BENCHMARK RECIPES: Jerk Protein Patties

We sat down with certified nutritionist Denise DesBarres to discuss how she integrates more protein into her diet, with non-traditional recipes. 

As a single mom, Denise has always strived to make healthy, delicious foods that add as much nutrients possible for herself and her daughter.  The below is an extremely versatile dish, perfect for breakfast lunch or dinner, and can be combined with salad, chopped veggies, mashed cauliflower or a side of cooked greens. Check out the recipe below and enjoy!

“I try to have a few of these prepped in the freezer for those days when time is limited. - Denise Desbarres
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Ingredients

• 1 lb. Ground (OPTION: Chicken, Beef, Veal, Turkey or Tempeh)

• 1/2 Cups Chopped Onion

• 3 Garlic Cloves

• 1 Cup Chopped Spinach

• 1 Cup Chopped Mushrooms

• 1/4 Cup Gluten Free Bread Crumbs

• 1/4 Cup Hemp Seeds

• 1/4 Cup Nutritional Yeast

• 1 TSP Jerk Sauce or Jerk Seasoning

• 1 TSP Your Preference of Seasoning

• Pinch of Salt/Pepper to taste

Cooking Instructions:

• Preheat oven to 350. 

• Finely chop all vegetables and herbs, then place in a bowl with ground protein you've selected.

• Mix well, then form into patties. Place on a lightly greased pan or muffin tin.

• Cook for 20 mins, flipping over after 10 minutes. 

• Serve over a bed of greens and top with Garlic Mayo, Sauerkraut or Kimchi.

What are PSYCHOBIOTICS?

Most people have heard of healthy probiotics, but what exactly are psychobiotics? This group of probiotics are those that affect the central nervous system (CNS), related functions and behaviours mediated by the gut-brain-axis - in other words, your gut health.

In the past five years, some psychobiotic strains were reported to inhibit inflammation and decrease cortisol levels, resulting in an amelioration of anxiety and depression symptoms.

In Figure below, you can view what's called a psychobiotic pyramid, which conveys how to get the proper proportions of good mood food, including probiotics. The main message of this graphic is that by far the biggest psychobiotic contributor to your diet should be leafy greens and vegetables. Fruits, nuts and berries are important, as are fish and fermented foods. But also consider probiotic supplements an important, but a relatively small player in the mix of what you eat for gut health and good mood. So much to talk about when it comes to microbiome, gut-brain health and performance - Probiotics are actually seen as a performance enhancement because if stimulates immune function, etc.

Adjusting your menu to include psychobiotic options in your daily routine is an step toward gut health and, with it, a better mood.  Though, nothing is an instant fix. Your microbiota changes constantly, and the mood changes that can come with them, take time. A lot of variables are involved with psychobiotic balance, including diet, exercise, genetics, immunity and hormones. It's an exquisitely complex system, and your success will depend on keeping all of these factors in top shape.  The odds are good that you will start to feel better after just two weeks of this healthy, anti-inflammatory diet. For good measure, you may even lower your blood pressure and lose weight. Reshape your habits in these directions, and you will be doing yourself—and the microbes inside you—a service. Is there a direct correlation on psychobiotic consumption and performance living (athletic, mood, etc.)?

A healthy diet consists of vegetables, fruit, fish, high-fiber grains, nuts, eggs and quality vegetable oil. Want to learn more? You can read “The Psychobiotic Revolution” by Scott C. Anderson. - https://www.amazon.ca/Psychobiotic-Revolution-Science-Gut-Brain-Connection/dp/142621846X/