Eczema care

How we care for eczema and reduced flare ups.

The opinions expressed in this article are my own. I am not a licensed health care provider so please check with your doctor or dermatologist before following any suggestions posted on this site. 

After discovering my son was suffering from some pretty bad eczema I did a lot of 20150918_160555-COLLAGEresearch as to not only how to care for eczema but also why he was experiencing such skin issues at such a young age. My son was 3 when we got diagnosed but we noticed his ‘rash’ when he was only 6 months old (see our story for more details).

Below I summarize some of the research and give some suggestions as to what  worked for us with Jaden.  We spoke with 5 different dermatologist, 2 allergists and many doctors in addition to the countless hours I spent reading and researching eczema. All of this resulted in the same basic conclusions. I am in no way suggesting that this will cure your eczema but this is what has helped us manage and significantly reduce my sons flare ups.

But first here is an overall take home and game plan for what worked for us, for those of you lazies that don’t want to read the entire blog 😉

OUTLINE of what I found:

1. Clean up skin care products
-use natural soaps and lotions like dr. bronners and coconut oil
2. LOTS of water and hydrating fruits and veggies
3. Replenish a good Omega 6/3 ratio and increase healthy fats
-no processed oils, stick to healthy naturally occurring fats in seeds, nuts, fruits and vegetables.
4. Identify any food intolerances or allergies and clean up diet
-Stick to a whole food diet and eliminate processed foods
-Remove top allergens for at least a few months
-Ask for an IgE and IgA blood test

5. Look into the health of your gut flora and introduce fermented food or probiotics.
-Pay attention to how you respond.

Ok so now onto the research.. this is just a small summary of some of what I read. I am my no means an expert on eczema, just a mama armed with some research skills and motivated to help heal her son.

1. Skin irritants: So the first thing we did was to stop using anything irritating on the skin. We cut out any strong soap and lotion including laundry detergent.
SUGGESTION: We began using Aveeno eczema body wash and coconut oil as lotion (it is the cleanest lotion you can use). We eventually moved on to more natural forms of soaps like Dr. Bronners and Truely organic. But to start we wanted to use the doctor recommended soap to see how my son’s skin would respond. We looked for products that had minimal ingredients. Olive oil soap or anything along those lines are good.

2. Hydration: For many eczema sufferers hydrating the skin can cause big flare ups. For my son this was not the case so we tried to keep his skin moist. However what I truely mean by hydrate is to DRINK lots of water to keep your skin hydrated from the inside and help your body flush out any toxins.
SUGGESTION: The best way to hydrate the skin is to guessed it, drink lots and lots of water. Because my son’s skin did well with hydration we also applied coconut oil 3 times a day to his entire body.  In addition we made him eat 1 spoon full of coconut oil a day (I know the oil free community will freak right out but there has been a lot of research on eczema and fats, more on that below).

3. Eczema and fat intake: There has been a  lot of research out about the link between fat and dermatitis (eczema). Many researchers concluded that children who are on the traditional western diet are not getting the beneficial fats needed to maintain good gut and skin health. They suggest cutting out all processed foods including processed oils (no margarine or vegetable oil). Researchers shown that many eczema suffers have a essential fatty acid (EFA) deficiency (particularly in omega 6) or a breakdown in their ability to metabolize it (a good review here).They suggest getting more beneficial fats, (like chia, hemp, avocado…) into the diet to help alleviate symptoms and correct the deficiency. This is what we found helpful with Jaden.
SUGGESTIONStick to a whole food diet and substitute processed oils such as vegetable oil and margarine with either olive oil or coconut oil. We had our son eating 1 tsp of coconut oil for the first few months then switch to unprocessed oils from plants. These healthy unprocessed fats came from eating chai seeds, hemp seeds, seeds in general, nuts, and avocado. (the researchers suggest fish but thats a personal choice). Chia and hemp seed go really well in your morning oatmeal!

4. Eczema, food allergies and GI health: Researchers have also found that people with eczema may have a permeable gut. Eczema sufferers have been shown to have an intestinal mucosal defect ( they have an increase in their absorption of large molecules, but not small ones). According to these researchers, this finding (increased absorption of larger molecules) is consistent with the view that allergens (large molecules) are absorbed through the gut in increased amounts in this disease. This does not mean you will have true food allergies BUT it does suggest that these larger molecules can be absorbed and can cause an immune response. This results in flaring eczema along with a host of other inflammatory symptoms. If in addition to eczema you also see hay fever (seasonal allergies) and mild respiratory issues this is even more important (see THIS post on how we discovered allergies and gut damage). This was the case for my son.
SUGGESTION: Because we were coming off a mostly western diet, we started by removing all the top allergens from his diet, such as DAIRY, EGGS and nuts (peanuts). In addition, we asked for a skin prick allergy test (IgE test) from our allergist  and removed the food that came up. We also found the blood test for IgA to be helpful (IgA plays a role in allergic responses and was a sign that my son’s body was having inflammatory reactions). We had this done because we were also testing for celiac disease.We stayed on this eliminated diet for over a year to give his body a chance to heal. The gut heals very slowly so we had to be very patient! My son ended up not having true allergies because after that year we successfully reintroduced all the foods on his NO list except gluten (we suspect celiac). However we still limit these things to reduce the likelihood that they could be absorbed if he still has a permeable intestinal wall. During that year we made sure to keep his diet as simple as possible and relied on a whole (mostly) plant based diet with lots of healthy fats. This is the diet we still eat today and we we are all thriving.

5. Eczema and gut flora: The link between gut flora and eczema is very extensive, if you are interested in this you can check out the full articles I referenced below.
This research  suggests that many suffers of eczema have a reduction in their flora when compared to normal unaffected individuals. Thus, establishing a good colony of beneficial gut microbes is a very important step in healing the gut. However, this can be a very daunting and a challenging step for many people. I was very overwhelmed with this concept. Did my son have to much of the bad gut bacteria or not enough good bacteria, is he suffering from SIBO or parasites…. the list is long and very confusing because each have their own treatment that are sometimes very opposite. We tried fermented foods and at one point I was brewing my own kombucha and kefir water.But ultimately what worked for us was to just stick to a whole food diet. My son did end up having an amoeba so we had to take some extra steps to treat it but we still limited the introduction of probiotics and fermented foods for a year. He now eats sauerkraut a few times a week with no ill effects.
SUGGESTIONS: Get tested for parasites or bacteria overgrowth to see if there is another problem you need to address as well. Introduce fermented foods into your diet first to see how you respond. Pay attention to your symptoms and be aware that id you do have a yeast or amoeba or parasite it is very painful when they begin to die.


This was an eye opener for us! we were witnessing what a traditional western diet was doing to our son and it opened our eyes as to what true health and healthy eating meant. We were totally convinced that we were eating ‘healthy’.Taking the time to heal our son’s intestinal track and replenishing good gut flora (thru a whole food diet) was the biggest step we took towards improving his symptoms. We moved towards eating a whole food plant based diet, eating and cooking in a simple yet flavourful and  nutritious way (check out my recipe section here for more).

Now I want to be clear that my son still has flare up, winter is always a trigger for him. But his flare ups are manageable, he is not irritated or annoyed and they are isolated to a few spots on the back of his hands because of hand washing. He is no longer covered in rashes, no longer itchy and irritated and miserable. I am so grateful for this eye opening experience and the changes it sparked in our lifestyle!

-Dietary fatty acids and inflammatory skin disease
-Diet as a risk factor for atopy and asthma
-Dietary fat and asthma: is there a connection?
-Maternal fat consumption during pregnancy and risk of wheeze and eczema in Japanese infants aged 16-24 months: The Osaka Maternal and Child Health Study
-Intestinal permeability in patients with eczema and food allergies
-Probiotics in the treatment of atopic eczema/dermatitis syndrome in infants: a double-blind placebo-controlled trial 
-Probiotics in the management of eczema
Low diversity of the gut microbiota in infants with atopic eczema

Discovering and healing gut damage

This is our son’s journey from discovering gut damage to healing it! 

First let me start by saying that I am not a doctor or a certified medial professional. This story is my own experience and the suggestions are just that, a suggestion of what worked for us. Please check with your doctor before taking any advice stated here.

My son Jaden was born a healthy cubby smiley baby boy. He was our first child and we were totally clueless as to what to expect. The first 12 weeks of his life were ‘normal’ by our standards. He slept like a newborn, ate like a newborn and well…acted like a newborn. But as weeks passed and all my friends children began sleeping well and fussing less I started to feel insecure about our little guy. His sleeping pattern went from normal to bad to just terrible. At 9 months he was still waking every 2 hours and when he woke he didn’t just fall back asleep after nursing or being soothed..he screamed… for hours! Being a first time mom I just figured I got a bad sleeper. It wasn’t until after having my second child that I realized how abnormal his behaviour was. Now after our third child I realize that we were crazy to not have seen this as abnormal. Don’t get me wrong I am not saying all bad sleepers have health issues but for us it was the first of many signs he began to display.

Our biggest sign was what started as a simple harmless looking’ rash’ on his bum that we

His diaper ‘rash’

rash on his bum

chalked up to as a diaper rash. This rash was mild but persisted despite our best efforts. So my son kept growing and the rash, sleeplessness and irritability grew along with him.

So fast forward to after my second son was born and Jaden was 3 years old. We decided to take a trip to Brazil so that my family could meet our second son Avery. This trip ended up being a very big turning point in our family’s health and wellbeing. At this point Jaden’s behaviour was out of control. He would go from being the very best, calmest and well spoken little boy to a total ‘monster’ (for lack of a better word). We dismissed this behaviour for a long time as normal toddler temper tantrums, the terrible twos, then threes, but when compared to other children they were next level. Now I know what your thinking, don’t compare right, but how could we not when each outburst lasted hours with full on rage, self hitting and the lose of any forms of reason. Talking to him was out of the question and nothing we did could calm him down, even if we gave in to whatever crazy demands he had. Most of the time we had to let it ride out and he would eventually pass out from all the effort. One of the symptoms we missed at this time was that my son would get super flush and extremely hot right before these tantrums, in fact when my son was a baby he would usual get so hot at night that he would wake up dripping sweat (more on this later).

Looking back on this I can honestly say that this was a very hard, dark time in our lives. It put a strain on our relationship as a family and it had us all on edge and walking on egg shells around my son. I figured it was just a matter of time before he would be labelled as on the spectrum or as having a behavioural disorder. I blamed myself, I thought I was ‘breaking’ my son. Surely this was my fault, I wasn’t tough enough, I wasn’t strong enough. My parenting style was much to gentle, we are to attached, me and my husband weren’t united enough, I did not sleep train, I let him nurse on command,  you name it I thought it as a reason behind my son’t behaviour. At my weakest moment and at the hight of my sleep exhaustion when even caved to sleep training. We tried all kinds of methods and at my lowest moment I let my son cry for 3 hours one night. But ultimately that has no effect on my son and he continued, even at 3, to wake constantly during the night. OK so back to our Brazil trip…

One day while we were on the beach my mom saw my son’s ‘diaper rash’ and almost 20150918_160555-COLLAGE.jpgfreaked out. She demanded that this rash was not normal and needed to be looked at by a doctor. She literally spent the entire trip telling me this. So when we got back to Canada I made an appointment with his paediatrician. And that is when the LONG FRUSTRATING journey to heal my son began…..

The eye opener:

Until that moment I had never addressed my son’s rash, irritability and sleeplessness as a connected group of symptoms for an underlying problem . We had seen many health care practitioners over his 3 years  of life to address his symptoms individuality but never as a whole. For his sleep and irritability we tried homeopathic medicine, osteopathy, sleep training and even spiritual cleansing… but nothing helped. It was my mother’s comments to look at my son’s skin that spared this transition for us. Again when we addressed my son’t skin issue individually we got no where. The doctors and 5 different dermatologists confirmed he just had eczema..  But this was so frustrating because just didn’t seem like the full picture to me.Our luck was that my son was very vocal and began telling us that he felt like his skin was on fire and that he was so so itchy all the time. This set off a light switch in my head because I thought, if he is itchy wouldn’t that make him irritable!  As a researcher I began looking into these symptoms as a whole.

-skin rash
-nose bleeds
-white stool

Yes you read that right my son was pooping white stools, which I now know is a sign of gut damage and malabsorption.  That to me was the symptoms that made the most difference in my research. I read about leaky gut and how the skin, gut and brain connections are very strong.

Discovering gut damage 

Armed with all this information and knowledge was excited to share this with his doctor and for an allergy test to be performed on my son. Let’s just say she was not keen to do this. I literally had to demand the referral and refused to leave without one. But boy am I glad I did because our IgE skin prick test revealed he was allergic to all 20..yes 20 of the things he tested him for. The allergist looked at me, handed me a sheet of paper with basic instructions and said “good luck, come back in 2 years”. Let’s just say I left that appointment in tears and totally lost as to what the hell I was suppose to feed my son!!! In my opinion the health care we received at this point in our recovery disappointing,  how can they send a mother away from an appointment like that with NO SUPPORT!! NADA!! No referral to a dietician, no further testing to see what was going on… nothing!

Once again my strength as a scientist and stubbornness were the only reason we came out of this. I knew that this was not normal and that something else was goining on. No one can be allergic to lettuce right! So I asked to be seen by a paediatric GI..which again was met with hesitation. I eventually did get a referral but with a 13 month wait because, even though my son was pooing blood at this point, he was not considered high priority! So while we waited I knew I could do more for him. So I began to clean up his diet.

But I was not seeing such drastic results and I was once again left discouraged. Until.. enter my mom, for the second time…

With our Brazilian background we understand parasites and amoebas all to well, so my mom suggested doing a fecal test on my son just to be sure. This was the hardest test to get my doctor to perform, despite all the symptoms my son was experiencing. But my persistence paid off and we discovered that my son had a very nasty case of dientamoeba fragilis (if anyone is interested in how we successfully treated this let me know in the comments), yuck right! My doctor prescribed a 10 day antibiotic treatment for the entire family just to be sure (even though our tests were negative). After a unsuccessful round of antibiotics we were referred to a very highly recommended and well known paediatric contagious diseases expert. She informed me that the only drugs that would kill this amoeba is very strong, causes neurological issues and is banned in Canada…. we would have to live with this infection… wait what!! Ya you read that right those were her word. But that was not good enough for me. So back to the literature I went reading countless articles on dientamoeba. Unfortunately there is not much research on this type of ameoba but the few that did exist reported that we were using the right antibiotic (finally one thing going our way) but also that dientamoeba was very fragile and usually coexisted with pinworms, using their eggs to infect the host. Despite my son having NO symptoms of pinworms we tested him anyways…and guess what, he had pinworms. So we did a pinworm treatment followed by another round of antibiotics and I can happily report he is amoeba, and pinworm free…YAY right, well not so fast…

The (slow) road to recover

So now that the infection was gone I was left with a child with even more GI damage due 20170316_080139to the rounds of heavy antibiotics. His symptoms and behavioural outburst were still super bad despite us being on an elimination diet. All the research I did at this point told me that the gut takes a LONG time to heal, so we had to be patient.  I was not yet vegan but I tried very hard to clean up my sons diet. Gluten, dairy, rice, fish, citrus, nightshades, and any form of sugar or food from a box was OUT! Easy right… ya no, it was the hardest dietary and cooking time of my life. My husband and I were working full time, I was finishing up my PhD, we just had my second son and I had to make everything my son ate from scratch. I made a lot of disgusting food back then and spent was to long on recipes and overthinking meals.

But slowly I learned what recipes were quick to make, what to batch make and what was 17265913_187456848421392_2002530554754367488_n(1)easy to digest and promoted gut healing by being anti-inflammatory. It was a difficult stage but as the week passed his skin cleared, then his tummy pains stopped, his stool became the typical brown color and his nose stopped bleeding. But the biggest transformation, the most rewarding outcome was that we got my son back. The bubbly, calm, well spoken and just pleasant little man was back in our lives. Sure he still has the normal tantrums 6 year old have, he doesn’t listen all the time and throws typical fits but that’s the thing..they are typical, normal child behaviour. He no longer feels itchy and irritated and I see a happy healthy life in his future.

Two years after we discovered all his allergies we can happily report that my son can eat chiapudding2everything that was on his NO list except gluten. The power we have to heal our bodies is amazing. Don’t underestimate yourself but also don’t settle against your instincts. I know this wont be true for everyone but I think learning to listen and respect your body takes time, patience and practise. If you get that right you are well on your way to heath and happiness. My son will likely never be able to eat gluten but we have come a long long way from where we started and to me that is a success story.

The most important things I’ve learned:

1.BE PATIENT: the gut can take up to a year to heal depending on the damage. For us it was about 2 years for a FULL recovery.

IMG_20170821_210223_1512 EAT SIMPLY: You dont have to go to go to such lengths (like I did) to make everything from scratch and go above and beyond with what you make (Looking back I think that was a mistake). The key is to just eat simply, to make sure you are eating WHOLE foods! Be aware of ‘gluten free’ items at the store. If it isn’t naturally gluten free it will have a LOT of junk (which are gut irritants) . This junk will not help your gut heal. Give the body time before introducing these items or better yet skip this stuff!

3. EAT WHOLE FOODS: This point is an extension of the one above. In order to eat simply and allow your body to heal itself the biggest thing I can recommend is to eat a WHOLE FOOD diet, ideally plant based. What this means is that if it comes in a package skip it. This is the easiest most effect way to eliminate any food that will irritate or cause further damage to your gut. If you are not going plant based then at least minimize gluten, dairy (I would cut this one for sure) and meat!

4. BE TRANSPARENT: be open and honest with your child. My son was 3 when we discovered his allergies so he knew very well what pizza, cake and candy bars were. So we were very open and honest as to why we were cutting them out. We also at one point let him eat regular pizza and told him to pay attention to how he felt. He realized quickly why we were cutting it out. Let your child feel the emotions of having a diet change…it sucked for my son! But we taught him to to listen to his body and respect what his body was trying to tell him. After 2 years my son is very aware of his body, he respects it and he listens to it…which I think is amazing, the silver lining of this entire process!

5. DONT DWELL: DO not dwell or make allergies a big deal. The worst thing you can do is to let your child see that you feel bad for them. They will pick up on your emotional cues.

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We never fully understood this quote until my son got sick enough for us to notice, and we had some pretty big blinders on. This blog is a place of confession… a place where we can share our frustration, our disappointments, but mostly our success and transformation as we reconnect with food and the health it can bring us. With a little patience, a lot of research and even more love these recipes have healed our son and brought health to our family.

” The food you eat can be the safest, most powerful form of medicine, or the slowest form of poison”

Ann Wigmore

What’s a Saturday without a burger right!!!
So I put this recipe together one Saturday afternoon as I found myself, once again, with a house full of hungry boys at 4:30 pm and nothing prepped for dinner. The warm march sun (despite the freezing cold temperature) must have inspired some BBQ-ing in me because I got a craving for burgers. I have to tell you I love a good burger so I didn’t know if I could pull something together in such a short time…hungry boys are NOT fun!! But honestly this recipe is SUPER simple and took very little prep to throw together. Depending on the toppings you want to add it can be a very quick recipe to make in a short time.

Before we had kids and moved to rural Toronto we rented a house with a HUGE backyard. We use to constantly have people over and we made a mean BBQ. We use to make these farmer burgers that everyone loved and despite going plant based our burgers remain delicious. Honestly I think a good bean recipe is key but half the battle is in the toppings you use. I always spend the same amount of time on the toppings as I do on the burger.

To start off with these burgers you will want to rinse the canned beans VERY well, no one likes a tinny burger! The trick with these burgers is then to smash the beans with a fork until you have a course bean mush. You should still be able to see some bean in there. I add quick oats but I find that I prefer these burgers when I lightly blend the oats first, it gives the burger a more consistent texture (however feel free to leave the quick oats as is if you like it that way or find yourself in a hotel room with no blender).

Once you get the bean and oats mixed you will want to add the some spices and flavour. For this recipe I did not add ketchup but you can add some in if you find this recipe to dry.

OK so now for the extra flare trick…if you are not using a BBQ or don’t have access to one or are just lazy or busy with kids like us then you will want to get a cast iron griddle pan. These pans are amazing and honestly give these burgers that extra cook and crispiness. I just lightly pressed the patties down and they out with nice grill marks without being burned..yum yum

For the toppings we just grilled some portabello caps, jalapeno peppers and bok choy. We lightly (very lightly) oiled them and threw on some minced garlic. With the jalapeno peppers we threw them into the vitamix along with some ripe avocado and a squirt of lime for a spicy avocado mayo..extra yum!

Black bean burger with spicy avocado mayo

  • Servings: 4
  • Difficulty: easy
  • Print

A fresh, light, Italian-inspired pasta recipe perfect for a late summer dinner.

This is a great recipe when you need a yummy meal with little time.
Credit: atmytable


    For the burger
  • 1 can of black beans (14 oz)
  • 1/4 cup of quick oats
  • 2 cloves garlic, minced
  • 3 tbs mustard
  • 2 tbs paprika
  • 2 tbs oregano
  • 1 tbs turmeric
  • 1 tbs nutritional yeast
  • 1 tbs of sea salt

  • 4 portabello mushrooms
  • 4 Jalapeno peppers
  • Some chopped garlic
  • Fresh spinach leaves
  • Sliced tomatoes
  • 1 tbs olive oil (optional)

    For the spicy mayo (optional)
  • 1/2 cup Your favorite mayo (we use veganaise)
  • 2 tbs of sriracha
  • 2 tbs paprika
  • a bit of fresh lime juice


  1. Preheat oven to 400 degrees
  2. In a medium mixing bowl smash the black beans with a fork until coarsely smashed. Add in the oats (I like to pulse the oats a little in the vitamix for a smoother consistency first).
  3. Add in the remaining ingredients and mix together.
  4. Form into 4 patties with your hands and place them on a lined baking sheet, OR a our cast iron griddle and place them into the oven.
  5. Cook for 15 minutes turning the burgers half way.

  1. In a small bowl add a little bit of olive oil and garlic and mix together.
  2. Brush onto the mushrooms and pepper
  3. Grill on the BBQ
  4. * For oil free version you can rub the garlic onto the veggies and then pop them into the oven along with the burgers.

    For the spicy Mayo
  1. In a small mixing bowl add in all the ingredients and mix together.

Who doesn’t love crispy french fries right!

I recently started actually making a variety of different flavors of french fries by using more then just russets potatoes. These are great for french fries because they are pretty firm and hold their shape well after baking. But for this batch I actually used yams and sweet potatoes and it turned out great…for me. My kids actually do not like these sweeter potatoes and that’s just fine because I can not get enough! More for me 😉

For these guys I used a tad of oil but it is very easy to make oil free potatoes. A great method is to boil or steam the fries (already cut pieces) in water for a few minutes before you bake it. I usually boil them for about 5-10 minutes depending on how thick I cut the fries. Then toss them with the spices of your choice and bake at 400 degrees until tender. I always broil them for 2 minutes at the end  to give them that crispy crunch (for printable recipe scroll down..past health benefits section).

Potatoes.. these amazing tubers have so many great benefits for your health.


Potatoes contain biologically active phytochemicals such as Beta-carotene, polyphenols, ascorbic acid, tocopherol, alpha-lipoic acid, selenium and dietary fiber (Lachman et al., 2005). Some of the key nutrients include vitamin C, potassium, and dietary fiber (McGill et al., 2013). The bio-availability of the many beneficial compounds found in potatoes make them a powerful antioxidant, anti-diabetic, anti-inflammatory, and anticancer food that is both cheap and a great source of protein (for review read, Visvanathan et al., 2015, McGill et al., 2013).
One of the best active ingredients in potatoes are phenolic compounds. Many of the known protective role potatoes play against chronic diseases occurs in part because of the high levels of phenolic compounds, such as chlorogenic acid found in potatoes. Chlorogenic acid has been suggested by many researchers to be a powerful anti-diabetic substance because it can help reduce glucose absorption, improved glucose control, and inhibit fat deposition (Bassoli et al., 2008, Kubow et al., 2014).
Some studies suggest that consuming potatoes can reduce inflammation. When looking at the markers of inflammation in the body, people who ate potatoes daily for 6 weeks showed a significant reduction in these inflammatory markers (Kaspar et al., 2011).
                                                                                                                                                              Anticancer and antioxidant:
Phenolic compounds also prevent oxidative damage to DNA , prevent proliferation of cancer cells, and up-regulate expression of cellular antioxidant enzymes. Making it a powerful anticancer and antioxidant agent (Kubow et al., 2014, Al-Saikhan et al., 1995).                                                                                                                                
Protein quality and cardiovascular health:
Despite the low amount of protein found in potatoes (1-1.5% of weight) the protein that they do contain has a extremely high biological value (McGill et al., 2013). What does this mean, well the biological value (BV) refers to a score given to a particular food based on the proportion of amino acids found within that food and how similar it is to the requirements of our bodies. So how does a potato measure up, well it has a BV score of 90-100 while an egg has a BV of 100. Keep in mind however that you will still need to consume more potatoe then egg to get the same amount of protein, but that just means you can eat more food!!! Another win!
Potatoes and potato components have a favorable impact on several measures of cardiometabolic health. Another amazing property of potato protein is that it exhibits angiotensin-converting enzyme (ACE) inhibitory action (Pihlanto et al., 2008). In plain english this means that these ACE inhibitor (which is what is in the drugs used to treat hypertension) helps lower blood pressure!!! And to boot, the phenolic compounds (which we know are high in potatoes) also act to help reduce systolic and diastolic blood pressure (McGill et al., 2013).  Coupled with the high potassium and low sodium levels found in potatoes and that is a win win for heart health!                                                                                                                                                                                                                                 Digestion, prebiotic and intestinal health:                                                                      

Potato starch! Starch is the predominant carbohydrate in potatoes (McGill et al., 2013) and contain amylose and amylopectin. Because of the high amylose content, potato starch is resistant to the action of amylase and amylolytic enzymes and thus behave as resistant starch (8) (meaning it is resistant to digestion, behaving more like a fiber). Now don’t go freaking out..breath.. this is a GOOD THING and I will tell you why. Resistant starches that enters the large intestine is fermented to produce short-chain fatty acids which act as a prebiotic to promote the growth of beneficial bacteria (Higgins et al., 2004) and crowd out the bad bacteria (Kennan et al., 2015). To maintain a healthy colony of beneficial bacteria, you need to ‘feed’ and nourish these bacteria. Luckily some primary food are fiber,  and starch that resists small intestine digestion..aka potatoes!  Additionally, for individulas who have small intestine bacteria overgrowth (SIBO) or are trying to heal  intestinal permeability, it is vital to minimize fermentation in the small intestines. Can you guess where this is going…where can’t resistant starches ferment!! So long story short..resistant starches raise the good bacteria and help lower the bad bacteria helping to heal and support intestinal health (Filippo et al., Flint et al., 2012)!

 **SIDE NOTE ON HIGH FAT DIETS: Research has also found that high fats diets will impair this beneficial fermentation process, while low fat diets (18%) having no determinant affect (Kennen et al., 2015, Delzenne et al., 2011). Luckily potatoes have a lower fat content when compared to rice or pasta which is a very appealing quality to many (Visvanathan et al., 2015). Despite it’s bad reputation in the obesity epidememic, the key to this health powerhouse is in it’s preparation. Deep fried french fries or bakes potato covered in cheese and sour cream is not going to help your waist line or your health! Check out this and other oil-free recipes to enjoy the health benefits these guys have to offer!


Al-Saikhan MS, Howard LR and Miller JC, (1995) Antioxidant activity and total phenolics in different genotypes of potato (Solanum tuberosum L.). J Food Sci 60:341–343.
Bassoli BK, Cassolla P, Borba-Murad GR, Constantin J, Salgueiro- Pagadigorria CL, Bazotte RB, et al., (2008) Chlorogenic acid reduces the plasma glucose peak in the oral glucose tolerance test: effects on hepatic glucose release and glycaemia. Cell Biochem Funct 26:320–328.
Delzenne NM, Neyrinck AM, Cani PD. (2011) Modulation of the gut microbiota by nutrients with prebiotic properties: consequences for host health in the context of obesity and  etabolic syndrome. Microb Cell Fact 10(Suppl 1):S10.
Higgins JA. Resistant starch: metabolic effects and potential health benefits. J AOAC Int. 2004;87:761–8.
Filippoa C ,  Cavalieria D , Paolab M , Ramazzottic M ,  Poulletd JB,  Massartd S , Collinib S, Pieraccinie G, and Lionettib P. (2010) Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. PNAS, 107(33) 14691–14696
Flint H,  Scott KP,  Louis P & Duncan SH. (2012) Nature Reviews Gastroenterology & Hepatology 9, 577-589.
Kaspar KL, Park JS, Brown CR, Mathison BD, Navarre DA. (2011) Pigmented potato consumption alters oxidative stress and inflammatory damage in men. J Nutr. 141:108–11.
Kubow S, Hobson L, Iskandar MM, Sabally K, Donnelly DJ and Agellon LB, (2014) Extract of Irish potatoes (Solanum tuberosum L.) decreases body weight gain and adiposity and improves glucose control in the mouse model of diet-induced obesity. Mol Nutr Food Res 58:2235–2238.
Lachman J and Hamouz K (2013) Red and purple coloured potatoes as a significant antioxidant source in human nutrition – a review. Plant Soil Environ 51:477–482. -McGill CR, Kurilich AC and Davignon J (2013) The role of potatoes and potato components in the cardiometabolic health: a review. Ann Med 45: 467-473.
Pihlanto A, Akkanen S, Korhonen HJ.(2008) ACE-inhibitory and antioxidant properties of potato (Solanum tuberosum).Food Chem. 109: 104–12.
Zhang C, Ma Y, Zhao X and Mu J. (2009) Influence of copigmentation on stability of anthocyanins from purple potato peel in both liquid state and solid state. J Agric Food Chem 57:9503–9508.

Crispy bakes french fries

  • Servings: 4-6
  • Difficulty: easy
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Resturant quality crispy fries without all that oil and batter.

We love to make these as a snack or along side a burger or in a buddah bowl
Credit: atmytable


  • 5 russett potato
  • 2 yams or sweet potatoes
  • 2 tbs salt
  • 2 tbs garlic powder
  • 1 tbs paprika
  • 1 tbs cumin powder
  • (optional) 1 tbs olive oil, you can easily omit this and cook with a tad of water or boil the sliced potatoes first until slightly soft


  1. Preheat oven to 350 degrees
  2. Wash the potatoes. Sliced the potatoes lengthwise so you have 4-5 slices per potato. Then cut those slices into sticks about a 1/2 inch thick. Repeat for all potatoes. if not using oil you can throw the fries into some boiling water for about 5 minutes.
  3. In a large mixing bowl add all the fries and all the spices and oil, mixing well
  4. Add fries to a baking sheet and place into oven. Try not to layer the fries. Best pan to use is a cast iron baking pan!
  5. Cook for about 15-20 minutes then turn the heat up to 400 degrees. Cook another 5 minutes, flip if possible, turn the heat to 425 and cook until crispy. You can also turn the heat up for the last 2 minutes to really crisp them up. Just watch the time!!



Buckwheat noodle curry bowl

  • Servings: 4-6
  • Difficulty: easy
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A satisfying dish for pasta and curry lovers.

A great recipe to make for kids when you want a hearty meal
Credit: atmytable


  • 1 package of buckwheat noodles
  • 1 white onion, minced
  • 3 cloves of garlic, minced
  • 1 leek stalk, chopped
  • 1/4 cup water
  • 3-5 tbs green curry paste (depending on how spicy you like it)
  • 2 cups of veggie broth
  • 1/4 tsb salt
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 1 cup button mushrooms, diced
  • 1/2 cup brussels sprouts, sliced
  • 1-3 jalapeno peppers, minced


  1. Preheat oven to 400 degrees
  2. In a medium mixing bowl smash the black beans with a fork until coarsely smashed. Add in the oats (I like to pulse the oats a little in the vitamix for a smoother consistency first).
  3. Add in the remaining ingredients and mix together.
  4. Form into 4 patties with your hands and place them on a lined baking sheet, OR a our cast iron griddle and place them into the oven.
  5. Cook for 15 minutes turning the burgers half way.

  1. Preheat oven to 350 degrees Celsius then add in sweet potatoes and cook until tender but firm (about 25 minutes).
  2. Bring a pot of water to boil.
  3. Meanwhile, on medium heat sautee the leeks, onions and garlic in water until onions are translucent (about 5 minutes).
  4. Add the green curry past, salt, and veggie broth and continue cooking for another 2 minutes.
  5. Add the carrots and celery and cook for 2 more minutes then add in the mushrooms, brussels sprouts and jalapeno pepper. Cook until tender adding more water if needed.
  6. Place buckwheat noodles into boiling water and cook to package instructions.
  7. Sliced cooked sweet potato (you can remove or leave the skin) and add them, along with the cooked noodles, into the veggie mixture. Mix, serve and enjoy.