if you only do one thing for your health then make it about your gut health. our gut is connected to every process in our body and often at the root of poor health.
Nourishing your gut microbiome is a simple as including a variety of fruit, vegetables, herbs and spices in your diet everyday. Diversity is the key here and varying what you put in your shopping basket each week is a great place to start.
Consider the season and be inspired by what is growing naturally, food is medicine and nature provides it in abundance.
In my opinion the best diet to follow or at to least to be inspired by is the Mediterranean diet as it is rich in oily fish, good fats, fibre, fresh fruit, vegetables, proteins and grains. It is a way of life, not a fad or fix and something you can follow wherever you go.
Breakfast
Yogurt and fruit bowl
A classic breakfast that can be supped up and personalised to your taste. Start with a base of greek yoghurt and kefir yogurt to feed your gut and provide protein. Then add in seasonal fruits like dark berries and bananas. Top with a homemade granola, cacao nibs and a drizzle of nut butter.
Drink
Ginger soda
Swap the aperitif for a ginger based soda to stimulate digestion and feed your gut. One of my favourite pre-made options is from Mother Root. For a homemade soda try this recipe
1 inch piece ginger, peeled
2 cups water
1 lime, juiced
1 ¼ cups sweetener (honey, sugar, or agave nectar)
Soda water
Extract Ginger Juice:
Cut the ginger into smaller pieces and place them in a blender or food processor. Add 1 cup of water and blend for 3 minutes until smooth.
Strain the juice into a large bowl or jug. Repeat the process two more times, adding ½ cup of water each time and straining the juice into the bowl.
Press the remaining solids with a spoon to extract as much juice as possible. Discard the mashed solids and rinse the blender or food processor.
Combine Ingredients:
Pour the extracted ginger juice back into the blender or food processor. Add the lime juice and 1 ¼ cups of sweetener. Blend for 30 seconds until well combined..
Store and Serve:
Refrigerate the ginger beer for up to 3 weeks. Shake well before serving. Add a squeeze of fresh lime and garnish with fresh mint or candied ginger, if desired.
Dinner
Salmon super salad
This simple salad bowl can be a source of inspiration or a recipe you can try for yourself. I am using a baked salmon fillet which has be marinated in cajun spice and roasted for 10 minutes. I have combined it with fresh rocket from my garden, avocado, mixed coloured cherry tomatoes and yellow peppers. I have added a side of kimchi, sprinkled seeds and dressed it all with extra virgin olive oil and balsamic vinegar.