When it comes to maintaining a healthy gut, diet plays a crucial role. Candida overgrowth can be detrimental to our overall well-being, but incorporating specific ingredients and nutrients into our meals can help keep this yeast under control. In this article, we’ll explore 18 delicious recipes that not only promote gut health but also tantalize your taste buds. From savory dishes like garlic roasted Brussels sprouts and baked salmon, to sweet treats like coconut flour pancakes and chia seed pudding, these recipes showcase the power of whole foods in supporting a healthy digestive system.
Garlic Roasted Brussels Sprouts with Coconut Oil
Elevate the humble Brussels sprout with this easy and flavorful recipe, perfect for a quick weeknight side dish or special occasion. The combination of caramelized garlic, toasted coconut oil, and slightly sweet sprouts will become your new favorite way to enjoy this cruciferous superstar.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed
– 2 cloves garlic, minced
– 2 tablespoons coconut oil
– Salt and pepper, to taste
– Optional: lemon wedges, for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with minced garlic, salt, and pepper in a bowl until they’re evenly coated.
3. Spread the sprouts out in a single layer on a baking sheet lined with parchment paper.
4. Drizzle coconut oil over the sprouts, making sure they’re all lightly coated.
5. Roast for 20-25 minutes or until the sprouts are tender and caramelized, stirring occasionally.
6. Remove from oven and season to taste with additional salt if needed.
7. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 20-25 minutes
Turmeric Cauliflower Rice with Fresh Herbs
Elevate your veggie game with this vibrant and flavorful side dish! This turmeric-infused cauliflower rice is packed with nutrients and pairs perfectly with a variety of main courses.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 tablespoon turmeric powder
– 1 clove garlic, minced
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. Pulse cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
5. Add turmeric powder and stir to combine. Cook for 1-2 minutes or until fragrant.
6. Add the cauliflower “rice” and cook for 3-4 minutes, stirring occasionally, until tender but still slightly firm.
7. Stir in parsley and cilantro. Season with salt and pepper to taste.
8. Serve hot, garnished with additional herbs if desired. Squeeze a sliver of lemon juice on top (optional).
Cooking Time: 15-20 minutes
Baked Salmon with Lemon and Dill
A classic combination of flavors that brings out the best in salmon. This recipe is a perfect weeknight dinner option, as it’s quick to prepare and requires minimal cleanup.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly chopped dill
– 2 lemons, sliced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle olive oil over the salmon, then sprinkle chopped dill evenly among the fillets.
5. Place a lemon slice on top of each fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until the salmon is cooked through.
Cooking Time: 12-15 minutes
Avocado and Kale Salad with Pumpkin Seeds
This refreshing salad celebrates the flavors of fall, combining creamy avocado, tangy kale, and crunchy pumpkin seeds. Perfect for a light and satisfying meal or as a healthy addition to your favorite dishes.
Ingredients:
– 2 ripe avocados, diced
– 2 cups curly kale, stems removed and chopped
– 1/4 cup pumpkin seeds
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the chopped kale with your hands until it becomes tender and slightly wilted.
2. In a separate bowl, combine diced avocado and pumpkin seeds.
3. Add the olive oil and lemon juice to the avocado mixture, and toss to coat.
4. Combine the kale and avocado mixtures in the large bowl.
5. Season with salt and pepper to taste.
Cooking Time: None! This salad is ready in just a few minutes.
Coconut Flour Pancakes with Cinnamon
Coconut Flour Pancakes with Cinnamon: A Delicious Gluten-Free Breakfast Option
These fluffy pancakes are made with coconut flour and infused with the warmth of cinnamon, making them a perfect breakfast or brunch option for those with gluten intolerance or sensitivity.
Ingredients:
– 1 cup coconut flour
– 2 large eggs
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon baking soda
– 1 tablespoon melted coconut oil
– Optional: blueberries, chopped nuts, or shredded coconut for topping
Instructions:
1. In a large bowl, whisk together coconut flour, eggs, sweetener, and salt.
2. Add cinnamon and baking soda; mix until well combined.
3. Add melted coconut oil and stir until smooth batter forms.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop 1/4 cup of batter onto the skillet and cook for 2-3 minutes, until bubbles appear on surface.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 8-10 minutes (depending on number of pancakes)
Grilled Chicken with Garlic and Rosemary
Elevate your grilled chicken game with this flavorful recipe that combines the pungency of garlic and the earthiness of rosemary.
Ingredients:
– 4 boneless, skinless chicken breasts
– 3 cloves of garlic, minced
– 2 sprigs of fresh rosemary, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together garlic, rosemary, salt, and pepper.
3. Brush both sides of the chicken breasts with olive oil.
4. Sprinkle the garlic-rosemary mixture evenly over the chicken breasts.
5. Place the chicken on the grill and cook for 6-8 minutes per side, or until cooked through.
6. Let the chicken rest for a few minutes before serving.
Cooking Time: 12-16 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
Brighten up your dinner plate with this light and refreshing summer recipe. Zucchini noodles, tossed with a vibrant pesto sauce and sweet cherry tomatoes, make for a delicious and healthy meal.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto sauce (or store-bought)
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or julienne peeler to create zucchini noodles.
2. Cook the zucchini noodles according to package instructions (usually 3-5 minutes). Drain and set aside.
3. In a medium bowl, combine cooked zucchini noodles, pesto sauce, and cherry tomatoes. Toss gently to combine.
4. Season with salt and pepper to taste.
5. If using Parmesan cheese, sprinkle on top of the dish.
6. Serve immediately, garnished with additional basil leaves if desired.
Cooking Time: 15-20 minutes
Roasted Butternut Squash Soup with Ginger
Roasted Butternut Squash Soup with Ginger
Warm up with this comforting and aromatic soup that combines the sweetness of roasted butternut squash with the spicy warmth of ginger. Perfect for a cozy fall or winter evening.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 inches fresh ginger, peeled and grated
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or coconut cream (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the butternut squash in half lengthwise, scoop out the seeds, and place it on a baking sheet lined with parchment paper.
3. Roast the squash for 45 minutes, or until tender and caramelized.
4. In a large pot, sauté the onion, garlic, and ginger in olive oil until the onion is translucent.
5. Scoop the roasted squash flesh into the pot and add the broth.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup is smooth.
7. Use an immersion blender or regular blender to puree the soup to desired consistency.
8. Add heavy cream or coconut cream if desired and season with salt and pepper.
Cooking Time: 1 hour 15 minutes
Steamed Broccoli with Olive Oil and Sea Salt
This classic recipe highlights the natural sweetness of broccoli by pairing it with the richness of olive oil and the subtlety of sea salt. Perfect as a side dish or added to your favorite meals.
Ingredients:
– 4-6 cups broccoli florets
– 2 tablespoons olive oil
– 1/4 teaspoon sea salt
Instructions:
1. Fill a large pot with 2-3 inches of water and bring to a boil.
2. Reduce heat to a simmer and place a steamer basket over the boiling water.
3. Add broccoli florets to the steamer basket, cover with a lid, and steam for 5-7 minutes or until tender but still crisp.
4. Remove the broccoli from the pot and transfer it to a serving dish.
5. Drizzle olive oil over the broccoli, sprinkling sea salt evenly to taste.
Cooking Time: 10-12 minutes
Baked Cod with Lemon and Thyme
This recipe is a great way to add some sunshine to your dinner plate, with the brightness of lemon and the earthiness of thyme complementing the flaky cod perfectly.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, sliced
– 2 tbsp olive oil
– 2 tbsp fresh thyme leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle the olive oil over the cod, then top each fillet with a slice of lemon and a sprinkle of thyme leaves.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until the cod is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Chia Seed Pudding with Almond Milk
This recipe makes a healthy and delicious chia seed pudding using almond milk, perfect for breakfast or as a snack.
Ingredients:
– 1/2 cup chia seeds
– 1 cup almond milk
– 2 tablespoons honey (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together the chia seeds and almond milk until well combined.
2. Stir in the honey (if using) and salt.
3. Cover the bowl with plastic wrap or a lid and refrigerate for at least 4 hours or overnight.
4. After the chia mixture has chilled, give it a good stir to redistribute the chia seeds.
5. Serve the pudding in individual cups or containers and enjoy!
Cooking Time: 4 hours (or overnight)
Stir-Fried Bok Choy with Garlic and Coconut Aminos
This Asian-inspired stir-fry is a quick and flavorful way to enjoy the nutritious benefits of bok choy. With its delicate flavor and crunchy texture, it pairs perfectly with the savory goodness of garlic and coconut aminos.
Ingredients:
– 1 bunch bok choy, cleaned and separated into leaves and stems
– 2 cloves garlic, minced
– 2 tbsp coconut aminos
– 1 tsp vegetable oil
– Salt to taste
– Optional: 1/4 cup sliced bell peppers or carrots for added color
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add garlic and stir-fry until fragrant, about 30 seconds.
3. Add bok choy leaves and stems; cook until wilted, about 2-3 minutes.
4. Stir in coconut aminos; season with salt to taste.
5. Serve immediately, garnished with optional bell peppers or carrots if desired.
Cooking Time: 10-12 minutes
Roasted Eggplant with Tahini Dressing
Elevate your eggplant game with this flavorful and nutritious side dish. The roasting process brings out the natural sweetness of the eggplant, while the creamy tahini dressing adds a rich and tangy twist.
Ingredients:
– 2 medium-sized eggplants
– 1/4 cup tahini
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Cut the eggplants in half lengthwise and place them on a baking sheet lined with parchment paper.
3. Drizzle the olive oil over the eggplant, then sprinkle with salt, pepper, and minced garlic.
4. Roast the eggplant for 30-40 minutes, or until it’s tender and lightly caramelized.
5. While the eggplant is roasting, combine the tahini, lemon juice, and a pinch of salt in a small bowl.
6. Once the eggplant is done, let it cool slightly before slicing it into thick rounds.
7. Drizzle the tahini dressing over the roasted eggplant slices and garnish with fresh herbs if desired.
Cooking Time: 30-40 minutes
Spinach and Mushroom Omelet with Coconut Oil
A flavorful breakfast or brunch option that’s packed with nutrients from spinach, mushrooms, and healthy coconut oil.
Ingredients:
– 2 large eggs
– 1/2 cup fresh spinach leaves
– 1/2 cup sliced mushrooms (button or cremini work well)
– 1 tablespoon coconut oil
– Salt and pepper to taste
– Optional: 1-2 tablespoons shredded cheddar cheese for added flavor
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Add a pinch of salt and pepper.
2. Heat the coconut oil in a medium non-stick skillet over medium heat.
3. Pour in the egg mixture and let it cook for about 30 seconds, until the edges start to set.
4. Add the sliced mushrooms and cook for another 1-2 minutes, until they’re tender and fragrant.
5. Add the fresh spinach leaves and stir gently to combine with the eggs and mushrooms.
6. Use a spatula to fold the omelet in half over the filling.
7. Cook for an additional 30 seconds to melt any cheese (if using) and cook the eggs through.
8. Slide the omelet onto a plate, and serve hot.
Cooking Time: Approximately 5-6 minutes
Lentil Soup with Turmeric and Cumin
This vibrant and flavorful soup combines the comforting warmth of lentils with the bright, earthy notes of turmeric and cumin. Perfect for a cozy weeknight dinner or a healthy lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground turmeric
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add cumin, turmeric, and lentils; cook for 1 minute.
3. Stir in diced tomatoes and broth.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 45-50 minutes
Grilled Asparagus with Lemon Zest
This simple yet elegant recipe showcases the natural sweetness of asparagus, elevated by a burst of citrus flavor from lemon zest. Perfect for springtime gatherings or weeknight dinners, this grilled asparagus side dish is sure to please.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon grated lemon zest
– Salt and pepper, to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, toss asparagus with olive oil, lemon juice, and lemon zest until coated.
3. Season with salt and pepper to taste.
4. Grill asparagus for 8-10 minutes, turning occasionally, or until tender and slightly charred.
5. Serve hot, garnished with additional lemon zest if desired.
Cooking Time: 8-10 minutes
Almond Flour Crackers with Flaxseeds
A delicious gluten-free snack option, these crackers are perfect for pairing with your favorite dips and spreads.
Ingredients:
– 1 cup almond flour
– 1/4 cup flaxseed meal
– 1/2 teaspoon salt
– 1/4 teaspoon baking soda
– 1 tablespoon olive oil
– 1 large egg, lightly beaten
Instructions:
1. Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.
2. In a medium bowl, combine almond flour, flaxseed meal, salt, and baking soda.
3. Add olive oil and egg to the dry ingredients. Mix until a dough forms.
4. Roll out the dough to about 1/8 inch thickness. Cut into desired shapes or strips.
5. Place crackers on prepared baking sheet, leaving about 1 inch of space between each cracker.
6. Bake for 15-20 minutes, or until edges are lightly golden.
7. Remove from oven and let cool completely before serving.
Cooking Time: 15-20 minutes
Herbal Tea Infusion with Ginger and Cinnamon
This herbal tea infusion combines the natural warmth of ginger and cinnamon to create a calming and invigorating brew. Perfect for unwinding after a long day or as a pick-me-up during the winter months.
Ingredients:
– 1 tablespoon dried ginger
– 2 tablespoons loose-leaf herbal tea (such as peppermint, chamomile, or lemon balm)
– 1 cinnamon stick (about 2 inches long)
– 1 quart water
– Honey and lemon slices for optional sweetening and flavoring
Instructions:
1. In a large pot, bring the water to a boil.
2. Add the dried ginger and simmer for 5-7 minutes, or until the ginger is fragrant and slightly soft.
3. Add the loose-leaf herbal tea and cinnamon stick to the pot. Simmer for an additional 5-10 minutes, or until the flavors have melded together.
4. Strain the tea into a large pitcher or individual cups. Discard the solids.
5. Serve hot, with optional sweetening and flavoring as desired.
Cooking Time: 15-20 minutes
Summary
Discover 18 delicious recipes that promote a healthy gut, perfect for those managing candida overgrowth. From savory dishes to sweet treats, these recipes use natural ingredients and clever combinations to nourish your body. Enjoy garlic roasted Brussels sprouts with coconut oil, turmeric cauliflower rice with fresh herbs, and many more mouth-watering options. Say goodbye to digestive discomfort and hello to a thriving gut microbiome with these easy-to-make and tasty recipes.
