5 Recipes for Good Gut Bacteria

5 Recipes for Good Gut Bacteria

A healthy gut can make a tremendous difference when it comes with your Well Being. When the bacterias in our gut is not balanced, we tend to feel bloated and sluggish, our digestion is typically abnormal, and our immune system is often suppressed.

We know that our gut is connected to nearly every system and organ in the body, so everything we eat directly impacts how we feel. What works best for you may not work best for someone else. But there are certain foods that can help provide good bacteria for your gut, reverse inflammation, and ease digestion.

I’ve rounded up five recipes that include some of the best foods for gut health to help you kick-start the year, with a healthy gut.

Sweet Potato Almond Butter Smoothie

Making this smoothie is a great way to ensure your body is receiving the best nutrients, including fiber, which is essential for having a well-functioning digestive tract. Additionally, along with other root vegetables, sweet potatoes are considered warming and can help with digestion. This smoothie will help fuel your body without leaving you feeling heavy throughout the day!


  • 2 medium sweet potatoes, already baked
  • 2 bananas, fresh or frozen
  • 2 tablespoons maple syrup (or to taste)
  • 2 tablespoons creamy almond butter
  • 2 cups almond or cashew milk
  • 2 teaspoons vanilla extract
  • Handful of blueberries (optional)


  1. Place all ingredients in blender and run until smooth and creamy.
  2. Taste and adjust sweetness to your liking.
  3. Enjoy!

Cashew Milk or Yogurt


  • 1 cup soaked cashews (Soak in a bowl overnight and rinse before using)
  • 4 cups water
  • 1 Tsp vanilla
  • 3-5 soft pitted dates (or soak hard dates in water for 1/2 hour)
  • 1-2 probiotic capsules or 4 Tbsp of plain yogurt to ferment your milk

Blend the soaked cashews, dates, vanilla in the Vitamix with water until smooth. Pour the creamy milk into a quart mason jar.  This milk will last in the refrigerator for about 3-5 days. Shake well before using.

Add 1-2 probiotic capsules or 4 Tbsp of plain yogurt for a delicious kefir drink.

Pear and Fennel Salad

This salad’s main ingredients have amazing nutritional benefits. Fennel eases digestion, and its aniseed flavor is so comforting when you want to add something a bit sweet to your salad. Pears are low in calories and high in nutritional value, both on the digestive and respiratory front.


  • 1 tablespoon raspberries
  • 1 pear
  • Juice of one lemon
  • 1 fennel bulb
  • 1/2 cucumber
  • 2-1/2 tablespoons sunflower seeds, lightly toasted and seasoned with tamari and powdered garlic
  • 2-1/2 cups salad leaves of your choice
  • 1/4 teaspoon sumac (optional)

For the dressing:

  • 4 tablespoons extra-virgin olive oil
  • Zest of half a lemon or lime
  • Juice of half a lemon or lime
  • 1 tablespoon minced dill (or mix of parsley and coriander)
  • Sea salt and black pepper to taste


  1. Prepare dressing by placing all ingredients in small bowl. Stir with fork to combine. Adjust seasoning to your taste.
  2. Peel and core pear. (You can leave the skin on if it’s organic.) As soon as you slice it, drizzle with lemon juice so it won’t darken. Also, if you feel the pear is too unripe, steam for 4 to 5 minutes, until translucent. It will soften and taste delicious!
  3. Wash and slice fennel. As soon as you slice it, drizzle with lemon juice or, even better, plunge it in bowl with ice water and a few drops of lemon juice. It will keep the fennel crisp. Peel and cube cucumber.
  4. Arrange salad leaves on plate. Distribute pear, fennel, and cucumber on top. Add a bit of sauce and mix it around with two spoons.
  5. Decorate salad with raspberries, sunflower seeds, and lemon zest or sumac.
  6. Serve remaining dressing on the side.

Eggplant Curry and Cardamom Spiced Quinoa


For the quinoa:

  • 2 cups bone broth
  • 1 cup sprouted quinoa (helps with digestion but can also use regular)
  • 3 whole cardamom pods
  • 1–2 star anise, whole (optional)

For the curry:

  • 2 tablespoons coconut oil
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 1 tablespoon ginger, peeled and chopped
  • 3 teaspoons coriander spice
  • 3 teaspoons ground cumin
  • 2 teaspoons turmeric
  • 2 teaspoons sea salt
  • 1 teaspoon cardamom
  • 1 teaspoon cinnamon
  • 1/2 teaspoon fennel
  • Fresh black pepper to taste
  • 1/4 cup tomato paste
  • 2 large (or 3–4 small) eggplants, peeled and diced
  • 1 can (28 ounces) chickpeas, rinsed and drained
  • 2 cans full-fat coconut milk
  • 1 bunch fresh cilantro, chopped
  • Coconut yogurt to top (optional)


  1. Heat bone broth and quinoa in stovetop pot, placing whole cardamom pods and star anise on top, then cover and reduce to simmer. Let simmer for 15 minutes or until liquid is absorbed, then keep covered to steam an additional 10 minutes before you fluff with fork. Remove pods and star anise before serving.
  2. While quinoa is cooking, melt coconut oil in large stovetop pot, then add in diced onion and cook 5–10 minutes over medium-low heat, until translucent.
  3. Add garlic and ginger and cook for 1 minute. Add in all other spices and cook additional 2–3 minutes until fragrant.
  4. Add tomato paste and stir another 2–3 minutes, then add eggplant and stir again.
  5. Toss in chickpeas and coconut milk and bring to a boil, then reduce to simmer for 20–30 minutes, until eggplant is cooked through. You can also add in more bone broth to thin the sauce if preferred.
  6. When finished cooking, add some cilantro (save some for garnish). Serve with the quinoa and optional coconut yogurt or squeeze of fresh lime. Makes awesome leftovers for up to a week in the fridge!

Reishi Blood Orange Chia Pudding

This chia pudding makes for the perfect gut-friendly breakfast, dessert, or snack! As a delightful citrus treat, it combines a blend of hormone-balancing mushroom powder, vitamin-packed blood oranges, and a natural prebiotic fiber-filled sweetener.


  • 3-1/2 cups unsweetened cashew milk
  • 1/2 cup blood orange juice plus 1 orange, segmented
  • 1 tablespoon vanilla powder
  • 1/2 cup unsweetened dried coconut
  • 2 teaspoons reishi powder
  • 3/4 cup chia seeds
  • Pinch of salt
  • 1/3 cup slivered almonds


  1. In high-speed blender, blend nut milk, blood orange juice, vanilla, on medium until well blended.
  2. Add dried coconut, reishi powder, chia seeds, and salt. Blend on low until well combined with no lumps.
  3. Pour into individual jars and refrigerate for at least one hour or overnight.
  4. Top with blood orange segments, slivered almonds and shredded coconut.

Tired, bloated or constipated? Give us a call at 707-545-2423 or visit www.adventureinwellbeing.com to feel lighter and healthier naturally with our 10-Day Cleanse!

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