My top tips are:

• Stay hydrated throughout the day and consume a continuous amount of liquid. This can be in the form of water, herbal teas, soups, smoothies and juices.

• Include insoluble fibre such as flax seed or chia seed and asparagus in your daily diet.

• Include prebiotic and probiotic foods to feed the beneficial bacteria in our gut.

• Improve stomach acid levels and bile production with apple cider vinegar, fermented foods and ginger.

• Eat a rainbow of fruits and vegetables for fibre and vitamins and minerals.

• Consume healthy fats from oily fish, avocados, coconut and olives to improve transit time and bile acid

Cinnamon Pear Oat Porridge

2 Servings, 15 minutes

Ingredients

1 Pear (sliced)
1 1/3 tbsp Cinnamon
80g Oats (rolled)
450ml Water
25g Pecans (roughly chopped,
optional)
30g Almond Butter (optional)

Directions

1. Heat a small non-stick pan over medium heat. Once warm, add the pear and cinnamon. Cook, stirring often until softened and cooked through, about 5 to 7 minutes. Remove the pears and set aside.
2. Meanwhile, add the oats and water to a small saucepan and cook over medium heat, stirring often until gently boiling. Reduce the heat and simmer until cooked through, about 5 to 7 minutes.
3. Add the oats to a bowl and top with pears. Add the pecans and almond butter, if using. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is equal to one omelette with all the toppings.
More Flavour: Add chilli flakes or black pepper.
Additional Toppings: Top with goat cheese or feta

Gut Healing Green Smoothie

2 Servings, 5 minutes

Ingredients

593ml Water (cold)
42g Kale Leaves
1/2 Avocado (peeled and pit removed)
1 Banana (frozen)
12g Chia Seeds
13g Ground Flax Seed
40g Hemp Seeds
42g Raw Honey

Directions

1. Place all ingredients in your blender and blend until smooth. Pour into a glass
   and enjoy!

Notes

No Kale: Use spinach instead.
No honey: Use maple syrup, dates or extra banana to sweeten instead.
Likes it creamy: Use almond milk instead of water for extra creaminess.
Storage: Make ahead and store in a sealed mason jar. Shake well before drinking. Keeps
well in the fridge for 1 – 2 days

Ingredients

237 ml Water
680g Black Beans (cooked,
drained and rinsed)
680g Diced Tomatoes (fresh or
canned)
230g Corn (fresh, canned or
frozen)
1 1/2 tsp Cumin
1/2 tsp Paprika
2 1/2 tsp Chilli Powder
2 tsp Sea Salt
255g Quinoa (dry/uncooked)
8 Whole Wheat Tortilla
120g Baby Spinach
2 Avocado (diced)

Directions

1. In a large pot, add water, black beans, tomatoes, corn, cumin, paprika, chilli
   powder and salt. Bring to a simmer.
2. Add quinoa and cook for 12 to 15 more minutes.
3. Place each tortilla wrap on a plate and top with spinach, avocado and the
   quinoa filling. Enjoy!

Notes

More toppings: Feta cheese, greek yogurt, diced chicken breast or cucumber slices.
Gluten free: Use corn or rice tortillas instead of whole wheat.
Slow cooker version: Add the water, black beans, diced tomatoes, corn, cumin, paprika,
chilli powder, salt and quinoa together in the slow cooker. Stir well to mix and cook on
low for 5 to 6 hours, or on high for 3 to 4 hours.

Ingredients

480 ml Oat Milk
120g Unsweetened Applesauce
80g Maple Syrup
160g Oats (quick or rolled)
40g Ground Flax Seed
1/2 tsp Cinnamon
280g Frozen Berries

Directions

1. Preheat the oven to 350ºF (176ºC).
2. In a mixing bowl combine the oat milk, applesauce, and maple syrup. Stir in the
   oats, flaxseed, and cinnamon. Fold in the berries.
3. Transfer to a baking dish and bake for 40 to 45 minutes or until the oatmeal is
   spongy to the touch in the center and a toothpick comes out clean.
4. Let the baked oatmeal cool slightly before slicing and serving. Enjoy!

Notes

Baking dish: An 8 x 8-inch baking dish was used to create six servings.
Leftovers: Refrigerate in an airtight container for up to four days or freeze for up to three
months.
More flavour: Add vanilla extract and chopped nuts, like walnuts or pecans.
No applesauce: Use mashed banana instead.
No oat milk: Use almond milk or milk of choice instead.