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A Gut Affair: Recipes That Love Your Gut Back

The phrase ‘you are what you eat’ takes on a whole new meaning when you realize the role it plays in your gut health. There are specific types of food that not only support the good bacteria living in your gut, but also helps it sustain. What are these? And how can you make it a part of your daily diet? It’s time to head to the kitchen, because we’ve got some of our favorite recipes compiled for you!

 

1. Fermented Rice Water

Take some cooked white rice and a little bit of water. Put both in a clay pot and cover it. Leave this overnight. The next morning, take about 2 spoons of this rice with the water first thing in the morning. To can add a teaspoon of CosMix Happy Gut to this as well!

2. Berry Spinach Smoothie

Ingredients:

1 cup plain Greek yoghurt

1 cup berries

½ cup baby spinach leaves

¼ cup mashed ripe avocado

1 tbsp nut butter

1 piece (1/2 inch) peeled ginger

1 tsp Chia seeds

Blend all ingredients until smooth and consistent. Consume immediately. Enjoy!

 

3. Fermented Vegetables

Ingredients:

1 clean mason jar (or any wide-mouthed jar)

Assorted veggies of your choice such as carrots, beets, cucumber, cauliflower, chillies.

2 cups water

Spices like peppercorns, dill, bay leaf, basil.

1 ½ tbsp coarse seal salt

Instructions:

Place vegetables and any spices/herbs you're using in the mason jar right up to the bottom of the neck.

Leave approximately 1 inch of space at the top.

In a separate vessel, stir together salt and water, until dissolved fully.

Add this to the mason jar, leaving up ½ inch space at the top.

Ensure the veggies are fully submerged in the salt water.

Close the lid on the jar tightly and place it out of direct sunlight.

Leave this alone now. Around day 2, you’ll notice bubbling. Once this happens, gently loosen the lids to let some of the gas escape. Do this once or twice a day.

Around 4-7 days, the veggies will be ready for consumption. The longer it’s in, the tangier it’ll taste, so let it sit according to your preference.

Once it suits your taste buds, refrigerate it and have anytime!

 

4. Simple Sauerkraut

Ingredients:

1 medium jar

½ head white cabbage

Salt

Instructions:

Remove the outer leaves of the cabbage. Cut into half and begin to chop into thin slices.

In a bowl, toss the cabbage and the salt. And mix together. Adjust the salt as per your preference.

With clean hands, massage the salt for a few minutes (about 10 mins.) and leave it to stand so that the salt can draw out the moisture.

Now, take the cabbage and pack it in a clean glass or ceramic jar. Using the back of a spoon, keep pressing the cabbage down so it releases the moisture. Pack it in tightly. Make sure there’s enough liquid to cover the cabbage.

Seal with a lid and leave it alone.

On day 2, open the jar to release the gas. Once again, push the cabbage in. You can have a taste too.

On day 3, repeat the above step. Taste again. If it meets your level of tanginess, refrigerate or else leave it out for day 4 and repeat the same step again.

 

5. Turmeric Lemon Ginger Tea

Ingredients:

1 cup water

Juice of 1 lemon

1 knob (about 1 inch) ginger, thinly sliced

1 tsp turmeric

Instructions:

Boil water over high heat.

Remove from heat. And add lemon juice, ginger and turmeric.

Let it cool for about 5-10 minutes before serving.

You can also refrigerate this to have later as iced tea. Store in an airtight container.

The best part about each of these recipes is that you can pair them with CosMix Happy Gut! So, which one are you trying first?

 

 

Words by

Karen Fernandes, 

Writer, Creative Consultant.