Gut Health Recipes
Recipes created with your gut in mind.
Nourishing, balanced dishes that support digestion, boost vitality, and keep your body feeling at ease.
Ingredients:
4 cups water
2-3 Tbsp miso paste
1 cup diced tofu
1/2 cup sliced mushrooms
1/2 cup chopped green onions
1 sheet nori, cut into small pieces (optional)
1 Tbsp soy sauce or tamari (optional)
Method:
Bring the water to a boil in a pot.
Reduce the heat and add the tofu, mushrooms, and nori, simmering for 5 minutes.
Turn off the heat and dissolve the miso paste in a small amount of the hot water, then add it back to the pot.
Stir in the green onions and soy sauce if using.
Serve warm
Ingredients:
1 large Chinese cabbage (about 2-3 lbs)
1/4 cup sea salt or kosher salt
Water (for soaking)
1 Tbsp grated garlic (about 5-6 cloves)
1 tsp grated ginger
1 tsp sugar
3 Tbsp fish sauce or soy sauce (for vegan option)
1-2 Tbsp Korean red pepper flakes, adjust to taste
4 green onions, chopped
1 small carrot, julienned
1 small daikon radish, julienned (optional)
1/4 cup Korean salted shrimp or extra fish sauce (optional)
Prepare the Cabbage:
Cut the cabbage into quarters lengthwise; remove the core. Chop the cabbage into bite-sized pieces.
In a large bowl, dissolve 1/4 cup of salt in about 4 cups of water. Submerge the cabbage pieces. You can use a plate to weigh them down. Let it sit for 2 hours, tossing every 30 minutes.
Method:
Rinse and Drain:
After 2 hours, rinse the cabbage under cold water 2-3 times to remove the excess salt. Drain in colander for 20 minutes.
Make the Kimchi Paste:
In a small bowl, combine the garlic, ginger, sugar, and fish sauce (or soy sauce).
Add red pepper flakes. Adjust the amount depending on your spice preference. Mix well to form a paste.
Combine Vegetables:
In a large bowl, combine the drained cabbage, green onions, carrot, and daikon radish (if using).
Add the kimchi paste and, using your hands (you might want to wear gloves), thoroughly mix the paste with the vegetables until they are evenly coated.
Ferment:
Pack the kimchi into a clean, airtight glass jar, pressing down to remove air bubbles.
Leave about an inch of space at the top. Seal the jar tightly.
Let the jar sit at room temperature for 1-2 days to ferment. The kimchi will start to bubble and develop a tangy flavour.
After the initial fermentation, transfer the jar to the fridge. The kimchi will continue to ferment and develop its flavour. It's best after at least a week in the fridge.
Tips:
Taste the kimchi during the fermentation process to find your preferred level of tanginess.
Kimchi can be stored in the fridge for several months.
Ingredients:
1 medium green cabbage (about 2-3 lbs)
1 1/2 Tbsp kosher salt or sea salt (non-iodized)
1 Tbsp caraway seeds (optional, for flavour)
Method:
1. Prepare the Cabbage:
Remove the outer leaves of the cabbage.
Cut the cabbage into quarters and remove the core.
Thinly slice the cabbage into fine shreds.
2. Salt the Cabbage:
Place the shredded cabbage in a large mixing bowl.
Sprinkle the salt over the cabbage.
Massage the salt into the cabbage with your hands for 5-10 minutes. The cabbage will become limp and release liquid.
3. Pack the Cabbage:
If using caraway seeds, mix with the cabbage now.
Pack the cabbage tightly into a clean glass jar or fermentation crock. Press down firmly with your hands to remove air pockets and release more liquid.
Ensure the cabbage is submerged in its own liquid. You can use a weight to keep it submerged if necessary.
4. Ferment:
Cover the jar with a lid or cloth to keep out dust and insects but allow airflow.
Place the jar in a cool, dark place at room temperature (18-24°C) to ferment for 1-4 weeks.
Check the sauerkraut daily, pressing down if necessary to keep it submerged in its liquid. If any mould or scum appears on the surface, skim it off.
5. Taste and Store:
Start tasting the sauerkraut after one week. Once it reaches your preferred level of tanginess, transfer it to the fridge & store for up to 6 months.
Tips:
Use non-iodized salt to avoid interfering with the fermentation process.
Ensure the cabbage stays submerged to avoid spoilage.
Adjust the fermentation time based on your taste preference. Longer fermentation results in a stronger flavour.
Ingredients:
1 cup milk of choice (dairy, almond, coconut, etc.)
3 Tbsp chia seeds
1 tsp vanilla extract
1 tsp maple syrup or honey (optional)
Method:
In a bowl or jar, mix the milk, chia seeds, vanilla extract, and sweetener if using.
Stir well to combine.
Let it sit for about 10 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 4 hours or overnight.
Serve with fresh fruits, nuts, or granola.