Whether you’re in the mood for something sweet or savory, these mouthwatering breakfasts will help you maintain a healthy gut.
It’s not for nothing that momma always said breakfast is the most important meal of the day – it sets the blueprint for the hours to come. A healthy gut contributes to the health of your nervous and immune systems, keeps stress in check and can even improve concentration. We’ve scoured the web to find breakfast options that are good for a healthy gut and will satisfy your taste buds.
Bonus: these are all great pre-workout!
Coconut Cashew Yogurt (serves 4)
Not into dairy? No problem. This non-dairy yogurt recipe will give you the same probiotic benefits that you’ll get with dairy-based yogurt breakfast concoctions.
- 1 cup cashews, soaked overnight and drained
- 2 cups water (filtered, distilled or coconut water)
- 1 cup coconut meat, fresh or frozen (no additives)
- 1 tbsp (sweetener must be sugar based, such as maple syrup, to feed the fermentation. No stevia or monk fruit extract allowed)
- 2 probiotic capsules (lactobaciullus works best)
Using a yogurt maker: Ensure all your tools are very clean before making yogurt. In a blender or food processor, combine all ingredients until very smooth. Pour coconut-cashew mixture into yogurt maker. Ferment for 8-12 hours. Chill in refrigerator.
If you don’t have a yogurt maker: Make sure all of your tools are very clean. In a high-powered blender or food processor blend cashews, water, coconut, probiotics (or culture) and sweetener and blend until smooth. Pour yogurt into your containers, and prepare to incubate using the method of your choice. Allow to incubate for about 6 to 12 hours. Yogurt will thicken slightly after it cools. Store in the refrigerator in an air-tight container.
- Add yogurt into sterilized mason jars. Place jars into a small cooler. Fill cooler with hot tap water (the ideal temperature is 120 to 125F) until jars are submerged but not floating. Close the cooler lid and leave for 6 to 12 hours.
- Add yogurt to sterilized mason jars. Wrap jars with two kitchen towels, covering entire jars (top and sides) and leave in a warm place for 6 to 12 hours.
- Add yogurt to sterilized mason jars. Place jars in a roasting pan and place 1 cup of hot water in pan. Cover with a kitchen towel. Place in an oven (that is turned off!!) with the light on. Leave for 6 to 12 hours.
Almond Butter Banana Simply 100 Smoothie (serves 2)
Not only does this recipe boast gut-healthy Greek yogurt and cinnamon, but it also has bananas which are increasingly being put in the spotlight for their ability to help with digestive ailments and poor gut health.
- 1 cup Chobani Simply 100 Vanilla Greek Yogurt
- 2 bananas
- 1/2 cup almond butter
- 2 tbsp honey (optional)
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- 3/4 cup milk, low fat or skim
- 1 cup ice
- pinch of salt
Combine all ingredients in a large blender. Blend until smooth. Divide equally into 16 oz cups.
Avocado-Blueberry Muffins (serves 12)
Avocados are an effective way to treat a leaky gut, but you don’t need to resort to those omnipresent avocado toasts. Instead try this unique and tasty recipe.
- 2 cups all-purpose flour
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 ripe avocado, seeded and peeled
- 3/4 cup sugar
- 1 egg
- 1 tsp vanilla extract
- 1 cup plain yogurt
- 6 oz (1 ¼ cup) fresh blueberries
- 1/4 cup flour
- 1/3 cup sugar
- 3 tbsp butter, softened
- 1 tsp cinnamon
Muffins: Preheat oven to 375 F. Line a muffin tin with 12 paper liners. In a medium bowl, mix together the flour, baking powder, baking soda, and salt. Spoon avocado into a stand mixer and beat until almost smooth. Add sugar and beat until well blended. Add the egg, beating until completely combined. Add the vanilla and the yogurt and mix well. Put the flour mixture into a sifter and sift half of the mixture into the batter and mix until just combined. Sift in the remaining flour and mix until just blended. Gently fold in the blueberries. Using a spoon or an ice cream scoop, divide the batter among the 12 cups. Sprinkle the streusel topping over the batter in the 12 cups, dividing evenly. Bake for 25-30 minutes, or until a wooden tester comes out clean. Let cool in the pan on a rack for 5 minutes before removing. Serve warm or at room temperature.
Streusel Topping: Whisk together the flour, sugar, and cinnamon. Add the butter, and mix in using your fingers to rub the butter into the dry ingredients. Set aside.
Fresh Pea Pancakes with Smoked Salmon, Crème Fraîche & Quail Eggs (12 small pancakes)
Peas may not be the first thing you think of when it comes to a healthy gut, but they’re a great food to include in your diet. Add in smoked salmon and you’ve got a great weekend brunch option.
- 8 ounces (about 1 1/2 cup), fresh or frozen and thawed peas
- 1 egg
- 1 to 2 tbsp of flour
- salt and freshly ground black pepper
- 2 tbsp canola or grapeseed oil
- 1/2 pound Scotch smoked salmon
- 12 quail eggs or hen egg
- crème fraîche
Bring a small pot of water to a boil and blanch peas until tender, about 1 or 2 minutes. Drain, then run under cold running water until peas are cold. Set 1/3 of the peas aside and puree the remaining peas in a food processor with the egg. The mixture should be smooth, if not, add one or two tablespoons of water. Place the puree in a bowl and whisk in the flour, salt and pepper and the reserved whole peas. The mixture should have the consistency of pancake batter, adjust the amount of flour accordingly. Place 1 tablespoon of oil in a skillet over medium-high heat. Spoon the batter onto the skillet to make pancakes. Don’t crowd the pan too much. Cook gently, about 3 minutes per side, taking care not to color them too much. Place the pea pancakes on a plate and keep warm while you cook the rest of the batter. Keep the skillet on medium heat and add a little more oil. Break the quail eggs or hen eggs in a ramequin taking care not to break the yolk and transfer to the skillet. Season with salt and pepper and cook to sunny-side up. You can use a small pastry cutter to trim the eggs into perfect rounds or ovals. Top the warm pea pancakes with smoked salmon. Squeeze some lemon juice over the salmon and top each pancake with an egg. Serve immediately with crème fraiche.
When it comes to digestive health, Good Culture cottage cheese is a great option because it’s made with organic ingredients like chia seeds and blueberries. In addition, cottage cheese has an innate ability to help healthy gut bacteria proliferate.
- 8 ounces fresh strawberries, trimmed and halved
- 2 tbsp balsamic vinegar
- 2 tbsp honey
- 2 containers Good Culture blueberry acaí chia cottage cheese
- fresh mint leaves
Preheat oven to 375 F. In a baking dish, toss strawberries with vinegar and honey. Roast until berries are softened and syrupy, about 30-35 minutes. In a skillet over medium heat, toast coconut, stirring frequently, until fragrant and lightly browned. remove from heat to cool. Spoon each container of cottage cheese into a bowl. Top each with half of the strawberries and an extra drizzle of the balsamic syrup. Sprinkle with coconut and finish with mint.
Sticky Bun Chia Seed Pudding (serves 4)
This is a great recipe to satisfy your sweet tooth and maintain a healthy gut, with digestion-friendly ingredients like cinnamon, chia seeds and cashew milk.
Chia Seed Pudding:
- 2 cups Silk Unsweetened Cashew milk
- 1/2 cup chia seeds
- 2 tbsp agave
- 1 tbsp brown sugar
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 2 tbsp maple syrup
- 2 tbsp agave
- Pinch of salt
- 3/4 cup chopped pecans
In a medium bowl, whisk together Silk, chia seeds, agave, brown sugar, cinnamon and vanilla. Cover and refrigerate overnight. Once pudding has thickened, prepare sticky pecans: Add maple syrup, agave and salt to a saucepan and bring to a boil. Remove from heat and stir in pecans. Let pecans sit for 5 minutes. To serve, spoon sticky pecans over pudding and enjoy!
Want more of our favorite healthy recipes? Read on: