Tag Archives: ways to beat the bloat

Weekend Breakfast Tacos

GF DF SF

Serves: 4-6

 

Brunch on the weekend can really set the tone for the day.

 

You might enjoy stopping by your favorite coffee shop or head over to the neighborhood diner. However, if you are trying to boost your immune system by mending the gut, the key is to reduce fat, sugar and excess carbs — all of which you can do with these nutritious and super tasty breakfast tacos. 

 

The seasoning, toppings, and ingredients that go into these wraps will still give you the same great taste plus added gut-mending benefits —extra fiber, no processed carbohydrates and plenty of protein.

 

Pass on the bloat, feel satisfied and pack in the nutrition to boost your immunityI can’t think of a better way to start the weekend!

 

Enjoy y Buen Provecho

 

Ingredients

1 tbs everything bagel seasoning 

4 eggs 

½ pound of ground beef 

1 avocado, cubed

½ cup fresh cilantro, chopped 

4 Siete tortillas or 4 fresh jicama wraps 

2 cups spinach, sauteed 

½ small yellow onion, diced 

2 tbs avocado oil 

 

Step 1

On a stove top, place a medium sized skillet over medium heat. Add 1 tbs avocado oil. Then add the diced onions and stir for 1-2 minutes.

Step 2

Add the ground beef and stir for another 5-6 minutes or until the beef is cooked all the way through. Set to the side.

Step 3

In a small skillet, add 1 tbs of avocado oil. Scramble the eggs with spinach. Then set this mixture to the side.

Step 4

In a large mixing bowl, mix together the beef, onion, eggs, cilantro, avocado and everything bagel seasoning.

Step 5

Add a helping to each tortilla and serve.

Creamy Broccoli Soup

GF DF SF

Serves: 4

 

Looking for a quick, nutritious, and delicious meal?

 

Soups are my favorite go-to meals while sheltering-in-place. They are easy to put together and you can pack them with nutrition.

 

I try to steer clear from many canned soups, since they tend to be high in sugar, sodium and many additives that are NOT gut-friendly

 

This creamy and fiber-filled soup will leave you satisfied and help you beat the bloat —NO added sugar, dairy, or processed sodium.

 

I suggest making meals like this in bigger batches. You can freeze them in individual mason jars for a gut-approved meal in the weeks to come!

 

Enjoy y Buen Provecho

 

 

Ingredients

⅓ cup scallions, chopped

4 cups broccoli, florets

½ small yellow onion, chopped

1 clove garlic, minced

3 cups Kettle and Fire bone broth

¾ cup full fat coconut milk

2 tbs nutritional yeast 

2 tsp turmeric powder

2 tbs avocado oil

¼ cup Daiya, shredded cheddar cheese

Sea salt and pepper

 

Step 1

In a medium sized skillet, over low heat add avocado oil. Then add chopped onion and garlic. Saute for 3-4 minutes, or until soft.

Step 2

In a medium sized pot, add water covering up to  ¾ of the way full. Put over medium high heat. When the water starts to boil, add the broccoli for 5-7 minutes or cook until tender.

Step 3

Strain the broccoli and allow it to cool.

Step 4

 In a blender, add the onion, garlic, bone broth, coconut milk, turmeric powder, nutritional yeast and broccoli. Blend until creamy.

Step 5

Reheat the mixture in a large pot over low heat and season with the salt and pepper to taste.

Step 6

Top with chopped scallions and Daiya shredded cheese.

Cilantro and Cabbage Slaw

GF DF SF V VG

Serves: 4-6

This crunchy, satisfying recipe makes the perfect reset to incorporate more vegetables into your day. It combines the crunch from cabbage with a delicious blend of cilantro and sesame.

Looking for a gut reset?! These vegetables provide plenty of fiber, a key addition to your daily meals to help create a healthy and resilient microbiome. Cilantro has detoxifying benefits, helping rebuild and nourish the microbiome. 

Try adding a scoop of this slaw to your scrambled eggs in the morning, enjoy as a salad alternative at lunch, or as a side with dinner. However you earn it, this slaw will earn major raves. 

 

Ingredients

1 head of green cabbage, roughly chopped

1 bunch of cilantro, diced

2 carrots, cut matchstick style

1 medium cucumber, diced 

1 red pepper, sliced

2 tbs sesame seed oil

½ lemon, freshly squeezed 

1 avocado, cubed

¼ cup almonds, chopped

2 tbs black sesame seeds 

1 tbs coconut aminos

1 clove garlic, minced 

Black pepper 

 

Step 1

Mix the cabbage, cilantro, carrots, cucumber and red pepper slices with the sesame seed oil, coconut aminos, and lemon juice.

Step 2

Then add the black pepper, minced garlic and sesame seeds to the other slaw ingredients.

Step 3

Top with almonds and avocado slices.