Taking care of our gut health often slips through the cracks, yet it holds the key to our overall well-being. Imagine nourishing your body with wholesome, delicious meals that not only heal your gut but are also easy to prepare in advance. In this post, I will delve into a collection of gut-healing recipes that you can effortlessly incorporate into your meal prep routine, making the journey to a healthier you both attainable and delightful.
Why is gut health so important?
Not only is a healthy gut crucial for digesting and assimilating foods and essential nutrients needed for the functioning of our bodies, but it also eliminates our waste, as well as plays a crucial role in our immune system and mental health. Good gut health is also essential for balanced hormones, good energy levels and overall happiness.
What we eat can have a huge impact on the microbiota, which in turn has a huge impact on our overall health. If we eat certain things that promote undesirable bacteria, this can make us more susceptible to obesity or inflammatory bowel diseases, for example.
6 ingredients to add to everyday meals for a healthy gut
Below are a few ingredients to add to your everyday meals, which you will likely have in your kitchen already.
- Carrots: Rich in fibre and antioxidants, supporting a healthy gut environment.
- Kefir: A fermented drink full of beneficial bacteria and yeast.
- Sauerkraut: Fermented cabbage that contains probiotics and fibre.
- Bone broth: There are so many organic options available to buy.
- Bananas: Provide prebiotic fibre, promoting healthy gut bacteria.
- Chia Seeds: High in fibre and promote good digestion.
Keep on reading as I share a gut-loving recipe inspiration for breakfast, lunch and dinner, that will keep you healthy and satisfied.
Breakfast – Kefir Chia Seed Pudding
This tasty, easy breakfast, is a perfect grab-and-go option for those busy mornings when you still want nourishment. It is a great option for gut health due to the high fibre and omega 3 content in the chia seeds and flaxseeds, which helps to promote healthy digestion. The berries add antioxidants and vitamins, while kefir provides plenty of the all-important gut-supportive probiotics.
INGREDIENTS:
- 3 tablespoons chia seeds
- 1 cup Kefir
- 1/2 teaspoon vanilla extract
- 1 tablespoon maple syrup or raw honey (optional for added sweetness)
- 1/2 cup mixed berries (such as blueberries and raspberries)
- A small handful of almonds or walnuts chopped (for added flavour and omega-3 fatty acids)
- 1/2 teaspoon of ground flaxseeds (for extra fibre and anti-inflammatory benefits)
INSTRUCTIONS:
- In a bowl, mix the chia seeds, kefir, and vanilla extract. If you prefer a sweeter breakfast, add the maple syrup or raw honey now.
- Stir well, then let it sit for 5 minutes. Stir again to ensure all chia seeds are separated, then cover and refrigerate overnight. The chia seeds will absorb the liquid.
- In the morning, stir the chia seed pudding well and add a little more kefir if the consistency is too thick.
- Top the pudding with fresh berries, chopped nuts, and a sprinkle of ground flaxseeds for an extra nutritional boost. Enjoy chilled!
Lunch – Buddha bowl
A Buddha bowl for lunch can easily be meal-prepped and enjoyed as a balanced, gut-loving weekday meal. Think quarter of the plate being a wholegrain, half the plate being veggies and a quarter plate being protein such as meat, fish, egg, and then add a dressing for extra flavour.
INGREDIENTS:
- 3 tbsp cannellini beans (or other tinned or jarred beans)
- A handful of salad leaves
- A couple of slices of radishes
- A handful of halved cherry tomatoes
- A few slices of cucumber
- 60g tined sardines (or any other lean protein)
- Tbsp salsa verde
- Sunflower or pumpkin seeds
INSTRUCTIONS:
- In a bowl, throw in all the ingredients, except the seeds and the salsa verde.
- Mix before topping with the salsa verde and sprinkle of sunflower seeds.
- This recipe is very flexible so swap out the ingredients each time, replacing them with veg, such as carrots, diced avocado, celery, etc. For protein, choose anything between shredded roast chicken, prawns, and white fish.
Dinner – Healthy Gut Ramen
For dinner, a quick and easy version of a home-made ramen that packs in pre-biotic rich veggies and gut healing bone broth, for a very tasty dinner that will nourish your gut and your soul.
INGREDIENTS:
- 2 packs of instant ramen noodles
- 4 cups of chicken bone broth
- 2 cloves garlic, minced
- 1-inch piece of ginger, sliced
- 2 tablespoons tamari sauce
- 1 tablespoon miso paste (optional)
- 2 eggs
- 1 cup sliced mushrooms (try a mix and include some shiitake)
- 1 cup spinach or bok choy
- 1/2 cup sliced green onions
- 1/2 cup shredded carrots
- 1/2 cup of beansprouts
- Sriracha or chilli oil (optional for spice), chopped fresh chilli and coriander to serve
INSTRUCTIONS:
- In a large pot, bring the chicken broth to a boil. Add the minced garlic and sliced ginger and let them simmer for about 5 minutes.
- Add the tamari sauce and miso paste (if using) to the pot. Stir until the miso paste is fully dissolved.
- In a separate pan, boil the eggs for 6-7 minutes for soft-boiled. Remove the eggs and place them in a bowl of cold water to stop the cooking process.
- Add the instant ramen noodles to the pot and cook according to the package instructions, usually about 3-4 minutes.
- During the last 2 minutes of cooking the noodles, add the mushrooms, beansprouts, spinach (or bok choy), green onions and shredded carrots.
- Once the noodles and vegetables are cooked, turn off the heat. Peel and halve the eggs.
- Divide the ramen into bowls, top with the halved eggs, chopped coriander and drizzle with sriracha, chilli oil or fresh chilli.
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