Designed to nourish and repair your gut lining, these recipes focus on probiotic-rich foods, fibre, and easy-to-digest ingredients to promote healthy digestion and support your microbiome.

(Serves 4)

Ingredients 

  • 1.5L bone broth (chicken, beef, or vegetable-based for vegetarians)  

  • 2 tbsp olive oil or ghee  

  • 1 medium onion, diced  

  • 2 cloves garlic, minced  

  • 2 celery sticks, sliced  

  • 2 medium carrots, diced  

  • 1 small parsnip, diced (optional)  

  • 1 cup green cabbage, shredded  

  • 1 cup kale or spinach, chopped  

  • 1 tsp turmeric powder  

  • 1 tsp ground ginger (or 1-inch fresh ginger, grated)  

  • 1 tsp apple cider vinegar  

  • 1 tsp sea salt  

  • Black pepper, to taste  

  • Fresh parsley, chopped (for garnish)  

Bone Broth Healing Soup

Method 

  1. Prepare Vegetables: Heat the olive oil or ghee in a large pot over medium heat. Add the onion, garlic, celery, carrots, and parsnip. Sauté for 5-7 minutes until softened.  

  1. Add Spices: Stir in turmeric and ginger, allowing the spices to bloom for 1-2 minutes.  

  2. Simmer: Add the bone broth and apple cider vinegar to the pot. Bring to a boil, then reduce the heat and let it simmer gently for 20-25 minutes.  

  3. Add Greens: Stir in the shredded cabbage and kale/spinach during the last 5 minutes of cooking.  

  4. Season: Adjust seasoning with sea salt and black pepper to taste.  

  5. Serve: Ladle into bowls and garnish with fresh parsley.  

Gut-Healing Smoothie Bowl

(Serves 1)

Ingredients

  • 1 cup unsweetened almond milk (or coconut milk)  

  • 1 frozen banana  

  • ½ cup frozen blueberries  

  • 1 tbsp chia seeds  

  • 1 tbsp ground flaxseeds  

  • 1 tsp spirulina or chlorella powder (optional)  

  • ½ tsp cinnamon  

  • 1 tsp raw honey (optional, for sweetness)  

  • 1 scoop collagen powder  

    Toppings:  

  • 2 tbsp sugar-free granola (grain-free if preferred)

  • 1 tbsp coconut flakes  

  • 1 tsp chia seeds  

  • A handful of fresh berries  

  • A drizzle of almond butter  

Method

  1. Blend: Add all the smoothie ingredients to a high-speed blender. Blend until creamy and smooth, adding a little more almond milk if needed for desired consistency.  

  2. Assemble: Pour the smoothie into a bowl.  

  3. Top: Add your chosen toppings, arranging them beautifully for a satisfying presentation.  

  4. Serve & enjoy!  

Fermented Veggie Bowl

(Serves 2)

Ingredients  

  • 500ml filtered water

  • 2 tbsp miso paste (white or yellow for a milder flavor)

  • 1 sheet nori or kombu seaweed, cut into small pieces

  • 100g kimchi or sauerkraut (choose unpasteurized for probiotics)

  • 100g silken tofu, diced (optional)

  • 1 spring onion, finely sliced

  • 1 small carrot, julienned or thinly sliced

  • 1 handful fresh spinach leaves

  • 1 tsp tamari (optional, for extra flavour)

Method

  1. In a medium saucepan, heat the filtered water over medium heat. Do not let it boil, as high temperatures can destroy the probiotics in the miso and fermented vegetables.

  2. Dissolve the miso paste

  3. In a small bowl, mix the miso paste with a few tablespoons of warm water until it forms a smooth paste. Stir this into the warm water in the saucepan.

  4. Add the vegetables and tofu

  5.  Add the seaweed, carrot, tofu (if using), and spinach leaves to the saucepan. Let them simmer gently for 2–3 minutes until the vegetables are tender.

  6. Remove the soup from the heat and place kimchi or sauerkraut on top.

  7. Taste the soup and add tamari if desired for additional seasoning. Serve hot, garnished with sliced spring onion.

(Serves 2)

Ingredients

  • 2 cups coconut yoghurt (unsweetened) or 2 cups kefir (dairy or dairy-free)

  • 2 tbsp chia seeds

  • 2 tbsp raw honey or maple syrup

  • 1 tsp vanilla extract

  • 1/2 cup mixed berries (blueberries, raspberries, strawberries)

  • 2 tbsp granola (preferably sugar-free)

  • 1 tbsp chopped almonds (or other nuts of your choice)

Coconut Yoghurt (or Kefir) Parfait

Method

  1. Prepare the chia pudding: In a small bowl, mix the coconut yoghurt or kefir, chia seeds, honey or maple syrup, and vanilla extract. Stir well and let it sit for 10 minutes to allow the chia seeds to expand.  

  2. Assemble the parfait: In two serving glasses, spoon the chia yoghurt mixture as the base.  

  3. Layer the fruit: Add a layer of mixed berries on top of the coconut yoghurt or kefir.  

  4. Add granola: Sprinkle a layer of granola over the berries for a crunch factor.  

  5. Finish the parfait: Top with a few more berries and sprinkle with chopped almonds.  

  6. Serve & enjoy!

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