Gut-Brain Enhancing Recipes

Healthy Creamed Spinach



Here’s a recipe for some comfort food that provides great fiber and probiotics by using yogurt instead of cream.



  1. In a 3-quart saucepan heat ghee;
  2. Add flour and whisk, cooking 2-3 minutes to create a roux.
  3. Slowly whisk in broth and blend until smooth (mixture will be thick). Bring to a boil.
  4. Reduce heat to simmer, add spinach and heat through.
  5. Add yogurt, salt, pepper and nutmeg and heat through. Serve.

Homemade Frozen Yogurt



This is is one of my favorites because it can easily be customized to whatever fruit and yogurt you have on hand!  Plus, it doesn’t require an ice cream maker.


  • 2 cups frozen fruit (I usually freeze some fresh fruit I have on hand, but fruit that is bought frozen works, too)
  • 1/4 cup yogurt (I usually use plain but if you use vanilla or a sweetened flavor then you can skip adding sweetener)
  • Honey to taste
  • Blueberries (or raspberries)
  • Granola (if not lectin sensitive)


  1. Add all ingredients to a blender or food processor and blend.
  2. It can be enjoyed immediately or put in freezer to enjoy later (note, you may have to wait a few minutes to let it thaw if you eat it from the freezer)

Korean Style Cold Shirataki Noodle Salad with Tempeh and Homemade Kimchi



Both tempeh and kimchi are probiotic-rich foods.  This recipe is a little work-intensive making sure everything is chopped but it’s worth it!


For the kimchi:

  • 2.5 lbs. Napa cabbage, stemmed and cut lengthwise
  • 6-8 cups + 1 tbsp water
  • 1/4 cup + 1 tbsp salt
  • 5 garlic cloves, minced
  • 2 daikon radishes, trimmed and cut into matchsticks
  • 1 bundle scallions, trimmed, cut into 1-inch sections
  • 1 tbsp fresh ginger, grated
  • 1 teaspoon stevia extract
  • 1/2 nori sheet, torn into small pieces (nori sheet is a type of Korean seaweed product)

For the dressing:

For the salad:

  • 1 (8 oz package) Shirataki Noodles, drained and rinsed
  • 1 package tempeh
  • 4 cups lettuce, shredded
  • 1 cup cucumber, julienned
  • 1 cup carrot, julienned
  • 1 cup red cabbage, shredded
  • 1/4 cup green onion, sliced
  • 1/4 cup kimchi (store bought or you can try my homemade recipe below)


Preparing the kimchi:

Since kimchi needs to ferment, you’ll need to plan ahead and prepare it two days before you want to eat it.

  1. Rinse cabbage then cut into strips and place in large mixing bowl.
  2. Add 1/4 cup salt and gently massage salt into leaves while using gloves.
  3. Pour water into bowl until cabbage is just covered and let sit 10 minutes.
  4. Place plate on top of cabbage to weight and set aside for at least 3 hours or overnight, folding once or twice
  5. Pour cabbage into a strainer and rinse under cool running water.
  6. Set strainer aside to allow cabbage to drain for 20 minutes and dry mixing bowl to reuse.
  7. Combine stevia and nori and sugar in a small bowl.
  8. Add 1 tbsp water and stir contents until a thick paste forms.
  9. Combine 2 cups water with 1 tbsp salt and stir. Set aside.  This will be your brine for fermenting the kimchi.
  10. Meanwhile, rinse and prep radish, ginger, scallions and garlic.
  11. Combine ingredients with cabbage in mixing bowl. Add paste and fold until the cabbage is evenly coated with paste, about 2 minutes.
  12. Pack kimchi into a Mason jar or jar that can keep out oxygen. Add just enough brine to cover ingredients.
  13. Seal and place jar on a shelf out direct sunlight for 24 hours. After 24 hours, open jar to release gasses, it should be stinky.
  14. Reseal and store kimchi in fridge for up to 1 month.

How to cook the tempeh:

There are a few ways to cook tempeh.  For this recipe, since it’s going to be going into a salad with many other ingredients and a flavorful dressing, I’d recommend the quick and easy way to do.

  1. Put the entire block of tempeh into a pot of boiling water for about eight minutes.
  2. Let the tempeh cool and cut into bite-sized cubes.

For preparing the salad:

  1. Mix all the salad dressing ingredients together.
  2. Mix all the salad ingredients together.
  3. Pour the dressing over the ingredients and enjoy!

Back To Gut-Brain Axis

  1. Gut-Brain Axis Part 1
  2. Gut-Brain Axis Part 2

  3. Gut-Brain Axis Part 3
  4. Gut-Brain Axis Advanced

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