Over on this blog post, I outlined things you can do to improve your gut health.
In today’s blog post, I thought I’d give you some yummy recipes with gut-friendly ingredients to show your gut some love!
Here we go!
Pineapple Turmeric Smoothie
Why Turmeric is good for your digestion:
Turmeric is a a potent anti-inflammatory and antioxidant, which contributes to an overall healthy digestion. Inflammation in your gut can lead to unwanted health symptoms, such as constipation, chronic fatigue and irregular periods.
Ingredients (1 serving)
- 1 cup Unsweetened Almond Milk
- 1 cup Pineapple (frozen chunks or fresh diced into chunks)
- 1 1/2 tsps Ginger (peeled and grated)
- 1/4 cup Vanilla Protein Powder
- 1/2 tsp Turmeric (powder)
Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!
- No pineapple? Use mango, peaches or banana instead.
204 Calories, 3g Fat, 21g Protein, 4g Fiber
Swiss Chard, Lentil and Rice Bowl
Besides being loaded with vitamins and minerals, Swiss Chard can help with elimination, thus keeping things running smoothly and slows down your digestion.
Apple Cider Vinegar is a great detoxifier to remove toxins from your gut!
Ingredients (2 servings)
- 1/4 cup Brown Rice (uncooked)
- 1/3 cup Water
- 1 1/2 tsps Coconut Oil
- 4 cups Swiss Chard (washed, stems removed and chopped)
- 1/2 tsp Cumin
- 1/2 tsp Paprika
- 1 tbsp Extra Virgin Olive Oil
- 1/2 Garlic (clove, minced)
- 1 1/2 tsps Apple Cider Vinegar
- 1 cup Lentils (cooked, drained and rinsed)
- Sea Salt & Black Pepper (to taste)
Combine the rice and water in a medium sized pot and lightly salt the water. Bring to a boil over medium-high heat then reduce to a simmer. Cover the pot and let cook for 40 to 50 minutes or until rice is tender.
Heat a large skillet over medium heat and add the coconut oil. Add the swiss chard and sauté just until wilted. Reduce the heat to low and stir in the cumin, paprika, olive oil, garlic, apple cider vinegar and lentils. Stir well until everything is well mixed. Add in the rice once it is cooked, and continue to sauté. Season with sea salt and black pepper to taste. Divide into bowls and enjoy!
- Leftovers: Refrigerate in an airtight container for up to four days.
- Serving Size: One serving is approximately 1 1/4 cups.
- Speed it Up: Use quinoa or brown rice pasta instead of brown rice.
- No Swiss Chard: Use kale, spinach or collard greens instead.
Calories 309, Fat 12g, Fiber 10g Protein 12g
Balsamic Roasted Tempeh Bowls
Quinoa has almost twice the fiber of grains which can help keep you regular. Be sure to thoroughly wash your quinoa before cooking to remove all traces of saponin, which is a bitter coating that makes this seed unattractive to birds and other seed eaters.
Ingredients (6 servings)
- 1/4 cup Extra Virgin Olive Oil
- 1/4 cup Balsamic Vinegar
- 3 Garlic (cloves, minced)
- Sea Salt & Black Pepper (to taste)
- 1 tbsp Italian Seasoning
- 1 1/8 lbs Tempeh
- 1 cup Red Onion (medium, sliced)
- 6 Carrots (medium, peeled and chopped)
- 4 cups Mushrooms (quartered)
- 3Zucchini (sliced)
- 1 1/2 cups Quinoa (dry)
- 2 1/2 cups Water
Preheat oven to 350ºF (177ºC).
Combine the olive oil, balsamic vinegar, garlic, sea salt, black pepper and Italian seasoning in a bowl and mix well. Place the tempeh, red onion, carrot, mushrooms and zucchini together in a large bowl and toss with the balsamic dressing to coat.
Transfer the veggies and tempeh to a large baking sheet and roast in the oven for 45 minutes, stirring halfway.
While the veggies and tempeh roast, make the quinoa. Bring the water to a boil in a small saucepan, add the quinoa, cover and simmer for 15 minutes. Remove from heat and fluff with a fork.
To serve, divide the quinoa between bowls and top with roasted veggies and tempeh. Garnish with additional balsamic vinegar if you’d like, and enjoy!
- Leftovers: Keeps well in the fridge up to 4 days.
Calories 474, Fat 21g, Fiber 7g, Protein 27g
Showing your gut some love is a great form of self care! With these recipes, it will be easy and delicious!
Yours in health and wellness,
Francine Alleyne (RHNP™)
Holistic Nutritionist, Registered Holistic Nutrition Practitioner™
Join my Facebook Group, Midlife Healthy Daily!
DISCLAIMER: Please consult your healthcare practitioner if you are experiencing any symptoms. I am not a doctor. This post and anything else you find on my website is intended for informational, educational and self-empowerment purposes ONLY and is not intended to treat or diagnose any condition or disease.