Good Gut Lunch Recipes! #GlutenFree #PlantBased

It’s National Nutrition Month! What better way to celebrate than with some #GoodGut nutrient dense recipes for the entire family. These are recipes that will not only be great for a meal at home, but also on the go if you are traveling, having a busy day with the kids, or just looking to get out of the house and get some sunshine at the park. We are using our reVessel containers. Our family loves them! (Click the link and scroll down to order).


We are all about optimizing everything in us and around us to provide a healthy lifestyle for your gut and beyond. By swapping and altering recipes to be more fiber rich, nutritious, less processed, and colorful we are actually training our bodies to be energy and microbe powerhouses! This translates into better healing, better immune function, and better mood to name a few.



Beet Burger


This is a recipe you can’t beet! These patties not only look delicious but they are a nutritious and gut microbiome feeding powerhouse. Most burgers have absolutely no fiber, these are packed with soluble and insoluble fiber so you are getting one of the most important nutrients for you and your family!


Check out the ingredients and directions below.

Ingredients:

  • Vegetable Broth (As Needed)

  • 1 Cup Finely Grated Raw Beet

  • 1-15 oz Canned or Homemade Black Beans

  • ¾ Cup Cooked Quinoa

  • ½ Large Red Onion (Finely Diced)

  • 1 Cup Finely Chopped Mushrooms

  • ½ Cup Raw Walnuts (Finely Crushed or Ground into a Loose Meal)

  • 1 tsp Cumin

  • ½ tsp Chili Powder (or Sub Extra Cumin)

  • ¼ tsp Smoked Paprika

  • ½ tsp Dried Parsley

  • Pink Himalayan Salt (As Needed)

  • Black Pepper (As Needed)

  • Coconut Aminos (optional)

  • 2 Tbsp Sauerkraut (For a Topping)

Directions:

1. Heat a large skillet over medium heat and add some vegetable broth to prevent sticking. Once hot add the onion and sauté, seasoning with a pinch each salt and pepper.

2. When the onions are soft – about 3 Minutes – add the mushrooms. Season with another pinch of salt and add garlic powder, dried parsley, paprika, cumin, and pepper and cook until the mushrooms and onions are slightly browned and fragrant- about 3 minutes.

3. Remove from heat and add black beans and mash. You are looking for a rough mash, so you can leave a bit of texture if you want.

4. Transfer the mixture to a mixing bowl and add the cooked quinoa, raw shredded beets, spices, and stir. For even more flavor, add a shake of coconut aminos (optional). Now is the time to taste and make adjustments as needed.

5. Lastly, add the walnut meal a little at a time until the mixture is able enough to form into patties. Set in the fridge to chill while you are preheating the oven to 375°F Degrees (190°C) (You Can Also Cook Quickly In The Air Fryer.)

6. Coat a baking sheet with parchment paper. Form mixture into roughly 8 to 9 patties (Or As Many Patties As You Like). Fyi, The Thicker You Make Them, The Longer They’ll Take To Cook Through. Thinner Patties Will Cook Faster.

7. Arrange Burgers On A Baking Sheet And Bake At 375°F (190°C) For A Total Of 30-45 Minutes, Gently Flipping At The Halfway Mark. Cook Longer To Dry Them Out Even More And Achieve More Crisp, But It’s Not Necessary.

8. Serve On Small Buns (Bread Srsly) And Top With Sauerkraut.



Cassava Wrap


Looking for a recipe that is quick and easy with little clean up? Then a cassava wrap is your go to. Feed your microbiome with root vegetables and vitamin c packed peppers wrapped in a not so traditional tortilla. Tortillas are typically made with conventional wheat and/or conventional corn, instead try cassava, another root vegetable packed with resistant starch that nourishes the gut.


Ingredients and directions are below. Make sure to comment!


Ingredients:

  • Cassava Tortilla

  • 2 Carrots, Chopped

  • 1 Bell Pepper, Chopped

  • 1 Cup Mushrooms, Chopped

  • ½ Onion, Chopped

  • 2 Cloves of Garlic, Minced

  • Pink Himalayan Salt (As Needed)

  • Vegetable Broth (As Needed)

  • Olive or Avocado Oil (Optional)

Directions

  1. On medium heat begin sauteing onions and garlic in vegetable broth or oil (optional).

  2. Once the onions are translucent add the carrots and mushrooms.

  3. Saute vegetables until onions are slightly brown, or to desired texture.

  4. On a separate pan or open stove top, heat the cassava tortilla until it is soft or slightly crispy.

  5. Place the Cassava tortilla flat and add the saute vegetables to the tortilla.

  6. Roll up the tortilla with the desired amount of vegetables.

  7. Enjoy!



Red Cabbage and Apple Salad


Raw foods are an important part of optimal gut health, although some people may not be ready for it (hence excessive gas and bloating with some high fiber foods). Luckily these ingredients work synergistically to not only love on your gut, but supply nutrients to organs like your liver and gallbladder.


Ingredients:

  • Small Head of Red Cabbage, coarsely chopped

  • 10 Radishes, sliced

  • 3 Tart Green Apples, unpeeled, washed, and diced

  • 2 Green Onions, chopped

  • 1 Stalk Celery, chopped

  • ¼ cup Walnuts, chopped

  • 1-2 Tbsp Lemon Juice

  • Dash of Garlic Powder

  • 1 Tbsp Balsamic of Apple Cider Vinegar


Directions:

  • Mix everything in a serving bowl. Let it sit for a hour, stirring once or twice




Spaghetti and “Meatballs”


No more mystery meat-meatballs, instead we are using one of our favorite grains Millet. Millet is a gluten free whole grain that is filled with soluble fiber that helps your gut hydrate, detox, and provide nutrients to the gut lining. Way better than your average meatball!


Ingredients:

  • 2+ Cups Vegetables Stock

  • 1 Cup Millet

  • 1/2 tsp Salt, or to taste

  • 1 Large Yellow Onion, peeled and diced small

  • 6 Garlic Cloves, peeled and minced

  • 1/2 Cup Tomato Puree

  • 2 Tbsp Arrowroot Powder or Cornstarch

  • 1 pound Gluten Free Spaghetti, cook according to package directions

  • 2 Cups Tomato Sauce

Directions:

  1. Preheat the oven to 350 degree F

  2. Bring the vegetable stock to a boil in a medium saucepan. Add the millet and salt and bring the mixture to a boil over high heat. Reduce the heat to medium and cook, covered, for 20 minutes, or until the millet is tender. Leave the lid off and stir the millet to evaporate any excess water.

  3. Place the onion in a large saucepan and saute over medium heat for 7 to 8 minutes. Add vegetable stock 1 to 2 tablespoons at a time to keep the onion from sticking to the pan. Add the garlic, basil, pinch of salt, and pepper and cook for another minute. Add the tomato puree and ¼ cup of water and cook until the liquid is almost evaporated, about 3 minutes.

  4. Line a baking sheet with parchment paper.

  5. Add the cooked millet, pinch of salt, and the arrowroot powder to the onion mixture and mix well. Using an ice- cream scoop, shape the millet mixture into 2-inch balls and place on the prepared baking sheet. Bake for 10 to 12 minutes.

  6. To service, divide the spaghetti among 4 individual plates. Top with some on the “meatballs” and pour some of the tomato sauce over the prepared plates.


If you try these recipes make sure you tag us @MarriedtoHealth and use the hashtags #GoodGut #MarriedtoHealth.


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