gut healthy recipes & meditations
it all goes back to the gut!
Happy Sunday my friends!! I hope you all had a beautiful holiday and are taking some time to relax & recover. As much I love the holidays, in all honesty—they bring a lot of stress for me. Family relationships are complex, and I know I’m not alone in feeling this way!
Over the years, I’ve worked hard to develop tools and set boundaries that allow me to approach family time with more peace. That said, I tend to hold all my stress in my stomach, and these past two weeks, my digestion has been all over the place because of it.
So today, I wanted to share a few meditation videos that have been helping me relax my stomach and lower my stress, along with some gut healthy recipes!
ALSOOO I have an exciting announcement for my paid subscribers: I’m hosting a 30 Days to Balanced Hormones Challenge starting January 1!
The 30 Days to Balanced Hormones Challenge
This challenge is going to be so fun & supportive! Here’s what to expect:
Daily hormone-health tips: Simple, actionable steps to support your cycle, phases, mind/body connection, gut health, and overall well-being!
Exclusive recipes: Simple, gut healthy, blood sugar balanced meals you’ll love
Daily check-ins: A dedicated chat section where you and I (and all paid subscribers) can connect, share wins, ask questions, and keep each other accountable. I’ll be in the chat section every day of the challenge, sharing tips and answering your questions!
This challenge is exclusively for paid subscribers. If you’ve been thinking about joining, now’s the perfect time! We start January 1, and I’m so excited to kick off the new year with you :)
Gut-Healthy Recipes & Meditations
IBS Healing Meditation- this one is great for when you are in a flare-up or experiencing pain or discomfort and need help releasing it quickly
Vagus Nerve Reset- This gives you exercises to support your vagus nerve which helps get you into “rest & digest” and supports your overall nervous system
5 Min Nervous System Reset- a great video to do right when you wake up or right before bed. A supported nervous system is #1 for gut health, hormone health, and overall wellbeing. It just takes 5 minutes!
Lemon Ginger Bone Broth Soup
Bone broth is amazing for healing and sealing your gut lining. I make this and sip it first thing in the morning!
Ingredients:
1 cup chicken or beef bone broth
Juice of ½ lemon
1 tsp grated fresh ginger
A pinch of sea salt and black pepper
Optional: Add shredded chicken or cooked veggies for a heartier meal
Warm everything in a pot, serve in your favorite mug, and sip slowly :)
Warming Veggie & Quinoa Bowl
This bowl is filled with fiber, healthy fats, and gentle spices that promote digestion. I usually top with some rotisserie chicken to up the protein
Ingredients (Serves 2):
1 cup cooked quinoa
1 cup steamed broccoli florets
1 cup roasted sweet potato cubes
½ cup sautéed kale or spinach
½ avocado, sliced
2 tbsp tahini (or olive oil)
1 tsp turmeric powder
1 tsp cumin powder
A pinch of sea salt and black pepper
Instructions:
Roast the sweet potatoes: Preheat your oven to 400°F. Toss sweet potato cubes with olive oil, turmeric, cumin, salt, and pepper. Roast for 20-25 minutes or until tender.
Steam the broccoli: Steam for 5-7 minutes until bright green and tender.
Sauté the greens: Heat a drizzle of olive oil in a skillet and sauté kale or spinach until wilted.
Assemble: Layer quinoa, sweet potatoes, broccoli, and greens in a bowl. Add sliced avocado on top.
Drizzle: Finish with tahini or olive oil and a sprinkle of sea salt.
Creamy Zucchini Soup
This light yet comforting soup is easy on digestion while packing in nutrients. I sometimes skip the sautéing and just throw the veggies straight into the bone broth and boil then blend. You can also add broccoli or really any other veggie to this!
Ingredients (Serves 4):
2 tbsp olive oil
1 yellow onion, chopped
4 medium zucchinis, sliced
4 cups bone broth
1 cup coconut milk
1 tsp dried thyme
1 tsp sea salt
½ tsp black pepper
Optional: A dollop of plain yogurt or drizzle of olive oil for serving
Instructions:
Heat olive oil in a large pot and add the onion. Cook for about 5 minutes
Add the sliced zucchini and thyme. Sauté for 5 minutes, stirring occasionally.
Pour in the bone broth, bring to a boil, then reduce heat and simmer for 10-15 minutes until the zucchini is soft.
Use an immersion blender (or transfer to a blender) to puree the soup until smooth. Stir in coconut milk, salt, and pepper.
Ladle into bowls and top with a dollop of yogurt or a drizzle of olive oil for extra creaminess.
I hope these recipes and meditations bring your gut some love!! I’ll be checking in on Jan 1 with some journal prompts to start the New Year off strong, as well as kick off the 30 Days to Balanced Hormones Challenge! I can’t wait to start this journey with you <3
loved this! and oooh tahini in a soup. genius ✨✨