Tag Archives: beat the bloat

Slow Roast Mushroom & Herb Cabbage 


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. 




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.

Celeriac Root Beef Stew


Serves: 4

If you’re looking for a warm, delicious stew this winter, I’ve got the perfect recipe to keep you satisfied.

Most soups or stews use heavy creams and flour for consistency. If you’re trying to heal your gut, anything with cream or gluten can stall your progress.

You can enjoy the same flavor and satisfaction without processed ingredients. You also can’t beat this one-pot meal that can slow-cook throughout the day. Come home to a delicious meal with minimal prep! 



½ yellow onion, chopped

1 clove garlic, minced

1 cup bone broth or stock

1 tbs avocado oil 

1 pound beef stew meat 

2 carrots, chopped 

1 medium celeriac, chopped

1/2 cup mushrooms, halved

1 tsp apple cider vinegar

Few sprigs fresh rosemary and thyme, minced

Sea salt and pepper


Step 1

Add oil to a pot over medium-high heat. Then add onion and saute until translucent. Next, add garlic.

Step 2

Add the broth to deglaze the pot. Add the meat, vegetables, and all other ingredients to the pot and mix for 4-5 minutes.

Step 3

Transfer to a slow cooker and cook on low for 8 hours or high for 5 hours.

Photo by ERIC ZHU on Unsplash

Pumpkin Spice Granola


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!


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.