Gut Guidline Recipes
Gut-Healing Chia Yogurt Bowl
Ingredients:
• ½ cup plain Greek yogurt (probiotic)
• 2 tbsp chia seeds (fiber & omega-3s)
• ½ banana, sliced (prebiotic)
• 1 tbsp ground flaxseeds (fiber & gut support)
• ¼ cup blueberries (antioxidants & fiber)
• 1 tbsp almonds (prebiotic fiber)
• 1 tsp raw honey (prebiotic & antimicrobial)
• ½ tsp cinnamon (anti-inflammatory)
Instructions:
1. In a bowl, mix the Greek yogurt and chia seeds. Let sit for 5 minutes to thicken.
2. Add sliced banana, blueberries, almonds, and flaxseeds.
3. Drizzle with raw honey and sprinkle with cinnamon. Enjoy!
Gut-Loving Turmeric Ginger Smoothie
Ingredients:
• 1 cup unsweetened kefir (probiotic)
• ½ banana (prebiotic)
• ½ cup pineapple (digestive enzymes)
• 1 tsp fresh grated ginger (soothes digestion)
• ½ tsp turmeric (anti-inflammatory)
• ½ tsp cinnamon (gut-friendly spice)
• 1 tsp flaxseeds (fiber)
• ½ cup water or coconut water
• Ice cubes (optional)
Instructions:
1. Blend all ingredients until smooth.
2. Pour into a glass and drink immediately for maximum probiotic benefits.
Miso Salmon with Roasted Asparagus & Quinoa
Ingredients:
• 1 salmon fillet (omega-3s for gut health)
• 1 tbsp miso paste (probiotic)
• 1 tbsp olive oil (anti-inflammatory)
• 1 tsp grated ginger (digestive aid)
• 1 clove garlic, minced (prebiotic)
• ½ lemon, juiced
• 1 cup quinoa (prebiotic fiber)
• 1 bunch asparagus (prebiotic)
• ½ tsp salt and pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. Mix miso paste, olive oil, ginger, garlic, and lemon juice. Brush over salmon.
3. Place asparagus on a baking sheet, drizzle with olive oil, salt, and pepper.
4. Roast salmon and asparagus for 12–15 minutes.
5. Cook quinoa according to package instructions. Serve with salmon and asparagus.
Gut-Healing Lentil & Vegetable Soup
Ingredients:
• 1 cup green lentils (fiber & prebiotic)
• 4 cups bone broth (gut-healing collagen)
• 1 tbsp olive oil
• 1 small onion, chopped (prebiotic)
• 2 cloves garlic, minced (prebiotic)
• 1 carrot, diced (fiber)
• 1 zucchini, diced (fiber)
• 1 tsp turmeric (anti-inflammatory)
• ½ tsp cumin (supports digestion)
• ½ tsp fennel seeds (reduces bloating)
• Salt & pepper to taste
• ½ cup fresh parsley, chopped
Instructions:
1. Heat olive oil in a large pot. Sauté onions, garlic, carrots, and zucchini for 5 minutes.
2. Add lentils, bone broth, turmeric, cumin, and fennel seeds. Bring to a boil.
3. Reduce heat and simmer for 30 minutes, until lentils are tender.
4. Season with salt and pepper, garnish with parsley and serve warm.
