get your digestive system into mint condition
Posted by Andrea Nakayama
I scream, you scream, we all scream for ice cream.
My 18-year-old son, Gilbert, has sworn off most sweets, but every so often he can’t resist his all time favorite…
If asked to name his favorite sweet treat — cookies, cake, or ice cream — the answer would come up ice cream every single time.
When I traveled out of town several summers ago, and left him to ride his bicycle to camp each day, he took the pocket money I gave him and stopped at the gluten-free, vegan food cart for a scoop in a gluten-free waffle cone every single day on his afternoon travels back to the friend’s house where he was staying while I was away.
Summertime teenage freedom and a daily scoop of ice cream!
There’s really nothing that can beat that…
Nothing, of course, except for a digestive system that’s running in tip-top, MINT condition, allowing you to enjoy your food and elevate your mood.
Food as unlikely as ice cream. (One of the first foods ever to give me some major digestive distress, and on my honeymoon, no less!)
If you’ve been with me through the past month or so, you know that I’ve made our summertime communications all about loving our guts with some digestive superfoods near and dear to my core. I’ve been sharing ideas, ingredients and recipes that not only enliven your seasonal menu, but also support the organ system that so often begs for our attention.
Did you know that in Chinese medicine summer is the month of the small intestine? It’s the perfect time to bring in some special foods that do double-duty to nourish your insides while tickling your taste buds.
And, yeah, it’s also a good time for ice cream!
Can you guess where we’re going with this?
Today’s summer lovin’ ingredient might be growing in your garden:
We’re not talking toothpaste or sugar-laced candy canes today. The mint I have in mind is the fresh herb that grows like gang-busters in the warm summer months.
There are about 25 different species of mint. Peppermint in particular is a natural hybrid between Mentha aquatica (water mint) and Mentha spicata (spearmint).
But you don’t have to stick to just plain peppermint; you can often find fun varieties like orange, lavender, ginger, pineapple, and yes, even chocolate mint (rest assured, these are actual varieties of plants, not fake flavorings!)
Whatever you choose, peppermint packs a poignant digestive punch.
When it comes to gut lovin’, peppermint is best known for helping relieve symptoms of IBS (irritable bowel syndrome) including pain, cramps and spasms. Multiple clinical trials have studied this mighty herb as it relates to digestive distress and it appears that peppermint’s power lies in its ability to activate an anti-pain channel in the colon called TRPM8.
Trials generally use enteric-coated peppermint capsules, but about 1/4 cup of fresh peppermint leaves delivers a similar amount to a typical capsule if you prefer to be playful with food instead of supplements. (We’ll get really playful today with a peppermint-inspired ice cream below!)
When I consider digestive distress, I often like to start at the “top” and it’s the place peppermint shines…
Just the smell of mint activates the salivary glands in your mouth and the secretion of digestive enzymes, helping to facilitate metabolism. It’s why you’ll often see mint included in appetizers or as palate cleansers at a fancy restaurant.
Traditional cultures use peppermint to help relieve nausea due to motion sickness or other stomach unease. Keep peppermint tea in your pantry or take along sugar-free (xylitol sweetened) peppermint gum when you might be in motion. Pair it with ginger for an extra herbal punch.
And we can’t forget that peppermint helps freshen your breath. While that might not help with digestion directly, it’s sure to help keep your mouth (and those around you) happy!
One thing to consider when it comes to digestion and peppermint: Some studies show that it can relax the LES (lower esophageal sphincter). That’s the valve between your stomach and esophagus, which can be a contributing factor to heartburn.If you suffer from heartburn, be cautious with peppermint. That’s not to say that it’s not right for you but you’ll want to bring peppermint in slowly to see how your body responds to it.
go beyond your gum: get playful with peppermint
- make peppermint tea by muddling fresh herbs and steeping in hot water or purchase peppermint tea bags
- add a handful of fresh peppermint to your smoothie (it complements just about any fruit)
- chop fresh peppermint and add it to roasted veggies, green salads, fresh fruit, dressings and soups
- add a drop of peppermint essential oil (therapeutic grade) to your water or tea
- grow your own; it’s especially happy outside during the warm summer months but it can thrive inside on a sunny windowsill all winter long.
Peppermint Nib Ice Cream
If the warm summer days leave you craving ice cream, you’re not alone! When we were thinking about how to incorporate peppermint into a playful recipe, I said… ice cream please!
You need an ice cream maker to churn your own creamy concoctions but it’s a kitchen appliance that I find fun to have around, and, if you’re without one, I’ve got a workaround for you too! (Nobody should be without this yummy treat.)
Making ice cream, even with dietary restrictions, is quite easy and every time I treat guests or my kiddo to homemade ice cream, they always ask for a second scoop.
- 2 cans full-fat, organic coconut milk (Native Forest, Arroy-D or Natural Value)
- 1/2 cup fresh mint leaves
- 1/4 teaspoon organic peppermint extract
- 1 teaspoon gelatin powder
- 1 cup raw spinach (yes, spinach!)
- pinch of sea salt
- 6-10 drops liquid stevia or to taste
- 1/3 cup raw cocoa nibs
Freeze ice cream maker bowl over night or follow the instructions for your machine.
blanch your mint leaves
Pour a kettle of boiling water over the fresh mint leaves and immediately submerge into a bowl of ice water.
make your ice cream base
Add all ingredients, except cacao nibs, into a blender and blend until smooth (including blanched mint leaves.) Optional, strain mixture to remove any remaining fibers from the mint or spinach if desired. Taste it and add stevia to your desired sweetness.
Pour the mixture into your prepared (frozen) ice cream maker bowl and follow your machine instructions. During the last minute or so, add the cocoa nibs and churn until the nibs are well combined.
Enjoy right away. Because this ice cream is free of artificial stabilizers, it’s best to eat it as soon as it finishes churning (which I’m sure you’ll be happy to do!). Freezing usually results in rock hard ice cream.
Are you without an ice cream maker?
Don’t fret. Follow the instructions and pour the blended mixture into ice pop molds for Peppermint Nib Ice Cream Pops.
Kitchen Tip: Double or triple the recipe and keep liquid base in the fridge (up to a week). Any time you want ice cream, you will already have the base ready to go!
Don’t go anywhere before adding this to your ‘To-Do’ List!:
Pick up some peppermint at your local Farmer’s Market (or grow your own) and churn up some gut lovin’ ice cream soon.
You’ll be one step closer to a digestive system that’s in mint condition.
And if you come up with any creative ice cream flavors or have any special minty recipes you’d like to share with me and our community, hop on over to the FxNA Facebook Page. Let the inspiration roll.
And then… let’s all scream for ice cream!
EXPERIENCE A FREE TRAINING SERIES WITH ANDREA NAKAYAMA TO HELP YOU
Begin practicing functionally today!
MORE TO EXPLORE
You Might Also Like
Crohn’s Through a Functional Lens
Crohn’s Disease is classified as autoimmune. As you know, autoimmunity is a condition in which the body produces an immune response against its own tissue constituents. Before we talk more about Crohn’s, let’s put autoimmunity into a bit more context so you and I can both grasp how profoundly this is impacting not just our […]Read More
Functional Nutrition in Practice
In a recent discussion with some Full Body Systems graduates, I asked them to describe what nutrition means to them. Some answers identified the bioindividual approach to care that I teach in Full Body Systems—to go slow and meet patients where they are with their needs for dietary change. And some others discussed nutrients directly—like […]Read More
The Chemistry of Coffee
Although caffeine is found in over 100 plants worldwide, its effects are most potent in coffee. This potency stems from coffee’s high concentration of two other stimulants–theophylline and theobromine. Like caffeine, these two other stimulants are classified as alkaloid compounds that naturally occur in both plants and animals. Coffee is primarily consumed for its mood […]Read More
How to Discuss Essential Fats
When it comes to nutrition, we know that one size does not fit all. Your keto diet may wreak havoc on your partner’s body, and their vegan diet may lead to depletions for their sister. It’s just the truth about nutrition… different bodies have different needs for myriad reasons. But what about food itself? Are […]Read More