One of the most vital ways to support your gut health (plus overall wellness and vitality) – is through the foods you choose to feed yourself.
The gut is a strong and resilient organ that requires a variety of nutrients to thrive. The foundations of a gut-friendly diet include fiber-rich fruits and vegetables, fermented foods, a mix of protein sources, and high-quality prebiotics and probiotics (through food and supplements).
These are some of my top recipes to support a happy gut and aid digestion. Give them a chance to satisfy your taste buds and your tummy!
Banana Bread Overnight Oats
Say “good morning” to your gut with our hearty breakfast treat! Features a blend of mashed banana, cinnamon, oats, chia seeds plus a scoop of JSHealth Vitamins Protein + Probiotics starring the probiotic strain Lactobacillus Rhamnosus GG (LGG), is the ultimate way to start your day and your digestion. Top with walnuts for extra crunch.
Components:
- ⅓ cup rolled oats
- 1 tablespoon of chia seeds
- ½ banana, mashed
- ½ serving JSHealth Vitamins Vanilla Bean Protein + Probiotics
- ½ teaspoon of cinnamon
- ¾ cup milk of choice
To serve:
- ½ banana, sliced
- 1 tablespoon peanut butter
- Sprinkle with crushed walnuts, optional
- Additionally sprinkle with cinnamon
Method:
Combine the mashed banana, oats, chia seeds and protein powder in a bowl or jar. We beat them to unite. Pour the milk and mix again. ,
,Put the oats in the fridge for 30 minutes or until the mixture thickens. I like to make mine the night before, ready to grab and go in the morning.
Remove from the fridge and loosen with a little extra milk if needed. Top with sliced banana, peanut butter, cinnamon and sprinkle with walnuts, if desired.
Pumpkin & Lentil Soup
Simple to make and so rich in flavor, this soup is my go-to for a hearty dinner to warm me from the inside out! I love the mix between the sweet richness of the pumpkin along with the rich depth of the red lentils. Sprinkle with dukkah on top and serve with crusty dough.
Components:
- 2 tablespoons of extra virgin olive oil
- 1 brown onion, diced
- 2 cloves garlic, sliced
- ¼ (750g) kent/jap pumpkin, skin removed and diced
- 1 cup red lentils, rinsed and drained
- 4 cups vegetable stock
To serve:
- 4 tablespoons of dukkah
- 4 slices of sourdough, or bread of your choice
Method:
Heat the olive oil in a large saucepan or pot over medium heat.
Add the onion and garlic cloves and sauté for 4-5 minutes or until the onion softens.
Add the pumpkin, red split lentils and vegetable stock. Season with black pepper. Bring to a boil, then reduce heat to a simmer. Simmer for 20 minutes or until the pumpkin is cooked and tender.
Remove from heat and blend using a blender. You can also blend the soup in a food processor once it has cooled.
Put them in a serving bowl and pour a little extra virgin olive oil on top and sprinkle with dukkah. Serve with toasted sourdough or bread of our choice.
Pearl couscous & roasted vegetable salad
Our final salad is a true prep champion! It stars a colorful mix of roasted veggies (that your microbiome will love!) atop a bed of fluffy couscous topped with our signature salad sprinkle (keep it in the fridge to add to your next salad or on top of yogurt! ) of crunchy nuts and seeds. The best part? It stores well and tastes even better the next day, perfect for meal prep or quick lunches. Customize the protein with your choice – we love shredded chicken, boiled eggs or chickpeas for a vegan option.
Components:
- 1 cubed sweet potato
- 1 zucchini cut into slices
- 1 red pepper, cut into pieces
- 1 red onion, cut into moons
- 2 tablespoons extra virgin olive oil
- 1 cup pearl couscous, use quinoa for gluten-free
- ¼ cup chopped chives
- 2 tablespoons chopped dill
- 3 tablespoons of pine nuts
- 3 tablespoons of pistachios
- ¼ cup pumpkin seeds
For the dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon of lemon juice
- 2 tablespoons maple syrup
- 2 tablespoons whole grain mustard
- 1 small clove of garlic, finely chopped
Method:
Preheat the oven to 200°C or 390°F. Line a tray with baking paper. Add the sweet potato, zucchini, bell pepper and red onion to the pan. Drizzle the oil over the top and season with sea salt and black pepper. Bake for 30 minutes or until golden brown. Note: the key here is to chop the sweet potato smaller than the other vegetables so they all cook at the same time.
Cook the pearl couscous according to package directions. We like to cook ours in vegetable stock.
To toss the salad, heat a frying pan over medium heat. Add the pine nuts, pistachios and pumpkin seeds along with a pinch of sea salt. Fry for 4-5 minutes, stirring occasionally. Keep an eye on the mixture to make sure it doesn’t burn.
,To make the dressing, whisk together all the ingredients in a small bowl or jar. ,
Combine the cooked couscous, roasted vegetables, herbs, dressing and half of the sprinkled seeds in a bowl. Stir to combine and serve.
Keep any leftovers in the refrigerator for up to 3 days. Salad dressing can be stored in a sealed container or jar for up to two weeks.
Almond, Chickpea & Sweet Potato Curry
This beautifully aromatic vegan curry is packed with plant-based protein from chickpeas and almond butter. In addition, it contains quality fats, whole food carbohydrates and is seasoned with spices and herbs for a nutritious, tasty dish. The ultimate comfort food to relax and enjoy a dose of gut-loving fiber!
Components:
- 1 cubed sweet potato
- 1 tablespoon extra virgin olive oil
- 1 400 ml (14.1 oz) can coconut milk
- 2 tablespoons of tomato paste
- 3 tablespoons of almond butter
- 2 tablespoons of coconut oil
- 2 cloves of garlic, finely chopped
- ½ bunch cilantro, stalks chopped, leaves reserved
- 1 tbsp curry powder, we used madras curry
- ½ cup vegetable stock
- 1 400 g canned chickpeas, rinsed and drained
- 2 cups baby spinach
To serve:
- 1 ½ cups cooked brown rice
- 1 teaspoon chili flakes, optional
Method:
Preheat the oven to 180°C or 360°F. Line a tray with baking paper. Spread the sweet potato pieces all over the pan and drizzle with extra virgin olive oil. Season with sea salt.
Bake for 25-30 minutes or until golden brown and cooked through.
In a bowl, mix the coconut milk, tomato paste and almond butter until smooth. Set aside.
Melt the coconut oil in a saucepan over medium-high heat. Add the chopped garlic and coriander stalks and sauté for 2-3 minutes.
Add the curry powder and cook, stirring, for an additional minute. Next, add the coconut and almond butter mixture to the pan, along with the vegetable stock. Bring to a boil, then reduce heat and simmer for 5 minutes.
Add the chickpeas and baby spinach and continue to cook until the spinach is wilted. Stir through the cooked sweet potato. Season to taste with sea salt and black pepper.
Serve with the brown rice, coriander leaves and chilli flakes, if using.
