Gut-Loving Summer Recipes

Gut-Loving Summer Recipes

These summer recipes are EVERYTHING you could ask for– quick and easy, fresh, gut-friendly, nutritious, and SO delish! They are packed with a variety of nutrients and contain a balance of carbohydrates, protein, and healthy fats to make you feel amazing and keep you satisfied this summer season! 

Strawberry, Spinach and Poppy Seed Salad

Ingredients:

  • 4 oz grilled chicken breast
  • 2 tablespoons extra virgin olive oil
  • 4 cups fresh baby spinach
  • 1 cup sliced strawberries
  • 1/4 cup sliced almonds
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons poppy seed dressing

Instructions:

  1. Season the chicken breast with your fav seasonings (measure with your heart!).
  2. Heat the olive oil in a pan on medium heat for several minutes and sauté the chicken until the internal temperature reaches 165 degrees F (about 4-8 minutes per side).
  3. In a large salad bowl, combine the baby spinach, sliced strawberries, sliced almonds, and crumbled feta cheese. Make sure to wash your produce if it is not already pre-washed!
  4. Once cooked, cut the chicken into bite-sized pieces and add to the bowl. 
  5. Drizzle the poppy seed dressing over the salad and toss gently to coat all the ingredients.
  6. Serve immediately as a light and refreshing salad– perfect for lunch or as a side dish for dinner!

gut-friendly summer recipes

Mango Salsa

Ingredients:

  •  2 ripe mangoes, peeled and diced
  • 1/2 red onion, finely chopped
  • 1 jalapeno, seeds removed and finely chopped
  • 1 red bell pepper, diced
  • 1 ripe avocado, cubed 
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  1. In a medium bowl, carefully combine the diced mangoes, red onion, jalapeno, red bell pepper, avocado, and cilantro.
  2. Squeeze the lime juice over the mixture and gently toss to combine.
  3. Season with salt and pepper to taste.
  4. Cover and refrigerate for at least 30 minutes before serving to let the flavors meld together.
  5. Enjoy this sweet and tangy salsa with tortilla chips as a snack, grilled chicken, or fish tacos for a burst of summer flavors!

Corn and Tomato Salad

Ingredients:

  • 2 cups fresh corn kernels (about 2-3 ears of corn)
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1 cup canned chickpeas, rinsed and drained  **gut health tip: do chickpeas make you BLOAT? Leave them out or substitute another bean, like pinto beans!**
  • 1/4 cup fresh basil leaves, torn
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the fresh corn kernels, cherry tomatoes, chopped red onion, chickpeas, and torn basil leaves.
  2. Drizzle the olive oil and red wine vinegar over the salad and toss gently to mix.
  3. Season with salt and pepper to taste.
  4. Let the flavors meld for a few minutes before serving, and enjoy the taste of summer in every bite with this amazing dish!

Mango Coconut Chia Seed Pudding 

Great for meal prep!!

Ingredients:

  • 1 cup coconut milk
  • 1/3 cup nonfat plain Greek yogurt
  • 1 tablespoon honey or maple syrup (optional for added sweetness)
  • 1/4 cup chia seeds
  • 1 ripe mango, peeled and diced
  • Toasted coconut flakes for garnish (optional)

Instructions:

  1. In a bowl, whisk the coconut milk, Greek yogurt, and honey/maple syrup together until well-combined.
  2. Stir in the chia seeds.
  3. Cover the bowl and refrigerate for at least 4 hours or overnight, allowing the chia seeds to thicken the mixture.
  4. Before serving, make sure to give the pudding a good stir!
  5. Top with diced mango and toasted coconut flakes if desired, and enjoy this tropical and nutritious summer breakfast (or dessert!).

Looking for MORE summer meal inspo? You have to check out the 21 Day Summer Meal Guide! 21 days of unique recipes (breakfast, lunch, dinner, snacks & dessert!), specifically created to prevent bloating! This summer meal guide is almost too easy– everything is already done for you, including grocery lists!

The 21-Day Summer Meal Guide, created by registered dietitians, specifically designed to leave you feeling energized, confident, and bloat free! 

Get the most out of your summer meals and take the thinking out of balanced nutrition! We hope that you make the most of all the AMAZING fruits and veggies in-season during the summer months with these scrumptious summer recipes!

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