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Beatitude Skincare & Wellness

Located Inside Fowler Lake Properties 

124 E. Wisconsin Ave 

Oconomowoc Wisconsin, 53066

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Gut Rest Day 5: Gut Friendly Recipes

June 18, 2019

 

BREAKFAST

 

POMEGRANATE SMOOTHIE BOWL

INGREDIENTS

  • 1 cup fresh pomegranate arils

  • 1banana

  • 1/2 cup frozen strawberries (or other berry)

  • 1/2 cup coconut (or almond) milk (adjusted to desired

    consistency)

  • 1 scoop protein powder 

  • Top with fruit, nut butter, granola or shredded coconut

  1. MIXED BERRY CHIA SEED PUDDING

    • 2 cups non-dairy milk

    • 1/2 cup chia seeds

    • 1 date (optional)

    • 1 teaspoon vanilla extract

    • 1 cup mixed berries

  2.  

    INGREDIENTS

1. Place all ingredients in blender and mix.

2.Taste and adjust to your preferred thickness.(Add ice to make it thicker or milk to make it thinner.)

3. Top with chia seeds, pomegranate arils, coconut flakes, cocoa nibs

INSTRUCTIONS

1. Mix together all ingredients in a large bowl or mason jar. If using bowl, transfer to a large container or mason jar once mixed for easy portability.

2. Store in refrigerator for at least two hours or overnight.

3. Top with additional fresh berries and coconut shavings.

4. Serve chilled.

 

LUNCH

 

TAHINI VEGGIE STIR-FRY

 

INGREDIENTS

For the stir-fry

• 2 tablespoons sesame oil
• 1/2 red onion, diced
• 1 clove garlic, minced
• 1/4 teaspoon minced fresh ginger• 4 cups chopped veggies

For the creamy tahini sauce

• 6 tablespoons water
• 3 teaspoons avocado oil
• 1 teaspoon tahini
• 1/2 cup cashews
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 teaspoon paprika
• 1/4 teaspoon red pepper flakes• 1/4 teaspoon cumin seeds
• 1/4 teaspoon fennel seeds

 

For serving

• Quinoa or rice (or your favorite grain)• Fresh cilantro
• Sriracha (optional)

 

INSTRUCTIONS

For the stir-fry

1. Heat oil over medium heat in a large skillet. Add onion, garlic, and ginger. Sauté for about 4 minutes or until onion is browning.

2. Add vegetables and sauté until everything is cooked.

For the creamy tahini sauce

1. Combine all ingredients in food processor until smooth and creamy.

For serving

1. Serve veggie stir-fry with quinoa or rice. Top with lots of fresh cilantroand the creamy tahini sauce. Drizzle with sriracha for extra spice.

2. Optional toppings: eggs, chicken, steak, fish, etc.

 

DINNER

 

IMMUNITY SOUP

 

INGREDIENTS

  • 2 tablespoons olive oil or coconut oil

  • 1 pound skinless boneless chicken

    breast, cut into 1-inch chunks (vegan option: 3 cups butternut squash, cubed)

  • 1 onion, diced

  • 1-1/2 tablespoons freshly grated ginger

  • 1-1/2 tablespoons freshly grated

    turmeric

  • 4 carrots, thinly sliced

  • 2 celery stalks, thinly sliced

  • 1–2 cloves garlic, minced

  • 1/4 cup parsley, coarsely chopped

  • 1 zucchini, diced

  • 1 yellow squash, diced

  • 4 cups chicken broth (vegan option: 4

    cups vegetable broth)

  • 1 cup filtered water

  • 2 cups spinach

  • 1–2 lemons, juiced

  • 1 teaspoon sea salt

  • Sea salt and pepper to taste (use extra

    salt if using squash)

  • Red pepper flakes to taste (optional)

INSTRUCTIONS

1. In large stockpot, heat oil. Add cubed chicken or squash as base. Add onion and sauté for 4–5 minutes.

2. Add in ginger and turmeric. Stir to coat base with spices and cook for 3–4 minutes.

3. Add carrots, celery, and garlic, then sauté for 2–3 minutes.
4. Place parsley, zucchini, and squash in pan and stir.
5. Add broth and filtered water. (Use more broth if a thinner consistency is

desired.)

6. Bring to a boil, cover, and reduce to simmer for about 30–40 minutes, until vegetables are tender.

7. Turn off heat and add spinach. Cover for a few minutes to allow spinach to wilt.

8. Squeeze lemon into soup. Season with additional salt and pepper or red pepper flakes, if desired.

 

CHICKEN KORMA WITH CAULIFLOWER RICE

 

INGREDIENTS 

For the marinade

  • 2 pounds (approximately 6–8) organic, skinless chicken thighs,chopped into bite-size pieces

  • 1cup dairy-free original creamer(or full-fat canned coconut milk)

  • 1 tablespoon lemon juice (or 1/2 lemon, squeezed)

  • 1/2 teaspoon garam masala

  • 1/2 teaspoon ground coriander

  • 1/2 teaspoon turmeric

  • 1/2 teaspoon paprika

  • 1/2 teaspoon sea salt 

  • 1/2 teaspoon ground fresh black pepper

    For the sauce

    • 4 tablespoons grass-fed ghee, divided

    • 1 large yellow onion, peeled and diced

    • 1 heaping teaspoon ginger, minced

    • 8 cloves garlic, minced

    • 1-1/2 teaspoons garam masala

    • 1-1/2 teaspoons ground coriander

    • 1 teaspoon sea salt

    • 1/2 teaspoon ground mustard seed powder

    • Fresh black pepper to taste

    • 1 red bell pepper, cored and diced

    • 15 ounces tomato sauce (no salt added)

    • 1 container (about 1-1/2 cups) dairy-free original creamer

      (or full-fat canned coconut milk)

    • 1 cup organic, grass-fed bone broth (or 1 serving bone broth collagen powder)

      For the cauliflower rice

      • 1 head organic cauliflower, stems removed and florets chopped• 2 tablespoons avocado oil or ghee
      • 4 cloves garlic, minced
      • 1 teaspoon sea salt

      • Fresh black pepper to taste
      • Toppings: fresh cilantro, coconut yogurt

INSTRUCTIONS

  1. Whisk together marinade ingredients in a large bowl, then add chicken thighs. Cover and marinate in fridge for minimum 2 hours or overnight.

  2. When chicken is done marinating, add 2 tablespoons of ghee to large stovetop pot over medium heat. Once melted, add diced onions and cook until translucent, about 10–15 minutes.

  3. Add ginger and garlic and sauté for 2 minutes.

  4. Add remaining spices and cook another 1–2 minutes, until fragrant.

  5. Stir in chicken thigh pieces and marinade and cook another 5–10 minutes on medium heat, until chicken looks cooked through.

  6. Add bell pepper, tomato sauce, dairy-free creamer (or coconut milk), and bone broth. Simmer for 30 minutes.

  7. While korma is cooking, add cauliflower florets tolarge food processor. Pulse until it resembles rice (don’t over-pulse). You can also purchase pre-riced cauliflower and skip this step.

  8. Add cauliflower rice to large stovetop pan over medium heat with avocado oil, garlic, and spices.Cook for 15–20 minutes, until cauliflower is cooked and golden brown. Set aside.

  9. Once korma has finished cooking, stir in remaining 2 tablespoons of ghee. Serve over cauliflower rice and top with fresh cilantro and coconut yogurt.

SIDES AND SNACKS

 

NO-SUGAR-ADDED GRANOLA CLUSTERS

 

INGREDIENTS

  • 2 cups rolled oats

  • 1 cup walnuts

  • 1 cup almonds, chopped

  • 3/4 cup pumpkin seeds

  • 1 cup coconut chips (or flakes),

    unsweetened

  • 1/4 cup ground flaxseeds

  • 3/4 cup applesauce

  • 1 teaspoon vanilla extract

  • 1/4 cup coconut oil, melted

  • 1 teaspoon cinnamon

  • 1/2 teaspoon salt

  • 3 egg whites

  •  

     

     

    OIL-FREE CLASSIC HUMMUS

     

    INGREDIENTS

    • 1 can chickpeas, rinsed and drained• 1/3 cup tahini
    • 1/4 cup filtered water
    • 1/2 teaspoon salt

    • 2 cloves garlic
    • Juice of half a lemon

INSTRUCTIONS

1. Preheat oven to 300°F.

2. Combine oats, walnuts, almonds, pumpkin seeds, coconut chips, andflaxseeds in a large mixing bowl.

3. In a small bowl, mix together applesauce, coconut oil, vanilla extract, salt, and cinnamon. Pour into dry ingredients and stir until evenly distributed.

4. In the same small bowl, whisk egg whites until just starting to foam. Fold egg whites into granola mixture until well coated and evenly mixed.

5. On a large baking sheet coated with cooking spray, spread granola mixture into a thin layer. Bake for 45–55 minutes, stirring halfway through. The granola should be a nice golden-brown.

6. When ready, remove granola from oven and let cool for about 15 minutes.Use a spatula to scrape granola off pan, breaking larger chunks intosmaller ones. Store in airtight container for up to two weeks.

INSTRUCTIONS

1. Place all ingredients in food processor and blend until smooth.

2. Store covered in fridge for up to a week. Enjoy with veggies and crackers, on a sandwich or burger, in a salad, or with whole grain pita.

 

 

 

Enjoy!!! Which one of these recipes are you going to 
try?

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