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10 GUT-FRIENDLY BREAKFAST RECIPES

This blog post covers various conditions related to gastritis, including inflammation of the stomach lining and the associated symptoms such as pain, bloating, nausea, and vomiting. It provides 10 gut-friendly breakfast recipes that are suitable for those with gastritis, as they are easy to digest and gentle on the stomach. These recipes feature a range of ingredients, including lean proteins, vegetables, whole grains, and healthy fats, which are all important for maintaining a healthy diet. The post also offers options for those with different dietary preferences, such as vegetarian or gluten-free options. By providing a diverse range of recipes, this post aims to help individuals with different gastritis-related conditions find delicious and nutritious lunch options that can help alleviate their symptoms.

​

These 10 gastritis-friendly breakfast recipes provided in this blog post are also provide alternatives for individuals with SIBO, BAM, Candida, GERD, IBS, and acid reflux. These recipes feature ingredients that are easy to digest and gentle on the stomach, while still providing plenty of flavor and nutrients. Many of the recipes are low in fat, high in fiber, and incorporate lean proteins, whole grains, and vegetables. These are all important considerations for individuals with digestive conditions, as they can help to reduce symptoms and promote healing.

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Popeye's Breakfast Frittata.jpg

Popeye's Breakfast Frittata

Popeye's Breakfast Frittata is a delicious and healthy breakfast option that is packed with protein and veggies. This gut-friendly recipe is suitable for those with gastritis, SIBO, IBS, Candida, acid reflux, GERD, bile acid malabsorption, kidney issues, thyroid conditions, exocrine pancreatic insufficiency, constipation, and diarrhea. The dish is easy to make and customizable based on dietary needs and taste preferences.

 

Ingredients:

  • 8 large eggs

  • 1/2 cup unsweetened almond milk or coconut milk (alternatives: lactose-free milk or oat milk for kidney issues and lactose intolerance)

  • 2 cups organic baby spinach, chopped

  • 1 cup sliced zucchini (alternatives: yellow squash or bell peppers)

  • 1/2 cup chopped scallions (alternatives: leeks or chives)

  • 1 tbsp coconut oil or ghee (alternatives: olive oil or avocado oil)

  • 1/2 tsp sea salt

  • 1/4 tsp white pepper

  • 1/2 cup dairy-free cheese or nutritional yeast flakes (optional) (alternative: omit for those with candida)

  • 1 tbsp chopped fresh herbs (choose 3 from thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano)

Instructions:

  1. Preheat the oven to 375°F (190°C).

  2. In a large mixing bowl, whisk together the eggs and almond or coconut milk until well combined. Set aside.

  3. In a large skillet, heat the coconut oil or ghee over medium-high heat. Add the zucchini and sauté for 2-3 minutes until softened.

  4. Add the chopped scallions to the skillet and sauté for another 2-3 minutes until softened.

  5. Add the chopped spinach to the skillet and sauté for another minute until wilted.

  6. Pour the egg mixture into the skillet and stir gently to distribute the vegetables evenly.

  7. Sprinkle sea salt and white pepper over the frittata.

  8. If using dairy-free cheese or nutritional yeast flakes, sprinkle over the top of the frittata.

  9. Bake the frittata in the preheated oven for 15-20 minutes, or until set and lightly golden.

  10. Remove from the oven and let cool for a few minutes before slicing and serving.

  11. Sprinkle the chopped fresh herbs over the top before serving.

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: lactose-free milk or oat milk

  • For those with SIBO: zucchini instead of mushrooms

  • For those with IBS: scallions instead of onions

  • For those with exocrine pancreatic insufficiency: ghee instead of coconut or olive oil

  • For those with candida: omit dairy-free cheese or nutritional yeast flakes

  • For those with histamine intolerance: use fresh herbs instead of dried herbs

  • For those who cannot tolerate black pepper: use white pepper instead

  • Alternatives for seasoning: choose 3 from thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano

Cinnamon Roll Overnight Oats

Why it's good: These overnight oats are a gut-friendly breakfast option that can be easily customized to fit various dietary needs. The use of gluten-free oats and almond milk make it suitable for those with gluten intolerance or dairy sensitivity, while the addition of chia seeds and nuts provides a good source of fiber and healthy fats.

Ingredients:

  • 1/2 cup gluten-free rolled oats (alternatives: regular rolled oats for those without gluten intolerance)

  • 1/2 cup unsweetened almond milk (alternatives: oat milk, lactose-free milk for kidney issues and lactose intolerance)

  • 1/2 cup plain Greek yogurt or dairy-free yogurt (alternatives: omit for vegan or lactose-free options)

  • 1 tbsp chia seeds (optional)

  • 1 tsp pure maple syrup (alternatives: omit for those with candida overgrowth or use a sugar-free sweetener such as stevia or monk fruit)

  • 1/2 tsp ground cinnamon

  • 1/4 tsp vanilla extract

  • 1/4 cup chopped nuts (such as almonds, walnuts, or pecans)

Cinnamon-Roll-Overnight-Oats-2.9.jpg

Instructions:

  1. In a small bowl or jar, mix together the oats, almond milk, Greek yogurt or dairy-free yogurt (if using), chia seeds (if using), maple syrup (if using), cinnamon, and vanilla extract until well combined.

  2. Cover the bowl or jar and refrigerate overnight or for at least 4 hours.

  3. In the morning, top the oats with chopped nuts and additional cinnamon if desired.

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: use lactose-free milk or oat milk instead of almond milk

  • For those with candida overgrowth: omit the maple syrup or use a sugar-free sweetener such as stevia or monk fruit

  • For those who are vegan or lactose-free: use dairy-free yogurt or omit the yogurt altogether

  • For those who cannot tolerate nuts: omit the chopped nuts or use pumpkin seeds or sunflower seeds instead

  • For those who cannot tolerate cinnamon: omit the cinnamon or use cardamom or nutmeg instead

QuinoaPorridgewithBlueberriesandPecans5000680.jpg

Blueberry Bliss Quinoa Porridge

Why it's good: This porridge is a gluten-free and nutrient-dense breakfast option that is suitable for those with various digestive conditions. Quinoa is a good source of protein and fiber, while blueberries are a low-glycemic fruit that can help regulate blood sugar levels. The use of unsweetened almond milk provides a lactose-free alternative for those with lactose intolerance or kidney issues, and the omission of maple syrup makes it a good option for those with candida overgrowth.

​

Ingredients:

  • 1 cup quinoa, rinsed and drained

  • 2 cups unsweetened almond milk (alternatives: coconut milk, oat milk for kidney issues and lactose intolerance)

  • 1 cup fresh or frozen blueberries (alternatives: raspberries or strawberries for those with histamine intolerance)

  • 1 tsp vanilla extract

  • 1/4 tsp cinnamon

  • Pinch of sea salt

  • Optional toppings: sliced almonds, Brazilian nuts, hemp seeds, coconut flakes (alternatives: omit for those with SIBO or IBS)

Instructions:

  1. In a medium-sized pot, bring the quinoa and almond milk to a boil over high heat.

  2. Reduce the heat to low and add the blueberries, vanilla extract, cinnamon, and sea salt.

  3. Cover and simmer for 15-20 minutes, stirring occasionally, until the quinoa is cooked and the blueberries have burst and released their juices.

  4. Remove from the heat and let cool for a few minutes before serving.

  5. Divide the porridge into bowls and top with sliced almonds, hemp seeds, and/or coconut flakes if desired.

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: use lactose-free milk or oat milk

  • For those with SIBO: omit the blueberries or use a small amount of low-FODMAP fruit such as strawberries

  • For those with IBS: omit the cinnamon or use a small amount of a low-FODMAP spice such as ginger

  • For those with exocrine pancreatic insufficiency (EPI): use coconut oil instead of almond milk

  • For those with candida overgrowth: omit the maple syrup or use a sugar-free sweetener such as stevia or monk fruit

  • For those with histamine intolerance: use raspberries or strawberries instead of blueberries

  • For those who cannot tolerate nuts: omit the sliced almonds and/or hemp seeds

  • For those who cannot tolerate coconut: omit the coconut flakes

Berry Blast Smoothie Bowl

Why it's good: This smoothie bowl is packed with antioxidants and fiber, making it a great gut-friendly breakfast option for those with various digestive conditions. The use of coconut milk provides a lactose-free alternative for those with lactose intolerance or kidney issues, and the optional addition of collagen peptides makes it a good option for those with gut issues.

​

Ingredients:

  • 1/2 cup frozen mixed berries (alternatives: fresh berries or frozen banana for those with SIBO)

  • 1/2 cup unsweetened coconut milk (alternatives: almond milk, oat milk for kidney issues and lactose intolerance)

  • 1/2 frozen banana (alternatives: omit for those with SIBO or use a small amount of low-FODMAP fruit such as blueberries)

  • 1 scoop collagen peptides (optional) (alternative: omit for vegan or vegetarian options)

  • Optional toppings: sliced almonds, chia seeds, unsweetened coconut flakes, fresh berries (alternatives: omit for those with SIBO)

Berry Blast Smoothie Bowl.jpg

Instructions:

  1. Add the frozen mixed berries, coconut milk, frozen banana, and collagen peptides (if using) to a high-speed blender.

  2. Blend until smooth and creamy, adding a splash of water or more coconut milk as needed to reach your desired consistency.

  3. Pour the smoothie into a bowl and top with sliced almonds, chia seeds, unsweetened coconut flakes, and/or fresh berries if desired.

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: use lactose-free milk or oat milk instead of coconut milk

  • For those with SIBO: omit the frozen banana or use a small amount of low-FODMAP fruit such as blueberries

  • For those with exocrine pancreatic insufficiency (EPI): use a plant-based protein powder instead of collagen peptides

  • For those with candida overgrowth: omit the banana or use a small amount of a sugar-free sweetener such as stevia or monk fruit

  • For those who are vegan or vegetarian: omit the collagen peptides or use a plant-based protein powder

  • For those who cannot tolerate nuts: omit the sliced almonds and/or use sunflower seeds instead

  • For those who cannot tolerate coconut: use almond milk or oat milk instead of coconut milk

The Gastritis Healing Recipes.JPG

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Sweet-Potato-Hash-Breakfast-Skillet-Walder-Wellness-4-683x1024.webp

Sweet Potato and Kale Breakfast Skillet

Why it's good: This dish is rich in fiber, vitamins, and minerals from the sweet potatoes and kale, making it beneficial for those with IBS, constipation, and gut inflammation. It's also gluten-free and dairy-free, making it suitable for those with celiac disease, lactose intolerance, or dairy sensitivity.

Ingredients:

  • 2 medium sweet potatoes, peeled and diced

  • 1/2 medium onion, chopped (alternatives: leeks or scallions)

  • 2 garlic cloves, minced

  • 2 cups kale, chopped

  • 4 large eggs

  • 1/4 tsp paprika

  • 1/4 tsp cumin

  • 1/4 tsp sea salt

  • 1/8 tsp black pepper (alternative: white pepper)

  • 1 tbsp olive oil or avocado oil

Instructions:

  1. Heat the oil in a large skillet over medium heat.

  2. Add the sweet potatoes and onions and cook for 8-10 minutes, or until the sweet potatoes are tender and the onions are translucent.

  3. Add the garlic and kale to the skillet and cook for an additional 2-3 minutes, or until the kale is wilted.

  4. In a bowl, whisk together the eggs, paprika, cumin, sea salt, and black pepper.

  5. Pour the egg mixture over the vegetables in the skillet and stir gently to distribute evenly.

  6. Cook the skillet over medium-low heat until the eggs are set, about 5-7 minutes.

  7. Turn off the heat and let the skillet cool for a few minutes before serving.

  8. Serve hot and enjoy!

Alternative Ingredients:

  • For those with SIBO: omit onions or use scallions instead.

  • For those with candida: omit onions and use leeks or scallions instead of garlic.

  • For those with SIBO, gastritis or acid reflux: omit garlic.

  • For those with exocrine pancreatic insufficiency: use avocado oil instead of olive oil.

  • For those with bile acid malabsorption: omit the paprika and cumin.

  • For those with kidney issues: reduce the amount of salt.

  • For those with histamine intolerance: omit black pepper or use white pepper instead.

  • For those with nut allergies: use coconut oil instead of avocado oil.

  • 1 tbsp chopped fresh herbs (choose 3 from thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano (optional)

Baked Egg and Vegetable Muffins

Why it's good: These muffins are a great source of protein and vegetables, making them suitable for those with SIBO, IBS, and exocrine pancreatic insufficiency. They're also gluten-free and dairy-free, making them suitable for those with celiac disease or lactose intolerance.

​

Ingredients:

  • 8 large eggs

  • 1/2 cup unsweetened almond milk or coconut milk (alternatives: lactose-free milk or oat milk for kidney issues and lactose intolerance)

  • 1 cup chopped broccoli (alternatives: cauliflower or asparagus)

  • 1/2 cup chopped red bell pepper (alternatives: green bell pepper or zucchini)

  • 1/4 cup chopped fresh parsley

  • 1/2 tsp sea salt

  • 1/4 tsp black pepper (alternative: white pepper)

  • 1 tbsp coconut oil or ghee (alternatives: olive oil or avocado oil)

Baked Egg and Vegetable Muffins.jpg

Instructions:

  1. Preheat the oven to 375°F (190°C) and grease a muffin tin with oil or cooking spray.

  2. In a large mixing bowl, whisk together the eggs and almond or coconut milk until well combined.

  3. Add the chopped broccoli, red bell pepper, and parsley to the bowl and stir to combine.

  4. Season the mixture with sea salt and black pepper and stir again.

  5. Use a spoon to transfer the mixture evenly into the muffin tin.

  6. Bake the muffins in the preheated oven for 20-25 minutes, or until set and lightly golden.

  7. Remove from the oven and let cool for a few minutes before removing from the muffin tin.

  8. Serve hot or cold and enjoy!

Alternative Ingredients:

  • For those with histamine intolerance: omit black pepper or use white pepper instead.

  • For those with nut allergies: use avocado oil instead of coconut oil or ghee.

  • For those with candida overgrowth: omit red bell pepper or use green bell pepper or zucchini instead.

  • For those with gastritis: omit black pepper or use white pepper instead.

  • For those with SIBO: use asparagus instead of broccoli.

  • For those with IBS: use zucchini instead of red bell pepper.

  • For those with exocrine pancreatic insufficiency: use ghee instead of coconut oil or olive oil.

  • For those with bile acid malabsorption (BAM): omit almond or coconut milk and use lactose-free milk or oat milk instead.

spinach-mushroom-omelet-recipe.webp

Spinach and Mushroom Omelet

Why It's Good: This omelet is packed with nutrient-rich ingredients such as spinach and mushrooms, making it a great way to start your day with a healthy dose of vitamins and minerals. It's also a good source of protein, which can help keep you full and satisfied.

Ingredients:

  • 2 large eggs

  • 1/4 cup unsweetened almond milk or lactose-free milk (alternatives: oat milk or coconut milk for kidney issues and lactose intolerance)

  • 1 cup organic baby spinach, chopped

  • 1/2 cup sliced mushrooms (alternatives: bell peppers or zucchini)

  • 1 tbsp coconut oil or ghee (alternatives: olive oil or avocado oil)

  • 1/4 tsp sea salt

  • 1/8 tsp black pepper (alternatives: white pepper for those with GERD or gastritis)

  • 1 tbsp chopped fresh herbs (choose 3 from thyme, rosemary, parsley, cilantro, basil, coriander, fennel, oregano)

  • Optional: dairy-free cheese or nutritional yeast flakes (alternative: omit for those with candida)

Instructions:

  1. In a small mixing bowl, whisk together the eggs and almond or lactose-free milk until well combined. Set aside.

  2. In a non-stick skillet, heat the coconut oil or ghee over medium-high heat.

  3. Add the sliced mushrooms to the skillet and sauté for 2-3 minutes until softened.

  4. Add the chopped spinach to the skillet and sauté for another minute until wilted.

  5. Pour the egg mixture into the skillet and stir gently to distribute the vegetables evenly.

  6. Sprinkle sea salt and black pepper over the omelet.

  7. If using dairy-free cheese or nutritional yeast flakes, sprinkle over the top of the omelet.

  8. Cover the skillet and cook the omelet for 2-3 minutes until set.

  9. Use a spatula to fold the omelet in half and slide it onto a plate.

  10. Sprinkle the chopped fresh herbs over the top before serving.

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: use oat milk or coconut milk instead of almond milk.

  • For those with SIBO: use zucchini instead of mushrooms.

  • For those with IBS: use bell peppers instead of mushrooms.

  • For those with exocrine pancreatic insufficiency: use ghee instead of coconut or olive oil.

  • For those with candida: omit dairy-free cheese or nutritional yeast flakes.

  • For those with GERD or gastritis: use white pepper instead of black pepper.

Autumn Harvest Breakfast Bowl

Why it's good: This dish is rich in fiber and nutrients from the pumpkin and sweet potato, while the cinnamon and ginger help to balance blood sugar levels and support digestion. The nuts and seeds provide healthy fats and protein for sustained energy throughout the morning.

Ingredients:

  • 1 cup diced pumpkin or butternut squash

  • 1 cup diced sweet potato

  • 1/2 red onion, chopped

  • 1 bell pepper, chopped

  • 1 tbsp coconut oil or ghee (alternatives: olive oil or avocado oil)

  • 1/2 tsp ground cinnamon

  • 1/2 tsp ground ginger

  • 1/4 tsp sea salt

  • 1/4 tsp black pepper

  • 2 tbsp chopped nuts (such as pecans or walnuts)

  • 1 tbsp pumpkin seeds

  • 2 cups fresh spinach or kale leaves, chopped

  • 2 large eggs (optional)

weet potato.jpg

Instructions:

  1. Preheat the oven to 400°F (200°C).

  2. In a large bowl, toss together the pumpkin, sweet potato, red onion, bell pepper, coconut oil or ghee, cinnamon, ginger, sea salt, and black pepper.

  3. Spread the mixture out on a baking sheet and roast in the preheated oven for 25-30 minutes, stirring occasionally, until the vegetables are tender and lightly browned.

  4. While the vegetables are roasting, toast the nuts and pumpkin seeds in a dry skillet over medium heat until lightly browned and fragrant, about 5-7 minutes.

  5. In a large bowl, toss together the roasted vegetables, chopped spinach or kale, and toasted nuts and seeds.

  6. If desired, fry two eggs in a separate skillet to serve on top of the vegetable mixture.

  7. Serve the vegetable mixture in bowls, topped with the fried eggs (optional).

Alternative Ingredients:

  • For those with histamine intolerance: omit cinnamon and ginger

  • For those with SIBO: omit red onion

  • For those with candida: omit sweet potato or replace with small amount of butternut squash

  • For those with bile acid malabsorption: replace coconut oil or ghee with olive oil or avocado oil

  • For those with kidney issues: omit nuts and pumpkin seeds, and reduce amount of sweet potato and pumpkin

  • For those with IBS: use spinach instead of kale, and reduce amount of red onion and bell pepper

  • For those with exocrine pancreatic insufficiency: omit eggs

Cream of Rice Cereal.webp

Cream of Rice Cereal

Why it's good: Cream of Rice is a gentle and easily digestible cereal that is gluten-free and perfect for those with digestive issues such as IBS, SIBO, and gastritis. The addition of almond milk and banana provide natural sweetness and nutrients.

Ingredients:

  • 1/2 cup Cream of Rice cereal

  • 1 cup unsweetened almond milk (alternatives: coconut milk, lactose-free milk, or oat milk for kidney issues and lactose intolerance)

  • 1/2 tsp ground cinnamon

  • 1 small banana, mashed

  • 1 tbsp chopped nuts (optional) (alternatives: omit for those with nut allergies)

Instructions:

  1. In a small saucepan, bring almond milk to a boil.

  2. Reduce heat to low and add Cream of Rice cereal and cinnamon.

  3. Stir constantly for 1-2 minutes until the cereal thickens.

  4. Remove from heat and stir in mashed banana.

  5. Serve hot and sprinkle with chopped nuts (if using).

Cream of Rice cereal is a gut-friendly breakfast option that provides a variety of health benefits. The high fiber content helps to promote healthy digestion and prevent constipation, while also providing a steady source of energy throughout the morning. Additionally, Cream of Rice cereal is gluten-free and easily digestible, making it a great option for those with celiac disease or other gluten sensitivities. It is also a good source of vitamins and minerals, including iron, which can help to support healthy blood flow and oxygenation in the body.

 

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: lactose-free milk or oat milk

  • For those with nut allergies: omit chopped nuts

  • For those with candida: omit banana or use a sugar-free sweetener such as stevia or monk fruit

  • For those with histamine intolerance: omit ground cinnamon or use a small amount of fresh cinnamon stick

  • For those with SIBO: use lactose-free milk instead of almond milk, and omit the banana

  • For those with IBS: use lactose-free milk instead of almond milk, and omit the chopped nuts (if using)

Pumpkin Pancakes

Why it's good: Pumpkin is high in fiber and low in calories, making it a great addition to a gut-friendly breakfast. The spices used in this recipe, such as cinnamon and ginger, also have anti-inflammatory properties that can benefit those with gastritis and IBS.

Ingredients:

  • 1 cup gluten-free flour

  • 1/2 cup almond flour

  • 2 tbsp coconut sugar (alternatives: maple syrup, honey or stevia for those with candida overgrowth)

  • 1 tsp baking powder

  • 1/2 tsp baking soda

  • 1 tsp cinnamon

  • 1/2 tsp ginger

  • 1/4 tsp nutmeg

  • 1/4 tsp sea salt

  • 1/2 cup pumpkin puree

  • 1 egg

  • 1/2 cup unsweetened almond milk (alternatives: lactose-free milk or oat milk for kidney issues and lactose intolerance)

  • 1 tsp vanilla extract

  • 2 tbsp coconut oil or ghee, melted (alternatives: olive oil or avocado oil)

  • Brazilain nuts for toppings

Pumpkin-Pancakes.webp

Instructions:

  1. In a large mixing bowl, combine the gluten-free flour, almond flour, coconut sugar, baking powder, baking soda, cinnamon, ginger, nutmeg, and sea salt.

  2. In a separate mixing bowl, whisk together the pumpkin puree, egg, almond milk, vanilla extract, and melted coconut oil or ghee.

  3. Add the wet ingredients to the dry ingredients and stir until well combined.

  4. Heat a non-stick skillet or griddle over medium heat.

  5. Scoop 1/4 cup of batter onto the skillet and cook until bubbles form on the surface.

  6. Flip the pancake and cook for another 1-2 minutes, or until lightly browned on both sides.

  7. Repeat with the remaining batter, adding more oil or ghee to the skillet as needed.

  8. Serve with sliced bananas, berries, or a drizzle of maple syrup.

Health Benefits: Pumpkin is a good source of fiber, vitamin A, and antioxidants, which can help improve digestion, support immune function, and reduce inflammation in the body. The gluten-free flour blend used in this recipe is a good option for those with celiac disease or gluten sensitivity.

​

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: lactose-free milk or oat milk

  • For those with SIBO: omit pumpkin puree or use a small amount

  • For those with IBS: omit pumpkin pie spice or use cinnamon or ginger instead

  • For those with exocrine pancreatic insufficiency: omit coconut oil or use olive oil or avocado oil

  • For those with candida: omit maple syrup or use a sugar-free sweetener such as stevia or monk fruit

  • For those with histamine intolerance: use fresh pumpkin instead of canned pumpkin

  • For those who cannot tolerate black pepper: omit pumpkin pie spice or use cinnamon or ginger instead

Green Smoothie Bowl with Granola.jpeg

Green Smoothie Bowl with Granola

Why It's Good: This green smoothie bowl is packed with nutrient-dense ingredients that are beneficial for gut health. The spinach and kale are high in fiber and antioxidants, which can help to reduce inflammation and promote healthy digestion. The avocado provides healthy fats, which can help to keep you feeling satiated throughout the morning, while the banana adds a natural sweetness and a boost of potassium. The granola on top adds a satisfying crunch and is a great source of whole grains.

​

Ingredients:

  • 2 cups fresh spinach leaves

  • 1 cup chopped kale

  • 1 ripe avocado

  • 1 ripe banana

  • 1/2 cup unsweetened almond milk or coconut milk

  • 1 tbsp honey or maple syrup (optional)

  • 1/2 cup granola (gluten-free if necessary)

  • 1/4 cup fresh berries (optional)

Instructions:

  1. In a blender, combine the spinach, kale, avocado, banana, almond or coconut milk, and honey or maple syrup (if using).

  2. Blend until smooth, adding more liquid as needed to achieve desired consistency.

  3. Pour the smoothie into a bowl and top with the granola and fresh berries (if using).

  4. Serve immediately and enjoy!

Health benefits:

​The Green Smoothie Bowl with Granola is a nutrient-packed breakfast option that provides numerous health benefits. The spinach and kale are rich in vitamins A, C, and K, as well as iron and calcium. The avocado provides healthy fats, while the banana and berries add natural sweetness and antioxidants. The chia seeds and granola offer fiber and protein to help keep you feeling full and satisfied. This breakfast bowl is also gluten-free and dairy-free, making it a great option for those with dietary restrictions.

​

Alternative Ingredients:

  • For those with SIBO or IBS: use coconut milk instead of almond milk and omit honey or maple syrup

  • For those with candida overgrowth: omit honey or maple syrup

  • For those with histamine intolerance: use frozen berries instead of fresh

  • For those who cannot tolerate granola: use chopped nuts or seeds instead

Banana Avocado Smoothie

Why it's good: This smoothie is rich in healthy fats, fiber, and potassium from the avocado and banana, making it a great option for those with kidney issues and constipation. The ginger can also help reduce inflammation in the gut for those with IBS or gastritis.

Ingredients:

  • 1 ripe banana

  • 1/2 avocado

  • 1 cup unsweetened almond milk (alternatives: coconut milk, lactose-free milk or oat milk for kidney issues and lactose intolerance)

  • 1/2 tsp grated fresh ginger

  • 1 tbsp honey (alternatives: maple syrup, stevia or monk fruit for those with candida)

  • 1/4 tsp ground cinnamon (optional)

  • 1 cup ice

Banana Avocado Smoothie.jpg

Instructions:

  1. In a blender, combine the banana, avocado, almond milk, ginger, honey, and cinnamon (if using).

  2. Blend until smooth.

  3. Add ice and blend again until the smoothie reaches a desired consistency.

  4. Pour into a glass and enjoy!

Health benefits:

Banana Avocado Smoothie is a nutrient-packed breakfast option that offers several health benefits. Here are some of the potential benefits of this smoothie:

  • Good source of healthy fats: Avocado is rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease.

  • High in fiber: Both bananas and avocados are good sources of fiber, which can help regulate digestion, promote satiety, and support a healthy gut microbiome.

  • Rich in potassium: Bananas are an excellent source of potassium, an essential mineral that helps regulate blood pressure and support muscle and nerve function.

  • Good source of vitamins and minerals: This smoothie contains a variety of vitamins and minerals, including vitamins C, E, and K, as well as folate, magnesium, and potassium.

  • May support healthy skin: Avocado is a good source of vitamin E, which is known to promote healthy skin by protecting it from oxidative damage and supporting collagen production.

  • May support brain health: Avocado is also a good source of vitamin K, which has been linked to improved cognitive function and a lower risk of neurodegenerative diseases.

 

Alternative Ingredients:

  • For those with kidney issues and lactose intolerance: lactose-free milk or oat milk

  • For those with SIBO or candida: omit honey or use a sugar-free sweetener such as stevia or monk fruit

  • For those who cannot tolerate cinnamon: omit ground cinnamon

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