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INGREDIENTS

Half Salmon Stuffed Sweet Potato, (leftover from Day 2 dinner)
4-5 blanched broccoli florets
5 blanched asparagus spears (optional)
¼ avocado (optional)

TO SERVE

1 tablespoon of fresh coriander
Bestow Herb Dressing

Suitable for:
Lunch | Dinner

METHOD

Reheat the leftover half Salmon Stuffed Sweet Potato, add remaining ingredients and serve drizzled with Bestow Herb Dressing.

NOTES

Sweet potato is an amazing prebiotic food source when it comes to supporting gut healing. It is high in resistant starch which feeds the good microbe colonies in the large intestine. This humble root vegetable helps to maintain healthy gut and immune function and promotes elimination of toxins from the body. It is also a good source of Vitamin A. We knew there was a reason it was one of our favourite vegetables!


Coconut aminos is a sauce made from coconut sap – it is dark, rich, salty and slightly sweet – very similar to soy sauce. It can be found in most supermarkets in the health food or gluten free aisle.

kombucha-image

Kombucha Time

Drink 100ml of kombucha with your lunch today. Kombucha is a delicious fermented tea drink which is packed full of beneficial microbes to rebalance your gut. You are welcome to enjoy a full glass of kombucha if you wish but 100ml daily is sufficient for the gut benefits. You can buy kombucha from most good supermarkets or organic stores. Brands we love and recommend are Good Buzz, Kombucha King and Daily Organics. Enjoy!

  • July 16, 2018

INGREDIENTS

For the Broth
1 cup of Chicken Bone Broth
½ a cup of shredded cooked chicken
5 blanched broccoli florets
5 blanched cauli florets (optional)
½ a sweet potato, cut into cubes and pre-cooked (roasted or boiled)

TO SERVE

1 spring onion, sliced
1 small carrot, shredded or spiralised (optional)
1 tablespoon of Bestow Beauty Plus Oil
Himalayan salt

1 serving

Suitable for:
Breakfast | Lunch

METHOD

Place all the broth ingredients into a small saucepan and heat to a simmer. Cook for five minutes. Remove from heat and serve with spring onion and carrot. Season with Himalayan salt to taste and drizzle with Bestow Beauty Plus Oil once cool enough to eat.

PROGRAMME NOTES

This breakfast can be quickly and easily assembled when the ingredients have been pre-prepared and stored in the fridge. Enjoy for breakfast on Days 3 and 4.

NOTES

Bone broths are a wonderful gut healing food. The amino acids they contain strengthen the gut wall and help to repair any permeability issues. Having bone broth for breakfast might be a new idea, but we encourage you to embrace it. Janine enjoys bone broth every morning and she finds it very grounding. It’s become her favourite way to start the day!

INGREDIENTS

400g of chicken thighs
½ an onion, finely diced
2 cloves of garlic, finely diced
1 tablespoon of olive oil
1 cup of Chicken Bone Broth
1 ½ cups of sauerkraut (homemade or bought)
6 curly kale leaves, chopped
1 large sweet potato, peeled and chopped into chunks
1 handful of fresh spinach
1 handful Italian parsley, roughly chopped
Himalayan salt to season

2 servings

 

Suitable for:
Lunch | Dinner

METHOD

In a large lidded frypan, add olive oil and brown chicken on both sides over a medium to high heat. This should take about five minutes each side. Remove chicken and turn heat down to low. Add onion and garlic and cook for five minutes. Add Chicken Bone Broth, sauerkraut, kale and sweet potato and simmer for five minutes. Add chicken back into the pan, place lid on and simmer for a further 20 minutes.

Add in the spinach and parsley, stir, simmer for another two minutes, season and serve.

PROGRAMME NOTES

Have half for dinner tonight and place the remainder in a container for Healing Bowl Day 4 lunch. This is the last time you will need to use kale so feel free to add it as extra greens to any meal.

 

NOTES

This feels like the ultimate gut health dish to me as it combines so many key dietary elements needed for gut healing –  bone broth, fermented food (sauerkraut), resistant starch (sweet potato), greens (kale, spinach and parsley) and essential fatty acids (chicken and olive oil). 

  • May 9, 2018