Julia Chiles - Healthy Gut Recipes: An Illustrated Cookbook of Digestive-Friendly Dish Ideas!
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Healthy Gut Recipes
An Illustrated Cookbook of Digestive-Friendly Dish Ideas!
BY
Julia Chiles
Copyright 2019 - Julia Chiles
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No part of this Book can be reproduced in any form or by any means including print, electronic, scanning or photocopying unless prior permission is granted by the author.
All ideas, suggestions and guidelines mentioned here are written for informative purposes. While the author has taken every possible step to ensure accuracy, all readers are advised to follow information at their own risk. The author cannot be held responsible for personal and/or commercial damages in case of misinterpreting and misunderstanding any part of this Book
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Table of Contents
What can happen if bad bacteria try to take over your gut?
The holes they make in the cells of your digestive system allow tiny food particles and toxic microbes to sneak into your muscles, joints and internal organs. This causes painful inflammation that can become chronic, unless you eat a gut-friendly diet.
Doctors link an over-abundance of bad bacteria in the gut to many diseases, including kidney disease, irritable bowel syndrome, diabetes and asthma, among others.
When you eat foods that heal your digestive system, you can improve all areas of your general health. All that entails is eating the right foods, to keep the balance of good and bad bacteria in check.
It only takes minutes a day to prepare gut-friendly recipes that help in rebalancing the good to bad ratio of microbes in your gut. When you eat foods like those contained in the recipes of this cookbook, you will be helping to protect your body from digestive problems, and youll enjoy the benefits of a healthy, clean gut. Youll likely experience less heartburn, gas and bloating, too.
As you heal your digestive tract, your energy levels usually soar, since more nutrients in the foods youre eating are being utilized properly.
You can have an immune system that better protects you from all kinds of illnesses even the common cold if you eat the right, gut-friendly foods. Try a recipe today!
Chia seeds offer fiber-rich options for breakfast, and oatmeal is a favorite food for your gut. The combination of hemp seeds, matcha and blueberries make this a superfood breakfast.
Makes 2 Servings
Cooking + Prep Time: 10 minutes
Ingredients:
- 1 cup of oats, rolled
- 1 & 1/2 cups of milk, almond
- 1 scoop of collagen peptides
- 1 tbsp. of chia seeds
- 2 tbsp. of syrup, maple
- 1 tsp. of vanilla, pure
- 1/2 to 1 tsp. of matcha
To top
- 2 tbsp. of hemp seeds
- 1/2 cup of blueberries, fresh
Instructions:
1. Combine the almond milk, vanilla and syrup in sauce pan. Bring to boil.
2. Add and stir chia seeds, matcha, collagen and rolled oats into milk mixture.
3. Simmer for three to five minutes, till mixture absorbs all the milk.
4. Divide in two bowls. Top with hemp seeds, blueberries and one more drizzle of syrup. Serve.
This savory breakfast is full of protein and superfoods. The muffins help in keeping your appetite at bay for the entire morning. When you top the muffins with micro greens, smashed avocados, matcha salt and quinoa, youre adding complete proteins that contain amino acids your body uses for repair and growth.
Makes 6-12 Servings
Cooking + Prep Time: 1 hour & 15 minutes
Ingredients:
- 3 & 1/2 ounces of sliced kale
- 2 tbsp. of oil, olive
- 1/2 tsp. of salt, sea
- 2 ounces of baby spinach leaves
- 1 small sized bunch of chives, chopped
- 2 cups of quinoa, cooked
- 3 eggs, large
- 1 tbsp. of flax seeds or chia seeds
- 2 cups of almond meal
- 2 smashed avocados
- 2 tbsp. of lemon juice, fresh
- 1 pinch salt, sea
- 2 tbsp. oil, olive
- 1 handful micro greens or sprouts
Instructions:
1. Preheat oven to 360F.
2. Use oil and salt to massage leaves of kale for about three to four minutes, till they have softened.
3. Add the cooked quinoa, baby spinach and chives.
4. Beat eggs in separate bowl. Add chia seeds to that bowl.
5. Pour egg mixture over greens. Add almond meal, too. Mix till all is combined well.
6. Spoon batter into lined muffin tin cups. Bake for 35-40 minutes, till golden and cooked through.
7. Add lime juice and 2 tbsp. oil to smashed avocados. Pile over muffin tops.
8. Use micro herbs or sprouts to garnish. Serve.
Fiber has been used for many years to relieve the symptoms of constipation and improve overall digestive health. It contains omega-3s, too. Including spinach and berries in this smoothie gives you more fiber, and the ginger is helpful in settling your stomach.
Makes 1-2 Servings
Cooking + Prep Time: 5 minutes
Ingredients:
- 1 & 1/2 cups of milk, dairy free (like almond milk, coconut milk, etc.)
- 1/2 cup of fresh or frozen berries
- 1 cup of spinach, fresh
- 1 tbsp. of ground flax seeds
- 1 tsp. of ginger root, peeled
Instructions:
1. Place all the ingredients in your food processor. Blend till you have a smooth mixture, then serve.
This kimchi and tofu scramble is a plant-based, protein-packed breakfast that takes just minutes to prepare. Its a gut-healthy alternative to serving scrambled eggs.
Makes 4 Servings
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