We know anti-inflammatory is key to gut health, which is tied to our overall health and hormonal balance. Hormones rule our lives, and unfortunately our overall health, weight and when balanced can help mitigate nasty symptoms like brain fog, lethargy, constipation and IBS. Inflammation causes pain, swelling, and stiffness– yuck! It is often associated with chronic diseases like arthritis, diabetes, and heart disease, all major killers in the US. General rules of thumb are to eat plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats, avoiding too much sugar, processed foods, and refined carbohydrates. You don’t need an overpriced subscription or health coach to get moving on your gut health. Try out these viral recipes at home to get your gut right!
1. Mediterranean Salmon Bowl
Start with a delicious base of cooked quinoa and top with roasted salmon, sliced tomatoes, cucumbers, feta cheese, and olives. We prefer to jazz up the quinoa with EVOO, paprika, garlic powder, salt and pepper or any fresh herbs you may have (tarragon or parsley work great here). Drizzle with a lemon-olive oil dressing. For bonus points, marinade the salmon overnight for extra juicy protein additions to the bowl using EVOO, salt, pepper, garlic and cilantro. Top with fresh herbs of your choice!
2. Sweet Potato and Lentil Curry
Heat a tablespoon of olive or avocado oil in a skillet and add one small diced yellow onion, 3 cloves of garlic, and a teaspoon of ginger. Cook until softened and then add a teaspoon of curry powder. Add diced sweet potatoes and lentils and cook until vegetables are tender. Add fresh herbs, salt pepper, and extra seasoning of your choice. Serve on top of cooked brown rice and top with cilantro and plain yogurt (feel free to enhance the yogurt with seasoning of your choice as well, or mix in some sriracha or hot sauce for a bit of a kick!).
3. Roasted Vegetable and Grain Bowl
Preheat oven to 400 degrees. Toss together diced sweet potatoes, cauliflower, Brussels sprouts (feel free to add or swap your favorites: asparagus, zucchini, or whatever you have in the fridge in season). Drizzle with olive or avocado oil, salt pepper, garlic/onion powder, paprika to taste. Roast for 25 minutes. In a separate pan, heat a tablespoon of olive oil and add cooked quinoa, diced onion, garlic, and spices to taste. Cook until onion is softened. Serve roasted vegetables over the quinoa and top with feta or goat cheese and a sprinkle of fresh herbs. Feel free to add freshly squeezed lemons on top of the vegetables as the lemon will help your body absorb the nutrients even further. LEMON HACK; including fresh squeezed lemon into your daily water intake or into your daily veggies adds levels of Vitamin C, Vitamin B6, copper, potassium, magnesium, zinc, flavonoids, antioxidants and phosphorus!
4. Veggie Fajitas
Heat a tablespoon of olive oil in a large skillet and add peppers, onions, and mushrooms. Cook until softened. Add a teaspoon of chili powder, cumin, garlic powder (or minced garlic), and smoked paprika. Stir and cook until fragrant. Serve with warm tortillas of your choice, fresh cilantro, Greek yogurt, cilantro and lime wedges for additional nutrients.
5. Lentil Soup with Kale
Heat a tablespoon of olive oil in a large pot and add diced onion and garlic. Cook down until softened. Add a teaspoon of cumin and coriander and stir until fragrant. Pour in vegetable broth, canned diced tomatoes, and lentils. Bring to a boil and then reduce heat and simmer for 20 minutes. Add chopped kale (or swap spinach if preferred) and simmer for an additional 5 minutes. Serve with a sprinkle of fresh herbs and (light) parmesan.