How to prepare delicious food to have a healthy and exciting gut

How to prepare delicious food to have a healthy and exciting gut

Research and scientific studies show that filling the gut with good, good bacteria is key to avoiding diseases such as type 2 diabetes, asthma and depression.

The question now is how do the intestines get filled with beneficial bacteria? You can use ingredients like anti-inflammatory vegetables and whole grains that are rich in fiber and healthy fats. It is not recommended to eat refined flour and sugar at all.

In this article, we will introduce the foods that can be beneficial for your  gut  .

  1. Vegetable soup:

This food is very beneficial for the intestine because three quarters of a cup of cashews with vegetables can fill your body with bacteria.

Sometimes, despite consuming good ingredients, you still need more control over your food. In such cases, vegetable soup can be a good option.

Ingredients for 4 people:

  • Three quarters of the amount of raw cashews
  • Two tablespoons of  coconut oil
  • 1 large onion, chopped
  • Two cloves of chopped garlic
  • Five servings of  broccoli  , cauliflower, or chopped tomatoes
  • Three to four cups of water
  • Two to three teaspoons of salt
  • Half a teaspoon of black pepper

How to prepare:

First, put the cashews in a bowl of water and leave it for 20 minutes. Then wash and chop it. In a large saucepan, heat the oil over medium heat. Heat onions and garlic in this skillet until soft. This may take up to 5 minutes.

Add your favorite vegetables to this mixture and then add the desired water. The amount of water should be so that it covers the vegetables. Then add salt and pepper. Leave it on the stove for 8 to 10 minutes to soften the vegetables. After cooling, transfer the ingredients to a blender or blender and mix well. Add the cashews and stir again. Taste it and add salt or pepper again if needed.

Nutritional value:  This food: 215 calories, 7 grams protein, 14 grams carbohydrate, 4 grams fiber, 2 grams sugar, 16.5 grams fat, 814 milligrams sodium.

  1. Grains made from apples and chia seeds:

Could this recipe really satisfy those who love cereals? Despite absorbing more than 14 grams of fiber, the answer to this question is yes.

Ingredients for one person:

  • Two tablespoons of  chia seeds
  • Half a cup of almond milk
  • Two to three drops of vanilla extract (optional)
  • a pinch of salt
  • 1/4 teaspoon spirulina (optional)
  • Small apple with skin
  • 1 teaspoon  cinnamon
  • 1-2 tablespoons of chopped walnuts
  • A tablespoon of coconut

How to prepare:

First, mix the chia seeds, milk, spirulina, salt and vanilla in a bowl. Put it in the refrigerator and leave it for 10 minutes. Now mix the apples,  cinnamon and  walnuts in a bowl.

Once the chia seeds are ready, mix and taste. Add the apple mixture to this bowl, then use coconut and cinnamon to garnish if needed.

Nutritional value:  335 calories, 7 grams protein, 36 grams carbohydrates, 14 grams fiber, 16 grams sugar, 21 grams fat, 294 mg sodium

  1. A complete detoxifying salad:

This salad tastes great with  avocado and  lemon and can be a good cleanser and strong body.

Ingredients for 4 people:

  • One serving of uncooked quinoa
  • One radish
  • Two carrots
  • The second in the laboratory is a mixture of the buds of different plants
  • Mint leaves
  • A chopped avocado
  • Sunflower seeds
  • Juice of one lemon
  • Two tablespoons of  extra virgin olive oil
  • Salt and black pepper
  • A small spoon of red pepper

How to prepare:

First, cook the  quinoa  and set it aside. To prepare the salad, mix all the ingredients and pour over the prepared quinoa.

Nutritional value:  354 calories, 9 grams protein, 38 grams carbohydrates, 8 grams fiber, 4 grams sugar, 19.5 grams fat, 78 milligrams sodium

  1. Chocolate cake:

This delicious cake contains all the necessary and beneficial ingredients for the body without gluten , sugar or refined flour.

Ingredients for making a chocolate cake:

For the cake:

  • Half a cup of coconut oil
  • Three tablespoons of almond flour
  • A quarter cup coconut flour
  • Three quarters of a cup of cocoa powder
  • A quarter cup of sugar
  • Two teaspoons of baking soda
  • Teaspoon salt
  • A serving of coconut milk
  • Three large eggs
  • Two small spoons of vanilla extract
  • Two tablespoons of  honey

Cake ingredients:

  • Two cans of coconut milk
  • Four tablespoons of maple syrup or coconut sugar
  • A quarter cup of cocoa powder
  • 1 teaspoon of liquid extract
  • a pinch of salt

For spices:

  • Coconut chunks
  • Mint leaves
  • the strawberry

How to prepare:

To prepare the cake, preheat the oven to 350 degrees Fahrenheit. Grease a tray and set it aside. In a bowl, mix the almond flour, coconut flour, cocoa powder, sugar, baking soda and salt.

In another bowl, combine coconut oil, coconut milk, eggs, vanilla and honey. Add dry ingredients to wet ingredients. Pour the prepared ingredients into an oven dish and let them cook for 55 to 60 minutes.

Combine coconut milk, maple syrup, cocoa powder, vanilla and salt to make a cake topper. Put it in the fridge until ready. The bottom layer of the cake is placed on a plate. Apply a layer of the prepared action on it. Put the other half of the cake on it and pour the rest of the ingredients on it.

Nutritional value:  421 calories, 10 grams protein, 22 grams carbohydrates, 7 grams fat, 10 grams sugar, 35 grams fat, 313 mg sodium