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Gut Friendly Recipes For Every Meal

Gut Friendly Recipes For Every Meal

If you're looking for easy, delicious, and gut-boosting recipes for anytime of day, you've come to the right place! We understand that knowing what foods are good for your health and knowing how to prepare them are two different things.

In fact, some superfoods may sound intriguing to try, but when you bring them home, it's can be daunting to actually incorporate them into a meal. That's why we wanted to give you step by step instructions for recipes that you and your family will love.

There are certain foods you can eat to flush out your gut and start balancing your microbiome. Read more about what foods you should eat for a healthy microbiome in our latest blog about foods for gut health.

Once you understand the many benefits of a diet rich in probiotics, you will want to try each and every one of these next few recipes. We've included easy to make meals for breakfast, lunch, dinner, and even snacks! 

Your gut is so important to your over all wellbeing, so it's a great place to start making changes. Get on the gut-health train with these gut microbiome-balancing recipes and get to feeling great again! 

Breakfast

1. Kimchi Tofu Scramble 

You're going to see kimchi a lot if you're looking for gut-promoting recipes online. That's because kimchi is one of the most fermented dishes on the planet. And if you've read our blog post about fermented foods, you know how essential they are to good health. 

Kimchi is a Korean dish made of fermented and salted vegetables like cabbage, Korean radish, onion, garlic, and ginger. It goes great with eggs, sushi, quinoa, or on its own!

 For this fermented favorite you'll need...

  • 1 block extra firm tofu patted dry
  • 2 teaspoons olive oil
  • 2 cups spinach
  • 1/2 cup kimchi
  • 1/4 cup green onions
  • Optional add-ins: salt pepper, hot sauce, lime juice

Directions: 

  • Heat the oil in a large skillet over medium heat. Crumble tofu into small pieces using your hands and add to the pan. Sauté for 2 -3 minutes until starting to sizzle and brown slightly.
  • Add remaining ingredients and cook another 2 minutes until the spinach is wilted and everything is piping hot.
  • Serve immediately, garnish with salt, pepper and hot sauce, with a side of toast (preferably avocado toast).

2. Avocado Toast 

Avocados are the kind of fat you want to consume. And lucky for you, they're absolutely delicious as a morning toast spread. Top with gut-boosting veggies like radishes, green peas, or artichokes.

For this nutrient-rich breakfast you'll need...

  • 1 avocado
  • 1-2 sliced of bread (depending on size)
  • 1-2 radishes
  • pinch garlic powder, salt, and pepper

Directions:

  • Smash the avocado with the spices and spread over toasted bread. Top with thinly sliced radishes or any other veggie of your choice. Tip: Add feta and green onions, too! 

3. Berries & Yogurt 

This is a classic breakfast dish we are all familiar with. However, you may not be aware of the many benefits of why yogurt is a great start to the day. Yogurt contains a high amount of probiotic cultures, while tasting absolutely decadent! 

Lunch

1. Detox Turmeric Lentil Soup

Turmeric and lentils are a delicious and nutritious pair. Turmeric is a superfood popular in Eastern culture that is high in antioxidants and great for your inflammatory response. Lentils are a legume that are high in fiber, so naturally they are great for the gut! 

For this hearty lunch option you'll need...

  • 1 tablespoon avocado oil
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 1 cup chopped turnip or potato
  • 2 1/2 cups chopped sweet potato
  • 2 minced garlic cloves
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 2 teaspoons dried thyme
  • 1 cup green or brown lentils
  • 1 cup red lentils
  • 1 - 2 tablespoons turmeric 
  • 1 teaspoon ginger
  • 1 teaspoon cumin
  • 4 cups vegetable broth
  • 2 cups water
  • 1 cup almond milk
  • 1 cup spinach
  • 1 cup fresh herbs I like parsley
  • 1 teaspoon lemon juice
  • 1/2 teaspoon red pepper flakes

Directions:

  • Heat the oil in a large stockpot or dutch oven. Add onions, celery, turnip, potato and garlic and sauté for about 5 minutes until everything softens slightly. Season with salt, pepper and thyme and cook about 2 minutes.
  • Add lentils, turmeric, ginger and cumin and sauté 1-2 minutes, then add the broth and water. Bring the soup to a boil, cover and reduce to simmer for 30 minutes.
  • Remove from heat and stir in almond milk, spinach, herbs, lemon and pepper flakes until spinach has wilted. Serve immediately!

2. Mediterranean Chicken Salad 

The Mediterranean diet is one of the healthiest on the planet because it features a variety of fatty fishes, olive oil, and fermented vegetables. This salad is super easy to shop for and to make. You'll love it! 

For this Greek-inspired salad you'll need...

For the dressing:

  • 1/4 cup olive oil or avocado oil
  • 1 lemon juice and zest
  • 2 tbsp fresh parsley chopped
  • 1 tbsp Italian herbs
  • 1 garlic clove minced
  • Kosher salt and ground pepper to taste

For the salad:

  • 1 lb skinless boneless chicken breast
  • cups chopped Romaine lettuce washed 
  • English cucumber diced
  • lb mixed garden tomatoes
  • red onion sliced
  • avocado sliced or chopped
  • 1/3 cup pitted Kalamata olives or black olives, sliced
  • Lemon wedges to serve

Directions: 

  • Add all dressing ingredients to a jar, put the lid on and shake vigorously to combine.
  • Place the chicken in a ziploc bag and pour in half of the dressing. Mix through the bag to coat the chicken and allow it to marinate for 30 minutes.
  • Keep the remaining half to use over the salad; make sure it doesn’t touch the raw meat.
  • Meanwhile, prepare all the salad ingredients.
  • Preheat a grill pan or your outside grill on medium-high heat. Add the chicken and cook for 6-8 minutes, or until the internal temperature reaches 165F.
  • Once the chicken is done, allow it to sit for a bit, then chop it.
  • To a large salad bowl add all the salad ingredients, and drizzle with the remaining dressing.

3. Spicy Kimchi Quinoa Bowl 

Another delicious kimchi recipe coming your way! Try this kimchi bowl for a spicy, light, and filling lunch. Yum! 

For this flavorful bowl you'll need...

  • 2 teaspoons toasted sesame oil
  • 1/2 teaspoon freshly grated ginger
  • 1 teaspoon minced garlic
  • 2 cups cooked quinoa cooled
  • 1 cup kimchi chopped
  • 2 teaspoons kimchi "juice" (the liquid from the jar)
  • 2 teaspoons gluten-free tamari
  • 2 cups kale finely chopped
  • 2 eggs
  • 1 tsp hot sauce (optional)
  • 1/4 cup sliced green onions for garnish (optional)
  • Fresh ground pepper for garnish (optional)

Directions: 

  • Heat the oil in a large skillet over medium heat. Add ginger and garlic and sauté for 30-60 seconds until fragrant. Add the quinoa and kimchi and cook until hot, about 2-3 minutes. Stir in kimchi juice, tamari and hot sauce if using. Turn to low and stir occasionally while you prepare the other ingredients.
  • In a separate skillet, cook the eggs on low until the whites have cooked through but the yolks are still runny, about 3-5 minutes.
  • Steam the kale in a separate pot for 30-60 seconds until soft.
  • Assemble the bowls, dividing the kimchi-quinoa mixture and kale evenly between two dishes. Top with green onions and fresh pepper if using.

Snack

1. Pickles & Olives 

Pickles are just fermented cucumbers. Because of this, pickles are considered a probiotic food, and you know how important probiotics are for your gut health. Though they are high in sodium (so you may not want to eat a whole jar) they are also low in calorie and a good source of vitamin K! 

Similarly, due to the nature of the way olives are fermented, they too are considered probiotic foods. Also, they are a good source of fiber. Another reason to try the Mediterranean diet!

2. Berry Kefir Smoothie

For this frozen treat you'll need...

  • 1 ½ cups frozen mixed berries
  • 1 cup plain kefir
  • ½ medium banana
  • 2 teaspoons almond butter
  • ½ teaspoon vanilla extract

Directions:

  • Simply throw all the ingredients in a blender and blend until smooth. Enjoy! 

3. Nuts & Seeds

If you're looking for something salty and crunchy to snack on, make nuts your go to! Nuts are not only high in protein, but nuts are a great source of many nutrients, particularly fiber. 

Here are a list of nuts high in fiber: 

  • Almonds: 3.5 grams
  • Pistachios: 2.9 grams
  • Hazelnuts: 2.9 grams
  • Pecans: 2.9 grams
  • Peanuts: 2.6 grams
  • Macadamias: 2.4 grams
  • Brazil nuts: 2.1 grams

Dinner

1. Roasted Veggie & Quinoa Bowl

You can't go wrong with a veggie-heavy meal. This Buddha bowl dish is nutrient-rich and easy on the GI tract. It's a perfect dinner option because it's filling and flavorful. 

For this colorful dish you'll need...

  • 1 large sweet potato chopped into 1/2-inch pieces
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 2 cups Brussels sprouts cut in half
  • 1/2 red onion sliced
  • 1-2 tablespoons olive oil
  • Salt and black pepper to taste
  • 3 cups chopped kale

For the Quinoa:

  • 1 cup quinoa rinsed
  • 2 cups water
  • Pinch of salt

For the Lemon Tahini Dressing:

  • 1/3 cup tahini
  • 1 clove garlic
  • 4 tablespoons lemon juice
  • 1/3 cup warm water
  • Salt and pepper to taste

Directions:

  • Preheat oven to 400 degrees F. Place the vegetables on two baking sheets, making sure they are in an even layer and spread out a little. Drizzle with olive oil and toss until the vegetables are coated. Season with salt and black pepper. Place in the oven and roast for 20 minutes. Remove from the oven and toss the vegetables. Place the pans back in the oven and roast for 15-20 more minutes or until vegetables are tender and slightly crisp. I prefer my vegetables crispy and a little black on the edges so I let them roast for about 40 minutes total.
  • While the vegetables are roasting make the quinoa. In a medium saucepan, combine water, rinsed quinoa, and salt. Bring to a boil. Reduce heat to low and cover with a lid. Cook for 15 minutes. Remove from heat and let stand for 5 minutes, covered. Remove the lid and fluff the quinoa with a fork.
  • To make the lemon tahini dressing, whisk together the tahini, garlic, lemon juice, and, water in a small bowl or jar. Season with salt and pepper, to taste. If the dressing is too thick, add a little more water and whisk again.
  • To assemble the bowls, add quinoa, an assortment of the roasted vegetables, and chopped kale. Drizzle with lemon tahini dressing & serve!

2. Spaghetti Squash with Pesto Chicken 

Spaghetti squash is way easier to cook than you'd think. It's a great substitute for carb-loaded pasta and will leave your intestines feeling lighter. Add chicken or shrimp for protein, top with pine nuts or pumpkin seeds, and wah-la!

For this take on Italian you'll need...

For the Spaghetti Squash:

  • 1 large spaghetti squash
  • 2 Tbsp avocado oil
  • 1 pinch sea salt

For the Chicken:

  • 1 Tbsp avocado oil
  • 1 1/2 lbs boneless chicken thighs, chopped
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 1/4 tsp sea salt, to taste

Pesto:

  • 2 cup fresh basil leaves
  • 2/3 cup pumpkin seeds, see note
  • 2/3 cup avocado oil
  • 1 large clove garlic
  • 1 cup parmesan (optional)

Directions:

  • Roast the spaghetti squash by cutting in half, drizzling in olive oil, and placing face down on a sheet pan. Cook for 20-30 minutes at 400.
  • While the squash is roasting, prepare the homemade pesto sauce. To do so, add all ingredients except the oil to a food processor. Pulse a few times to chop the ingredients. Leave the food processor on and stream oil through the top. Continue processing until desired texture is reached.
  • Heat a skillet to medium-high and add 1-2 tablespoons avocado oil or coconut oil. Add the chopped chicken, sea salt, paprika, and cumin. Brown the chicken without stirring for 3 minutes. Stir and continue browning without touching another 3 minutes. Stir chicken well, cover, and cook until cooked through, about 2 -5 minutes more.
  • Once the squash is cool enough to handle, transfer the “spaghetti” strands to a large mixing bowl. Add in the pesto sauce and toss well. Add in the chicken, including all of the liquid, and toss until everything is combined. Taste for flavor, and add sea salt to taste.

3. Honey Garlic Salmon & Brown Rice

Salmon is high in omega 3 which helps the inflammatory response in the gut. The garlic is an added boost as it is a prebiotic that promotes the production of good gut bacteria. Serve with brown rice for a wholesome, healthy meal! 

For this easy seafood delight you'll need...

  • 2 tbsp tamari or soy sauce
  • 2 tbsps lime juice
  • 1 tbsp honey
  • 1 tbsp toasted sesame oil
  • 1 large clove garlic, grated
  • 1 ¼ lb salmon fillet cut into 4 portions, skin removed
  • ¼ tsp salt
  • 1 tbsp chopped cilantro

    Directions:

    • Stir tamari (or soy sauce), lime juice, honey, sesame oil and garlic together in a small bowl. Place salmon pieces and 3 tablespoons of the tamari mixture in a large sealable plastic bag. (Reserve remaining tamari mixture for sauce). Marinate the salmon in the refrigerator, turning frequently, for 20 minutes.
    • Preheat broiler to high and position rack in the upper third of oven. Line a large rimmed baking sheet with foil and coat the foil with cooking spray. Remove the salmon from the bag and transfer to the prepared baking sheet. Drizzle any remaining marinade from the bag over the salmon and then sprinkle with salt. Broil until the salmon is just cooked through, 5 to 8 minutes, depending on thickness. Sprinkle with cilantro and serve with the reserved tamari sauce.

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