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Gut Healing Recipes

Rocket Salad

5 Menu Recipes 

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  1. Moroccan Inspired Lamb

  2. Garlic Mashed Cauliflower

  3. Mushroom and Onion No added Salt "Mock Gravy"

  4. Roasted Asparagus (Summer fun in winter)

  5. Winter Salad with Njeri's 3 Herb Salad Dressing

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Soup Kitchen

Annemarie Colbin's (of the Natural Gourmet)

Healing Broths

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  1. Vegetable Stock (Light - Hypoallergenic)

  2. Vegetable Stock(Hearty)

  3. Clear Broth with Garlic and Escarole

  4. Collard Miso Soup

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Sweet Potato Comfort foods

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  1. Spicy-Sweet Roasted Sweet Potatoes

  2. Sweet Potato Crust Pizza

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Gut Healing Recipes

Your gut is a complex ecosystem that significantly influences your overall well-being. A healthy gut supports your mood, mental health, skin health, immune system, energy levels, and nutrient absorption. Bear Nutrition & Herbs is dedicated to providing you with resources and recipes to support your gut health naturally.

Understanding Gut Health

Maintaining a healthy gut involves balancing the good and bad bacteria in your microbiome. This balance is crucial for proper digestion and preventing conditions like irritable bowel syndrome (IBS). Incorporating probiotics and prebiotics into your diet is a popular way to support this balance.

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Probiotics are live bacteria that you consume through food or supplements, directly contributing to the health of your microbiome. You can find them in fermented foods like yogurt, tempeh, miso, kimchi, kefir, and sauerkraut.

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Prebiotics are fibers that feed the good bacteria in your gut. Foods high in fiber include vegetables, fruits, whole grains, legumes, nuts, and seeds.

Key Food Groups for Gut Health

Besides prebiotics and probiotics, other food groups can further support gut health meals:

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  • Fiber-rich foods: These include vegetables, fruits, whole grains, legumes, nuts, and seeds.

  • Herbs and spices: Certain herbs and spices possess superfood qualities that encourage healthy digestion.

Super Herbs and Spices for Gut Health

Incorporating specific herbs and spices into your meals can enhance gut health:

  • Cinnamon: Contains antioxidants that combat oxidation and may lower blood sugar levels. It may also reduce inflammation in your digestive system.

  • Cocoa: The flavonoids in cocoa beans have an antioxidant effect. Cocoa may also lower stress levels, improve mood, speed up metabolism, and encourage positive microbial activity.

  • Turmeric: Contains curcumin, a strong anti-inflammatory and antioxidant. Regular consumption can increase the diversity of gut bacteria.

  • Rosemary: Can adjust the composition of your gut bacteria, potentially helping maintain a healthy weight and improving nutrient absorption.

  • Cumin: Increases bile flow, speeding up the digestive processes and improving gut health by encouraging digestive enzyme activity. It also has antioxidant and anti-inflammatory properties.

  • Ginger: Can improve gut health, especially for the stomach and intestines. It may help settle an upset stomach and ease indigestion.

  • Peppermint: May reduce painful IBS symptoms and improve digestive function by relaxing the muscles of your colon.

  • Garlic: Contains prebiotic fibers that feed good bacteria. It is believed to be an anti-cancer agent with the ability to improve immune system function.

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Ayurvedic Principles for Gut Health

The traditional Ayurvedic diet emphasizes fiber-rich whole foods such as vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices. Ayurveda also recommends drinking a glass of lassi (a yogurt-based probiotic beverage) at lunch to support gut health.

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Ayurvedic herbs can also help. For example, Organic Triphala Rose encourages regular elimination and strengthens digestive health. A tea made from cumin, coriander, and fennel seeds can help flush toxins from the body.

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If you're struggling with food sensitivities or digestive issues, consider a synergistic formula containing pomegranate, turmeric, amla, coriander, ginger, and other botanicals to stimulate digestive enzymes.

Top Gut Healing Recipes

Here are some menu recipes to promote gut health using wholesome ingredients:

5 Menu Recipes

  1. Moroccan Inspired Lamb:
    This dish combines lean lamb with gut-friendly spices like cumin and turmeric alongside fiber-rich vegetables.

  2. Garlic Mashed Cauliflower:
    A healthy alternative to mashed potatoes that is rich in prebiotics from garlic and fiber from cauliflower.

  3. Mushroom and Onion No Added Salt "Mock Gravy":
    A savory gravy packed with umami flavor from mushrooms and onions which offer prebiotic benefits.

  4. Roasted Asparagus (Summer Fun in Winter):
    Asparagus is a great source of fiber and prebiotics; roasting brings out its natural sweetness.

  5. Winter Salad with Njeri's 3 Herb Salad Dressing:
    Combine seasonal greens with fresh herbs for a vibrant salad that supports digestion.

Annemarie Colbin's Healing Broths

  1. Vegetable Stock (Light - Hypoallergenic):
    A gentle broth made with hypoallergenic vegetables to soothe the gut.

  2. Vegetable Stock (Hearty):
    A robust vegetable stock with a variety of vegetables for added nutrients.

  3. Clear Broth with Garlic and Escarole:
    Garlic combined with escarole creates a cleansing broth that supports digestive health.

  4. Collard Miso Soup:
    This soup features miso (a probiotic) with collard greens (rich in fiber).

Sweet Potato Comfort Foods

  1. Spicy-Sweet Roasted Sweet Potatoes:
    Sweet potatoes are an excellent source of fiber; spices add flavor while promoting digestion.

  2. Sweet Potato Crust Pizza:
    A creative alternative to traditional pizza crust using sweet potatoes as the base.

Additional Recipes

Ber (Jujube) Recipes

  1. Ber Ka Achaar/Pickle:
    A sweet-tangy pickle made with fresh ber fruits.
    Ingredients: 500 grams ber fruit; 1 tsp black salt; 2 tsp red chili powder; ¼ tsp fenugreek powder; ½ tsp mustard powder; 3 tbsp powdered jaggery; salt to taste; 4 tsp sesame oil.
    Method: Deseed ber fruit; heat oil; add spices; mix in ber fruit; cook for 5 minutes; store in a container; sundry for 5 days.

  2. Ber Chutney:
    A flavorful chutney made with ber, mint, and spices.
    Ingredients: 15 ber; ½ cup fresh mint; 1 tsp black salt; 1/2 tsp sugar; 2 tbsp lemon juice; 1/2 tsp cumin powder; 2 chopped green chilies; salt to taste.
    Method: Wash/deseed/chop ber; blend all ingredients into a fine paste; serve fresh.
     

Recipes for Gut Health

  1. Salmon and Lentils:
    Combines oily fish with prebiotic-rich lentils.
    Ingredients: 2 salmon fillets; canned green lentils; curry powder or combined spices like garam masala; spinach; olive oil; lemon.

  2. Sauerkraut Soup:
    Boasts serious probiotic qualities with flavorful ingredients.
    Ingredients: Bacon; white onion; garlic clove; stock (chicken or veg); sauerkraut; tomato puree; herbs/spices like smoked paprika/dried marjoram.

Find Gut Healing Support Near You

Bear Nutrition & Herbs also offers consultations with experienced nutritionists. Find a gut health nutritionist near me in Texas Ave SE or a gut health nutritionist near you in Washington DC. Our experts can help you create a customized plan to address your specific needs.

Additional Tips for Gut Health

  • Eat slowly and mindfully: This improves digestion and nutrient absorption.

  • Stay hydrated: Drinking plenty of water supports overall digestive function.

  • Manage stress: Chronic stress can negatively impact gut health—consider yoga or meditation.

  • Get enough sleep: Sleep is essential for overall health including gut health.

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By incorporating these recipes along with practical tips into your daily life, you can take proactive steps toward achieving optimal gut health with Bear Nutrition & Herbs!

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