D.Depending on your relationship with your digestive system, eating means different things to different people in terms of gut health. Some good-friendly recipes come down to one word: fiber, the nutrient everyone needs to keep things moving.
But if you are among the millions of people with irritable bowel syndrome, well-friendly recipes avoid ingredients that can lead to constipation or diarrhea. If you have digestive problems on a regular basis, you should definitely book some time with your gastroenterologist to get to the bottom of the problem. However, eating doesn’t have to focus on restrictions for gut health, says Registered Nutritionist Alicia Romano, MS, RD, the advisor on America’s Test Kitchen’s new book Cook for Your Gut Health: Calm Your Gut, Boost Fiber and reduce inflammation ($ 19).
All of the high fiber recipes in the cookbook are customizable to aid people following a low-FODMAP and gluten or dairy-free diet so as not to make digestive problems worse. Romano’s good-friendly recipes are full of recipes for every meal of the day and offer a “gentle” and flavourful choice for breakfast, lunch and dinner.
An all day menu with friendly recipes
Breakfast: power smoothie
In the battle between juices and smoothies, according to Romano, smoothies are a clear winner when it comes to nutrient density. “With smoothies, you actually get the fiber from the fruits and vegetables you mix, not just from the sugar,” she says. This power smoothie recipe has good healthy fiber from kale, banana, avocado, and pineapple. The addition of avocado provides healthy fats and the hemp seed hearts increase the protein content.
“The combination of fiber and healthy fats from avocado and hemp seed hearts makes this the perfect starter of the day, as fiber transports foods through your digestive system to keep you regular and good fats support your body’s anti-inflammatory pathways,” says Romano. “Both keep you full and focused until lunch, too, so you can probably make healthy choices throughout the day.”
1 cup of baby cabbage
1 cup frozen pineapple pieces
1 cup of water
1 ripe banana, peeled and halved lengthways
1/2 cup pineapple juice
1/2 ripe avocado, quarter
2 tbsp hemp seed hearts
18 teaspoons of salt
1. Process all ingredients in the mixer at low speed until the mixture is combined but still has a coarse texture (approx. 10 seconds).
2. Increase the speed to high and process it for about a minute until it is completely smooth. Serve.
To learn more about the health benefits of avocado, watch the video below:
Lunch: Great Cobb Salad
“Classic Cobb Salad isn’t the best choice for your gut, but this version makes clever changes to the norm to make it a gut nutrition powerhouse,” says Romano. Using kale and radicchio instead of iceberg lettuce increases nutrient density while still providing a decent amount of fiber. “I sauté shiitake mushrooms with smoked paprika and chili powder to make mushroom wonders that are smoky and full of umami meatiness,” says Romano.
The chicken and eggs – the main Cobb ingredients – add great protein to this lunch that ensures it will keep you full until dinner. The whole thing is rounded off with a homemade yogurt-based salad. “The probiotics in yogurt increase the good bacteria in your intestines, and therefore your bowel function,” she says. A bottle of blue cheese dressing just can’t say that!
Watch the following video to find out why a registered dietitian calls eggs a “natural multivitamin”:
12 ounces. Boneless and skinless chicken breast, trimmed
3/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
4 teaspoons of olive oil
10 ounces. Shiitake mushrooms, stalked and thinly sliced
1/8 teaspoon smoked paprika
8 ounces. (8 cups) kale, stalked and cut into 1-inch pieces
3/4 cup plain yogurt
1/4 cup of crumbled blue cheese
1 tbsp lemon juice
1/2 small head of radicchio (3 ounces), pitted and cut into 1/2 inch pieces
3 large hard-boiled eggs, quartered
2 avocados, halved, pitted, and cut into 1/2-inch pieces
6 ounces. Cherry tomatoes, halved
1. Cover the chicken breast with plastic wrap and pound it to an even thickness as needed. Pat the chicken dry with paper towels and sprinkle with a quarter of a teaspoon of Sald and an eighth of a teaspoon of pepper. Heat a teaspoon of oil in a 10-inch pan over medium-high heat until all that’s left is smoking. Brown the chicken well on the first side, about six minutes. Turn the chicken over, add a quarter cup of water, and cover. Reduce the heat to medium-low and continue cooking until the chicken reaches 160 ° F for five to seven minutes.
2. Place the chicken on a cutting board, camp it with aluminum foil, and let it rest for five minutes. Cut the chicken into 2-inch slices and set aside.
3. Heat two teaspoons of oil in a now empty pan over medium heat until it shimmers. Add mushrooms and a quarter teaspoon of salt, cover and cook, then raise the heat to medium high. Stir in paprika and the remaining eighth of a teaspoon of pepper and cook for four to six minutes until the mushrooms are golden. Put on plate and let cool down.
4. Place the kale in a large bowl and cover with warm tap water (110 ° F to 115 ° F). Wipe the kale to remove sand. Let the kale sit in a warm water bath for 10 minutes. Remove the kale from the water and spin dry in several batches in a salad spinner. Pat leaves dry with paper towels if still wet.
5. Whisk the yogurt, blue cheese, lemon juice, the remaining two teaspoons of oil and the remaining quarter of a teaspoon of salt in the bowl until everything is well mixed. Adjust the consistency with water and season with salt and pepper.
6. Toss kale and radicchio with half a cup of dressing to coat. Place on a platter and a mound in an even layer. Arrange the chicken, chilled mushrooms, egg, avocado and tomatoes in rows over the vegetables. Drizzle the rest of the dressing over the salad. Serve.
Dinner: miso ginger soup with halibut and zucchini noodles
This nutritious soup full of plants, which means a lot of fiber. The main ingredients miso and ginger also have their own wholesome benefits. The miso is full of probiotics, while the ginger is digestive and is an anti-inflammatory herb. Both of these ingredients add a lot of flavor to the soup too.
1 pound zucchini, trimmed
2 tbsp olive oil
2 tbsp grated fresh ginger
4 cups of fresh water
4 carrots, peeled, halved lengthways, and sliced 1/4-inch thick
1 cup of frozen edamame
1 tbsp soy sauce plus extra for seasoning
1 pound skinless halibut fillets, 1 inch thick, cut into 2 inch pieces
2 tbsp white miso
8 ounces. Daikon radish, peeled and cut into 2 inch long matches
4 spring onions, only green parts, thinly sliced
2 tsp sesame seeds, toasted
2 teaspoons toasted sesame oil (optional)
1. Using a spiralizer, cut the zucchini into 1/8-inch-thick noodles and then into 6-inch lengths. put aside.
2. Heat the oil in a Dutch oven over medium heat until shimmering. Add ginger and cook until fragrant about 30 seconds. Stir in water, carrots, edamame and soy sauce and bring to a boil. Stir in zucchini noodles, dip halibut in soup and bring to a boil. Reduce the heat to medium-low, cover, and cook for five to eight minutes until the halibut flakes, if you poke it gently with a pairing knife.
3. Put a cup of hot broth in a liquid measuring cup and stir in the miso. Carefully stir the miso mixture into the soup, bring to a boil and immediately remove from the heat. Stir in radishes and add extra soy sauce to taste. Sprinkle individual portions evenly with spring onions and sesame seeds and, if necessary, drizzle with sesame oil. Serve.
Watch the video below to learn more about the benefits of ginger:
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