HAPPY GUT Blog

Pumpkin Spice Granola

GF DF SF V VG

Serves: 10

In keeping the spirit of fall flavors available, I’ve brought you an irresistible, festive granola recipe. 

Thanksgiving Day means pumpkin and pecan pies. But they aren’t exactly gut- or waistline-friendly.

Instead, I’ve used the same flavors with a healthy spin. This recipe doesn’t contain any sort of added sugar or grains that will keep you craving more. Your gut and waistline will thank you.

Try mixing with unsweetened almond milk for the perfect protein, high-fiber breakfast. Add a handful to a savory salad or on top of pumpkin puree for a pumpkin pie mashup!

Ingredients

½ cup almonds, slivered

½ cup unsweetened coconut flakes

½ cup cashews, chopped 

1 tbs pumpkin pie spice 

2 tbs sunflower seeds 

2 tbs sesame seeds 

2 tbs pumpkin seeds

1 tbs vanilla extract

½ tsp sea salt 

1 tbs pure honey 

1 tbs coconut oil, melted 

 

Step 1

Preheat oven to 200 degrees.

Step 2

In a big bowl, mix the nuts and seeds with the sea salt and pumpkin spice.

Step 3

Add the honey, coconut oil and vanilla extract to the bowl of dry ingredients.

Step 4

Line a sheet pan with parchment paper, spread out the granola mixture. Bake for a total of 15-20 minutes. During cooking time, mix 2-3 times.

Step 5

Allow to cool, then store in an airtight container.

Happy Gut Omelet

GF, DF, SF, VG

Serves: 2

Weekend brunch often means greasy, sugary, calorie-rich items. File under decidedly “gut unhealthy”!

Instead, keep your brunch light, tasty, with something that will keep your gut happy and satisfied. This omelet makes the perfect way to say hello to your weekend without sabotaging your gut, your waistline, or your overall health.

With this recipe, you can enjoy the same rich flavor without the dairy, processed oils, and carb-heavy sides.

Your gut will also benefit in a few ways.

One, I’ve added the perfect dairy-free cheese with the same decadent flavor of cheese but without the gut-wrecking side effects. Two, I include a dollop of sauerkraut. With this traditionally fermented food: hello, naturally occurring probiotics!

Consider this an up-leveled omelet for gut health.

 

Ingredients

4 eggs

⅓  cup of Daiya dairy-free shredded mozzarella cheese 

2 tbs avocado oil 

1 cup kale, chopped finely 

½ cup shredded Brussels sprouts

1 red bell pepper, chopped 

½ cup cherry tomatoes 

1 tsp paprika

½ small red onion, diced

1 avocado, sliced thin 

2 tbs of sauerkraut 

Sea salt and pepper 

 

Step 1

In a bowl, whisk eggs with Daiya cheese, paprika, sea salt, and pepper.

Step 2

In a small skillet over medium heat add 1 tbs of avocado oil. Then pour the egg mixture into the skillet.

Step 3

Allow the eggs to cook at this temperature for 1-2 minutes. Then use a large spatula to flip the egg mixture like a pancake.

Step 4

Cook the other side for another 1-2 minutes. Then fold in half and set to the side.

Step 5

Heat a medium skillet over low-medium heat. Add 1 tbs of avocado oil. Then add all the vegetables, except for the cherry tomatoes.

Step 6

Saute vegetables for 4-5 minutes or until soft. Season with salt and pepper.

Step 7

Add vegetable hash to a plate. Then add the omelet on top. Spread the avocado slices on the omelet and add the cherry tomatoes around the plate.

Step 8

Add a dollop of sauerkraut for a crunch.

Baked Apple Bowl

GF DF SF V VG

Serves: 4

Fall is a season that so many people enjoy. Crisp air, seasonal foods, and pumpkin-flavored everything!

Being in the New England area, I particularly enjoy the variety of fresh apples and the different recipes that I can create with them.

This seasonally inspired dessert will be a hit in your household. Most classic fall dishes are loaded with sugar or sweetened with artificial flavors. My baked apple bowl has no added sugar, is free of all grains, and topped with homemade granola.

Ever thought that dessert could be packed with fiber, protein, and healthy fats?!

This dish has gut-friendly benefits and will keep you on track with all the upcoming holiday foods that are so hard to resist. Plus, there is nothing like a warm, delicious dish on a cold fall day. 

Granola Ingredients

⅓ cup coconut flakes

½ cup raw pecans, chopped

⅓ cup raisins

½ tsp sea salt 

1 tbs cinnamon 

1 tbs vanilla extract 

2 tbs maple syrup

1 tbs coconut oil, melted

 

Step 1

Preheat oven to 200 degrees.

Step 2

Mix pecans, coconut flakes, and raisins together with melted coconut oil, maple syrup, sea salt, vanilla, and cinnamon.

Step 3

Bake for 15-20 minutes. Continue to stir while the granola is baking so that it doesn’t burn. Take out of the oven and allow to cool. Then sprinkle on top of the apple.

 

Baked Apples Ingredients 

4 apples, sliced 

1 tsp nutmeg

2 tbs almond butter 

 

Step 1

Preheat oven to 350 degrees

Step 2

In a 9 by 13-inch baking dish, place the apple slices. Keep them in the form of an apple as if it were still whole.

Step 3

Sprinkle the apple slices with nutmeg.

Step 4

Allow to bake for 10-15 minutes or until soft.

Step 5

While the apple slices are still warm, drizzle almond butter on them.

Step 6

Transfer each baked apple to a dish, then sprinkle with granola.