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Mary's Stellar Health Kitchen

How to use slippery elm powder for acid reflux

24/11/2019

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Slippery elm powder is a nutritious food that will gently soothe an irritated, acid stomach. It forms a lovely protective barrier along the lining of the gut, repairing the mucous membranes and reducing the risk of further irritation and inflammation.  

It's quickly soothing to any inflammation of the stomach such as:
  • Gastritis
  • Ulceration
  • Heartburn
  • Acid reflux
  • Hiatus hernia.
Great news for any issues with acidity! 
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It can also be soothing to inflammation further down in the bowel such as:
  • Colitis
  • Diverticulitis
  • Chronic bladder inflammation or irritation

What does slippery elm taste like?

Slippery elm is not to everyone’s taste, (at first anyway) so a great way to make it taste better is to add it to smoothies or transform it into a hot frothy drink.

Two ways to create great tasting slippery elm:
  1. For speed add it to a glass of water, beat it rapidly with a fork (it will remain a little lumpy) and down it in one. 
  2. Blend it into your favourite smoothie. I've put my favourite slippery elm recipe below which makes it a lovely soothing and creamy drink. I’ve included anti-inflammatory herbs like cinnamon and nutmeg as these will help sweeten the drink without the need for sugar, which can irritate the gut. And some vanilla extract for the same reason! So many delicious ways to add flavour and sweetness to slippery elm without overloading on sugar and calories. ​

When to take slippery elm?
It's best taken about 20-minutes before a meal, 2-3 times per day.
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Recipe for a great tasting slippery elm smoothie!

If you struggle with the taste of slippery elm you'll love this deliciously smooth shake. It can even be warmed up and consumed as a healthy hot drink instead of your usual cafe latte! (best avoided if experiencing acid reflux or heartburn).

Ingredients

  • 1 cup of oat milk (250ml) (I use Oatly)
  • ½ a large or 1 small ripe banana
  • 1 tbsp. Slippery Elm Powder
  • 1/4 tsp. cinnamon  
  • 1/4 teaspoon vanilla extract
  • A tiny pinch of nutmeg



Simply blend
all the ingredients in a blender until smooth and pour into your favourite glass. 

If you prefer a hot drink, gently heat the blended mixture in a saucepan and pour into your favourite mug. Add extra frothiness with a handheld milk frother, delicious! 
If after trying this, you still really struggle with the flavour of slippery elm, it is available in capsule form. However, capsules are often far too small to have any great bearing on symptoms so I recommend using slippery elm powder if possible.
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Where can I buy slippery elm?

​Slippery elm is relatively cheap and available in good independent health food stores. Look out for an organic one if possible. ​You can also get in touch with me here and I can put together a tailored supplement plan for you.

​Don't forget to share my blog post on acid reflux with anyone who may be struggling. It's a common problem but it's not normal and there's lots we can do to help!
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Chicken Chermoulla (and chickpea salad)

16/5/2014

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What you'll need
  • Make a marinade for the chicken using the same salad dressing ingredients as this chickpea chermoulla salad
  • A handful of chopped coriander and chopped parsley
  • 4 organic (if possible) chicken breasts or a 8 thighs

Mix the ingredients for the dressing together along with the chopped herbs.

Add the chicken to the marinade. Turn to coat the chicken.

Cook the chicken in batches on a heated grill until cooked through.

Serve the chicken sliced ontop of the chickpea salad and drizzle with lemon juice. Yummy, right?

If I'm feeling extra hungry or if I've run out of chicken, the salad tastes great on top of some hummus on an oatcake.

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Apple, Ginger and Coconut Muffins

24/3/2014

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These muffins are wheat free, dairy free, gluten free and nut free (if you omit the almond flour).

What you’ll need:

60g almond flour (or ground almonds)
120g coconut flour*
5 eggs
2 small apples
1.5 teaspoons ground ginger
About an inch chunk of fresh ginger chopped (or to taste)
100ml coconut oil
4 teaspoons of honey
*I’ve tried it with 180g of coconut flour instead of adding almond flour before for a more “coconutty” flavour and texture. Both options worked well. This would also make it nut free.

Method

Melt the coconut oil in a pan. Transfer to a bowl. Stir in the honey. Add the ground ginger. Beat the eggs and combine in a bowl or food processor.

Sieve in the flour (make sure you sieve as the coconut flour clumps really easily). Chop the apple and fresh ginger and mix this in. The consistency becomes dough like. Works best to just mix the apple and ginger in with a spoon or by hand, then use your hands to form into small muffin shapes.

Line a muffin tin with paper cups.  Bake in the oven at 160 degrees C for 40-45 minutes until muffins are set and a knife inserted in the middle comes out clean. Let cool, et voila!

Enjoyed best with your favourite cuppa :)

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Mary Cotter, Registered Nutritional Therapist, mBANT, CNHC
Clinic appointments are online by Zoom video.
​Limited face-to-face appointments at EH1 Therapies, 28 Forth Street, Edinburgh EH1 3LH.  
Email: marycotter@stellarhealth.co.uk Telephone: 07756118639


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  • Home
  • About Mary
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