Happy Gut Kitchen

Lunch or Dinner Idea: Farm-Fresh Greens Meet Wild Salmon

You’ve heard that you should “Eat Local” and “In Season” for your best health!

Right now, Spring meadows, woodland carpets and lawns are sprouting wild Spring greens, and while you might get yours from the supermarket, the joys of eating in season happily match the health benefits.

Pair fresh Spring greens with wild-caught salmon, full of omega-3 fatty acids and calcium, (from our favorite purveyor, Vital Choice) …and you have a Happy Gut Lunch or Dinner recipe that is wildly satisfying!

Here is one of our favorite recipes from the book.

Roasted Wild Salmon with Dill Sauce

WF  DF  GF  SF
Makes 4 servings

Ingredients

One 1 lb. wild salmon filet

1/4 teaspoon of sea salt

1/8 teaspoon of pepper

FOR THE DILL SAUCE

2 tablespoons of organic ghee or coconut oil

1 tablespoons unsweetened coconut milk

1 tablespoon ground cashews

4 tablespoons fresh dill, chopped

2 tablespoons fresh chives, chopped

2 cloves garlic, chopped

1 teaspoon Dijon mustard

1/2 teaspoon stevia

1/2 teaspoon sea salt

1/4 teaspoon ground black pepper

Step 1: To make the salmon

Pre-heat the oven to 450 degrees F

Step 2

Wash and dry the salmon with paper towels Run your hands over the salmon and feel for any bones; if found, pull out with your fingertips or with a pair of clean, needle nose pliers.

Step 3

Place the salmon skin side down in a roasting pan, sprinkle the salt and pepper, and bake for about 15-22 minutes until the salmon flakes easily with a fork.

Step 4: To make the dill sauce

In a medium-sized saucepan over low heat, heat the ghee or coconut oil.  Add the coconut milk and ground cashews and heat for 2 -3 minutes, until the mixture starts to thicken a little.  With a spoon, blend in the dill, chives, garlic, and mustard and cook about 3 minutes more.  Add the stevia, salt and pepper to taste.  Serve the sauce over the baked salmon.

Tips: Salmon also cooks well when wrapped in an aluminum foil packet.  You can add a little lemon juice to the sauce for extra flavor.

Contributed by Dr. Vincent Pedre

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Bye-Bye Coffee, Meet Matcha Tea for a Happy Gut

energizer-matcha-smoothie

Do you think there is no match for your morning coffee?   Think again.  Think Matcha.  Matcha tea is green tea that provides the great boost of energy that coffee gives plus it is rich in anti-oxidants.   The traditional Eastern tea ceremonies center on the preparation, serving, and drinking of matcha, a finely ground powder of specially grown and processed tea leaves.

While on the Happy Gut Cleanse we suggest matcha as a coffee replacement.  Whether you are on the cleanse or not, you still can get all the boost of coffee with our Happy Gut Life protein and fiber-packed Matcha Energizer smoothie.

Matcha Energizer

WF  DF  GF  SF  VEG  VG
Servings:

Makes about 2 – 3 cups
Prep time: 15 minutes
Blend time: 30 secs

Ingredients:

1/2 teaspoon  matcha tea powder

2 cups filtered water, divided

1 tablespoon vanilla extract

1 tablespoon coconut oil

1 cup almond milk

1 large handful of spinach

2 tablespoons cashew butter

1 cup frozen raspberries

1 1/2 to 2 scoops protein powder

1 tablespoon shredded coconut  (optional)

1 tablespoon ground flax  (optional)

Step 1:

Combine the matcha tea powder and 1 tablespoon filtered water in a small ceramic bowl or mug and mix into a paste.

Step 2:

Heat 1 cup filtered water on the stovetop until fine bubbles form; do not boil.  Add the heated water to the matcha paste and stir well to make tea.  Set the tea aside and allow it to cool to room temperature.

Step 3:

In a blender jar, combine the remaining water and the rest of the ingredients in the order they are listed, including the coconut and flax, if using.  Add the cooled tea last.

Step 4:

Blend well on high for 20-30 seconds (until smooth)

Step 5:

Add a couple of ice cubes to the blender if you prefer to make your smoothie colder.

Not only is it healthy and good for you, matcha tea smoothies are a brilliant bright green color which will wake you up and get you going in a positive vibration!

 

Recipe by Dr. Pedre

Superbowl Recipe #2. Happy Gut, Crowd-Pleasing Cashew “Cheese” Dip

Happy Gut launch party

Looking for a healthy, crowd-pleasing Superbowl snack? Touchdown!

We have two to share for your hungry football guests. Go here for Lemony Hummus and below for our Cashew “Cheese” Dip.  Both are great for gut health and make for Super Tasty Bowls.

Chef Vivian Ciofi served both at the Happy Gut book launch party to rave reviews.

*Send us your photos of this recipe and the best one wins a signed copy of Dr. Pedre’s Happy Gut book!  Enter before Feb 8! Best photo published on social media!  Send to support@happygutlife.com!

Good Luck!

Cashew Cheese Dip

Delicious garlicky, dairy free “cheese” dip.

WF  DF  GF  SF  VEG  VG
Servings:

Makes about 2 cups
Prep time: 4 hours
Blend time: 30 secs

 

Ingredients:

 

1 lb. raw cashews, soaked in water for 4 hours and drained

4 ounces of water

The juice of two lemons (approximately 4 ounces), separated

4 ounces of nutritional yeast

2 cloves of garlic

Salt to taste

Fresh chopped parsley to taste

 

Step 1:

Add the cashews, yeast, garlic, 2 ounces of water, and 2 ounces of lemon juice to a food processor.

 

Step 2:

Process until blended. Taste and season with salt and additional lemon juice. You can now add more garlic if you like, and add additional water and pulse to attain the consistency you like. The more liquid you add, the creamier it will be.

 

Step 3:

Pour the “cheese” into a bowl and fold in chopped parsley, and serve.

 

Contributed by Vivian Cioffi