By Drew Mulvey MS, CDN
National Picnic Month and Ice Cream Month
It is July and the dog days of summer are among us. Though it may look a little different this year, we are starting to emerge from hibernation. We will be celebrating our freedom on the 4th, attending picnics, and probably enjoying a little ice cream. It’s no wonder this month is known for several things. Dive into this month’s post as I talk about how to celebrate these to the fullest!
Activity and Ice Cream
With the warm weather of July comes an increase in everyone’s activity level, particularly those that are runners, hikers, cyclists, etc. What is one of the best recovery foods and perfect for the month of July? Ice cream! I usually indulge in one of these after some long bike rides and hikes. Why is this ideal? After long rides, you have used up your glycogen stores and your body is primed to soak up glucose, your body’s main fuel source. Our bodies have receptors for insulin called GLUT 4 receptors, intracellular molecules that transport glucose into the cell. In the presence of exercise, these receptors increase at the cell surface, which makes skeletal muscle more sensitive to insulin and primed to take up glucose.1 Therefore, if you are going to enjoy ice cream and still stay on track, it is best to consume it during a time window of 30-60 minutes after long bouts of exercise.
Alternative Ice Cream
I am not saying we have to be perfect. In fact, there is an emotional component involved with every bite that you take, and that can be healthy to an extent! Yet, if you are unable to tolerate lactose there are some great alternatives that you can dive into. Best part? They are lower in sugar than regular ice cream! My personal favorite is Nada Moo made from coconut milk. Bananas, frozen, also make an amazing base for a healthy ice cream as well! Plus, after a long workout on the bike, your body is in need of electrolytes, or substances that generate electricity. One well-known electrolyte bananas are known for is potassium, responsible for preventing muscle cramping and regulating heart rhythm. They are also an excellent source of prebiotic fiber to promote bacterial diversity in the gut; B6 for a sense of well-being; and Vitamin C and copper for immunity.2 Just recently I came upon this banana ice cream cookie dough recipe in one of my cookbooks and I wanted to try it out. The verdict? Banana “nice” cream tastes just like the real thing! I hope you enjoy this one.
Banana Nice Cream with Peanut Butter Cookie Dough
‘Cookie Dough’
2 tbsps nut butter
3 soft Medjool dates
1 tbsp buckwheat flour or gluten-free flour of choice
Pinch of sea salt
Banana Nice Cream
4 frozen bananas, peeled and sliced into 1-inch pieces
4 tbsps cacao nibs or Enjoy Life Minis
Prepare the ‘cookie dough’ by placing all of the ingredients plus a tablespoon of water in a food processor or blender and blending until the texture resembles cookie dough. Transfer to a flat surface and, using your hands, roll into one long log about 30 cm (12 inches) long and 1 cm (1/2 inch) in diameter. Cut into 5 mm (1/8 inch) thick pieces and set aside while you finish the nice cream.
Place the frozen banana slices in a food processor or blender and blend until smooth, thick and creamy. If your blender isn’t strong enough, let the bananas sit for about 10 minutes or until slightly defrosted and then try again.
Roughly chop the chocolate and add to the blender together with the cookie dough pieces. Pulse briefly once or twice and then serve the nice cream scooped into bowls.2
The recipe can be found in “Green Kitchen at Home” by David Frenkiel and Luise Vindahl found on amazon. This is a great whole food, plant-based cookbook loaded with colorful dishes. I would highly recommend it!
For other ways to replenish after a workout, check out my blog posts “Nutrients for Post Workout Nutrition” and “Electrolytes”
https://www.redeeminglifenutrition.com/blog/nutrients-for-post-workout-nutrition.
https://www.redeeminglifenutrition.com/blog/the-importance-of-electrolytes-for-optimal-health.
Picnic Treats
With all the goodies around for the 4th of July, you can still enjoy while keeping your gut health and immune function in check. When I think of the fourth of July, I think of treats such as cookies, brownies, and ice cream as well as hotdogs, burgers, and yes, alcoholic beverages. It is fine to indulge in some treats in moderation but here are some other ways that you can both enjoy and nourish your body and soul!
Grilled vegetables
Now that the farmers’ markets are up and running, it is time to dive into all the delicious produce! Also, these veggies have a vital component, fiber, to help with regularity. This is an important component of gut health and liver health. Why is that? Constipation can lead to recirculation of toxins which may lead to low-grade inflammation. They are also an excellent source of prebiotic fibers, which are beneficial for repopulating and diversifying the gut microbiota! Choose the vegetables that are in season for optimal nutrient density.
Healthy Swaps
Want some other ways to stay healthy? Here are some healthy ideas and swaps for that next picnic.
Regular Bun – Grilled Sweet Potato Wedge Bun or Lettuce Wedge
Potato and Chicken Salad – Replace the mayonnaise with coconut yogurt.
(For added nutrient density, try adding spices such as turmeric, ginger, cinnamon and cumin)
Potato Chips – Kale Chips, Roasted Chickpeas or Homemade Beet Chips
Beer – Kombucha or Infused Seltzer
Fresh Veggies and Hummus
Brownies – Alternative Brownies ( See below )
Healthy Alternatives to Delicious Treats
Yam Brownies
These are made from yams, oatmeal, dates, and cocoa. I know that when I go to a picnic, I love having a delicious treat. Not only are these alternative, but they are beneficial for gut bacteria as they contain prebiotic fibers, or fuel for the microorganisms in your gut responsible for 80% of your immune system. Yams are also beneficial for digestion! According to traditional Chinese medicine, yams are warming in nature which may not only contribute to vitality but warm to stomach fire and promote food particles to break down easier. The chocolate is also a great source of antioxidants essential for brain health, muscle recovery, and heart as well as magnesium to increase a sense of well-being.
Check out this blog post for the recipe!
https://www.redeeminglifenutrition.com/blog/yam-brownies-gf-vegan.
Eating seasonally.
As covered in last month’s post, eating seasonally is important for optimal nutrition as this produce is at its nutrient peak. In light of July being “National Blueberry Month” I would like to shed some light on these little blue gems.
Blueberries
Blueberries are one of the best foods that you can eat on the planet! They are rich in fiber and are a great source of Vitamin C, K, fiber, and manganese making them ideal for immunity, bone mineralization, gut and intestinal health and brain function.2 Blueberries are also rich in compounds known proanthocyanins, essential for liver detoxification and joint health and potent antioxidants such as flavonoids, anthocyanins, and kaempferol, for protection from free radical damage which may help prevent cancer.4
Stilbenes, another antioxidant similar to resveratrol in grapes, may provide extra protection against age-related disease and immune support due to its ability to inhibit viral replication!5,6
Next time you are at the farmers market, pick up a batch of these blue gems, and enjoy them in several dishes such as cobblers, oats and pancakes!
Note: Be sure to buy these local or organic as they tend to be sprayed heavily with pesticides.
Want some ideas? Try this recipe below!
Blueberry Banana Pancakes
Makes 2 servings (7-8 pancakes)
1 tbsp almond flour
3 tbsps coconut flour
1 tbsp arrowroot flour
tsp baking soda
Stevia to taste
tsp cinnamon
3 organic, pasture-raised eggs
½ banana, mashed
¼ tsp vanilla
¼ cup full-fat coconut milk
1 cup organic blueberries
1-2 tbsps coconut oil (for cooking)
Directions:
Mix all dry ingredients together in a small bowl.
In a large bowl, mash the banana and add all of the wet ingredients. With a hand beater, mix the ingredients together on medium speed until incorporated.
Continue to beat and add wet ingredients to the dry ingredients. Mix everything until incorporated.
Pour in the blueberries, fold them in the mix with a spatula, and set it aside for 3-5 minutes. This will allow the batch to thicken.
In the meantime, heat the coconut oil over medium heat in a medium-sized non-stick skillet. Wait about 2 minutes for the oil to melt and get hot.
Add the pancake mixture ¼ cup at a time. Cook for about 3 minutes and then flip. Heat this side for another minute or two. Once done, transfer to a plate and add your favorite toppings!7
Want some more amazing recipes, such as the blueberry pancakes, to cool off during those dog days of July? Check out my cookbook “The No-Title Cookbook” for plenty of fun, nutrient-dense alternative recipes that are sure to satisfy the taste buds.
Check it Out!
Look out for the produce in season this month!
July Veggies: organic cukes, corn, green beans, Swiss chard, organic peppers, organic summer squash, organic zucchini
July Fruits: apricots, organic blackberries, cantaloupe, organic peaches, kiwi, watermelon, mangoes
Mark your calendars with these important dates!
July 4th: Independence Day
July 11: National Blueberry Muffin Day
July 25: National Culinarians Day
References:
1. Vargas E, Podder V, Carrillo Sepulveda MA. Physiology, Glucose Transporter Type 4 (GLUT4) [Updated 2020 Apr 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537322/
2. Reinhard, T. Super Foods: The Healthiest Foods on the Planet. 2nd Edition. Firefly Books. Buffalo, New York. 2014.
3. Frenkiel, D., Vindahl, L. Green Kitchen at Home: Quick and Healthy Vegetarian Food for Every Day. Hardy Grant Books. London, England. 2017.
4. ANA Study Primer. Clinical Nutrition Science Primer for Nutrition Students And Professionals and for the Certified Nutrition Specialist Examination. 1st Edition. December 2014.
5. Reinisalo, M., Karlund, A., Koskela, A., Kaarrniranta, K, Karjalainen, R. Polyphenol Stilbenes: Molecular Mechanisms of Defence against Oxidative Stress and Aging-Related Diseases. Oxidative Medicine and Cellular Longevity. 2015; 2015:340520. Article retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477219/.
6. Wahedi, HM., Ahmad, S., Abbasi, SW. Stilbene-based natural compounds as promising drug candidates against COVID-19. Journal of Biomolecular Structure and Dynamic. 2020. https://www.tandfonline.com/doi/full/10.1080/07391102.2020.1762743
7. Mulvey, D. The No-Title Cookbook: A Label-Free Approach to Whole-Food Cooking. 2020. Hybrid Global Publishing. New York, New York. 2020.
