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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

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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.

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More common foods to help your tummy

Image result for healthy foodsOne of the most effective ways to improve your digestion is through food. We all know that, but
it can be difficult to make those decisions when life is so busy. But there are so many common foods that you can easily incorporate into your diet that’ll help improve your digestion.

Bustle recently gave us another list less-obvious tummy helpers that you can add to your grocery list. We’ve got some suggestions on how to do just that.

Greek Yogurt

Yogurt can help with digestion, and Greek yogurt is an easy add to your normal menu. Stick to plain, since the flavored tends to have more sugar.

  • Add low-sugar granola or cereal with fresh fruit for breakfast.
  • Substitute Greek yogurt for sour cream at your next Mexican night. Stir in lemon juice, salt and fresh cilantro to kick up the flavor.
  • Mix in Dijon and yellow mustards and your favorite pepper, then spread it on a sandwich with turkey breast and avocado.

Onions and Garlic

These favorite flavor boosters are also great for your immune system and digestion. If you don’t like the raw flavor – it’s strong! – sauteing these bulbs makes them a sweet addition to just about anything.

  • Slow cook diced onions in a bit of olive oil and a sprinkle of salt. Put these into meatballs, chili, or a cold bean salad.
  • Add garlic into the sauteed onions at the end until it just cooks through for extra flavor and nutrition.
  • Thinly slice red onions and toss with romaine lettuce, black beans, corn, and your favorite dressing.

Black Beans

These nutritious powerhouses are super versatile. (You can even make brownies out of them!) And they’re easy enough to add into a quick meal.

  • Mix a can of black beans with diced bell pepper, avocado, onion and fresh cilantro. Add a dash of salt, pepper, cumin and red pepper or hot sauce for an easy lunch.
  • Make a pot of no-chop chili (beef or turkey, seasonings and salsa – promise it’s easy), and add black beans at the end.
  • If you make eggs in the morning, add black beans and salsa for a southwestern kick.

Bananas

These ready-made snacks are perfect to add to your daily routine, and if you don’t have time to prepare them, bring them along for your mid-morning munchies.

  • Dice up some bananas to add to your oatmeal, and put a dollop of Greek yogurt on top for extra protein and digestive powers.
  • Make a fruit salad, even in the winter. Thaw your favorite frozen berries, add slices of banana, some cinnamon, nutmeg and fresh lemon juice.
  • Whip up two-ingredient banana pancakes and smear on some peanut or almond butter for a super-satisfying breakfast.

Want more? Check out the other surprisingly common foods that can help with your tummy.

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Bon Appétit! Three holiday brunch ideas that are comforting and healthy

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Your holiday brunch can be tasty, simple and healthy while still being fun and festive.

Our favorite time of year for food continues as the year-end holidays roll in. Potatoes, gravy, sugar and sweets, it’s all so good yet all so bad all at the same time. There are so many options for comforting holiday sides and snacks that won’t upset your stomach but won’t leave you wanting more.

We found three of them for you to enjoy this holiday season.

Parmesan-Roasted Cauliflower

If you’re one who doesn’t care much for cruciferous vegetables – kale, broccoli, cauliflower – this simple recipe might change your mind. When you roast cauliflower, it becomes sweet, meaty and wonderfully caramelized. Plus, you roast it with onions, fresh garlic and thyme, and finish the oven time with some salty, nutty Parmesan cheese. Perfect to pair with some egg sandwiches and fresh berries.

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 medium onion, sliced
  • 4 sprigs thyme
  • 4 garlic cloves, unpeeled
  • 3 tablespoons olive oil
  • Kosher salt and freshly ground black pepper
  • ½ cup grated Parmesan

Just toss everything together but the cheese, roast at 425 for about 35 minutes, mix in the cheese, and roast for another ten minutes.

If you don’t like cauliflower or have another veggie on hand, you can swap it out. Carrots, broccoli or potatoes would all work well, but you’ll have to adjust the cooking time based on the size you cut the veggies.

Sweet Potato and Broccoli Toasts

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.

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.

Herb-Infused Shrimp with Cocktail Sauce

Seafood can be intimidating, but these instructions make poaching shrimp pretty straightforward. You add herbs, onion and lemon to water, bring to a boil, then add the shrimp. Then cool the little guys in an ice bath and serve with cocktail sauce and lemon wedges.

Ingredients

  • 1½ pound shell-on large shrimp
  • Kosher salt
  • 1 onion, quartered
  • ½ bunch fresh flat-leaf parsley
  • 1 celery stalk
  • 1 bay leaf
  • 1 cup dry white wine
  • 1 tablespoon black peppercorns
  • 2 lemons, halved
  • Cocktail sauce and lemon wedges

Short on time? Get de-veined, shell-off shrimp and you’ll cut your prep time in half.

Happy brunching!

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Three light and simple Thanksgiving recipes

Image result for glamorous thanksgiving foodIt’s our favorite time of year for food – autumn! Thanksgiving is just around the corner, which can very easily lead to an overindulgence and a sour stomach.

But with a few substitutions, you can have a slightly lighter holiday, potentially fewer tummy troubles, and more room for pie.

Sassy Holiday Wine Spritzer

Cocktails are a fun addition to Thanksgiving Day festivities. Fall is a great time to experiment with warmer flavors, such as cinnamon, maple syrup, and even pumpkin puree!

But alcohol has a lot of calories and it can be easy to overdo it. A wine spritzer lets you cut some of that excess and still have a fun fizzy drink to sip on.

Ingredients

  • 1cup ice cube
  • 6 – 8 ounces of your favorite blush wine
  • a maraschino cherry and juice
  • 6 -8 ounces carbonated lemon-lime beverage

Experiment with different fruits and juices. See how the pros do it.

Lightened Up Cranberry Sauce

Canned cranberry sauce has a lot of extra sugar and corn syrup added. Fresh is so much better! In this simple recipe, you substitute applesauce and honey for the traditional sugars.

  • 2 bags of fresh cranberries
  • ¾ cup pineapple juice or orange juice
  • ½ cup of applesauce (no sugar added)
  • ½ cup of water
  • juice and zest of one orange
  • 3-4 Tablespoons of honey or to taste (optional)

Find the complete (and simple!) instructions here.

Simple and Satisfying Squash Soup

This super yummy and seasonally inspired recipe comes together pretty quickly for a great first course. Or you can make this the next day with the squash you have leftover. Try this with sweet potatoes for a great digestive aide.

  • 1 (2 to 3 pound) butternut squash, peeled and seeded
  • 2 tablespoons unsalted butter
  • 1 medium onion, chopped
  • 6 cups chicken stock
  • Nutmeg
  • Salt and pepper

Garnish with some fresh parsley, toasted pumpkin seeds, or a dollop of Greek yogurt. Get the full list of instructions here.

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Our favorite recipes that are good for your gut

Yummy recipes can also be good for your digestion.

Food that’s good for your gut can be tasty and fulfilling.

We’ve discovered a lot of great recipes over the years. But our favorites have always been the easiest to make with the simplest ingredients that are good for your gut. We went back into our recipe archives to find the best from our collection for the summer.

Roasted Butternut Squash Soup

Roast squash, apples and onions until they’re sweet and tender. Then mix them with chicken stock and curry and blend to get a smooth and chunky, super healthy soup.

This calls for a food mill, but a food processor or blender works just the same. It also calls for homemade chicken stock, but the canned or boxed stuff works just as well.

For the toppings, you can use scallions, cashews, flaked coconut and even diced banana. All of these bump up the nutritional value and the flavor.

Here are the ingredients.

For the Soup:
3 to 4 pounds butternut squash, peeled and seeded
2 yellow onions
2 McIntosh apples, peeled and cored
3 tablespoons good olive oil
Kosher salt and freshly ground black pepper
2 to 4 cups chicken stock
1/2 teaspoon curry powder

For the Condiments:
Scallions, white and green parts, trimmed and sliced diagonally
Flaked sweetened coconut, lightly toasted
Roasted salted cashews, toasted and chopped
Diced banana

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

Roasted Broccoli

This cruciferous veggie has a pungent smell but even more potent digestive benefits. The high fiber and vitamin C content also works as an immune system helper.

Try Ina Garten’s famous parmesan-roasted broccoli for a wonderful cold-weather dish.

Here are the ingredients.

  • 4-5 pounds of broccoli (about 8 cups of florets)
  • 4 garlic cloves, peeled and thinly sliced
  • 3 Tbsp of pine nuts, toasted
  • ⅓ cup of parmesan cheese
  • 2 Tbsp chopped basil (about 12 leaves)
  • 2 tsp grated lemon zest
  • 2 Tbsp lemon juice
  • Olive oil, salt, pepper

Prosciutto-Wrapped Pork with Sweet Potatoes and Pears

You can put pears in just about anything, from sweet treats to savory appetizers. We liked this recipe for prosciutto-wrapped pork with sweet potatoes and pears from Real Simple. You get a double dose of digestive help from the sweet potatoes, and this is a complete meal in one pan.

Here are the ingredients.

  • 2 medium sweet potatoes (about 1 pound), peeled and cut lengthwise into wedges
  • 2 firm red Bartlett pears, cut into wedges
  • 2 Tbsp olive oil
  • 8 sprigs fresh thyme
  • 1 piece pork tenderloin (1 1/4 pounds)
  • 1/4 pound thinly sliced prosciutto
  • 1 Tbsp honey
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Three hearty soups for a cool fall night

Hearty stews are a great way to get extra veggies in your diet during the cool fall months.

Fall is the favorite time of year for hearty stews. But that doesn’t mean they have to be unhealthy.

Autumn is upon us once again. The cool air has slowly taken over, the foliage has begun its descent into hibernation. As for us? We’re ready to eat!

Fall is a great time to make hot, hearty stews with seasonal vegetables that can be healthy, comforting and decadent all at the same time. We’ve found three that are satisfying and simple so you can spend more time cuddled up and eating!

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.

Roasted Butternut Squash Soup

Another Food Network star, Ina Garten, brings us this filling and healthy autumn soup. Just a handful of ingredients come together quickly, and a variety of toppings makes it easy to fit any tastes.

You roast squash, apples and onions until they’re sweet and tender. Then you mix them with chicken stock and curry and blend to get a smooth and chunky, super healthy soup.

Ina says to use a food mill, but a food processor or blender works just the same. This recipe calls for homemade chicken stock, but the canned or boxed stuff works just as well.

For the toppings, Ina suggests scallions, cashews, flaked coconut and even diced banana. All of these bump up the nutritional value and the flavor.

Here are the ingredients.

For the Soup:
3 to 4 pounds butternut squash, peeled and seeded
2 yellow onions
2 McIntosh apples, peeled and cored
3 tablespoons good olive oil
Kosher salt and freshly ground black pepper
2 to 4 cups chicken stock
1/2 teaspoon curry powder

For the Condiments:
Scallions, white and green parts, trimmed and sliced diagonally
Flaked sweetened coconut, lightly toasted
Roasted salted cashews, toasted and chopped
Diced banana

Get the directions here.

Creamy Black-Eyed Pea Soup

This simple and tummy-friendly soup comes together in a snap. You make the whole thing in one dish, which is always a plus, and you can adjust the spices based on your mood.

The recipe calls for sour cream, but if you’re avoiding dairy, full-fat coconut milk or even Greek yogurt would be a good substitute.

One warning, this recipe serves two people. If you have a family to feed, you can easily double or triple the recipe. The black eyed peas come in a can, so there would be little extra work or cost.

Here are the ingredients.

Olive oil
1 teaspoon cumin
Red pepper flakes (optional)
4 cloves garlic, minced or mashed
1 tablespoon tomato paste
1 tablespoon chopped fresh thyme
1 can black-eyed peas, rinsed and drained
1 cup water
1/4 cup sour cream
Salt and pepper, to taste

Get the directions here.

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Three foods that ease constipation – with recipes!

Pretty much everyone has dealt with constipation at some point. If you haven’t, you’re one of the lucky ones – but don’t claim victory just yet.

Certain foods can help ease constipation.

Most people deal with constipation at some point. These foods can help reduce your chances.

Constipation can happen for a number of reasons: too much dairy, not enough water, irritable bowel syndrome. But instead of focusing on the causes, we decided to look at some solutions.

Here are some common foods found in every grocery store that help ease constipation with some easy recipes to get them into your diet.

Salad

Yea, yea, we need to eat more veggies. Everyone knows that. But sometimes, it’s not what you eat, but when you eat it. When you indulge in a digestive “no-no,” some roughage for dessert might be just what your gut needs.

“Adding that crunchy fibre as a finishing touch can help push the rest of the food through the digestive tract,” says Reader’s Digest Canada.

For your last-course salad, try this savory and bold arugula corn salad with bacon from Simply Recipes.

Ingredients:

  • 4 large ears of corn
  • 2 cups of chopped arugula (about one bunch)
  • 4 strips of bacon, cooked and chopped
  • ⅓ cup of chopped scallions
  • 1 Tbsp of olive oil
  • 1 Tbsp of white wine vinegar
  • ⅛ Tsp of ground cumin
  • Salt and pepper to taste

Our suggestions

  • The recipe tells you to cook the fresh corn in the husk on a grill or steamed on the oven. But, since corn isn’t always in season, you can use some canned corn in its place.
  • You can substitute turkey bacon, cubed ham or turkey, or even some olives for the bacon. The point is to have a salty, indulgent bite in the salad, so pick your protein poison.
  • If you don’t have scallions, some leeks, shallots, or minced white, yellow, Spanish or red onion will work. If you want to take the edge off of their potency, soak them in a bit of vinegar before you mix them in. To make life easier, throw the onion in the food processor instead of chopping by hand.
  • Add half a clove of minced garlic, a teaspoon of dijon mustard or a dash of hot sauce or cayenne pepper to the dressing for some zing. Most vinegars will work in this recipe, so if you don’t have white wine, use what’s in your pantry.

Broccoli

This cruciferous veggie has a pungent smell but even more potent digestive benefits. The high fiber and vitamin C content also works as an immune system helper.

Try Ina Garten’s famous parmesan-roasted broccoli for a wonderful cold-weather dish.

Ingredients:

  • 4-5 pounds of broccoli (about 8 cups of florets)
  • 4 garlic cloves, peeled and thinly sliced
  • 3 Tbsp of pine nuts, toasted
  • ⅓ cup of parmesan cheese
  • 2 Tbsp chopped basil (about 12 leaves)
  • 2 tsp grated lemon zest
  • 2 Tbsp lemon juice
  • Olive oil, salt, pepper

Our suggestions

  • Buy pre-cut broccoli. It saves time, hassle and waste.
  • Use whatever nut you like. You can toss in some walnuts, pecans, peanuts, shelled pistachios, slivered almonds, pumpkin or sunflower seeds, or any other crunchy favorite.
  • Parmesan has a lower lactose level than most cheese, but if your goal is to improve digestion, you might want to forgo it.
  • Most fresh herbs will work, not just basil. Parsley is a great substitute. And if you don’t have any fresh, a dash of dried will add some flavor.
  • You can substitute the broccoli with cauliflower, Brussels sprouts, or carrots and turnips. Almost any veggie will taste good with these ingredients.

Pears

Pears are a sweeter way to help ease constipation. “The amount of fiber in other fruit pales in comparison to that in a pear,” says How Stuff Works. “Its gritty fiber may help prevent cancerous growths in the colon.”

You can put pears in just about anything, from sweet treats to savory appetizers. We liked this recipe for prosciutto-wrapped pork with sweet potatoes and pears from Real Simple. You get a double dose of digestive help from the sweet potatoes, and this is a complete meal in one pan.

Ingredients:

  • 2 medium sweet potatoes (about 1 pound), peeled and cut lengthwise into wedges
  • 2 firm red Bartlett pears, cut into wedges
  • 2 Tbsp olive oil
  • 8 sprigs fresh thyme
  • 1 piece pork tenderloin (1 1/4 pounds)
  • 1/4 pound thinly sliced prosciutto
  • 1 Tbsp honey

Our suggestions:

  • If you’re avoiding sugar, you can omit the honey.
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3 familiar foods that help digestion and recipes to get them into your diet

One of the most effective ways to ease your digestive ailments is through your diet. The right foods not only make your digestive tract work more effectively, but many of them can contribute to weight loss and other health benefits. All of this leads to a happier you and healthier digestion.

foods-help-digestion-recipes

There are lots of common foods that can help your digestion.

There are a lot of weird ingredients that can aid digestion – tempeh, kimchi, Jerusalem artichokes – but we thought we’d take a look at some more familiar ingredients that are easy to find and use.

Let’s take a look at three powerhouses of digestion that you already know and some recipes to get them on your plate.

Beans

Beans are about as close to a miracle as food can get. They’re loaded with fiber and protein, low in sugar and naturally fat free. They keep your blood sugar steady as well, which means fewer afternoon snack crashes and more satisfaction.

To top it all off, beans keep your digestive tract moving and regular.

Check out this recipe for beans and greens from the New York Times. Although it calls for you to soak your own beans, canned beans work just as well and take less time to prepare. And since this recipe has spinach and other veggies, it’s even better for your digestion.

Blueberries

This tiny berry is packed with fiber and antioxidants, “making them a key element of digestive system health,” says Live Strong.

Blueberries can also keep your cholesterol down and lower your risk for heart disease.

This recipe for chicken and blueberry pasta is light, healthy, satisfying and easy to prepare. It’s also a way to incorporate blueberries into your lunch or dinner without having to eat them plain.

Sweet potatoes

Also known as yams, sweet potatoes are a super tasty root vegetable that are perfect for fall. And “when consumed with their skins on, [sweet potatoes] are a superb food for digestive health,” says Health Me Up. They “help in treating peptic ulcers, duodenal ulcers and some other serious bowel ailments.”

These sweet potato burritos pack a double digestive-helping punch with the addition of kidney beans. You could make the filling ahead and stick it in the fridge or freezer to warm up a different time.

Sweet potatoes are also great to cube and drizzle with olive oil, salt and pepper before roasting them in a 400 degree oven for 15-20 minutes. You could throw in some beets, carrots, turnips or squash for a great fall medley.

For even more ideas, take a look at these 25 healthy sweet potato recipes.

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