Gut Healthy

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Author: Peggy White

  • Cooking Class: Cookies

    Cooking Class: Cookies

    Tuesday, November 18 from 6:30-9:00 pm

    North Saanich Middle School Foods Room

    I’m so excited to be teaching three cooking classes this fall with Panorama Recreation! Whether you’re looking for new recipe inspiration, tips for eating well, or just a fun night out in the kitchen, these classes are a great way to build confidence and spark creativity in your cooking. Register through Panorama Rec.

    Register Now



    “I feel so fortunate to have been part of your cooking class last night!  I love your passion for good nutrition and the impact WFPB eating in particular can have on overall health. Your stories were inspiring and  added to your knowledgeable explanations of the recipes and the benefits of various ingredients.  I learned a lot from the tips and tricks you shared that make your food prep ultra efficient. All the food was delicious!  I can hardly wait to try the recipes myself and am looking forward to future classes!” ~ Christina



  • Is your gut helping or hindering your immunity? – October 2025 News from Gut HealthyIs your gut helping or hindering your immunity?

    Is your gut helping or hindering your immunity? – October 2025 News from Gut HealthyIs your gut helping or hindering your immunity?

    This month’s newsletter explores the vital connection between your gut and immune system and how simple, nourishing food choices can help you stay healthy through the changing seasons.

  • Cooking Class: Thai

    Cooking Class: Thai

    Cooking Class

    I’m so excited to be teaching three cooking classes this fall with Panorama Recreation! Whether you’re looking for new recipe inspiration, tips for eating well, or just a fun night out in the kitchen, these classes are a great way to build confidence and spark creativity in your cooking. Register through Panorama Rec.

    Register Now



    “I feel so fortunate to have been part of your cooking class last night!  I love your passion for good nutrition and the impact WFPB eating in particular can have on overall health. Your stories were inspiring and  added to your knowledgeable explanations of the recipes and the benefits of various ingredients.  I learned a lot from the tips and tricks you shared that make your food prep ultra efficient. All the food was delicious!  I can hardly wait to try the recipes myself and am looking forward to future classes!” ~ Christina



  • Plant the Seeds of Wellness

    Plant the Seeds of Wellness

    How Whole-Food, Plant-Based Nutrition and Hypnosis Work Together
    To Help You Thrive After 50.

    Imagine if every bite you took, and every thought you thought, worked together to heal your body.

    This empowering 2-part workshop combines science-backed plant-based nutrition with the power of hypnosis to help you create real, lasting wellness from the inside out.

    Together, Peggy White, Holistic Nutritionist and founder of Gut Healthy, and Leesa Poffenroth, CHt, Certified Hypnotherapist and founder of Soul Synchrony Hypnosis, will guide you through a unique experience that bridges mind, body, and spirit.

    In this live session, you’ll:

    • 🌱 Learn how plant-based nutrition can reduce inflammation, balance hormones, and support graceful aging
    • 🧠 Experience a guided hypnosis session that helps you reprogram cravings, boost motivation, and connect to your vision of lifelong vitality
    • 💫 Future-pace your transformation—so healthy choices feel automatic, natural, and joyful


    Nourish your body. Reprogram your mind. Redefine what’s possible.

    Register
  • Pressure Cooker Squash & Pear Soup

    Pressure Cooker Squash & Pear Soup

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    Pressure Cooker Squash & Pear Soup

    This cozy, golden-hued soup is pure comfort in a bowl, simple, nourishing, and gently sweet from the addition of pear. The butternut squash brings a velvety texture and a dose of beta-carotene, while sage and garlic add depth and warmth. It’s a beautiful way to celebrate autumn produce and makes a quick, satisfying meal that feels both grounding and light.
    Course Main Course, Soup
    Total Time 30 minutes
    Servings 4

    Ingredients

    • 4 cups Butternut Squash peeled, chopped
    • 3 Garlic cloves
    • 2 Pear peeled, seeds removed, roughly chopped
    • 1 Carrot chopped
    • 1 Yellow Onion chopped
    • 1 tsp Ground Turmeric or 1 tbsp fresh, grated
    • 1 tbsp Fresh Sage optional
    • 1/2 tsp Sea Salt optional
    • 2 cups Vegetable Broth plus more if needed

    Instructions

    • Add all of the ingredients to the pressure cooker and close the lid.
    • Set to “sealing”, then press manual/pressure cooker and cook for 10 minutes on high pressure. Once it is done, release the pressure manually. Remove the lid carefully and let the soup mixture cool slightly.
    • Using a hand blender, puree the soup until smooth. Add additional broth if needed until the desired consistency is reached.
    • Divide between bowls and enjoy!

    Notes

     
    • Squash variations: While butternut squash is classic for this soup, feel free to use other winter squash like kabocha, delicata, or acorn. Each will bring its own subtle sweetness and texture, just adjust the cooking time slightly if your squash is particularly dense.
    • Flavour balance: The pear adds gentle sweetness that complements the earthy squash. For a little extra brightness, stir in a splash of lemon juice or apple cider vinegar before serving.
    • Pear: Bosc pears were used for this recipe. Firm, not overly ripe, pears yield the best results.
    • Texture: If you prefer a creamier soup, blend in a few tablespoons of coconut milk or a small cooked potato before pureeing.
    • Herb options: Sage gives a lovely autumn aroma, but you could also try thyme, rosemary, or a bit of ginger for a warmer, spicier note.
    • Consistency check: Start with the listed 2 cups of broth, then thin with more as needed after blending, the soup will thicken slightly as it cools.
    • No Hand Blender: Use a blender or food processor instead.
    • Serving ideas:
      • Garnish with pumpkin seeds or a sprinkle of smoked paprika, fresh ground black pepper or red pepper flakes.
      • Pair with crusty whole grain bread or a light green salad for a balanced meal.
    • Storage: Keeps well in the fridge for up to 4 days or freeze in portions for up to 3 months. Reheat gently and add a little water or broth if it thickens too much.
    • Make it on the stovetop: If you don’t have a pressure cooker, simmer everything in a covered pot for 25–30 minutes, or until the vegetables are very tender, then blend.
  • Apple & Beet Quinoa Salad

    Apple & Beet Quinoa Salad

    Apple & Beet Quinoa Salad
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    Apple & Beet Quinoa Salad

    Sweet apple, tangy citrus, and hearty quinoa come together with vibrant beets and kale for a refreshing, nutrient-packed dish that’s as good for your gut as it is for your taste buds. It’s perfect as a light meal, a make-ahead lunch, or a colourful side to share.
    Course Salad, Side Dish
    Total Time 25 minutes
    Servings 4

    Ingredients

    • 1 cup Kale Leaves chopped
    • 1 tbsp Lemon Juice
    • 1 cup Quinoa cooked
    • 1 Apple julienned
    • 2 Beet small, peeled, julienned
    • 2 Carrot small, julienned
    • 1/3 cup Dried Cranberries chopped
    • 1/4 cup Orange Juice
    • 2 tbsps Apple Cider Vinegar
    • 1 tbsp Dijon Mustard
    • 2 tbsps Hemp Seeds
    • Sea Salt & Black Pepper optional

    Instructions

    • Cook the quinoa (if not already cooked) according to package directions. Once done, set aside to cool.
    • Prepare the kale: Place the chopped kale in a large salad bowl and add the lemon juice. Massage with your hands for 1–2 minutes, until the leaves darken and soften slightly.
    • Make the dressing: In a small bowl, whisk together the orange juice, apple cider vinegar, and Dijon mustard until smooth.
    • Assemble the salad: Add the cooled quinoa, apple, beets, carrots, cranberries, and hemp seeds to the bowl with the kale.
    • Dress and season: Pour the dressing over the salad and toss until everything is well combined. Season with sea salt and black pepper to taste.

    Notes

    Time-saver
    Use leftover quinoa to make this salad come together quickly.
    Serving idea
    Great as a light lunch or side dish alongside a hearty soup or roasted vegetables.
    Optional add-ins
    Try adding chopped parsley, fresh mint, chopped green onions, or a handful of pumpkin seeds for extra texture and flavour.
    Substitutions
    Swap hemp seeds for sunflower seeds, and use maple syrup in the dressing if you prefer a hint of sweetness.
    Storage
    This salad keeps well in the fridge for up to 4 days. The flavours deepen as it sits, perfect for a make ahead meal.
  • Book Review: The How Not to Age Cookbook by Michael Greger

    Book Review: The How Not to Age Cookbook by Michael Greger

    If you’ve been following me for a while, you’ll know I love anything by Michael Greger, including his nonprofit site, NutritionFacts.org. So I was especially excited to get my hands on his latest release, The How Not to Age Cookbook, and I wasn’t disappointed. It’s always wonderful to have another whole-food, plant-based cookbook on the shelf. These kinds of books take so much of the thought and guesswork out of preparing WFPB meals.

    The introduction is brief but packed with helpful information. I especially appreciated the “Asked and Answered” section, which covers just ten questions but they’re some of the most common ones Dr. Greger receives. My favourite? “Raw, Roasted, or Toasted [nuts]?” A few years ago, I researched this question myself and found it tricky to pin down. Now, here it is explained clearly in print. (The answer: raw.)

    The recipes themselves make meal planning simple and approachable. There’s a wide range of options, from breakfasts and snacks to mains, organized into categories like burgers, pastas, beans, grains, and sweet treats. The photos are gorgeous, and the recipes are well laid out. My current favourite is Umami Sauce 2.0, since I’ve been looking for a tasty alternative to soy sauce on my veggies. A close second is the Blueberry Chia Pie, not only delicious, but visually stunning!

    If you’re looking to dive deeper into whole-food, plant-based cooking or simply expand your WFPB cookbook collection, I highly recommend this one.

  • Apples Protect Against Stroke and Feed Your Gut—How to Get the Most

    Apples Protect Against Stroke and Feed Your Gut—How to Get the Most

    This is a great article highlighting the many health benefits of apples. They help protect against stroke, feed beneficial gut bacteria, and lower the risk of type 2 diabetes, just a few more reasons to enjoy this seasonal classic. With apple season in full swing, it’s the perfect time to bite into their crisp sweetness or add them to your favourite fall recipes.

    Among other things, this article also includes some fun facts like how apples float in water because they’re made up of about 25% air, and that the only apple native to North America is the crabapple, which may be tart raw but turns delicious in jams, jellies, and cider.

    So go ahead, enjoy an apple (or two) a day. Your body will thank you!

  • Stop blaming yourself for your expanding waistline. The food supply is working against you, expert says

    Stop blaming yourself for your expanding waistline. The food supply is working against you, expert says

    If you’ve ever blamed yourself for overeating or are struggling with weight, you’re not alone. But according to nutrition scientist Dr. Kevin Hall, the problem isn’t personal weakness, it’s the food environment we all live in.

    Hall, who was a leading researcher at the National Institutes of Health until April when he retired after denouncing censorship of his research, has run some of the most rigorous clinical trials in nutrition science. His studies found that when people were given ultraprocessed foods, the packaged, engineered products that now make up more than half of the average American diet,  they ate hundreds to over a thousand extra calories per day compared to when they ate meals made from whole foods.

    Why? These foods are designed to be both energy-dense (lots of calories in a small portion) and hyperpalatable (that irresistible mix of sugar, salt, and fat that keeps you coming back for more). In other words: it’s not about willpower. These foods override the body’s natural hunger and fullness signals in ways we’re only beginning to understand.

    A few decades ago, “junk food” was an occasional indulgence,  like a slice of Grandma’s pie. Today, highly processed treats are cheap, available everywhere, and heavily marketed, even to kids. That constant exposure makes it almost impossible to avoid overeating.

    Hall stresses that some ultraprocessed foods can still support a healthier diet, think premade sauces, frozen vegetables, or ready-to-eat meals lower in added sugar, salt, and saturated fat. The key is to use these convenient foods to help build meals centered on whole grains, vegetables, fruits, and legumes.

    The bottom line? Overeating isn’t a personal failing, it’s a predictable response to a food environment designed to push us toward cheap, calorie-dense, addictive foods. While individuals can make strategic choices, real change will require reshaping the food system so that nourishing options are the easy, affordable default.

  • Cinnamon Bun Filling

    Cinnamon Bun Filling

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    Cinnamon Bun Filling

    Made these beauties today, and I couldn’t be more excited! They’re WFPB and gluten-free. The dough is a buckwheat–sorghum sourdough base, and the filling is a cozy mix of apples, mulberries, and a touch of maple syrup. I also added a thin layer of almond butter on the rolled out dough before spreading on the apple-cinnamon mixture, it makes the buns extra gooey and satisfying.
    I’ve been working toward a tasty GF, WFPB cinnamon bun for years, and this recipe finally delivers. The best part? This filling will work beautifully with any cinnamon bun dough you like, not just sourdough or GF.

    Ingredients

    • 2 cups peeled, finely chopped apples
    • ¼ cup dried mulberries
    • 2 tablespoons maple syrup
    • 3 tablespoons water
    • 1 tablespoon arrowroot flour
    • 2 teaspoons ground cinnamon I used 1 tsp of cassia, 1 tsp Ceylon
    • 3 tablespoon almond butter

    Instructions

    • In a medium saucepan combine the apples, mulberries, maple syrup, and 2 tablespoons of the water. Bring to a boil, reduce heat, cover and cook for about 5 minutes, stirring occasionally, until the apples are softened and beginning to break down.
    • Remove the lid and stir in the arrowroot flour, cinnamon, and 1 tablespoon of water. Cook and stir for 1 minute more, until slightly thickened. Remove from heat and let cool slightly.
    • To assemble the buns, spread the almond butter evenly over the rolled out dough. Spoon the cooled apple mixture on top and spread evenly. Roll up dough, let rise and bake as directed.
    • (Optional: About 5 minutes before the buns are finished baking, remove them from the oven and brush with an additional 1 tablespoon of maple syrup. Return to the oven to set the glaze.)

    Notes

    Apple texture: After about 5 minutes of cooking, the apples should be soft and beginning to break down. If you prefer chunkier filling, reduce the cooking time slightly.
    Mulberry swap: Dried mulberries add natural sweetness and a caramel-like flavour, but raisins, currants, or chopped dates also work well.
    Nut-free option: If you’d like to keep this recipe nut-free, swap the almond butter for sunflower seed butter or simply skip this step.
    Sweetness level: The filling is lightly sweetened. For a sweeter bun, add an extra tablespoon of maple syrup or a handful of chopped dates.
    Make-ahead tip: The apple filling can be made 1–2 days in advance and stored in the fridge. Bring to room temperature before spreading on dough.