5 Vegan Gut Healing Recipes To Restore Balance in the Body
If you read my last blog, then you must know all about the importance of gut health and the many ways that a single imbalance in this area can disturb every other area of your body.
As we also know already, healing can begin in the kitchen, and the nutrients we consume that feed our diverse microbiome.
There are so many small additions you can make to meals that make them gut-friendly.
These recipes are vegan to support a plant-based lifestyle however, feel free to substitute the vegan proteins for wild-caught salmon if you prefer.
So here are 5 amazing recipes that you can start incorporating into your weekly meal plans to restore the gut, find balance, and show love to your amazing body.
Allisun’s Gut-Healing Caesar Salad:
Ingredients:
2 cups of arugula (sub for spinach or watercress)
1/4 cup of chopped red cabbage
2-3 cherry tomato’s
2 tbsps beet kraut (or regular sauerkraut)
1/2 roasted chickpeas
2 artichoke hearts
1 cup of roasted or steamed broccolini
1/2 cup roasted leeks
4 tbsp of miso broth
1 tbsp pumpkin seeds
1 tbsp nutritional yeast
1 tbsp vegan caesar dressing
1 tsp olive oil
1 tsp onion powder
2 garlic cloves
salt and pepper
Recipe:
Chop garlic cloves and roast them in a pan on the stovetop on medium heat. In a separate large bowl, mix the chopped broccolini with the chopped leeks and all the seasonings including the miso broth. Lower the heat of the pan to low-med and add broccolini and leeks. Rinse the chickpeas and place on a baking sheet, drizzle the olive oil over the chickpeas and add spices to your liking. I enjoy salt, pepper, onion powder, garlic powder, and smoked paprika on my chickpeas. Roast on 325 degrees for about 15 minutes or until crisped.
Once the vegetables are softer, remove from heat and set aside to cool. Remove the chickpeas from the oven and set aside to cool.
I use canned artichokes that sit in saltwater not syrup. Open the can and thoroughly rinse the artichokes to get rid of all the salt and then just chop them up into large quarters.
Start to build the salad by adding the arugula to a large bowl, the red cabbage, tomato’s, beet kraut, chickpeas, artichokes, vegetables, pumpkin seeds, nutritional yeast, and drizzle the dressing over the salad.
2. Blueberry Cacao Flaxseed Smoothie
Ingredients:
2 cups of fresh or frozen organic blueberries
1/2 frozen banana
4 tablespoons of flaxseeds + one scoop of protein powder
1/2 cup ice
2 tablespoons of cacao powder
2 tablespoons of coconut yogurt
1/2 teaspoon ground cinnamon to taste
1 cup coconut milk or any other non-dairy milk
1 teaspoon of spirulina (optional)
1 tsp cacao nibs
Recipe :
Put all the ingredients in a blender and blend until smooth. Top with anything you like including granola, shaved coconut, or cacao nibs for an added crunch and to slow digestion instead of slurping back your smoothie quickly.
3. Vegan Indian Kitchari
Ingredients:
2 tbsps of coconut oil
2 tsps of brown mustard seeds
2 tsps fennel seeds
2 tsps cumin seeds
2 tsps fenugreek seeds
2 tsps turmeric
2 tsps ground ginger
1 tsp ground coriander
1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper
2-3 cloves chopped garlic
1 cup brown or wild rice
1 cup carrots
1 cup cauliflower
1 cup spinach
1/2 cup peas
4 cups vegetable broth
2 bay leaves
cilantro for topping & unsweetened coconut yogurt (optional)
Recipe:
Heat the oil in a large stockpot or dutch oven. Once melted, add the spices. Cook the spices in the oil until they start to become quite aromatic, about 2 - 3 minutes. From there add the garlic and onion/shallots and cook another 2 minutes or so.
Add the beans, rice and veggies and give it a quick stir to ensure the spices are evenly coating the rest of the ingredients. Pour in the liquids and stir in the bay leaves.
Bring the mixture to a boil, then reduce to simmer and cover and cook for about an hour. Remove the lid, give the mixture a good stir and add a touch more liquid if desired.
When ready to serve, portion out between bowls. Top with cilantro and coconut yogurt if desired.
4. Matcha and Blueberry Oatmeal Bowl
Ingredients:
1 cup almond milk
1/2 cup rolled oats
1 scoop vegan protein powder
1 tbsp unsweetened cashew or coconut yogurt
1 tbsp maple syrup
1 tbsp chia seeds
1/2-1 tsp matcha I used 1
1 tsp vanilla
Toppings:
1/2 cup fresh blueberries
1 tbsp hemp seeds
Recipe:
In a medium saucepan combine almond milk, maple syrup, and vanilla, and bring to a boil.
Stir in rolled oats, protein powder, matcha and chia seeds.
Simmer for 3-5 minutes until the milk is absorbed.
Place into a bowl and top with blueberries, hemp seeds and a drizzle of maple syrup.
5. Kimchi Bowl with Spicy Broccoli and Sesame-Scallion Wild Rice
Ingredients:
For the rice:
1 cup wild rice blend, dry
1 3/4 cups water or vegetable broth
2 teaspoons toasted sesame oil
1 tablespoon tamari
1 teaspoon mirin
2 green onions or scallions, finely chopped
For the bowls:
1bunch of broccoli, crowns only, chopped
2 tablespoons olive oil
1 tablespoon tamari
1 to 2 tablespoons Sriracha (depending on how hot you'd like the broccoli to be)
2 cloves garlic, finely chopped
1 cup kimchi of choice (if you're vegan or vegetarian, make sure it's fish sauce-free)
1/4 cup toasted sesame seeds
Recipe:
Bring the water or vegetable broth and the wild rice to a boil in a medium pot. Reduce to a simmer, with the lid of the pot halfway covering the rice. When the rice has absorbed all of the liquid (35 minutes or so), remove it from heat, fluff with a fork, and allow it to stand for ten minutes. Mix in the sesame oil, tamari, mirin, and scallions.
While the rice cooks, prepare the broccoli: Preheat the oven to 425° F. Whisk together the olive oil, tamari, Sriracha, and garlic. Toss the broccoli pieces in the marinade and distribute them onto a baking sheet. Roast for 15 to 20 minutes, or until the broccoli is crispy and browning, turning the broccoli pieces halfway through.
Divide the rice, broccoli, and the kimchee into four bowls. Sprinkle each bowl with a tablespoon of sesame seeds. Serve.