gut-healthy recipes
Egg Muffins
Serves 5
Ingredients:
8 eggs
½ cup packed baby spinach chopped
½ diced red onion
2 cloves garlic, minced
1-2 medium tomatoes diced
olive oil
Sea salt and pepper
Preparation:
1. Preheat the oven to 350 degrees.
2. In a 4-cup measuring cup add 4 whole eggs and 4 egg whites. Whisk the eggs together and set aside.
3. Heat a non-stick pan over medium heat. Once hot, add a drop of olive oil. Then add spinach, onion, tomato, and garlic. Season with sea salt and pepper. Sauté for about 3-5 minutes,
4. Pour the cooked veggies into the whisked eggs. Stir to combine.
5. Grease the muffin pan with olive oil. You can use a paper towel to spread evenly. Pour egg/veggie mixture into the muffin pan. You’ll have enough for 10-12 muffin slots.
6. Bake for about 15 minutes, or until the tops are firm to the touch or if an inserted toothpick comes out clean.
Shrimp Kebob
Serves: 4
Ingredients:
2 pounds bag cleaned and deveined raw shrimp (thaw if frozen)
6-8 wooden, or metal skewers
1 yellow squash, cut into 1-inch rounds or cubes
2 zucchini cut into 1-inch rounds or cubes
2 medium onions quartered
1 red bell pepper cubed
1 yellow bell pepper cubed
1/2 cup olive oil
Sea salt, fresh ground pepper, smoked paprika
Garlic powder
Preparation:
Note: If using wooden skewers, soak for 30 minutes in advance. If using metal skewers, brush with olive oil.
1. Wash, peel and cut vegetables into 1-inch chunks. Add to a large bowl and season with salt, pepper and garlic powder. Add 1/4 cup olive oil and mix well coating all vegetables.
2. In a separate bowl, combine shrimp and remaining olive oil. Season with salt, pepper, garlic powder, and smoked paprika. Mix well.
3. Preheat the grill for 10 minutes on a medium-high heat setting. Be sure to clean the grill before putting skewers on.
4. Thread shrimp and vegetables alternately onto skewers.
5. Grill kabobs, for 4-7 minutes, turning frequently.
Garlic Chicken and Broccoli
Serves: 4
Ingredients:
4 skinless, boneless chicken breasts diced
1 bag frozen broccoli florets
1 medium onion sliced
3 cloves fresh garlic minced
3 tbsps olive oil
Sprinkle sea salt, pepper, garlic powder
Preparation:
1. Heat large frying pan on medium heat and add olive oil. Heat one minute.
2. Add garlic and onion to the pan stirring frequently. Cook for 3 minutes,
3. Next add chicken. Season chicken with sea salt, pepper, and garlic powder. Cook until all sides are white (5 minutes).
4. Add broccoli to pan and cover, cooking on medium heat for 2 minutes.
5. Uncover and stir. Cook for 5 more minutes, or until chicken is cooked.
Avocado and Cucumber Salad
Serves: 4
Ingredients:
2 avocados diced
1 cucumber, diced
2 plum tomatoes diced
1/2 medium red onions diced small
1/4 cup coarsely chopped fresh parsley
1 tbsp olive oil
Sea salt, pepper, and garlic powder to taste
Freshly squeezed lemon juice
Preparation:
1. Combine all vegetables and parsley in a mixing bowl. Season with salt, pepper, and garlic powder.
2. Add olive oil and lemon juice. Mix until well combined.
Chicken Sausage and Peppers
Serves: 2
Ingredients:
1 package organic chicken sausage sliced in 1/2-inch pieces
1 red bell pepper sliced
1 green bell pepper
1 medium onion sliced
Sea salt, pepper, and garlic powder
Preparation:
1. Put a saute pan on medium heat and add 1 tbsp olive oil. Add chicken sausage to pan and saute until browned and remove from pan.
2. In the same pan add 2 tbsp olive oil peppers and onions.
3. Season with sea salt, pepper, and garlic powder, and saute for 5-7 minutes.
4. Add sausage and continue to cook for 3-5 minutes or until the peppers are tender.
5. When vegetables are almost done add sausage back to the pan and cook until heated through.