Gluten-free, a prebiotic and sustainable? Count me in.

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Image by Pexels from Pixabay

The world of alternative flours appears to be expanding each week. From rice, coconut, buckwheat, sorghum to everything in between, there is definitely no shortage of different flours to choose from.

Whether it’s for an individual living with celiac disease who is looking for a gluten-free alternative or a food scientist looking for a shelf-stable ingredient, the differing nutrition profile of these flours can help increase the diversity, and creativity of the foods available to us.

The newest addition to this roster? Enter banana flour, a tropical flour which has notable health…

Hey, It’s Kristen from Not Kale Salad — editor of Mediums’ only evidence-based nutrition publication.

In case you missed it, here are the highlights from this months nutrition articles so far.

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Image from Pixabay.

A Bite Sized Look into our Gut Microbiome

  • Did you know that our gut houses over 100-trillion microbes, and outnumber our human cells 10:1? Scientists often consider our gut microbiome to be so complex that they refer to it as a “microbial organ”.
  • Although our gut microbiome plays a role in immune-defence, there is no food which will boost or optimize our immune-system.

Read the full article here.

5 Myths About Plant-Based Diets

  • Plant-based diets do not necessarily mean vegan or vegetarian…

Why healthy plant-based diets might not be the best for everyone.

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Image by Pexels from Pixabay

I’ve been a frequent visitor to a popular Reddit forum for discussion about all-things plant-based. It’s extremely useful for learning different ingredient substitutions, yummy recipes and other quick tips and tricks for those following a plant-based diet. For example, I recently learned where to source the cheapest nutritional yeast online (win!).

However, some discussion that crosses these forums is concerning from a nutritional standpoint. For example, one user recommended that a diet comprised of potatoes, legumes and bread would be sufficient to meet protein needs. Another suggested to purchase…

Going beyond yogurt — how what we eat everyday may have a greater impact on our gut microbiome.

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Our gut microbiome is influenced by many things — not just yogurt or probiotics (Photo by me).

Who would have thought that 2020 would be the year where a teeny, tiny, invisible microorganism would take the world by storm? While a certain virus is threatening health infrastructure and populations at a global level, other invisible colonies are working hard to keep our environment, health and wellbeing in balance.

Microorganisms exist in a world where there is power in their numbers. For example, microorganisms existing in our own body outweigh our own human cells 10:1, over 100 trillion bacteria reside…

Translating official recommendations to keep us safe, healthy & sane

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Image by StockSnap from Pixabay.

A video has recently been circulating on YouTube. It has over 16-million views in only 4 days, and shows a well-meaning doctor provide tips and advice on how to safely unpack groceries during the pandemic using an “aseptic technique”.

Other suggestions circulating on social media have suggested people leave their groceries outside for 3 days, avoid takeout food at all costs and wear masks while grocery shopping — all with the noble intent of reducing the risk of contracting the sweeping respiratory disease, COVID-19, when handling foods and groceries.


From coconut oil & omega-3s, to the ketogenic diet and beyond.

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Back in 2000, recommendations were to eat only 1 egg per day. Now there are none. (Photo by me).

It’s early 2002. You’re strolling through the yogurt aisle at your local grocery store supermarket. Between switching songs on your iPod Nano and chatting on your new Motorola cell-phone, you are haphazardly comparing labels between yogurts. Instantaneously, you toss the one with the “fat-free” label into your cart. Because the fat we eat is that fat we wear, right?

Fast-forward eighteen years later to 2020, and we find people with exact opposite attitude’s when it comes to fat. Fat is everywhere, and is regarded by some as the macronutrient…

From marketing, to food and nutritional science, this popular dairy-free alternative succeeds beyond taste.

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Photo from

The first time I heard about oat milk was back in December 2017. I was walking down a boulevard in Santa Monica, California on a warm December evening when I stepped into a very cali-hipster coffee shop. As per usual, I ordered coffee with soy milk.

“Unfortunately, we don’t carry soy milk” the barista says amongst the whirr of coffee grounds in the espresso machine “but we just started carrying another dairy-free alternative. It’s called oat milk, do you want to try it?”

He didn’t even…

Your go-to high-protein vegan and vegetarian meal ideas.

Plant based, or primarily vegan or vegetarian diets are rapidly becoming more mainstream — and righteously so. If you haven’t heard already, a diet rich in vegetables, fruits, whole grains and plant-proteins is associated with numerous health benefits.

A recent systematic review on plant-based eating showed that these dietary patterns compared to an omnivore diet reduce body weight, regulate blood glucose and HbA1C and lower cholesterol and lipid levels — risk factors for cancer and heart disease.

Help is the greatest gift you can give yourself, and you deserve to be well.

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Photo by Donna Jiang, from

“24 hours in the day

I think to myself.

“If I get 8 hours of sleep, that means I’m still left with 16 free hours of the day.”

I scratch “Physics, Calculus — 4 hours” into my packed agenda.

1 hour — gym” is inked into another cramped corner at 4pm.

With slight hesitation, I scribble “1 hour — meal prep” after gym and before studying.

I take a look at the blurred, tiny lines graffitiing my agenda — satisfied, and thinking of the remaining…

A low-carb ketogenic diet may benefit runners, but why not weight-lifters?

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Refuelling with protein, carbohydrate and fluids is crucial after exercise, but it doesn’t have to be complicated (Photo by me.)

“Nutrition can make a good athlete great, and a great athlete good.”

Nutritional supplements to enhance athletic performance have been used as early as 400–500 B.C, where athletes and warriors are thought to have ate foods such as deer liver and lion heart to improve strength and bravery.

Nowadays, our greater scientific understanding of physiology and metabolism has allowed us to produce a global sports nutrition market valued at over 50 billion dollars USD. …

Kristen Eleanor

B.Sc Nutritional Sciences, Dietetics Major Twitter:@not_kalesalad

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