Man at Desk

3 Recipes for Gut Health

Sweet, Savory & Fermented. A trio of microbiota-enriching options.


If you haven't visited Cultivate's Instagram or Facebook this week, you may have missed an education-powerhouse of knowledge concerning gut health. A 5-day, 5-part series on everything from the explanation of the gut to these three recipes in which I am thoroughly immersed.


Let's get right to it!


Sweet: Plum Nectarine Salad

While there are plenty of Winter dishes that epitomize gut health, this one is fully devoted to the Summer season and the bounty of stone fruit.


Fresh nectarines (and the onions) fall into the Prebiotic category we talked about in day 3 of our series. Probiotics are non-digestible food ingredients that promote the growth of beneficial microorganisms in the intestines.


This is a light and quick salad, written by Rebecca, that can be put together on no time. To boost the protein content, add grilled chicken basted in Primal Kitchen's Lemon Turmeric marinade (Whole-30 & Whole Food marinade that is gluten-free and sugar free, WHAAAAT?!).


Savory: Sun-dried Tomato Lentil Salad


Getting bored of the traditional summer get-together sides? Why not bring a prebiotic-rich salad that no on will expect? Imagine the personal satisfaction of knowing you made the generic liturgy of a cookout that much better. 🤌🏼


Lentils are one of the most versatile prebiotic legumes out there. Warm stews, warm salads (we'll talk about a potato, lentil & arugula salad that rotates through our kitchen on a regular basis another time), and even cold salads can be made that much better by these small powerhouses.

Justyna writes this recipe and simply does the lentils justice. Sun-dried tomatoes and olives bring a brightness to this dish that just explodes when you serve it cold.


Lentils are also a major prebiotic: 1/2 cup lentils contains approximately 9g protein and only 115(+/-) calories.


Fermented: Fermented Beet Slices

Russel takes the idea of pickled or fermented beets to another dimension with these beet slices. Sauerkraut is a great additional way to utilize beets, but in this case the slices can almost act as pickle chips in their own right.


Not only are beets a prebiotic, but they strengthen your blood, cleanse your kidneys, and aid in the nutritional support of PCOS (polycystic ovary syndrome).


The mix of whole spices in the elixir used for fermenting is different than your traditional pickling spice, adding to the earthiness of beets and expanding the flavor profile beyond a simple vinegar base.


If you've followed along throughout this week and have enjoyed the topic exploration, thank you and please let me know by posting comments on either social media platforms and sharing with your friends.


You can also get personalized recipes AND not have to grocery shop for nutrient-dense ingredients with most popular meal plan subscription for FREE - click the link, you know you want to. 😉



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