Nutrition Spotlight: Eat for Digestive/Gut Health (Chicken and Kale Casserole)

Did you know that eating anti-inflammatory and healthy foods to support healing and better health doesn’t mean you are on a restricted “diet”?  Eating healthily is building block to the foundation of good help.  You can take all the medicines, supplements, hyperbaric sessions, detoxes, and PEMF sessions you can handle, but if your body doesn’t have the proper fuel for activity and repair you are just wasting time and money.

This month the Nutrition Spotlight is on foods that support a healthy gut and digestive tract, and the recipe is for a Chicken and Kale Casserole.

5 Foods that Aid in Digestion:

Whole Grains like brown rice and whole wheat bread for the fiber and added nutrients like omega-3 fatty acids.

Dark Leafy Greens like spinach and kale for fiber and nutrients like folate, vitamin C, vitamin K, and vitamin K, as well as a specific sugar that helps fuel growth of healthy gut bacteria.

Lean Protein like chicken, turkey, white fish, salmon, tuna, beans, peas, and lentils, tofu and tempeh are good because they don’t put additional stress on the colon.

Low-Fructose Fruits such as blueberries, strawberries, raspberries, oranges, and grapefruits are easier to tolerate and less likely to cause gas.  Bananas are also good and are fiber rich and contain a inulin which stimulates growth of good bacteria in the gut.

Avocado is packed with fiber and essential nutrients like potassium, which helps promote healthy digestive function.  It is also low-fructose, so it is less likely to cause gas.

Call (614) 319-3354 to schedule a free assessment and to make a personalized health plan.

Chicken Kale Casserole (10 Servings)

Ingredients

2 lb cooked chicken breast shredded

1½ cup brown rice

1 tsp turmeric

4 tbsp extra virgin olive oil separated into 2 tbsps each

2 cup onion chopped

3 cloves garlic chopped

2 bunch kale stems removed, finely chopped

3 tsp garlic powder

2 tsp onion powder

½ tsp chicken bouillon

1 tsp dried thyme

½ tsp smoked paprika

2 cup milk low fat

1 cup chicken broth

1 cup panko breadcrumbs

3 tbsp parmesan cheese grated

Cook the rice according to the packages instructions, substituting bone broth for water and adding 1 tsp of turmeric. Remove from heat, fluff with a fork, cover and set aside. Preheat your oven to 400 degrees. 

Heat one of the 2 tbsp of olive oil on medium heat in a large fry pan or Dutch oven. When heated, add the onion and cook for about 4-5 minutes until soft and translucent. Then add the garlic and cook for about 30 seconds to a minute.

Add the kale to the pan of onions and garlic. Cook, mixing thoroughly until all the kale is fully covered with the oil. Add spices and cook, mixing frequently until the kale begins to wilt - about 3-4 minutes of cooking. 

Turn the heat up to high, and slowly whisk in the milk. Cook for about a minute until the milk begins to thicken a bit, then slowly whisk in the chicken broth and bring to a boil. Drop the heat and simmer for another minute. 

Add the shredded chicken and the cooked rice and toss everything together until fully combined. Cook for 1-2 minutes until heated through. 

While the chicken and rice heat up in the pan. In a medium sized bowl, add your breadcrumbs and parmesan cheese and mix together. Slowly whisk in the last 2 tbsps of olive oil (you may need more depending on your preferred texture), stirring as you pour. Add enough of olive oil until all the breadcrumbs are covered with oil and the mixture is moist. 

Add the chicken, rice, and kale mixture to a large baking dish, and spread evenly. One spoonful at a time, top the chicken and rice with the breadcrumb mixture until the entire casserole is covered. 

Bake for 10-15 minutes until the breadcrumbs are toasted.

***Note***I halved the recipe and omitted the breadcrumbs because I don’t like them, instead adding the parmesan after the milk thickened.***