4 Easy Recipes to Reset Your Gut

The saying “you are what you eat” has never been truer as researchers find out more and more about how the gut affects your overall health. If you’re not eating well, it won’t take long for your body to tell you something’s wrong. Fortunately, you can always get your gut back on the right track.

Signs Your Gut is Unhealthy

Thanks to decades of study, doctors assert that having a healthy gut can reduce your risk of developing illnesses such as cancer, cardiovascular disease, autoimmune diseases, digestive disorders, mental health disorders, and endocrine conditions. Though the symptoms of these diseases differ a few of the signs of an unhealthy gut include chronic fatigue, persistent bloating, unexplained diarrhea or constipation, and unintentional weight loss.

4 Easy Recipes to Help

1. Crispy Salad

Servings: 4

Ingredients

1 lb Charlotte potatoes, halved and large ones quartered

spray oil

1 tsp smoked paprika

½ cup lamb’s lettuce

⅓ cup frozen peas, defrosted

½ cup sauerkraut

½ cup ham hock

½ a small bunch flat-leaf parsley, chopped

DRESSING

1 tbsp olive oil

2 tbsp Dijon mustard

2 tbsp white wine vinegar

a pinch of caster sugar

Method:

1. Heat the oven to 200C. Tip the potatoes into a bowl and spray with oil, then add the smoked paprika and lots of seasoning. Put onto a non-stick baking tray and roast for 40-45 minutes, turning halfway, until really golden.
2. Whisk together the dressing ingredients in a bowl then tip in the hot potatoes, lamb’s lettuce, and peas, and mix well. 
3. Divide between four plates then top each with sauerkraut, ham hock, and parsley.

RELATED: What the Gut?! Signs You Have an Unhealthy Gut Or Worse…

2. Miso Salmon

Servings: 2

Ingredients

½ cup brown basmati rice

2 skinless salmon fillets

2 pak choi, quartered lengthways

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A handful of sugar snap peas

A handful of baby corn

2 spring onions, thinly sliced

SAUCE

1 tbsp white miso

1 tbsp rice vinegar

A thumb-sized piece of ginger, finely grated

1 clove garlic, finely grated

Method:

1. Cook the rice in lightly salted boiling water following pack instructions, then drain well.
2. For the sauce, whisk together all of the ingredients with 7 tbsp of water.
3. Heat the grill to high and heat a non-stick oven-proof frying pan over medium-high heat, lightly oil, and season the salmon fillets then cook on one side for 2 minutes until crisp. 
4. Turn, remove from the heat, and pour over the miso sauce. Put under the grill for 2-3 minutes or until the salmon is crisp and the sauce is reduced and bubbling.
5. Meanwhile, cook the pak choi, sugar snaps, and baby corn in a large pan of boiling water until just tender, then drain well.
6. Divide the rice and veg between two plates then add the salmon, spooning over any sauce. Sprinkle with spring onions to serve.

3. Creamy Porridge

Servings: 1

Ingredients

3 tbsp porridge oat

150g container 0% fat probiotic yogurt

Method:

1. Tip ¾ cup water into a small non-stick pan and stir in porridge oats.
2. Cook over a low heat until bubbling and thickened.
3. Stir in yogurt – or swirl in half and top with the rest. Serve plain or with apples, bananas, blueberries, or pears.

4. Herb Scrambled Eggs

Servings: 2

Ingredients

4 eggs

½ cup asparagus spear

2 tbsp butter

Small handful of chopped tarragon or chervil

Slices of ciabatta, warmed, to serve

Parmesan, freshly-shaved

Method:

1. Steam asparagus spears for 4-5 mins until tender.
2. Meanwhile, melt butter in a small pan and scramble the eggs. Once the eggs are set softly, stir through the tarragon or chervil and season to taste.
3. Pile the eggs onto the asparagus and hot, buttered slices of ciabatta. Top with a few shavings of parmesan and serve.