Nutrition Spotlight: Eat for Healthy Digestive/Gut Health

Proper nutrition is a building block to good health.  Many packaged and processed foods cause the body to be inflamed and to spend more time trying to handle the effects of “fake” colors and additives instead of using food as fuel to repair and power your body’s systems.  Digestive problems like bloating, cramping, gas, abdominal pain, diarrhea, and constipation are not uncommon even if you don’t have a condition such as Irritable Bowel Syndrome (IBS), Crohn’s Disease, diverticulitis, and heartburn.

Some foods that help improve digestion are: yogurt, apples, fennel, kefir, chia seeds, kombucha, papaya, whole grains, tempeh, beets, miso, ginger, kimchi, dark green vegetables, natto, sauerkraut, salmon, bone broth, and peppermint.

This month’s recipe is a hassle free way to eat healthy.  It can easily be an entrée or a side dish and can be versatile as you add vegetables to customize to your tastes. 

Brussels Sprouts and Beet Salad

(Serves 4)

Ingredients

3 medium size beets

Extra virgin olive oil

Kosher salt, pepper,  garlic powder, onion powder to taste

12 ounces fresh Brussels sprouts

1/4 cup slow roasted pecans , roughly chopped

1/4 cup extra virgin olive oil

1 tablespoons apple cider vinegar

½  tablespoon grainy mustard

1  tablespoon Dijon mustard

1  tablespoon maple syrup , or more to taste

salt and pepper to taste

1.5 ounces goat cheese

Instructions

Preheat oven to 400

Peel beets and chop into ¼- ½  inch pieces.  Place on lined sheet pan and drizzle with olive oil and season with salt, pepper, garlic powder, onion powder.  Roast  for 20-25 minutes or until fork tender.  Remove and let cool. 

Rinse brussels sprouts and dry.  Remove outer leaves and slice core.  Use mandolin, food processor, or knife to finely slice brussels sprouts into strips.  Place in large bowl.

Scatter beets and roasted chopped pecans on top the Brussels sprouts. 

In a small jar with a screw top lid, add the olive oil, vinegar, mustards, maple syrup, kosher salt, and freshly ground black pepper.  Shake well and season to taste.  Pour over the salad and toss well to coat.  Allow to sit 15-30 minutes before serving for flavors to marry.  When ready to serve, sprinkle with goat cheese crumbles.  Feel free to add other vegetable or cooked chicken to make a heartier salad.  *I added sunflower seeds and pumpkins seeds to mine for some additional crunch* 

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