Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Ayurvedic Balancing Digestion Tea
I love to have a nice warm mug of tea in the morning. I know coffee is the beverage of choice for most when it comes to the morning but for me it’s herbal tea. For me there is nothing like a nice warm mug of tea to help boost my agni and aid in the digestion of my first meal of the day.
The tea I am sharing today is an Ayurvedic tea my dad shared with me. It is good for all doshas, that is it’s a good balancing tea for everyone. It is a mild detox that helps to stimulate the digestion and reduce ama (mucus). This tea makes my body feel more healthy and cleansed. I do feel that the taste is somewhat acquired, but I have grown to love it over time! I hope you enjoy this Ayurvedic balancing digestive tea as much as I do!
With love from my kitchen to yours,
Kayley
Ayurvedic Balancing Digestion Tea
Turmeric Ginger Tea
I’m sharing this turmeric ginger tea recipe today because well no surprise its healthy and delicious. I love having tea with my breakfast in the morning because it helps aid my digestion. The warmth of tea is very soothing for my stomach and helps get my digestive fire going for the day. This turmeric ginger tea is specifically beneficial for digestion because of the ginger which has a little spice like kick to it.
I know that most teas are beneficial when you are sick but this one is extra helpful because of its digestive aiding abilities. When you build your digestion up while sick, or anytime for that matter, it helps to reduce excess mucus and congestion, thus making you feel better.
Whether you are feeling under the weather, are in need of a digestion boost, or just love tea; this turmeric ginger tea is a great way to start your day!
With love from my kitchen to yours,
Kayley
Turmeric Ginger Tea
Strawberry Blueberry Banana Breakfast Bowl
I’ve been making this recipe for the last week and a half and I love it. It feels so good to eat a bunch of fresh fruit in the morning and the almonds, almond butter, and seeds give you some protein and healthy fats, making it satisfying. It tastes sorta like cereal or granola to me with the milk and all, I don’t know if anyone else will think that, but oh well, I love it! I hope you and your family enjoy this recipe very much!
With love from my kitchen to yours,
Kayley
Strawberry Blueberry Banana Breakfast Bowl
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 3 strawberries (54g) | 17.2 | 0.2g | 4.1g | 0.4g |
| 5 tbsp blueberries (45g) | 26 | 0.1g | 6.6g | 0.3g |
| 1/2 banana (59g) | 52.5 | 0.2g | 13.5g | 0.7g |
| 1/2 cup whole milk | 74.5 | 4g | 6g | 3g |
| 2 tbsp almonds chopped (15g) | 90 | 7.5g | 3g | 3g |
| 1 Tbsp almond butter (16g) | 98 | 8.9g | 3g | 3.4g |
| 1 tsp flaxseeds | 18.3 | 1.4g | 1g | 0.6g |
| 1 tsp chia seeds | 52 | 3g | 3.6g | 2g |
| 1 tsp sesame seeds | 17.2 | 1.5g | 0.7g | 0.5g |
| Total (Serves 1) | 445.7 | 26.8g | 41.5g | 13.9g |
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- Why to grind flaxseeds fresh: Flaxseed meal is much easier to digest and absorb than whole flaxseeds. Whole flaxseeds often pass through your GI track without being absorbed and come out in your feces. Therefore you absorb far more nutrients from flaxseed meal. Once you grind up flaxseeds they oxidize very quickly. Oxidation creates free radicals (unstable chemical structures) which cause damage in the body and raise ones risk for cardio vascular disease, heart attacks, strokes, high blood pressure, and other health problems. By grinding flaxseeds fresh you avoid oxidation and are able to absorb more nutrients.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 17 December 2020.
2. Calorie King. https://www.calorieking.com/ Accessed 17 December 2020.
3. Eat This Much. https://www.eatthismuch.com/ Accessed 17 December 2020.
Artichoke Hummus
I’ve got lots of hummus recipes up on this site. In addition to artichoke hummus, I’ve got:
- Green and Kalamata Olive Hummus
- Roasted Red Pepper Hummus
- Black Bean Hummus
- Roasted Garlic Paprika Hummus
This artichoke hummus is one of the lighter hummuses due to the artichokes. It’s very flavorful. Great with crackers, pita, or veggies. Anyways I hope you enjoy this recipe!
With love from my kitchen to yours,
Kayley
Artichoke Hummus
Nutrition:
| Ingredients | Cals | Fat | Carbs | Protein |
| 2 14.5oz can garbanzo beans | 924.6 | 14.8 | 154.6g | 49.6g |
| 3 tbsp olive oil | 360 | 42g | 0g | 0g |
| 1/2 cup tahini | 880 | 80g | 16g | 24g |
| 2 14 oz cans of artichokes, drained | 168 | 0g | 35g | 7g |
| Total | 2,332.6 | 136.8g | 205.6g | 80.6g |
| 1 serving (1/12th recipe) | 194.4 | 11.4g | 17.1g | 6.7g |
(1)
Notes:
* Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food product s match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 28 May 2020.
Vegetable Broth
Today I am sharing my vegetable broth recipe. While I usually prefer bone broth, vegetable broth is another good option if you want to make your own broth. This broth is great in soups, risottos, in place of water to cook quinoa or other grains, and in many other recipes. Here are some recipes you could try vegetable broth in:
- Chicken and Veggie Tortilla Soup
- Veggie Chili
- Beet Filled Summer Veggie and Bean Soup
- Beans and Greens
- Minestrone Soup
- Quinoa and Veggie Stuffed Peppers
Anyways I hope you enjoy it!
With love from my kitchen to yours,
Kayley
Vegetable Broth
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 1 cups vegetable broth | 13 | 0.2g | 2.2g | 0.5g |
(1)
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/. Accessed 19 April 2020.
Beans and Greens
I love making hearty veggie filled soups from scratch. This is something I learned from my dad. When winter came veggie and bean soups made with dried beans and homemade broth were practically a weekly tradition, usually accompanied by my brothers delicious biscuits. This beans and greens soup is inspired by one of the soups my dad made as well as a soup I had at a local restaurant when visiting my family recently. It is hearty and delicious. I especially love the flavor contributed by the turmeric and lemon zest!
Like I mentioned before, my family and I like to make things from scratch so this recipe tells you how to cook your dry beans by using a pressure cooker. If you don’t have a pressure cooker, you can still cook dried beans by soaking them and then simmering them on the stove, but if you want to try that I would recommend looking up instructions and a timing chart for the beans you are using. I have barely cooked my beans that way, just because I find the pressure cooker works extremely well and more efficient. If you don’t want to make your beans from scratch, I give instructions for using canned beans as well.
I would also recommend making your broth from scratch. This is of course optional, but in my opinion way better. I have a recipe for bone broth and a recipe for vegetable broth.
Overall, this is a healthy delicious meal you can serve hot with bread and cheese, a salad or what ever else your heart desires. It also keeps well for leftovers which are great both hot and cold. Anyways I hope this recipe brings joy to you and your family!
With love from my kitchen to yours,
Kayley
Beans and Greens
Nutrition:
|
Ingredients |
Calories |
Fat |
Carbs |
Protein |
|
1 cup dried white beans |
976 |
40.8g |
113.2g |
43.9g |
|
1 1/2 tbsp olive oil |
180 |
21g |
0g |
0g |
|
1 onion (188g) |
82 |
0.4g |
19.2g |
2.8g |
|
8 large collard green leaves (285g) |
94.5 |
2.1g |
16.5g |
7.6g |
|
8 large chard leaves (263g) |
52.5 |
0.2g |
10.8g |
4.9g |
|
4 cups vegetable broth |
52 |
0.6g |
8.8g |
2g |
|
Total (serves 5) |
1,437 |
45.7g |
168.5g |
61.2g |
|
1 Serving |
287.4 |
9.1g |
33.7g |
12.2g |
(1)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food product s match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- I only calculated 1/2 the oil because a lot sticks to the pot.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/. Accessed 19 April 2020.
Falafel Salad with Lemon Tahini Dressing
Since it was just Mother’s Day, I’m posting this recipe in honor of my amazing mother! My mom is big on health and taking care of herself. She loves to eat lots of veggies and this salad is one of her absolute favorite things that I make. This hardy salad makes for a delicious healthy substantial meal! Also the sauerkraut gives you lots of probiotics which are great for your gut bacteria and overall health.
I love making this salad for my mom because it brings her so much joy! Sharing my food with my loved ones is truly one of the best parts about cooking. Everybody eats, but ensuring that your tribe, your family and friends, are getting healthy, quality, delicious food is extremely satisfying and purposeful.
Cooking is such a useful skill and can be a very meaningful gift to share with those you love. Cooking gives me a sense of purpose and feeling of accomplishment. This comes from the tradition of providing home cooked meals for your family and having an important role in the household. As well as a feeling of empowerment that I get from following my passion and trying to make a difference in the world through educating myself about health eating, integrating that into my art form and passion of cooking and then sharing that with the world and hopefully inspiring others.
I truly believe in the power of healthy eating and cooking and I feel blessed to be able to share that with you. And I never could have done it with out my wonderful mom, so this ones for you mom, I love you so much and will happily make you falafel salad whenever you would like. Anyways I hope you and your family enjoy this recipe as much as my mom and I do.
With love from my kitchen to yours,
Kayley
Falafel Salad with Lemon Tahini Dressing
Nutrition:
Falafels-
| Ingredients | Calories | Fat | Carbs | Protein |
| 1/2 cup 2 tbsp almonds (86.3g) | 515.6 | 45.6g | 18.1g | 18.1g |
| 1/4 cup red onion, diced (40g) | 16.8 | 0g | 4g | 0.4g |
| 1 can chickpeas | 352 | 7g | 57g | 18g |
| 2 1/2 tbsp olive oil | 300 | 35g | 0g | 0g |
| 2 tbsp flax seeds | 110 | 8.6g | 6g | 3.8g |
| Total (serves 4) | 1,294.4 | 96.2g | 85.1g | 40.3g |
| 1 serving | 323.6 | 24.1g | 21.3g | 10.1g |
Lemon Tahini Dressing-
| Ingredients | Calories | Fat | Carbs | Protein |
| 1/3 cup tahini | 586.1 | 53.6g | 10.7g | 16.1g |
| 2 tbsp olive oil | 240 | 28g | 0g | 0g |
| Total (serves 4) | 826.1 | 81.6 | 10.7g | 16.1g |
| 1 serving (1/4 th of dressing) | 206.5 | 20.4g | 2.7g | 4g |
1 serving salad-
| Ingredients | Calories | Fat | Carbs | Protein |
| 1 serving falafel | 323.6 | 24.1g | 21.3g | 10.1g |
| Tahini dressing | 206.5 | 20.4g | 2.7g | 4g |
| 2 cups romain lettuce, chopped | 10 | 0g | 2g | 1g |
| 1/2 tomato (46g) | 8.4 | 0.1g | 1.8g | 0.4g |
| 1/4 large cucumber, sliced (50.3g) | 7.5 | 0.1g | 1.8g | 0.3g |
| 2 thin slices onion (19g) | 8 | 0g | 1.8g | 0.2g |
| 3 tbsp sauerkraut | 7.5 | 0g | 1.5g | 0g |
| Total (serves 1) | 571.5 | 44.7g | 32.9g | 16g |
(1)
Notes:
* Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food product s match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
* I only calculated some of the oil because a lot sticks to the baking sheet and you don’t end up eating that.
* A note about flaxseeds: Flaxseed meal is much easier to digest and absorb than whole flaxseeds (which tend to pass through your GI track without being absorbed and come out in your feces). Therefore you absorb far more nutrients from flaxseed meal. But once you grind up flaxseeds they oxidize very quickly. Oxidation creates free radicals (unstable chemical structures) which cause damage in the body and raise ones risk for cardio vascular disease, heart attacks, strokes, high blood pressure, and other health problems. By grinding flaxseeds fresh you avoid oxidation and are able to absorb more nutrients.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/. Accessed 19 April 2020.
Chai Chia Pudding
Here is a simple, yet delicious breakfast recipe. Chia pudding is great because you can make a big batch ahead of time and just grab 1 serving quickly in the morning. I hope you and your family enjoy this recipe as much as I do.
With love from my kitchen to yours,
Kayley
P.S. If you would prefer a paleo/dairy free option, I suggest you use homemade almond milk. I have a great simple recipe here.
Chai Chai Pudding
Nutrition:
Chia pudding, no toppings-
| Ingredients | Cals | Fat | Carbs | Protein |
| 5 1/4 cups whole raw milk | 804.2 | 43.6g | 70.5g | 43.2g |
| 1 cup and 2 tbsp chia seeds | 1080 | 54g | 90g | 54g |
| Total (serves 6) | 1,884.2 | 97.6g | 160.5g | 97.2g |
| 1 serving | 314 | 16.3g | 26.8g | 16.2g |
Chia pudding with toppings-
| Ingredients | Cals | Fat | Carbs | Protein |
| 1 serving chia pudding | 314 | 16.3g | 26.8g | 16.2g |
| 1/4 blueberries (37) | 21 | 0.2g | 5.2g | 0.2g |
| 1 tbsp coconut flakes (5.3g) | 35 | 3.5g | 1.3g | 0.4g |
| 1 tbsp almonds (8.6g) | 52 | 4.5g | 1.8g | 1.8g |
| 1 serving | 422 | 24.5g | 35.1g | 18.6g |
(1)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- I didn’t add syrup in the calculations because I don’t use it and different people will want different amounts of syrup.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.
Creamy Banana Almond Hot Cereal
Today’s recipe is a creamy banana almond hot cereal. It is warm and soft which make it easier to digest, yet the banana and almonds make it more dense and heavy so I would recommend having at least a moderately strong digestion for this meal. To support a weak agni (digestion) I would recommend my cleansing winter pear hot cereal. Anyways this is a great breakfast to start your day off with. I make it with Bob’s Red Mill mighty tasty hot cereal, one of my favorite hot cereals. I hope you enjoy this recipe as much as I do.
With love from my kitchen to yours,
Kayley
Creamy Banana Almond Hot Cereal
Nutrition:
| Ingredients | Cals | Fat | Carbs | Protein |
| ¼ cup Bob’s Red Mill Mighty Tasty Hot Cereal | 150 | 1g | 32g | 3g |
| 2 tbsp homemade almond milk | 13 | 1.1g | 0.6g | 0.5g |
| 3/4 banana (88.5g) | 78.8 | 0.3g | 20.3g | 1g |
| 12 tsp almond butter (10.7g) | 65.7 | 6g | 2g | 2.3g |
| 2 tsp syrup | 33.5 | 0g | 8.9g | 0g |
| 5 almonds (6.5g) | 38.5 | 3.4g | 1.4g | 1.4g |
| 1/2 tsp flaxseed oil | 20 | 2.3g | 0g | 0g |
| Total | 399.5 | 14.1g | 65.2g | 8.2g |
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.
2. “Nutrition Label of Maple Syrup.” Trader Joes, Monrovia, CA, 2019.
3. “Nutrition Label of Might Tasty Hot Cereal.” Bob’s Red Mill, Milkwaukie, OR, 2019.
Minestrone Soup
Will potato chips and cookies fuel my body more or will a homemade veggie and bean soup? The soup has a lot more nutrients and is much closer to the way our ancestors ate. This modern world offers so many quick, easy, and tempting options for food, but so much quality and nutrition is sacrificed. When we take the time to prepare dinners for ourselves and loved ones, we can ensure that we are getting healthy balanced meals.
When filling our bodies with lots of veggies and whole foods, we provide the necessary nutrients to sustain and maintain are bodies. So many chronic diseases and major health issues like obesity and diabetes have been linked to a poor diet. Therefore making healthy choices about the food we eat acts as a preventative medicine, decreasing the chances of obtaining these diseases and health issues.
When following this approach, there is far less demand for medicine, since you are regularly taking care of your body. I find this to be a more sustainable and enjoyable way to live. Feeding your body nutrient dense fresh food doesn’t only promote a healthy future, but creates a healthy present. You get what you give. So if you give your body good food, it will return the favor with the gifts of more energy, clearer skin, a stronger immune system, stronger muscles, less fat, and much more.
This idea segues nicely into todays recipe. Today I have a nice hearty balanced minestrone soup recipe for you. Full of veggies, beans, and pasta; this minestrone soup aligns well with the idea of using food as medicine and as fuel for your body. While the parmesan is one of my favorite parts of this meal, you can definitely leave it out for a dairy free version. This soup can also easily be made gluten free by using gluten free pasta. The first time I made this was for a gluten free friend so I used the gluten free pasta in the picture below and it turned out great! Anyways I hope you, your family, and friends enjoy this recipe as much as I do!
With love from my kitchen to yours,
Kayley
P.S. If you want to make your own broth, check out my bone broth recipe or my vegetable broth recipe!
Minestrone Soup
Nutrition:
|
Ingredients |
Cals |
Fat |
Carbs |
Protein |
|
1/2 tbsp sunflower oil |
60 |
7g |
0g |
0g |
|
1 large onion (130g) |
57 |
0.3g |
13.2g |
1.8g |
|
1 1/2 potatoes (260g) |
241.5 |
0.3g |
55.5g |
6.4g |
|
3 carrots (190g) |
79.2 |
0.4g |
18.2g |
1.8g |
|
3 celery ribs (101g) |
16.5 |
0.2g |
3.2g |
0.8g |
|
1 zucchini (217g) |
33 |
0.8g |
5.8g |
2.5g |
|
1 1/2 cups sliced crimin mushrooms (108g) |
24 |
0.1g |
4.7g |
2.7g |
|
32 oz can tomatoes |
150 |
0g |
30g |
6g |
|
15 oz an kidney beans |
371 |
1.5g |
67g |
25g |
|
1 bunch kale (130g) |
36 |
0.5g |
7.3g |
2.5g |
|
4 1/2 cups vegetable broth |
58.5 |
0.7g |
9.9g |
2.3g |
|
2 cups dry gluten free pasta shells (8 oz) |
840 |
8g |
172g |
20g |
|
6 tbsp parmesan |
126 |
8.4g |
4.2g |
8.4g |
|
Total (4 servings) |
2092.7 |
28.2g |
391g |
80.2g |
|
1 serving |
523.2 |
7.1g |
97.8g |
20.1g |
(1, 2, 3)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- Also I only calculate 1/2 tbsp of oil even though I use 1 tbsp because a lot of the oil gets stuck to the pan
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.
2. “Nutrition Label of Canned Tomatoes.” Muir Glen Organics. Berkeley, CA. 2019.
3. “Nutrition Label of Pasta.” Delallo. Italy. 2019.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
