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©2017 by Optimal RD: Registered Dietitian Nutritionists

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Recipes for Gut Health

October 13, 2017

Pro and pre-biotics are important for maintaining healthy GI functioning. The microbiome of your intestines is full of good bacteria that digest nutrients, process fibers, and keep everything working optimally. You can increase the amount of good bacteria by eating foods that are fermented like yogurt, kombucha, or kimchi. Here are a couple delicious recipes to help you improve gut health. 

 

 

Homemade Claussen Pickles

Pickles are a great low calorie snack, and now you can enjoy your sour fix with the added benefit of good bacteria. 

 

Recipe4Living

INGREDIENTS:

35 to 40 small to medium pickling cucumbers

1 gallon cold water

1 C. white vinegar

2 Tbs. mixed pickling spices

⅔ C. canning or kosher salt (NOT iodized salt)

4 cloves garlic or more

4 fresh dill heads or 4 Tbs. dried dill seed

 

INSTRUCTIONS: Wash cucumbers, but do not scrub them. Trim ⅛-inch from the blossom end of each cucumber. In a gallon jar (or large, wide-mouth, food-safe container) layer the dill heads or seed, garlic cloves and cucumbers. In a separate bowl, stir together the remaining ingredients until the salt is dissolved. Pour the brine over the cucumbers, taking care to make sure all of them are fully submerged. If needed, place a plate or mug or other non-reactive heavy item on the cucumbers to weigh them down and keep them under the brine! Cover lightly with a lid just perched on top or secure a piece of cheesecloth over the jar with a rubber band to keep fruit flies away. Leave out of direct sunlight on the counter for two to four days*, or until the cucumbers taste like pickles throughout. Fix your lid onto your jar or container and chill. These can be stored in the refrigerator for up to six months provided you keep them covered with brine.

 

 

Mango Chutney

This delicious condiment boasts a measly 42 calories per 2 tablespoons, and only 1 gram of fat per serving. Serve on toast or bagels, or add to your favorite sandwiches for a sweet and savory twist. 

 

Live Eat Learn

INGREDIENTS:

½ cup sugar or Stevia/Truvia

½ cup white vinegar

1 Tbsp flavorless oil canola or vegetable

2 cloves garlic minced

½ medium white onion

2 tsp fresh ground ginger

½ tsp cumin

½ tsp red pepper flakes

¼ tsp cinnamon

1 tsp mustard seeds

3 large mangoes peeled, seeded, and diced

 

INSTRUCTIONS: In a large pot, bring vinegar and Truvia/sugar to a simmer, cooking about 5 minutes until Truvia/sugar has dissolved. While that’s going, heat the oil in a saucepan then saute the garlic, onion, and ginger about 5 minutes, until onions are slightly translucent. Add the onion mixture to the large pot with the vinegar, then stir in remaining ingredients. Simmer, uncovered, on a low/medium heat for 1 hour, stirring occasionally. Mash with a spoon (or a potato masher if you have it) to break down the remaining mango chunks. Chutney is finished when it is thick and relatively smooth.

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