Cherry Tahini Thumbprint Cookies
Have you ever noticed that when you get in the habit of eating dessert, you want it all the time?
There is a really simple explanation for this phenomenon: your gut microbiome.
So much of our food cravings are actually just your gut microbiome.
Food Cravings x Gut Health
The gut microbiome, composed of trillions of microorganisms residing in our intestines, plays a significant role in regulating various bodily functions, including food cravings. These microbes can influence cravings through several mechanisms:
Neurotransmitter Production: Certain gut bacteria can produce neurotransmitters such as serotonin and dopamine, which are associated with mood and reward. These chemicals can affect our desire for specific foods.
Short-Chain Fatty Acids (SCFAs): Gut bacteria ferment dietary fiber to produce SCFAs, which can influence hunger and satiety signals by interacting with receptors in the gut and brain.
Hormonal Regulation: The gut microbiome impacts the production and regulation of hormones such as ghrelin (hunger hormone) and leptin (satiety hormone), which directly affect food intake and cravings.
Gut-Brain Axis: The vagus nerve serves as a communication pathway between the gut and the brain, allowing gut bacteria to send signals that influence our food preferences and cravings.
Consuming high amounts of sugar can negatively affect the gut microbiota in several ways:
Microbial Imbalance: High sugar intake can lead to an overgrowth of harmful bacteria and yeast, such as Candida, while reducing beneficial bacteria like Lactobacillus and Bifidobacterium. This imbalance, known as dysbiosis, can cause various digestive and metabolic issues.
Inflammation: Excessive sugar consumption can promote inflammation in the gut, disrupting the gut barrier and leading to leaky gut syndrome, where toxins and partially digested food particles enter the bloodstream.
Reduced Diversity: Diets high in sugar and low in fiber can reduce microbial diversity, which is essential for a healthy and resilient gut microbiome.
The dysbiosis caused by high sugar intake can create a vicious cycle of cravings. Harmful bacteria and yeast that thrive on sugar can send signals to the brain, increasing cravings for sugary foods to sustain their growth. This can lead to a continuous cycle of sugar consumption and further microbiome disruption.
Sugar x Your Microbiome
When you consume refined sugar, it primarily feeds certain types of bacteria and yeast in the gut that thrive on simple sugars. This can lead to an imbalance in the gut microbiome, favoring the growth of less beneficial or even harmful microorganisms. Here's a breakdown of the specific microbiota that flourish with high refined sugar intake:
1. Pathogenic Bacteria
Types:
Clostridium difficile: Often associated with infections and colitis.
Escherichia coli (E. coli): Some strains can be harmful and cause gastrointestinal distress.
Impact: These bacteria can proliferate when simple sugars are abundant, leading to dysbiosis, where harmful bacteria outnumber beneficial ones, causing inflammation and digestive issues.
2. Yeasts and Fungi
Types:
Candida albicans: A yeast that can overgrow and lead to infections such as oral thrush, yeast infections, and systemic candidiasis.
Impact: Candida thrives on sugars and can outcompete beneficial bacteria when sugar intake is high. This overgrowth can lead to various health issues, including digestive discomfort, fatigue, and skin problems.
3. Reduced Beneficial Bacteria
Types:
Lactobacillus: Important for producing lactic acid and maintaining gut health.
Bifidobacterium: Crucial for breaking down dietary fiber and producing beneficial short-chain fatty acids (SCFAs).
Impact: High sugar diets can reduce populations of these beneficial bacteria. These microbes are essential for maintaining a balanced microbiome and supporting the immune system. A decline in their numbers can contribute to digestive issues and weakened immunity.
Mechanism of Impact
Fermentation and Gas Production: Harmful bacteria and yeast ferment sugars, producing gas and causing bloating, discomfort, and changes in bowel habits.
Inflammation: The by-products of sugar fermentation can trigger inflammatory responses in the gut, damaging the gut lining and leading to conditions like leaky gut syndrome.
Cravings: Dysbiosis can influence cravings, as harmful bacteria and yeast may send signals to the brain, encouraging the host to consume more sugar, perpetuating the cycle of imbalance and craving.
My Desserts
As you may have noticed, all of my desserts use medjool dates, or other whole fruits, as a sweetener instead of sugar.
Replacing refined sugar with Medjool dates can have several positive effects on the gut microbiome and overall health:
Rich in Fiber: Medjool dates are high in dietary fiber, which supports the growth of beneficial gut bacteria and aids in digestion. Fiber is fermented by gut bacteria to produce SCFAs, which have anti-inflammatory properties and support gut health.
Natural Sugars: The natural sugars in dates are released more slowly into the bloodstream compared to refined sugars, preventing spikes in blood sugar levels and reducing the risk of dysbiosis.
Nutrient-Dense: Dates contain essential vitamins and minerals, such as potassium, magnesium, and vitamin B6, which support overall health and provide additional nutrients that refined sugars lack.
Polyphenols: Dates are rich in polyphenols, which have antioxidant properties that can protect the gut lining and reduce inflammation.
By substituting Medjool dates for refined sugar, the gut microbiome can regain balance, promoting the growth of beneficial bacteria. This can reduce cravings for sugary foods, improve digestion, and support a healthier gut-brain axis, ultimately leading to better overall health and well-being
This Dish
fully raw cinnamon “cookies” with a cherry-tahini cream filling. topped with cornflowers and pansies.
The Benefits
I designed these cookies to support your gut health, regularity, nervous system, and mood. specifically:
Raw rolled oats, cherries, medjool dates, & raw cashews are rich in fiber. Fiber aids digestion by adding bulk to stool and promoting regular bowel movements. This can prevent constipation and maintain a healthy gut microbiome. Fiber also supports a healthy gut, which is closely linked to brain health through the gut-brain axis. A healthy gut can lead to improved mood and cognitive function
Cashews, tahini, & raw rolled oats are rich in magnesium, which is crucial for nerve function and the regulation of neurotransmitters, which transmit messages between the nervous system and the brain. Adequate magnesium levels are associated with reduced symptoms of depression and anxiety, as it plays a role in brain function and mood regulation.
Tahini contains magnesium, zinc, and selenium, which are essential for maintaining a healthy gut lining and supporting the immune function of the gut
Cinnamon & cherries are rich in antioxidants. Antioxidants help reduce inflammation in the gut, supporting a healthy digestive system. Antioxidants protect the nervous system from oxidative stress, which can improve overall brain health and contribute to a better mood.
Cherries, especially tart cherries, are a natural source of melatonin, which helps regulate sleep cycles and improve sleep quality, impacting mood and overall mental health positively
Tahini is rich in healthy fats, particularly omega-3 and omega-6 fatty acids, which help reduce inflammation and support gut health
Raw cashews have healthy fats, which can help lubricate the intestines, facilitating smoother bowel movements. Fats are essential for the formation of myelin sheaths, which protect nerve cells and improve neural communication. Healthy fats also support brain function and the production of mood-regulating hormones.
Natural sugars from dates can act as a prebiotic, feeding beneficial gut bacteria. The natural sugars provide a quick source of energy and can help stabilize blood sugar levels, preventing mood swings associated with blood sugar fluctuations.
Cherries & cinnamon have polyphenols, which can support a healthy gut microbiome by promoting the growth of beneficial bacteria. Polyphenols have also been linked to improved mood and cognitive function, partly due to their anti-inflammatory properties.
The sesame seeds in tahini contain natural enzymes that can aid digestion and reduce bloating
Raw cashews & raw rolled oats have some protein, which aids in the repair and maintenance of intestinal cells. Proteins are made up of amino acids, which are vital for neurotransmitter production and nervous system function. Adequate protein intake supports the production of neurotransmitters like serotonin and dopamine, which regulate mood.
Tahini contains B vitamins, particularly B6 and thiamine, which are crucial for brain function and mood regulation. These vitamins help synthesize neurotransmitters like serotonin, enhancing mood and reducing stress
Raw oats have two types of fiber: primarily beta-glucans, a type of soluble fiber, and some insoluble fiber, although in smaller amounts compared to soluble fiber. Beta-glucan acts as a prebiotic, feeding beneficial gut bacteria. This helps maintain a healthy gut microbiome, which is crucial for overall digestive health. Beta-glucan has been shown to lower LDL (bad) cholesterol levels. It binds to bile acids in the intestine, which are then excreted. The body must use cholesterol to produce more bile acids, thereby reducing the amount of cholesterol in the blood. The gel-like substance formed by beta-glucan slows down the absorption of carbohydrates, leading to a slower and more gradual rise in blood sugar levels. This is particularly beneficial for individuals with diabetes or those looking to manage blood sugar spikes. Insoluble fiber adds bulk to the stool and helps food pass more quickly through the stomach and intestines. This can further help prevent constipation and promote regularity.
The Recipe
Cookie Ingredients:
1 cup rolled oats (see links)
1 cup pitted medjool dates
1 cup soaked raw cashews
1 tablespoon vanilla extract
1 tsp cinnamon powder
Cherry Tahini Cream Filling Ingredients:
1 cup raw cashews, soaked
4 pitted medjool dates
1 10 oz bag frozen pitted cherries, thawed (see links section for more)
1 tbsp vanilla extract
1 heaping tbsp raw tahini
Instructions:
Soak cashews in room temperature water overnight/for 8 hours
Strain & rinse the cashews
Use a food processor to combine all of the cookie ingredients until you get a dough
Refrigerate the dough while we make the filling. It’ll be less sticky & easier to work with if it cools down
Blend all of the filling ingredients together
Refrigerate the filling for now
Use a tablespoon to grab chunks of the dough, and roll them into balls
Use your finger (or the handle of a kitchen utensil) to make a divet into the dough for the filling
Fill the divet with the cherry cream
Store in the fridge OR the freezer. I prefer them out of the freezer
Links from this recipe
I highly recommend buying glyphosate-free oats. I really like this brand
I used frozen cherries bc I was just trying to get rid of them (and because they’re pitted), so I let them thaw. You can use fresh though!
I like Joolies dates
I buy my raw cashews & vanilla extract on thrive markets
I use, love, and highly recommend Artisana RAW tahini for this recipe
For More on the Nervous System & Gut Health
I highly recommend you check out the Blush Academy, where there are digital courses on nervous system regulation, tons of recipes, breathwork sessions, hands on practices, and an upcoming GUT HEALTH course that will be your best friend for living your best, most vibrant, life. You can learn more about the Blush Academy here.
