Healing Foods

🥦 Healing Foods: Nourishing Your Gut from Within 🌿

“Let food be thy medicine and medicine be thy food.” – Hippocrates

If you’re struggling with bloating, constipation, reflux, or fatigue, healing your gut begins with what you eat. Below, you’ll find delicious, evidence-based recipes designed to reduce inflammation, improve digestion, and support overall wellness—naturally.

🍳 Healing Breakfast Options

1. Scrambled Eggs with Healing Herbs 🌿

Ingredients (1 serving):

• 2–3 pasture-raised brown eggs

• ½ bunch organic cilantro

• ½ white or yellow onion, chopped

• 2 tbsp coconut oil

• Himalayan salt (to taste)

• Organic black pepper, cayenne pepper, garlic powder

• Optional: spinach, bok choy, kale, mushrooms, microgreens

Instructions:

1. Beat eggs. Set aside.

2. In a pan, sauté onions in coconut oil until translucent.

3. Add eggs, herbs, spices, and greens. Stir gently until fully cooked.

Benefits:

• High in protein, antioxidants, and gut-healing fats.

• Herbs like cilantro and microgreens reduce inflammation.

2. Mashed Sweet Potatoes with Cinnamon & Butter 🍠

Ingredients:

• 2 large sweet potatoes

• ½ cup grass-fed butter (like Danish Creamery)

• Cinnamon to taste

Instructions:

1. Boil sweet potatoes for 1½–2 hours.

2. Drain and mash while hot.

3. Mix in butter and cinnamon until smooth.

Benefits:

• Regulates blood sugar

• Rich in fiber, beta-carotene, and brain-boosting nutrients

3. Soft-Boiled Eggs 🥚

Ingredients:

• Pasture-raised eggs

Instructions:

1. Boil water. Gently lower in eggs.

2. Cook 6½–7 minutes.

3. Transfer to ice water. Peel and enjoy.

Benefits:

• Rich in choline for brain health

• Easy to digest and gut-friendly

4. Daily Fruit Portion (3 Cups Max, Not for Diabetics) 🍇🍊

• Apples

• Blueberries

• Papaya

• Oranges

• Guava

• Blackberries

• Grapes

Tip: Opt for organic or homegrown when possible.

🍲 Healing Soups for Lunch or Dinner

5. Immune-Boosting Chicken Soup 🐓

Ingredients:

• 1½ lbs organic boneless chicken thighs

• 2 thumbs fresh ginger, sliced

• 1 purple onion, chopped

• 5 cloves garlic, minced

• Himalayan salt, black pepper, garlic & cayenne powder

• ½ tsp turmeric

• 4 liters water

• 1½ lbs spinach or bok choy

• Spring onions, chopped

Instructions:

1. In a pot, layer ginger, garlic, onion, and chicken.

2. Season and let juices release (5–7 mins).

3. Add water, simmer 45 mins.

4. Add greens, spring onions. Simmer 5 mins more.

5. Serve with soft-boiled egg and avocado.

6. Lentil or Mung Bean Soup 🌱

Ingredients:

• 2 cups mung beans or lentils

• 4 stalks celery

• 1 onion

• Diced sweet potatoes

• Garlic powder, turmeric, black pepper

• 1 lb dark leafy greens

• Himalayan salt

• 4+ liters water

Instructions:

1. Combine all ingredients in a pot.

2. Boil, then simmer 4–5 hours. Add water as needed.

3. Season to taste and enjoy.

7. Pinto or Black-Eyed Bean Soup with Ground Beef 🫘

Ingredients:

• 5 cups soaked beans

• 3 bay leaves

• 1 lb ground beef (80/20)

• 2 tbsp coconut oil

• Garlic, onion, smoked paprika, cayenne

• Himalayan salt, black pepper

• Optional: turmeric, cilantro, chopped onions

Instructions:

1. Boil beans with bay leaves (1.5–2 hrs).

2. Sauté onions and garlic, then brown beef with spices.

3. Add beef to beans, simmer 30 mins.

4. Stir in herbs. Adjust seasoning. Serve hot.

8. Bone Marrow Soup (Limit 1 cup, 2x/week) 🦴

Ingredients:

• 2 lbs beef marrow bones

• 7 cups water

• 1 taro root, 2 carrots, 2 celery stalks

• 1 onion, 5 garlic cloves

• 1 box kale/spinach/bok choy

• 1 tbsp apple cider vinegar

• Sea salt, black pepper, turmeric

• Optional: parsley or cilantro garnish

Instructions:

1. Boil bones with vinegar 20 mins. Discard water. Add new water.

2. Simmer 6–8 hours. Skim top.

3. Add vegetables, cook 1 hr.

4. Add greens and spices, simmer 15 mins. Serve.

🍽 Healing Dinner Plates

9. Stir-Fry Vegetables 🥦

Ingredients:

• 1 lb broccoli

• 1 pack baby bella mushrooms

• 1 carrot, sliced

• 1 onion, quartered

• 3 tbsp butter

• Garlic powder, salt, pepper

Instructions:

1. Blanch broccoli in boiling water. Set aside.

2. Sauté onions in butter. Add mushrooms, carrots.

3. Stir in broccoli and season. Cook 5 more mins. Serve warm.

10. Baked Salmon 🐟

Ingredients:

• 2 lb center-cut salmon, skin removed

• Garlic powder, black pepper

• 3 tbsp grass-fed butter, cubed

• 1 tsp Red Boat fish sauce

Instructions:

1. Preheat oven to 375°F.

2. Place salmon in buttered glass dish.

3. Season, scatter butter, drizzle fish sauce. Cover.

4. Bake 20 mins. Serve with veggies or rice.

11. Coconut Amino Salmon Cubes 🧂

Ingredients:

• 2 lbs salmon, cut into 1” cubes

• 1 thumb fresh ginger

• Garlic powder, black pepper, cayenne

Instructions:

1. Combine all in a covered pan.

2. Cook on medium heat 8 minutes. Serve immediately.

💬 Final Thoughts

These recipes aren’t just delicious—they’re gut-healing, anti-inflammatory, and energy-boosting. Incorporate them into your weekly routine and watch how your digestion, energy, and mood transform naturally.

📩 Need Personalized Help?

I’m here to guide you with custom digestive healing plans, food lists, and consultations.

📧 admin@thegutwealthmethod.com
📞 (409) 300-5220

Heal your gut, and everything else follows.
– Dr. Sarah Jane Slaughter
Founder, The Gut Wealth Method