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.
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
Ingredients (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
Melt the coconut oil in a small frying pan.
Add red pepper, olives, and courgette to frying pan. Fry for a few minutes, stirring occasionally.
Add spinach and tomato to frying pan. Stir.
Break eggs into a bowl and add oregano and panko/cayenne, then mix with a fork.
Give the veg a final stir before pouring egg-mix on, then turn the grill on high ready for puffing up the omelette.
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).
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
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
Ingredients (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
Put vegetables, egg, and pumpkin seeds in a bowl.
Drizzle with olive oil and lemon juice.
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
Put salmon steak in pan, cover with bone broth, bring up to the boil. Keep boiling throughout next stages.
Add cayenne and curry powders.
Add mixed veg.
Add coriander leaves.
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.
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