Gut Issues | Happy Gut

Baked Apple Bowl

September 20th 2019

GF DF SF V VG

Serves: 4

Fall is a season that so many people enjoy. Crisp air, seasonal foods, and pumpkin-flavored everything!

Being in the New England area, I particularly enjoy the variety of fresh apples and the different recipes that I can create with them.

This seasonally inspired dessert will be a hit in your household. Most classic fall dishes are loaded with sugar or sweetened with artificial flavors. My baked apple bowl has no added sugar, is free of all grains, and topped with homemade granola.

Ever thought that dessert could be packed with fiber, protein, and healthy fats?!

This dish has gut-friendly benefits and will keep you on track with all the upcoming holiday foods that are so hard to resist. Plus, there is nothing like a warm, delicious dish on a cold fall day.

Granola Ingredients

⅓ cup coconut flakes

½ cup raw pecans, chopped

⅓ cup raisins

½ tsp sea salt

1 tbs cinnamon

1 tbs vanilla extract

2 tbs maple syrup

1 tbs coconut oil, melted

Step 1

Preheat oven to 200 degrees.

Step 2

Mix pecans, coconut flakes, and raisins together with melted coconut oil, maple syrup, sea salt, vanilla, and cinnamon.

Step 3

Bake for 15-20 minutes. Continue to stir while the granola is baking so that it doesn’t burn. Take out of the oven and allow to cool. Then sprinkle on top of the apple.

Baked Apples Ingredients

4 apples, sliced

1 tsp nutmeg

2 tbs almond butter

Step 1

Preheat oven to 350 degrees

Step 2

In a 9 by 13-inch baking dish, place the apple slices. Keep them in the form of an apple as if it were still whole.

Step 3

Sprinkle the apple slices with nutmeg.

Step 4

Allow to bake for 10-15 minutes or until soft.

Step 5

While the apple slices are still warm, drizzle almond butter on them.

Step 6

Transfer each baked apple to a dish, then sprinkle with granola.

Watermelon & Basil Summer Slushie

August 22nd 2019

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

The Perfect Summer Salad

June 22nd 2019

Serves: 4

GF, DF

As we jump from spring to summer, I love the fresh, local produce that is available. Especially the beautiful leafy greens.

You want fresh, cooling foods in the summer. This salad delivers all that. Plus, you can enjoy these nutrient-rich foods AND beat the bloat.

Leafy greens are filled with fiber to promote gut health. Cucumbers and celery naturally reduce bloating as well. Almonds give this salad crunch. Avocado delivers healthy fats, while the eggs deliver protein (and more healthy fat).

There is no better way to enjoy seasonal greens than a fresh, delicious salad. This one delivers!

Salad Ingredients

1 head Frisée or seasonal greens, roughly chopped

½ cup cherry tomatoes, halved

⅓ cup Marcona almonds, chopped

1 avocado, sliced

1 medium cucumber, 1-inch slices

3 stalks celery, chopped

4 eggs, poached

1 cup shiitake mushrooms, chopped

1 tbs avocado oil

1 tsp apple cider vinegar

Dressing Ingredients

¼ cup olive oil

1 lemon, freshly squeezed

½ cup cilantro

1 clove garlic

¼ cup water

Sea salt and pepper

Step 1

In a medium skillet, over low heat add avocado oil. Then add shiitake mushrooms and saute for 4-5 minutes or until fully cooked and soft. Then set to the side.

Step 2

Mix the ingredients for the dressing, until smooth and creamy.

Step 3

In a big bowl, mix the salad greens with shiitake mushrooms, celery, cucumber slices, almonds, avocado, and cherry tomatoes.

Step 4

Fill a medium saucepan with water and bring to a boil, add 1 tsp of apple cider vinegar (this helps with the poaching process). Once the water boils, turn down to a simmer. Crack an egg in a small dish, then slowly add to the water. Cook each egg for 3-4 minutes or until desired internal temperature of the yolk. Then take out with a slotted spoon.

Step 5

Mix dressing with the salad, then serve into individual bowls and top with a poached egg.