GUT HEALTHY MEALS - welcoming-wellness.com€¦ · 3 meals to get you started %;a 1 =7#8 /a 118 NN...
Transcript of GUT HEALTHY MEALS - welcoming-wellness.com€¦ · 3 meals to get you started %;a 1 =7#8 /a 118 NN...
3 GutFriendlyMeals
AUTUMN / 2020
BY SARAH LLOYD
WELCOMING-WELLNESS .COM
INSIDE /
Gut healthy recipes that
are allergen friendly ,
packed full of vegetables
and will keep you feeling
good .
HappyGuts
HELLO THERE ,
Enjoy preparing these really simple gut
healthy meals . They are jam packed with
vegetables , allergen friendly , paleo ,
gluten free , dairy free and additive free ,
I don 't believe in dieting , i believe in
eating REAL food , rich in all types of
vegetables , small portions of meat (grass
fed and ethically raised) and plenty of
good quality fats . Choose the highest
quality produce possible and always
finish the day off with a square of
organic raw cacao .
But how do you put that into practice?
Let these recipes shed a little light on
how you can prepare gut friendly healthy
meals that are effortless .
Eating healthy always comes with this
notion that it tastes like cardboard and
thats just not true . Healthy food can and
should taste amazing . . .
Sarah LloydWELCOMING-WELLNESS .COM
3 mealsto get youstarted/ WELCOMING-WELLNESS .COM
Meat and veg meals , minus the guilt .
Starting to explore a more healthful , gut friendly diet starts
with what you put in your mouth . I 'm not strictly paleo but i
like the philosophy to reduce and minimise grains and
legumes . They are not always your guts friends . Grains like
wheat , barley and rye contain gluten and are quite harsh on
the gut , the proteins in gluten can damage the gut lining as
well as feed the undesirable gut bacteria . Brown rice and
legumes can also be quite hard on the gut to digest and if
you are trying to heal your gut or resolve any health issues
they should be avoided or enjoyed in small quantities , not a
regular daily food .
Consuming mainly vegetables with a small amount of meat or
fish is what i would consider a good healthy gut friendly diet
that is realistic . I don 't like to label my eating habits (paleo ,
vego , keto etc) but i mainly eat meat and veg and its a good
guideline to follow to increase your vegetable consumption
as well as bulk your diet with loads of prebiotic fiber to help
feed your healthy gut bacteria .
We want to create an environment for your gut bacteria to
flourish so they can work their magic on the rest of you . Your
gut bacteria orchestrate you health , control your immune
system , your hormones , mood and weight so its pretty
important to eat for good gut health .
These recipes do not have meat , but i advise adding a protein
source . Use what you have on hand , i don 't want to restrict
you . The idea is to bulk your veg intake and add a little meat
to fill in the calories with a healthful source , keep you full and
satisfied . The focus being the vegetables not the meat .
Fennell +Dill Salad/ PALEO / GF / DAIRY FREE / LOW CARB
Enjoy with your choice of meat or fish .
/ INGREDIENTS
- 1 head of fennel
- 1-2 cucumbers
- 1/2 red onion
- 2 tbs fresh dill
- 1 cup spinach (per person)
Dressing
- 1 tbs dijon mustard
- 3 tbs olive oil
- 1 tbs lemon juice
Meat
- White Fish , cooked with dill
- Salmon with a squeeze of
lemon
- Cooked chicken
/ METHOD
Mix the dressing in a small bowl
and set aside , taste and adjust
flavours to your liking . I like to
add cracked black pepper to
this sometimes and thin with a
dash of water .
In a large bowl mix the salad
ingredients , finely slice red
onion , finely slice fennel , chop
cucumber into large chunks and
add one handful of spinach per
person enjoying the salad .
Sprinkle over freshly chopped
dill , salad dressing and enjoy
with a chunk of protein like
chicken or salmon .
/ GUT HEALTHY
These vegetables are very gentle
on the gut . If you experience any
bloating you can omit the onion
however the spinach , fennel and
cucumber are mild vegetables
and usually easily tolerated .
Fennel is knows for settling the
stomach and being kind on
digestion as well as having a lot
of dietary fiber so enjoy this
spring and summer vegetable
while you can .
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SpaghettiZoodles DF / GF / LOW CARB
Enjoy with or without meat .
/ INGREDIENTS
- 1/2 brown onion
- 1 clove garlic
- 1 tin tomatoes or 5 fresh
tomatoes
- 1/2 red capsicum
- 1 cup diced mushrooms
- 1/2 tsp paprika
- 2 tbs italian herbs
- 500g mince (optional)
- Handful freshly chopped basil
leaves .
Meat
- Use any mince meat ; beef ,
pork , veal .
- you can also add one or 2
chicken livers to bulk the
nutritional content .
/ METHOD
Finely chop the onion and
mince garlic . Add to a saucepan
or saute pan to brown and cook
in some olive oil with a pinch of
salt .
In the sauce pan add the mince
(if using meat) and the diced
mushroom , cook with the onions
until thoroughly cooked
through .
While that 's cooking add the
tomatoes , capsicum , herbs and
paprika to a blender and blend
for a min until smooth .
Add the blended tom sauce to
this pot and cook on low for at
least 20-30mins until the sauce
has thickened . Stirring
occasionally .
Sever with spiralized zucchini
noodles (in replacement of
normal pasta) .
/ GUT HEALTHY
This meal is made from scratch .
Store bought pasta sauce
usually has added salt , added
sugar and harmful seed oils like
canola and vegetable oil .
Using zucchini instead of
traditional pasta will bulk your
diet with more nutrition and
zucchini is very gentle on the
gut and easy to digest .
/ AUTUMN 2020 /
LemonMug Cake/ PALEO / GF / LOW CARB
Enjoy warm or cold .
/ INGREDIENTS
- 1 egg
- 2 tbs coconut milk (or dairy
free milk)
- 2 tbs lemon juice
- 2 tbs coconut flour
- 1 tbs lemon rind
- 1/4 tsp baking powder
- 1 tbs coconut sugar (or honey)
** Top with plain coconut
yoghurt or vanilla coconut
yoghurt .
/ METHOD
Mix all wet ingredients in a
small bowl and then add the dry
ingredients and whisk to
combine . Add to a mug and
cook in the microwave for 2 &
1/2 mins . Turn out on a plate and
top with coconut yoghurt .
/ GUT HEALTHY
Enjoying a treat every now and
then will keep you on the path
to wellness , food should be
enjoyable and desserts don 't
have to be full of sugar and
gluten and unhealthy
ingredients . Coconut flour is
kind on the gut , easy to digest
and gluten free . You can control
the amount of sugar you use in
this recipe so keep it minimal
and this is a great gut friendly
treat .
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