HAPPY GUT Blog

Pine Nut & Tahini Vegetable Plate

Serves: 4

V VG GF DF SF

Adding in extra vegetables can be challenging. Flavor, time, and accessibility are all legitimate factors in deciding on what food will be featured at your next meal. 

Incorporating plenty of fresh, whole foods are essential to healing your gut.

Many times, alternative choices are filled with sugar and other inflammatory ingredients that stress out the gut.

Easy solution: This delicious, easy-to-prepare Pine Nut & Tahini Vegetable Plate.

Cruciferous veggies like cauliflower are packed with nutrients and fiber, which allows healthy gut bugs to thrive. 

Plus the creamy texture of tahini offers satisfaction in every bite.

Altogether, the perfect vegetarian side dish or quick leftover meal!

 

Ingredients

1 head cauliflower, florets

1 avocado, diced

1 bag shredded Brussel sprouts

2 tbs tahini

¼ cup pine nuts 

1 cup shiitake mushrooms, chopped

2 tbs avocado oil 

 

Step 1

Preheat oven to 375 degrees, on a sheet pan place cauliflower florets, drizzle with 1 tbs avocado oil. Roast for 20-25 minutes or until golden brown.

Step 2

In a medium-sized skillet, add remaining oil. Saute shredded Brussel sprouts and mushrooms for 5-10 minutes or until soft.

Step 3

Toss in pine nuts, sea salt, and pepper.

Step 4

Once cauliflower is finished, mix in with Brussel sprouts. Transfer to serving bowl and drizzle tahini. Then top with avocado slices.

Summer Ceviche 

Serves: 4

GF DF SF 

Summer is a wonderful time to embrace foods that cool the body down and refresh the taste buds. Plus, using the oven and stove top can be a burden when the last thing you want to do is experience more heat.

For those absolutely scorching days, my go-to is ceviche. No heat required to prepare. The combination of the delicious flavor, easy preparation, and tons of vegetables make it an easy meal for the family

Another reason I love this dish: I can incorporate plenty of gut-friendly vegetables like jicama, onion, and arugula. In addition, cilantro is an herb that naturally detoxes and cleanses the systems of the body.

Pair this with a few gluten-free and grain-free chips for an extra crunch and easy finger food!

 

Ingredients

1 lb wild-caught halibut, cubed

1 medium avocado, cubed

½ cup green olives, pitted & chopped

½ red onion, diced 

⅓ cup cilantro, chopped

1 jalapeno, diced 

1 small jicama, chopped 

1 orange, freshly juiced 

7 limes, freshly juiced 

2 cups arugula

¼ cup olive oil 

Sea salt and pepper 

 

Step 1

In a large glass bowl, mix halibut with the orange and lime juice. Cover and allow to sit in the refrigerator for four hours.

Step 2

Prior to serving, toss with jicama, jalapeno, cilantro, red onion, olives, and avocado. Finish with sea salt and pepper to taste.

Step 3

In a separate medium bowl, massage arugula with olive oil, sea salt, and pepper.

Step 4

Serve ceviche on a bed of arugula and choice of Siete tortilla chips or Simple Mills crackers.

The Perfect Summer Salad

Serves: 4

GF, DF

As we jump from spring to summer, I love the fresh, local produce that is available. Especially the beautiful leafy greens.

You want fresh, cooling foods in the summer. This salad delivers all that. Plus, you can enjoy these nutrient-rich foods AND beat the bloat.

Leafy greens are filled with fiber to promote gut health. Cucumbers and celery naturally reduce bloating as well. Almonds give this salad crunch. Avocado delivers healthy fats, while the eggs deliver protein (and more healthy fat). 

There is no better way to enjoy seasonal greens than a fresh, delicious salad. This one delivers!

Salad Ingredients

1 head Frisée or seasonal greens, roughly chopped

½ cup cherry tomatoes, halved

⅓ cup Marcona almonds, chopped

1 avocado, sliced

1 medium cucumber, 1-inch slices

3 stalks celery, chopped

4 eggs, poached

1 cup shiitake mushrooms, chopped

1 tbs avocado oil

1 tsp apple cider vinegar

 

Dressing Ingredients

¼ cup olive oil

1 lemon, freshly squeezed

½ cup cilantro

1 clove garlic

¼ cup water

Sea salt and pepper

Step 1

In a medium skillet, over low heat add avocado oil. Then add shiitake mushrooms and saute for 4-5 minutes or until fully cooked and soft. Then set to the side.

Step 2

Mix the ingredients for the dressing, until smooth and creamy.

Step 3

In a big bowl, mix the salad greens with shiitake mushrooms, celery, cucumber slices, almonds, avocado, and cherry tomatoes.

Step 4

Fill a medium saucepan with water and bring to a boil, add 1 tsp of apple cider vinegar (this helps with the poaching process). Once the water boils, turn down to a simmer. Crack an egg in a small dish, then slowly add to the water. Cook each egg for 3-4 minutes or until desired internal temperature of the yolk. Then take out with a slotted spoon.

Step 5

Mix dressing with the salad, then serve into individual bowls and top with a poached egg.