3 GutFriendlyMeals

AUTUMN / 2020

BY SARAH LLOYD

WELCOMING-WELLNESS .COM

INSIDE /

Gut healthy recipes that

are allergen friendly ,

packed full of vegetables

and will keep you feeling

good .

HappyGuts

HELLO THERE ,

Enjoy preparing these really simple gut

healthy meals . They are jam packed with

vegetables , allergen friendly , paleo ,

gluten free , dairy free and additive free ,

I don 't believe in dieting , i believe in

eating REAL food , rich in all types of

vegetables , small portions of meat (grass

fed and ethically raised) and plenty of

good quality fats . Choose the highest

quality produce possible and always

finish the day off with a square of

organic raw cacao .

But how do you put that into practice?

Let these recipes shed a little light on

how you can prepare gut friendly healthy

meals that are effortless .

Eating healthy always comes with this

notion that it tastes like cardboard and

thats just not true . Healthy food can and

should taste amazing . . .  

Sarah LloydWELCOMING-WELLNESS .COM

3 mealsto get youstarted/ WELCOMING-WELLNESS .COM

Meat and veg meals , minus the guilt .

Starting to explore a more healthful , gut friendly diet starts

with what you put in your mouth . I 'm not strictly paleo but i

like the philosophy to reduce and minimise grains and

legumes . They are not always your guts friends . Grains like

wheat , barley and rye contain gluten and are quite harsh on

the gut , the proteins in gluten can damage the gut lining as

well as feed the undesirable gut bacteria . Brown rice and

legumes can also be quite hard on the gut to digest and if

you are trying to heal your gut or resolve any health issues

they should be avoided or enjoyed in small quantities , not a

regular daily food .

Consuming mainly vegetables with a small amount of meat or

fish is what i would consider a good healthy gut friendly diet

that is realistic . I don 't like to label my eating habits (paleo ,

vego , keto etc) but i mainly eat meat and veg and its a good

guideline to follow to increase your vegetable consumption

as well as bulk your diet with loads of prebiotic fiber to help

feed your healthy gut bacteria .

We want to create an environment for your gut bacteria to

flourish so they can work their magic on the rest of you . Your

gut bacteria orchestrate you health , control your immune

system , your hormones , mood and weight so its pretty

important to eat for good gut health .

These recipes do not have meat , but i advise adding a protein

source . Use what you have on hand , i don 't want to restrict

you . The idea is to bulk your veg intake and add a little meat

to fill in the calories with a healthful source , keep you full and

satisfied . The focus being the vegetables not the meat .

Fennell +Dill Salad/ PALEO / GF / DAIRY FREE / LOW CARB

Enjoy with your choice of meat or fish .

/ INGREDIENTS

- 1 head of fennel

- 1-2 cucumbers

- 1/2 red onion

- 2 tbs fresh dill

- 1 cup spinach (per person)

Dressing

- 1 tbs dijon mustard

- 3 tbs olive oil

- 1 tbs lemon juice

Meat

- White Fish , cooked with dill

- Salmon with a squeeze of

lemon

- Cooked chicken

/ METHOD

Mix the dressing in a small bowl

and set aside , taste and adjust

flavours to your liking . I like to

add cracked black pepper to

this sometimes and thin with a

dash of water .

In a large bowl mix the salad

ingredients , finely slice red

onion , finely slice fennel , chop

cucumber into large chunks and

add one handful of spinach per

person enjoying the salad .

Sprinkle over freshly chopped

dill , salad dressing and enjoy

with a chunk of protein like

chicken or salmon .

/ GUT HEALTHY

These vegetables are very gentle

on the gut . If you experience any

bloating you can omit the onion

however the spinach , fennel and

cucumber are mild vegetables

and usually easily tolerated .

Fennel is knows for settling the

stomach and being kind on

digestion as well as having a lot

of dietary fiber so enjoy this

spring and summer vegetable

while you can .

 / AUTUMN 2020 /

SpaghettiZoodles DF / GF / LOW CARB

Enjoy with or without meat .

/ INGREDIENTS

- 1/2 brown onion

- 1 clove garlic

- 1 tin tomatoes or 5 fresh

tomatoes

- 1/2 red capsicum

- 1 cup diced mushrooms

- 1/2 tsp paprika

- 2 tbs italian herbs

- 500g mince (optional)

- Handful freshly chopped basil

leaves .

Meat

- Use any mince meat ; beef ,

pork , veal .

- you can also add one or 2

chicken livers to bulk the

nutritional content .

/ METHOD

Finely chop the onion and

mince garlic . Add to a saucepan

or saute pan to brown and cook

in some olive oil with a pinch of

salt .

In the sauce pan add the mince

(if using meat) and the diced

mushroom , cook with the onions

until thoroughly cooked

through .

While that 's cooking add the

tomatoes , capsicum , herbs and

paprika to a blender and blend

for a min until smooth .

Add the blended tom sauce to

this pot and cook on low for at

least 20-30mins until the sauce

has thickened . Stirring

occasionally .

Sever with spiralized zucchini

noodles (in replacement of

normal pasta) .

/ GUT HEALTHY

This meal is made from scratch .

Store bought pasta sauce

usually has added salt , added

sugar and harmful seed oils like

canola and vegetable oil .  

Using zucchini instead of

traditional pasta will bulk your

diet with more nutrition and

zucchini is very gentle on the

gut and easy to digest .

 / AUTUMN 2020 /

LemonMug Cake/ PALEO / GF / LOW CARB

Enjoy warm or cold .

/ INGREDIENTS

- 1 egg

- 2 tbs coconut milk (or dairy

free milk)

- 2 tbs lemon juice

- 2 tbs coconut flour

- 1 tbs lemon rind

- 1/4 tsp baking powder

- 1 tbs coconut sugar (or honey)

** Top with plain coconut

yoghurt or vanilla coconut

yoghurt .

/ METHOD

Mix all wet ingredients in a

small bowl and then add the dry

ingredients and whisk to

combine . Add to a mug and

cook in the microwave for 2 &

1/2 mins . Turn out on a plate and

top with coconut yoghurt .

/ GUT HEALTHY

Enjoying a treat every now and

then will keep you on the path

to wellness , food should be

enjoyable and desserts don 't

have to be full of sugar and

gluten and unhealthy

ingredients . Coconut flour is

kind on the gut , easy to digest

and gluten free . You can control

the amount of sugar you use in

this recipe so keep it minimal

and this is a great gut friendly

treat .

 / AUTUMN 2020 /