According to experts, maintaining a healthy gut is vital to our overall health and well-being.
Regul8 says improving your gut health doesn’t have to be complicated or boring.
They add that investing in a really good pre- and probiotic will cleanse, restore and maintain the vital microbiome in our gut and give you the boost you need, but there are plenty of other things you can do to help along the way to help.
Nutritionist and Educator Sarah Piper of Regul8 has put together a range of healthy meals that are easy to prepare to help maintain a healthy gut.
Intestinal HealingBone Broth
bone broth
(Image: Regul8)
Bone broth has become very popular recently, and for good reason, dating back to prehistoric times, it is highly nutritious, rich in minerals and is now considered an excellent digestive aid.
Bone broth protects and heals the lining of the digestive tract, making it easier for food to pass through, and it is also believed that bone broth can heal and prevent a condition known as leaky gut.
ingredients
- 4 pounds of beef bones
- 2 medium unpeeled carrots, cut into 2-inch pieces
- 1 medium leek, ends trimmed, cut into 2 inch pieces
- 1 medium onion, quartered
- 1 garlic clove, halved crosswise
- 2 stalks celery, cut into 2-inch pieces
- 2 bay leaves
- 2 tablespoons black peppercorns
- 1 tablespoon apple cider vinegar
method
Preheat oven to 230c. Place the beef bones, carrots, leeks, onion and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes.
Stir the contents of the pan and continue to sauté until deeply browned, about 20 minutes.
Fill a large stockpot (at least 6 liters) with 12 cups of water (preferably filtered). Add celery, bay leaves, peppercorns and vinegar. Add the roasted bones and vegetables to the saucepan along with the juice. Add more water if needed to cover bones and vegetables.
Cover the pot and bring to a gentle boil.
Reduce heat to a very low simmer and cook, with lid slightly ajar, skimming foam and excess fat occasionally, on stovetop for at least 8 but up to 24 hours. The longer you let it simmer, the better your broth will be.
Relaxing Dairy Free Lavender Cheesecake
Lavender Cheesecake
(Image: Regul8)
This is an alternative for a dairy cheesecake. We’ve added dried lavender to this recipe, which is widely known for its calming and soothing properties. Lavender is not only a beautiful scent that helps us relax, it also has a calming effect when ingested! This recipe is also packed with nuts, which are not only high in fiber but also antioxidants.
ingredients
For the crust:
- 1/2 cup dates
- 1 1/2 cups walnuts and almonds, soaked 3-4 hours
For the cheesecake:
- 3 cups cashews (preferably soaked for 3-4 hours)
- 3/4 cup lemon juice
- 2/3 cup maple syrup
- 3/4 cup melted coconut oil
- 1 teaspoon of salt
- 1-3 teaspoons dried lavender, to taste
- 1 teaspoon vanilla extract
method
For the crust:
Line the inside of a cake pan with wax paper.
Process the dates and nuts together until you get a coarse consistency.
Pour the batter into the bottom of the cake pan.
Put something into the fridge.
For the cheesecake:
Blend all ingredients together until smooth and creamy.
Pour onto the bottom of the cake pan and place in the freezer for 3-4 hours.
Remove from the cake pan holding the wax paper.
Slice and enjoy.
A skillet winter brunch
A skillet winter brunch
(Image: Regul8)
Who says you can’t have sprouts in January and for breakfast? Don’t dismiss this amazing vegetable as a December only option, it’s literally packed with lots of fiber to aid in the digestive process and to be an amazing source of energy for the healthy bacteria that live in our gut.
Carrots are another superfood for the gut. The beta-carotene that gives them their bright color is actually converted to vitamin A during the digestive process, and this is vital for normal vision and a healthy immune system! The baked eggs in this delicious brunch are one of the easiest to digest high-protein foods — they’re also high in Omega 3, which is another gut-boosting treat! Enjoy!
Ingredients:
- 2 tablespoons avocado oil
- 1 pound Brussels sprouts halved
- 1 leek sliced
- 2 zucchini sliced
- 4 carrots sliced
- 6 large eggs
- 6 nitrate-free bacon strips, cut into large cubes
- 6 garlic cloves chopped
- sea salt to taste
- Black pepper to taste
- Fresh herbs for garnish
Method:
Preheat oven to 220c.
Pour 1 tablespoon oil onto a sheet pan and spread evenly with a paper towel. Put aside.
Arrange the vegetables on the tray, drizzle with the remaining oil and season with salt and pepper.
Arrange bacon all over the pan. Roast in the center of the oven at 425 degrees Fahrenheit for 15 minutes.
Remove from the oven and add chopped garlic.
Stir and return to the oven for another 15 minutes, until the vegetables are cooked through and the bacon looks crisp.
Create 6 slots for the eggs and gently crack each egg into its slot.
Place back in the oven until the eggs are cooked. (about 5 minutes)
Remove from the oven and serve immediately with fresh herbs and avocado slices, if desired.
