18 Healing Gut Protocol Recipes Delicious

Hey there, home chefs! Ever feel like your gut could use a little extra love? We’ve got you covered with our 18 Healing Gut Protocol Recipes that are as delicious as they are nourishing. From soothing soups to hearty bowls, each dish is packed with gut-friendly ingredients to help you feel your best. Ready to whip up some wellness? Let’s dive into these tasty, healing creations!

Fermented Carrot Sticks with Ginger

Transform your snack game with these tangy, crunchy Fermented Carrot Sticks with Ginger — a probiotic-rich treat that’s as easy to make as it is delicious.

Ingredients

• 1 pound carrots, cut into sticks
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1 tablespoon sea salt
• 2 cups filtered water
• 1 tablespoon sugar

Instructions

1. In a large bowl, combine the carrot sticks, grated ginger, and minced garlic.
2. Dissolve the sea salt and sugar in the filtered water to create a brine.
3. Pack the carrot mixture tightly into a clean quart-sized jar, leaving about 1 inch of headspace at the top.
4. Pour the brine over the carrots until they are completely submerged. If necessary, place a small weight (like a clean stone or a smaller jar) on top to keep the carrots under the brine.
5. Cover the jar with a loose lid or a cloth secured with a rubber band to allow gases to escape. Let it ferment at room temperature for 3 to 5 days, checking daily to ensure the carrots remain submerged and to taste for desired tanginess.
6. Once fermented to your liking, seal the jar with a tight lid and store in the refrigerator for up to a month.

The magic of fermentation gives these carrot sticks a vibrant, zesty flavor and a satisfying crunch that’s perfect for snacking straight from the jar or adding a probiotic punch to salads and bowls.

Tip: For an extra flavor kick, try adding a pinch of red pepper flakes or a few sprigs of fresh dill to the jar before fermenting.

Bone Broth with Turmeric and Black Pepper

Warm up from the inside out with this nourishing Bone Broth infused with the golden goodness of turmeric and a kick of black pepper.

Ingredients

• 2 lbs beef bones
• 1 tbsp olive oil
• 1 large onion, quartered
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 garlic cloves, smashed
• 1 tbsp turmeric powder
• 1 tsp black pepper
• 1 tsp salt
• 8 cups water
• 2 tbsp apple cider vinegar

Instructions

1. Preheat your oven to 400°F. Toss the beef bones with 1 tbsp olive oil and roast for 30 minutes until browned.
2. Transfer the bones to a large pot. Add the onion, carrots, celery, and garlic cloves.
3. Sprinkle in 1 tbsp turmeric powder, 1 tsp black pepper, and 1 tsp salt. Pour in 8 cups water and 2 tbsp apple cider vinegar.
4. Bring to a boil, then reduce heat to low. Simmer uncovered for 12-24 hours, skimming off any foam that rises to the top.
5. Strain the broth through a fine mesh sieve into a clean container. Discard the solids.

The slow simmering process extracts deep flavors and nutrients, making this broth a powerhouse of wellness. The turmeric and black pepper not only add vibrant color and warmth but also enhance each other’s health benefits.

Tip: For a clearer broth, avoid stirring once it starts simmering.

Kefir Smoothie with Banana and Blueberries

Start your morning with a refreshing and nutritious Kefir Smoothie that combines the creamy texture of banana with the antioxidant-rich goodness of blueberries.

Ingredients

• 1 cup plain kefir
• 1 medium banana, peeled and sliced
• 1/2 cup fresh blueberries
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon

Instructions

1. In a blender, combine 1 cup plain kefir, the sliced banana, 1/2 cup fresh blueberries, 1 tablespoon honey, 1/2 teaspoon vanilla extract, and 1/4 teaspoon ground cinnamon.
2. Blend on high speed for about 30 seconds, or until the mixture is smooth and all ingredients are fully incorporated.
3. Pour the smoothie into a glass and serve immediately for the best texture and flavor.

The magic of this smoothie lies in the probiotic-rich kefir paired with the natural sweetness of banana and blueberries, creating a gut-healthy breakfast that’s as delicious as it is nourishing.

Tip: For an extra thick smoothie, freeze the banana slices before blending.

Sauerkraut with Juniper Berries

Introducing a twist on classic sauerkraut, this recipe infuses the tangy fermented cabbage with the aromatic depth of juniper berries, creating a side dish that’s anything but ordinary.

Ingredients

• 1 medium head of cabbage, thinly sliced
• 1 tbsp sea salt
• 1 tsp juniper berries, lightly crushed
• 1 tsp caraway seeds
• 1 cup filtered water

Instructions

1. In a large bowl, combine the thinly sliced cabbage with 1 tbsp sea salt. Massage the salt into the cabbage for about 5 minutes until it begins to release its liquid and soften.
2. Add 1 tsp lightly crushed juniper berries and 1 tsp caraway seeds to the cabbage, mixing well to distribute the flavors evenly.
3. Transfer the cabbage mixture into a clean, large mason jar, pressing down firmly to eliminate air pockets. Pour in 1 cup of filtered water, ensuring the cabbage is fully submerged.
4. Cover the jar with a clean cloth secured with a rubber band and let it ferment at room temperature for 3 to 5 days, checking daily to press the cabbage down under the brine and taste for desired tanginess.
5. Once fermented to your liking, seal the jar with a lid and refrigerate to slow the fermentation process. The sauerkraut will keep for up to 2 months.

The juniper berries lend a subtle piney note that elevates the sauerkraut, making it a standout accompaniment to hearty dishes like roasted meats or sausages.

Tip: For an even deeper flavor, let the sauerkraut ferment for up to 2 weeks before refrigerating.

Grass-Fed Beef Liver Pate

Transform grass-fed beef liver into a luxurious pate that’s surprisingly simple to make at home, perfect for elevating your appetizer game.

Ingredients

• 1 lb grass-fed beef liver, trimmed
• 1/2 cup unsalted butter, divided
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1/4 cup heavy cream
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp ground nutmeg
• 2 tbsp brandy

Instructions

1. Melt 1/4 cup butter in a large skillet over medium heat. Add the onion and garlic, sautéing until soft, about 5 minutes.
2. Increase heat to medium-high. Add the liver, cooking for 3 minutes per side until lightly browned but still pink inside.
3. Transfer the liver, onions, and garlic to a food processor. Add the heavy cream, salt, pepper, nutmeg, and brandy. Process until smooth.
4. Melt the remaining 1/4 cup butter and stir into the liver mixture until fully incorporated.
5. Pour the pate into a serving dish or ramekins. Cover and refrigerate for at least 2 hours until firm.

The brandy and nutmeg add a subtle warmth that makes this pate stand out, while the grass-fed liver ensures a rich, clean flavor.

Tip: For an extra smooth texture, press the pate through a fine mesh sieve before adding the final butter.

Coconut Yogurt with Chia Seeds

Start your morning with a creamy, nutrient-packed bowl of Coconut Yogurt with Chia Seeds, a simple yet satisfying breakfast that’s ready in minutes.

Ingredients

• 1 cup coconut yogurt
• 2 tbsp chia seeds
• 1 tbsp honey
• 1/2 tsp vanilla extract
• Fresh berries for topping

Instructions

1. In a medium bowl, combine 1 cup coconut yogurt, 2 tbsp chia seeds, 1 tbsp honey, and 1/2 tsp vanilla extract. Stir well to ensure the chia seeds are evenly distributed.
2. Cover the bowl and refrigerate for at least 30 minutes, or overnight, to allow the chia seeds to swell and the flavors to meld.
3. Before serving, give the mixture a good stir. If it’s too thick, you can thin it with a little almond milk or water to reach your desired consistency.
4. Divide the yogurt into bowls and top with fresh berries for a burst of color and freshness.

The magic of this recipe lies in the chia seeds, which not only add a delightful texture but also pack a punch of omega-3s and fiber, making your breakfast as nutritious as it is delicious.

Tip: For an extra flavor boost, try adding a sprinkle of cinnamon or a dash of lemon zest to the yogurt before chilling.

Ginger-Turmeric Herbal Tea

Warm up your day with this soothing Ginger-Turmeric Herbal Tea, a vibrant blend that’s as healing as it is delicious.

Ingredients

• 4 cups water
• 1 inch fresh ginger, thinly sliced
• 1 inch fresh turmeric, thinly sliced
• 1 tbsp honey
• 1/2 lemon, juiced
• 1/4 tsp black pepper

Instructions

1. In a medium saucepan, bring 4 cups of water to a boil over high heat.
2. Add the thinly sliced ginger and turmeric to the boiling water. Reduce heat to low and simmer for 10 minutes to infuse the water with their flavors.
3. Remove the saucepan from heat. Stir in 1 tbsp honey, the juice of 1/2 lemon, and 1/4 tsp black pepper until well combined.
4. Strain the tea into mugs, discarding the ginger and turmeric slices.

The black pepper isn’t just for spice—it enhances the absorption of turmeric’s health benefits, making this tea a powerhouse of wellness.

Tip: For an extra soothing touch, add a cinnamon stick during the simmering process.

Lacto-Fermented Pickles

There’s something truly magical about the tangy crunch of homemade lacto-fermented pickles. This simple method brings out the best in cucumbers, with a depth of flavor you just can’t buy at the store.

Ingredients

• 2 lbs small pickling cucumbers
• 4 cups water
• 2 tbsp kosher salt
• 4 cloves garlic, smashed
• 2 tsp dill seeds
• 1 tsp black peppercorns
• 2 bay leaves

Instructions

1. Wash the cucumbers thoroughly and trim off the blossom ends.
2. In a large bowl, dissolve the kosher salt in the water to create a brine.
3. Place the garlic, dill seeds, black peppercorns, and bay leaves at the bottom of a clean quart-sized jar.
4. Pack the cucumbers into the jar tightly, leaving about an inch of space at the top.
5. Pour the brine over the cucumbers, ensuring they are completely submerged. You may need to weigh them down with a small, clean weight to keep them under the brine.
6. Cover the jar with a loose lid or a cloth secured with a rubber band to allow gases to escape.
7. Let the jar sit at room temperature, out of direct sunlight, for 3 to 7 days. Taste the pickles starting at day 3 to see if they’ve reached your desired level of tanginess.
8. Once fermented to your liking, seal the jar with a tight lid and store in the refrigerator to slow down the fermentation process.

The beauty of these pickles lies in their probiotic richness and the ability to customize the fermentation time to suit your taste. They’re a crunchy, healthful snack that gets better with time.

Tip: For an extra crunch, add a grape leaf to the jar before fermenting—it’s a traditional trick that helps keep the pickles firm.

Wild Salmon with Dill and Lemon

There’s something truly special about the simplicity of wild salmon paired with the fresh flavors of dill and lemon. This dish is a testament to how a few quality ingredients can come together to create something extraordinary.

Ingredients

• 1 lb wild salmon fillet
• 2 tbsp olive oil
• 1 tbsp fresh dill, chopped
• 1 lemon, thinly sliced
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat your oven to 375°F and line a baking sheet with parchment paper.
2. Place the salmon fillet on the prepared baking sheet. Drizzle with 2 tbsp olive oil and sprinkle evenly with 1/2 tsp salt and 1/4 tsp black pepper.
3. Top the salmon with 1 tbsp fresh dill and arrange lemon slices over the top.
4. Bake for 12-15 minutes, or until the salmon flakes easily with a fork.

The bright acidity of the lemon and the herbal note from the dill elevate the rich, buttery salmon, making this dish a refreshing yet satisfying meal.

Tip: For an extra burst of flavor, let the salmon marinate with the dill, lemon, and olive oil for 30 minutes before baking.

Pumpkin Seed Butter

Looking for a nut-free alternative to traditional nut butters? This homemade Pumpkin Seed Butter is not only easy to whip up but also packed with a rich, earthy flavor that’s perfect for spreading on toast or adding to smoothies.

Ingredients

• 2 cups raw pumpkin seeds
• 1/4 teaspoon sea salt
• 1 tablespoon maple syrup
• 1 tablespoon coconut oil, melted

Instructions

1. Preheat your oven to 350°F. Spread the pumpkin seeds evenly on a baking sheet and roast for 10 minutes, stirring halfway through, until they’re lightly golden and fragrant.
2. Let the seeds cool for about 5 minutes, then transfer them to a food processor. Add the sea salt, maple syrup, and melted coconut oil.
3. Process the mixture on high for about 10 minutes, stopping to scrape down the sides as needed, until the butter is smooth and creamy.

What sets this pumpkin seed butter apart is its uniquely creamy texture and the subtle sweetness from the maple syrup, making it a versatile spread that’s as good in a sandwich as it is in a dessert.

Tip: For an extra flavor boost, try adding a pinch of cinnamon or vanilla extract to the food processor along with the other ingredients.

Almond Flour Pancakes with Honey

Start your morning with these fluffy almond flour pancakes, drizzled with honey for a naturally sweet touch that’s sure to delight.

Ingredients

• 1 1/2 cups almond flour
• 2 tablespoons coconut flour
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 3 large eggs
• 1/4 cup almond milk
• 1 tablespoon honey, plus more for serving
• 1 teaspoon vanilla extract
• 2 tablespoons coconut oil, for cooking

Instructions

1. In a large bowl, whisk together 1 1/2 cups almond flour, 2 tablespoons coconut flour, 1 teaspoon baking powder, and 1/4 teaspoon salt.
2. In another bowl, beat 3 large eggs, then mix in 1/4 cup almond milk, 1 tablespoon honey, and 1 teaspoon vanilla extract.
3. Combine the wet ingredients with the dry ingredients, stirring until just mixed.
4. Heat a large skillet over medium heat and add 1 tablespoon coconut oil. Pour 1/4 cup batter for each pancake, cooking for 2-3 minutes until bubbles form on the surface. Flip and cook for another 1-2 minutes until golden brown.
5. Repeat with the remaining batter, adding more coconut oil as needed.
6. Serve warm, drizzled with additional honey.

These pancakes are wonderfully light and have a subtly nutty flavor that pairs perfectly with the floral sweetness of honey.

Tip: For extra fluffiness, let the batter sit for 5 minutes before cooking to allow the coconut flour to absorb the liquid.

Grass-Fed Lamb Stew with Root Vegetables

Nothing warms the soul quite like a hearty lamb stew, especially when it’s made with grass-fed lamb and a medley of root vegetables. This recipe is a cozy hug in a bowl, perfect for those chilly evenings.

Ingredients

• 1.5 lbs grass-fed lamb stew meat, cut into 1-inch cubes
• 2 tbsp olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 4 cups beef broth
• 2 large carrots, peeled and chopped
• 2 parsnips, peeled and chopped
• 1 large turnip, peeled and chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp dried rosemary
• 1 tsp dried thyme

Instructions

1. Heat the olive oil in a large pot over medium-high heat. Add the lamb cubes and brown on all sides, about 5 minutes. Remove the lamb and set aside.
2. In the same pot, add the diced onion and minced garlic. Cook until the onion is translucent, about 3 minutes.
3. Return the lamb to the pot. Add the beef broth, carrots, parsnips, and turnip. Stir in the salt, black pepper, rosemary, and thyme.
4. Bring the stew to a boil, then reduce the heat to low. Cover and simmer for 1.5 hours, or until the lamb is tender and the vegetables are soft.

The combination of grass-fed lamb and root vegetables creates a stew that’s rich in flavor and deeply satisfying. The slow simmering melds the flavors beautifully, making each spoonful a delight.

Tip: For an extra layer of flavor, try browning the lamb in batches to avoid overcrowding the pot.

Avocado and Kale Smoothie

Start your day with a nutrient-packed Avocado and Kale Smoothie that’s as delicious as it is healthy, blending creamy avocado with fresh kale for a vibrant green boost.

Ingredients

• 1 ripe avocado, peeled and pitted
• 1 cup fresh kale, stems removed
• 1 banana, peeled
• 1 cup almond milk
• 1 tablespoon honey
• 1/2 cup ice cubes

Instructions

1. Combine the avocado, kale, banana, almond milk, and honey in a blender.
2. Blend on high speed until smooth, about 1 minute.
3. Add the ice cubes and blend again until the mixture is creamy and frosty, about 30 seconds more.
4. Pour into a glass and enjoy immediately for the best texture and flavor.

The secret to this smoothie’s irresistibly creamy texture? The avocado adds richness without overpowering the fresh, earthy notes of kale, making it a perfect balance of flavors.

Tip: For an extra protein kick, add a scoop of your favorite vanilla or unflavored protein powder before blending.

Homemade Kombucha with Ginger

Dive into the fizzy, tangy world of homemade kombucha with this ginger-infused recipe that’s as refreshing as it is simple to make.

Ingredients

• 1 SCOBY (Symbiotic Culture Of Bacteria and Yeast)
• 1 cup granulated sugar
• 8 bags black or green tea
• 4 cups filtered water (for brewing tea)
• 8 cups filtered water (for diluting)
• 1/4 cup fresh ginger, grated
• 1/2 cup starter tea (from a previous batch or store-bought unflavored kombucha)

Instructions

1. Boil 4 cups of filtered water in a large pot. Remove from heat and add the tea bags and 1 cup of granulated sugar. Stir until the sugar dissolves and let steep for 15 minutes.
2. Remove the tea bags and add 8 cups of filtered water to cool the mixture to room temperature.
3. Transfer the sweet tea to a clean, large glass jar. Add the 1/2 cup of starter tea and gently place the SCOBY on top.
4. Cover the jar with a breathable cloth secured with a rubber band. Store in a warm, dark place (70-75°F) for 7 to 10 days, checking taste after 7 days.
5. Once the kombucha reaches your desired balance of sweetness and tartness, remove the SCOBY with clean hands and set aside with 1/2 cup of the kombucha for your next batch.
6. Add the 1/4 cup of grated ginger to the remaining kombucha. Bottle in airtight containers and let ferment at room temperature for 2 to 3 days for carbonation, then refrigerate.

The ginger adds a spicy kick that elevates the classic kombucha flavor, making it a standout in your fermentation adventures.

Tip: For an extra fizzy kombucha, ensure your bottles are airtight during the second fermentation.

Roasted Bone Marrow

There’s something irresistibly rich and comforting about roasted bone marrow, a dish that transforms simple ingredients into a luxurious treat.

Ingredients

• 4 beef marrow bones, cut lengthwise (about 3 inches long)
• 1/4 cup fresh parsley, finely chopped
• 1 shallot, finely minced
• 2 tbsp capers, drained and chopped
• 1 tbsp lemon juice
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 1 tbsp olive oil
• Toasted bread, for serving

Instructions

1. Preheat your oven to 450°F. Place the marrow bones, cut side up, on a baking sheet. Drizzle with 1 tbsp olive oil and season with 1/2 tsp sea salt and 1/4 tsp black pepper.
2. Roast in the oven for about 20 minutes, until the marrow is soft and slightly bubbling but not melted away.
3. While the bones roast, mix together 1/4 cup fresh parsley, 1 minced shallot, 2 tbsp chopped capers, and 1 tbsp lemon juice in a small bowl to make the gremolata.
4. Once the marrow is roasted, carefully remove the bones from the oven. Spoon a bit of the gremolata over each bone.
5. Serve immediately with slices of toasted bread for spreading the marrow and gremolata on.

The contrast between the creamy, fatty marrow and the bright, tangy gremolata creates a balance that’s both decadent and refreshing.

Tip: For an extra touch of elegance, serve the roasted marrow bones on a bed of coarse salt to keep them steady on the plate.

Collagen Protein Balls

These Collagen Protein Balls are the perfect pick-me-up snack, packed with energy and a delightful chewiness that satisfies any sweet tooth.

Ingredients

• 1 cup almond butter
• 1/2 cup honey
• 1/2 cup vanilla collagen protein powder
• 1/2 cup rolled oats
• 1/4 cup mini chocolate chips
• 1 tsp vanilla extract
• 1/4 tsp sea salt

Instructions

1. In a large mixing bowl, combine 1 cup almond butter and 1/2 cup honey until smooth.
2. Add 1/2 cup vanilla collagen protein powder, 1/2 cup rolled oats, 1/4 cup mini chocolate chips, 1 tsp vanilla extract, and 1/4 tsp sea salt to the bowl. Mix until all ingredients are well incorporated.
3. Roll the mixture into 1-inch balls and place them on a baking sheet lined with parchment paper.
4. Chill in the refrigerator for at least 30 minutes to set before serving.

The combination of almond butter and mini chocolate chips gives these protein balls a rich flavor and a satisfying texture that’s both chewy and crunchy.

Tip: For an extra chocolatey version, roll the balls in cocoa powder before chilling.

Fermented Beet Kvass

Dive into the world of homemade probiotics with this simple, earthy Fermented Beet Kvass, a vibrant drink that’s as good for your gut as it is for your taste buds.

Ingredients

• 2 medium organic beets, peeled and chopped into 1-inch cubes
• 1/4 cup whey (or 1 additional tbsp sea salt as a substitute)
• 1 tbsp sea salt
• Filtered water, enough to cover the beets in the jar

Instructions

1. Place the chopped beets into a clean, quart-sized mason jar.
2. Add 1/4 cup whey (or 1 additional tbsp sea salt) and 1 tbsp sea salt to the jar.
3. Fill the jar with filtered water, leaving about 1 inch of space at the top.
4. Seal the jar tightly and shake well to dissolve the salt.
5. Let the jar sit at room temperature, away from direct sunlight, for 2-3 days. Open the jar once a day to release any built-up gases.
6. After 2-3 days, strain the liquid into a clean bottle, discarding the beets or saving them for another use.
7. Refrigerate the kvass and enjoy chilled. It will keep for up to a month.

This kvass stands out with its deep ruby hue and a tangy, slightly salty flavor that’s surprisingly refreshing. It’s a testament to how fermentation can transform simple ingredients into something extraordinary.

Tip: For a fizzy version, let the strained kvass sit at room temperature for an additional day before refrigerating.

Spiced Pumpkin Soup with Coconut Milk

Warm up your autumn evenings with this velvety Spiced Pumpkin Soup, where coconut milk adds a luxurious creaminess and a hint of sweetness.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 4 cups pumpkin puree
• 4 cups vegetable broth
• 1 can (13.5 oz) coconut milk
• 1 tablespoon maple syrup
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until soft, about 5 minutes.
2. Stir in the cumin, cinnamon, and nutmeg, cooking for another minute until fragrant.
3. Add the pumpkin puree and vegetable broth, stirring to combine. Bring to a simmer and cook for 15 minutes, allowing the flavors to meld.
4. Reduce heat to low. Stir in the coconut milk, maple syrup, salt, and pepper. Simmer for another 5 minutes.
5. Use an immersion blender to puree the soup until smooth, or carefully transfer to a blender in batches.

The coconut milk not only enriches the soup but also balances the earthy spices with its subtle sweetness, making every spoonful a comforting embrace.

Tip: For an extra touch of elegance, drizzle with coconut milk and sprinkle with toasted pumpkin seeds before serving.

Conclusion

We hope these 18 Healing Gut Protocol Recipes inspire your kitchen adventures and bring delicious, nourishing meals to your table. Each dish is crafted to support gut health while tantalizing your taste buds. Don’t forget to share your favorite recipes in the comments and pin this article on Pinterest to spread the love for healthy, healing foods. Happy cooking!