Day 08 - Gut-Friendly Recipes

Gut-Friendly Breakfast Ideas

1. Overnight Oats with Chia Seeds

Ingredients:

• 1 cup rolled oats.
• 2 tablespoons chia seeds.
• 1 cup almond milk (or any milk of your choice).
• Honey or maple syrup (to taste).
• Fresh fruit (like bananas or berries).

Instructions:

• In a jar or bowl, mix oats, chia seeds, and almond milk.
• Sweeten with honey or maple syrup.
• Refrigerate overnight. In the morning, top with fresh fruit before serving.

Benefits:

• High in fiber and easy to digest, this breakfast supports gut health.

2. Vegetable Upma

Ingredients:

• 1 cup semolina (suji)
• Mixed vegetables (carrots, peas, beans)
• Mustard seeds and curry leaves
• Salt and pepper to taste

Instructions:

• Heat oil in a pan; add mustard seeds and curry leaves.
• Add semolina and roast until golden.
• Mix in chopped vegetables and water; cook until fluffy.

Benefits:

• Packed with fiber from semolina and vegetables, it’s gentle on the stomach.

3. Moong Dal Cheela

Ingredients:

• 1 cup moong dal (split green gram), soaked for a few hours
• Spices (cumin powder, salt)
• Chopped vegetables (spinach or tomatoes)

Instructions:

• Blend soaked moong dal into a smooth batter.
• Mix in spices and chopped veggies.
• Cook on a non-stick pan like pancakes until golden brown.

Benefits:

• Rich in protein and fiber, these cheelas are great for gut health.

Lunches and Dinners for Better Digestion

4. Chana Dal Curry

Ingredients:

• 1 cup chana dal (split chickpeas)
• Onion, tomato, ginger-garlic paste
• Spices (turmeric, cumin)

Instructions:

• Boil chana dal until soft.
• In a pan, sauté onions, add tomatoes and spices; cook until blended.
• Add boiled chana dal; simmer for flavors to meld.

Benefits:

• High in protein and fiber, it promotes digestive health.

5. Palak Paneer

Ingredients:

• 2 cups spinach (palak), blanched
• Paneer (cottage cheese), cubed
• Onion, tomato, ginger-garlic paste

Instructions:

• Blend blanched spinach into a smooth paste.
• Sauté onions and tomatoes with spices; add spinach paste and paneer cubes.
• Cook until heated through.

Benefits:

• Spinach is rich in fiber and nutrients that support gut health.

6. Curd Rice

Ingredients:

• 1 cup cooked rice
• 1 cup plain yogurt (curd)
• Salt to taste
• Chopped cucumber and coriander leaves

Instructions:

• Mix the cooked rice with yogurt and salt.
• Add chopped cucumber and coriander for freshness.

Benefits:

• Yogurt is rich in probiotics, which support gut health.

7. Vegetable Poha

Ingredients:

• 1 cup flattened rice (poha)
• 1 small onion (chopped)
• 1 carrot (grated)
• Peas, mustard seeds, turmeric, and curry leaves

Instructions:

• Rinse poha in water and drain.
• In a pan, heat oil and add mustard seeds and curry leaves.
• Sauté onions, then add carrots and peas.
• Add poha, turmeric, and salt; mix well and cook for a few minutes.

Benefits:

• This dish is light yet filling and rich in fiber.

8. Mixed Vegetable Curry

Ingredients:

• Mixed vegetables (carrots, beans, peas)
• Onion, tomato, ginger-garlic paste
• Spices: cumin, turmeric, garam masala

Instructions:

• Sauté onions in oil until translucent.
• Add ginger-garlic paste; cook until fragrant.
• Add chopped tomatoes and spices; cook until tomatoes soften.
• Add vegetables and water; simmer until cooked through.

Benefits:

• A variety of vegetables provides essential nutrients and fiber.

Snacks for Gut Health

9. Sprouts Salad

Ingredients:

• Mixed sprouts (moong beans, chickpeas)
• Chopped cucumber and tomatoes
• Lemon juice and spices

Instructions:

• Combine all ingredients in a bowl.
• Squeeze lemon juice over the salad before serving.

Benefits:

• Packed with enzymes and nutrients that aid digestion.

10. Roasted Makhana (Fox Nuts)

Ingredients:

• 1 cup makhana
• Ghee or oil for roasting
• Salt and spices (like pepper or turmeric)

Instructions:

• Heat ghee in a pan; add makhana and roast until crunchy.
• Season with salt and spices to taste.

Benefits:

• Makhana is low in calories but high in fiber.

11. Banana Yogurt Smoothie

Ingredients:

• 1 ripe banana
• 1 cup yogurt
• A handful of spinach

Instructions:

• Blend all ingredients until smooth.

Benefits:

• This smoothie is rich in probiotics from yogurt and fiber from banana.