Friday, March 7, 2014

Lemon cheesecake in a mug, paleo

"I know you were napping, Bailey, but I'm a hyper malamute who wants to play."
Eating foods to avoid fermentation in your gut can be challenging but rewarding, especially if you have been battling mysterious IBS symptoms for years. That's my story. I have been a mystery to doctors for years.

Now, after a decade+, I know I have SIBO (Small Intestine Bacterial Overgrowth) as well as the tendency toward candida overgrowth. Oh, joy, no wonder no one wanted to tell me. SIBO is no easy problem to deal with but I am getting relief by following a low fermentation potential (FP) diet.

My eating habits have changed a bit but I am able to eat a wider variety of foods, as long as I monitor how much of each food I eat. On the FP diet, one tries to stay between 20-30 total FP for the entire day! Foods are given an FP value, based on their net carbohydrates (total carbs minus fiber), fiber content, glycemic index and types of sugars they contain. The FP diet is designed to help individuals with IBS-like symptoms and small intestine bacterial overgrowth (SIBO).

What I am calling the "fermentation potential" diet is based on the book, Fast Tract Digestion IBS: Science-based Diet to Treat and Prevent IBS and SIBO without Drugs or Antibiotics by Norman Robillard.

Lemon cheesecake in a mug, paleo

I wasn't eating any dairy (lactose-free only), eggs (organic yolks only), grains (Jasmine rice only), nuts/seeds (almonds, sunflower seeds), chocolate or drinking coffee/green tea while on the Paleo Autoimmune Protocol but now I am.

I make my own lactose-free yogurt from organic milk but recently I discovered a great product, called Lifeway Farmers' Cheese It's made with milk from grass-fed cows that is free of rBGH (Bovine Growth Hormones) and antibiotics.I used it to make this luscious, lemony Lemon Cheesecake in a Mug.

Here's what you need:
2 T. of Lifeway Farmers' Cheese (lactose-free) or 2 T. plain yogurt (lactose-free) or both
1 T. gelatin (Great Lakes brand) Note: use less of this if you are using a whole egg.
1 egg yolk (or whole egg, if tolerated)
Juice of 1 lemon
1 tsp. vanilla extract (alcohol-free)
liquid stevia, alcohol-free, to taste (I use about half a dropper full)
dash of salt

Here's what you do:

Blend ingredients in a food processor for a smooth texture. Skip this step if you don't care if it's smooth and mix in a mug. Microwave for 30 seconds. Stir. Microwave for another 30 seconds. Stir. Microwave one more time for 30 seconds. Yes, it smells delicious but you have to put this baby in the fridge and chill until firm.
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