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THREE RECIPES FOR YOUR GUT HEALTH

So, we’ve given you the natural solutions to help treat symptoms of IBS.  But maybe you are wondering what recipes you can include in your day to continue to nourish your gut?  After all, it is said to be our 2nd brain, so let’s feed it some brain food! These 3 recipes are simple enough to include every day.

AVOCADO AND KRAUT

Avocados are loaded with both soluble and insoluble fiber. If you want to feed your tummy but also your gut bacteria (yep, they feed on soluble fiber in foods), then all you need is an avo, and it’s got a bucket load of both.
There’s no tricky steps in this recipe method and it only stars two ingredients, but this snack will be sure to satisfy your needs while giving your gut a nice little bit of nourishment!
INGREDIENTS 
  • 1/2 avocado
  • 1-2 tbsp of your homemade sauerkraut

METHOD

  1. Just top your avocado with your yummy homemade sauerkraut and you have yourself one, healthy and nourishing gut snack!
  2. You can get fancy and sprinkle with some sea salt, dulse flakes, nutritional yeast or a dash of pesto or just the beauty of this simple snack, that is nothing but nourishing.

SUPER SIMPLE SAUERKRAUT

So simple and cheap to make your own at home! Sauerkraut was said to have originated in China over 2,000 years ago and later brought over to Europe. It could  perhaps be one of the most vital things you could add to your diet. To nourish your gut is to nourish your body. Sauerkraut works wonders for your digestion, producing amazing amounts of probiotics. The fermentation also produces isothiocyanates, compounds shown to prevent disease. The cabbage itself contains similar anti-carcinogenic phytochemicals as broccoli and brussels sprouts, and is also a good source of vitamin C, K, and folate.
  • Creates good bacteria
  • Aids digestion
  • Rich in vitamin A
  • Rich in vitamin C
  • Rich in vitamin K
  • High in fiber
  • Immune-boosting
  • Rich in probiotics
This recipe is super simple and makes 0.52 gallons (2 liters) worth! Let’s get fermenting!

INGREDIENTS

  • 2 medium cabbages, red or green, or one of each (approx. 2.5 – 3 pounds)
  • 3 tbsp unrefined sea salt
  • 2 tbsp caraway seeds (optional)

TOOLS YOU’LL NEED

  • A 1.5 – 2 quart sized wide-mouth mason jar or ceramic pot, with lid

METHOD

  1.  Remove cores from cabbages and thinly slice using a food processor or good knife. Place in a large bowl and add the salt and caraway seeds.
  2. Mix with your hands, squeezing firmly and pushing down the cabbage with your fist to encourage the salt to draw the natural water out.  Continue to do this for the next 15 minutes or so. You want to extract enough of the cabbages’ juices so that they will cover the cabbage when it goes in the jar or pot.
  3. Transfer the cabbage to the jar, also pour in all the liquid.  You want the cabbage to be submerged in its juices.  (If there’s not enough juice, just add some water.)
  4. Once the cabbage is completely submerged by the brine, cover with a lid or tea towel and leave at room temperature in a dark corner of your kitchen for 1 – 3 weeks (less time in summer, longer in winter).
  5. It’s ready when it tastes sour and tangy and the cabbage has become soft.  Skim off any white scum that appears on the surface. This is a harmless natural ‘kahm’ yeast and nothing to worry about .
  6. Once sufficiently fermented, seal and store in the refrigerator.  It will last 12 months unopened, and 2 months once opened.
Note: Once opened, keep refrigerated. Keep veggies submerged in their liquid and don’t heat.

MISO SALAD

Miso has been a staple in Chinese and Japanese diets dating back to approximately 2,500 years! This fermented ingredient is well-recognized for stimulating digestion and energizing the body. When choosing miso make sure you avoid the pasteurized versions and search for the live enzyme-rich, organic product to be sure you receive the full benefits.
This fermented energizer is packed with amino acids, digestive stimulants, beneficial probiotics, vitamin B, just to name a few. While it works to strengthen your immune system, it will also work on healing your gut.

INGREDIENTS 

  • 1/4 red cabbage (shredded)
  • 1/4 green cabbage (shredded)
  • 3-4 kale leaves (shredded)
  • 1/2 punnet of cherry tomatoes
  • 1/4 cup pepitas (pumpkin seeds)

DRESSING 

  • 3 tbsp miso (shiro)
  • 1 tbsp dijon mustard
  • 1/4 cup apple cider vinegar
  • 1/4 cup extra virgin olive oil

METHOD 

  1. Combine the shredded cabbage, kale, tomatoes and pepitas in a large bowl.
  2. Combine all dressing ingredients in a small jar and shake to combine well.
  3. Dress the salad with the dressing before serving.

PHASE IV FUEL©: When you want to optimize your nutrition! 

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