GUT HEALTH
Compounds which promote gut health encourage digestion and metabolism. They promote the growth of good bacteria in the intestines.
Recipes that promote gut health are below.
To learn more about a healthy gut, click the icon.
June 6, 2023
Edit Edit date and time These squares are like lemon bars but made with antioxidant-rich baobab. Baobab is an African fruit that has a powdery texture. You can buy it from Amazon or you can use fresh lemon juice (3 Tbs.) or lemon zest (1 Tbs.) instead of the baobab powder. Feel free to substitute gluten-free flour for the wheat-based flour. BENEFITS: Baobab is a good source of vitamin C, an antioxidant that appears to guard against heart disease and stroke and also protects the skin from the aging effects of ultraviolet rays. It contains fiber, which helps with detoxification […]
June 6, 2023
Soup isn’t just for winter anymore! This hearty, flavorful soup features anti-inflammatory ingredients balanced with fiber for gut health, protein and healthy fats. Plenty of fresh and dried herbs and spices liven up the flavor as beans take the center stage in this dish. Blending part of the soup helps it maintain a complex texture while taking on a creaminess. Soup makes wonderful leftovers as flavors mingle over time. It also freezes well so it is perfect for weekend batch cooking and planning ahead for busy weekends ahead. Enjoy this light, healthy soup this spring. SERVES 6 Ingredients 2 Tbs. […]
February 14, 2023
The spices in this dish are inspired by Indian cuisine. The acid in the yogurt marinade helps tenderize the chicken. The sugar helps brown the chicken skin and caramelize it as it roasts. Be sure to toss the chickpeas (garbanzo beans) and cauliflower florets occasionally, coating them in the chicken fat as it renders. Benefits: Chickpeas contain fiber which aids digestion, increases satiety, and helps lower blood cholesterol. The iron in chickpeas helps transport oxygen properly throughout the body. The zinc they contain may play a role in reducing your risk of macular degeneration. It also maintains collagen and elastin […]
January 14, 2023
This curry is delicious over white or black rice. I use monk fruit sweetener to reduce the impact cane or beet sugar can have on your blood glucose levels. Monk fruit also has NO CALORIES, and it’s completely natural. You can use coconut sugar instead, but like cane sugar, it will impact your blood sugar and is caloric. Benefits: Pineapple contains bromelain, an enzyme that aids digestion by breaking down proteins. Coconut milk contains some medium-chain triglycerides (MCTs) which are broken down more easily by the body, as well as the anti-inflammatory, antimicrobial, antibacterial, and antiviral lauric acid. Serves 4 […]
September 14, 2022
Mexican street corn (maíz callejero) is roasted ears slathered with chile powder and mayonnaise. My version treats the corn with a lighter touch, calorically speaking, and includes black beans, brown rice, and the crunch of Romaine and jicama. Benefits: Black beans contain protein, tissue-repairing lysine, vitamin B-6 for producing energy, calcium for building strong bones, and collagen-building zinc. Corn provides zinc, eye-healthy lutein, and superoxide dismutase (SOD) an antioxidant and anti-inflammatory that fights free-radical damage in your cells. Brown rice is full of fiber for gut health as well as beneficial trace minerals. Serves 4 Ingredients 4 ears corn, shucked […]
August 30, 2022
Soursop (Guanabana) Lassi From my first book, The Age GRACEFULLY Cookbook, here is an easy and delicious beverage featuring guanabana. Called, Soursop Lassi, it’s essentially a lassi drink from India made with yogurt and a pinch of salt. Mango lassi is very popular in Indian restaurants. I put a South American spin on the healthful drink by using guanabana in place of the mango. Guanabana provides antioxidants, immune-boosting vitamin C and riboflavin. Yogurt has beneficial probiotics that aid digestion and gut health. Learn more about the benefits of soursop here. You can find frozen guanabana pulp in Latin markets. Ingredients […]
August 30, 2022
No-cook recipes should be easy, quick, and healthy. Be ready to entertain any time with this simple crowd-pleasing hummus. Fresh herbs add depth to a classic chickpea blend bursting with flavor from rich tahini paste, fresh lemon juice and zest and savory garlic. Quick to make, you can whip this up in a matter of minutes with your food processor. Beans provide heart-healthy protein and detoxifying fiber which is good for gut health. Ingredients ¼ cup olive oil ¼ cup tahini paste ¼ cup lemon juice ½ tsp. fresh lemon zest 2 garlic cloves 1 ½ Tbs. fresh thyme, picked […]
July 30, 2022
Roasting vegetables is one of the easiest ways to add more nutrient-dense foods to your diet. This dish’s blend of summer and year-round produce is tossed in an immune-boosting garlic miso sauce for added nutrition and delicious flavor. Miso is a thick paste made from fermented soybeans. Sometimes called miso paste or miso soybean paste, it can be found in any Asian grocery, or in the international section of mainstream grocery stores. You can use either white (mild) or red (stronger) miso. In Tokyo, they prefer the stronger red or brown varieties. Benefits: Miso is high in protein and rich […]
July 30, 2022
Ancient grains are trending, so you have probably heard of the roasted young (green) wheat called freekeh (pronounced free-kuh). This grain and the dishes made with it are from North Africa. In this recipe, I’ve combined it with savory garlic, fresh lemon, mint, sweet dates and nourishing chopped kale for a well-rounded side-dish full of flavor. Freekeh can be found in Whole Foods and other health-food stores or online. Benefits: Freekeh is packed with fiber and protein, so it will keep you full and satiated for hours. It also has vitamin B for energy, heart-healthy omega-3 fatty acids, and manganese […]
July 19, 2022
This hearty, filling salad has a nice mix of textures thanks to the chewy grains, crunchy raw vegetables, and soft-cooked vegetables. The vinaigrette and dried golden berries add a sweet-sour tang. You can chill this salad for an hour or two to let the flavors blend, but I typically serve it right away. BENEFITS: Whole grains like brown rice, wild rice, and quinoa provide detoxifying fiber, which keeps you feeling full to help you lose weight. Quinoa and wild rice are good sources of Omega-3s, which keep your skin looking fresh and youthful. Golden berries and red bell peppers contain […]
June 12, 2022
A delicious variation on traditional tapioca pudding, this tropical dessert recipe is vegan but creamy and satisfying all the same.
June 6, 2022
This blended drink helps with your immunity, gut health, and even detoxification. Yogurt has probiotics which keep the good bacteria in your intestines flourishing. This is important because the intestinal tract is a main component of your body’s immune system. Strawberries are very high in vitamin C, a known immunity booster. Limes also have vitamin C and the acid from their juice helps the stomach break down food. Certain flavanoids in limes help detox the body and act as anti-bacterial agents. In some countries limes are used as a natural antibiotic. The carrot juice (or orange juice) provides beta-carotene which […]
May 31, 2022
In this tasty appetizer, I pair moringa–which is loaded with strength-building protein, calcium, iron, vitamins A and C, and potassium–with artichokes, which add lutein for eye health and fiber for gut health. I like to steam the artichokes first and finish them on the grill, but you can omit this step to save time. Add other grilled vegetables such as red bell peppers, zucchini, and asparagus to expand on this delicious party food. SERVES 4-6 Ingredients 4 artichokes, trimmed and steamed for 30 minutes 2-3 Tbs. olive oil 1 cup olive oil mayonnaise 1 Tbs. finely chopped red onion 1 […]