“The most powerful path to our brain—and peace of mind—is through our gut.”
Today, millions of people have gut dysbiosis that leads to poor digestion and mood as well as a constant state of low-grade inflammation. While restoring optimal gut flora demands a variety of interventions, it begins with eliminating grains, dairy, sugar and GMOs from your diet. Dietary change is the first step because we can change the microbiota dominance within 72 hours of making simple changes to remove potential immune system triggers and rebalance gut flora.
While this news is empowering, finding motivation to prepare and cook new foods can be difficult when experiencing the fatigue and depression often accompanied by a leaky gut. We’ve made it easy with these four simple recipes that can be made in 30 minutes or less and incorporate specific ingredients to support gut healing.
1. Taco Soup
Because our modern diets are largely focused on muscle meat consumption, many of us lose out on the benefits of consuming bones, skin, and tendons as was ancestral practice.Traditional stock made from the bones of pastured animals is used in gut-healing protocols such as the GAPS diet for mucosal repair. You can make your own in a stockpot or purchase online or from your local health food store. Below is one of my favorite recipes for incorporating bone broth into the diet on a regular basis.
Ingredients:
- 4 cups chicken bone broth
- 1 pound ground beef
- 2 zucchini, chopped into quarter moons
- 2 large table carrots, cut into matchsticks (1/8″ to 1/4″ thick)
- 4 radishes, sliced thinly (1/8″ to 1/4″ thick)
- 1 bunch cilantro, chopped
- 1 bunch scallions, chopped (white stems and green tops separated)
- 2 teaspoons ground cumin
- 1 teaspoon sea salt
- 2 limes, halved
- 2 avocados, chopped
Bring zucchini and stock to a boil in a large saucepan, then cover and simmer for 10 minutes. Meanwhile cook beef and chopped white scallion stems on a skillet on medium heat. Once cooked thoroughly, add beef, cumin and salt to the saucepan with the soup. Add carrot and radish slices then turn off the heat. Serve soup topped with cilantro, green onion tops, avocado and lime. Store soup up to four days (toppings separately) in the fridge or freeze for up to one month.
2. Pumpkin Protein Cookies
Collagen and gelatin provide the gut-healing benefits of traditional bone broth in convenient and versatile powders. The high glycine content of gelatin may also help with insomnia, anxiety, joints, hair, and skin. These cookies contain collagen, gelatin, and coconut to provide a delicious yet nourishing treat. Coconut is abundant in the healthy saturated fats that are key to healing your gut by repairing the lining of your digestive tract. The anti-inflammatory and antimicrobial properties of coconut gently support and clean your gastrointestinal system. These “cookies” make great snacks. Reach for one of these instead of a gluten- and dairy-filled treat and your gut and taste buds will thank you. Kids love them, too!
Ingredients:
- 1 banana
- 1/3 cup pumpkin puree (boxed or homemade)
- 1/2 cup coconut oil, melted
- 1/3 cup coconut butter, softened + 2 tablespoons for drizzle
- 1/2 cup coconut flour
- 1/2 cup collagen peptides
- 3 tablespoons gelatin
- 3 tablespoons maple syrup
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon vanilla bean powder or 1 teaspoon vanilla extract
- 1/2 cup raw cacao nibs or pecans (optional)
- Pinch sea salt
Preheat oven to 350°F. Combine all ingredients in the order listed above until well-combined. Line cookie sheet with parchment paper. Form dough into 12 mounds about 2 inches in diameter, and place onto lined sheet. Bake for 20-24 minutes. Cool for at least 10 minutes, then drizzle the remaining 2 tablespoons coconut butter on top.
3. Turmeric Latte
You may have seen this recipe on my blog before, but if you haven’t tried it yet, this is one you don’t want to miss! Coffee can contribute to dehydration and cortisol elevation, both unconducive to gut-healing. While it does not have to be eliminated forever, I do recommend removing coffee for at least 30 days to kickstart the healing process. Below is a great replacement that can be sipped any time of day. Turmeric is known for its strong anti-inflammatory and immune-boosting properties. Ginger also contains strong therapeutic properties the can help reduce the irritation and inflammation caused in the intestinal lining. You can make the paste ahead of time or simply follow the recipe below.
Ingredients:
- 1 cup coconut milk
- 1/2 teaspoon ground turmeric
- 1 (1/2-inch-wide) slice fresh ginger root, peeled and finely chopped
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon raw honey or maple syrup, to taste
Combine all ingredients in a high-speed blender until smooth. Pour the mixture into a small saucepan and heat over medium heat until hot but not boiling, 3 to 5 minutes. Drink immediately.
4. Aloe-Mint Smoothie
This recipe includes ingredients to cool and soothe the digestive system. Aloe vera helps heal the lining of a damaged intestinal tract. Berries, avocado, mint, and ginger provide healthy antioxidants and soothing properties. Again, coconut oil and collagen are featured for their therapeutic benefits explained above. This portable smoothie makes a great breakfast will provide energy and satiety for hours.
Ingredients:
- 1/2 cup frozen berries
- 1/2 medium avocado
- 4 oz. aloe vera juice
- 8 ounces coconut water, or filtered water
- 2 tablespoons virgin coconut oil
- 1 tablespoon chia or flaxseed
- 1 sprig fresh mint leaves
- 1/4 inch fresh ginger root
- 3 tablespoon collagen hydrolysate
Gut healing can seem like a daunting task at first, so reduce overwhelm by approaching it one delicious meal at a time. After you have changed your diet, you can then consider incorporating self-care and detox practices that will further support healing.
Hello-
May I ask the difference btw collagen peptides in one recipe and collagen hydrosylate in the other? Thanks!
Wondering the same! Can I just use the collagen hydrosylate?
All of these recipes sound great! I am wondering if there is a way to trade some of the animal ingredients like the collagen and gelatin. Are there any alternative ingredients that can provide similar health benefits? Kelly is my hero, btw, after a 20 year psychiatric roller coaster I have now been drug free for the past 2+ years thanks to Kellys book! I worked with a functional medicine doctor who helped me taper off, and I know I’m off for life! Much love and gratitude to you Kelly 🙏🙏🙏
How does one make aloe vera juice?
Buy it…..Vitacost Lakewood Organic brand
Where to I get ‘collagen peptides’ and collagen hydrolysate?
Where do I purchase collegen peptides?
thanks!
Martie
Everything I’ve read indicates that the effectiveness of turmeric is increased many times by adding a small amount of ground pepper.
Looking forward to the pumkpin cookies 🙂
Where can I get collagen that is safe for someone with auto immune reactions to even cross contamination from Dairy,wheat, soy, corn and nuts?
Thank you!
100% Grassfed collagen would be free of all that as the animal is never feed grain, which could possibly cause a reaction.
Are collagen hydrolysate and peptides interchangeable?
Also, I think there may be a typo in the mint smoothie. Is it meant to say a sprig of mint versus a spring? Looking forward to trying the recipes!
Wish they could be saved in Pinterest!
I must’ve missed something, and it looks like I’m not the only one. I don’t have any handy collagen anything in my kitchen. So where do I get it?
You can find a link to Vital Proteins collagen in Dr. Brogan’s resources page here: http://www.kellybroganmd.com/resources
Thanks for the link, Leela. Very useful.
I have histamine intolerance and mast cell problems and collegen has high histamine as well as gelatin and avacado. There is LITERALLY NOTHING I can eat. Does anyone else have Histamine intolerance and mast cell problems and how do u deal with them? This is a horrible illness, brought on by stressful horrible events and my body could not take it anymore. Now I have Leaky Gut, IBS and a myriad of other diseases….I am ALWAYS IN PAIN, everything I eat hurts my gut, even water. Any suggestions would b helpful. Thank u all in advance.
Hi Sue,
I had terrible histamine issues and finally got ahead of them. I took an on line class called, Gut Thrive in 5, put on by Christa Orrechio of The Whole Journey. It is an intense program that lasts three months on line and then three more months beyond it as you reintroduce food you couldn’t eat before. It was hard to do, but totally worth the invest, of time, energy and money. she has ales on the program a few times a year, usually in December and I got in on one in April of last year. She has a good overview of her program on her website. I wish you the best as you search for healing.
I’ve healed my gut and IBS with a fruit cleanse. On day 10 and feeling fab!! Eat only one kind of fruit for each meal and snack though to prevent gas.
Is the pumpkin cookie recipe correct? I have tried it twice. The first time I followed the recipe and had coronet oil dripping all over my oven and the cookies were gooey. The second time, I used half the amount of oil and it was worse! The cookies melted flat into each other and once again, coconut oils was dripping all over. I like the taste, but the recipe isn’t working as is. Suggestions?
Same thing happened with me.
Sue
I am also very histamine sensitive. In fact I had no idea what was the matter with me for tons of years.
Doc’s treated me with tons of antibiotics till it broke my whole body down.
My whole family did the MRT Blood test and did the LEAP elimination protocol. Finally some relief.
Have been on the healing path now for 4 plus years.
Healing your gut and learning how to regulate stress is key.
Today I can do grass fed raw dairy Kefir and berries, home made raw dairy A2A2 yogurt, Bubbies Kraut and Pickles. Stevia sweetened Lily’s chocolate bars.
Organic pasta sauce if earlier in the day.
We use “Just Thrive” probiotic which is a spore formed one and does not form any histamines as many of the other probiotics do.
Having lived through years of masive antibiotics for sinus infections, UTI’s and IV steroids for millions of hives, carrying an epipen and being so sick, depressed and scared..there is life beyond.
We only use organic grass fed beef, organic chicken, organic everything.
Reduce your chemical load take only clean supplements, drink filtered water, organic Coffee grass fed cream, and we do no sugar at all.
Xenoestrogens are all over, plastics, makeup, cleaning products etc.
Take baby steps and have HOPE, you can do it.
It took my husband years to realize how sick I was.
And the sad part was I had no idea until I did the blood test and found out I was sensitive to nitrates, sugar, corn and other items.
As I started healing my body dumped all kinds of toxins and I would get worse. But time was what I needed.
Don’t give up, read up on your microbiome.
Dr Robyanne Chutkan MD has a book called “GutBliss” and one on the microbiome. Great help.
Bet Dr Kelly knows her.
We have walked the sweet reduction path and so the soup looks so good to us.
We eat tons of green soups with grass fed cheeses.
Healing is slow but steady.
Drinking organic Dandelion root tea daily helps detox your liver.
Clean organs help heal the body.
Best and keep trying. Let us know in six months how you are doing.
Dr Kelly cares, gives so much of herself.
We are blessed by her knowledge and info.
I am still confused after trying to figure out on my own by going to the vital proteins website – as it was not explained to the first two posters – what the difference is between these seemingly interchangeable words; collagen hydrolysate, gelatin, and collagen peptides. To further confuse things the website indicated not to use collagen peptides and gelatin in the same recipe which the pumpkin recipe says to do. (?) This was under their FAQ which you can read yourself. Could someone please shed some light on this for me (and I’m sure others). Thanks so much.
Love the taco soup! It is quick to put together and tastes so light and fresh, I could eat it any time of year. Thank you for a “keeper!”
I have always had a coconut allergy since I was a child. What can I substitute for coconut that will make receips work and still taste great??
Does anyone have any recommendations for a credible and humane source for gelatin?