ThePrep: Gut-Healthy Dinners in Three Steps or Less

I’m not sure what the secret is to being healthy, but one thing that seems clear is that you have to eat a lot of food. There’s no way around it. The problem with this approach comes down to your gastrointestinal tract and how to prepare it for optimal health. This article will provide an overview of some of the most popular dietary recommendations as well as tips on how to incorporate them into your daily diet. As always, consult with a physician to develop an individualized plan based on your unique needs.

What foods are good for us? We all know there are a wide variety of things that are good for us. But it can be difficult to decide on a personal health strategy. Do you make room for chocolate every day? When you do, should you choose dark chocolate instead of milk chocolate? Which fruits and vegetables are best? What about proteins such as fish, chicken, eggs, beef, tofu, etc.?

How much does too much sugar and salt impact our health and weight? It’s important to remember we don’t live in isolation. Most modern foods are easily accessible and affordable, whether you live close to home or far away. These days, if you’re concerned about your eating habits, we have many great options to help get you started on a path towards living healthier.

One option we recommend to many people is to follow an organic approach. Organic produce has been proven to contain more nutrients than nonorganic alternatives. A new crop called organically grown tomatoes have recently hit grocery shelves at low prices, making them another great choice.

Organic foods aren’t just better for the environment; they also lower your total health costs. However, there are still plenty of other ways to enjoy nutritious foods. Here are some simple steps for achieving gut-healthy recipes that can keep you feeling full without having to worry about calories:

Step # 1 - Add probiotics and whole grains to any meal or snack:

Probiotics are essentially “good bacteria that live outside of your body. They play an incredibly important role in keeping your immune system working properly. Eating a healthy diet and incorporating foods like yogurt or kefir into your everyday meals can help support a strong microbiome by giving these beneficial microbes a boost. Research suggests that probiotic supplements can even reduce your risk of heart disease. So, go ahead and add some into your next dinner!

Step # 2 - Avoid inflammatory foods:

Inflammation makes up 80 percent of your entire digestive system, which means that eating processed, refined carbohydrates such as white bread and pasta can quickly cause inflammation throughout your body. Instead, try switching to ingredients like sunflower seeds, nuts, beans, lentils, and quinoa because they’re rich sources of omega-3 fatty acids, which help protect against heart disease and cancer.

Whole grains including brown rice, quinoa, millets, oats, barley, buckwheat, corn, wheat germ, rye, buckwheat groats, amaranth, and soybeans; cruciferous veggies like broccoli, cauliflower, cabbage, Brussels sprouts, eggplant; legumes, like kidney beans, lima beans, chickpeas, black beans, and navy beans; fruit, like strawberries, apples, pears, apricots, oranges, and berries; dairy products and oils, like butter, coconut oil, and olive oil; and other plant, animal, and water-based foods.

Skip inflammatory foods altogether and give your body a chance to heal itself before adding another food group with unknown nutritional value such as gluten-free flour or genetically modified plants. If you’re looking for guidance on finding easy alternative grains, read my post on gluten-free bread.

Step # 3 - Learn to prepare at home:

At least once per week, learn how to cook at home so you can start enjoying delicious, nutrient-packed dishes at home without worrying about overeating or spending money on takeout. You can experiment with different spices, mix-ins, sauces, soups, salad dressings, and side dishes, and be sure to use only the freshest ingredients possible.

Cooking methods such as stir-frying, steaming, poaching, grilling, baking, roasting, broiling, boiling, simmering, simmering, stewing, braising, deep frying, grilling over coals, slow cooking, smoking, caramelizing, and roasting are perfect additions to the kitchen for anyone who wants a taste of their favorite cuisine.

Try homemade breads, jams, jellies, desserts, marmalades, yogurts, pastries, smoothie bowls, granola bars, breakfast cereals, crackers, pancakes, buns, cookies, cheesecake, crackers, ice cream and cupcakes. Read my blog post on creating tasty treats in minutes.

There’s no shortage of information available about preparing food at home, so there’s really no excuse to skip out on learning to cook your own meals. And while going for fast or convenient meals doesn’t guarantee a higher quality of life, choosing whole, fresh foods for your family is a smart idea.

It also allows you to control your portion sizes and avoid unnecessary food expenses. For example, if you’re interested in trying recipe ideas you won’t normally consider, then check out some of the following suggestions:

Stir Fry Recipes

Stir frying is an effective technique for creating multiple textures and aromas within your dish. Each time you sear a piece of meat, vegetable, seafood, or fish, microorganisms in your stomach break down your food and add flavor and texture. This is particularly useful when you’re using ground beef, lamb, goat, rabbit, venison, or lamb chops. Plus, in doing so, you’ll leave your food perfectly cooked for hours.

Creamy Chicken Wings

If you love chicken, creamy soups, stews, curries, casseroles and gravies, try experimenting with various chicken breasts. Simply cut them into bite-sized pieces and fry them. Once you have them cooled off, you’ll want to season them with a bit of ranch or paprika.

Fried wings aren’t just great for party food – if you put off cooking or aren’t able to get yourself to cook your favorite fried chicken recipes until later in the evening or as an afterthought, consider throwing any leftover leftovers in the freezer to freeze for later.