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I could not be more excited about this topic: healthy recipes for gut health. This month I am walking my wellness clients through a gut protocol beginning on 3/15/22. While we wait for this launch I am sharing with you recipes for gut health. 

Eating For Gut Health Recipes

Digestive Papaya Salad

cut papaya

Photo by: Simply Recipes

For Peanuts:

  • 2 Tbsp. extra-virgin organic coconut oil (approx. 1 tsp. will stick to
  • peanuts)
  • 28 whole unsalted peanuts
  • 1 dash sea salt (or Himalayan salt)
  • 1 dash garlic powder
  • 1 dash ground smoked paprika

For Dressing:

  • ¼ cup fresh lime juice
  • 3 Tbsp. fish sauce
  • 3 Tbsp. coconut sugar
  • 2 Tbsp. + 2 tsp. chia seeds
  • 1 clove garlic, grated or finely chopped
  • 1 serrano chile, seeded and finely chopped (optional)

For Salad:

  • 4 cups shredded raw green papaya (3–4 lbs.)
  • 1 cup halved grape tomatoes
  • ½ cup sliced green onions (approx. ½ bunch)
  • ½ cup shredded carrots (approx. 1½ medium)
  • ¼ cup torn fresh cilantro
  • 1 lb. cooked medium shrimp
  • ½ medium avocado, peeled and sliced

Instructions:

  1. To prepare the peanuts, heat oil in a medium skillet over medium heat. Add peanuts and cook, stirring often, until golden brown, about 5 minutes. (Lower heat if necessary, so that peanuts don’t burn.)
  2.  Use a slotted spoon to carefully transfer peanuts to a bowl lined with paper towels. Sprinkle with salt, garlic powder, and paprika; toss to coat. Set aside.
  3. For dressing, place lime juice, fish sauce, sugar, chia seeds, garlic, and serrano chile (if desired) in a large mixing bowl; whisk to combine.
  4. To the same bowl add papaya, tomatoes, green onions, carrots, cilantro, and shrimp; toss to combine.
  5. Divide equally among four serving bowls; top each bowl with sliced avocado and 7 peanuts.
  6. Serve immediately, or store refrigerated in an airtight container for up to 2 days. 

Lentil Lime Salad

lentil lime salad

Photo by: Beachbody

Ingredients:

  • 1 cup cooked green lentils (see Lentils recipe pg. XX)
  • 1 medium carrot , shredded
  • ¼ cup finely chopped fresh cilantro
  • 1½ tsp . sesame oil
  • 2 Tbsp . fresh lime juice
  • Braggs Liquid Aminos
  • Himalayan salt (to taste; optional)
  • ¼ tsp . ground cumin (to taste; optional)
  • Herbal seasoning blend (to taste; optional)

Instructions:

  1. Combine lentils, carrot, cilantro, oil, lime juice, Braggs Liquid Aminos, salt (if desired), cumin (if desired), and seasoning blend (if desired) to lentils; toss gently to blend.
  2. Let salad marinate, covered, in the refrigerator for 2 hours before serving.

Nutritional Information (per serving):

  • Calories: 326
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 335 mg
  • Carbohydrates: 49 g
  • Fiber: 18 g
  • Sugar: 7 g
  • Protein: 19 g

Gut Health Detox Recipes

I have walked my clients both through three-day and twenty-one-day cleanses involving whole foods. I like to teach people to cleanse their bodies and heal their guts with whole foods versus deprivation unsustainable diets or cleanses. Here are some sample foods from our three-day reset.

Cauliflower Rice Tabbouleh

3-day reset meal plan

Photo by: Beachbody

Finely chop (or pulse in a food processor) 1 cup cauliflower florets, until they resemble couscous. Place cauliflower in a large bowl and add ½ chopped tomato, ½ cup chopped cucumber, ¼ cup chopped onion, ½–¾ cup chopped parsley, 2 Tbsp. lemon juice, 3 tsp. olive oil, Himalayan salt to taste, and chili flakes to taste (optional). Stir to combine. Divide evenly between three food storage containers and place in the refrigerator.

Moroccan Carrot Salad

Grate 6 carrots over a large bowl. Add 1½ tsp. olive oil, 2 Tbsp. lemon juice, 6 Tbsp. chopped parsley (or cilantro), 1½ cloves finely chopped garlic, ¼ tsp. cumin, ¼ tsp. paprika, ¼ tsp. cinnamon, ¼ tsp. cayenne pepper (optional), and ¼ tsp. Himalayan salt. Stir to combine.

Gut Health Drink Recipes

While I don’t have a juice cleanse for gut health recipes I do have recipes that support gut health by using the daily superfoods I drink. Have you ever heard the phrase “eat the rainbow”? No, I am not talking about Skittles. The more color and variety you have in your foods the more likely it is you are getting a larger variety of nutrients that will not only support your digestion and absorption of nutrients but your overall health!

Strawberry Watermelon Surprise Shakeology

Watermelon refreshment drink

Photo by: Beachbody

Ingredients:

Instructions:

Place water, watermelon, Shakeology, mint, and ice in blender; cover. Blend until smooth.

Berry Avocado Breakfast Smoothie

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Plant-Based Tropical Strawberry Shakeology (See link above)
  • 1 cup fresh (or frozen) blueberries, reserve a small amount for garnish
  • ¼ medium avocado, cut into chunks
  • 2 Tbsp. dry rolled oats

Instructions:

Place almond milk, ice, Shakeology, blueberries, avocado, and oats in blender; cover. Blend until smooth. Pour into serving glass (or Mason jar); garnish with reserved blueberries.

Fermented Foods for Gut Health Recipes

A few years ago I started putting sauerkraut on my eggs in the morning to add to my digestive enzymes. I definitely noticed a difference in metabolism and how I felt overall. I love the brand Wildorne if you plan to buy yourself some already made, Trader Joe’s also has great pre-made kraut. If you’re ready to dive into making your own kraut or other pickled goodness? Here are some recipes.

Pioneer Woman Sauerkraut

Ingredients:

  • 2 1/2 lb. Head Of Cabbage
  • 3 3/4 tsp. To 5 Teaspoons Salt, Or About 1 1/2 To 2 Teaspoons Per Pound Of Cabbage

Directions:

  1. Weigh your cabbage to see how much salt you should use.
  2. Remove the outer leaves of your cabbage and any that are damaged. Discard.
  3. Cut out the core and rinse the cabbage well, allowing the water to flow between the cabbage leaves. Drain well.
  4. Reserve 1 outer leaf. Thinly shred the remaining cabbage with a knife or food processor. Place in a large bowl.
  5. Sprinkle the calculated amount of salt over the cabbage and toss well. Let sit for 15 minutes.
  6. Massage the cabbage with your hands for 5 minutes. The cabbage should release a good amount of liquid during this time.
  7. Pack the cabbage firmly into a very clean glass quart jar. Pour the liquid that was released during kneading on top. Cut a circle the same diameter as your jar out of the reserved cabbage leaf. Place it on top of the packed-down cabbage. Place a weight on top of the cabbage to ensure that it stays under the brine. If the brine doesn’t completely cover the cabbage and weight, top off with a 2% solution of saltwater (1 teaspoon salt per cup of water).
  8. Screw a plastic lid onto the jar. Place the jar in a rimmed pan (to catch any overflow) and allow to ferment at room temperature until the kraut is as sour as you like it. This can take anywhere from 1–4 weeks.
  9. After it’s done fermenting, store the sauerkraut in the refrigerator.

Love and Lemons Pickled Onions

Ingredients:

  • 2 small red onions
  • 2 cups white vinegar
  • 2 cups water
  • 1/3 cup cane sugar
  • 2 tablespoons sea salt (optional)
  • 2 garlic cloves
  • 1 teaspoon mixed peppercorns

Instructions:

  1. Thinly slice the onions (it’s helpful to use a mandoline), and divide the onions between 2 (16-ounce) jars or 3 (10-ounce) jars. Place the garlic and peppercorns in each jar, if using
  2. Heat the vinegar, water, sugar, and salt in a medium saucepan over medium heat. Stir until the sugar and salt dissolve, about 1 minute. Let cool and pour over the onions. Set aside to cool to room temperature, then store the onions in the fridge.
  3. Your pickled onions will be ready to eat once they’re bright pink and tender – about 1 hour for very thinly sliced onions, or overnight for thicker sliced onions. 

Thanks for reading. I hope this information was useful and finds you in a space of the heart. I’m just me, Sarah Roberts (Savino), MSW, RYT200, TBB Coach founder of team Indie Sols, figuring out what works for me and sharing it with you in hopes that it will make some positive changes for you as well!

– Sarah Savino is my recommended Wellness, Mindset and Nutrition Coach who resides in Colorado but has a community of clients she guides and manages nationally. She has her frequent retreats that her clients are encouraged but not required to attend and someone who knows first hand how it is to be overworked and overweight. She is a living truth that once within the right community and with the right guide, everything is possible. She can be reached:

Dr. Shakib, your Irvine Posture Chiropractor