VIDEO DESCRIPTION: 🌱Craving that rich, sweet, savory hoisin flavor — but worried about your gut? This IBD-safer hoisin sauce is a total game-changer. Made with coconut aminos, garlic shoot-infused oil, walnut butter, and fresh ginger root juice, this recipe is designed specifically for people managing IBD flares without sacrificing flavor.⭐

Two minutes to sauce. A recipe for hoisin sauce.

Hi guys, today we're going to make a hoisin sauce that is safer when you're in the middle of an IBD flare. This is a sweet and salty Asian inspired sauce. You're going to love it.

Your shopping list for this recipe includes the following ingredients:

☐ A brown sugar substitute. This needs to be molasses-free, made from coconut flour nectar. Recommendation: Big Tree Farms > Brown Coconut Sugar

☐ Garlic shoot-infused oil. I made a previous video about this. It's super easy to do at home. Remember, garlic is high in FODMAPS and is difficult to digest during an IBD flare. The garlic-shoot oil is a good substitution for raw garlic. Substitution: In a pinch, you could used cooked garlic chives. Remember, raw chives can trigger IBD symptoms, whereas cooking them until tender makes chives a lot easier to digest.

☐ Walnut butter made from roasted walnuts, not raw walnuts, roasted and it needs to have a single ingredient of just walnuts. This is something that you could do at home. Buy bulk, raw walnut pieces and halves. When you get home, dry pan roast them on the stovetop, or roast them in the oven. Soak them covered in water overnight in the refrigerator. I know it sounds strange to cook, then add back water to the nuts, but what’s important is that we avoid raw nuts and cook them so that we can better digest them. The next day, drain excess water and set aside. Blend them in a food processor until smooth, adding a tiny bit of water, as needed.

☐ Ginger root juice. This is something that you do at home. Take fresh ginger root, run it through your juicer and that takes out 95% of the fiber (see the pulp), which we can’t digest properly. We want the ginger root juice. Ginger juice helps to reduce pain, reduces inflammation, and helps us provide some “heat” to a dish; where all other chili peppers can trigger IBD symptoms. You should know it is super concentrated this way. A teeny bit goes a long way. Substitution: In a pinch, you could use ginger powder in 1:1 substitution ratio, but it doesn’t taste as yummy. As above, avoid any ginger powders that contain 🚫 maltodextrin.

☐ Rice vinegar

☐ Filtered water

☐ Coconut aminos, a substitute for soy sauce; This needs to be soy-free, made from coconut flour nectar. Recommendation: Big Tree Farms > Coconut Aminos

☐ Sesame oil; refined, toasted, or unrefined. This is one of the seed oils that is on Dr. Catherine Shanahan’s limited list (p. 219, Dark Calories). “If your dish calls for more than 5 or 10 minutes of cooking, it’s best to combine sesame oil with more stable oils...” with a ratio of sesame oil to another suitable oil of 1:1.

☐ Arrowroot flour. This is an excellent substitution for thickening agents, like cornstarch, which can increase inflammation.

☐ Black pepper. Black pepper has been shown to increase the bioavailability of other foods, such as turmeric by 20X, which is a great property to have. However, some people experiencing an IBD flare may be ultra sensitive to black pepper and may want to reduce or skip this ingredient.

☐ Kosher salt

Let's get to it.

Okay, first we're going to need the brown sugar substitute that's molasses free, made from coconut, and this is 38 grams. I like the Big Tree Farms brand of brown sugar and if you look into the ingredients it is “certified organic fair trade granulated coconut blossom nectar.” No molasses anywhere to be found and this is a one to one ratio.

Then, garlic-infused oil. If you want to check out an earlier video about using the shoots from the garlic plant instead of the bulbs that are underneath the ground to infuse your oil, that is a safer way for us to be able to have that garlic flavor profile, but not have it in something that can bother us during an IBD flare. Okay, so we need 27 grams of this garlic-infused oil.

Next our walnut butter and that is 34 grams. Then our ginger root juice, this is 15 grams. This has been pre-measured.

And we need rice vinegar, 21 grams of that.

Then, we have filtered water. It is 15 grams.

Next, we have coco aminos. This is 10 grams. I like the Big Tree Farms brand because this is made from coconut nectar. It's not soy, so if you need to go soy-free, if soy gives you trouble, then this is a really nice substitute.

Then 9 grams of sesame oil.

3 grams of arrowroot flour.

And five grams each of ground black peppercorn and kosher salt.

Okay, I have a small whisk. We're going to whisk this up. And I will share with you that when you are trying to get walnut butter into a sauce, it can take a quick minute to get that done. Just have some patience and keep going and you'll get there.

Taste Test: Let's check it out. This is outstanding! You're going to love it.

This recipe yields ¾ of a cup, or 182 grams in total. This recipe gives you 2 servings of 91 grams each, which is just a little over 1/3 of a cup.

This is IBD Vegan. I’m your host, Alexis, and I want you to remember – it is possible to become more educated, resilient, and feel empowered for a better quality of life.

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^[1] Crohn’s & Colitis Foundation. (2023). Diet and Nutrition. Crohn’s & Colitis Foundation. http://www.crohnscolitisfoundation.org/

📍 Welcome to IBD Vegan. The 4 areas of focus are (1) nutrition for flares, (2) science explained, (3) impactful interviews, and (4) real reviews. While I already have a ton of content I want to share with you; knowing it will take some time to get it out in front of you, I want to know which topics you want to hear about next. What do you want to learn first? Understanding this will help me to prioritize which content I publish first. Looking forward to your ideas!

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