Good Gut: The Ultimate Good Gut Diet to Maintain Good Health and Balance Your Digestive System for Permanent Weight Loss (Good Gut Diet, the Ultimate Good Gut Guide, the Good Gut Guide) (3 page)

Broiled Miso Salmon

Ingredients
:

2 tablespoons of white miso

2 tablespoons of rice wine

1 tablespoon of soy sauce

1 tablespoon of minced ginger

few drops of hot-pepper sauce

4 portions of salmon fillet

1 tablespoon of sliced spring onions

2 tablespoons of chopped fresh parsley

1 tablespoon of toasted sesame seeds

Instructions:

1. Put the oven rack in the upper third of your oven and then preheat your broiler.

2. Line a baking pan with clean foil greased with some oil.

3. Combine the miso, the rice wine, the soy sauce, the ginger and the hot-pepper sauce into a bowl.

4. Put the salmon in the prepared pan with its skin-side down. Brush the miso mixture onto the salmon and then broil it for 8 minutes or until the center becomes opaque.

5. Put the broiled salmon on a plate and garnish with the roasted sesame seeds and the sliced spring onions and parsley.

Natto Rice

Ingredients
:

1 package of natto

1 tablespoon of chopped spring onions

1 tablespoon of dried boniko flakes

1 teaspoon of Japanese yellow mustard

1 teaspoon of soy sauce

a few Shiso leaves

cooked rice

Instructions
:

Combine all the ingredients except for the Shiso leaves and the rice. Pour the natto mixture over the cooked rice and then top it with the Shiso leaves. Bon appetite!

Sauerkraut Quesadillas

Ingredients
:

1 cup of sauerkraut

half a cup of water

2 burrito-size tortillas

half a cup of grated Cheddar cheese

1 juicy apple, peeled and sliced very thinly

Instructions
:

1. Put the sauerkraut and the water into a pan and heat them until the liquid evaporates.

2. Heat a pan over medium heat and put one tortilla in. Sprinkle half of the grated cheese over one half of the tortilla. Then place the apple slices over the cheese and put half of the sauerkraut on top of it. Then sprinkle the rest of the cheese.

3. Fold the tortilla, heat it for a couple of minutes or until the bottom becomes golden and then flip it carefully to brown it on the other side.

4. When both quesadillas are ready, cut them into quarters and serve them as an appetizer.  

Turkey Kimchi Burgers

Ingredients:

1 pound of lean turkey

3 thinly sliced spring onions

8 teaspoons of Korean red chili paste

1 teaspoon of sesame oil

2 tablespoons of low-fat mayonnaise

4 whole-wheat buns

3-4 sliced small pickled cucumbers

1 cup of kimchi

Instructions
:

1. Preheat the grill to medium heat.

2. Mix the turkey, spring onion, 5 tablespoons of the chili paste and the sesame oil in a bowl. Knead it gently and form four burgers.

3. Oil the grill and grill the burgers for 4 minutes on both sides.

4. Mix the mayonnaise with the remaining teaspoons of the chili paste in a bowl. Put the burgers on the toasted buns and then top them with the mayonnaise mixture, a few slices of the pickled cucumber and the kimchi.

Banana Kefir Smoothie

Ingredients
:

2 bananas

2 cups of vanilla kefir

1/ teaspoon of cinnamon

1/8 teaspoon of ground nutmeg

1/8 teaspoon of allspice

a dozen ice cubes

Instructions
:

Mix all the ingredients in a blender and serve immediately to enjoy this powerful good gut smoothie.

Kombucha Smoothie

Ingredients
:

1 chopped cucumber

2 peeled kiwis

1 cup of kombucha (you can use ginger-flavored one)

1/2 cup of low-fat Greek yogurt

2 tablespoons of fresh coriander

half a dozen ice cubes

Instructions
:

Mix all the ingredients in a blender and pulse them until smooth. Serve immediately and enjoy!

Fruit Muesli

Ingredients
:

half a cup of low-fat yogurt

half a cup of fresh blueberries

1/4 of a cup of sliced apple

1/4 of a cup of sliced banana

1/4 of a cup of unsweetened muesli

2 teaspoons of honey

Instructions
:

Mix all the ingredients together in a bowl and enjoy your probiotics breakfast or snack.

Yogurt Crab Cakes

Ingredients:

For the crab cakes:

1 cup of fat free yogurt

1/4 of a cup of chopped onion

1/4 of a cup chopped celery

1/4 of a cup chopped red bell peppers

1/4 of a cup chopped parsley

1 tablespoon of freshly squeezed lemon juice

2 tablespoons of egg substitute

1 teaspoon of paprika

1 teaspoon of horseradish

1/2 teaspoon of dried thyme

a pinch of salt 

20 unsalted and finely crushed crackers

1 pound of shelled crab meat

2 teaspoons of olive oil

For the salad:

1/4 cup of rice vinegar

1 teaspoon of olive oil 

1/2 teaspoon of brown sugar 

1 tablespoon of peanut butter 

1/4 teaspoon of mustard

1 clove of garlic

3 cups of salad greens 

3 cups of watercress

Instructions
:

1. Put a colander into a bowl that is at least 1/3 larger than the colander. Line the colander with few layers of cheesecloth that will extend over the sides. Then put the yogurt in the colander and cover it will clean foil. Refrigerate for 12 hours for the yogurt cheese to be formed in the colander.

2. To make the crab cakes, mix the yogurt cheese and all the other crab cakes ingredients through the crackers. Add the crab meat and stir well. Shape 12 equally-sized patties.

3. Heat one teaspoon of the olive oil over medium heat and fry the patties in it, about three minutes on both sides.

4. To make the salad, combine the ingredients through the garlic. Put the salad greens and the watercress in a bowl. Drizzle them with the vinaigrette. Serve by arranging first the salad and then the crab cakes on top.