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INGREDIENTS

Colourful Veggie Tray Bake left-overs
½ cup of fresh spinach
¼ cup of microgreens

Serve with

Bestow Coriander Pesto
1/2 lemon, juice of (optional)

Suitable for:
Lunch | Dinner

METHOD

Reheat the veggies from dinner last night, or enjoy cold. Serve with spinach, micro greens, lemon and pesto.

 

NOTES

Did you know dried herbs have high antioxidant levels? Although they lose some vitamins and minerals in the drying process, because they are used in a more concentrated way,  it generally works out that you receive the same level of nutrients as you would from fresh herbs. They pack a surprising punch nutritionally for their small size and add great flavour.  

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

2 Sweet Potato and Broccoli Fritters
½ a cup of spinach
75g smoked salmon
1 tablespoon of sauerkraut
4-5 blanched broccoli florets
¼ cup of microgreens
¼ an avocado (optional)

TO SERVE

Bestow Coconut Dressing

Suitable for:
Lunch | Dinner

METHOD

Place all elements in a bowl and enjoy.

NOTES

Making bowls of food using up leftovers is a wonderful way to eat. Not only is it quick and easy but the colours are great and makes for not only a tasty but also visually pleasing meal – we guarantee you will be thinking of it all morning until lunchtime comes! 

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

Leftover One Dish Chicken Sauerkraut from Day 3 dinner.
1/2 cup of fresh spinach
1/4 avocado (optional)

TO SERVE

1 tablespoon parsley

Suitable for:
Lunch | Dinner

METHOD

Reheat the leftover One Dish Chicken Sauerkraut from dinner last night, add the greens and serve with Bestow Herb Dressing.

 

NOTES

Could this be the ultimate gut health dish?  It combines all the key components needed to heal the gut: bone broth, fermented food (sauerkraut), resistant starch (sweet potato), greens (kale and parsley) and essential fatty acids (chicken and olive oil). Of course the fact that it only uses one pan is a bonus, no nagging at someone else to do all the dishes or spending lots of time doing them yourself!

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

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

1 large sweet potato or 2 medium
2 teaspoons of olive oil
1 x 95 gram can of salmon, drained, bone in
½ cup of spinach, roughly chopped
1 tablespoon of Italian parsley, roughly chopped
2 spring onions, finely chopped
½ a tablespoon of coconut aminos
½ teaspoon of turmeric (optional)
Himalayan salt to season

TO SERVE

Bestow Herb Dressing

2 servings

Suitable for:
Lunch | Dinner

METHOD

Preheat oven to 200 degrees celsius. Put the whole sweet potato on a baking tray lined with baking paper. Prick sweet potato with a fork several times and drizzle with one teaspoon of olive oil. Place in the oven and roast for 40 minutes – to check if it is cooked prick with a fork to see if it is soft inside.

Once cooked, remove from oven and cool slightly so it can be handled. Cut in half and scoop out ¾ of the flesh leaving a thin layer around the outside. Place scooped sweet potato in a bowl and mash with a fork. Add salmon and mash again to mix. Mix in spinach, parsley, half the spring onions, coconut aminos, turmeric (optional) and combine. Spoon it back into your sweet potato halves. Drizzle with one teaspoon olive oil.

Place back on tray and into the oven to cook for 15 minutes. Remove from the oven and place one half on a plate.  Sprinkle remaining spring onions over the top and drizzle with Bestow Herb Dressing.

PROGRAMME NOTES

Bake and extra sweet potato to use in your Gut Healing Brekkie on Days 3 & 4.

Serve with a handful of spinach and blanched broccoli. Place remaining stuffed sweet potato half into a container in the fridge for Healing Bowl Day Three lunch and remember to keep aside a small jar of dressing.

 

NOTES

Sweet potato is an amazing vegetable when it comes to supporting gut healing, as it is high in resistant starch. This contribute to a healthy gut in many ways, primarily through feeding the good bacteria. Sweet potato also helps to maintain healthy gut  function, promotes vitamin production, improves immune function and enhances the breakdown and elimination of toxins. 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.

  • May 29, 2018

INGREDIENTS

Leftover Turmeric Cauliflower Rice
1 tablespoon of sauerkraut
½ cup of cooked chicken, shredded
½ cup of fresh spinach
¼ cup of microgreens

TO SERVE

Bestow Coriander Pesto

Suitable for:
Lunch | Dinner

METHOD

Arrange the ingredients in a beautiful bowl, Serve with a dollop of Bestow Coriander Pesto.

NOTES

Silverbeet or swiss chard is a great alternative to bread based wraps. They provide you with dietary fibre needed for a healthy bowel. Dark, green leafy vegetables help to restore gut health and are the perfect accompaniment for many meals.

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!

  • May 28, 2018

INGREDIENTS

1 iceberg lettuce leaf
2 Chicken Meatballs (cooked)
½ an avocado, sliced (optional)
½ a carrot, julienned
1 spring onion, finely sliced
1 tablespoon of fresh coriander, chopped

TO SERVE

Dollop of Bestow Beetroot Whip

1 serving

Suitable for:
Lunch | Dinner

METHOD

Place lettuce leaf on a plate and fill with all the other ingredients.  Alternatively, finely chop the lettuce and serve as an element in a bowl along with the other ingredients. Add a dollop of Bestow Beetroot Whip to serve.

NOTES

Iceburg lettuce is deliciously crunchy and the big leaves make for a great base to a lunch bowl. They are very versatile and can be used as a wrap, cup or shredded as a Healing Bowl element.  This meal is fresh, tasty and looks amazing!

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!

  • May 27, 2018

INGREDIENTS

2 cups of Chicken Bone Broth
3 Chicken Meatballs
½ cup of fresh spinach leaves
1 cup of root vegetables, cooked (such as carrot, sweet potato and pumpkin)

To Serve
1 tablespoon of coriander, chopped
1 small carrot, julienned
1 spring onion, chopped
1 lime cheek or lime wedge

1 serving

Suitable for:
Lunch | Dinner

METHOD

Place broth in a saucepan on medium high, bring to boil and then turn down to low and simmer. Add Chicken Meatballs, spinach and pre-cooked root vegetables. Serve with coriander, carrot and spring onions. Squeeze lime cheek in just before eating.

PROGRAMME NOTES

You will not need the lime for any further recipes so feel free to use the remainder as an accompaniment to any other meal or squeeze the juice to flavour your drinking water.

NOTES

Broth based soups are a very grounding way to eat. By including a good quality protein source and of course, root veggies and greens, your body is provided with a good balance of fat, protein, carbohydrates and vegetables, all of which promote gut health. 

  • May 27, 2018

INGREDIENTS

½ an onion, peeled and roughly chopped
2 garlic cloves, peeled and roughly chopped
1 cm of fresh ginger, peeled and roughly chopped
400g free range chicken breast, roughly chopped
1 tablespoon of coconut aminos
1 small handful of fresh coriander
Himalayan salt to season
1 tablespoon of olive oil

Makes 9-10 meatballs

Suitable for:
Lunch | Dinner

METHOD

Put onion, garlic and ginger to a food processor and pulse a few times. Add chicken breast, coconut aminos, coriander and salt. Process until well combined. If necessary, stop and scrape down the sides as you go.

Wet your hands and roll the mixture into 9-10 meatballs, a little smaller than a golf ball in size. Place meatballs into a frypan with the olive oil and cook on medium high for 15-20 minutes, rotating frequently until cooked through and golden brown. Alternatively bake them in the oven at 200 degrees celsius for 15-20 minutes.

PROGRAMME NOTES

Three meatballs will be used for dinner on Day 5. Put two cooked meatballs in the fridge for the Healing Bowl Day 6 lunch and freeze the remaining cooked meatballs for use after the programme.

NOTES

Meatballs were one of my  favourite meals as a child and its great to have a gut-friendly recipe to use. Store-bought meatballs are often high in sodium, sugar and other additives which can contribute to gut health issues. When making your own you avoid all of those health-depleting ingredients. They are so easy to make and so tasty. Enjoy!


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.

  • May 27, 2018

INGREDIENTS

¼ of a pumpkin, cut into large segments, skin on
2 carrots, peeled and halved lengthways
1 sweet potato, peeled and halved lengthways
2 tablespoons of olive oil
½ an onion, finely chopped
1 garlic clove, grated
2 cm of fresh ginger, grated
2 cups of Chicken Bone Broth
1 cup of coconut milk (without thickeners or preservatives)
Himalayan salt to taste

To Garnish
Small handful of parsely, roughly chopped

2 servings

Suitable for:
Lunch | Dinner

METHOD

Pre-heat oven to 200 degrees celsius and line a tray with baking paper.

Coat pumpkin, carrot and sweet potato in oil, spread out on tray and roast for 30 minutes until golden brown. Remove from the oven and set aside too cool. When cool enough to handle, remove the skin from the pumpkin.

Add onion to frypan with one tablespoon of olive oil and cook over a low heat until translucent. Add garlic and ginger and gently fry for another two minutes. Add Chicken Bone Broth and bring to the boil. Turn down to a simmer and add the roasted veggies, mashing them gently. Add the coconut milk, simmer for 10 minutes and then turn off heat.

Once cooled, add to a food processor or blender (we use a stick blender) and mix until smooth. Alternatively, you could just mash it. Add water if you need to thin the soup.

PROGRAMME NOTES

Divide into two portions. Reserve one portion in the fridge for lunch on Day 1 and freeze the second portion for dinner on Day 4.

NOTES

Roasting the vegetables draws out the natural sweetness of the root vegetables and gives this soup richer flavour. Coconut milk contains anti-microbial lipids, which helps to prevent an overgrowth of harmful microbes in the gut. It also contains caprilic acid, which helps to maintain a healthy gut flora. 

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!

  • May 14, 2018