Easy 15-Minute Meals to Promote Gut Health

gut health

Want to improve your gut health, while also enjoying the food you love? Try out these easy, 15-minute recipes to indulge in a delicious meal while still being good to your gut. 

The following is an excerpt from Covid Vaccine Adverse Reaction Survival Guide by Caroline Pover. It has been adapted for the web.


Recipes to Promote Gut Health

I post a lot of pictures on my social media of the meals that I eat, and people are always asking me for my recipes.

I rarely follow any, but here are some of my favourite go-to meals that meet my particular food criteria, are super easy to make, really tasty, and take less than fifteen minutes to put together.


Spanish-Inspired Breakfast Omelette with Fruit Bowl

gut healthIngredients (per person)

  • 1 tbsp. coconut oil
  • 1/4 red pepper, chopped
  • handful black olives, halved, in olive oil
  • 1/4 courgette, chopped
  • handful spinach
  • 2 cherry tomatoes, quartered
  • 2 free-range eggs
  • 1 tsp. dried oregano
  • 1/2 tsp. SCT chorizo panko (or 1/4 tsp. cayenne)
  • juice of half a lemon
  • handful fresh basil leaves

Method

  1. Melt the coconut oil in a small frying pan.
  2. Add red pepper, olives, and courgette to frying pan. Fry for a few minutes, stirring occasionally.
  3. Add spinach and tomato to frying pan. Stir.
  4. Break eggs into a bowl and add oregano and panko/cayenne, then mix with a fork.
  5. Give the veg a final stir before pouring egg-mix on, then turn the grill on high ready for puffing up the omelette.
  6. Leave the egg/veg mix to cook while chopping fruit to ensure this meal means you will be “eating the rainbow” (I usually choose papaya and blueberries).
  7. Put the frying pan under the grill and, when the omelette has puffed up, put it on a plate, squeeze half a lemon over it, and garnish with the fresh basil.

This meal is anti-inflammatory, anti-mould, anti-SIBO, and supports blood and vascular health.


Super Dooper Porridge

Ingredients (per person)

  • 50g gluten-free porridge
  • 250ml coconut milk
  • handful mixed berries
  • 1/3 banana, chopped
  • 1 tsp. cinnamon
  • 1 tsp. hemp protein powder

Method

  1. Put all ingredients in a pan, mix thoroughly, bring to the boil, simmer for 5 minutes.

This meal is anti-inflammatory, and supports blood and vascular health.


Rainbow Salad & Black Coffee with Cinnamon

gut healthIngredients (per person)

  • 2 cherry tomatoes, quartered
  • 1/4 carrot, grated
  • handful watercress or rocket (arugula) leaves
  • 6 cubes cooked beetroot
  • boiled egg, quartered
  • pumpkin seeds
  • drizzle olive oil
  • juice of half a lemon
  • mycotoxin-free coffee
  • 1/8 tsp. cinnamon

Method

  1. Put vegetables, egg, and pumpkin seeds in a bowl.
  2. Drizzle with olive oil and lemon juice.
  3. Add the cinnamon to the coffee.

This meal is anti-inflammatory, anti-mould, anti-SIBO, and supports blood and vascular health.


Thai-Inspired Salmon Soup

Ingredients (per person)

  • boneless, wild salmon steak
  • 500ml bone broth
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. curry powder
  • 2 handfuls any mixed veg. (broccoli is lovely in this)
  • handful fresh coriander leaves
  • 100ml coconut cream (no added gum)

Method

  1. Put salmon steak in pan, cover with bone broth, bring up to the boil. Keep boiling throughout next stages.
  2. Add cayenne and curry powders.
  3. Add mixed veg.
  4. Add coriander leaves.
  5. Take off the heat and stir in coconut cream before serving.

This meal is anti-inflammatory, anti-mould, anti-SIBO, low-histamine, and supports blood, vascular, and gut health.


Recommended Reads

Dairy-Free Ice Cream Recipes: Almost Too Sweet to Be True

Ginger Carrots for a Healthy Gut

Read The Book

Covid Vaccine Adverse Reaction Survival Guide

Take Control of Your Recovery and Maximise Healing Potential

$19.95

Enter your email to sign up for our newsletter and save 25% on your next order

Recent Articles

seasonal desserts

Seasonal Desserts: Apple Spice Bundt Cake & Pumpkin Pie with Hazelnut Crust

Nothing says “fall” like a homemade cake or pie! Add a twist to your apple or pumpkin-flavored seasonal desserts that will have your guests begging for more.

Read More
recycling mushrooms

Mushroom Composting and Recycling Projects

Cultivating mushrooms on various substrates has many benefits — from composting, mycoremediation, and creating value-added consumer goods. It helps reduces waste and helps the environment!

Read More
lambsquarter

How to Use Lambsquarter from Root to Plant to Seed

Before yanking out the next patch of lambsquarter you find in your yard or garden, consider trying one of the many edible and medicinal uses of this “super weed.”

Read More
crab apples

The Surprisingly Sweet Secret of Crab Apples

Crab Apples are easy to find, simple to store, and incredibly flavorful. Keep reading to learn more about the unsung heroes of the apple family. 

Read More

Delicious Delights: Zucchini Fries & Corn Ribs with Queso Fresco

This recipe is a wonderful vessel for leftover pieces of vegetables, and offers a healthier alternative to traditional fries, with an added crunch from the panko. While the corn ribs recipe uses every part of the corn from husk to cob. The process takes hardly any time and can serve as an easy snack or side dish.

Read More