Roasted Sweet Potato Pomegranate and Pecan Salad
For many of you, we have investigated your gut microbiome and we have identified that your level of Indolepropionic acid (IPA) is low.
IPA is one of the strongest antioxidants in the body and is made by your beneficial gut bacteria. It is an important marker for maintaining and strengthening the tight cellular junctions of the intestinal lining , strengthening the protection to pathogens entering via the intestinal wall and reducing systemic and intestinal inflammation.
Ellagic Acid has a prebiotic function and supports the production of IPA.
In promising studies, ellagic acid has been proposed as a useful therapeutic and potent neuroprotective agent with potential to reduce beta amyloid formation associated with Alzheimer’s disease as well as lower risk factors for Type 2 diabetes.
Pomegranates are excellent sources of ellagitannins and ellagic acid.
These beauties were on offer at my local organic market this morning and are just coming into season in Sydney, Australia.
A great way to increase your intake of ellagic acid is through a diet rich in particular fruits and nuts. Aim to have one serve of ellagic acid rich foods per day.
This easy recipe is rich in ellagic, is yummy, and can help promote health.
Recommended for:
Systemic inflammation
Intestinal inflammation
Intestinal barrier
Ingredients:
To serve 4-6 as a side dish.
600 g Sweet potato (approx.. 2 medium size)
2 tablespoons olive oil
1 teaspoon ground cinnamon
Salt and pepper to taste
100g spinach or leafy greens
¾ cup pecans
½ red onion finely diced
½ cup feta or blue cheese diced or crumbled
½ cup seeds of fresh pomegranate
1 tablespoon fresh mint, hand shredded
1 teaspoon olive oil
Method:
1. Preheat oven to 220 C
2. Wash sweet potato and cut into large wedges
3. Toss sweet potato in olive oil and coat in cinnamon
4. Place on a baking tray, season with salt and pepper, then bake in oven for 20 mins
5. In a large bowel add greens, cooked sweet potato, red onion, pecans, pomegranate and top with crumbled cheese and mint.
6. Drizzle with olive oil (Balsamic also optional) and toss to mix.
Other Tips for incorporating ellagic acid foods into your diet
Enjoy fresh or frozen raspberries, blackberries and strawberries as a standalone snack or incorporate them into smoothies, salads, and desserts.
Enjoy walnuts and pecans on their own or add them to your yogurt, cereals, salads or trail mixes.
Roasted chestnuts work well added to stews, soups, pasta and rice.
Pomegranate arils (seeds) make a colourful and juicy addition to salads, middle eastern dishes, yoghurt and desserts.
Make sure pomegranate juice is from concentrate as homemade and non-concentrated pomegranate juice contains very little ellagic acid.
If you find the concentrated pomegranate juice too strong , I like to spritz it with sparking mineral and a dash of lemon.
Green Tea is also a rich source however always be sure to use organic leaf tea to ensure any pesticide residue is not consumed.
Add freeze-dried Kakadu plum to smoothies and juices for a refreshing tangy flavour burst. It also pairs well with root vegetables (pumpkin, sweet potato, beetroot, carrot, parsnip) in soups and curries.
References
1. Vich Vila, A. Imhann, F. Jankipersadsing, S.A, Gurry, T., Mujadic, Z. Gut microbiota composition and functional changes in inflammatory bowel disease and irritable bowel syndrome. Science Translational Medicine, 10 (472)(2018). Doi:10. 1126/ scitranslmed.aap8914
2. He, Q., Gao, Y, Jie, Z. Yu, X. Laursen, J.M. Two distinct metacommunities characterize the gut microbiota in Crohn’s disease patients. 3. Singh, R. K. et al. Influence of diet on the gut microbiome and implications for human health. J. Transl. Med. 15, 73 (2017).
3. Xiao Yang et al. Tea is a significant dietary source of Ellagitannins and Ellagic Acid. Journal of Agricultural Food Chemicals, 2019
4. Aida Zarfeshany, Sedigheh Asgary. Potent health effects of Pomegranate. Advanced Biomed research, 2014; 3: 100.