A healthy gut plays a crucial role in overall well-being, and the foods we consume can significantly influence our digestive health. Certain spices and ingredients not only enhance the flavors of our meals but also provide important benefits for gut health. Two standout ingredients known for their gut-boosting properties are ginger and kimchi.
Fermented foods and spices are essential for nourishing the gut, offering a natural way to support digestion. Below, we dive into two recipes that are both delicious and packed with nutrients to support your gut health.
1. Sophisticated Ginger-Orange Oatmeal
Ginger is known for its ability to soothe nausea, reduce bloating, and ease an upset stomach. This oatmeal recipe incorporates ginger in a flavorful way, alongside the bright, refreshing taste of oranges.
Ingredients:
- 2 cups Scottish porridge oats or quick rolled oats
- 8 cups water
- 1 1/2 to 2 teaspoons ground ginger (plus more to taste)
- Pinch of salt
- 2 oranges
- Garnishes: chopped walnuts, splash of milk (any type)
Instructions:
- In a saucepan, combine oats, water, ground ginger, and salt. Stir well and bring to a boil.
- Once boiling, reduce heat to a simmer. Cook uncovered, stirring occasionally, for 5 to 10 minutes, or until thickened and creamy. Add more water for desired consistency if needed.
- While the oatmeal is cooking, zest the oranges and set the zest aside. Use a knife to remove the peel and pith of the oranges. Slice the peeled oranges into disks and then cut them in half.
- Once the oatmeal is ready, remove from heat and adjust the ginger to taste. Stir in the orange zest.
- Serve the oatmeal hot in individual bowls, garnished with orange slices, chopped walnuts, and a splash of milk.
This warming, spiced dish is perfect for a gut-friendly breakfast that provides a dose of fiber, healthy fats, and the digestive benefits of ginger.
2. Kimchi Jjigae (Vegan Korean Soft Tofu and Kimchi Stew)
Kimchi, a fermented cabbage dish, is packed with probiotics, which are beneficial bacteria that support gut health. This vegan Korean stew is a great way to incorporate kimchi into your diet while also reaping the benefits of soft tofu, mushrooms, and scallions.
Ingredients:
- 1 tablespoon neutral oil (such as canola)
- 6 garlic cloves, smashed
- 1 cup chopped kimchi
- 4 cups low-sodium vegetable stock
- 1 1/2 tablespoons gochujang (Korean hot pepper paste)
- 14 ounces silken tofu, sliced into 10 slabs
- 4 ounces enoki or bunapi mushrooms (or any sliced mushrooms)
- 6 scallions, white and light green parts, sliced
- Steamed rice, for serving
- 1 large egg (optional)
Instructions:
- Heat oil in a 3-quart saucepan or small Dutch oven over medium heat. Add the smashed garlic and chopped kimchi, cooking for about 1 minute.
- In a bowl, whisk together the vegetable stock and gochujang until smooth. Add to the pot and bring to a boil.
- Once the kimchi softens and becomes slightly translucent, carefully add the tofu slices in a single layer (do not stir to avoid breaking the tofu). Add the mushrooms and reduce the heat to a simmer.
- Cover and simmer for 15 to 30 minutes to allow the flavors to meld together.
- Just before serving, top with sliced scallions. Bring the stew to a rapid boil and remove from heat.
- Serve over steamed rice, optionally adding a raw egg if desired.
Kimchi jjigae is a hearty, flavorful dish that harnesses the power of probiotics from kimchi to support a healthy gut microbiome. The tofu and mushrooms add protein and fiber, making this stew a well-rounded, gut-boosting meal.
Incorporating ingredients like ginger and kimchi into your meals is an easy and delicious way to support your digestive health. By adding these flavorful, science-backed dishes to your diet, you can nourish your gut and enjoy the benefits of a balanced microbiome. Whether you start your day with a soothing bowl of ginger-orange oatmeal or enjoy a warming kimchi jjigae, these recipes offer a delicious path to gut wellness.
