Скачать или смотреть 3 Gut-Healthy Meals for Digestion & Balance

250 g red beets, roasted, peeled, chopped (about 2 medium beets)
425 g canned chick peas (1 can), drained, rinsed
70 g tahini (about 1/4 c)
1/2 head garlic, roasted
1/2 tsp ground ginger
2 fl oz lemon juice
1 fl oz evoo, plus 1 Tsp for garlic)
28 grams Crumbled Feta
1/8 c mint, chopped
1/4 c parsley, chopped
1/8 c cilantro, chopped
1/4 of a shallot, grated
1/8 c walnuts, chopped
2 fl oz extra virgin olive oil
1 tsp Chili flake
1 Tbsp Honey
1 fl oz Orange juice

Salt

Beets:
1. Clean beets to remove dirt.
2. Line a baking sheet with parchment paper or foil and roast beets in oven at 400 degrees F for about 45 minutes until you can pierce them with a fork and they are tender.
3. Remove from oven, let cool, remove skin, cut into 1/2'' cubes.

Garlic:
1. Cut entire head of garlic in half, season with extra virgin olive oil and salt.
2. Wrap in foil, roast at 400 degrees F for 30-45 minutes until golden brown and soft.
3. Remove, let cool.

Hummus:
1. Combine beets, chick peas, tahini, garlic, lemon juice and a good pinch of salt in a food processor.
2. Blend mixture and slowly stream in oil. You might need to stop and scrape down sides.
3. Adjust seasoning if needed (you might need to more lemon juice and salt).

Herb garnish:
1/8 c mint, chopped
1/4 c parsley, chopped
1/8 c cilantro, chopped
1/4 of a shallot, grated
1/8 c walnuts, chopped
2 fl oz extra virgin olive oil
1 tsp Chili flake
1 Tbsp Honey
1 fl oz Orange juice
Salt

1. Combine all ingredients into a container safe for an immersion blender.
2. Blend until you a thick but consistent texture.


Cracker:
227 grams All Purpose Flour (about 8 oz)
7 grams baking powder (about 1/4 oz)
21 grams butter (about 3/4 oz)
70.1 grams whole milk (about 2.5 oz)
1/4 tsp chopped fresh thyme
1/4 tsp chopped fresh rosemary
28 grams garlic, grated (about 1 oz)

1. Blend the flour, baking powder.
2. Add in the butter a little at a time while mixing.
3. Mix in rest of ingredients to form a dough.
4. Knead to smooth out dough.
5. Rest 1 hour.
6. Roll out dough to 1/4'' thick.
7. Poke with fork or use a rolling rock.
8. Bake at 250 degrees F for 10-13 minutes.
9. Remove from oven, add salt if desired.

Orange Avo Vinaigrette (Full batch):
Avocado (1/4 medium): ~50g
Orange juice (from 1 orange + 2 oz additional): ~85g
Zest of 1 orange: ~2g
Honey (2 tbsp): ~42g
Shallot (1/2 tsp): ~2g
Garlic (1/2 tsp): ~1.5g
Cilantro (1/8 cup): ~5g
Extra virgin olive oil (1 oz): ~28g
Chili flake (1/8 tsp): ~0.25g


Salad Base:
Romaine lettuce (1 large head): ~600g
Supremed oranges (1/2 cup): ~85g
Supremed limes (1/4 cup): ~45g
Diced tomatoes (1/2 cup): ~80g
Diced carrots (1/4 cup): ~30g
Diced English cucumber (1/2 cup): ~70g
Sliced green onions (1/4 cup): ~25g
Grilled corn (1/4 cup): ~35g
Grilled shrimp (8 oz): ~227g
Pistachios (1 tbsp): - 21 g
Spiceology hot honey habanero (1 tbsp): ~7g
Extra virgin olive oil (for grilling shrimp): ~1 tsp or ~5g
Kosher salt: to taste (~1g total)


Note: Only 3 tbsp (~45g) of vinaigrette will be used total for the salad (about 22.5g per serving).

Final Totals (Per Serving):
Calories: ~386 kcal
Protein: ~28g
Fat: ~12.5g
Carbs: ~42.5g

Shrimp:
1. Toss with oil, salt, Spiceology seasoning.
2. Grill, over medium high heat about 4 minutes, flipping half way through.

Orange Avo Vinaigrette:
1. Combine all but oil in a blender, blend on low 10-15 seconds, on high for 20-30 seconds. Stop.
2. Remove top or top opening from blender, blend on low while streaming in oil. Blend on high again for 10 seconds to fully emulsify.
3. Adjust salt and honey, add in vinegar if needed.

Salad:
1. Combine all ingredients, toss in dressing.
2. Top with Shrimp.


Stir Fry:
• 4 oz Flank steak, sliced think, coated lightly in cornstarch and salt
• 1/2 English cucumber, halved lengthwise, lightly grilled or seared, then sliced
• 4 oz Brown rice noodles, cooked according to package minus 1 minute.
• 1/4 cup sliced shiitake or cremini mushrooms
• 1/4 cup snap peas
• 1 scallion, sliced thin
• 1/4 cup shredded carrot
• 1/2 shallot, sliced thin
• 1 garlic clove, sliced thin
• 1 clove garlic, minced
• 1 Tbsp avocado oil for cooking
1. Heat a larger saute pan over high heat. Once hot, add oil, let get hot.
2. Add ingredients, one by one in this order, allowing each to cook for 1-2 minutes: flank steak, mushrooms, carrots, scallions, cucumber, noodles, fish sauce.

Spicy fish Sauce:
• 2 garlic cloves, peeled, grated
• 1/2 serrano pepper, minced
• 4 tbsp honey
• 4 tbps lime juice
• 1/2 c rice wine vinegar
• 1/2 c fish sauce
1. Combine all ingredients, sit at room temp for 20 minutes.