Several foods are known for their ability to improve the health of our gut – kimchi, kombucha, miso, sauerkraut, garlic to name a few. We have rounded up six easy and delicious nutrient-dense recipes packed with prebiotics and probiotics. Enjoy!
Glazed Salmon Miso Soup Rice Bowl
Healthy fats and protein, like those found in salmon, promote robust digestive health and help to reduce bloating. This recipe doubles up on gut-friendly ingredients with miso, a fermented soybean paste loaded with probiotics. To retain the probiotics, add the miso after cooking.
Kimchi Stew with Pork Belly
Kimchi’s probiotic gut health benefits have become legendary. If you haven’t tried kimchi, you will be pleasantly surprised at how delicious it is. It was an eye-opener for us! This recipe is perfect for winter and can be made vegan.
Louisa Shafia’s Watermelon, Mint, and Cider Vinegar Tonic
The watermelon tonic is based on a very old Persian recipe, possibly more than 2000 years old, according to Louisa Shafia, the author of The New Persian Kitchen. In Iranian cooking, acidic tonics like this one are thought to help with digestion. You can play around with the fruit in the recipe as the seasons change.
Probiotic Rice Wrapper Dumplings
These beautiful little dumplings are perfect for a vegan and healthy hors d’oeuvre or side dish. You can change up the fillings in the recipe to suit your taste and creativity.
Dr. Amy Meyer’s Slow Cooker Gut Healing Bone Broth
Dr. Meyers is the creator of one of our favorite elimination diets. Her recipe for homemade bone broth not only makes your food taste more delicious but more healthful. For those not in the know, bone broth is just a fancy name for stock. This is the easiest recipe we have run across and makes good use of a slow cooker. You can also use a dutch oven. We love her thriftiness of using the leftover carcass after you have enjoyed eating the meat!
Kimchi Fried Rice and Poached Egg
We have become devotees of the humble cabbage-based dish after visiting South Korea and eating many different varieties of kimchi at each meal. The familiar comfort ingredients of fried rice and a poached egg make this a great introductory dish. You won’t find the poached egg in the recipe. It’s our easy spin to amp up the protein and deliciousness of the meal.
