This is How a Dietitian who Overcame IBS Celebrates a Good Gut 4th of July!

(All of our recipes are gluten free but whole grain, 100% plant-based, and organic)

July 4th, 2024

Keep Reading For

• Our favorite swaps for common cookout foods

• Red, white & blue plant-based recipes

• More opportunities to Heal with Each Meal

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Happy 4th of July! 🇺🇸 Celebrate the holiday with friends and family while supporting your #GoodGut!

Whether they are whole foods you’re enjoying or sprinkling in something packaged, there are almost always opportunities to upgrade at least one item for a #GoodGut option with more fiber, less refined sugar, refined grains, less artificial colors, or pesticides. Check out some of our favorite 4th of July upgrades.

Interested in making your own #GoodGut festive foods? Check out our favorite plant-based 4th of July recipes!

Good Gut Red, White, and Blueberry Salsa

Red, White, and Blueberry Salsa

(4 Servings)

Ingredients:

• 2 Cups of Jicama, Diced

• ½ Cup Red Onion, Minced

• ¼ Cup of Cilantro, Minced

• ½ Cup of Blueberries (Whole or Sliced in Half)

• ¼ Cup of Cooked Beets, Chopped

• ½ Fresh Jalapeño, Minced (Optional)

• 1 Lime, Juiced

• 1 Tbsp Himilayan Pink Salt (add more to taste)

Directions:

1. Mince, dice or chop the ingredients using a kitchen knife or a food processor.

2. It is very important that you chop the cooked beets last or separately so they do not discolor everything.

3. In a large bowl, place all of the ingredients (except the beets) and mix thoroughly.

4. Add the chopped beets last by sprinkling on top so they do not color everything red.

5. We like to enjoy with “The Real Coconut” tortillas or tortilla chips which you can find at Mother’s Market.

6. This is an antioxidant packed salsa that goes well on nachos, tacos, or just by itself with chips.

Cooking Gadgets Needed:

• Cutting Board

• Kitchen Knife

• Food Processor (Optional)

Good Gut Red, White, & Healthy You Cake!

Red, White, and Healthy You Cake

This year, we’re combining 2 of our fave good gut recipes & adding red & blueberries to make a red, white, & healthy you cake!

Cake Ingredients:

1.5 c. oat flour (2 c. freshly ground oats preferred).

1.5 c. green banana flour.

1 c. ground chia.

1.5 Tbsp baking powder.

3 Tbsp vanilla extract

3/4 tsp Himalayan salt.

3 Tbsp Ceylon cinnamon.

1 large zucchini (=2 c. shredded).

2 medium carrots (=2 c. shredded).

3/4 c. unsweetened applesauce.

3 ripened bananas.

1.5 c. unsweetened plant milk of choice.

12 Medjool dates, pitted.

1 c. raw walnuts, chopped.

1.5 c. raisins.

Healthy frosting ingredients:

1.5 c. soaked cashews (soak overnight or boil for 20 minutes if you didn’t soak).

10 Medjool dates, pitted.

1.5 Tbsp vanilla extract.

1 pinch Himalayan salt.

3/4 c. filtered water.

Directions:

1. Preheat oven to 375 degrees F.

2. In a blender or food processor, grind oats into flour.

3. In a large mixing bowl, mix together: oat flour, green banana flour, ground chia, baking powder, vanilla bean powder, & salt, until uniform.

4. Shred zucchini & carrots.

5. In a blender or food processor, blend: pitted dates, bananas, & plant milk until smooth, then add to the bowl.

6. Mix together wet & dry ingredients until a smooth batter consistency is achieved.

7. Mix in the veggies, raisins, & walnuts.

8. Pour batter into a baking dish.

9. Bake for 45 minutes, or until thoroughly cooked (use fork to poke middle- if it comes out clean, it’s cooked, if messy, it needs more time).

10. While cake is baking, make the frosting by combining soaked cashews, soaked dates, salt, vanilla, & water in a blender, blend until smooth.

11. Once the cake is done baking & cooled, frost, & top w/ berries!

Good Gut Red, White, & Blue Fruits

Red, White, and Blue Fruits

Have fun and be creative with this one, combining your favorite red, white, & blue fruits!

We love:

Grapefruit

Watermelon

Strawberries

Raspberries

Bananas

Cherries

Pluots

Mulberries

Blueberries

Blackberries

Coconut

Add your red, white, and blue fruits to plant-based yogurt or chia pudding for extra fun!

We hope you continue to Heal with Each MealTM

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