During July I am doing everything I can to optimise my gut health. I’ve gathered the below gut healing recipes and supplement recommendations from my 8-week Restore Your Gut programme.
I’ve included here a few gut-healing teas, a classic chicken bone broth recipe as well as a couple of ideas of how you can use the bone broth in soups. For all the recipes and the full 8 week course you can click the link above.
GUT HEALING TEA – LIQUORICE & PEPPERMINT
Liquorice is a demulcent herb which will soothe the gut lining and peppermint will help with digestion.
- 1 licorice root tea bag
- 1 peppermint teabag
Pour boiling water into a large mug and add the tea bags and steep for at least 3 minutes (the longer the better), then remove and discard the tea bags.
IMMUNE BOOSTING TEA
This is an amazing antiviral tea that is wonderful to boost the immune system. It will also aid in digestion. You need to juice the ginger first to get the full benefits. Leftover ginger juice can be stored in ice cube trays in the freezer.
- 500g fresh root ginger
- 1 lemon
- Cayenne pepper
- Manuka or raw honey
Juice the ginger in a juicer. Add 2 tbsp. of the strong ginger juice to a mug with the juice of ½ fresh lemon. Add a pinch of cayenne pepper. Top up with boiling water. Add honey to sweeten.
Green tea and Earl Grey tea made with bergamot oil have anti-ageing properties. The coconut oil has antimicrobial properties and will give your gut health a boost.
- 1 green tea bag
- 1 whole citrus bergamot Earl Grey tea bag
- 1 tablespoon coconut oil
- ¼ teaspoon ground cinnamon or 1 cinnamon stick
Pour boiling water into a large mug and add the tea bags and cinnamon or cinnamon stick. Let steep for at least 3 minutes (the longer the better), then remove and discard the tea bags.
Add the coconut oil. Mix it all together for 20 to 30 seconds. You can also blend the tea to help mix the flavours and emulsify the oil.
YOUR NUMBER 1 GUT HEALING FOOD: BONE BROTH
Bone Broth is rich in collagen, minerals and gelatin – components that are key for rebuilding the gut and gut lining. This beautiful broth can be sipped throughout the day or made into soups and stews.
Bone Broth should even be considered a supplement because it is so medicinal when it comes to gut restoration and repair. The amino acids in the bone broth support the healing of your intestinal lining. The gelatin in the bone broth also supports your joints and skin health and reduces cellulite.
Bone broth is loaded with calcium, phosphorous and magnesium, and is great for those who have suffered from mineral deficiencies or often feel weak. This is also the ideal food if you are training for competitions and want to add a boost of liquid fuel to your diet.
I love to add sea vegetables such as dulse or nori flakes to my bone broth as this is another way to add the vital minerals we do not get from water these days.
Chicken Bone Broth
- 1 x 2kg chicken (or 1-2 raw or cooked chicken carcasses)
- 1 onion
- 2 carrots
- 2-3 celery stalks
- 1 tbsp. whole peppercorns
- 2 cloves of garlic
- 1-2 bay leaves
- Fresh herbs – thyme, rosemary etc.
- Sea salt
- To begin poaching your chicken, first take out the little bag of giblets, rinse the chicken under cold running water and let it drain for about five minutes.
- Roughly chop the onion, carrots and 2-3 celery stalks (no need to peel).
- Transfer the chicken to a large pot. Add the chopped onion, carrots and celery, along with a tablespoon of whole peppercorns; 2 cloves of garlic (peeled and crushed); 1-2 bay leaves and some fresh herbs. I usually add a sprig or two of fresh thyme, but rosemary, marjoram, oregano, tarragon or even fresh parsley also work well.
- Cover the chicken with cold filtered water, add a tablespoon of sea salt, and bring it to a boil. Then lower to a simmer, cover with a tight-fitting lid and cook for about an hour and twenty minutes. You’ll see a few bubbles rising up gently, but the water will be well short of a full rolling boil.
- After 1 hour and twenty minutes, remove the chicken and transfer it to some sort of big roasting pan, a baking sheet or even a large bowl to cool.
- Let the poached chicken cool for about five minutes and then pull it apart into the main eight pieces (two each of breast, thigh, drumstick and wing). Strip the meat off the carcass.
- To make your bone broth put the chicken carcass back into the pot and put the pot back on the heat.
- Cook on a gentle simmer for a further 6-8 hours. You can also make this in a slow cooker for 8-12 hours, or an Instant Pot on the stew setting for 2 hours.
- Strain and cool the stock. This is the base of your gut healing soups and stews for your intermittent fasting days.
You can use the succulent poached chicken meat in all kinds of recipes, like chicken salads and soups.
The chicken bone broth can be used as the base for the Chicken Bone Broth Soup recipe on the next page, or you can use it as the liquid base for any flavour of soup you would like to eat on your Gut Healing, Intermittent Fasting Days.
Basic Vegetable Soup Technique
Makes 6 servings
- Olive oil
- 100g onion
- 100g potato or sweet potato
- 300g any vegetable of your choice, or a mixture
- 1.2 litres stock
- Sea salt and freshly ground black pepper to season
- Add the oil to a heavy bottomed saucepan. Add potatoes and onions and turn them until well coated. Sprinkle with salt and freshly ground pepper.
- Cover and sweat on a gentle heat for 10 minutes. Add the vegetables and stock. Boil until soft. Do not overcook or the vegetables will lose their flavour. Adjust seasoning.
- Blend until smooth.
Chicken Bone Broth Soup
Makes 4 bowls of soup
- 1 onion
- 2 stalks celery
- 2 carrots
- Extra virgin olive oil
- 1 litre bone broth
- 200g cooked chicken
- Sea salt
- Freshly ground black pepper
- Finely chop the onion, celery and carrots. Add to a saucepan with a little oil and sauté for 5 minutes.
- Add the cooked chicken and bone broth, season with salt and pepper, bring to the boil and simmer for 15 minutes.
- You can eat the soup as it is, or blend until smooth if you prefer a blended soup.
Asian flavour: Add a can of full-fat, additive-free coconut milk with a pinch of chilli flakes, a thumb-sized piece of grated fresh ginger, 1 grated garlic clove and a pinch of turmeric and ground or fresh coriander and blend until smooth.
SUPPLEMENTS TO REPLACE BONE BROTH: COLLAGEN OR BONE BROTH CONCENTRATE
If you don’t want to make bone broth (although this is one of the key aspects of this plan), you can get some of the same benefits from collagen. Collagen should be on your list of gut-health foods because it helps heal your gut lining. In addition, it’ll boost your metabolism, increase your energy, diminish cellulite, and help detoxify your body.
I love the collagen from the companies Great Lakes or Edible Health.
Add one tablespoon to your coffee, smoothies, cup of water, green juice or even mix it into coconut or almond milk yogurt for a boost of protein.
Gevity Rx (previously Meadow & Marrow) Bone Broth Concentrate is another alternative for you (albeit an expensive one) if you do not have time or do not want to make your own bone broth. Simply add 1 teaspoon to a cup of hot water for instant bone broth.
ALOE VERA JUICE FOR GUT HEALTH
There is one food-supplement that you may find helpful and that is Pure, Organic Aloe Vera Juice.
In a 2018 meta-analysis entitled ‘Aloe Vera is Effective and Safe in Short-term Treatment of Irritable Bowel Syndrome’, researchers looked at 3 Randomized Controlled Trials including 151 patients with IBS. They found that patients who used aloe vera had a significant reduction in IBS symptoms compared to placebo groups. The researchers concluded that aloe vera is a safe and effective short-term treatment for IBS.
If you suffer from constipation or IBS with constipation, consider pure aloe vera juice for 4 weeks. I like Fushi’s Organic Aloe Vera Juice. Take 1 tbsp. about 15 minutes before each meal.
Two kiwi fruit a day to keep constipation at bay!
Several studies have examined the role of kiwi fruit in the management of constipation and/or IBS-C. Kiwi fruit appear to be a safe and effective treatment for constipation. They are also low in FODMAPs, healthy and relatively inexpensive, making them a great addition to your everyday diet.
You could also try prune juice for constipation (an age-old, tried and true remedy), or eating whole prunes. You could consider adding stewed prunes to your stewed apples if constipation is an issue for you.
Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous!
I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.
My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD.
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