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Summer Volcano Rice and Veggie Bowl with 5 Chinese Spiced Tofu

 Posted on August 17, 2017 by Kayley Lynch

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Summer Volcano Rice and Veggie Bowl with 5 Chinese Spiced Tofu

 Category: Fall, Healthy Carbs, Lunch/Dinner, Recipes, Summer

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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)

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3 Foods To Eat Daily To Heal Your Gut! This past 3 Foods To Eat Daily To 
Heal Your Gut!

This past weekend I made the 3 foods I recommend you eat every single day to heal your gut!

1. Ferments

I made some sauerkraut and beet kvass! Ferments are key for repopulating your microbiome with good microbes and fixing conditions like bloating, constipation, diarrhea, leaky gut, autoimmune disease, histamine intolerance, and more! 

I recommend everyone has at least 2/3 cup ferments daily. If you have histamine intolerance start with 1 drop or 1/4 tsp of the juice from ferments and very gradually increase!

2. Bone Broth Or Meat Stock

I made a batch of bone broth. In my house both my husband and I drink at least 2 cups homemade broth a day and I recommend everyone does the same!

Meat stock is better for those with histamine intolerance and severe gut issues though. Meat stock will be my son's first food since it's easier to tolerate than bone broth!

Bone broth or meat stock is crucial for healing and sealing leaky gut! But it really does so much more!

3. Liver

I made liver pâte here. Honestly I've been having the liver supplements for a bit for convenience and since I don't like the taste of liver. 

However I do think there's a great value in eating the actual liver and I had some chicken livers, hearts, and gizzards building up in my freezer from buying whole chickens so I made some pâté with those!

Liver provides so many nutrients that can help repair gut damage, make digestive enzymes, and helps your gut in many other ways!
Interesting in working with me to heal your chroni Interesting in working with me to heal your chronic gut issues?

Book a free consultation call to learn more and see if it's a good fit!

Link in my bio or comment "me" and I'll send you the link directly!
I’m taking on coaching clients again and there’s 4 I’m taking on coaching clients again and there’s 4 spots available!

I haven’t taken on new clients since December 2025 cause I was expecting my baby in April and then took a few months for maternity leave to be with my son.

My son is almost 4 months old now, all is going well, and I’m ready and excited to start helping you all heal your gut issues through 1 on 1 coaching again!

I can take on 4 new clients at the moment, past clients are welcome to continue working with me too! 

Once those spots are full I’ll be closing coaching till I’m able to take on more clients again.

In case you’re not familiar with my program,

My program: Personalized Gut Healing Coaching is designed to help you heal your chronic gut issues at the root and get you symptom-free ASAP!

In it I help you identify the root causes of your gut issues and identify the weak spots in your digestive system. 

Then I write you a diet and lifestyle plan to help you heal the root causes and weak spots so you can overcome your symptoms for good! 

And of course I’m with you through the whole process to look over your food log, do a nutrient analysis for you, and answer your questions and help you trouble shoot any issues that arise!

If you’re interested in working together, you can book a free consultation call with me! Just comment "me" and I'll send you the link!

In this call you can tell me all about what you’re dealing with, what you’ve tried, and what you want to achieve health wise. 

Then I’ll share what I think has prevented you from healing and what you need to change to heal.

 I’ll also share how I can help you do that and more details about what it looks like to work with me. 

I’ll answer any questions you have and you can decide if you’d like to work with me (you don’t have to decide on the call though)!

Again if you’re interested in working together, you can book a free consultation call with me! Just comment "me" and I'll send you the link!
Meet Paul! In 2 Months He Overcame Constipation, G Meet Paul! In 2 Months He Overcame Constipation, Gas, Bloating, And Abdominal Pain!

Today I want to tell you about my client Paul! When we met he had been struggling with constipation, gas, bloating, abdominal pain, and gas pains for 2 years! 

He had a trip to Europe planned in 1 month and his goal was to be free of constipation, gas pains, and his other gut issues in 1 month so he could thoroughly enjoy his trip!

The first day I talked to Paul he signed up to work with me, quit vegetarianism and started incorporating animal foods, and made his first batch of bone broth!

He leapt head first into healing, took my suggestions seriously and made immediate changes, and was very consistent and disciplined with his diet!

As a result he got his goal! He enjoyed his trip while having near daily healthy bowel movements and no gas pains at all. 

He was even able to have more dietary freedom when eating out, though he did keep up with the dietary habits we’d established pretty darn well for being on vacation!

And by 2 months he was fully healed!

Paul was kind enough to write a testimonial about his experience working with me which you can read in the pictures above!
Breaking your jars when trying to freeze meals or Breaking your jars when trying to freeze meals or broth is so frustrating!

So here's my top 5 tips to avoid breaking jars when freezing!

Got any other tips? Let me know in the comments👇
Protein powders will never compare to whole food a Protein powders will never compare to whole food animal protein!

While there are a few excellent protein powders out there, most are garbage. 

The vegan ones are hard to digest, often don’t have a complete amino acid profile, and can sometimes be harmful to your gut!

Many whey and other powders have artificial sweeteners like stevia which are harmful to your gut, are made from poor quality ingredients, and have other unhealthy additives.

Grass-fed organic bone broth protein (that’s certified glyphosate free), a quality whey protein with no additives, and there’s probably a few others can be great healthy options!

However I still prefer to get nutrients straight from whole foods with the least amount of processing. This preserves nutrients better, is easier to verify the quality, and bonus it’s usually cheaper!

Some of the best sources of protein to eat regularly are:

- Eggs (6g per 1 egg)
- Steak (44g per 6 oz lean cooked tri-tip steak)
- Ground beef (35.6g per 6 oz raw 93/7 ground beef)
- Chicken (33.3g per 7 oz raw bone-in skin-on chicken breast)
- All other meats (varies)
- Seafood (varies, 34g per 6 oz raw salmon)
- Bone broth (9.4g per 1 cup)
- Milk (8g per 1 cup)
- Yogurt or kefir (9g per 3/4 cup yogurt)
- Cottage cheese (14g per 1/2 cup)
- Cheese (13.9g per 2 oz cheddar cheese)

My personal favorites are eggs, steak, chicken, pork sausages, bacon, bone broth, cheese, yogurt, and milk! Let me know what your favorites are in the comments👇
Here’s what I’ve been eating each day throughout p Here’s what I’ve been eating each day throughout pregnancy to get all my nutrients in to nourish my baby and my body:

- 2 cups homemade bone broth daily for the collagen (I put kombu seaweed in it for iodine and eggshells in it for extra calcium)

- About 2 eggs daily for choline, folate, and a lot more

- 1 1/2 to 2 tbsp liver pâté a day (in the first trimester I couldn’t stomach the pate and did 6 capsules of Heart And Soils Liver And Bone Marrow Supplement instead, you can use my code: HEARTTOKITCHEN10 for 10% off @heartandsoilsupplements ) (I also occasionally have liver mixed in with a meal). This provides vitamin A, iron, copper, B vitamins, choline, folate, and so much more!

- Heart And Soil’s Life Blood Supplement (blood, liver, and spleen) (initially I started with 2 capsules a day which helped me keep everything on my complete blood panel about the same in my 3rd trimester as it was in my 1st! However my ferritin still dropped a lot, which to some extent is normal, but that lead me to recently up it to 3 capsules a day). This provides a lot of extra iron from the spleen which is the riches source of iron I know of! It also provides a lot of nutrients to support your blood volume which almost doubles!
 
- Ferments near daily for the probiotics and positive effect on my microbiome which I’ll be passing to baby! My favorites have been yogurt and sauerkraut! A yogurt bowl or steak, squash/potashes, and sauerkraut have been 2 very common lunches for me!

- 2 to 2.5 mL Green Pastures cod liver oil daily taken with a piece of butter for vitamins A, D, E, and omega 3s! You can use my code: kayley25 for 10% off @greenpastureproducts )

- Daily dairy for calcium and other nutrients (milk, yogurt, cheese, heavy cream, butter, and more)

- Daily fruit or OJ for vitamin C

- Lots of protein with every meal (pork, chicken, beef, and salmon are the most common). These are packed with other nutrients too!

- Veggies, sourdough bread, honey, oatmeal, nuts, decaf coffee, herbal tea, rice, chocolate, and some other foods mostly for the carbs and cause they’re fun foods I enjoy!
A lot of mainstream "health" trends are quite bad A lot of mainstream "health" trends are quite bad for you! 

Let me know in the comments what you think some of the worst are👇
If you’d like to restore your appetite while worki If you’d like to restore your appetite while working on healing your gut issues, 

I recommend you check out my latest YouTube video where I go much more in depth into the 3 steps to follow to restore your appetite once and for all!

Search "Heart To Kitchen" on YouTube or click on the link in my bio!
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