Gut friendly recipes

Breakfast

5 minutes Ginger Turmeric Smoothie:

Ingredients

Turmeric -It is full of anti-inflammatory and antioxidant powers. You can use either fresh turmeric root or powdered turmeric in this smoothie.
Black pepper – Any time you are using turmeric it is important to add a pinch of black pepper as well to activate and get all of the health benefits of the curcumin that is found in the turmeric.
Ginger – High in anti-inflammatory and antioxidant properties it is great for weight loss, joint pain, blood sugar levels, digestion, and even menstrual pain.
Frozen mango – Rich in vitamin A, vitamin K, vitamin C, folate, beta-carotene, and other antioxidants.
Frozen pineapple -Rich in vitamin C, manganese, and a rich source of antioxidants that can help boost immunity, lower inflammation, and reduce health risks.
Frozen banana – Rich in vitamin A which helps to brighten the skin and give you a healthy glow.
Honey – Just a little bit of honey really helps soften the bold turmeric.
Water – Filtered water is my choice of smoothie thinner, but you can use coconut water if you prefer.

Direction
Add to the blender.
Add all of the ingredients to a high speed blender. Start with liquid, followed by the frozen fruit, and the remaining ingredients . Blend on high for at least 1 minute or until smooth. Add more water if needed to reach desired smoothie thickness. Makes 20 ounces.
Note: If your fruit isn’t frozen, be sure to add in a large handful of ice to get that good cold smoothie consistency.

Probiotic Breakfast Bowls

Ingredients
  • 1 3/4 cups water
  • Kosher salt
  • 1 cup quinoa: A fiber-rich grain that nourishes and energizes beneficial gut bacteria.
  • 1 medium avocado: Creamy and packed with healthy fats, it soothes the gut lining and aids digestion.
  • 2 medium scallions: Subtle yet powerful, they provide prebiotics that fuel your gut’s good bacteria.
  • 2 tablespoons olive oil, divided: Liquid gold that balances gut bacteria with its anti-inflammatory magic.
  • 4 packed cups baby spinach (about 4 ounces): A leafy green powerhouse, full of fiber that keeps your digestion smooth and your gut happy.
  • 4 large eggs: Protein-packed and versatile, they support a thriving gut environment.
  • 1 cup fermented red cabbage or beet kraut: A probiotic treasure that revitalizes your gut microbiome.
  • 1 cup plain Greek yogurt: Creamy and tangy, it’s a probiotic-rich treat that fortifies gut health.
  • 4 teaspoons hemp seeds: Nutty and nourishing, these are full of fiber and omega-3s that calm inflammation and nurture your gut.
Instructions
  • Rinse 1 cup quinoa, then place in a medium saucepan. 
  • Add 1 3/4 cups water and a generous pinch of kosher salt, and bring to a boil. 
  • Reduce the heat to a simmer and cook uncovered until the quinoa is tender, 10 to 12 minutes. 
  • Remove from the heat, cover, and let steam for 5 minutes. Meanwhile, thinly slice 1 avocado and 2 medium scallions. 
  • Heat 1 1/2 teaspoons of the olive oil in a large nonstick skillet over medium heat until shimmering. Add 4 packed cups baby spinach, and cook, tossing frequently, until wilted, 1 to 2 minutes. 
  • Divide the spinach between 4 bowls and wipe the pan clean.
  • Heat the remaining 1 1/2 tablespoons olive oil in the skillet over medium heat until shimmering. 
  • Add 4 large eggs and season each with a pinch of salt. 
  • Cook until the edges are crisp and the whites are set, about 2 minutes.
  • Divide the quinoa between the bowls and top each with a fried egg. 
  • Divide 1 cup purple kraut, the avocado slices and scallions, 1 cup Greek yogurt, and 4 teaspoons of hemp seeds among the bowls.

Lunch

Smoked Salmon & Cream Cheese Omelet
Ingredients
  • 2 large eggs;  High-quality protein and essential nutrients. They contain choline, which plays a role in maintaining the structural integrity of cell membranes
  • 1 teaspoon reduced-fat milk or water;  Using reduced-fat milk adds beneficial nutrients such as calcium and vitamin D without excessive fat, which can be easier on the digestive system.
  • ⅛ teaspoon ground pepper; contains piperine, which may enhance the absorption of nutrients in the digestive tract
Pinch of salt.
  • 1 teaspoon butter. Butter, in small amounts, can provide butyrate, a fatty acid that is beneficial for colon health and has anti-inflammatory properties.
  • 2 tablespoons chopped smoked salmon; high quality protein, rich  in omega-3 fatty acids, which have anti-inflammatory effects and can promote a healthy gut microbiome.
  • 1 tablespoon cream cheese, softened, or crumbled feta. Both options contain probiotics if they are made from cultured milk, which can support a healthy balance of gut bacteria.
  • 1 tablespoon finely chopped red onion. Onions contain antioxidants, and  a good source of prebiotics, which are non-digestible fibers that feed beneficial gut bacteria. 
  • 1 ½ teaspoons chopped fresh dill, plus more for garnish.  
Directions
Whisk eggs, milk (or water), pepper and salt in a small bowl.
Melt butter in a small nonstick skillet over medium-low heat, tilting the pan to make sure the entire bottom is coated. Add the egg mixture and cook for 1 minute without stirring. Sprinkle salmon, cheese, onion and dill over one half of the eggs. Cook for 1 minute. Using a flexible spatula, lift the bare side to let raw egg from the middle flow underneath; you may need to tilt the pan slightly. Continue lifting in different spots until there’s almost no raw egg on top. Cook 2 minutes more.
Using the spatula, flip the bare side over the filling, folding the omelet in half, and cook for 1 minute. (If the eggs are starting to brown, lower the heat.) Carefully flip the omelet over and cook 1 minute more. Serve immediately, garnished with more dill and pepper, if desired.

Dinner

BBQ Chicken bowl

Ingredients

  • 8 ounces Yukon Gold Potatoes: Their resistant starch feeds gut bacteria, supporting SCFA production that reduces skin inflammation.
  • 1 tablespoon Canola Oil: Omega-3s maintain gut integrity, preventing toxins from affecting the skin.
  • 1 tablespoon Apple Cider Vinegar: Acts as a prebiotic, boosting gut health and improving nutrient absorption for balanced skin pH.
  • 2 (15-ounce) cans Pinto Beans: High fiber and zinc support gut bacteria and skin repair.
  • 2 cups Angel Hair Coleslaw (Cabbage): Provides fiber and antioxidants that enhance gut health and prevent skin aging.
  • 2 cups Shredded Chicken: Lean protein aids gut lining and collagen production for firm skin.
  • 6 tablespoons Spicy Barbecue Sauce: Stimulates digestion, enhancing nutrient absorption that benefits skin health.
  • ½ cup Fresh Corn Kernels: Promotes gut microbiome diversity and reduces skin inflammation.
  • 1 tablespoon Chopped Fresh Chives: Rich in prebiotics and antioxidants, supporting gut bacteria and vibrant skin.

Directions
Preheat oven to 450 degrees F. Toss potatoes with oil and 1/4 teaspoon each salt and pepper. Spread on a rimmed baking sheet; roast until golden, about 15 minutes.
Whisk together mayonnaise, vinegar, sugar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl. Add slaw, and toss to coat.
Combine beans, chicken, barbecue sauce, water, and 3/8 teaspoon salt in a saucepan; bring to a simmer over medium-high. Remove from heat; divide among 4 bowls. Top with potatoes, slaw, corn, and chives.

Snacks

Peanut Butter Oatmeal Muffin 
  1. Ingredients 1 Oats (3 cups): These fiber-packed powerhouses keep your gut happy, which means clearer, glowing skin for you.
  2.  Low-fat Milk (1 ½ cups): A splash of this creamy goodness brings probiotics to the party, helping your gut stay balanced and your skin stay smooth
  3. Peanut Butter (½ cup, divided): Creamy, dreamy peanut butter is loaded with healthy fats and vitamin E, giving your gut and skin a big high-five!
  4. Light Brown Sugar (1/3 cup): Just a touch of sweetness to keep things yummy—because balance is key, right?
  5. Unsweetened Applesauce (¼ cup): This little hero is packed with pectin to keep your gut in tip-top shape, which means happier, more radiant skin.
  6. Eggs (2 large): Eggs bring the biotin and protein, making sure your skin stays smooth and your gut stays strong.
  7. Baking Powder (1 teaspoon): Just here to help your muffins rise and shine!
  8. Vanilla Extract (1 teaspoon): A dash of this adds a sweet, comforting flavor with a tiny antioxidant boost.
  9. Salt (½ teaspoon): Just enough to balance out the flavors—because everything’s better with a pinch of salt!
  10. Chocolate Chips (¼ cup): A sprinkle of chocolatey goodness adds some fun (and a few flavonoids) to keep your skin glowing and your taste buds happy.
Directions
  1. Preheat your oven to 375°F and give a 12-cup muffin tin a light coating of cooking spray.
  2. In a large bowl, mix the oats and milk, then let them soak for about 20 minutes. Once ready, add the milk, 1/4 cup of peanut butter, brown sugar, applesauce, eggs, baking powder, vanilla, and salt. Stir everything together until well combined.
  3. Spoon about 2 tablespoons of the batter into each muffin cup. Divide the remaining 1/4 cup of peanut butter and chocolate chips evenly among the cups, about 1 teaspoon each. Cover with the rest of the batter, another 2 tablespoons per muffin.
  4. Bake for around 25 minutes, or until a toothpick inserted into the center comes out clean. Let the muffins cool in the pan for 10 minutes, then transfer them to a wire rack. Enjoy them warm or at room temperature.