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34 RecipesTo Ease Your Gut

The Alternative Daily

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Modern science is only just beginning to understand the intricate role that the gut plays in the human body, but the information unveiled so far suggests that it’s far more important than we ever imagined.

Research shows that the human gastrointestinal system — otherwise known as “the gut,” the digestive tract or even the “primordial digestive tube” — plays a leading role in the function of the body’s digestive and immune systems. The good bacteria, which make their home in your gut, are vital for your digestive health. They possess the ability to influence vitamin and mineral absorbency, hormone regulation, vitamin production, immune response, toxin removal, and breakdown of carbohydrates, fats and proteins.

As if this wasn’t enough, scientists are increasingly coming to refer to the gut as the human body’s “second brain.” Freaky as that sounds, it makes a lot of sense; people who suffer from bowel and gut disorders, like irritable bowel syndrome (IBS) and celiac disease, also typically show signs of mental imbalances, often manifesting as anxiety, depression or frequent mood swings.

Why is this? Well, it turns out that the gut is directly linked to the brain by something called the “enteric nervous system,” a collection of more than 100 million nerve cells that line the gut and control your digestive function. These nerve cells are constantly reporting back and forth to the brain, bringing it information relating to your digestive status, overall gut health and the state of your immune system. Thus when your gut is “under the weather,” this can be reflected in your brain, thereby influencing your mood and state of mind.


It turns out Hippocrates was way ahead of his time when he famously scribbled the words, “All disease begins in the gut.”

With your newfound knowledge regarding the importance of the gastrointestinal system, you’re probably wondering whether the health of your own gut is up to scratch. Well, if you’re like the majority of people throughout the world, it probably isn’t, sorry to say. Modern life is horribly unkind to your gut, with things like antibiotics, contraceptive drugs, refined sugar, chronic stress and environmental toxins all conspiring to wipe out your population of good bacteria and allowing harmful bacteria to take hold. This is bad news for your digestive and immune systems, and your health on the whole.

But don’t despair, there are plenty of things you can do to support your gut and get it back on the road to recovery! We’ve put together 34 recipes that will provide a range of probiotics, toxin cleansers and nutrients for your system. The recipes will remove harmful bacteria and other unwanted compounds from your body, all while supporting your immune system and introducing new, beneficial bacteria into your gut biome. Read on to take back your gut!


Smoothie recipesSmoothies are a great way to sneak in a meal on the go. They can be made the night before, so you can grab them out of the fridge and shoot out the door, saving you a health-deflating trip to that cafe on the corner for a sugary coffee and a gluten-packed pastry. Perhaps even more beneficial than the smoothie’s versatility and ease of creation is the fact that you can put almost anything into it… and it almost always comes out tasting great!

These recipes combine ingredients that have been individually shown to support gut health and resolve digestive issues. Plus, because your blender’s blades have already churned the ingredients, half of the digestive work has been done for you! Feel free to play around with the ingredients and adjust each recipe to suit your specific tastes. In short — go crazy!


Recipe #1: Raspberry Cinnamon Smoothie

Let’s kick things off with a smoothie bound to get two thumbs up from even the most discerning of taste buds. Not only does this mushy concoction taste great, the cinnamon contained within its depths helps to break down intestinal gas and improve glucose metabolism, while the coconut milk and avocado provide plenty of healthy fat. Add fiber-dense ingredients like greens and berries to the mix, and you’ve got yourself a winning formula!

Ingredients

• 1 1/2 cups coconut milk• 1/2 avocado, pit removed• 1 cup organic kale• 1 cup organic frozen raspberries (substitute blueberries or

blackberries, if preferred)• 1/4 tsp cinnamon powder• 3 drops vanilla extract (make sure it’s real vanilla extract!)

Equipment

• Blender


Instructions

1. Throw all the ingredients into a blender, and blend on high until smooth. To help the blending process along, try pre-chopping the kale into rough portions before placing in the blender.

Hint: If making this the night before as a pre-made breakfast, consider placing all the ingredients in the blender cup, covering and leaving in the fridge. It’ll take 5 seconds to blend up in the morning, and this will prevent all the ingredients from otherwise separating overnight.

Recipe #2: Spicy Ginger Smoothie

One of the best ways to support a healthy gut and encourage smooth digestion is by having a good old fashioned detox, which can remove buildup of harmful compounds from your body and help your gut get on with its job of being amazing. Ginger is a superstar when it comes to detoxing, and also provides an energizing kick to both your taste buds and immune

system, which can get you rearing to go in the morning. We’ve also thrown in the anti-inflammatory and indigestion-kicking powers of cinnamon and the nutrient powerhouse that is spinach.

Ingredients

• 1 cup purified water (or spring water)• 1 inch whole ginger root• 1 tsp cinnamon powder• 1 cup organic spinach


Equipment

• Blender

Instructions

1. Roughly chop the ginger into smaller squares before placing in the blender with the rest of the ingredients, in order to ensure a smooth consistency. Blend on high until fully mixed.

Recipe #3: Green Energy Smoothie

This smoothie packs a serious punch in your gut (in a good way!) due to the probiotic powder, which strengthens digestive health and builds immunity by recolonizing your gut with beneficial bacteria. It also contains medium-chain triglyceride (MCT) oil, a potent source of instant energy that enables your body to complete the digestive process smoothly and bolster important bodily functions. Chia seeds provide all-important fiber, a big must for food transport through your digestive tract, and the coconut water replaces any electrolytes you might be lacking.


Ingredients

• 1 tsp probiotic powder• 1 tbsp chia seeds• 1 tbsp MCT oil• 8 oz pure coconut water• 1 cup organic spinach leaves• 1/4 tsp cinnamon powder• 2 drops vanilla essence• 2 ice cubes

Equipment

• Blender

Instructions

1. Throw all the ingredients into a large blender and blend on high until smooth.

Hint: You can find probiotic powder at your local health food store, on Amazon.com or through a range of online vendors.


Recipe #4: Ultimate Kefir Smoothie

Want to really take your gut revitalization project to the next level? Or simply want to put an end to a sore stomach, gas, bloating and other annoying after-effects following every single meal? Well, we might just have the smoothie to end all smoothies. It’s loaded with probiotics from the kefir, which is a traditional method of fermenting milk that subsequently has a high concentration of beneficial bacteria. Added to this are the dark leafy greens, which provide a range of vital nutrients, and the aloe vera, which is great for your digestion.

If you don’t tolerate dairy too well, you can always substitute it for coconut water kefir, which has all the good bacteria but none of the potential allergy-causing effects of lactose or casein.

Ingredients

• 1/2 cup raw grass-fed milk (substitute 100 percent coconut milk for dairy-free option)

• 1/2 cup unflavored, unsweetened kefir (substitute coconut water kefir for dairy-free option)

• 1 cup organic dark leafy greens of choice (kale, collard greens, spinach)

• 1 tsp cinnamon powder• 1 tsp vanilla extract• 1 oz aloe vera juice


Equipment

• Blender

Instructions

1. Roughly dice the dark leafy greens so they mix more smoothly.2. Place all the dry ingredients into a blender, then pour the milk and

kefir on top (this helps the blending process). 3. Blend on high until smooth, and drink immediately.

Recipe #5: Flax and Ginger Smoothie

When it comes to easing digestion and healing your gut, the last recipe is a difficult one to follow. Still, this smoothie is a worthy contender. The alternative health community has long favored Flaxseed for its high fiber content and favorable omega-3 to omega-6 fatty acid ratio. It’s dynamite when it comes to treating constipation or simply getting things moving smoothly.

What’s more, the berries and spinach in this recipe provide additional fiber and a whole load of nutrients, while the ginger root adds an amazing earthy

zing to the mix and helps soothe an unsettled stomach. Make sure you use ground flaxseed to experience all the benefits, as whole flax seeds can pass through the body completely undigested.


Ingredients

• 1 1/2 cups raw grass-fed milk (substitute full-fat coconut milk for a dairy-free option)

• 1/2 cup frozen organic berries• 1 cup organic spinach• 1 tbsp ground flaxseed (flaxseed meal)• 1 tsp peeled ginger root

Equipment

• Blender

Instructions

1. Peel the ginger root and cut into small chunks, to enable smoother blending. Do the same for the spinach leaves.

2. Place all the ingredients into a blender, and blend on high until well mixed. Enjoy!


Recipe #6: Clean Green Smoothie

One of the best ways to support a healthy gut, and ensure your digestive system works as it should, is to eat plenty of fresh green vegetables. Vegetables that have a green pigment are particularly high in vitamins and minerals. They also provide the building blocks for the body to heal itself, while simultaneously removing toxins from your cells. This is an important step towards rebuilding your gut.

The beauty of this recipe is that if you don’t have one particular ingredient, just replace it with something else that’s green — the idea is to use whatever green vegetables you have on hand. If they’re not organic, just make sure you give them a good wash first to remove any chemicals that might still be on the surface.

Ingredients

• 1/4 cucumber• 1/2 cup dark leafy greens (spinach, kale, collard greens)• 1/2 avocado• 1 celery stalk• 2 sprigs fresh mint• 1 kiwifruit• 1 cup filtered water (or spring water)• 1/2 apple• 1 tsp fresh lemon juice


Equipment

• Blender

Instructions

1. If using non-organic cucumber, peel the skin.2. Throw everything in and blend on medium until smooth. If the

mixture isn’t cool enough to your liking, throw one or two ice cubes into the mix and blend on high for a few more seconds.

Recipe #7: Berrynana Bliss Smoothie

As the name suggests, as soon as this smoothie hits your lips, you’ll feel like you’ve stepped out of your kitchen and into a blissful seaside paradise. Everyone knows that berries and bananas go together like bread goes with butter, so we’ve taken this amazing taste combination and thrown in some super healthy ingredients that don’t detract from the amazing flavor.

This recipes has the fiber and antioxidants of berries and spinach, the beneficial carbohydrates and electrolytes of bananas, the healthy bacteria hit from goat’s milk kefir, the hormone-balancing magic of maca and the gut-supporting powerhouse that is collagen. This smoothie is so powerful, you probably only need to have it once a week to experience all the benefits it provides to your gut, digestive system and health in general.


Ingredients

• 1/2 banana• 1/2 cup frozen organic raspberries• 1/2 cup frozen organic blueberries• 3/4 cup goat milk kefir (substitute coconut water kefir if

desired)• 1 cup organic spinach• 2 tsp maca powder• 2 tbsp grass-fed collagen powder• 1 inch whole ginger root• 1 tsp vanilla extract• 1/4 tsp Himalayan pink salt

Equipment

• Blender

Instructions

1. Place all the ingredients into a blender, and blend on high until smooth. If the mixture is too dry, add 1/4 cup filtered water and blend, repeating until it reaches desired consistency.


Recipe #8: Gut-Soothing Smoothie

If you’re experiencing issues with gas, bloating, constipation, heartburn, or you need to loosen your bowels up a little, this recipe will do the trick. Lemon is a well-known detoxifier and immune booster, helping your body to expel toxins that prevent your gut from being at its best. It also enables your digestive system to efficiently break down complex fats and proteins, which could be causing that discomfort in your belly.

We’ve also thrown in kefir for it’s probiotic power, pineapple for it’s stomach-soothing and digestion-boosting abilities, and papaya, which contains the enzyme papain — a well-known digestion aid and system cleanser. This is definitely one smoothie you’ll be coming back to on a regular basis!

Ingredients

• 3/4 cup organic spinach• 1 1/4 cup filtered water (or spring water)• 1/2 lemon, squeezed• 3 tbsp raw, grass-fed kefir (substitute coconut water kefir for

dairy-free option)• 1/2 cup fresh pineapple, roughly chopped• 1/2 cup fresh papaya, roughly chopped

Equipment

• Blender


Instructions

1. Place the spinach leaves in your blender, followed by the rest of the ingredients and an optional cube of ice.

2. Blend on high until smooth.

Recipe #9: Digestive Blend Smoothie

There’s nothing more satisfying than eating fresh, raw, wholesome ingredients. This smoothie offers just that, with a wide range of healing foods and compounds that will soothe a troubled stomach, nurture a damaged gut and have you feeling your best in no time. It has plenty of healthy fats and a good dose of protein, so it makes a good meal replacement that will keep you feeling satiated through the hours of the day.

Ingredients

• 2 cups roughly chopped organic kale• 2 cups roughly chopped organic spinach• 2 cups full-fat coconut milk• 1/2 avocado• 2 roughly cut frozen bananas• 1 tsp fresh grated ginger• 1/2 tbsp chia seeds• 1/2 tbsp bee pollen


• 1 tbsp hemp hearts• 1 tbsp raw honey• 2 tbsp collagen powder (or whey protein powder)

Equipment

• Large blender

Instructions

1. Place the kale and spinach in the blender first, then add the rest of the ingredients.

2. Blend on high until smooth. Enjoy!

Recipe #10: Probiotic Beet Smoothie

By this point, you’ve probably had your fill of fruit-based smoothies. This recipe provides a whole new take on the age-old smoothie combo of “fruits + greens + milky substance,” throwing beets and a double probiotic hit into the mix for some seriously stomach-supporting action.

Our probiotic beet smoothie contains plenty of red beets, which are a natural detoxifier and cleanser. The natural next step, after cleansing your digestive system of unwanted toxins, is to recolonize your gut with beneficial bacteria to reinforce your digestive capacity and improve your immune function. The double dosing of probiotics from the kefir and raw apple cider vinegar (ACV) does just that, with the pectin contained in ACV helping to soothe a troubled stomach as well. Just make sure you wipe your mouth after drinking this one — the red beets make for a bit of a mess!


Ingredients

• 1 cup steamed and peeled red beets• 1 cup plain kefir• 1 tbsp raw honey• 1 tsp raw, unfiltered apple cider vinegar (ACV)• 1/4 tsp cinnamon

Equipment

• Blender

Instructions

1. Peel the beets, steam until soft, then refrigerate until sufficiently chilled.

2. Chop the beets into quarters and place them in a blender, along with the kefir, honey, ACV and cinnamon.

3. Blend on high until smooth, and enjoy.


Tonic recipesHealth tonics are all the rage these days, and for good reason — they’re a quick, easy, hydrating way to get a range of health-revitalizing ingredients into your system ASAP. Technically, a tonic is a range of ingredients combined into a liquid that acts as a health remedy; a tonic can be anything from a juice to a smoothie to a cup of tea. In this instance, we’ve kept things simple and formulated some down-to-earth healing tonics that will nourish your body, hydrate your cells, ease your stomach and cleanse your gut.

Recipe #11: Simple Lemon Tonic

Yes, you’ve probably seen this recipe plenty of times before, but there’s no way this tonic wasn’t getting on the list — it’s just so amazingly good for you! And don’t be fooled by it’s simplicity: lemon is one of the most potent health-supporting foods on the planet, helping to cleanse your liver of toxins, hydrate and detoxify your cells, and support your immune system.

A detoxified body with a strong immune system is bad news for any harmful bacteria living in your gut, but it doesn’t stop there. Lemon contains natural anti-bacterial, anti-viral and anti-fungal compounds, which will help to cleanse your digestive tract of any nasty pathogens that aren’t supposed to be there. In this way, lemon provides a nice clean slate for probiotics to move in and recreate a newer, healthier gut microbiome.


Ingredients

• 1/2 to 1 fresh lemon• 8 oz warm water (or room-temperature water) • Pinch of Himalayan pink salt

Instructions

1. Cut the lemon in half and squeeze the juice into a glass of filtered water. If you weigh over 150 pounds, consider squeezing a whole lemon into 12 ounces of filtered water. Note that lemons are easier to squeeze when they’re warm or at room temperature.

2. Fill the glass with warm water, add a pinch of Himalayan pink salt to replace any lost electrolytes, and drink slowly. This tonic works best when consumed in the morning before breakfast.

Recipe #12: Chlorella ACV Tonic

Like the previous tonic recipe but want to step things up a notch? This recipe does just that, combining a range of powerful ingredients into one mighty morning drink that’ll have you feeling energized, detoxified and rearing to go. It contains raw, unfiltered apple cider vinegar (ACV), which is a

much-celebrated probiotic that simultaneously cleanses the gut and repopulates it with health bacteria.


Chlorella, meanwhile, is a strong detoxifier, helping your body to remove heavy metals from your system. It also boosts your immune system, improves digestion and treats constipation, fights cancer due to its range of antioxidants, and increases your energy levels. With these two ingredients, you really can’t go wrong! We make a point of alternating between this tonic and the simple lemon tonic every other morning, so that we get the benefits of both.

Ingredients

• 8 oz filtered water at room temperature (or spring water)• 1/2 tbsp raw, unfiltered organic apple cider vinegar (ACV)• 1/2 tsp chlorella powder (substitute wheatgrass powder, if

desired)• 1/2 tsp cinnamon powder• 1/2 tsp raw honey• Pinch of Himalayan pink salt

Equipment

• Glass bottle

Instructions

1. Pour all of the ingredients into a glass bottle and shake until mixed thoroughly. You can mix this tonic in a large glass as well, but you might find that the cinnamon and chlorella don’t mix with the water sufficiently.

2. Drink slowly — the ACV can be irritating if you drink it too fast.


Recipe #13: Fire Cider Tonic

This tonic, while not specifically formulated for gut health, is designed to support your body and heal all ailments, including those of the stomach and digestive system. The ginger helps to stimulate digestion and ease distress in your stomach and bowels, the onion is antiparasitic and antimicrobial, the garlic is great for your metabolism and supports a healthy gut flora, the horseradish stimulates colon function and increases circulation, the hot peppers stimulate digestion and cleanse

your system, the turmeric aids immune system function and supports healthy cells, and apple cider vinegar (ACV) is a strong probiotic, among plenty of other things.

You get the point. This is the health tonic to end all tonics.

Ingredients

• 1 whole fresh ginger root• 1 whole medium-sized red onion• 3 bulbs fresh garlic• 1 whole section of horseradish root• 1 medium hot pepper (or 2 tbsp cayenne pepper powder)• 1 whole fresh turmeric root• 3 cups raw unfiltered apple cider vinegar (ACV)


Equipment

• 2 large glass jars with lids• Food processor (optional)• Cheesecloth

Instructions

The idea of this recipe is to roughly chop and pile all the ingredients in layers in a jar, then cover with apple cider vinegar. You may need to play around with the ingredient ratios, depending on the size of your jar and other variables.

1. Chop the ginger, onion, garlic, horseradish, pepper and turmeric into small pieces and add them to the jar. Use a food processor to speed this process up.

2. Pour in the ACV until it fully covers all dry ingredients. You may need more or less than 3 cups of ACV, depending on jar size and the amount of dry ingredients.

3. Place the lid on the jar and store in a dark place for 2 weeks, shaking or stirring daily.

4. After 2 weeks, use a cheesecloth to strain out the solids, pouring the steeped liquid into another glass jar.

5. Seal the glass jar, store in the fridge, and drink 1/4 glass every morning before breakfast or after meals. If the mixture is too strong, you can dilute it with water.


Recipe #14: Simple ACV Tonic

This is quite possibly the simplest gut-easing recipe you’ll find anywhere. Sometimes you just want something quick and easy… especially after laboring over the previous recipe! As discussed earlier, raw apple cider vinegar (ACV) is antibacterial, antifungal, antimicrobial

and detoxifying. It becomes alkaline in your stomach and helps to rebalance your body’s pH to lower your risk of disease and infection. Most important of all, it provides your gut with a flood of beneficial bacteria, which will help to improve your digestion, ease stomach pain, elevate your immunity and boost your mood and energy levels.

Not just a simple tonic, after all!

Ingredients

• 1 tbsp raw, unfiltered organic apple cider vinegar (ACV)• 8 oz filtered water

Instructions

1. Fill a glass with filtered or spring water.2. Add a tablespoon of raw, unfiltered, organic ACV — and you’re

good to go!3. Sip slowly.


Teas and hot drink recipesWhile it’s all very well to eat ultra-nutritious food, your digestive system isn’t always able to break down and utilize the various proteins, fibers, vitamins and minerals that food contains. This is particularly the case if you already have a compromised gut.

An effective alternative is to employ boiling water to do the work for you. Steeping certain nutrient-rich foods in hot water can leach the nutrients from their flesh and make them more readily available for your body to access. Teas and hot drinks have the added benefit of being easier for your body to digest and assimilate, as they’re closer to your natural body temperature than, say, a chilled smoothie or cold glass of water.

Besides, who doesn’t love sipping on a delicious hot tea or hearty cup of broth on a cold winter evening or first thing in the morning? Doing so warms the body and calms the mind — two benefits which cannot be overlooked.


Recipe #15: Easy Beef Bone Broth

One of the most important steps towards healing your gut and soothing your digestive system is learning how to make good bone broth. We’re not talking about the thin, fake, sodium-enriched slop you get at the supermarket — we’re talking about thick, hearty broth that hardens below room temperature and attains a jelly-like consistency.

The following recipe provides a simple step-by-step process to create your own nourishing beef bone broth. It doesn’t really matter what kind beef bones you have lying around — the more the merrier! Throw everything in, let it simmer and watch the magical elixir emerge!

Ingredients

• Leftover beef bones, enough to fill 3/4 of a slow cooker• Filtered water (or tap water)• 2 tbsp apple cider vinegar (ACV)

Equipment

• Slow cooker (or stockpot)

Instructions

1. Each time you eat a meal of beef, set aside the bones, place in an airtight container and store in the freezer.


2. Once you’ve gathered enough bones to fill most of a slow cooker, place them in a large roasting dish in the oven and cook at 375 °F for 20 to 25 minutes. This is an optional step that will make for a darker broth and a richer flavor.

3. After roasting, throw the bones in your slow cooker or stockpot and completely submerge with water. Add 2 tablespoons apple cider vinegar (ACV) to help draw out the nutrients from the bones as they cook.

4. Cover, and set to low heat. Leave the bones in the slow cooker for at least 18 hours and a maximum of 48 hours, topping up with water as necessary to ensure the bones are always covered. The longer you cook the bones, the more nutrients will be extracted from the bones and into the broth.

5. Remove the bones and detritus (you can leave the bits of meat in the broth if it doesn’t bother you), allow the broth to cool slightly, and move to a sturdy container before it cools completely.

6. Once the mixture has cooled to room temperature, store in the refrigerator.

7. Use the broth as desired in soups, stews or simply as a warm cup on its own. Broth stays good in the fridge for around a week.


Recipe #16: Easy Chicken Broth

Beef broth is nutritious and, in our opinion, delicious, but it’s not everybody’s cup of tea. Chicken broth, on the other hand, is quicker to make and a little less intense in flavor, making it more universally palatable. This recipe provides yet another simple broth instructional, this time using chicken bones.

Bone broth, be it from beef bones, chicken bones or otherwise, is amazingly good for your body and especially good for your digestive health. For starters, it contains glycine, which stimulates the production of stomach acid. This is a very useful benefit indeed, considering the acid reflux that millions of Americans suffer from on a daily basis is usually caused by a lack of stomach acid (rather than too much, as most people are led to believe). Glycine is also a key component of bile acid, which is necessary for fat digestion in the small intestine and promotes healthy blood cholesterol levels.

Next, bone broth contains high concentrations of glutamine. This amino acid maintains the function of the intestinal wall and thereby helps to prevent and treat leaky gut, a serious condition that can result in autoimmune diseases and is both a cause and effect of gluten intolerance.

We could go on and on about the other gut-healing properties of bone broth, such as its high levels of collagen and impressive array of nutrients and anti-inflammatories, but we should probably get down to business. Here’s that easy chicken broth recipe we promised you a while back.


Ingredients

• Leftover bones and skin from 2-3 chicken carcasses• 1/2 cup celery, roughly chopped• 1/2 cup onion, roughly chopped• 1/2 cup carrot, roughly chopped• 1 sprig fresh organic parsley• 1 tsp Himalayan pink salt (or unrefined sea salt)• 1/2 tsp fresh ground black pepper

Equipment

• Large slow cooker or stockpot• Fine mesh sieve (optional)

Instructions

As with the beef broth, you can save and store any chicken bones from meals in your freezer until you’ve gathered enough to fill half your slow cooker or stockpot.

1. Place the chicken bones and skin into the pot, add the celery, onion, carrot and parsley, and cover with water until the ingredients are completely submerged. Add the salt and pepper.

2. Turn the slow cooker to low heat and leave covered for at least 4 hours, preferably 12. Top up with water as necessary, to ensure ingredients remained covered.

3. Remove the bones and vegetables with a slotted spoon, then strain the stock through a fine mesh sieve (optional).

4. Store in the fridge for up to 1 week, or place in an airtight container and store in the freezer for up to 3 months.


Recipe #17: Bone Broth Energy Drink

This drink utilizes the gut-supporting, joint-healing, immunity-boosting bone broth you just made and adds in the fiber and nutrients of leafy greens, the antioxidants of carrots and the digestion-enhancing abilities of pineapple. You can enjoy it as a warm drink during cold weather by placing it on the stove after blending — don’t let it boil, though, as you’ll start to break down the antioxidant properties of the plant ingredients. You can also enjoy it as a cold drink during the summer months.

Ingredients

• 1 cup raw kale, Swiss chard or collard greens

• 1 carrot, chopped into rough sections• 1/2 cup fresh pineapple, chopped into rough pieces• 3/4 cup bone broth

Equipment

• Blender

Instructions

1. Push the raw greens into the blender, then add the carrot and pineapple. Pour the bone broth in last.

2. Blend on high until smooth and all ingredients are combined.

Hint: For a hot-weather drink, use frozen pineapple. For a warm drink, place the blended mixture in a pot over low heat until it warms sufficiently, without letting it boil.


Recipe #18: Dandelion Gelatin Tea

This recipe is a little on the strange side, but it’s rich, earthy and delicious all the same. The L-Glutamine is an amazing amino acid which can be instrumental in healing a leaky or damaged gut, the cinnamon balances blood sugar levels and encourages circulation, the dandelion root is a powerful liver detoxifier, and

the diatomaceous earth can promote the removal of harmful heavy metals, drug residues and pathogens from your body.

Ingredients

• 2 cups roasted dandelion root powder (substitute dandelion root tea if necessary)

• 1/4 cup Stevia• 3 tbsp gelatin powder• 2 tbsp L-Glutamine powder• 3 tbsp clove powder• 4 tbsp cinnamon powder• 1 tbsp food grade diatomaceous earth

Equipment

• Glass jar


Instructions

1. Combine all of the ingredients in a large bowl and stir until combined. Store mixture in a glass jar in a dry, dark place.

2. For a hot drink, add the mixture to boiling water and stir in gently with a spoon. It can also be enjoyed in cold water.

Recipe #19: Warm Turmeric Milk

Turmeric is a great one for all-around health, due to its strong anti-inflammatory effects on the body and the fact that it is antimicrobial, making it a great choice for a gut that’s overrun with bacterial imposters. This drink harnesses the healing powers of turmeric, the

digestion-easing effects of fresh ginger and the digestive enzymes of raw honey to give you a delicious, soothing beverage on a cold winter night or as a replacement for your morning coffee.

Ingredients

• 1 cup full-fat coconut milk• 3/4 tsp turmeric powder (or 1-inch nub of whole turmeric

root, finely diced or grated)• 1/2 tsp cinnamon powder• 1/2 tsp ground ginger• 2 tsp raw honey• Pinch of sea salt (or Himalayan pink salt)


Instructions

1. Add the coconut milk to a small saucepan, then whisk in the turmeric, cinnamon and ginger. Simmer for 5 minutes.

2. Remove from heat, allow to cool, then mix in the honey and salt. Drink immediately.

Recipe #20: Nettle Leaf Tea

Nettles have been used by various cultures for hundreds of years. Both scientific and anecdotal evidence shows that nettles can treat a wide range of ailments and health conditions. Nettle is great for heart and cardiovascular health, relieving headaches, alleviating internal bleeding,

dissolving kidney stones and treating urinary tract infections. Added to this is the increasing evidence that nettle is an effective digestive aid and gut-supporter, helping to treat or relieve symptoms related to acid reflux, excess gas, nausea, colitis and celiac disease.

This nettle leaf tea is simple but effective. If possible, gather the leaves yourself when they first make their appearance in spring — this will ensure that you get your hands on the freshest, healthiest, most nutrient-rich shoots. Take care not to let the leaves touch your skin! If you’ve never harvested nettle before, do your research online before you head out — there a certain protocols you need to be aware of to ensure your skin and stomach aren’t at risk. Sometimes the compounds on the fibers of the leaves can cause stinging.


Ingredients

• 1 cup fresh nettle leaves (substitute 1/2 cup dried nettle leaves if necessary)

• 2 cups filtered water• 1 tsp raw honey (optional)

Equipment

• 1 medium pot• 1 strainer• 1 pair gardening gloves (optional)• 1 pair gardening clippers or scissors (optional)

Instructions

1. If you’ve opted to head out in the spring and gather your own nettle leaves, locate a patch of nettle away from roads and any potential source of environmental toxins or pollutants. Put your gloves on, place the pot below a nettle plant, and use the clippers or scissors to clip the top two leaf clusters straight into the pot, leaving the bottom of the plant to regenerate. A single cup of fresh leaves is enough for 1 to 2 cups of nettle tea.

2. Back at home, if you’re using pre-purchased dried nettle leaves, add them to the pot. Pour around 2 cups of water in the pot with the nettle leaves, and bring close to boil. Once the water temperature reaches this point, lower heat and simmer for 3 to 4 minutes.

3. Pour the contents of the pot through a small strainer into a cup, separating the leaves from the steeped water. Sip slowly, and add raw honey for sweetener if desired.


Recipe #21: Healthy Wholesome Ginger Tea

Ginger is one of nature’s all-around good guys. It’s a strong anti-inflammatory, meaning it can be used to treat muscle pain and the symptoms of osteoarthritis, it has anti-diabetic properties for lowering blood sugar and improving cardiovascular health, it can lower cholesterol and it even contains compounds which are anti-carcinogenic.

And as an all-around good guy, ginger hasn’t forgotten about your gut and stomach issues! Consuming ginger has been found to decrease transit time of food between the mouth and anus, meaning it can help to treat indigestion. Ginger can also treat many forms of nausea, including sickness and vomiting from food poisoning, morning sickness and post-surgery nausea. What’s more, its anti-inflammatory properties can help to treat conditions like leaky gut and gluten intolerance, which are both strongly pro-inflammatory.

Ingredients

• 1 tbsp fresh grated ginger root• 2 cups filtered water• Juice of 1/2 lemon• 1 tbsp raw honey (optional)

Equipment

• Strainer• Grater or zester (optional)


Instructions

1. Peel the ginger root. Grate with a grater or zester, or dice into very fine squares with a sharp knife.

2. Add filtered water to a saucepan and bring to a boil. Add the grated ginger and turn off heat. Put a lid on the saucepan and leave it to steep for 10 minutes.

3. Strain the water to remove the ginger pieces, pour into a cup and add fresh lemon juice and optional raw honey for a sweeter touch. Mix with a spoon, and enjoy!

Note: You can really spruce this recipe up by adding ingredients like fresh mint leaves, cinnamon sticks or even a pinch of cayenne pepper! Just add them to the boiled water at the same time as the ginger, and strain out after steeping.

Recipe #22: Anti-Indigestion Tea

Sometimes a meal can get the better of you. You’ll be happily chomping away, under the impression that you’re eating a healthy, wholesome meal, when all of a sudden the bloating, cramps and gas hit. Whatever the reason — an unhealthy gut biome is a likely scenario, or simply a certain food intolerance or allergy — it’s difficult to get on with your day with your stomach in such a state.

This is one tea recipe you’ll want to have on hand should the occasion arise. The coriander, cumin and fennel work together to soothe and encourage your digestive system to do its job, while calming the mind and sorting out any urinary tract issues you might have.


Ingredients

• 1/2 tsp coriander seed• 1/2 tsp cumin seed• 1/2 tsp fennel seed• 4 cups of water

Equipment

• Glass pitcher (or teapot)• Small strainer

Instructions

1. Bring water to a boil. In a glass pitcher or teapot, combine the boiling water with the coriander, cumin and fennel seeds. Cover and allow to steep for 10 minutes.

2. Strain out the seeds, and drink. Once it has cooled to room temperature, you can store any additional tea that you don’t drink in the fridge for later use. In the summer, try adding fresh mint and lime juice to the chilled version of this tea to make a tasty drink for hot weather.


Probiotic food and drinksFermented foods, otherwise known as probiotics, are arguably the most important tool at your disposal for healing your gut, improving your digestion, balancing hormones and mood, and fortifying your immune system. They introduce natural, beneficial bacteria into your digestive system and allow your gut to repopulate itself with the very things it needs (and has probably been lacking all these years) to do its job.

Not only are probiotics important for their good bacteria-boosting abilities, they’re also delicious and easy to digest, due to the bacterial cultures and enzymes that break down hard-to-digest proteins and fats to give your stomach a much-needed vacation. Try to have at least a tablespoon of homemade probiotics daily, and you’ll be surprised by just how much your health improves.

Recipe #23: Homemade Kombucha Tea

Kombucha is absolute dynamite when it comes to healing your gut. As a fermented food, it is home to untold numbers of beneficial bacteria, which pass into your digestive system and help to repopulate your gut. Kombucha is amazingly easy and inexpensive to make at home, and it can balance your body’s pH, detoxify the liver and provide a wide range of body-healing vitamins and minerals.

This recipe will guide you through the process of making your own kombucha from scratch. You’ll need to get your hands on a SCOBY (symbiotic colony of bacteria and yeast) starter pack, which you can usually get at your local health store or online. You’ll also need some large glass jars and a whole lot of patience. But the rewards make it well worth the effort!


Hint: If you don’t want to go to the effort of locating a SCOBY starter, you can simply pop down to your nearest supermarket, buy a raw kombucha drink with the SCOBY/mother still in the bottle (this is important), and use that for your own homemade kombucha instead.

Ingredients

• 8 green teabags (or black teabags)• 1 cup organic raw sugar• 1 SCOBY starter culture• 1/2 cup store-bought kombucha• 1 gallon filtered water

Equipment

• 1-gallon glass jar• 1 square of thin cloth for covering mouth of jar• 1 rubber band to fasten cloth

Instructions

1. Boil slightly less than a gallon of water, then pour into a clean 1-gallon glass jar.

2. Put the teabags into the water to steep, along with the sugar. Mix well with a clean wooden spoon so that sugar fully dissolves.

3. Once the water has cooled to room temperature, remove the teabags and ensure at least 1 inch of space remains between the tea and the top of the jar.

4. Pour the store-bought kombucha into the sweet tea (this helps the SCOBY culture to acclimatize to its new home), and use clean hands to gently place your SCOBY on top of the water.


5. Cover the jar with cloth, secure with a rubber band, and leave in a warm, dark place in your kitchen for at least 7 days. After this point, try your kombucha on a daily basis to see if it’s ready. It should taste a mix between tart and ever so slightly sweet. If it is too sweet, there is still more fermentation to be done.

6. Once it’s ready, put a lid on the kombucha and store it in your fridge. Drink anywhere between 1/4 and 1 cup of kombucha daily to start harnessing all its wonderful health benefits!

Recipe #24: Carrot, Ginger and Pear Kvass

Kvass is another delicious fermented drink. It originated in Russia and it’s traditionally made from beets. These days, kvass can be made out of a range of fruits and vegetables, including apples, pears, oranges, beets, carrot and ginger. Because different fermented foods have different strains of beneficial bacteria, it’s a good idea to eat or drink a range of fermented products to feed your gut

microbiome with a healthy mix of the good guys. For this reason, there’s no reason why you shouldn’t drink your kombucha and your kvass on the same day. Your gut will thank you for it!

For this particular recipe, we’re using a particularly delicious and nutritious combination of carrot, ginger and pear, but feel free to play around with different fruit and vegetable combinations if the mood takes you.


Ingredients

• 1 large carrot, washed and chopped into small pieces• 1 medium-sized ginger root, washed and chopped into small

pieces• 1 large pear, washed and chopped into small pieces (core

removed)• 1 tbsp raw honey• 2 cups filtered water

Equipment

• 1-liter jar with lid• Large stirring spoon

Instructions

1. Place the carrot, pear and ginger along with the raw honey into the bottom of the jar. The ingredients should fill approximately half the jar � if necessary, cut up more fruit to fill to this point.

2. Fill the jar with filtered water, leaving around 1 inch of empty space at the top. Use a clean spoon to stir the mixture and distribute the honey evenly. Put the lid on and leave in a warm, dark place.

3. After 3 days, check on a daily basis to ensure that the gases being produced inside the jar stop you from being able to push the center of the lid down. If there is pressure, open the jar once a day to smell or taste the drink. It should be tangy, but not taste off in any way.

4. Depending on the temperature in your house, it should not take more than 5 days to fully ferment. After this point, store in the fridge and drink within 7 days.


Recipe #25: Easy Homemade Kefir

Seeing as how you’re starting to get the hang of this whole fermented foods thing, we thought we’d throw in another gut-supporting probiotic drink from way back: kefir!

Kefir is a tangy cousin of yogurt, but with a thinner, more drinkable consistency. Kefir is traditionally made by mixing milk and kefir grains (actually small colonies of bacteria and yeast,

which form a grain-like ball), but these days its “cool” to make coconut water kefir.

We’re going back to basics with this recipe, and simplifying things even further by removing the need for you to hunt around finding the kefir grain starter culture, which can be annoying. As long as you have access to high quality store-bought kefir and good quality milk, you’re good to go. You should preferably use raw, grass-fed milk, but organic full-fat milk is okay too.

Ingredients

• 3 cups raw, grass-fed whole milk (substitute organic whole milk if raw, grass-fed isn’t available)

• 1 bottle organic store-bought milk kefir

Equipment

• 1 liter glass jar• 1 cheesecloth or tea towel• 1 sturdy rubber band


Instructions

1. Pop down to your local supermarket and buy a bottle of organic milk kefir and some good quality, grass-fed whole milk — we don’t bother with the low-fat stuff.

2. At home, pour around 3 cups of milk into the glass jar, and add 3 tablespoons of the store-bought kefir. Swirl the jar gently to mix the kefir into the milk. Cover the mouth of the jar with cheesecloth and secure with a rubber band.

3. Let the mixture sit at room temperature for 12 to 24 hours, until it becomes thick and tangy. By this point, the kefir culture has colonized the milk and broken down the lactose sugars to form a fermented drink. Place in the fridge and drink as desired. This process can be continued indefinitely, as long as you maintain the ratio of 1 cup milk to 1 tablespoon fermented kefir.

Recipe #26: Coriander Apple Sauerkraut

What probiotic ensemble isn’t complete without a jar of sauerkraut? Sauerkraut is a traditional German lacto-fermented food that uses beneficial bacteria such as Lactobacillus (L.) acidophilus, L. bulgaricus, L. plantarum, L. caret, L. pentoaceticus, L brevis and L. thermophiles to

transform simple raw cabbage into a sweet, tangy dish. Sauerkraut is a very useful thing to have in your fridge, as it can be used as a delicious side dish and as a tasty complement to meats and burgers. However, its real value comes with its probiotic powers. Because sauerkraut is so easy to make and so loaded with beneficial bacteria, it’s amazingly good for your gut and easy on your digestion.

This recipe takes the traditional sauerkraut recipe and introduces a delicious twist with Granny Smith apples, juniper berries and coriander seeds. Once you try it for the first time, you’ll never go back!


Ingredients

• 7 lb red cabbage, shredded• 20 whole juniper berries, ground with mortar and pestle• 30 coriander seeds, ground with mortar and pestle• 10 oz Granny Smith apples, cored and grated (around 3 small

apples)• 2 oz unrefined sea salt

Equipment

• 2-liter glass jar• Stainless steel mixing bowl• Mortar and pestle• Rolling pin

Instructions

1. Sterilize a wide-mouth 2-liter glass jar by washing it with soapy water and drying. Pour boiling water into the jar, empty it into the sink, then place it on a baking tray in the oven at 275°F, until the inside of the jar is completely dry. This ensures that any potential contaminates evaporate from the surface of the jar.

2. Place all of the ingredients in a large stainless steel mixing bowl. Use a rolling pin (or a pestle) to grind firmly and repeatedly into the cabbage and other ingredients to force them to release their juices. The salt helps with this by drawing out the moisture from the ingredients.

3. When the mixture in the bowl is covered by a small amount of liquid, it is ready to be transferred into the sterilized jar. Fill the jar with the ingredients, leaving a 1-inch gap at the top. Use a spoon or spatula to move any errant ingredients into the jar, away from the mouth. Ensure the mixture is fully submerged within


liquid — if not, you’ll need to mash it more in the bowl to force out more juices.

4. Put a lid on the jar and move to a spot outside of direct sunlight, such as inside a cupboard. Ensure the mixture remains around room temperature.

5. After 3 weeks, start checking the mixture daily for its state of fermentation — each time, use a clean spoon to taste a small amount of the mixture and determine whether it is ready. If the mixture tastes overly salty, the fermentation process if not yet complete. If the taste is sweet, tangy and not too salty, your sauerkraut is ready to eat!

6. Store in the fridge with the lid on for up to one month.

Recipe #27: Simple Kimchi Recipe

If you’re a regular patron of some of the more “hip” restaurants and eateries around town, chances are you’ve come across the odd dish that contains (or is based around) kimchi. This dish is the Korean equivalent of sauerkraut, made by using fermentation to transform simple shredded cabbage. However,

where sauerkraut is tangy and a little sweet, kimchi is bold and often spicy. This makes it an excellent addition to meals that need a little extra something, like a burger that needs more spice and flavor.

Aside from its probiotic prowess, kimchi stands above the rest due its impressive array of nutrient-dense ingredients. This recipe contains plenty of garlic, which is a strong detoxifier and antibacterial, red pepper, which increases metabolic rates and stimulates digestion, ginger, which is loaded with antioxidants and helps settle sore stomachs, and daikon, which is an anti-inflammatory and immunity booster.


Ingredients

• 2.5 lb Napa cabbage, stemmed and cut lengthwise• 1/4 cup unrefined sea salt (or Himalayan pink salt)• 7 cups filtered water• 5 cloves garlic, minced• 2 daikon radishes, trimmed and cut into matchsticks• 1 bundle scallions, trimmed and cut into 1-inch sections• 1 tbsp grated ginger root• 3-5 tbsp Korean red pepper flakes• 1 tsp white sugar

Equipment

• 1/2 nori sheet, torn into small pieces• 1-gallon mason jar• Large strainer

Instructions

1. Pull the outer leaves off the cabbage and rinse. Cut cabbage into strips and put into a large mixing bowl. Add salt and massage into leaves with hands. Pour water into bowl until cabbage is just submerged. Place a plate on top of the cabbage to weigh down below the water, and set aside for at least 3 hours or overnight, mixing the cabbage once or twice.

2. Pour cabbage into large strainer and rinse under cool running water. Set strainer aside to allow cabbage to drain.

3. Combine sugar, pepper flakes and nori in a small mixing bowl. Add a tablespoon of filtered water and stir contents until a thick paste forms. Combine 2 cups water with 1 tablespoon of salt and stir. Set aside.


4. Rinse and prepare the daikon radish, ginger, scallions and garlic as per above instructions. Once prepped, add these ingredients to the cabbage and combine in a mixing bowl. Add the sugar paste and mix until the cabbage is evenly coated.

5. Place the cabbage and other vegetables into a large mason jar. Use a clean wooden spoon to force the ingredients as far down into the jar as possible. If needed, add some of the salt brine, which you set aside earlier to completely cover the ingredients.

6. Place a lid on the car and store out of direct sunlight for 24 hours. After this time, open the lid to release the gases, then reseal and store your kimchi in the fridge for up to a month. Add to any meal of your choosing, or simply spoon it straight into your mouth!

Recipe #28: Raspberry Probiotic Limeade

Now that you’ve got a solid knowledge of making your own gut-healing nutritious foods, why not use that knowledge to construct some tasty, nutritious drinks? This recipe is just the thing — it uses kombucha as the main liquid base, providing those all-important beneficial bacteria, while adding in plenty of delicious berries and fresh citrus fruits for a taste sensation. The result is probably the healthiest limeade you’re ever going to drink.


Ingredients

• 1 1/2 cups filtered water• 1 1/2 cups organic raspberries• 1/2 cup raw honey (or pure maple syrup)• 1 1/2 cups fresh lime juice (approximately 10 to 12 limes)• 4 cups unflavored kombucha

Equipment

• Blender• Lemon juicer/squeezer (optional)

Instructions

1. Add water, raspberries and honey/maple syrup to a pan. Simmer on low heat until soft, mixing regularly, for about 10 minutes. Remove from heat.

2. While the mixture is simmering, squeeze limes to make juice. Using a lemon juicer/squeezer may speed things up a little.

3. Blend the berry mixture in a food processor until it forms a well-mixed liquid. Add the juice, then refrigerate.

4. Once the mixture is chilled, mix in the kombucha and serve immediately.


Recipe #29: Probiotic Ginger Ale

Ginger ale is an old drink, and has been enjoyed by the masses for hundreds of years. Today, however, ginger ale has become a shell of its former glory, and is now typically loaded with high fructose corn syrup, artificial sweeteners and rarely even contains actual ginger.

Rather than letting yourself and your family destroy your teeth and your health on a sad, modern day excuse for ginger ale, try this recipe instead. It uses a fermented ginger culture to naturally carbonate and add fizz to the drink, and of course it has real ginger. This means your get all the health benefits of ginger ale, plus the beneficial bacteria, without the health-damaging compounds found in regular ginger ale. You’re welcome!

Ingredients

• 2 inches whole ginger root, minced• 1/2 cup organic sugar• 1/2 cup fresh lemon juice• 1/2 tsp Himalayan pink salt (or unrefined sea salt)• 8 cups filtered water• 1/2 cup ginger bug/ginger culture

Equipment

• 2-liter mason jar


Instructions

1. Order your ginger bug (similar to the kombucha SCOBY, but this time made from ginger) online from the likes of Amazon.com, or pop down to your local health food store to see if they stock it. You can also make your own ginger bug, if you have the energy — just look up instructions online.

2. Place 3 cups of water along with the minced ginger root, sugar and salt in a saucepan and bring to the boil.

3. Simmer the ginger mixture for around 5 minutes until the sugar is completely dissolved and the mixture starts to develop a strong ginger aroma. Remove from heat and add remaining water.

4. Once the mixture has cooled to room temperature, add the fresh lemon juice and ginger bug. Transfer to a large 2-liter mason jar, stir well and put lid on tightly.

5. Place out of direct sunlight for 2 to 3 days until carbonated, removing lid daily to allow built up gases to escape. When the ginger ale is ready, it will feel fizzy and smell of ginger. Strain out solids, then store in fridge.


Recipe #30: Probiotic Green Juice

Okay, last probiotic recipe… we promise! This drink combines all the goodness of a fresh juice containing loads of nutrient-rich green veggies, and then throws in a gut-healing bomb in the form of probiotic powder. The result is a juice that provides plenty of fiber for easy digestion, lots of detoxification for cleansing your system and removing heavy metals from your liver, and a whole lot of beneficial bacteria to support a healthy gut.

You can use a standard powdered probiotic supplement/capsule for this recipe (purchased from your local supermarket, health store or online), or add a splash of kombucha or probiotic ginger ale from the recipes above.

Ingredients

• 2 stalks organic celery• 1 cup fresh organic parsley• 1 cup organic spinach leaves• 1 cup organic kale• 1 probiotic capsule (substitute 1/4 cup homemade kombucha

or probiotic ginger ale)

Equipment

• Juicer


Instructions

1. Throw all of the ingredients — except the probiotic capsule — into a juicer and extract as much of the juice as you can.

2. Open the probiotic capsule and empty its contents into the juice, stir well and enjoy. If using homemade kombucha or ginger ale instead, add at the end and mix well.


Gut-friendly mealsAlright, so you’ve got your probiotic drinks, gut-healing smoothies, juices, broths and tonics sorted… but at some point you’ve got to eat some real food, right? If your stomach is sensitive, your digestive system is not what it should be, or you’re prone to constipation, these recipes are just the ticket. They’re nutritious, filling and they will provide the fuel your body needs to begin healing itself. Best of all, they won’t put your stomach under stress. These are delicious recipes in their own right, so there’s no reason the whole family can’t enjoy them, regardless of their digestive prowess!

Recipe #31: Hearty Beef and Vegetable Soup

There’s something about thick, chunky soup that is amazingly tantalizing on a cold winter evening. Aside from the warmth and rich taste it provides, it’s likely that our bodies craves it during the cold months because it provides the starchy fuel we need to stay warm, and it

metabolizes our food in the absence of constant exercise and sunlight.

This beef and vegetable soup certainly fits the bill. It contains lots of delicious, earthy vegetables, plenty of nutrient-rich herbs and a sizable serving of meat to keep you satisfied. Because it’s a slow-cooked soup, it’s easy for your stomach to digest and shouldn’t cause your gut to rebel.


Ingredients

• 2 lb boneless beef chuck roast, cut into 1-inch cubes• 1/2 onion, roughly chopped• 1 small rutabaga, chopped into cubes• 2 sweet potatoes, cut into cubes• 2 carrots, roughly chopped• 2 parsnips, roughly chopped• 2 cups riced cauliflower• 2 cloves garlic, minced or finely diced• 6 cups homemade beef bone broth• 1/2 tsp thyme• 1 tbsp fresh parsley, minced• 1 tbsp grass-fed butter• Himalayan pink salt (or unrefined sea salt) to taste• Fresh ground black pepper to taste

Instructions

1. Melt the butter in a large saucepan over medium heat. Brown the beef chuck roast cubes. Remove from pan and set aside.

2. Add the onion and garlic to the saucepan and cook until the onion turns clear, around 5 minutes.

3. Add around 3 cups of bone broth to deglaze the bottom of the pan. Add all the vegetables to the saucepan and cook, mixing constantly, until the vegetables are soft, around 10 minutes.

4. Return the beef cubes to the saucepan, add the remaining bone broth, lower the heat and cover.


5. Let the soup simmer over low heat for 40 to 45 minutes, or until the meat is cooked through and tender. Add the thyme, and season with salt and pepper to taste. Sprinkle the fresh parsley on top, and serve. Bon appetit!

Recipe #32: Clean Green Soup Recipe

The following recipe takes nutrition to the next level. It has loads of wholesome green vegetables like zucchini, spinach and cilantro, the antibacterial and immune-boosting effects of ginger and garlic, and a dash of curry powder and ghee to spice things up with a rich, earthy flavor. It’s easy on even the most sensitive of

stomachs, and provides plenty of essential vitamins, minerals and healthy fats to nourish your body and sharpen your mind. It goes great as a side dish with free-range eggs or wild salmon.

Ingredients

• 1 tbsp grass-fed ghee• 2 cloves garlic, chopped• 1-inch fresh ginger root,

peeled and chopped• 4 cups zucchini, chopped• 2 cups organic spinach leaves, roughly chopped• 1 cup fresh cilantro, roughly chopped• 4 cups full-fat coconut milk• 2 tsp curry powder• 1 tsp fresh lime juice• Himalayan pink salt (or unrefined sea salt) to taste• Fresh ground black pepper to taste


Equipment

• Blender

Instructions

1. Heat the ghee in a large pot over medium heat. Add the garlic and ginger, stirring until translucent.

2. Add the curry powder to the garlic and ginger, and a pinch of salt. Cook for 1 minute.

3. Throw in the zucchini and mix well. Add enough water to cover the zucchini, bring to boil and simmer on low for 10 minutes, or until the zucchini begins to tenderize. Remove from heat.

4. When the zucchini mixture cools a little, pour into a large blender or food processor along with the spinach, cilantro and coconut milk. Blend until the mixture forms a puree, adding hot water to the mix if it is too thick.

5. Transfer the mixture back to the pot and bring to a simmer. Season with black pepper, more salt and lime juice to taste.


Recipe #33: Gut-Friendly Chowder

One of the most important steps towards healing your gut and moving past your digestion woes is recognizing that your body needs wholesome, nourishing foods in order to heal itself. Not only that, but these foods also need to tantalize your taste buds — if they don’t, you’ll struggle to find the motivation to eat them!

This recipe ticks all the boxes. The salmon’s fatty acids provide ample protection against a range of gastrointestinal diseases via their anti-inflammatory effects and ability to boost your gut microbiome. Not only that, the smooth creamy texture and delicious combination of salmon, spices and vegetables creates a taste sensation — one which will certainly have you going back for seconds!

Ingredients

• 1 tbsp extra virgin coconut oil• 4 boneless wild salmon fillets (skin optional)• 1/2 onion, diced• 2 cloves garlic, diced• 1 stalks celery, diced• 1/2 tsp curry powder• 4 cups chicken bone broth• 2 turnips, peeled and cut into 1-inch cubes• 1 tsp dried parsley• 1 cup pure full-fat coconut milk• Himalayan pink salt (or unrefined sea salt) to taste• Fresh ground black pepper to taste• Fresh flat-leaf parsley for garnish


Equipment

• Blender or food processor

Instructions

1. Melt 1/2 a tablespoon of coconut oil in a large frying pan over medium heat. Add the salmon fillets and cook 3 minutes each side. Set aside until cool enough to touch, then flake salmon into small pieces.

2. Melt the remaining 1/2 teaspoon of coconut oil in a large saucepan over medium heat. Add the onion, garlic, celery and curry powder. Cook for 3 to 4 minutes, stirring constantly. Add the chicken broth, turnip and dried parsley. Cover, and cook until the turnip is soft, about 20 minutes.

3. Add in the coconut milk and mix to combine ingredients. Remove from heat and allow it to cool slightly. Transfer contents along with the flaked salmon to a large blender or food processor and blend until smooth.

4. Season with salt and pepper to taste, garnish with the fresh parsley, and enjoy!


Recipe #34: Grain-Free Banana Pancakes

If you suffer from gluten intolerance or have difficulty digesting grains of any kind, you probably thought your pancake days were over. Luckily, there’s a simple solution that tastes just as delicious (possibly even more so) and it doesn’t rely on grains at

all. These pancakes use mashed banana to create the structure of the pancake and hold it together.

It also just so happens that bananas are great for an upset stomach on account of their high pectin content… what a coincidence! Throw in some digestion-friendly raw honey as a sweetener, and you’ve got yourself a worthy contender to even the most glutinous pancake!

Ingredients

• 1 organic banana• 1 free-range organic egg• 1/8 tsp unrefined sea salt• 1 tbsp grass-fed butter (or extra virgin coconut oil)• 1/2 tsp pure vanilla extract• 1/2 tsp ground cinnamon• 1 tbsp raw honey (optional)


Instructions

1. In a medium-sized bowl, mash the banana until it forms a smooth puree. Whisk in the egg, salt, vanilla and cinnamon until smooth.

2. Heat 1/2 a tablespoon of the butter (or coconut oil) in a frying pan over medium heat. Pour in the pancake batter, around 2 tablespoons per pancake.

3. Allow to cook for around 4 minutes, or until the edges begin to brown. Flip and cook another 2 to 3 minutes on the opposite side.

4. Set pancake aside and cover. Repeat this process until batter is used up, adding butter to the frying pan as necessary.

5. Serve with chopped fresh fruit — fresh organic strawberries taste amazing with this recipe. Add an optional dollop of raw honey for additional sweetness, and let your taste buds go crazy!

recipes - amazon s3 · • 1 tsp probiotic powder • 1 tbsp chia seeds • 1 tbsp mct oil • 8 oz...

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