As a certified Ayurvedic nutritionist, my first concern, the first point of reference, if you like, is our gut health. Both on Instagram, and here on the blog, I have shared gut-friendly recipes and tips before. Here are some examples:
Vegan kitchari your gut will thank you for
Warm, tummy-friendly smoothies
Smoothies for healthy digestion
I even shared tea recipes to soothe the digestive system.
On the one hand, everyone is different. On the other hand, even those of us who have no digestive symptoms should show TLC to our digestive health. Gut problems can show up as something seemingly unrelated, and long-term abuse of even a strong digestive system will be a problem in the future.
I don’t like to overwhelm my clients with an overload of recommendations. One thing I tell most of them, though, is that they need a good, healthy, morning routine, with an easy-to-digest breakfast as part of this new habit. The recipes below will be without processed sugar, full of fiber, healthy fats, and complex carbs. I hope you like them as much as we do!
Banana Bread Overnight Oats
- 1 cup (90g) rolled oats
- 1 cup (240ml) almond milk, unsweetened
- ½ cup (112g) natural soy yogurt
- 2 tbsp. chia seeds
- 2 tbsp. maple syrup
- 1 tsp. vanilla extract
- 2 tsp. ground flax seeds
- 1 tsp. ground cinnamon
- 1 banana, mashed
- ¼ cup (30g) walnuts, chopped
- 1 banana, sliced, to garnish
- Add all the ingredients (except for the sliced banana) into a large bowl and stir until combined. Cover and refrigerate for at least 2 hours, or overnight.
- When ready to serve, divide the oats between 2 glasses or jars and top with sliced banana.
- 2 baking potatoes
- 1 cup (30g) spinach, roughly chopped
- pinch nutmeg
- salt & pepper
- 4 tbsp. olive oil
- 8 mushrooms, sliced
- ½ cup (75g) cherry tomatoes, halved
- ½ tsp. dried oregano
- ½ tsp. garlic granules
- 2 tbsp. natural dairy-free yogurt
- Grate the potatoes onto a clean tea towel, then squeeze out as much moisture as possible. Transfer the potato to a bowl, then add the spinach and nutmeg. Season to taste with sea salt and black pepper and mix until combined.
- Heat 3 tablespoons of the olive oil in a large skillet over a high heat. Squeeze half of the potato mixture together with your hands, shaping it into an oval. Place the potato in the skillet and flatten with a spatula. Repeat this process with the remaining half of the potato mixture.
- Fry the rosti for 5 minutes until golden, then flip over and fry for a further 5 minutes on the other side.
- In the meantime, heat the remaining tablespoon of olive oil in a separate pot over a medium heat and cook the mushrooms, cherry tomatoes, oregano and garlic granules for 5-6 minutes, until soft.
- Transfer the rosti onto a plate and top with the mushroom and tomato mixture. Serve immediately with a spoon of yogurt.
For the crumble:
- ½ cup (70g) almonds
- 6 dates, pitted
- 2 tbsp. desiccated coconut
For the yogurt:
- 1 cup (235g) coconut yogurt, unsweetened
- 1 tsp. vanilla extract
- 1 tbsp. maple syrup
For the caramel:
- 2 tsp. natural peanut butter
- 1 tbsp. maple syrup (or date syrup/blackstrap molasses)
- ⅛ tsp. salt
- 1 banana, sliced
- Add all the crumble ingredients to a food processor and blitz to form a crumb, then set aside.
- In a small bowl, mix together the coconut yogurt, vanilla extract and maple syrup, then set aside.
- Combine all the caramel ingredients together in a bowl, adding a splash of water if needed to reach the desired consistency.
- Layer the parfaits into 2 serving glasses or jars. Start with a couple of teaspoons of the crumble followed by the coconut yogurt, the sliced banana, and the caramel. Repeat this process until all ingredients have been used up.
- Enjoy straight away or store in the refrigerator until later.
SAVORY-SWEET, COLLAGEN-BOOSTING BUCKWHEAT PANCAKES
Did you know that buckwheat is not actually “wheat”, it’s not even a grain, but a fruit seed, full of fiber and protein? If you want a more savory pancake, omit the plant collagen *booster* which I list as optional below. I just love that mix because it tastes so good (it’s also great for lattes!) and the ingredients are promising.
- 1 cup buckwheat flour
- 1 3/4 cups unsweetened plant-based milk*
- 1 tbsp coconut oil
- 1 serving of Your Super Plant Collagen (optional)
Blend the ingredients (except for the oil) in your high-speed blender. Place a pan on your stovetop at medium temp and heat a tsp coconut oil. Lower the heat and slowly pour 1/4 cup of the batter into the pan. Once the bottom side reaches the desired consistency, flip it to cook the other side for a minute or so. Take the pancake out of the pan with the help of a spatula, place it on a small plate, and pour another 1/4 cup of the batter. Repeat with the remaining batter.
*I like soy milk for these pancakes. Coconut, oat, and cashew milk would all work as well. If you want extra savory, I would experiment with this coconut-curry milk. I have not used this to make the pancakes but they are delicious in cauliflower-chickpea dishes, and I think it would make these pancakes savory and yummy.
SWEET MUNGBEAN PANCAKES
This is a modified version of a recipe I have had for the last few years. I cannot remember where I got the original recipe from. I believe I learned it in one of my Ayurvedic nutrition classes. I remember having tried it right away, and found it so versatile that I have been modifying it based on my ingredients, preferences, the seasons, etc.
- 2/3 cup mung beans
- 1/3 cup basmati rice
- 1 organic apple*
- 2 tsp coconut oil
- 1 tsp baking powder
- 1/4 tsp cinnamon
- 1 tbsp date syrup**
The night before making these pancakes, wash the beans and rice well and soak them overnight in an amount of water enough to cover them. Because they absorb the water, they will expand, so you need to use a large bowl to soak them in.
In the morning, rinse the rice and the beans well. Add fresh water to almost cover the mixture. Combine the grains, water, baking powder, and cinnamon in your blender and blend until it reaches a batter-like consistency. Set aside. Add sliced apples and 1 tsp coconut oil to a pan. Simmer the apple slices until they are cooked. In a separate pan, heat up 1 tsp coconut oil and cook the batter like a pancake (see above pancake’s instructions). Put the pancake on the plate and top it with the cooked apple slices, topped with date syrup.
*My little LOVES apples, and as I type this, envy apples are in season, and they’re out-of-this-world delicious- sweet as candy! That said, you can use pears or blueberries, too. I have used a handful of blueberries and it worked perfectly.
**You can use any liquid sweetener of preference. I also used blackstrap molasses which worked fine.
Before you head to the kitchen, did you know I have been accepting clients again?! I’m slowly organizing the various parts of my life under one roof. Feel free to find out about my nutrition consultations, affiliate discounts, and articles (including links to recipes) here. For my offerings, including masterclasses, and to join the waitlist for my live workshops and memberships, please visit here.
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What I do: As a certified Ayurvedic Nutritionist (soon to be a practitioner!) I help people build a balanced, joyful, peaceful life with the help of sustainable nutrition and movement plans suitable for their needs, goals, and lifestyle. I would love to help you, or someone you know, develop and maintain healthy habits. If you know someone who might be interested, please feel free to send them to my website. There, you will be able to find my services explained in more detail. Reach out to me for bookings, and additional questions. I welcome and appreciate your messages. Thanks, and blessings- I am SO grateful for you!
Editor’s note: The information in this article is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programme.