Happy Gut Kitchen

Creamy Broccoli Soup

GF DF SF

Serves: 4

 

Looking for a quick, nutritious, and delicious meal?

 

Soups are my favorite go-to meals while sheltering-in-place. They are easy to put together and you can pack them with nutrition.

 

I try to steer clear from many canned soups, since they tend to be high in sugar, sodium and many additives that are NOT gut-friendly

 

This creamy and fiber-filled soup will leave you satisfied and help you beat the bloat —NO added sugar, dairy, or processed sodium.

 

I suggest making meals like this in bigger batches. You can freeze them in individual mason jars for a gut-approved meal in the weeks to come!

 

Enjoy y Buen Provecho

 

 

Ingredients

⅓ cup scallions, chopped

4 cups broccoli, florets

½ small yellow onion, chopped

1 clove garlic, minced

3 cups Kettle and Fire bone broth

¾ cup full fat coconut milk

2 tbs nutritional yeast 

2 tsp turmeric powder

2 tbs avocado oil

¼ cup Daiya, shredded cheddar cheese

Sea salt and pepper

 

Step 1

In a medium sized skillet, over low heat add avocado oil. Then add chopped onion and garlic. Saute for 3-4 minutes, or until soft.

Step 2

In a medium sized pot, add water covering up to  ¾ of the way full. Put over medium high heat. When the water starts to boil, add the broccoli for 5-7 minutes or cook until tender.

Step 3

Strain the broccoli and allow it to cool.

Step 4

 In a blender, add the onion, garlic, bone broth, coconut milk, turmeric powder, nutritional yeast and broccoli. Blend until creamy.

Step 5

Reheat the mixture in a large pot over low heat and season with the salt and pepper to taste.

Step 6

Top with chopped scallions and Daiya shredded cheese.

Cilantro and Cabbage Slaw

GF DF SF V VG

Serves: 4-6

This crunchy, satisfying recipe makes the perfect reset to incorporate more vegetables into your day. It combines the crunch from cabbage with a delicious blend of cilantro and sesame.

Looking for a gut reset?! These vegetables provide plenty of fiber, a key addition to your daily meals to help create a healthy and resilient microbiome. Cilantro has detoxifying benefits, helping rebuild and nourish the microbiome. 

Try adding a scoop of this slaw to your scrambled eggs in the morning, enjoy as a salad alternative at lunch, or as a side with dinner. However you earn it, this slaw will earn major raves. 

 

Ingredients

1 head of green cabbage, roughly chopped

1 bunch of cilantro, diced

2 carrots, cut matchstick style

1 medium cucumber, diced 

1 red pepper, sliced

2 tbs sesame seed oil

½ lemon, freshly squeezed 

1 avocado, cubed

¼ cup almonds, chopped

2 tbs black sesame seeds 

1 tbs coconut aminos

1 clove garlic, minced 

Black pepper 

 

Step 1

Mix the cabbage, cilantro, carrots, cucumber and red pepper slices with the sesame seed oil, coconut aminos, and lemon juice.

Step 2

Then add the black pepper, minced garlic and sesame seeds to the other slaw ingredients.

Step 3

Top with almonds and avocado slices.

Slow Roast Mushroom & Herb Cabbage 

GF DF SF

Serves: 4

We’re officially getting into the winter season. Mornings are brisk, the days are short, and the holidays are in full swing!

Like most people this time of year, you might be struggling with the endless parties, indulgent meals, and you swear everywhere you look there is a cookie or holiday dessert.

Good news: You can enjoy the holiday season and still keep on course to a healthy and happy gut.  

This slow roast mushroom and herb cabbage dish is a wow factor at parties or a small holiday dinner with the family.

Hearty, warm and savory, it will win your guests over. It’s also easy on the digestive system, with a beautiful medley of herbs and vegetables, Guilt-free and grain-free, you’ll really love this addition to your holiday season. 

 

Ingredients

Dressing:

½ cup shiitake mushrooms, chopped

½ cup chicken bone broth 

1 tbs avocado oil

⅓ cup mixed herbs (sage, thyme, and parsley), chopped

 

Step 1

In a small skillet over medium heat add avocado oil. Then add mushrooms and continue to stir for 5-7 minutes or until mushrooms are soft.

Step 2

Add bone broth and herbs into the skillet and stir.

Step 3

Set to side in a dish.

 

Herb Cabbage:

1 head green cabbage, cut into wedges (6-7 total)

2 carrots, cut into quarters

2 stalks celery, cut into quarters

1 tbs pure maple syrup 

1 tbs avocado oil 

1 tsp garlic powder

1 tsp dijon mustard

½ cup chicken bone broth

½ cup mixed herbs (sage, thyme, and parsley), chopped

Sea salt and pepper 

Step 1

Preheat oven to 375 degrees.

Step 2

In a large cast-iron skillet add cabbage slices and quartered celery and carrots. Drizzle avocado oil over the vegetables and sprinkle sea salt and pepper.

Step 3

In a small dish, whisk maple syrup, dijon mustard, garlic powder and chicken broth with mixed herbs.

Step 4

Pour mixture in the small bowl on top of the cabbage.

Step 5

Cover with foil and bake for 30 minutes.

Step 6

Take foil off and boil for another 10 minutes.

Step 7

Remove from skillet onto a plate and pour dressing, then serve.