This power smoothie recipe offers gut-healthy fiber from the kale, banana, avocado, and pineapple.
The addition of avocado provides healthy fats and the hemp seed hearts up the protein content.
Both also keep you full and focused until lunch so youre likely to make gut-healthy decisions all day.
Increase speed to high and process until completely smooth, about one minute.
Everything is topped off with a homemade yogurt-based salad.
Theprobiotics found in yogurtincrease the good bacteria in your gut and therefore your gut function, she says.
Alicia Romanco, MS, RD is a registered dietitian and the author of Cook For Your Gut Health: Quiet Your Gut, Boost Fiber, and Reduce Inflammation.
Thats something a bottle of blue cheese dressing just cant claim!
Watch the video below to find out why a registered dietitian calls eggs nature multivitamin:
Ingredients12 oz.
boneless, skinless chicken breasts, trimmed3/4 tsp salt, divided1/4 tsp pepper, divided4 tsp olive oil10 oz.
shiitake mushrooms, stemmed and sliced thin1/8 tsp smoked paprika8 oz.
cherry tomatoes, halved
1.
Cover chicken breasts with plastic wrap and pound to uniform thickness as needed.
Pat chicken dry with paper towels and sprinkle with a quarter teaspoon sald and an-eighth teaspoon pepper.
Heat one teaspoon oil in 10-inch skillet over medium-high heat until just smoking.
Brown chicken well on first side, about six minutes.
Alicia Romanco, MS, RD is a registered dietitian and the author of Cook For Your Gut Health: Quiet Your Gut, Boost Fiber, and Reduce Inflammation.
Flip chicken, add a quarter cup water, and cover.
Reduce heat to medium0low and continue to cook until chicken registered 160F, five to seven minutes.2.
Transfer chicken to cutting board, tent with aluminum foil, and let rest for five minutes.
Cut chicken into half-inch thick slices, set aside.3.
Heat two teaspoons oil in now-empty skillet over medium heat until shimmering.
Add mushrooms and a quarter teaspoon salt, cover, and cook and increase heat to medium-high.
Stir in paprika and remaining one-eighth teaspoon pepper and cook until mushrooms are golden, four to six minutes.
Transfer to plate and let cool.4.
Place kale in a large bowl and cover with warm tap water (110F to 115F).
Swish kale around to remove grit.
Let kale sit in warm water bath for 10 minutes.
Remove kale from water and spin dry in salad spinner in multiple batches.
Pat leaves dry with paper towels if still wet.5.
Adust consistency with water and season with salt and pepper to taste.6.
Toss kale and radicchio with half-cup dressing to coat.
Transfer to serving platter and mound in even layer.
Arrange chicken, cooled mushrooms, egg, avocado, and tomatoes in rows over greens.
Drizzle remaining dressing over salad.
The starring ingredients, miso and ginger, boast their own gut-healthy benefits, too.
Themisois full of probiotics while the ginger stimulates digestion and is an anti-inflammatory herb.
Both ingredients also bring a ton of flavor to the soup, too.
skinless halibut fillets, 1 inch thick, cut into 2-inch pieces2 Tbsp white miso8 oz.
Heat oil in Dutch oven over medium heat until shimmering.
Add ginger and cook until fragrant, about 30 seconds.
Stir in water, carrots, edamame, and soy sauce and bring to simmer.
Stir in zucchini noodles, then submerge halibut in soup and return to simmer.
Transfer one cup hot broth to liquid measuring cup and whisk in miso.
Gently stir miso mixture into soup, return to simmer, then immediately remove from heat.
Stir in radish and season with extra soy sauce to taste.
Sprinkle individual portions evenly with scallion greens and sesame seeds and drizzle with sesame oil, if using.
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