A leaky gut syndrome diet is never without fiber-rich and anti-inflammatory foods. You might have overused antibiotics in the past or have been exposed to too much antibacterial products. Whatever gut-damaging factors you’ve unfortunately exposed yourself to, the Nutrishatives Team is here to help you heal your leaky gut syndrome with these two gut-healthy recipes.
Learn More: How to Heal Your Leaky Gut Syndrome
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Sourdough Bread with Dukkah & Olive Oil
Sourdough bread may have similar amounts of calories, carbs, and fiber compared to a regular slice of white bread. However, it has less sugar and more protein because it is made with no sweeteners nor oils. More importantly, sourdough bread is fermented using yeast and lactobacillus cultures, (a bacteria that’s good for your gut) similar to those found in pickles, kombucha, kefir, sauerkraut, and other fermented foods. The phytates in flour interfere with your absorption of its vitamins and minerals. The lactic acid produced by the lactobacilli in sourdough neutralizes these phytates, allowing you to get as many nutrients as possible. The acids also lower the sourdough’s glycemic index (GI), making it one of the best food choices for those following a diabetes-friendly diet.
Dukkah is an Egyptian spice mix that can fill your meals with nutrients and antioxidants in an instant. The fennel seeds in this dukkah recipe can ease your digestion and relax the muscle lining of your digestive tract. It makes a perfect bread spread for those who are prone to bloating. You can even use it as a veggie sticks dip! At last, you can say “Good riddance!” to your tummy troubles, thanks to the anti-inflammatory turmeric in this spice mix. Turmeric contains curcumin, which has been shown to contain anti-inflammatory properties. A study published by Phytotherapy Research, compared its efficacy against rheumatoid arthritis. The study revealed that curcumin is more effective and safer than Diclofenac Sodium, a popular nonsteroidal anti-inflammatory drug (NSAID), when used as an arthritis medication.
What you need:
- ¼ cup raw almonds
- 6 tsp dried cumin seeds
- 6 tsp dried coriander seeds
- 3 tsp dried fennel seeds
- 3 tsp dried turmeric
- 4 tsp white sesame seeds
- 3 tsp black sesame seeds
- sea salt and freshly ground black pepper, to taste
- 1 loaf sourdough bread, sliced
- 2 garlic cloves, halved
- olive oil for brushing, plus extra to serve
What to do:
- Spread the almonds in a baking tray.
- Roast for 8-10 minutes in medium heat (350⁰).
- Let cool.
- Place the cumin and coriander seeds in a dry frying pan. Cook over high heat until fragrant. Make sure they’re cooked evenly on all sides by shaking the pan every so often.
- Pour the cooked cumin, coriander, and fennel seeds into a coffee grinder or food processor. You may also use mortar and pestle to crush the seeds.
- Don’t overdo the grinding; you want your dukkah to have a little texture, so don’t grind the seeds to a powder.
- Place them in a bowl when done.
- Chop the roasted almonds and stir together with the ground seeds, turmeric, and sesame seeds.
- Season with sea salt and black pepper.
- Rub slices of the sourdough bread with the cut side of the garlic.
- Brush both sides with olive oil.
- Char-grill until brown on both sides. If you don’t have access to a char-grill, use a heavy, cast iron pan with ridges. Preheat and grill the bread as you would on a charcoal grill.
- Serve with the bowl of dukkah for dipping.
Quick tip: Leftover dukkah? Coat two soft-boil eggs in olive oil. Roll them in the dukkah then serve with blanched asparagus for another gut-healthy meal!
Low-Carb Cauliflower “Nasi” Goreng
Nasi Goreng is an Indonesian fried rice. It’s traditionally cooked in cooking oil or margarine and seasoned with sweet soy sauce, shrimp paste, chili, garlic, and other spices. The problem is that the white rice used in most Nasi Goreng recipes isn’t good for your gut. The grain-based fiber and the phytic acid have been removed when the rice was milled.
A study published in Pharmacology Research has shown that high intake of cruciferous vegetables that are rich in glucosinates may be helpful in the treatment of cervical and lung cancers. Cauliflower, broccoli, and other cruciferous vegetables have compounds called glucosinates. These compounds stimulate your body’s natural antioxidant system, making them a viable treatment against cancer.
Using cauliflower instead of white rice, therefore, gives this nasi goreng recipe the potential to help you heal your leaky gut syndrome. A study published in the Journal of Nutrition suggests that these cruciferous vegetables also have an impact on your gut metabolism due to their high soluble fiber content. When fiber is absorbed in the large intestine, it produces gut hormones inducing satiety. When you feel fuller, you don’t crave simple carbohydrates – the kind of carbohydrates you should be limiting because they
- lead to sugar addiction
- elevate blood sugar levels
- promote weight gain
We also used ghee as a substitute for margarine, which we hope you already know, is one of the unhealthiest food products ever introduced to the market. Ghee contains the least amount of lactose and milk protein, making it a great nutritional alternative to ordinary butter and a better choice for those with dairy sensitivities. It has been used for thousands of years in India as cooking oil and as medicine in Ayurveda. Studies have shown the potential of ghee in decreasing the risk of heart diseases.
Paired with the vibrant spices of traditional Indonesian nasi goreng, this Cauliflower Nasi Goreng will make you and your gut happy.
What you need:
- 1 tsp coconut oil
- 150g non-GMO tempeh (or 2 medium eggs if they’re organic and free-range)
- 1 tsp ghee (Try this: Ancient Organics Organic Ghee from Grass-Fed Cows)
- Handful of fresh coriander leaves
- 6 slices fresh chili
- 1 tbsp crushed cashew nuts
For the cauliflower rice:
- 1 cauliflower
- Chili powder to taste
- ½ tsp garlic powder
- 1 tsp onion powder
- 2 tsp ground galangal
- 2 tsp ground cumin
- ¼ tsp ground cardamom
- 2 tsp ground turmeric
- 6 dried lime leaves
- 3 tbsp desiccated coconut
- Sea salt to taste
- Black pepper to taste
For the sambal sauce:
- 3 tbsp tomato paste
- Chili powder to taste
- 2 tsp mild smoked paprika
- 2 tsp onion powder
- Sea salt to taste
What to do:
- Prepare the cauliflower rice by placing all ingredients in a food processor.
- Pulse until you get a rice-like texture.
- Prepare the sambal sauce by mixing all ingredients together in a bowl.
- Add a tablespoon of water to thin. Set aside.
- In a saucepan, heat the coconut oil. Cook the cauliflower rice on low heat for 2-3 minutes.
- Fry the tempeh or eggs in ghee. If you don’t have ghee, you may substitute with coconut oil.
- Serve the cooked brown rice on a plate. Top with the tempeh (or eggs) then spread a generous serving of sambal sauce.
- Garnish with crushed cashews, chili slices, and coriander leaves.
You already know that your gut health affects your overall well-being. Try these recipes so you can support your gut flora without settling for bland meals. Remember, good gut health can help you get the most amount of nutrients from all the foods that you eat, so make sure a good part of your diet keeps your gut healthy.