Nourishing Recipes to Keep Your Gut Health on Track

Girl holding a bowl of muesli, which is good for gut health

Recipes to Heal your Gut

People are more than ever focusing on improving their gut health and are being more mindful of the foods they put into their body.

Foods that are good for your gut can be generally divided into 2 categories – prebiotics and probiotics. Treating your gut to foods rich in both pre and probiotics will have immediate health benefits which includes increased energy, a positive mindset, greater creativity and better sleep.

Prebiotics are the foods that gut bacteria feast on, such as bananas, almonds, garlic, legumes, mushrooms and whole grains. Probiotic-rich foods are fermented or cultured, so they harvest good bacteria naturally. Apple Cider Vinegar, fermented vegetables and cultured yogurt are common examples of these.

You may be thinking that recipes to incorporate these gut healthy foods would be boring and bland. However we have compiled some delicious recipes that you can incorporate into your daily routine and boost your gut health.

 

Breakfast – Bircher Muesli

Serves 2

This super yummy recipe is adapted from Jamie Oliver’s bircher muesli. It has both pre and probiotic elements, making it a dynamic way to start the day.

Ingredients

  • 1 cup oats
  • ¼ cup each of hazelnuts (chopped), almonds (chopped), chia seeds and pumpkin seeds
  • 1 cup milk of your choice (we like organic almond milk)
  • 1 cup natural greek yogurt
  • Maple syrup , to taste
  • A dash of all-natural vanilla extract
  • ¼ teaspoon of ground cinnamon
  • 1 apple, grated
  • Blueberries and strawberries to serve

Method

The night before, put the oats, hazelnuts, almonds, chia seeds and pumpkin seeds into a container, pour over the milk,. Then add the yogurt, maple syrup, vanilla and cinnamon, and mix well. Add the grated apple and stir in quickly to avoid it going brown. Cover and pop into the fridge overnight.

In the morning, serve your bircher with sliced strawberries and blueberries.

Lunch – The Reuben Sandwich

Serves 6

Sauerkraut is synonymous with the Reuben sandwich. Not only will this delight your tastebuds, but the sauerkraut is packed with probiotics, and the rye bread will add all important fibre to your diet.  

This recipe is a simplified version from SBS Feast

Ingredients

  • 12 slices rye bread 
  • 600g thinly sliced corned beef
  • 300 g (2 cups) sauerkraut
  • 1 cup thousand island dressing
  • 18 slices Swiss cheese
  • Dill pickles, to serve
  • Little bit of organic butter to cook

Method

Spread thousand island dressing on half the bread, top with corned beef, sauerkraut and cheese, then top with remaining bread.

Lightly butter outside of each sandwich. Melt some butter in a frying pan over high heat. Reduce heat to medium and fry sandwiches in batches for 3 minutes. Press down with a spatula, then turn over and fry for a further 3 minutes or until cheese is melted and bread is golden brown.

Serve with dill pickles.

 

Dinner – Turmeric + Ginger Chicken Soup

Serves 4

Just reading the ingredients list in this recipe makes you feel better. You have to be committed to this food – it takes love, time and patience. But you will be rewarded with a nourishing, satiating meal that your whole body will be grateful for. Cooking with a whole chook ensures your soup has all the minerals found in bone broth. Your digestive system will love you for it.  Find the recipe from our friends at Good Food here.

 

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We hope you find some gut health inspiration from these recipes, and don’t forget prior to eating breakfast and dinner to take an ACV capsule to promote gut healing. You can purchase yours here.

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