Tag Archives: leaky gut

Happy Gut Omelet

GF, DF, SF, VG

Serves: 2

Weekend brunch often means greasy, sugary, calorie-rich items. File under decidedly “gut unhealthy”!

Instead, keep your brunch light, tasty, with something that will keep your gut happy and satisfied. This omelet makes the perfect way to say hello to your weekend without sabotaging your gut, your waistline, or your overall health.

With this recipe, you can enjoy the same rich flavor without the dairy, processed oils, and carb-heavy sides.

Your gut will also benefit in a few ways.

One, I’ve added the perfect dairy-free cheese with the same decadent flavor of cheese but without the gut-wrecking side effects. Two, I include a dollop of sauerkraut. With this traditionally fermented food: hello, naturally occurring probiotics!

Consider this an up-leveled omelet for gut health.

 

Ingredients

4 eggs

⅓  cup of Daiya dairy-free shredded mozzarella cheese 

2 tbs avocado oil 

1 cup kale, chopped finely 

½ cup shredded Brussels sprouts

1 red bell pepper, chopped 

½ cup cherry tomatoes 

1 tsp paprika

½ small red onion, diced

1 avocado, sliced thin 

2 tbs of sauerkraut 

Sea salt and pepper 

 

Step 1

In a bowl, whisk eggs with Daiya cheese, paprika, sea salt, and pepper.

Step 2

In a small skillet over medium heat add 1 tbs of avocado oil. Then pour the egg mixture into the skillet.

Step 3

Allow the eggs to cook at this temperature for 1-2 minutes. Then use a large spatula to flip the egg mixture like a pancake.

Step 4

Cook the other side for another 1-2 minutes. Then fold in half and set to the side.

Step 5

Heat a medium skillet over low-medium heat. Add 1 tbs of avocado oil. Then add all the vegetables, except for the cherry tomatoes.

Step 6

Saute vegetables for 4-5 minutes or until soft. Season with salt and pepper.

Step 7

Add vegetable hash to a plate. Then add the omelet on top. Spread the avocado slices on the omelet and add the cherry tomatoes around the plate.

Step 8

Add a dollop of sauerkraut for a crunch.

Back to School Sloppy Joes 

GF DF SF

Serves: 4

School is back in session. If you’re like most parents, your priority has shifted from how to occupy the kiddos to how to feed them with a school and activity schedule.

All of a sudden, your meal prep time or any free time can easily vanish. Maintaining a healthy eating routine for yourself and kids can feel like an impossible challenge.

That’s why I’ve got a great dinner on deck for you. This back to school recipe is amazing, takes less than 30 minutes and most definitely kid-approved!

Even if you’re working on gut repair, you can enjoy this meal. Instead of your traditional sloppy joe dinner out of a can with refined grains, you can create a nutrient-dense dish with vegetables, gluten-free options, and most importantly, major flavor

 

Ingredients

1 lb of chicken breasts

1 cup canned tomato sauce 

1 red bell pepper, chopped

½ tsp chili powder 

1 clove garlic

1 small onion, chopped

1 tbs coconut aminos

1 tbs honey

2 tsp dijon mustard

1 tsp apple cider vinegar 

Dash red pepper flakes 

1 small cucumber, sliced into a matchstick cut 

2 tbs olive oil 

1 tbs avocado oil

4 cups arugula

4 gluten-free Original Mikey’s Muffins (optional)

Sea salt and pepper

Step 1

In a medium saucepan, boil water and add chicken breasts. Allow the chicken to boil until fully cooked for 15-20 minutes. Once done, allow to cool and shred.

Step 2

Meanwhile, in a skillet over medium heat add avocado oil. Saute onion and red pepper.

Step 3

Add chili powder, garlic, aminos, honey, mustard, vinegar and red pepper flakes to the onion and red pepper.

Step 4

After, add the shredded chicken until the mixture fully coats the chicken.

Step 5

In a large bowl, mix the arugula with olive oil, salt, and pepper. Serve sloppy joe chicken on greens or in a toasted Mikey’s muffin with greens on the side.

Step 6

Add the sliced cucumbers into the sandwich or on the greens.

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