Healthy Recipes to Feed Your Gut

Red berry smoothie with apple stars, blueberry and coconut chips. Ekaterina Markelova/Shutterstock

What’s the best way to build your microbiome, your gut bacteria?

What’s the best way to build diversity in your gut bacteria?

Food!

Your food is your medicine. Here a few really fun to eat and fun to make medicinal recipes to build your those friendly gut bacteria and boost your immune system without costly, ineffective probiotics all grown from basically the same strain of Lactobacillus.

Have fun with these recipes. Tweak them and enjoy!!

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Morning Smoothie For a Happy Gut

Start your day with green veggies and hemp protein powder your gut will thank you. This easy smoothie recipe can be modified with season fruit such as pears and peaches. Frozen organic mangos or frozen blueberries are also a great choice. Mix and match as you like and seasonal fruit permits.

Ingredients:

1 Organic pear or peach (remove seeds and pit but leave the skin on) 1-2 TBLS organic hemp protein powder ½ cup frozen mango or frozen blueberries 1 cup non-dairy milk (coconut, almond, oat milk you decide) 2 cups leafy greens (spinach, kale, beet greens, or a mix of all) 1 cup plain unsweetened kefir or yogurt (Non-dairy yogurt is preferable) 1 tsp vanilla extract

Put all ingredients into a blender and blend until smooth.

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Orange Miso Dipping Sauce for Veggies & Fish 

Seeds are a great source of fiber. Eating a variety of seeds is easy as sprinkling them into your oatmeal, salads, cooked veggies or yogurt. This easy sauce makes everything taste scrumptious.

Ingredients:

Squeeze juice of 2 oranges & 4 TBLS of orange pulp blended till smooth (about 1 cup total) 2 TBLS unpasteurized miso paste (white or yellow) 2 TBLS Sesame Oil 1 TBLS grated fresh ginger 1 TBLS grated orange peel

Blend all ingredients in the blender and ENJOY!

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Not Naked Popcorn

Serves 4-5 the best snack (2.5 grams of fiber per serving)

Your microbiome thrive on fiber and this delicious popcorn gives you plenty! When you add an assortment the of healthy topping listed below you spice up your Naked Popcorn with vitamins, minerals and even more fiber all which boost those healthy bugs within. Experiment with your own mix and match toppings. Please do avoid the microwave popcorn. Organic corn kernels are very inexpensive and you can either use a popcorn maker or large pot.

Ingredients:

2 TBLS sesame oil or Organic Coconut oil ½ cup organic popcorn kernels 2 sheets nori seaweed crushed ½ tsp sea salt 1 tsp wasabi powder 1 tsp cayenne powder (optional) – OR – Braggs Organic Sprinkles – OR – Lemon & Pepper seasoning OR Truffle Salt OR Fresh parsley, chives, and Tarragon, OR Basil and garlic

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Photo by Ella Olsson from Pexels

Brownies For Your Bacteria

Makes about 16 brownies (2 grams of fiber per brownie)

The flavonoids in chocolate are a healthy treat. You can indulge in this amazing superfood and feel good about giving this dessert to your kids while simultaneously feeding your good gut bacteria.

Ingredients:

6 ounces dark chocolate (70 percent cocoa) 5 TBLS unsalted cultured organic butter 1 cup almond meal 1/3 cup organic cane sugar 1 TBLS cacao nibs 2 large organic eggs 1 TBLS vanilla extract 1 tsp cinnamon 1 tsp sea salt 1 TBLS orange zest ( or 4 drops orange oil) A handful of walnuts optional

Instructions: Preheat oven to 350 degrees. Melt the butter and chocolate in the microwave or double broiler stirring occasionally so chocolate melts but does not burn. Add the almond meal, sugar, cacao nibs, eggs, vanilla, cinnamon, salt, and orange zest (or oil) and whisk together. Add nuts if desired. Pour into an 8×8 oiled baking pan. (Coconut oil work well.)

Bake for 30 minutes or until a toothpick inserted comes out clean.

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Super Pre-Biotic Sauerkraut

The simplest form of sauerkraut is just cabbage and salt, which is where we start in this recipe.

Once the salt is added, simply massage with clean hands for 10 minutes or until the cabbage has reduced quite a bit in size and released quite a bit of liquid at the base of the bowl. Now, add some color and flavor.

I like shredded carrots and beets, which provide a vibrant orange-magenta hue. Next come fresh minced garlic and fresh grated ginger and turmeric for big flavor. The result is a perfectly salted fresh vegetable sauerkraut infused with zesty garlic and ginger and earthy turmeric. Mix again to incorporate and you’ve practically made sauerkraut!  Mix again to incorporate and you’ve practically made sauerkraut!pack.

Pack into sterilized glass jars and ensure the liquid extracted from all that massaging rises up and covers the kraut for optimum fermentation. Then leave it alone to do its thing. Set it on the counter out of direct sunlight or in a cabinet for 1-14 days (or longer) to let it naturally ferment. This recipe will have a tangy, fresh, garlicky, delicious crunchy taste.

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Sea Salt and Lime Homemade Jicama Chips

(4 Servings)

Ingredients:

3 jicamas chili powder garlic powder onion powder salt

Directions:  Peel and slice jicama into thin slices. Spread out on top of parchment paper on a cookie sheet. Season to taste. Coat chips with organic coconut cooking spray.

Place in oven at 400° F for approximately 25-30 minutes, or until crisp.

Enjoy with your favorite low-calorie dip!

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Wildish Grain-Free Granola

Ingredients:

1 cup organic dates cut into small pieces

2 cups organic chopped walnuts

1 cup organic coconut flakes

1 cup organic sunflower seeds

1 cup organic pumpkin seeds

1 1/2 cups dry roasted salted organic cashews

1 cup organic pecans (cut into small pieces)

1/2 cup organic goji berries (optional)

1/2 cup banana chips cut into bite-size  (optional)

Directions:  Mix together in large bowl and then store in an airtight glass container. Keep in a refrigerator for maximum freshness.