Nourish & Flourish: Probiotics may help your skin

Your skin stays supple, strong, and hydrated with a slightly acidic pH of 4.2 to 5.6. Probiotics can help with this, according to Dr. Whitney Bowe, author of The Beauty of Dirty Skin.

This pH level promotes pathogenic bacterial colonization, the “good bugs” that help our skin and bodies fight inflammation. This setting helps the skin keep its moisture and control enzyme activity. Probiotics can help keep the skin functioning and looking its best by keeping the pH at the best levels.

Probiotics have many other benefits to skin health, including countering harmful bacteria, supporting barrier function both in the intestines and on the skin, contributing to the regulation of the immune system by helping control inflammation and imbalances, and helping support the working balance of the gut-brain-skin axis, which Dr. Bowe discusses in her book.

Probiotics can be taken as an oral supplement but can also be found in some topical skin care products. The easiest way to consume probiotics is by eating foods that have them. Check the nutrition label on food for “live active cultures.” Some foods and drinks with probiotics include yogurt, kefir, sauerkraut, kimchi, pickles, kombucha, cottage cheese, miso, and tempeh.

Don’t forget to feed your friendly gut bacteria by also eating prebiotics. These are found in foods such as garlic, onions, leeks, asparagus, bananas, oats, barley, flaxseed, and chicory root.

(Scientific information taken from The Beauty of Dirty Skin by Dr. Whitney Bowe.)

Recipe:

Lentils and rice on the go

by Katie Kimball of KitchenStewardship.com

When I came up with the concept of being able to pack a few of our family’s favorite meals without needing much prep or perishables while we were on the road, I thought of it this way:

• Choose a non-meat-based meal, preferably based on something like rice or quinoa.
• Make sure most of the veggies are easily purchased in a dehydrated form.
• Buy some bone broth powder so that your water is actually broth packed with nutrients.
• Make it in a slow cooker or Instant Pot so that it’s easy to prepare and ready for you when you walk in from a long day of hiking.

You can use this sort of paradigm or mindset most likely to take a few of your family’s favorite meals and turn them into simple reverse-cake-mix, just-add-water dinners. To be fair, none of these are actually just add water. I’m generally adding things like canned chicken, tomato sauce, beans, and cheese on top, so it’s really just add water and open a few cans. Still, an incredibly quick meal when you are on the go or pinched for time on a regular weeknight at home.
Katie Kimball's content is available at KitchenStewardship.com. Reprinted by permission.

Dry Mexican Lentils and Rice 'Just Add Water' Instant Pot Recipe

Author: Katie Kimball. Prep Time: 10 minutes. Cook Time: 30 minutes. Total Time: 40 minutes. Yield: 4-6 servings. Diet: Gluten Free
This lentil and rice dish can be made with or without canned chicken for a protein boost.

Ingredients

Dry Ingredients:
¾ cup dry green lentils
½ cup white or brown rice
3 scoops chicken bone broth powder
¼ cup dry minced onion
¼-½ cup dry diced red or green bell pepper
1 tbsp. homemade taco seasoning (or 1 packet)
½ tsp. garlic powder
½ tsp. salt

Wet ingredients:
3½ cups water
1 8-oz. can tomato sauce
1 or 2 sliced carrots (or skip if you have zero time)
1or 2 cans cooked chicken (or save 2 cups chicken from a rotisserie chicken meal, another easy “on the road” sort of thing)
Optional: Add any other veggies you have around—frozen broccoli, peas, fresh spinach, etc.

Instructions

1. To prep, put all the dry ingredients in a gallon zipper bag. I recommend writing the rest of the instructions in marker on the bag.
2. To cook, mix all dry and wet ingredients together in an Instant Pot®. Set to 15 minutes for white rice or about 24-28 for brown (longer for long-grain rice).
3. You can leave the IP on low all day waiting for your family to arrive home from whatever adventure calls you!
4. Serve with shredded Mexican or cheddar cheese on top and any other Mexican fixings your family enjoys.
   

Italian version: Swap taco seasoning for Italian seasoning and serve with warmed pasta sauce and mozzarella cheese.

Original recipe at Kitchen Stewardship.