Dr. Cher | GI Surgeon

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Most people think antioxidants just fight free radicals to combat aging. But what they do in your gut is much more interesting. This Medical Monday unpacks why your gut makes free radicals on purpose, how gut bacteria transform plant compounds, why the same walnut may not work the same way for everyone, why food behaves differently from a capsule, and what to eat for gut barrier health. #guthealth #antioxidants #gutmicrobiome #polyphenols #guttok

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The easiest way to use up your last tomatoes? Tomato kimchi 🍅   Before tomato season ends, you have to try this easy, non-fermented tomato kimchi! It’s juicy, crunchy, spicy-sweet, and ready in 15 min. I added onion, carrot, and scallion for more plant variety. This seriously delicious Korean side dish (banchan) is low-cal and packed with prebiotics, antioxidants, and polyphenols to support your gut microbiome. Serve it slightly chilled with rice, eggs, or anything grilled, or enjoy it on its own. Drop a 🍅 if you're giving this a go   Nutritional value (pp as a side): 4 g dietary fiber, 3.3 g protein, 205 g veggies, 7¼ plant points Prep: <15 min Serves: 1-2 (as a light meal or side dish)   Ingredients: •12.4 oz/350 g ripe tomatoes, cut into wedges; or mini grape/cherry tomatoes, halved lengthwise. I used a mix of tomatoes for more plant diversity •⅛ yellow onion, thinly sliced •1 scallion, sliced on a bias, or use 1 tbsp finely sliced chives •½ oz/15 g carrot, julienned (cut into thin matchsticks)   Kimchi Paste •1 tbsp gochugaru (Korean red pepper flakes) •1 garlic clove, finely grated or minced •1 tbsp fish sauce •1 tbsp honey. Sub with another liquid sweetener or sugar •1 tsp toasted sesame seeds   Method: -Mix the kimchi paste ingredients in a large bowl until well combined. Add the onions and carrot and gently massage for 30 sec. Then add the tomatoes and scallions (or chives), and gently toss until evenly coated. Taste and adjust the seasoning, maybe even add a small pinch of salt if necessary. Serve slightly chilled or at room temp. Sprinkle with extra sesame seeds (optional). Enjoy the tomato kimchi on its own as a light meal or as a side dish (banchan) alongside your favorite protein   Tips: • Storage: Tomato kimchi can be kept in the fridge in an airtight container for up to 5 days. The tomatoes will gradually soften and release their flavorful juices • Vegetarian or Vegan Option: Replace the fish sauce with vegan fish sauce or (gluten-free or regular) soy sauce. Sub the honey with vegan sugar or vegan sweetener • Gluten-Free Option: Use certified gluten-free gochugaru and fish sauce/soy sauce as needed, and check labels for cross-contamination if necessary • Low-FODMAP & Low-Histamine: Unfortunately, this recipe is not compatible with either low-FODMAP or low-Histamine diet.   #tomato #kimchi #koreanfood #banchan #guthealthyrecipes

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Kurdish Supermarket Haul: London Picnic Edition Here’s everything we picked up at Ranya Food Center, a Kurdish supermarket, for our park picnic in London. We grabbed whole wheat and warm garlic nan (Kurdish flatbread) fresh from the tanur oven, Kurdish cultured cottage cheese, mixed olives, round tirozî (cucumber-melon, also called Adjur, Gundor or Kalek), long tirozî (snake melon, also called Tirozî dirêj, Tirozî marî or Katiu), and ripe green figs (hejîr). Simple, fresh, and perfect for a hot summer day. Have you tried any of these Kurdish foods before? #kurdishfood #picnicfood #londoneats #picnicfoodideas #girlsweekend