2 Gut-Friendly Recipes for a Healthy Microbiome

With these two nutrient-dense, anti-inflammatory, and high-antioxidant breakfast recipes, you can feed your gut microbiome. Fiber and antioxidants are necessary to increase the number of beneficial bacteria and strengthen your immune system!

Heal your gut with two recipes to boost your gut microbiota | Body Gut Mind

Baked sweet potato with yogurt & almond butter

Baked sweet potato

Ingredients:

• Large sweet potato
• 150 gr soy yogurt
• 1.5 tbsp almond butter
• Banana
• 1 tbsp chia seeds
• Cinnamon

Directions:

First, bake the sweet potato in the oven for about 40 mins at 200°C. You can bake sweet potatoes in advance so you don’t have to wait so long every morning. Next, you cut it open and add the soy yogurt, almond butter, banana, and chia seeds. Finally, sprinkle some cinnamon to taste. Done!

What Does This Recipe Give You In Terms Of Nutrition?

· Sweet potato: if you bake and cool it down, some of the starch is converted into resistant starch, which will act as a prebiotic. Also, it’s packed with vitamin A, antioxidants, magnesium, and much more.

· Soy yogurt: it’s a probiotic food and helps to boost your microbiome in the gut.

· Almond butter: it has fiber, prebiotics, healthy fats, vitamin E (antioxidant), and many minerals such as calcium.

· Banana: contain prebiotics, potassium, manganese, and vitamin B6, among others.

· Chia seeds: this is one of my favorite foods. Has fiber, protein, healthy Omega 3 fats, calcium, magnesium, phosphorus, manganese, vitamin K… It is also full of antioxidants and keeps your digestion going.

· Cinnamon: loaded with antioxidants, has anti-inflammatory and antibacterial properties. It will also help speed up your metabolism!

Achieve Your Ideal Weight and heal your gut | Body Gut Mind

Overnight chia & flax pudding

Overnight chia pudding

Ingredients:

• 4 tbsp chia & flax seeds
• 1 tbsp cacao powder
• 1 tsp spirulina
• 1 scoop pea protein powder
• 1 cup almond/oat milk
• 1 cup berries
• 1 tbsp sunflower & pumpkin seeds
• 2 tsp goji berries

Directions:

Just mix the chia, flax, cacao, protein powder, and spirulina with plant-based milk. Leave it to rest for a few minutes so the components can soak in the milk. Finally, add the rest of the ingredients on top and enjoy!

What Does This Recipe Give You In Terms Of Nutrition?

· Flax seeds: with 2 tbsp of flax seeds you will meet your daily requirements for Omega 3. Moreover, flax seeds are packed with fiber and minerals.

· Spirulina: great source of proteins, antioxidants, and anti-inflammatory compounds. You may have to get used to its taste at the beginning, but the benefits make it totally worth it since its anti-inflammatory effects offer great help to boost your microbiome in the gut.

· Cacao powder: it tastes great and it’s high in magnesium, zinc, and iron; not to mention that is rich in polyphenols.

· Pea protein powder: gives you the boost of proteins you need to feel full for longer. Plant protein has been proven to be more beneficial for the body in the long term than animal protein.

· Berries: also loaded with antioxidants, vitamin C, and fiber. Berries also help to improve insulin response and fight inflammation.

· Sunflower & pumpkin seeds: provide healthy fats, minerals, and vitamins such as vitamin E.

· Goji berries: high in vitamin A, copper, selenium, vitamin B2, and antioxidants.

Check out the BodyGutMind blog for more posts on this topic!