Breakfast Recipes for a Healthy Gut
Sourdough Bread with Cottage Cheese and Poached Eggs
The fermentation of sourdough bread can enhance its prebiotic and probiotic-like properties, thereby promoting better gut health.
The ingredients (serves 1):
- 1 slice sourdough bread
- 2 eggs
- 1 cup cottage cheese
Optional
- Seasoning (salt, pepper, chilli flakes…)
The recipe:
Bring a pot of water to a boil.
Add the eggs to the saucepan and cook for 7 minutes to make poached eggs.
Spread the cottage cheese on the slice of sourdough (you can toast it before depending on preference).
Place the poached eggs on top.
Sprinkle with seasoning. My personal favourites are salt and chilli flakes!
Kefir Breakfast Bowl
Consuming fermented foods such as kefir can boost the variety of beneficial bacteria present in your gut microbiome.
The ingredients (serves 1):
- 250 ml plain kefir yoghurt
- 1 sliced banana
- 1 handful of nuts (almonds, walnuts, pecans…)
- 1 tbsp mixed seeds
- 1 handful blueberries
The recipe:
Pour the kefir into a small bowl.
Top with the banana, nuts, seeds and blueberries. Enjoy!
Raspberry Chia Seed Pudding
Chia seeds serve as a valuable source of fibre and omega-3 fatty acids, which play a role in diminishing inflammation and promoting optimal digestion. The omega-3 fatty acids and caffeic acid found in chia seeds have the potential to alleviate gut inflammation.
The ingredients (serves 1):
- 3 tbsp chia seeds
- 120ml whole or almond milk
- 100g raspberries (frozen or fresh)
- 1/2 tsp vanilla extract (make sure it’s 100% pure)
Optional
- Berries
- Nuts/seeds
The recipe:
Add the raspberries, milk and vanilla extract to a blender and blend until smooth.
Pour into a bowl, jar or container and add in the chia seeds.
Cover and allow to set in the fridge for at least 4 hours or overnight.
Serve with an optional sprinkle of nuts, seeds and/or berries.
