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It's a new year, meaning a lot of us are on that reset vibe right now. If your gut is feeling a little woozy still post-holidays, you're not alone! If you're feeling like you need a little gut reset, here are a few recipes that may help:

 

CHICKEN TINOLA 

Chicken Tinola is a Filipino soup dish that involves cooking chicken in ginger broth. It is a very popular winter dish. This dish is best enjoyed with fish sauce dipping sauce and a cup of warm rice ☻ 

A couple of the main ingredients in this recipe are great for your gut: papaya and ginger! Papaya is high in papain and has many benefits, including protection against heart disease, reduced inflammation, aid in digestion, and boosting your immune system. Gingerol, a natural component of ginger root, benefits gastrointestinal motility ― the rate at which food exits the stomach and continues along the digestive process. Eating ginger encourages efficient digestion, so food doesn't linger as long in the gut. 

Ingredients

  • 1 whole chicken cut into serving pieces
  • 36 ounces rice washing
  • 1/2 piece green papaya cut into wedges
  • 1 tablespoon garlic minced
  • 1 piece onion chopped
  • thumb ginger cut into strips
  • 2 tablespoon fish sauce
  • 1 cup hot pepper leaves
  • 3 tablespoons fish sauce
  • 1/4 teaspoon ground black pepper

Instructions

  • Sauté the garlic, onion, and ginger
  • Add the chicken and cook until color turns light brown
  • Add the fish sauce. Stir. Pour rice washing into the cooking pot. Let boil. Cover the pot and simmer for 45 minutes. Note: add water if needed.
  • Add green papaya. Cook for 5 minutes
  • Add the hot pepper leaves or malunggay leaves. Stir and cook for 1 minute.
  • Season with ground black pepper. Note you can also add fish sauce or salt if needed.
  • Transfer to a serving bowl. Serve hot.

 

PHO BROTH

Pho broth is the base for an extremely popular Vietnamese dish, pho! Many claim bone broth can improve digestion, strengthen bone structure, reduce inflammation, and stimulate collagen production. Pho is an easy and delicious way to obtain several amino acids and minerals that are crucial to a wide range of bodily processes. Because of its density in nutrients, drinking bone broth was found by researchers to be capable of providing several health benefits when regularly consumed. Pho can help support your immune system, great for digestion improve your sleep quality, fight inflammation and more!

Ingredients

Pho spices and aromatics

  • 5 star anise pods
  • 1 cinnamon stick
  • 1 tsp whole cloves
  • 1 tsp coriander seeds
  • 1 tsp peppercorns white preferred, black if not
  • 1 tsp fennel optional
  • 5 cardamom pods optional
  • 1/2 medium onion peeled
  • 2 inches ginger halved lengthwise
  • 1 shallot peeled and halved

For the pho soup

  • 2 lbs beef for soup see notes
  • 3 inch daikon 1" slices, optional
  • 4 qt water
  • 2 oz rock sugar ~1/4 cup white sugar, or to taste
  • 1/4 cup fish sauce or to taste
  • 24 oz dried pho noodles or fresh, see notes
  • 8 Vietnamese meatballs or more, cut in halves
  • 1 lb sirloin roast thinly sliced
  • 1 lb brisket or flank steak
  • 1/2 lb tendon optional
  • 1/2 lb omasum optional

Instructions

  • Char your spices and aromatics. Ideally with a blowtorch so you can char all the spices at once, but if you have a grill, broiler, or cast iron pan, just char the onion/shallots, ginger, and cinnamon.
  • Boil the bones and meats for 5 minutes to remove most of the scum, then drain. Ideally, wash the pot again too.
  • Fill up the pot with the parboiled bones or finger meat, tendons if using, aromatics, and spices along with enough water to cover. Bring to a very gentle simmer and hold it there for 4-6 hours. If you have flank or brisket, add it in 2 hours before the broth is finished cooking.
  • Season. Add sugar and fish sauce (or salt) until the broth is just right for your preference. 

 

VEGAN GUT HEALING BROTH

This recipe includes some very healing plant based ingredients for your gut including wakame seaweed (high in omega-3s, and are a great source of prebiotics), shiitake mushrooms (inhibit inflammation in the gut), coconut or olive oil (coconut oil helps inhibit bad bacteria and yeast, as well as lowers stomach acid), turmeric (a very powerful anti-inflammatory which also improves gut permeability), and the greens like spinach and kale (full of nutrients!).

Ingredients

  • 12 cups / 2 ¾ litres filtered water
  • 1 tbsp coconut oil , or extra-virgin olive oil
  • 1 red onion, quartered (with skins)
  • 1 garlic bulb, smashed
  • 1 chilli pepper, roughly chopped (with seeds) - avoid if you have a very sensitive stomach
  • 1 thumb-sized piece of ginger, roughly chopped (with skin)
  • 1 cup greens, such as kale or spinach 3-4 cup mixed chopped vegetables and peelings
  • ½ cup dried shiitake mushrooms
  • 30 g dried wakame seaweed
  • 1 tbsp peppercorns 1 - 2 tbsp ground turmeric (use less for a milder taste)
  • 1 tbsp coconut aminos, (see notes)
  • A bunch of fresh corriander, or other herb of your choice (optional)
  • ¼ cup nutritional yeast flakes, for extra flavour and vitamins

Instructions

  • Add everything to a large pot.
  • Bring to a boil then simmer, with the lid on, for about an hour.
  • Once everything has been cooked down, strain the liquid into a large bowl.
  • Serve immediately with some fresh herbs, for decoration or cool for later.
  • Freeze if you'd like to save for later!

 

An extra bonus for our plant based friends, we have done a ton of research on vegetables that are great for your gut! Here is a journal we did on Foods To Heal Your Gut Barrier. Now that the holidays are over, it's time for the new year new me energy! Let's get reset! 


 

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