Happy Gut Kitchen

Watermelon & Basil Summer Slushie

Serves: 4

GF, DF, SF, VG, V

While we are still in the heat of summer, why not enjoy the seasonal flavors that nature offers us? On a hot day while spending time in the sun, this is one of my favorite ways to re-energize and replenish my body with electrolytes. 

It’s easy to turn to sugary beverages and popsicles in the summer months. But the ingredients, food dyes, and excess sugar aren’t exactly gut-friendly!

The frozen watermelon, coconut water, and basil make an indulgent yet nutritious beverage. Satisfying to the tastebuds, plus a way for your body to regain the electrolytes. 

Share with the kids for a tasty dessert and relive the days of the ice-cream man with a fun and gut-friendly twist.

Enjoy the rest of your summer.

Ingredients

2 cups watermelon, cubed 

1 cup coconut water 

¼ cup fresh basil 

Step 1

Freeze watermelon cubes overnight.

Step 2

In a blender, mix watermelon with coconut water and fresh basil. Serve with a straw or spoon.

Step 3

Enjoy! 🙂

Photo by Bulkan Evcimen on Unsplash

Wild Blueberry Breakfast Muffins

Serves: 6

GF, DF, SF, V

There is just something about walking by a fresh bakery with the smell of sweet and savory options. Muffins, bagels, donuts…Yum, right?

It can be a challenge to cut this delicacy out, especially if the whole coffee and donut thing is a ritual for you or the donut break at the office is a daily thing. 

However, I am confident this Happy Gut grain-free muffin recipe will have you skipping the donut break with no problem. A protein-rich, dairy-free and gut-friendly recipe that you can make a staple!

I’ve left out all processed sugar (to keep the cravings at bay) and incorporated a few superfoods, like blueberries and raw honey. This recipe is also completely grain-free. Instead, it’s packed with fiber and easy-to-digest ingredients to heal your gut and make your mouth happy. 

Enjoy and keep a few in the freezer! Trust me, you’ll want some on hand. 

 

Ingredients

2 cups almond flour 

1 egg

½ tsp baking soda 

⅓ cup unsweetened almond or cashew milk 

¼ cup almond butter 

1 tbs ground flaxseed 

¼ cup raw honey 

1 tbs pure vanilla extract

½ cup frozen wild blueberries (or regular)

1 tsp ground cinnamon

Pinch of sea salt 

2 tsp avocado oil

 

Step 1

Preheat oven to 375 degrees. Grease muffin tins with a bit of avocado oil. 

Step 2

In a large bowl, mix almond flour with flaxseed, salt, baking soda, and cinnamon.

Step 3

In a separate bowl, mix the egg with the milk, almond butter, honey, vanilla extract, blueberries, and avocado oil.

Step 4

Next, combine all ingredients until the batter is smooth and all ingredients are mixed.

Step 5

Pour into muffin tins.

Step 6

Bake for 10-12 minutes. Use a toothpick to check if they are finished. If batter comes off on the toothpick, allow for another 3-4 minutes to cook.

Step 7

Allow to cool, then enjoy or store in an airtight container in the refrigerator or freezer.

Photo by Roberto Martinez on Unsplash

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.