Gut-Friendly Summer Recipes

As the warm weather approaches, it's the perfect time to indulge in delicious and nourishing meals that are not only kind to your taste buds but also promote a healthy gut. In this collection of summer recipes, we've curated a selection of breakfast, lunch, and dinner options that are packed with fresh ingredients and designed to support your digestive health. These recipes prioritize gut-friendly ingredients while still delivering on flavor and satisfaction. Get ready to savor the season with these wholesome and tasty dishes that will leave you feeling nourished and energized.

Breakfast: Berry Chia Pudding Parfait

Ingredients:

• ¼ cup chia seeds
• 1 cup unsweetened almond milk (or any other plant-based milk)
• 1 teaspoon pure maple syrup (optional)
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• ¼ cup granola
• Fresh mint leaves (for garnish)

Instructions:

1. In a jar or bowl, mix chia seeds, almond milk, and maple syrup (if desired). Stir well to combine.
2. Let the mixture sit for 5 minutes, then stir again to prevent clumps.
3. Cover and refrigerate for at least 2 hours or overnight until the chia seeds have absorbed the liquid and the mixture has thickened.
4. In serving glasses or bowls, layer the chia pudding, mixed berries, and granola.
5. Repeat the layers until all the ingredients are used.
6. Garnish with fresh mint leaves and serve chilled.

Lunch: Chilled Cucumber & Avocado Soup

Ingredients:

• 2 large cucumbers (peeled and diced)
• 1 ripe avocado (peeled and pitted)
• 1 cup plain Greek yogurt
• 1 garlic clove (minced)
• 2 tablespoons fresh dill (chopped)
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste

Instructions:

1. In a blender, combine the cucumbers, avocado, Greek yogurt, garlic, lemon juice, dill, salt, and pepper.
2. Blend until smooth and creamy.
3. Chill the soup in the refrigerator for at least 1 hour before serving.
4. Garnish with additional dill and a drizzle of olive oil, if desired.

Dinner: Grilled Chicken & Vegetable Skewers

Ingredients:

• 2 boneless, skinless chicken breasts (cut into cubes)
• Assorted vegetables (bell peppers, red onions, cherry tomatoes, zucchini)
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 garlic cloves (minced)
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat. Thread the chicken cubes and vegetables onto skewers.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper to make the marinade.
3. Brush the marinade generously over the chicken and vegetable skewers, coating them evenly.
4. Place the skewers on the preheated grill and cook for about 8-10 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred.
5. While grilling, baste the skewers with any remaining marinade for added flavor.
6. Once done, remove the skewers from the grill and let them rest for a few minutes.
7. Serve the grilled chicken and vegetable skewers hot as a delicious and nutritious main course. You can accompany them with a side of quinoa, a fresh salad, or your favorite dipping sauce.