dementor Ice Cream (Harry Potter inspired), Santa’s Black Coal Ice Cream, Black Dwarf Ice Cream (Narnia), Black Cat Ice Cream, Spooky Ice Cream. Do you have any to add? I’d love to hear!

Amazing color and citrus flavor! This vibrant dairy free ice cream is colored with activated charcoal and is bursting with lime zest and juice. Yum! -- The Nourishing Gourmet

Black Citrus Ice Cream

This dairy-free, egg-free and paleo version of black ice cream is delightfully limey. If you would like to make a simple vanilla version, leave out the lime juice and lime zest and add 2 teaspoons of vanilla extract instead.

Other variations: Use lemons instead of limes for a lemonade ice cream. Or try an orange juice and orange zest for a creamy orange ice cream!

  • 3 cups of coconut milk (I used this guar gum free milk)
  • The zest of one lime
  • ½-¾ cup of freshly squeezed lime juice (I used the full ¾ cup for extra lime flavor, yum! But if you want it a little more subtle, use the ½ cup).
  • ⅔ cup of organic cane sugar, or ½ cup of honey
  • ¼ cup finely ground activated charcoal

1: Add all ingredients into a blender, and blend until smooth.
2: Optional: Chill in the refrigerator until cold.
3: Pour into ice cream maker and make according to manufacturer’s directions. My ice cream maker takes about 20 to 25 minutes.
4: Serve right away as soft serve, or put into a container and place in the freezer.
5: Remove from freezer 20 minutes before serving.

 

Printable version:

Black Citrus Ice Cream
 
Print
 
This dairy-free, egg-free and paleo version of black ice cream is delightfully limey. If you would like to make a simple vanilla version, leave out the lime juice and lime zest and add 2 teaspoons of vanilla extract instead. Other variations: Use lemons instead of limes for a lemonade ice cream. Or try an orange juice and orange zest for a creamy orange ice cream!
Ingredients
  • 3 cups of coconut milk (I used this guar gum free milk)
  • The zest of one lime
  • ½-¾ cup of freshly squeezed lime juice (I used the full ¾ cup for extra lime flavor, yum! But if you want it a little more subtle, use the ½ cup).
  • ⅔ cup of organic cane sugar, or ½ cup of honey
  • ¼ cup finely ground activated charcoal
Instructions
  1. Add all ingredients into a blender, and blend until smooth.
  2. Optional: Chill in the refrigerator until cold.
  3. Pour into ice cream maker and make according to manufacturer's directions. My ice cream maker takes about 20 to 25 minutes.
  4. Serve right away as soft serve, or put into a container and place in the freezer.
  5. Remove from freezer 20 minutes before serving.
3.3.3077

 

 

Some links may be affiliate links. I may earn a small commission on items purchased through my links. 

 

Filed Under: AIP, Dairy Free, Desserts, Egg Free, For the Kids, For the Love of Food and Books, Gluten Free, Grain Free

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The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

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