Dr. Cher | GI Surgeon (@dr.doodoolicious)

NO KNEAD GLUTEN FREE LENTIL BREAD ROLLS These easy vegan, coeliac friendly/gluten free lentil bread rolls are good for your gut and waistline (low calorie). And no grains, flour, sugar or yeast is used Nutritional value per roll (w/o toppings): 14.5/13.4 g dietary fiber, 14.8/12.8 g protein, 200 g legumes Prep: < 10 min Soaking time: > 2 h Oven time: 25 min Yields: 4 rolls   Ingredients: •200 g (1 cup) dry red lentils, rinsed •20 g (¼ cup) whole psyllium husk (not powder) •60 ml (¼ cup) water •1½ tbsp olive oil •½ tsp baking soda •½ tsp salt •½ tbsp lemon juice or apple cider vinegar   Toppings (optional but highly recommended): 3 tbsp mixed seeds e.g. pepitas (pumpkin seeds) + sunflower seeds + crushed linseeds   Method: -Soak the red lentils in plenty of warm water for at least 2 h or overnight, then drain it -Preheat the oven to 350°F/180°C. Line a baking tray with parchment paper or a silicon mat -Add lentils together with all the ingredients (except the toppings) to a food processor but add the lemon juice/vinegar last (preferably on top of the soda) because the reaction between the acid and the baking soda is immediate (bubbles) and we do not want it to lose that momentum. Immediately start processing until a dough forms. Don’t let the dough rest, quickly shape the bread rolls by hand (wet your hands a bit), roll the top in the seed-mixture and place it on the baking tray. Bake for 25 min until golden brown and crispy. Remove from oven and transfer to a cooling rack to cool for at least 15 min before slicing it   Tip: the bread rolls are best eaten fresh, but can be stored in an airtight container at room temp up to 2 days and in the freezer up to 2 months   #glutenfreebreadrolls #lentilbread #redlentil #lentilrecipe #psylliumhusk #breadrolls #breadrollrecipe #dinnerrolls #nokneadbread #noknead #rolls #bunrecipes #glutenfree #homemadebreadrolls #sandwichrolls #glutenfreebaking #celiacfriendly #coeliacfriendly #coeliac #celiac #veganbread #noyeastbread #lowcaloriebread #highproteinbread #guthealthyrecipes #guthealthrecipes

Replying to @megm280 MANGO COCONUT CHIA PUDDING FIESTA. Your delicious new hack to prevent constipation and bloating. Ep 1 of the Spruced-Up Chia Pudding Series I developed this recipe almost 2 decades ago for myself and my patients. And I haven’t met anyone who doesn’t like it. It’s delicious, nutritious, fun to eat, diet proof and you can swap the fruit with any other fiber-rich fruit you like. It’s an amazing way to wake up your bowels and start your day in a good way! Nutritional value: 17.2 g dietary fiber, 20.1 g protein, 150 g fruit Prep: <10 min fridge time: >30 min Serves: 1   Ingredients: Chia pudding •150 ml (PB) milk. I use coconut milk because I like the creaminess •3 tbsp chia seed •½ tsp vanilla essence (optional, for some sweetness)   Mango yogurt •100 g low-fat Greek/Turkish (PB) yogurt •¼ mango, peeled and cubed •1 tbsp grated coconut (optional)   Mango Tartare •¼ mango, peeled and diced into small cubes •2-3 mint leaves, finely chopped •sweetener, to taste. I used ginger syrup, but honey is also good •fresh lime juice, to taste   Method: -Pudding: place all ingredients in a sealable container, stir first, then seal it and shake vigorously for 3-4 min to prevent lumps and to get a pudding consistency. Keep in the fridge for at least 30 min, max 1 week -Yogurt: blend mango, yogurt & grated coconut with an (immersion) blender until well combined. Taste and add sweetener if necessary. Store in the fridge up to 5 days -Tartare: mix all ingredients. Taste and adjust to your liking. Store in the fridge up to 4 days -The next morning, fill your serving jar with pudding, yogurt & tartare. And if you want something for crunch and enjoy!   Tip: Make 4 portions to meal prep   #mangochiapudding #coconutchiapudding #chiapudding #chiapuddingrecipes #chiaseedpudding #chiaseeds #antiinflammatoryfood #flattummy #constipationhack #digestiontips #bloatingremedy #mealprep #EasyRecipe #healthybreakfastidea #highproteinbreakfast #weightlossrecipe #guthealthrecipes #mangorecipes

FLUFFY PROTEIN & FIBER RICH BLUEBERRY PANCAKES, NO PROTEIN POWDER, NO BANANA These pancakes are soooo good and tick all the boxes: easy to make, very healthy, good for your digestive system and happen to be gluten free too. They’re also perfect if you are on a weight loss journey or as a post-work out meal because every serving packs 43 g protein. In other words good for everyone Nutritional value: 14.6 g dietary fiber, 43.2 g protein, 50 g fruit Prep: < 5 min Cook time: 6 min Yields: 4 pancakes (1 p) Ingredients: ·200 g cottage cheese ·75 g oat flour ·1 tbsp chia seeds ·1 tsp baking powder ·1 egg ·1 tbsp vanilla extract ·pinch of salt ·50 g blueberries   Method: -Mix cottage cheese, chia seeds, egg, salt and vanilla with a hand blender/in a blender until smooth. Now add the baking powder and flour and blend until combined -Heat a bit of neutral oil in a large nonstick pan over medium heat until hot. Spoon about ¼ cup/3-4 tbsp batter per pancake into the pan, sprinkle the blueberries on top, cover, push it a bit down and cook until the edges are set and the bottom golden brown, about 3 min, gently flip them and cook for another 3 min until pancakes are cooks through and both sides are golden brown -Serve as is, or with some fresh blueberries or jam, maple syrup and/or icing sugar #cottagecheesepancakes #cottagecheese #healthyproteinpancakes #pancakes #proteinpancakes #fluffypancakes #protein #pancakerecipe #proteinpancakerecipe #EasyRecipe #cottagecheeserecipe #highproteinmeals #lowcaloriehighprotein #lowcalorierecipe #glutenfreepancakes #oatpancakes #chiapancakes #noproteinpowder #blueberrypancakes #highproteinbreakfast

10 Easy Summer Recipes to Make While Indian Summer lasts ☀️ Fall has officially started, but Indian summer is still hanging on, so here are 10 easy recipes still worth squeezing in while it lasts. Think giant spring roll burritos, crispy smashed gnocchi salad, sardine toast, green grape jasmine iced tea, tomato kimchi and more. Every one of these supports your gut health and microbiome diversity, because that’s how I actually eat. Want the recipe for one or all of these? Tell me which ones below and I’ll tag you in the post with the full recipes. #SummerRecipes #guthealthyrecipes #microbiome #easyhealthyrecipes

5-minute sweet & savory plum toast: high-protein, high-fiber, and gut-healthy   Juicy plums, creamy cottage cheese, crunchy pistachios, hemp seeds, and a drizzle of honey on crisp sourdough make this sweet and savory plum toast anything but ordinary, maybe even gourmet. It’s an easy, high-protein, high-fiber meal with prebiotics, polyphenols, healthy fats, and 7¾ plant points to support gut health and microbiome diversity. Breakfast, brunch, lunch, or a snack, it works every time   Nutritional value (pp): 18.6 g dietary fiber, 23.6 g protein, 160 g fruit, 7¾ plant points Prep: 5 min Yields: 2 toasts (serves 1 as a meal or 2 as a snack)   Ingredients: •2 large slices of whole wheat rye sourdough •⅜ cup/6 tbsp/96 g cottage cheese, or a little more for very large slices. Sub with labneh or ricotta •3 mixed plums, cut into wedges (about 5.7 oz/160 g pitted weight) •pinch of sea salt, freshly ground black pepper, and chili flakes, more to taste •1½ tsp pistachios, roughly chopped. Sub with almonds, hazelnuts, or macadamia nuts •½ tsp finely sliced fresh mint •½ tsp hemp seeds •1½ tsp honey   Method: Toast the bread slices until crisp and golden. Spread the cottage cheese evenly over each slice, then arrange the plum wedges on top. Season with salt, black pepper, and chili. Scatter over the pistachios, mint, and hemp seeds, and finish with a drizzle of honey. Serve immediately   Tips: • Low-Histamine Option: Plums are low in histamine, but they act as histamine liberators. If plums trigger you, this recipe is not for you. If they don’t, use a fiber-rich low-histamine gluten-free bread and make sure to use fresh cottage cheese or fresh ricotta. Only use pistachios or macadamias • Low-FODMAP Option: Swap plums for blueberries, use a fiber-rich low-FODMAP gluten-free bread, and lactose-free cottage cheese • Gluten-Free Option: Use a fiber-rich certified gluten-free bread •Lactose-Free/Dairy-Free/Vegan Options: Use a lactose-free or a plant-based cheese alternative, and sub honey with a vegan liquid sweetener.   #plums #cottagecheesetoast #highprotein #fiberrich #guthealth

Leaky gut is one of the most searched gut-health terms online, but is it even real? Yes. However, “leaky gut syndrome” is just a wellness hype and has unfortunately become a catch-all explanation online for bloating, fatigue, brain fog, anxiety, and other symptoms. This evidence-based Medical Monday guide, created by a GI surgeon, explains the difference between normal and abnormal intestinal permeability, which conditions and everyday factors can affect the gut lining, how to diagnose and heal it, and what genuinely supports digestion and gut barrier health. Read and share this post before buying a zonulin test, a gut-repair supplement stack, or starting an unnecessarily restrictive diet. #leakygut #guttok #intestinalpermeability #evidencebasedmedicine #medicalmonday

Kurdish Supermarket Haul: London Picnic Edition Here’s everything we picked up at Ranya Food Center, a Kurdish supermarket, for our park picnic in London. We grabbed whole wheat and warm garlic nan (Kurdish flatbread) fresh from the tanur oven, Kurdish cultured cottage cheese, mixed olives, round tirozî (cucumber-melon, also called Adjur, Gundor or Kalek), long tirozî (snake melon, also called Tirozî dirêj, Tirozî marî or Katiu), and ripe green figs (hejîr). Simple, fresh, and perfect for a hot summer day. Have you tried any of these Kurdish foods before? #kurdishfood #picnicfood #londoneats #picnicfoodideas #girlsweekend

The easiest way to use up your last tomatoes? Tomato kimchi 🍅   Before tomato season ends, you have to try this easy, non-fermented tomato kimchi! It’s juicy, crunchy, spicy-sweet, and ready in 15 min. I added onion, carrot, and scallion for more plant variety. This seriously delicious Korean side dish (banchan) is low-cal and packed with prebiotics, antioxidants, and polyphenols to support your gut microbiome. Serve it slightly chilled with rice, eggs, or anything grilled, or enjoy it on its own. Drop a 🍅 if you're giving this a go   Nutritional value (pp as a side): 4 g dietary fiber, 3.3 g protein, 205 g veggies, 7¼ plant points Prep: <15 min Serves: 1-2 (as a light meal or side dish)   Ingredients: •12.4 oz/350 g ripe tomatoes, cut into wedges; or mini grape/cherry tomatoes, halved lengthwise. I used a mix of tomatoes for more plant diversity •⅛ yellow onion, thinly sliced •1 scallion, sliced on a bias, or use 1 tbsp finely sliced chives •½ oz/15 g carrot, julienned (cut into thin matchsticks)   Kimchi Paste •1 tbsp gochugaru (Korean red pepper flakes) •1 garlic clove, finely grated or minced •1 tbsp fish sauce •1 tbsp honey. Sub with another liquid sweetener or sugar •1 tsp toasted sesame seeds   Method: -Mix the kimchi paste ingredients in a large bowl until well combined. Add the onions and carrot and gently massage for 30 sec. Then add the tomatoes and scallions (or chives), and gently toss until evenly coated. Taste and adjust the seasoning, maybe even add a small pinch of salt if necessary. Serve slightly chilled or at room temp. Sprinkle with extra sesame seeds (optional). Enjoy the tomato kimchi on its own as a light meal or as a side dish (banchan) alongside your favorite protein   Tips: • Storage: Tomato kimchi can be kept in the fridge in an airtight container for up to 5 days. The tomatoes will gradually soften and release their flavorful juices • Vegetarian or Vegan Option: Replace the fish sauce with vegan fish sauce or (gluten-free or regular) soy sauce. Sub the honey with vegan sugar or vegan sweetener • Gluten-Free Option: Use certified gluten-free gochugaru and fish sauce/soy sauce as needed, and check labels for cross-contamination if necessary • Low-FODMAP & Low-Histamine: Unfortunately, this recipe is not compatible with either low-FODMAP or low-Histamine diet.   #tomato #kimchi #koreanfood #banchan #guthealthyrecipes

Most people think antioxidants just fight free radicals to combat aging. But what they do in your gut is much more interesting. This Medical Monday unpacks why your gut makes free radicals on purpose, how gut bacteria transform plant compounds, why the same walnut may not work the same way for everyone, why food behaves differently from a capsule, and what to eat for gut barrier health. #guthealth #antioxidants #gutmicrobiome #polyphenols #guttok

When three diaspora Kurdish MDs (Serwet, @mayrekaya, and me) meet up in London for a girls trip, there’s only one logical and non-negotiable thing to do: eat our way through as much Kurdish food as London has to offer.   We set out to taste dishes from all 4 regions: Bashur (Southern Kurdistan), Bakur (Northern Kurdistan), Rojava (Western Kurdistan), and Rojhilat (Eastern Kurdistan). We didn’t manage to find Rojava this time (any tips are welcome for the next trip!), but the food, hospitality, and heritage we found in London were unreal:   1. The only right way to start a Kurdish meal: Tirshyat also known as turshi (= purple pickled veggies). Tangy, crunchy, and packed with polyphenols 2. A Kurdish breakfast and brunch spread at Nandine on Vestry Rd (@Nandine ). My absolute favorite meal of the entire weekend. Nothing beats a Kurdish breakfast 3. When meeting your food hero exceeds every expectation 🥹! Thank you so much Chef Pary Baban, owner of Nandine, for your warm hospitality and time 4. Kurdish Baklawa does things differently: crispy, flavorful, and NOT drenched in syrup 5. Food is only part of the story. A display of traditional Kurdish clothing, mittens (lepik/lepk/destkêş), shoes (klash), jars filled with legumes, tea kettle (çaydank), and vases at Nandine. Every piece tells a story 6. Deq. An ancient Kurdish hand-poked tattooing tradition for and by women. These symbols once served (and still do) as tribal & family identity, protection, healing, fertility, beauty etc. Each mark has a meaning. 7. Endless mastaw on tap! Also called dew, daw or do. In Kurdish culture, hospitality is sacred, and offering guests dairy is a sign of deep respect. That’s why this savory ice-cold yogurt drink is a culinary staple 8. Mastaw is served in traditional hammered copper mugs (Maşrapa). Ice-cold, refreshing, and rich in probiotics 9. Tapestry from Rojhilat (Eastern Kurdistan). Every region has distinct colors, patterns, and weaving techniques 10. Lunch at📍Yada’s Green Kitchen. Mostly vegetarian, vibrant, slightly tangy, and so satisfying 11. The best Kurdish pistachio “hummus” I’ve ever had, except it’s NOT hummus because there are no chickpeas in sight! It’s made with pistachio and yellow split peas or yellow lentils. Delicious, but not hummus. 😅 At Yada’s 12. Demolishing Kurdish rice kubba (rice dumplings). Pure comfort food, though nobody beats late Mimi Fawzia’s 13. This chalkboard at📍HANAR. “Kurdish Cuisine.” As a diaspora Kurd, seeing this in London hit different. Intensely satisfying 14. My partners in crime @kurdish_culinary_heritage and @Mayre Kaya sipping on Kurdish pomegranate (=hanar) mocktails at HANAR. Cheers to sisterhood and shared roots 15. Vegetarian & Meat Mezze platters at HANAR. A little bit of everything, just missed fish 16. HANAR’s gorgeous terrace. The dreamiest spot for a long, slow Kurdish dinner 17. Kubba Mosul: Kurdish bulghur dumplings. Brought back lots of memories. (Secretly wanted some HP sauce 🤪) 18. Dandok doyna at Nandine Church St: fermented yogurt with cracked wheat. Never had it, LOVED it. Sounds unusual, tastes incredible 19. Fresh nan/nân (Kurdish for bread/flatbread) from the tanur oven at📍Ranya Food Center. Pure food for the soul. Nothing beats warm bread straight from the oven 20. Our Kurdish supermarket haul for a picnic at one of London’s parks. Full haul breakdown next week (video)   As a GI surgeon, I usually talk about gut health and food for your microbiome. But this weekend was about food being part of our identity, history, connection, and home wherever we land. We celebrated our roots and sisterhood.   Stay tuned for next week's Kurdish supermarket picnic haul video!   Which Kurdish restaurant are you running to first? Tell me below   #kurdishfood #londonfood #kurdistan #foodtour #londonrestaurants

Stop eating “frog-eggs like” chia seeds: Try Ferrero Rocher Blended Chia Pudding If the texture of chia seeds or the fear of them getting stuck stops you from eating them, blending is a game changer. This Ferrero Rocher Blended Chia Pudding (Ep 18) tastes like dessert, but it is a high-protein, fiber-rich breakfast loaded with polyphenols and omega-3s to support gut health and keep things moving.🍫 But if your gut isn't used to high fiber, start small (see tips section). Want more chia seed pudding inspo? Go check out the rest of my Spruced-Up Chia Pudding Series and tell me which one you’d try first   Nutritional value: 22.4 g dietary fiber, 38.9 g protein, 3¼ plant points Prep: < 10 min fridge time: > 2 h Serves: 1 (4) The amount between () is for meal prepping 4 portions   Ingredients: Blended Chia Pudding •¾ cup/190 g (3 cups/760 g) low-fat Greek yogurt or Skyr •¼ cup/60 ml (1 cup/240 ml) low-fat milk •3 (12) tbsp chia seeds •2 (8) tbsp good quality unsweetened Dutch cocoa or raw cacao powder •2 tbsp/30 ml (½ cup/8 tbsp/120 ml) hot water (not boiling) •1 tbsp + ½ tsp/17.5 ml (4 tbsp + 2 tsp/70 ml) liquid sweetener of choice. I used maple syrup •½ (2) tsp vanilla extract •mini pinch of salt •1½ (6) tbsp finely chopped toasted hazelnuts   Garnish •1½ tsp (2 tbsp) chopped toasted hazelnuts •1 oz/30 g (4 oz/120 g) dark chocolate (at least 70%) •1 (4) tsp olive oil (optional but enhances the chocolate flavor and gives a thinner, snappier shell)   Method: -Bloom the cocoa powder: Mix cocoa powder with hot water until dissolved. This step activates the aromatic compounds, reducing bitterness, and intensifying the chocolate flavor. Optional step but highly recommended -Blended Chia Pudding: Add chia seeds to the blender first, followed by milk, yogurt, and the rest of the ingredients, except the hazelnuts. Let it soak for 5 min, then blend for at least 2 min until completely smooth, scraping down the sides as needed. Transfer to airtight serving container(s), stir in hazelnuts, and refrigerate for at least 2 h preferably overnight -Ferrero Rocher Shell: Melt the chocolate using your preferred method (microwave or double boiler). Once melted, stir in the oil until combined. Pour evenly over the chia seed pudding and sprinkle hazelnuts on top. Let it set in the fridge for 10–15 min or in the freezer for a quick set. This step can be done 30 min after blending or at least 15 min before serving -To Serve: Top with berries for extra fiber and polyphenols, if desired. Serve immediately, or cover and refrigerate until ready to eat. Enjoy as a high-protein, fiber-rich breakfast, or post-workout meal for one, or as a snack dessert for two!   Tips: • Bloating Tips for Fiber Newbies: If your gut isn't used to this much fiber, start with ½ a portion and increase gradually. Most importantly drink plenty of water to avoid paradoxical bloating and constipation! • Make-Ahead and Storage: Can be stored in the fridge in an airtight container for up to 5-7 days • Extra Protein Boost: Add 2 tbsp hemp seeds to the blender for a subtle nutty flavor and an extra 6.4 g of complete protein per serving. No protein powder needed! • For Lactose-Free/Dairy-Free/Vegan Options: Use a high-protein lactose-free or plant-based milk and yogurts with live and active cultures like coconut kefir yogurt/milk, cashew yogurt, coconut yogurt etc. or pea/soy/hemp milk • For Low-FODMAP Options: Use a high-protein lactose-free or plant-based milk and yogurts with live and active cultures like coconut kefir yogurt/milk, coconut yogurt etc. or almond, macadamia, or hemp milk. Limit chia seeds to 2 tbsp per serving. Reduce the cocoa/cacao powder to 1 tbsp and do not add more dark chocolate. If you are worried about FODMAP stacking, omit the cocoa/cacao powder altogether • Low-Histamine Note: This chia pudding recipe is not suitable for a low-histamine diet   #ferrerorocher #chocolatechiapudding #blendedchiapudding #highproteinbreakfast #guthealthrecipes

Your gut does something remarkable with green tea, and most people have never heard about it. This Medical Monday gut health educational carousel explains the bioavailability problem of tea catechins (a type of polyphenol), especially EGCG, why your microbiome is such an important part of the story (the prebiotic-like effect), what the research shows, how much to drink, brewing tips, and important safety considerations for EGCG supplements, iron, and other medications #greentea #matcha #guthealth #prebiotics #medicalmonday

The easiest way to make watercress exciting: Kurdish Smoked Salmon Watercress Salad I completely forgot about Kurdish watercress salad until I had it again at @Nandineuk in London and remembered just how good it is. This is how I grew up eating it, with added smoked salmon. The peppery watercress might be the star, but the bright sumac-pomegranate molasses dressing walks away with all the credit. While the flavor combo is truly a must-try, the gut health benefits, from fiber, protein, antioxidants, polyphenols, healthy fats, and prebiotics, make it even more worthwhile, and it only takes 10 min to make. Try it this week, and tag someone who needs more Not-So-Boring Salads in their life   Nutritional value (pp as a main): 9.3 g dietary fiber, 21.1 g protein, 208 g veggies/fruit, 8¼ plant points Prep: <10 min Rest time: 10 min Serves: 2-4 (main-side)   Ingredients: •3.5 oz/100 g watercress, washed and thick, woody stems trimmed •½ pointed pepper, thinly sliced (about 2.3 oz/65 g) •¼ red onion (about 2 oz/60 g) thinly sliced •1 small ripe avocado (about 4.6 oz/130g) •2 tsp of each finely chopped: fresh flatleaf parsley, dill, mint, and scallion greens •5 tbsp/55 g pomegranate seeds/arils •1 oz/30 g walnuts, roughly chopped •4.6 oz/130 g cold or warm smoked salmon   Dressing: •1½ tsp pomegranate molasses •2 tsp fresh lemon juice •1½ tsp extra virgin olive oil •1 tsp honey. If you can get your hands on Kurdish honey even better, as it has a distinctive aromatic wild flowers-herby flavor •¾ tsp sumac •¼ tsp sea salt and ⅛ tsp freshly ground black pepper   Method: -Start with the dressing: Mix everything in a medium bowl until combined. Taste and adjust seasoning to your liking. It should taste slightly sharper and zestier than you would prefer. Then add the red onion and massage it for 30 sec into the dressing and set aside for 10 min -Meanwhile prep the rest of the ingredients. After 10 min add the watercress and toss it with the onion-dressing for 15 sec. Taste and adjust seasoning if necessary. Now add the pointed pepper, most of the herbs, pomegranate seeds, and walnuts. Dress salad with avocado and smoked salmon, and garnish with the remaining herbs, pomegranate seeds and walnuts. Enjoy!   Tips: • Storage: -Dressed salad: Best eaten within 2 hours, otherwise it will become slimy and soggy -Undressed salad (everything except the onion-dressing and avocado): Can be kept in the fridge in an airtight container with a paper towel for up to 2 days. Store the avocado separately, lightly sprinkled with lemon juice and covered with plastic wrap direct against the surface, in an airtight container in the fridge. Add just before serving -Onion dressing: Can be stored in the fridge in an airtight container for up to 3-4 days, without the onion 1-2 weeks • Vegetarian/Vegan Option: the authentic Kurdish water cress salad is vegetarian, so just omit the salmon, or use a plant-based protein source if you want. Swap honey with a sweetener of choice • Low-FODMAP Option: Do not add more pomegranate seeds and don’t use more than 1 tbsp pomegranate molasses per person. Limit red onion to max 10 g per person or swap it with 2 tbsp sliced scallion greens. Limit avocado to 30 g per person and 1 tsp of honey per person. As with any low-FODMAP meal containing several ingredients, be mindful of FODMAP stacking, especially if you are sensitive to multiple FODMAPs • Low-Histamine Option: Use freshly cooked salmon filet, fresh pomegranate seeds, and pure pomegranate molasses. Omit avocado, or for a more authentic Kurdish watercress salad, swap it with 1-2 thinly sliced radishes. Use white distilled vinegar instead of lemon juice • Nut-Free Option: Swap walnuts for 15 g pumpkin seeds   #watercress #saladrecipe #smokedsalmon #kurdishfood #guthealthrecipes

The 5-minute orchard mocktail that supports gut health and sleep 🍒 This Cherry-Apple-Pear Orchard Mocktail layers crisp seasonal fruit with fizzy kombucha. Polyphenols from the fruit support microbiome diversity, kombucha adds probiotics for gut health, lime vitamin C for immunity, and tart cherries’ natural melatonin supports sleep. This delicious nonalcoholic drink is bright, refreshing and ready in just 5 minutes. Perfect for those lingering warm days between summer and fall.   Prep: 5 min Serves: 4   Ingredients: ·1 cup/240 ml unsweetened (tart) cherry juice, preferably fresh-pressed ·½ cup/120 ml unsweetened apple juice, preferably fresh-pressed ·¼ cup/60 ml pear puree (about ½-1 fresh pear) ·¼ cup/60 ml zero-alcohol ginger or apple kombucha. Ensure it’s gluten-free, if needed ·¼ cup/60 ml fresh lime juice (about 2 limes) ·1 cup/240 ml sparkling water (or zero-sugar zero-alcohol ginger beer for a spicy twist) ·Ice cubes ·optional: 1-2 tbsp/15-30 ml liquid sweetener (like honey, maple syrup, or simple syrup) ·Garnishes: fresh pear or apple slices or cherries   Method: -Prepare the pear puree: Peel and core a ripe pear. Blend with a splash of water until smooth. Strain if you prefer a smoother texture. Measure out ¼ cup/60 ml -Make the base: In a large pitcher, combine the cherry juice, apple juice, lime juice, and pear puree. Stir until well combined. Cover and chill in the fridge until ready to serve -Assemble and serve: Just before serving, gently stir in the kombucha and sparkling water (or ginger beer) to preserve carbonation. Taste and adjust sweetness with 1-2 tbsp/15-30 ml liquid sweetener if needed. Fill glasses with ice, pour the mocktail on top, and garnish with fresh pear or apple slices or cherries. Enjoy!   Tips: · Make-ahead: -The base can be prepared up to 24 hours in advance and stored in the fridge -Add the kombucha and sparkling water (or ginger beer) just before serving to keep the drink fizzy and refreshing -Prep the garnishes ahead of time and store them in airtight containers in the fridge for up to 24 h · Low-Histamine Option: 100% tart cherry juice, 100% apple juice, and pears are generally well tolerated, but ensure they are as fresh as possible. However, individual tolerances do vary. Replace kombucha with freshly brewed, chilled ginger tea. Swap lime juice with extra tart cherry juice or a tiny pinch of citric acid powder dissolved in 2 tbsp of water · Low-FODMAP Note: This Mocktail is unfortunately not suitable on a low-FODMAP diet   #mocktailrecipe #nonalcoholicdrink #functionalmedicine #falldrinks #guthealth

Is green tea secretly a prebiotic? Most people drink green tea for its antioxidants and energy boost. But the biggest health benefits happen in your gut microbiome. Full breakdown next Medical Monday. Drop a 🍵 if you drink it daily #guthealth #greentea #microbiome #prebiotics #medicalmonday

What if Mexican street corn became a healthy pasta salad? This salad started as a love letter to Mexican street corn. It ended up as one of my favorite summer recipes for gut health. It’s fiber-rich, high-protein, and cooling the pasta creates resistant starch to feed good gut bacteria too. Charred corn, creamy lime dressing, smoky spices, black beans, crisp bell pepper, tender chicken, and plenty of cheese make this esquites-inspired pasta salad seriously satisfying, while supporting your microbiome too. Easy, creamy, charred, and healthy. Make it and tell me your favorite add-ins!   Nutritional value (pp): 13.8 g dietary fiber, 46.7 g protein, 230 g veggies, 7½ plant points Prep: <15 min Cook Time: < 15 min Serves: 4-6 (main-side)   Ingredients: •8 oz/230 g fun-shaped dry whole wheat pasta •10.6 oz/300 g cooked chicken breast, chopped in bite-sized cubes (leftover roasted, rotisserie, or plain pre-cooked chicken all work well) •1 red bell pepper, diced small •7 oz/200 g black beans, rinsed and drained •4 ears fresh corn kernels, cut off the cob (about 3-3⅓ cups/450-500 g). Sub with 3 cups/450 g frozen thawed and patted dry) or canned corn (well drained and patted dry) •1 tbsp/15 ml extra-virgin oil or softened unsalted butter •1 jalapeño pepper, seeded and finely chopped. For more heat sub with serrano pepper •⅓ cup/30 g finely sliced scallions, green parts only •3 tbsp/5 g finely chopped fresh cilantro leaves •3 tbsp/45 ml mayonnaise •5 tbsp/80 g low-fat Greek yogurt •2 tbsp (about 1 large lime) fresh lime juice, more to taste •½ tsp fine salt, more to taste •½ tsp of each: garlic powder, ground cumin, and smoked paprika •1 tsp Tajín or another chili lime seasoning (optional). Sub with ½ tsp chili powder or ¼-½ tsp chili flakes. For extra heat, add a pinch of cayenne •2 oz/½ cup/60 g Cotija cheese, finely crumbled, more for garnish Sub with feta, white Middle Eastern cheese, or queso fresco •Garnish: extra cheese, chili lime or chili powder, lime wedges   Method: -Cook pasta al dente in salted water; 1-2 min less than package instructions. Drain, rinse with cold water, and let it cool to room temp -At the same time, heat oil (or butter) in a large nonstick skillet over medium-high heat until shimmering. Add the corn in a single layer and cook without stirring for about 2–3 minutes until well charred on one side. Toss and continue cooking, stirring occasionally, until evenly charred, about 6–8 minutes total. Season lightly with salt after cooking. Transfer to a large bowl to cool slightly. Then add the cooled pasta, chicken, and the rest of the veggies and cilantro -For the street corn dressing: In a small bowl, mix mayo, yogurt, lime juice, and the seasonings until combined, then stir in the cheese. Pour it in the bowl and toss to combine and coat evenly. Taste and adjust seasoning to your liking if necessary. Serve immediately or store in the fridge overnight to allow the flavors to develop and increase the resistant starch (better for gut health). When ready to serve, garnish with extra cheese, chili powder, scallion or cilantro, and a lime wedge. Enjoy!   FOR TIPS PART 2 (LOW-HISTAMINE/LOW-FODMAP/EXTRA FLAVOR OPTIONS) SEE📌💬   Tips: • Make-ahead and Storage: -The salad without the toppings can be stored in an airtight container in the fridge for up to 3-4 days -The garnish can be stored in separate airtight containers in the fridge for up to 2-3 days • Vegetarian/Vegan Options: Omit the chicken or sub with smoked tofu or precooked tempeh. Use plant-based yogurt, mayo, and cheese for a true vegan option • Gluten-Free Option: Use your favorite gluten-free pasta • Lactose-Free/Dairy-Free Options: Use a lactose-free or plant-based yogurt and cheese alternative   #esquites #mexicanstreetcorn #pastasalad #highprotein #summerrecipes

WAIT, SAVORY CHIA PUDDING? TRUST ME ON THIS ONE If bloating or constipation sounds familiar, this savory tomato chia pudding is for you. 🍅 Episode 17 of my Spruced-Up Chia Pudding Series layers creamy avocado yogurt with tangy tomato chia seeds, because who says chia pudding has to be sweet? It’s high in protein, fiber-rich, and packed with antioxidants, prebiotics, and healthy fats to support your digestion and microbiome diversity. This gut-healthy breakfast is so satisfying and easy to meal prep. Don't love the texture? Blend it! Would you try savory chia pudding? And would you blend it or keep the seeds whole?   Nutritional value:  19.4 g dietary fiber, 25.6 g protein, 255 g fruit 6 plant points Prep: <10 min Fridge time: >30 min Serves: 1 (4) The amount between () is for meal prepping 4 portions   Ingredients: Tomato Chia Pudding: •3 (12) tbsp chia seeds •1 (4) tomato, grated (about 5.6 oz/160 g each) •1 (4) tbsp/15 (60) ml of good quality extra virgin olive oil •sea salt, freshly ground black pepper, garlic powder and to taste (the latter is optional but highly recommended)   Avocado Yogurt •½ cup/127 g (2 cups/508 g) low-fat Greek/Turkish/Bulgarian yogurt •½ (2) avocado •1¼ (5) tsp fresh lime juice •1 (4) tbsp basil or cilantro, thinly sliced •sea salt, freshly ground black pepper, and garlic powder to taste (the latter is optional but highly recommended)   Garnish: •1 (4) tbsp white middle eastern cheese, crumbled. Sub with feta cheese •1 or 2 basil or cilantro leaves •1 tsp of your fav nut or seed. I used pepitas •2 mini roma or cherry tomatoes, quartered   Method: -Pudding: Mix the grated tomato and olive oil until smooth and combined, and season with salt, pepper, and garlic powder (if using) to taste. In a sealable container, mix tomato mixture with chia seeds, seal, and shake vigorously for 1 min to prevent lumps and achieve a pudding consistency. Add more olive oil if needed. To solve a texture issue, add everything to a blender, let it soak for 5 min, then blend for at least 2 min until smooth. Refrigerate for at least 30 min, preferably overnight -Yogurt: Add all ingredients to a high-speed blender or food processor and blend until smooth, scraping sides down as needed. Alternatively, use an immersion blender. Taste and adjust to your liking. Store in the fridge up to 4-5 days -Assembly: Once set, fill your serving jar/bowl with the avocado yogurt. Top with the tomato chia pudding. Garnish with the crumbled cheese, tomatoes, nut/seeds, and herbs. Serve immediately or cover and refrigerate until ready to eat. Enjoy!   Tips: • Make-Ahead and Storage -Pudding: Can be stored in the fridge in an airtight container for up to 5 days -Avocado Yogurt: Can be stored in the fridge in an airtight container with the top layer covered with cling film for up to 4-5 days -Sliced Tomatoes: Slice preferably just before assembly for best texture and color. But they can be stored in an airtight container for up to 3 days -Cheese: Can be stored in the fridge in separate airtight container for up to 5 days -Nuts/Seeds: Can be stored in an airtight container at room temp away from heat and light for up 2 months • For Lactose-Free/Dairy-Free/Vegan Options: Use lactose-free or plant-based yogurt with live and active cultures like coconut kefir yogurt, cashew yogurt, coconut yogurt etc. Replace the cheese with lactose-free or plant-based alternatives • Low-FODMAP & Low-Histamine: Unfortunately, this recipe is not compatible with either low-FODMAP or low-Histamine diet • If the chia seeds are not thickening or gelling, they’re too old. Time for a fresh batch! 😊 • If the chia pudding is too thick to your liking, add a bit of water   #chiapudding #savorybreakfast #highfiberfoods #guthealthrecipe #mealprep

CRUNCHY, SPICY, TANGY, AND READY IN 10 MINUTES: LIGHTER LAAB POTATO CHIPS This is my lighter take on the viral Laab potato chips. Swapping in @propersnacks lentil crisps gives this loaded chips tower more protein and less saturated fat while keeping every bite crunchy, zesty, SPICY, and fresh. Perfect as an easy appetizer or snack, and a little gut-healthier than the original. 😍   Nutritional value (pp/divide by 3): 2.6 g dietary fiber, 5.1 g protein, 180 kcal, 6 plant points Prep: 5 min Serves: 2-3 snack or appetizer   Ingredients: •1 bag (3 oz/85 g) of Proper Sea salt lentil chips. Sub with (4.6 oz/130 g) unsalted or lightly salted Kettle potato chips •3 tbsp laab seasoning mix (available at Thai or Asian supermarkets or online). Use 2 tbsp if you’re not a spice hero •2 tsp neutral oil (1 tbsp when using kettle chips) •1½ tbsp lime (1½-2 tbsp when using kettle chips) •2-3 tsp fish sauce (optional but recommended) •2 shallots, thinly sliced •1-2 small scallions, thinly sliced •2 tbsp cilantro/coriander, roughly chopped •1-2 bird’s eye chilies, thinly sliced (optional)   Method: In a large bowl, whisk together oil, lime juice, fish sauce, and laab seasoning until well combined. Add the chips and gently toss to evenly coat without breaking. Scatter over the shallots, cilantro, scallions, and chilies, and toss lightly again. Serve immediately so the chips maintain their crunch. Enjoy!   Tips: • Make-Ahead: The dressing can be prepped ahead and stored in an airtight container in the fridge for up to 2-4 days, or up to 2-3 hours at room temp. The sliced scallions, cilantro, and chili can be stored separately in airtight containers in the fridge for up to 2-3 days • FODMAP/Histamine Note: Unfortunately, this chip tower recipe is not suitable for low-FODMAP or low-histamine diets • Serve immediately. Once dressed, the chips begin to soften within a few minutes.   #larb #laab #potatochips #snackidea #easyappetizer

DON'T LIKE CHIA SEEDS? THIS BERRY SWIRLED CHEESECAKE CHIA PUDDING MIGHT CHANGE YOUR MIND Episode 16 of my Spruced-Up Chia Pudding Series is here, and it tastes like cheesecake. Creamy yogurt adds protein and probiotics, chia seeds deliver fiber to keep things moving, berries and oats bring extra fiber and antioxidants. My homemade chia berry jam takes it up a notch, and you can blend it if you don't like chia seed texture. It’s fiber-rich and high in protein to support digestion and gut microbiome diversity. Easy, no-bake, gluten-free, and perfect for meal prep 😊   Nutritional value: 14.3 g dietary fiber, 30.4 g protein, 62.5 g fruit, 7¼ plant points Prep: < 10 min fridge time: > 2 h Serves: 1 (4) The amount between () is for meal prepping 4 portions   Ingredients: Berry swirled Cheesecake chia pudding •¾ cup/190 g (3 cups/762 g) low-fat Greek yogurt (preferably with live and active cultures (probiotics)) •2 (8) tbsp chia seeds •1 (4) tsp maple syrup •1 (4) tsp vanilla essence •3 (12) tbsp homemade chia berry jam (for the recipe see (https://vm.tiktok.com/ZGdxePo1J/)). Sub with a store-bought 100% berry jam (no refined sugar) and add 1 extra tbsp of chia seeds to the pudding   Base •20 (80) g rolled oats or oat flour/meal. If you are a celiac search for the certified gluten-free symbol, or sub with GF almond flour/meal or quinoa flakes •1 tbsp/16 g (4 tbsp/64 g) peanut butter. Sub with another nut or seed butter •1½ tsp (2 tbsp) maple syrup. Sub with another liquid sweetener   Garnish (optional but highly recommended): •0.9 oz/25 g fresh berries •2 (8) thinly sliced mint leaves   Method: -Base: In a bowl, mix all the ingredients for the base until combined. Transfer the mixture to an airtight container and press evenly into the bottom. Set aside until ready to assemble -Pudding: Place all ingredients except the jam in a sealable container. Stir to combine, seal, and shake vigorously for 1 min to prevent lumps and achieve a pudding consistency. To solve a texture issue, add everything to a blender, let it soak for 5 min, then blend for at least 2 min until smooth. -Assembly: Pour the chia seed pudding on top of the base, swirl the chia seed jam into the pudding, cover, and refrigerate for at least 2 h, preferably overnight. Once set, garnish with fresh berries and mint. Serve immediately, or cover and refrigerate until ready to eat. Enjoy!   Tips: • Make-Ahead and Storage -Pudding incl. the base can be stored in the fridge in an airtight container for up to 1 week -Fresh Berries and mint keep well in the fridge in an airtight container lined with a kitchen towel for up to 4-5 days • For Lactose-Free/Dairy-Free/Vegan Options: Use lactose-free or plant-based yogurt with live and active cultures like coconut kefir yogurt, cashew yogurt, coconut yogurt etc. • For Low-FODMAP Options: Use your favorite lactose-free or a plant-based yogurt. Limit chia seeds to 2 tbsp per serving. If you are using my chia jam recipe, diminish chia seeds to 1 tbsp + ¼ tsp for the chia pudding. Avoid fresh blackberries or blackberry jam. • For Low-Histamine Options: Use lactose-free or a plant-based yogurt. Peanut butter is low histamine but can act as a histamine liberator. If it triggers you, swap with cashew, macadamia, or sunflower seed butter. Avoid fresh strawberries or strawberry jam • If the chia seeds are not thickening or gelling, they’re too old. Time for a fresh batch! 😊 • If the chia pudding is too thick to your liking, add a bit of milk.   #berrycheesecake #chiapudding #mealprepideas #highproteinbreakfast #guthealthrecipes

CHIA BERRY JAM: HEALTHY, EASY & DELISH Who else loves a jam that thickens without additives or pectin, has no refined sugars, is high-fiber, omega-3-rich, polyphenol-packed, and amazing for your gut health? Try my chia berry jam. Very simple recipe, easy to make and adjustable to your dietary needs. Full recipe below! PS: If you make it, I’d love to hear how yours turned out! 🍓   Nutritional value (pp): 1.9 g dietary fiber, 0.68 g protein, 25 g fruit, 5 plant points Prep: <5 min Cook time: <15 min Cool time: 30 min Yields: ¾ cup/12 tbsp Serving size: 2 tbsp   Ingredients: •5.3 oz/150 g fresh berries (mixed or one kind), washed and dried. Sub with frozen berries. I used raspberries, blackberries, blueberries, and strawberries •2 tbsp/30 ml water •1 tsp/5 ml freshly squeezed lemon juice (optional) •1½ tbsp chia seeds •1 tbsp/15 ml of liquid sweetener of choice (optional). I used maple syrup   Method: In a small saucepan, combine berries, water and lemon juice. Heat over medium and simmer for 5 min (8 min if using frozen berries). Then mash it up. Remove from heat and stir in the chia seeds and sweetener until well combined. Stir well to prevent clumps. Transfer to an airtight container, cool uncovered for at least 30 min (to prevent condensation and to soak the chia seeds), then cover or serve. Slather it on toast, swirl into yogurt, oatmeal, or chia pudding, or layer over pancakes. Enjoy your high-fiber, omega-3-rich, no refined sugar, polyphenol-packed chia berry jam!   Tips: • Make-Ahead and Storage: Keeps in the fridge in an airtight container for up to 2-3 weeks • For Low-FODMAP Options: Avoid blackberries • For Low-Histamine Options: Avoid strawberries and omit lemon juice, or sub the latter with ¼ tsp grated ginger or ⅛ tsp ground ginger (a natural antihistamine) • To Fix Texture Issues: Use pre-ground chia seeds, or blend the jam after cooling until smooth • If the chia seeds are not thickening or gelling, they’re too old. Time for a fresh batch! 😊   #chiaseedjam #berryjam #refinedsugarfree #homemadejam #healthyrecipe

THIS CHICKEN GRAIN BOWL IS TOO GOOD NOT TO TRY This chicken grain bowl is one of my favorite healthy meals when I want something colorful, flavorful, satisfying, and easy to make. Fluffy quinoa, juicy chicken, tender veggies, fresh herbs, and a bright squeeze of lemon make a gluten-free, high-protein, fiber-rich bowl that supports gut health, microbiome diversity, and weight loss as part of a balanced lifestyle. Perfect for meal prep, lunch or light dinner 💚   Nutritional value (pp): 6.3 g dietary fiber, 45.6 g protein, 213 g veggies, 8 plant points Prep: <10 min Cook time: <20 min Serves: 1   Ingredients: •4.2 oz/120 g chicken breast •1 oz/30 g dry (tricolor) quinoa, rinsed until water runs clear •1.8 oz/50 g (baby) spinach •2.8 oz/80 g of each: red/yellow bell pepper and zucchini/courgette, diced small •2 tsp/10 ml extra-virgin olive oil •½ tsp + ⅛ tsp sea salt and ¼ tsp freshly ground black pepper, divided •¼ tsp onion powder •2 tsp/10 ml fresh lemon juice •1½ tsp each, finely sliced: fresh mint and scallions   Method: -For the quinoa: Soak the rinsed quinoa in fresh water for 10-30 min, while you prep the other ingredients. Then cook according to package instructions but salt the water. Drain, return to the pan to dry out briefly. Transfer to a bowl, add lemon juice, mint, and scallions to the warm quinoa. Mix well so it absorbs the flavor -At the same time: Heat oil in a non-stick pan over medium-high heat. Once hot, add the chicken, season with ¼ tsp of salt and ⅛ tsp black pepper, and sauté for 2-3 min per side, covered, until lightly browned. Slide chicken to the side of the pan, add zucchini and bell pepper and the rest of the seasoning, stir to coat evenly. Cover and cook for 3-4 min. Then remove the chicken and let it rest, covered, to redistribute its juices. Add 2 tbsp of water to the pan to deglaze, scraping up any browned bits. Cover and cook for another 4 min until veggies are tender and lightly sauced. Add the spinach, cover, reduce heat to medium, and let it wilt completely, about 1-2 min. When the spinach is wilted, chop the chicken in small bite-size bits, add it to the quinoa along with any resting juices. Add the veggies and any pan drippings/juices. Mix everything until fully combined and evenly coated. Then taste and adjust seasoning to your liking. Enjoy warm or at room temp!   Tips: • Make-ahead/Storage: Keep in an airtight container in the fridge for up to 3-4 days. Let it come to room temp or heat it up for a few minutes. Add a fresh squeeze of lemon after reheating to restore brightness • Low-FODMAP Option: Reduce bell peppers to 2.6 oz/75 g and Zucchini to 2.3 oz/65 g per serving, and add 1 oz/30 g raw grated carrot to the quinoa to help replace some of the lost fiber. Omit onion powder and/or sub it with your favorite low-FODMAP spice. Only use scallion greens. • Low-Histamine Option: Lemon juice may be a trigger for some; substitute with distilled white vinegar if needed. If not eaten immediately, cool rapidly after cooking and refrigerate promptly. Consume ideally within 24-48 h • Vegetarian/Vegan Option: Sub the chicken with your favorite plant-based protein   #grainbowl #healthymeal #mealprep #highprotein #lunchidea

About last weekend: girls getaway Marrakesh

NATURE'S GATORADE? THIS GOLDEN HONEYDEW MELON ELECTROLYTE DRINK IS WORTH TRYING💧 Cold, delicious, and so refreshing, this golden honeydew melon electrolyte drink is basically nature’s Gatorade. It’s packed with electrolytes for hydration, plus fiber, antioxidants, polyphenols, and plant diversity. Think of it as loaded water with actual flavor and real gut health benefits. Save this for hot days, post-workout sipping, or anytime you want a refreshing homemade Gatorade with a little extra purpose   Prep: 10 min Chill time > 1 h Serves: 1 (4) Yields: 500 ml (2 L), 3 plant points The amount between () is for meal prepping 4 servings   Ingredients: •1½ cups/255 g (6 cups/1020 g) golden honeydew melon, peeled, cubed, and chilled •1 cup/240 ml (4 cups/960 ml) cold unsweetened coconut water (for extra electrolytes (potassium, magnesium, sodium)) or water •1 (4) tbsp fresh lime juice (not bottled or pre-packaged) (optional but recommended) (Adds vitamin C, citrate to enhance calcium/magnesium absorption, potassium, and brightens flavor) •⅛ (½) tsp sea salt or Himalayan salt (adds extra trace minerals). Use ¼ (1) tsp if drinking after sweating profusely •1 (4) tsp honey or maple syrup (optional, adjust to taste based on melon sweetness, supports glycogen recovery) •¼ (1) tsp freshly grated ginger or a thin ½ inch/1.25 cm slice, peeled (optional, for flavor, digestion, nausea, and adds an anti-inflammatory kick). Sub with ⅛ (½) tsp ground ginger   Method: -Add all the ingredients to a high-speed blender and blend until smooth. Taste and adjust sweetness or acidity (lime) as desired. Enjoy it immediately, or for deeper flavor, chill airtight (e.g. covered with a lid) in the fridge for at least 1 h (preferably overnight) -Serve over ice. Garnish with a honeydew melon or lime slice if desired   Tips: • Storage: Store airtight in the fridge for up to 2-3 days. Stir or shake well before serving. Freeze for up to 3 months for longer storage • For a post-workout boost or to support electrolyte recovery: Stir in ⅛ tsp (~50–75 mg, adjust per label) magnesium citrate powder just before serving. This will help with recovery, muscle cramps, hydration, nerve function, stress relief, and sleep • For a low-FODMAP version: Use max (packed) ½ cup/90 g of honeydew melon. Swap coconut water for plain water or use 1½ cup/360 ml plain water in total + max ½ cup minus 1 tbsp + 1 tsp/100 ml coconut water. Use max 1 tsp honey or up to 2 tbsp maple syrup • For a low-histamine version: Honeydew is low-histamine but may act as a histamine-liberator for some! If you belong to the small group that reacts to honeydew melon, then this recipe is not for you! Both fresh and shelf-stable coconut water (without preservatives like citric acid or sulfites) are generally considered low-histamine. Omit any citrus • No blender? Mash the melon well and stir with coconut water, though blending is best for full hydration extraction   #electrolytedrink #naturesgatorade #hydration #homemadegatorade #loadedwater

CRISPY, CREAMY SMASHED GNOCCHI SALAD Golden, crispy smashed gnocchi tossed with creamy herby lemon ricotta and colorful veg makes every bite crunchy, creamy, and fresh. It’s my twist on crispy potato salad, but brighter, fiber-rich, and protein-packed 🥔. Easy enough for weeknights, pretty enough for a BBQ or picnic, and seriously worth making   Nutritional value (pp): 10.4 g dietary fiber, 28.2 g protein, 450 g veggies, 8 plant points Prep: <15 min Cook time: <30 min Serves: 2   Ingredients: For the salad: •10.6 oz/300 g fresh refrigerated or shelf-stable potato gnocchi •1 small zucchini/courgette, diced small •5.3 oz/150 g mini grape or cherry tomatoes, halved •3.5 oz/100 g canned or jarred marinated artichoke hearts, drained and quartered •3.5 oz/100 g corn kernels (from a fresh cob, or use frozen (thawed) or canned (drained)) •extra-virgin olive oil, sea salt, and black pepper, to taste   For the herby lemony ricotta dressing: •7 oz/200 g full-fat ricotta •finely grated zest and juice of ½ a lemon, adjust to taste •1 tbsp olive oil •1 small garlic clove, finely grated or crushed or minced •1 tbsp of each: flat-leaf parsley, basil, dill, and chives •sea salt and freshly ground black pepper, to taste   Garnishes (all optional but recommended): 2 tbsp Parmesan cheese, 1 tbsp fresh mixed herbs, ½ tsp lemon zest, and ¼ tsp chili flakes   Method: -Preheat the oven to 425°F/220°C (or 400°F/200°C for a convection/fan oven or air fryer) and line a baking tray with parchment -For the gnocchi: Boil the gnocchi in salted water just until they float (2-3 min), then drain and leave to steam-dry for 5 min. Add the gnocchi to the tray, drizzle with a bit of olive oil and gently flatten each one with the bottom of a glass. Drizzle with more olive oil and season with salt and pepper. Toss to coat and spread out in a single layer. Roast for 20-25 min or until crisp and golden, flipping halfway through. Remove from oven and let it cool for 5 min Alternatively, cook the smashed gnocchi in a non-stick pan. Heat 1 tbsp olive oil over medium heat. Add the gnocchi in a single layer and fry undisturbed until golden and crispy on one side, 4-5 min per side -For the veggies: Meanwhile, heat 1 tbsp olive oil in a large non-stick pan over medium-high. Once hot, add zucchini and corn, season with salt and pepper, and sauté until golden and tender, about 4-6 min. Set aside. For extra flavor, sear the artichokes in the same pan for 1 min per side (optional). Remove everything from the pan, and set aside -For the dressing: Mix ricotta, lemon zest, juice, olive oil, garlic, chopped herbs, salt and pepper in a large bowl. Taste and adjust to your liking -Assembly: Add the veggies and gnocchi to the dressing and gently toss to coat. Taste and adjust seasoning if necessary. Divide between two serving plates and garnish with Parmesan cheese, fresh herbs, lemon zest, and chili flakes. Serve warm or at room temp and enjoy!   Tips: • Storage: Store leftovers in an airtight container for up to 3 days. Just know the gnocchi will lose their crispiness over time • Meal-prep: Store the dressing, veggies, and crispy smashed gnocchi in separate containers. Combine just before serving. Optionally, reheat the gnocchi separately in an oven, air fryer, or skillet to restore some crispness before combining with the dressing • Low-FODMAP Option: Omit garlic, use garlic infused oil instead. Swap the artichokes for diced bell pepper or eggplant and sauté with the zucchini and corn. Use canned corn only, and choose a FODMAP friendly lactose-free ricotta and gnocchi • Lactose-Free/Dairy-Free/Vegan Options: Use a lactose-free or plant-based ricotta alternative and omit the Parmesan, or use nutritional yeast for a cheesy, savory finish   #potatosalad #gnocchi #smashedpotatoes #saladrecipe #guthealth

PANDAN COCONUT CHIA PUDDING. EP 15 OF THE SPRUCED-UP CHIA PUDDING SERIES If you love pandan coconut chiffon cake and are looking for a healthy breakfast meal prep recipe, this one’s for you. My pandan coconut chia pudding tastes like the famous Southeast Asian dessert, but it’s actually a creamy, colorful, fiber-rich breakfast that helps prevent constipation and bloating 💚   Nutritional value: 19.8 g dietary fiber, 11.5 g protein (23 % DV), 100 g fruit, 5 plant points Prep: < 10 min fridge time: > 30 min Serves: 1 (4) The amount between () is for meal prepping 4 portions   Ingredients: Chia pudding •¾ cup/180 ml (3 cups/720 ml) full-fat coconut milk, shaken very well. (I prefer to use a brand with no stabilizers/emulsifiers) •3 (12) tbsp chia seeds •2 (8) tbsp unsweetened shredded coconut •½ (2) tsp vanilla extract •1 tsp (4 tsp) liquid sweetener (or ½ tsp if fruit is very sweet). I used maple syrup •¼ (1) tsp pandan paste   Garnish: •3.5 oz/100 g (14 oz/400) g) frozen mix of mango, papaya and pitaya (dragon fruit), thawed, patted dry & diced •1 tbsp (4 tbsp) unsweetened toasted coconut flakes or shredded coconut   Note: For best results, don’t skip the vanilla and sweetener—they balance pandan’s flavor!   Method: -Pudding: Place all ingredients in a sealable container. Stir to combine, seal, and shake vigorously for 1-2 min to prevent lumps and achieve a pudding consistency. To solve a texture issue, add everything to a blender, let it soak for 5 min, then blend for at least 2 min until smooth. Refrigerate for at least 30 min, preferably overnight -Assembly: Once set, top with fruit mixture and coconut flakes if serving immediately. For meal-prep: Store coconut flakes separately at room temp, and cover and refrigerate chia pudding with fruit topping until ready to eat. Enjoy!   Tips: • Make-Ahead and Storage -Pudding: Can be stored in the fridge in an airtight container for up to 1 week -Fruit Mixture: Can be stored in a paper towel lined airtight container in the fridge for up to 2-3 days. Optional: sprinkle with lime/lemon juice to prevent browning -Toasted Coconut/Nuts: Store separately in an airtight container at room temp for up to 1 week (to retain crunch) • Protein Boost: Swap coconut milk with low-fat Greek/Turkish yogurt (preferably with live and active cultures (probiotics)) and add 1 tsp of coconut extract • For Low-FODMAP Options: Reduce coconut milk to ½ cup (120ml) and chia seeds to 2 tbsp per serving. Papaya and pitaya (dragon fruit) are low-FODMAP but limit mango to 1.4 oz/40 g • For Low-Histamine Options: Use carton UHT coconut milk • Coconut-Free & Low-FODMAP/Histamine-Friendly Options: Swap coconut milk with unsweetened almond milk (or macadamia milk), grated coconut with almond flour (or macadamia flour), and coconut flakes with sliced almonds (or chopped macadamia) • If the chia seeds are not thickening or gelling, they’re too old. Time for a fresh batch! 😊 • If the chia pudding is too thick to your liking, add more milk   #pandan #chiapudding #mealprep #healthybreakfastidea #guthealthrecipes

Microwave your garlic, onion, chickpeas, and mushrooms. Seriously, it works! Full explanation in the comments #ibs #fodmap #guthealth #lowfodmap #medicalmonday

SARDINE GLOW TOAST Or as I like to call it… the Doctored Sardine Toast 🩺🐟 Inspired by pan con tomate, this sardine glow toast is packed with fiber, protein, omega-3s, antioxidants, and polyphenols to support your gut health and boost gut microbiome diversity while giving your skin that natural glow (hello, gut-skin connection). And it’s low-FODMAP too. Perfect for breakfast, lunch, or a snack that actually does your body good! So let’s eat our skincare today   Nutritional value (pp): 5.3 g dietary fiber, 21.9 g protein, 76 g veggies, 8 plant points Prep: <10 min Yields: 1 toast   Ingredients: •1 thick whole-wheat sourdough bread •1 garlic clove, sliced in half •65 g tomato, grated (about ½ small tomato, 2-3 tbsp pulp) •1 tsp extra virgin olive oil, more to taste •freshly ground sea salt and black pepper, to taste •smoked paprika, to taste •lemon juice to taste •2 sardines from a tin, drained, backbone removed (optional), and opened like a butterfly   Topping •1½ tbsp/9 g very thinly shaved fennel •⅓ tsp/1.5 g capers, roughly chopped •4 flatleaf parsley leaves, roughly chopped •¼ tsp tin oil •¼ tsp lemon juice (tiny squeeze) •lemon zest, to taste   Method: -Mix the grated tomato with olive oil, salt, pepper, smoked paprika, and a bit of lemon juice (the latter is optional, but highly recommended). Set aside to let the flavors merge -Make the topping by mixing all the ingredients except the lemon zest. Set aside -Toast the bread via your preferred method, then rub one side aggressively with the cut side of the garlic clove while the toast is still warm -Top the garlic-rubbed toast with the tomato mixture, followed by the sardines and fennel-caper topping. Finish with lemon zest and additional salt, if desired. Enjoy!   Tips: • Protein Boost: Add a third sardine • Fiber Boost: Add a green salad on the side • Low-FODMAP Option: Use max 65 g tomato. All the other ingredients are considered low-FODMAP in these amounts according to Monash University guidelines. If whole-wheat sourdough triggers you, use spelt sourdough or a fiber-rich gluten-free bread   #sardines #sardinetoast #foodforskin #guthealth #pancontomate

YOU’VE BEEN ROLLING SPRING ROLLS THE HARD WAY. TRY THIS GIANT SPRING ROLL BURRITO INSTEAD Fresh, crunchy, and full of color. This giant spring roll, also called spring roll burrito, is my take on Vietnamese summer rolls (gỏi cuốn), just much bigger, easier, and with gut health and microbiome diversity in mind. It’s high-protein, fiber-rich and seriously satisfying. What are you stuffing in yours: chicken, shrimp, tofu, or something else? 😋   Nutritional value (pp): 13.3 g dietary fiber, 57 g protein, 350 g veggies, 10½ plant points Prep: 20-25 min Yields: 1 giant spring roll   Ingredients: ·3-4 large rice paper sheets (use 4 for easier wrapping and sturdier roll, 3 for a lighter texture) ·4 baby gem leaves or 2 romaine leaves ·5.3 oz/150 g precooked chicken, shrimp, or crispy marinated or smoked tofu. I used poached chicken breast ·1.8 oz/50 g carrot, julienned or grated ·1.8 oz/50 g Japanese or Persian cucumber, julienned or shaved ·½ avocado, sliced ·1.8 oz/50 g red/purple cabbage ·1.8 oz/50 g bell peppers, thinly sliced ·1 scallion, julienned ·Herbs: 1 tbsp cilantro leaves and 2 tsp mint leaves ·1 tbsp hoisin sauce   Dip sauce (optional, but highly recommended) •1½ tbsp/22.5 ml fish sauce •1 tbsp/15 ml hoisin sauce •½ garlic clove, grated •1 tsp thinly sliced red chili pepper •1 tsp brown sugar, more to taste •1 tbsp fresh lime juice •1½ tsp peanuts, chopped •1 tbsp/15 ml water   Method: -Prep every ingredient before wrapping, because assembly must be quick otherwise the rice paper sheets will become too soft to wrap (tearing) -To make the dipping sauce, mix everything except the peanuts until combined and the sugar has dissolved. Taste and adjust (more lime for acid, sugar for sweetness, or water for consistency) if necessary. Then stir in the chopped peanuts and set aside -Quickly dip the rice paper sheets, one at a time, in warm water for a few seconds. They should still be slightly firm when laid out, as they will continue to soften. Lay them on a damp kitchen towel with an overlap of 1½ in/3.75 cm in the center to create a large square. Place a layer of baby gem leaves (as a square) about one-third of the way up from the bottom. Then pile on the veggies, followed by your chosen protein source. Finish with the hoisin sauce and herbs. Wet your hands slightly before handling the rice paper to prevent sticking and tearing. Fold the sides over the filling, then pull the bottom edge up and over the filling, tucking it tightly, then continue rolling it up like a burrito to create a giant, fresh spring roll. Keep whole or sliced in half on the diagonal with a sharp knife -Serve immediately with or without the dipping sauce   Tips: • Low-FODMAP Option: Limit avocado to 60 g, bell pepper to 43 g, use only the green part of the scallion, and keep red/purple cabbage to 75 g or less. Omit hoisin sauce, and swap the dipping sauce with your favorite low-FODMAP dipping sauce • Low-Histamine Option: Use freshly cooked protein. Omit avocado and hoisin sauce, and swap the dipping sauce with your favorite low-histamine dipping sauce   #springrolls #summerolls #ricepaperroll #highproteinrecipes #guthealthyrecipes

CRISPY SHELL, FUDGY CENTER, AND A BITE THAT CRACKS. THESE HEALTHY TRIPLE CHOCOLATE COOKIE DOUGH BALLS ARE A MUST TRY If you love sweet treats but want something that’s good for your body too, these Healthy Triple Chocolate Cookie Dough Balls are worth making. They’re fudgy on the inside, crispy on the outside, and sooo good. These no-bake cookie dough bites are fiber-rich, naturally gluten-free, high in protein, and packed with antioxidants and 5 plant points each to support your gut health and microbiome diversity. Think of them as a healthy snack or dessert that actually tastes like an indulgent treat. Roll a batch this weekend and keep them in your fridge for when the chocolate craving hits. 🍫   Nutritional value (per serving when divided by 8): 6.6 g dietary fiber, 11.7 g protein, 5 plant points Prep: <15 min Chill time: <1 h Yields: 8 large balls or 12 medium balls   Ingredients: •¾ cup/190 g 100% peanut butter. Sub with your favorite nut or seed butter •¼ cup/60 ml 100% maple syrup. Sub with your favorite liquid sweetener •1 tsp pure vanilla extract •¾ cup/63 g almond meal (ground almonds) •½ cup + 1 tbsp/50 g oat flour (finely ground oats). Lightly heat first (dry pan or microwave until fragrant), then let cool before mixing (optional, for a more toasty flavor) •2 tbsp/14 g Dutch-processed cacao. For slightly more antioxidants use raw cacao. However, the flavor will be more bitter and earthier •¼ tsp sea salt •¼ cup/43 g mini dark chocolate chips, but semi-sweet will work too   Coating •3.5 oz/100 g dark chocolate at least 70% •2 tsp/10 ml coconut or mild olive oil (optional for a thinner, smoother shell with shine; olive oil will enhance chocolate flavor and add extra polyphenols and healthy fats) •¼ cup/15 g soy protein crispies (optional) •sea salt flakes (optional)   Method: -For the dough: Mix the wet ingredients in a medium bowl until well combined and smooth. Then add the flour, meal, cacao, and salt. Stir until a soft, sticky cookie dough forms. If it’s too dry, add 1 tbsp of nut or seed butter; if it’s too wet, add 1 tbsp of flour. Fold in the chocolate chips and roll into your preferred size balls. Place on a lined baking tray or plate. Chill in the fridge or freezer for 20-30 min -For the coating: Melt chocolate and oil gently with your preferred method (e.g. microwave in 15-sec bursts or double boiler) until smooth and glossy. Let it cool slightly, then stir in the crispies until evenly combined. Dunk one ball at a time into the melted chocolate mixture to coat evenly. Use a fork to lift it out and drain any excess chocolate. Transfer back to the lined tray/plate and immediately sprinkle with sea salt flakes, if desired. Place in the fridge or freeze to set. Serve fridge cold   Tips: • Storage: Store in an airtight container in the fridge for up to 1 week or up to 3 months in the freezer. Allow to thaw at room temp for 5-10 min before eating • Coeliac-Safe Option: Always look for the certified gluten-free symbol on the oat flour and almond meal to avoid cross-contamination. If you can’t find certified GF oat flour, omit and use 1¼ cup + 1 tbsp/110 g certified GF almond meal in total • Low-FODMAP Option: Only use soy protein crispies made from isolated soy protein, not soy flour or whole soybeans, otherwise omit them or replace with ¼ cup/50 g raw quinoa, toasted in a dry pan over medium heat until crackling and golden. Stick to 1 large ball or max 2 medium balls per serving to stay within Monash-defined low-FODMAP thresholds • Low-Histamine Note: This recipe is not suitable for strict low-histamine diets. Ingredients such as chocolate and peanut butter may act as histamine liberators or be high in histamine for some individuals • Lactose-Free/Dairy-Free/Vegan Option: Use certified vegan chocolate to ensure it is free from milk solids, whey, or other dairy derivatives   #cookiedough #healthysweets #nobakedesserts #healthysnacks #healthydessert

BRIGHT, FLORAL & HYDRATING: THIS HEALTHY GREEN GRAPE JASMINE ICED TEA IS TOO GOOD TO SKIP Crisp, floral, and lightly sweet, this Healthy Green Grape Jasmine Iced Tea is a refreshing summer drink made with Jasmine green tea and green grapes, both rich in polyphenols and antioxidants. It’s naturally hydrating, contains no refined sugars, and a simple way to support gut health on warm days. ☀️ Save it, share it with an iced tea lover, or tag me if you make it.   Prep: <15 min Cook Time: <5 min Chill Time: > 2 h Yields: ~4½ cups/1080 ml   Ingredients: •3¾ cups/560 g seedless green grapes •2 tbsp/12 g Jasmine green tea leaves or use 5 Jasmine green tea bags •150 ml of hot water (176°F/80°C to prevent bitterness) •2½ cups/600 ml room temp or cold water •1 tbsp fresh lime juice (about ½ lime) (optional but recommended for balance) •1 tbsp/15 ml sweetener of choice (optional). I used honey   Method: -Brew the tea leaves (in a tea egg or infuser) or tea bags in the hot water for 2-3 min (no longer, to prevent bitterness). Remove the tea leaves (or bags). Stir in the sweetener until fully dissolved, then let cool to room temp -Blend the grapes until completely smooth. Then strain through a fine-mesh sieve or a cheesecloth into a pitcher. You should get about 375 ml (1½ cup + 1 tbsp) of grape juice. Stir in the cooled tea, lime juice, and room temp/cold water until combined. Chill in the fridge for at least a couple of hours, preferably overnight. Discard the grape pulp or use it to make colorful ice cubes -Stir before serving, pour over ice, and garnish to your liking. Enjoy   Tips: • Storage: Keep in an airtight pitcher/bottle in the fridge for up to 2-3 days • Histamine Sensitivity: Research on green tea and histamine is mixed. Individual tolerance varies. Test your personal response • Low-FODMAP Note: Grape tolerance varies by variety, portion, and preparation. However, Monash University has not tested blended and strained grape juice specifically. Test your personal response   #icedtea #greengrape #jasminegreentea #guthealth #summerdrinkrecipe