This series will look at ten of the top foods to help protect your gut health, provide helpful bits of knowledge along the way, and suggest a healthy recipe.
đź’© TIP: INFLAMMATION AND THE GASTROINTESTINAL TRACT
Inflammation occurs when your body releases white blood cells and other compounds to protect you from infection. This reaction benefits you when you actually have an infection, but sometimes your body goes into a type of inflammatory overdrive even when no infection exists, dispersing inflammatory chemicals such as cytokines when you don’t need them.
This process can contribute to gastrointestinal conditions, including irritable bowel syndrome, ulcerative colitis and Crohn’s disease. Anti-inflammatory foods contain nutrients, such as vitamins, minerals and omega-3 fatty acids, that can help cool down inflammation.
đź’© LET’S BE PROACTIVE
Here is the next on our list of “10 Top Foods” that can help our digestion – Crispy Skin Salmon!
- 1. Kefir (Cup of Plain Lowfat Kefir)
- 2. Papaya (Papaya & Avocado Salad)
- 3. Ginger (Carrot Ginger Soup)
- 4. Sauerkraut (Roasted Potatoes & Sauerkraut)
- 5. CRISPY SKIN SALMON
Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation i your body. People with inflammatory bowel disease, food intolerances, and other digestive disorders often have inflammation in the gut. Omega-3 fatty acids may help reduce this inflammation and thereby improve digestion.
đź’© RECIPE: Crispy Skin Salmon
Ingredients:
- 2 salmon fillets skin-on, descaled, and patted dry with paper towels
- avocado or canola, for searing
- salt
Instructions:
- Preheat a skillet over medium heat for 3-5 minutes.
- Add enough oil to coat the bottom of the pan, about 1-2 tbsp. The oil should shimmer.
- Season the skin of the fish generously with salt, then test your piece of fish by touching the very end of it to the pan. If it makes a hissing sizzling noise, that means the pan is sufficiently hot.
- Lay the fish down in the pan, always away from you so the oil doesn’t splash. Let the salmon cook for 90% of the time on the skin side. The salmon I get is usually about an inch thick, so I cook it for 5 minutes on the skin side.
- Season the top of the fish with salt, then flip it over to cook for 15-30 seconds on the other side. Serve on the plate skin side up, and enjoy!
Here’s a pro tip: if you are serving a sauce or dressed salad with your salmon, plate it sauce or dressed salad first on the plate then lay the salmon on top. This helps keep the skin crispy instead of soggy.
Recipe adapted from: https://www.fifteenspatulas.com/how-to-sear-salmon-and-get-the-skin-crispy-like-the-restaurants-do/
HEALTHY MEAL SUGGESTIONS
đź’© GUT-HEALTHY DAY
- Snack – Glass of Kefir
- Lunch – Carrot Ginger Soup
- Snack – Papaya and Avocado Salad
- Dinner – Crispy Skin Salmon, Roasted Potatoes and Sauerkraut
BRAIN-HEALTHY DAY
- Breakfast – Blackberry Overnight Oats w/ Black Coffee
- Snack – Kale Blueberry Protein Smoothie
- Lunch – Healthy Tuna Salad Pita w/ Lemon Water
- Snack – KIND Dark Chocolate Nuts & Sea Salt Bar w/ Half of an Orange
- Dinner – Pasta With Butternut Squash, Walnuts & Sage, side of Steamed Broccoli
- Dessert – Coconut Pumpkin Ice Cream
EYE-HEALTHY DAY
- Breakfast – Multi Grain Cheerios w/ Strawberries & Almond Milk
- Snack – Healthy Spin Art Dip w/ Baby Carrots
- Lunch – Thai Chicken Flatbread
- Snack – Tomato, Cucumber, & Feta Salad
- Dinner – Shrimp Quesadillas on Corn Tortillas w/ Roasted Sweet Potatoes
- Dessert – Greek Yogurt w/ Honey & Walnuts
❤️ HEART-HEALTHY DAY
- Breakfast – Fried Egg & Tomato on Flaxseed Toast
- Snack – Half of an Avocado
- Lunch – Salmon Burger w/ 3-Bean Salad
- Snack – Sweet and Salty Almonds
- Dinner – 40 Garlic Chicken w/ Sauteed Spinach
- Dessert – Mixed Berry Crisp
Sources: Forbes Health, Healthline, Fifteen Spatulas, Cleveland Clinic