Tag Archives: clean program

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

Orange Chicken with Cauliflower Rice

DF GF SF

Serves: 4

As you continue to improve your diet and focus on a healthier gut, you might find yourself reminiscing on your past and some of the savory dishes you no longer eat. There are over 2,000 food additives that sneak into the American diet on a regular basis! It’s no joke when it comes to large amounts of hidden ingredients that saturate our food system.

One food additive, in particular, is monosodium glutamate (MSG). This is often used in Asian cuisine, fast food, deli meats, soup, soy sauce, and bouillon. Individuals can have a wide variety of reactions to this particular additive. They include headaches, disturbances in gut health, increased inflammation, possible weight gain, and increased blood pressure.

Avoiding harmful food additives is key to gut integrity and overall health! It can be challenging to go out to eat and know completely what is going into your food. Try avoiding fast food or chain restaurants and enjoy dining out at places that emphasize high-quality foods and are allergen friendly.

In the meantime, you can enjoy the same great taste of popular dishes without processed ingredients. I’ve got an amazing orange chicken recipe that won’t take you long to put together, making it easier than grabbing unhealthy takeout!

 

Ingredients

1 lb chicken breast, sliced vertically into 2-inch pieces

1 orange, juiced

1 tsp orange zest

2 cups cauliflower rice

¼ cup coconut aminos

1 tbs raw local honey

⅓ cup full fat coconut milk

2 tbs sesame seed oil

½ cup frozen peas

2 medium carrots, shredded

1 clove garlic

2 tbs avocado oil

Sea salt and pepper

 

Step 1

In skillet, over medium heat add avocado oil. Season chicken with salt and pepper. Saute chicken on each side for 3-4 minutes or until fully cooked.

Step 2

In a blender, mix orange juice, coconut aminos, sesame seed oil, honey, coconut milk, and garlic until smooth.

Step 3

In another medium skillet over low heat, mix the cauliflower rice, carrots and peas with the sauce for 2 minutes. Then, add in the chicken for another minute and mix all ingredients together. Turn off heat, add orange zest and serve.