Nutritional Spark

11/21/2025

Postbiotics are emerging as the next frontier in gut health. Unlike probiotics, which rely on live bacteria, postbiotics are the beneficial compounds those bacteria produce—such as short chain fatty acids—that support digestion, immunity, and even mood. This article explores how postbiotics influence the gut-brain connection, simple ways to boost their natural production through diet, and why they may represent the future of personalized nutrition.

Transform your health with personalized functional nutrition & professional-grade supplements from Theresa Helfer, MS, RD, LD. Specializing in autoimmune conditions, digestive health, and metabolic concerns in Minneapolis.

02/27/2020

www.nutritionalspark.com/sparking-nutrition-1/2020/2/21/quinoa-salad-with-veggies-and-pine-nuts

I do not enjoy Quinoa. It has an overpowering flavor that is more difficult to mask than more mild tasting grains such as rice. As you may have heard, it is super good for you, so I set out on a journey to find a way to make it not only palatable, but down right tasty. Quinoa is technically a seed

02/21/2020

www.nutritionalspark.com/sparking-nutrition-1/2020/2/19/vegan-macaroni-and-cheese

With all the talk about going plant based in the ether right now, I thought I would share a recipe I came up with a few months ago that takes a typically dairy based dish and transforms it into a vegan one. I looked through many vegan mac and cheese recipes on the internet and none of them looked

02/05/2020

www.nutritionalspark.com/sparking-nutrition-1/2020/2/3/chocolate-chip-cashew-balls

I used to make these for my kids during a phase where calorically dense foods repelled them. Of course, it was when they were little and moved constantly and were growing like little sunflowers (people always told me that I was “growing like a weed” when I was little which I didn’t appreciate,...

02/03/2020

www.nutritionalspark.com/sparking-nutrition-1/2020/1/28/cashew-butter

My children are spoiled. At any given moment, we have at least 4 different nut/seed butters in our refrigerator and they get to choose which nut butter they would like on their piece of toast or in their sandwich or on their rice cake or with their apple slices etc. Only once or twice, have they r

01/23/2020

www.nutritionalspark.com/sparking-nutrition-1/2020/1/23/coconut-bean-soup

This is a weeknight go-to recipe in our house. It’s quick to make and provides a nice fiber and antioxidant punch. Kidney beans are typically thought of as a good fiber source, but they also are high on the list of antioxidants and the tomatoes, brown rice and red peppers also contribute. Curry po

10/18/2018

I know, another post already! It's only been a year and a half! Oh well, embrace it and make some pumpkin bread!

This is the season for those warming spices, also know as “pumpkin spice,” as winter draws ever nearer and our bodies are craving warmth as we adjust to the shorter days and cooler temperatures. This moist and fragrant bread is best warm with a dollop of cashew cream (see recipe below). Perfect ...

09/15/2017

Pink produce. This is what you plant in the garden when you and your 5 yo daughter pick out seeds together!

05/22/2017

Breakfast this morning: wild blueberries, h**p hearts, banana, goat milk kefir, barley grass juice powder and a whole head of lettuce!

05/02/2017

My blog for the week includes a recipe. Check it out!

http://www.nutritionalspark.com/sparking-nutrition-1/2017/3/28/beans-beans-the-magical-fruit

Almost weekly, I am hearing new evidence that the little bugs inside our gut are more and more in control of our well-being. The microbiome, or the bacteria, parasites and yeast that are present in our intestinal tract, influences not only how well we extract and absorb nutrients from our food

03/21/2017

Want to read something sweet? Read my newest blog post...

http://www.nutritionalspark.com/sparking-nutrition-1/2016/12/13/just-a-spoon-full-ofagave-maple-syrup-rapidura

Sugar has been in the news a bit more than usual lately. In large part, because some scandals in the food industry have been unearthed regarding the validity of some “research” done years ago. This purported research done at Harvard downplayed the negatives effects of sugar on health. It tur

03/01/2017

Another blog post! Look I'm on a roll. Speaking of which, read my post about rolls aka GF bread options.
http://www.nutritionalspark.com/sparking-nutrition-1/2016/11/29/gluten-free-bread

I am on a constant quest to find whole, real food alternatives to processed foods. I consider it a bonus when I can find a palatable one without dairy, gluten, corn, soy and eggs as many of my clients are in need of such items. One of the most challenging foods to find is a decent bread devoid