When clients are following a Nutritionhelp yeast-free and sugar-free diet, they can sometimes lack inspiration for snacks – not least spreads and pates for dips, wholegrain crackers and yeast-free breads.
This pate recipe is packed with nutrients, has a fresh taste, and with the help of a food processor, can be made in just a couple of minutes. It is important to realise that a diet to support the balance of microbes in the gastrointestinal tract is not just about avoiding unhelpful foods (such as sugar, yeast, fermented foods, processed foods etc). It is also about including nutrient-rich foods, which can provide the body with valuable vitamins, minerals, phytonutrients, and fibre, to support the body in all its various functions. This includes the immune system – which needs to be working well to bring intestinal yeasts under control.
So our key ingredients in this pate are basil, avocado, sunflower seeds and pumpkin seeds. Let’s look more closely at the benefits of these tasty foods.
Basil – This herb is exceptionally high in vitamin K, with good levels of manganese, copper and vitamin A. Research shows basil to have both anti-bacterial properties and also anti-inflammatory effects, potentially providing healing benefits and symptomatic relief for inflammatory conditions.
Avocado – This versatile fruit (don’t worry, it is not sweet, so allowed on the Nutritionhelp programme!) is high in pantothenic acid – otherwise known as vitamin B5. Clients with Nutritionhelp who have taken an adrenal lab test will be well acquainted with vitamin B5, since it is beneficial in supporting adrenal gland function. Long term stress? Eat foods high in the ‘anti-stress’ vitamin B5, such as buckwheat, sunflower seeds, lentils and chickpeas, broccoli, brown rice and avocados. Avocados are also a source of fibre, vitamin k, folic acid, copper, potassium, vitamins B6, E and C.
Sunflower seeds are very rich in vitamin E and copper, with good levels of vitamin B1, phosphorus, manganese, selenium, magnesium and vitamin B6. Vitamin E is a major antioxidant in the body, helping to protect against heavy metals such as lead, mercury, and cleaning solvents, drugs and radiation. Vitamin E is important to immune function, particularly during times of oxidative stress (i.e. intense wear and tear on the body – illness, intense exercise, high-stress life experiences), and chronic viral illness.
Pumpkin seeds contain manganese, phosphorus, magnesium, zinc, copper and iron. Manganese is important in blood sugar control, energy metabolism and thyroid function. Zinc plays a critical role in foetal development, immune function and male sexual function. It also shows effectiveness in the treatment of acne and macular degeneration.
Basil and Avocado Pate
- 1 avocado, pealed and stone removed
- 1 handful of fresh basil, roughly chopped
- 1/4 cup sunflower seeds – ground
- 1/4 cup pumpkin seeds – ground
- Juice of 1/2 lemon
- Black pepper to taste
Grind the seeds and add to the food processor with other ingredients. Whizz until everything is well combined. Different food processors will vary in effectiveness, so you may need to finish mashing the ingredients together by hand. You may find that your food processor works better with a larger quantity, in which case, just double the ingredients. The pate will keep in the fridge for several days, stored in a glass jar.
Next week I will post a recipe for a yeast-free and gluten-free courgette bread – perfect topped with this pate!