Tag Archives: healthy food

Our favorite recipes that are good for digestion

Everyone knows we love tasty recipes that are good for your gut. Over the years we’ve shared a bunch for different occasions. So we thought we’d revisit our favorites as a yummy reminder of all the goodness you can get while still treating yourself right.

Sweet Potato and Broccoli Toasts

Image result for healthy meals

Not all food that’s good for digestion is rabbit food.

These bites are a little more work than the cauliflower, but the flavor is perfect for a holiday brunch on a cold winter morning. There are a lot of ingredients, but most of them are optional or swap-able. Use whatever fresh herbs you like or have in the fridge, and garnish with sunflower kernels, pumpkin seeds or sesame seeds. Serve with a mimosa and you’ve got yourself a party.

Here are the ingredients. 

Sweet Potato Mash

  • 1 large sweet potato (about 12 oz.), peeled, cut into 1” pieces
  • 1 red Thai chile (optional), halved, some seeds removed
  • ½ cup fresh orange juice
  • Kosher salt and freshly ground black pepper

Broccoli

  • 1 large head broccoli, stem removed, cut into large florets
  • 8 tablespoons olive oil, divided
  • Kosher salt and freshly ground black pepper
  • 4 slices ¾”-thick crusty bread
  • 2 tablespoons chopped raw pistachios
  • 1 tablespoon (or more) fresh lemon juice
  • 1 tablespoon chopped fresh basil, divided
  • 1 tablespoon chopped fresh mint, divided
  • Flaky sea salt (such as Maldon)

Boil the sweet potatoes to create the mash, roast the broccoli in the meantime, then assemble your toasts and garnish as you like.

Bok Choy with Ginger and Garlic

This stir fry is really versatile, so you can use any type of sturdy, leafy green. Kale and chard hold up well when sauteed, and spinach would wilt nicely as well.

Here are the ingredients.

1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon minced fresh ginger
8 cups chopped fresh bok choy
2 tablespoons reduced-sodium soy sauce
Salt and ground black pepper

Lentil Soup

Giada De Laurentiis of Food Network fame gives us this simple soup that’s loaded with veggies. It also calls for lentils, which are great for your digestive tract.

There are a few steps in the process, each one easier than the next. You saute carrots, celery and onions, then add tomatoes and broth, boil the lentils and at the very end, add some pasta.

With a recipe like this, you can add any veggies you have. Zucchini and squash would make it a fall favorite. And if there’s something you don’t have, just leave it out.

Here are the ingredients.

2 tablespoons olive oil, plus extra for drizzling
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, chopped
Salt and freshly ground black pepper
1 (14 1/2-ounce) can diced tomatoes
1 pound lentils (approximately 1 1/4 cups)
11 cups low-salt chicken broth
4 to 6 fresh thyme sprigs
2/3 cup dried elbow pasta
1 cup shredded Parmesan

Get the directions here.

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Three tips to avoid a sour stomach this Thanksgiving

Image result for thanksgiving

You don’t have to sacrifice your tummy for your favorite eating day.

Thanksgiving is easily the most overindulgent holiday we experience. Gravy, taters, stuffing, oh my! But if you have a sensitive stomach, all that richness can send your insides into a tailspin.

Shape suggests a mindful eating approach:

“A recent report published in the Journal of the Academy of Nutrition and Dietetics found that paying attention to body signals—including taking a few minutes to assess hunger, making conscious food choices, and stopping when full—was just as effective for weight loss and blood-sugar regulation as a standard diabetes class.”

Mindful eating is all about staying present with your food, rather than mindlessly shoving your face full while talking to family or watching the game. While that’s a great (and effective!) method, it might not be so simple on a day that revolves around eating!

We came up with three other tips that might help you avoid a sour stomach on the big Day of Thanks.

Pick your favorite

We all have a favorite: squash, turkey, pie, perhaps? Choose what you really want or crave all year, and go with it. Keep the portions of your second favorites on the smaller side, and dig into your number one.

When you allow yourself to indulge in your favorite dish, you can still enjoy the other things without getting sick.

Eat before dinner

It sounds counter-intuitive, but don’t wait until dinner to eat. If you’re ravenous when you sit down, you’re bound to overeat, and if you have a sensitive stomach, you’re bound to feel sick.

“Don’t starve yourself during the early part of Thanksgiving Day, with the idea that you’re just ‘saving room’ for all the food, or that this will make it okay for you to overeat later,” says Live Science.

Take a quick walk after dinner

We know, the last thing you want to do after eating a huge meal is move. Give us some sweatpants and the couch, stat! But one of the best ways to prevent that tummy from souring is to walk for about 15 or 20 minutes. Grab the family dog, invite the relative you don’t see that often, and go a few blocks. It’ll be over before you know it, and your stomach will thank you. (And you might even be ready for that extra slice of pie earlier!)

We wish you and your family a wonderful Thanksgiving.

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Four simple swaps to eat healthier

Healthy choices can be as simple as a few food swaps.

Eating healthy doesn’t mean giving up your favorite things.

Eating healthy is really good for your gut. In fact, it’s good for just about every part of your body. But you know what else it is? Difficult. It can be much easier to eat crappy food since it’s so convenient. And life can be too busy to make healthy choices all the time.

But eating healthy doesn’t have to be super complicated. We came up with a few simple swaps you can make to have a healthier day without much effort.

Herbs > Salt

Salt can make you dehydrated, which can take its toll on your digestion. And while a bit of salt can be good, generally, you want to limit your salt intake.

But you can still add plenty of flavor to your food. Spices and fresh or dried herbs are a great way to add some kick and freshness to your meal without the negative effects of salt. Try a sprinkle of dried oregano on Italian food, some fresh cilantro on taco night, or a teaspoon of garlic powder and black pepper to your veggies.

Whole Grains > White Bread

Simple carbohydrates can clump up your tummy. But rather than give up bread and pasta, make the switch to whole grains. You want to look for ingredients that actually have the word “whole” in them so you know you’re getting the real thing.

Summer can be hard with cooking out and barbecues. Bring whole wheat English muffins to replace your hamburger bun and you’ll save calories and get more fiber. (For even more of a nutritional boost, choose a black bean or turkey burger instead of beef.)

Dark Leafy Greens > Iceberg Lettuce

Salads are a great way to get lots of veggies. And, even eating your salad last can help move your food through your system. But the type you eat is also important. Iceberg lettuce is really low in nutritional value, but the switch is easy.

For a similar crunch and texture, try swapping for romaine. It’s full of Vitamin A and has more fiber than iceberg. And it’s even more flavorful. We promise you won’t notice the difference!

If you want to try something even more interesting, use shredded cabbage or kale, or even some baby spinach. All of these are much more nutritious and better for digestion than iceberg.

Vinaigrette > Bottled Salad Dressing

And while we’re talking about salads, another easy swap is that bottled dressing. Most varieties have MSG, sugar and other preservatives that aren’t so good for you. But a simple vinaigrette is easier to make than you might think.

Try fresh lemon juice, Dijon mustard, salt, pepper and olive oil. Put them all in a mason jar and shake it up. You’ve got a super tasty dressing that’s light, versatile and lasts for quite a while.

To change it up, you can add fresh garlic, red pepper flakes, or some red wine vinegar. Get even more ideas for different and interesting vinaigrettes.

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Yummy summer foods great for digestion

Summertime foods are super fresh.

Summer is a great time to load up on fresh produce.

Summer is a great time of year for fresh fruits and vegetables. And the best part is that so many of them are good for your gut. We compiled a list of our favorite summer foods with some quick and easy ways to prepare them.

Blueberries

A friend of the tummy, blueberries are loaded with antioxidants and fiber. They aid digestion, keep cholesterol down, and can lower your risk for heart disease. They’re also terrific on their own as a healthy dessert or afternoon snacks.

Here are some ideas to get blueberries on your table this summer.

  • Add some berries to just about any dish, like pasta or potato salad for a sweet and salty combo.
  • When you’re grilling out, mix blueberries with diced peaches or mangos to top your chicken or fish.

Zucchini

Hi in water content and fiber, this delightful green or yellow treat is also very versatile. Since the flavor is mild, these will absorb just about anything you put them with.

Try these out for zucchini goodness.

  • Make zucchini pasta and pair it with turkey meat sauce or grilled chicken. Better yet, throw some blueberries into the mix!
  • Slice them up with onions and saute them in a bit of olive oil. Add salt and pepper, and any flavors you like: lemon, garlic, crushed red pepper, basil.

Watermelon

Perhaps the quintessential summertime fruit, this tasty delight is high in water content and loaded with health benefits. Plus, it’s delicious!

And now, a few watermelon-inspired ideas.

  • Cube your melon and add chunks of fresh feta with mint or basil. The salty feta and sweet watermelon are a delicious duo.
  • Blend some chunks of watermelon and pour them into ice cube trays. Then drop them in your water or treat them like a popsicle.
Facebooktwittergoogle_plusredditpinterestlinkedinmail