Eating like our grandparents and great-grandparents may be a key to better health. Before the rise of processed foods, people ate diets rich in fiber, fermented foods and seasonally fresh produce, which helped ensure a well-balanced gut, says Shylah Schauer, a North Dakota naturopathic doctor who specializes in the gut-brain-microbiome axis. Why does the microbiome matter? Click here to learn more.
Schauer shares recipes that are good for the gut, which means they’re good for you, too. This nourishing soup is rich in collagen, amino acids and anti-inflammatory compounds. The bright, easy and flavorful salad is a fiber powerhouse, offering prebiotics to feed good gut bacteria and fiber to aid in digestion.
4 cups homemade or storebought bone broth
1 onion, diced
3 cloves garlic, minced
1 inch turmeric, grated (or 1 tsp. turmeric powder)
1 inch ginger, grated (or 1 tsp. ginger powder)
1 cup shredded chicken, optional
2 T. apple cider vinegar
½ tsp. sea salt
½ tsp. pepper
1 T. olive oil or butter
½ cup sauerkraut, for topping
In a large pot, heat olive oil or butter over medium heat. Sauté onion, garlic, turmeric and ginger. Pour in bone broth and vinegar and bring to a simmer. Add shredded chicken, cooking for another 10 minutes. Season with sea salt and pepper, ladle into bowls and serve with a spoonful of sauerkraut.
DOCTOR’S NOTE: Topping the soup with sauerkraut adds probiotics for an extra gut-health boost.
Recipe by Dr. Shylah Schauer, naturopathic doctor
2 sweet potatoes, peeled and diced into cubes
1 T. extra virgin olive oil
1 tsp. cumin
½ tsp. cinnamon
½ tsp. paprika
¼ cup tahini
½ lemon, juiced
2 cloves garlic, minced
2 T. or more unsweetened almond milk
2 cups black beans
2 cups cherry tomatoes, halved
1 cup parsley, chopped
Toss sweet potatoes, olive oil, cumin, cinnamon, paprika and salt to taste in a bowl. Transfer to baking sheet lined with parchment paper and bake at 400 degrees for 25 minutes.
Whisk together tahini, lemon juice, garlic and almond milk.
In a large mixing bowl, combine black beans, tomatoes, parsley and roasted sweet potatoes. Season with salt and pepper. Drizzle with desired dressing (a little goes a long way).
DOCTOR’S NOTE: This salad is loaded with fiber from the sweet potatoes, beans and tahini, a paste made from sesame seeds.
TEST KITCHEN TIP: More almond milk may be required to thin the dressing.
Recipe by Dr. Shylah Schauer, naturopathic doctor
