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WEEK 3

FUEL GUT HEALTH/ 

By now you know that a healthy gut is essential to proper immune function. And you also know that a happy gut means a healthy, diverse gut flora. 

The gut microbiome is composed of trillions of microorganisms that depend on the human diet for their main source of energy [1]. So, when you’re choosing foods, remember that you’re not eating for one; you’re eating for trillions. Soluble fibers bind toxins and feed gut microbes. Some soluble fibers--prebiotics--feed only the helpful bacteria in your gut--called probiotics. Meanwhile, insoluble fibers help bulk stool and ensure movement of soluble fiber to the colon, where the majority of the gut microbiome lives [2]. 

This week, try adding fiber-rich foods to your diet to enhance to give gut health an extra boost. Here are a few ideas: 

You can also support gut health by adding probiotic-rich foods to your diet. Here are a few examples: sauerkraut, kimchi, yogurt, natto, and drinks like kombucha or kefir. 

 

TIPS FOR ON-THE-GO/   

  1. Make grains or beans in large batches ahead of time and store in the fridge. Try adding grains or beans to your salads.

  2. Eating out: Ask for the brown rice instead of the refined pasta or wrap.

  3. Instead of soda, try drinking kombucha, water or kefir, all rich in probiotics.

 

RECIPES FOR A HAPPY GUT/  

Cilantro-Lime Kimchi Bowl

This bowl feeds more than just you. The fiber in the rice, beans and brussels sprouts provides nourishment for your microbiome. The kimchi adds additional healthy gut bugs (probiotics) to increase microbe diversity. Download the recipe and nutritional information here. 

INGREDIENTS

  • Rice, Brown, Long Grain, 4 Cup, cooked

  • Bone Broth, 4 Cup

  • Black Beans, canned (1 can = 2 cups), 2 Cup

  • Brussels Sprouts, trimmed and halved, 1 pound

  • Olive Oil, 1.5 tablespoon

  • Eggs (pastured, organic), 4 egg

  • Sea Salt, 1 tbsp

  • Cilantro, washed, ends trimmed, 1 bunch

  • Oil, avocado, 0.3 cup

  • Garlic, pressed or chopped, 1 garlic clove

  • Lime Juice, 1 juice of

  • Sea Salt, divided, 2 teaspoon

  • Kimchi (1 serving), 1 oz

INSTRUCTIONS 

Brussels sprouts: Preheat oven to 425 F. Trim and halve Brussels sprouts. Drizzle with olive oil and 1 tsp of sea salt, toss. Place cut-side down on a baking sheet lined with unbleached parchment paper. Cook for 20 - 25 min. 

Rice and beans: Cook rice using bone broth instead of water for added protein, flavor using instructions on package. Heat the beans (drained) on the stove top. 

For instant pot rice: Add 4 cups bone broth to instant pot, add 1 cup brown rice, rinsed thoroughly. Close and lock lid, pressure cook for 17 minutes on high, natural release for 20 minutes.

Eggs: Fry 4 eggs in avocado or olive oil

Dressing: While the rice and brussels sprouts cook: In a food processor, place the cilantro, avocado oil, garlic and lime juice. Pulse until completely pureed. 

Build your bowl: Combine rice and beans, mix in brussels sprouts. Top with fried egg, cilantro sauce and kimchi. 

 

Chai-Spiced Breakfast Cereal

Breakfast never looked so easy and tasty! In less than 10 minutes, you get a nourishing, fiber-filled alternative to the traditional oatmeal breakfast. Download recipe and nutritional information here. 

INGREDIENTS

  • Buckwheat Groats, 1 tbsp

  • Chia seeds, 1 tbsp

  • Hemp Seeds, 1 Tbsp

  • Ground Cinnamon, 1 tsp

  • Ground Ginger, 0.5 teaspoon

  • Ground Cloves, 0.25 tsp

  • Ground Cardamom, 1 pinch

  • Ground Nutmeg, 1 pinch

  • Coconut Milk, 0.25 cup

  • Raw Honey, 0.5 tsp

INSTRUCTIONS

Combine and mix all ingredients in a bowl. Stir and let sit for 5 minutes before eating.

To make in advance, store dry: In storage containers, combine buckwheat, chia and hemp. If you like spicier, double or triple the ground spices. Combine in a bowl, then place and store in an air-tight container(s). When ready to eat: scoop out 3 Tbsp, add 1/4 cup nut milk and let sit for 5 minutes

Optional: Adding dried fruit like mango or fresh banana will add flavor, but it will also add sugar so remember that a little goes a long way!

 

RESOURCES/ 

[1] D. Davani-Davari et al., “Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications,” Foods, vol. 8, no. 3, p. 92, Mar. 2019, doi: 10.3390/foods8030092.

[2] K. Makki, E. C. Deehan, J. Walter, and F. Bäckhed, “The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease,” Cell Host & Microbe, vol. 23, no. 6, pp. 705–715, Jun. 2018, doi: 10.1016/j.chom.2018.05.012.

 

 

Download the full Recipes for your Reset Guide here.  

 

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