5 Gut-Healthy Recipes That May Complement Your Skinny Collagen™ Regimen

Are you looking to support your overall gut health while taking Skinny Collagen™?

While Skinny Collagen™ works to support your wellness goals, combining it with gut-healthy foods may help create a comprehensive approach to your health journey.

What I've discovered is that certain foods rich in prebiotic fiber and anti-inflammatory compounds may help support your digestive system and overall wellness when included as part of a balanced diet.

In this article, I'm sharing five gut-healthy recipes that are designed to be nutritious additions to your daily routine.

These recipes aren't just delicious — they're formulated to provide beneficial nutrients that support your overall health goals.

Why These Recipes May Support Your Gut Health Goals

 

Now, let's get to the recipes!

Recipe #1: Morning Gut Support Smoothie

This smoothie is a delicious way to start your day, providing a combination of prebiotic fiber, anti-inflammatory compounds, and gut-supporting ingredients.

You can enjoy it alongside your morning serving of Skinny Collagen™.

INGREDIENTS

• 1 cup unsweetened almond milk
• 1 scoop Skinny Collagen™ (unflavored)
• 1/2 frozen banana
• 1/4 cup frozen blueberries
• 1 tablespoon ground flaxseed
• 1 tablespoon chia seeds
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cinnamon
• 1 cup fresh spinach
• Ice cubes (optional)

INSTRUCTIONS

1. Add all ingredients to a high-speed blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Nutritional Benefits: The combination of flaxseed and chia seeds provides soluble fiber that can feed beneficial gut bacteria, while ginger and cinnamon have anti-inflammatory properties according to research published in the Journal of Medicinal Food.

Blueberries contain polyphenols that may support gut health, and spinach adds essential nutrients for overall wellness.

Recipe #2: Nourishing Bone Broth Soup

This nourishing soup provides protein along with prebiotic vegetables and anti-inflammatory herbs.

It's perfect for lunch or dinner and can be a comforting addition to your wellness routine.

INGREDIENTS

• 8 cups chicken bone broth (homemade preferred, but high-quality store-bought works too)
• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 cup shiitake mushrooms, sliced
• 2 cups kale, chopped
• 1 tablespoon apple cider vinegar
• 1 teaspoon turmeric
• 1/2 teaspoon black pepper
• Sea salt to taste
• Fresh parsley for garnish

INSTRUCTIONS

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Sauté until softened, about 5 minutes.
3. Add garlic and ginger, cook for another minute until fragrant.
4. Pour in bone broth and add mushrooms, turmeric, black pepper, and apple cider vinegar.
5. Bring to a simmer and cook for 20 minutes.
6. Add kale and cook for another 5 minutes until wilted.
7. Season with salt to taste and garnish with fresh parsley.

Nutritional Benefits: Bone broth provides protein and amino acids like glutamine.

Research published in the journal Nutrients suggests that glutamine may play a role in supporting intestinal barrier function.

The combination of prebiotic vegetables provides fiber, while turmeric and ginger offer anti-inflammatory compounds that have been studied for their digestive benefits.

Recipe #3: Probiotic-Rich Kimchi Bowl

This recipe draws inspiration from Korean cuisine, which features fermented foods like kimchi that are rich in beneficial bacteria.

INGREDIENTS

• 1 cup cooked brown rice
• 1/2 cup kimchi
• 1/4 avocado, sliced
• 4 oz grilled chicken or tofu
• 1 tablespoon toasted sesame seeds
• 1 green onion, sliced
• 1 tablespoon sesame oil
• 1 teaspoon coconut aminos or tamari

INSTRUCTIONS

1. Place cooked brown rice in a bowl.
2. Top with kimchi, avocado, and protein of choice.
3. Sprinkle with sesame seeds and green onion.
4. Drizzle with sesame oil and coconut aminos.
5. Mix gently before eating.

Nutritional Benefits: Kimchi is rich in probiotics that may support a healthy gut microbiome according to research published in the Journal of Medicinal Food.

Brown rice provides resistant starch, a type of prebiotic fiber that can nourish beneficial gut bacteria.

Avocado contributes healthy fats that support nutrient absorption.

Recipe #4: Calming Golden Milk

This soothing evening beverage is a wonderful way to end your day while supporting digestive comfort.

It can be enjoyed alongside your evening serving of Skinny Collagen™.

INGREDIENTS

• 1 cup unsweetened almond milk
• 1 scoop Skinny Collagen™ (unflavored)
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• Pinch of black pepper
• 1 teaspoon raw honey (optional)
• 1/2 tablespoon coconut oil

INSTRUCTIONS

1. Heat almond milk in a small saucepan over medium heat until warm (not boiling).
2. Whisk in turmeric, cinnamon, ginger, and black pepper.
3. Remove from heat and whisk in Skinny Collagen™, honey (if using), and coconut oil.
4. Pour into a mug and enjoy before bed.

Nutritional Benefits: Turmeric contains curcumin, which has been studied for its anti-inflammatory properties according to research published in Foods journal.

Black pepper contains piperine, which may enhance curcumin absorption, while cinnamon may help regulate blood sugar levels according to some studies.

Together, these ingredients create a comforting beverage that may support digestive comfort.

Recipe #5: Prebiotic Fiber Salad

This nutrient-dense salad is packed with prebiotic fibers that can nourish the beneficial bacteria in your gut, supporting overall digestive health.

INGREDIENTS

• 2 cups mixed greens
• 1/4 cup thinly sliced Jerusalem artichokes (also called sunchokes)
• 1/4 cup thinly sliced jicama
• 1/4 cup sliced radishes
• 1/4 cup cooked and cooled lentils
• 1 tablespoon pumpkin seeds
• 1 tablespoon extra virgin olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

INSTRUCTIONS

1. Combine all vegetables, lentils, and pumpkin seeds in a bowl.
2. In a small bottle, mix olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
3. Drizzle dressing over salad and toss to combine.

Nutritional Benefits: Jerusalem artichokes and jicama are rich in inulin, a prebiotic fiber that specifically nourishes beneficial gut bacteria according to research published in the journal Nutrients.

Lentils provide resistant starch, another form of prebiotic fiber.

The combination of these ingredients creates a nutrient-dense salad that supports digestive health.

7-Day Gut-Healthy Meal Plan

To make it even easier for you to incorporate these gut-healthy foods into your daily routine, I've created a 7-day meal plan:

Day 1:

• Breakfast: Morning Gut Support Smoothie
• Lunch: Prebiotic Fiber Salad with grilled chicken
• Dinner: Nourishing Bone Broth Soup
• Evening: Calming Golden Milk

Day 2:

• Breakfast: Overnight chia pudding with berries
• Lunch: Nourishing Bone Broth Soup
• Dinner: Baked salmon with roasted Jerusalem artichokes and asparagus
• Evening: Calming Golden Milk

Day 3:

• Breakfast: Morning Gut Support Smoothie
• Lunch: Probiotic-Rich Kimchi Bowl
• Dinner: Slow-cooked grass-fed beef stew with root vegetables
• Evening: Calming Golden Milk

Day 4:

• Breakfast: Scrambled eggs with sautéed spinach and avocado
• Lunch: Prebiotic Fiber Salad with wild-caught tuna
• Dinner: Roasted chicken with garlic, ginger, and turmeric
• Evening: Calming Golden Milk

Day 5:

• Breakfast: Morning Gut Support Smoothie
• Lunch: Nourishing Bone Broth Soup
• Dinner: Probiotic-Rich Kimchi Bowl
• Evening: Calming Golden Milk

Day 6:

• Breakfast: Coconut yogurt with berries and pumpkin seeds
• Lunch: Sardine salad with mixed greens and olive oil
• Dinner: Slow-cooked lamb with roasted vegetables
• Evening: Calming Golden Milk

Day 7:

• Breakfast: Morning Gut Support Smoothie
• Lunch: Probiotic-Rich Kimchi Bowl
• Dinner: Wild-caught fish with steamed vegetables and ginger
• Evening: Calming Golden Milk

Shopping List

To make your gut-healthy journey even easier, here's a comprehensive shopping list for all the recipes and the 7-day meal plan:

Proteins:

• Chicken (for bone broth and meals)
• Wild-caught salmon
• Wild-caught tuna
• Grass-fed beef
• Lamb
• Sardines
• Eggs

Vegetables:

• Spinach
• Kale
• Carrots
• Celery
• Onions
• Garlic
• Ginger (fresh)
• Jerusalem artichokes (sunchokes)
• Jicama
• Radishes
• Mixed greens
• Asparagus
• Root vegetables (sweet potatoes, parsnips, turnips)

Fruits:

• Bananas
• Blueberries
• Avocados
• Lemons (for dressing)
• Mixed berries

Fermented Foods:

• Kimchi
• Coconut yogurt

Nuts, Seeds, and Grains:

• Flaxseeds (ground)
• Chia seeds
• Pumpkin seeds
• Sesame seeds
• Brown rice
• Lentils

Oils and Vinegars:

• Extra virgin olive oil
• Sesame oil
• Coconut oil
• Apple cider vinegar

Herbs and Spices:

• Turmeric
• Cinnamon
• Ginger (ground)
• Black pepper
• Sea salt
• Parsley (fresh)
• Green onions

Other:

• Bone broth (or ingredients to make your own)
• Almond milk (unsweetened)
• Raw honey
• Dijon mustard
• Coconut aminos or tamari
• Shiitake mushrooms

The Science of Gut Health

These recipes are designed based on current nutritional science about gut health and its connection to overall wellness.

Studies have shown that prebiotic fibers like those found in Jerusalem artichokes, jicama, and flaxseeds can selectively nourish beneficial gut bacteria, helping them thrive.

A 2018 review published in the journal Current Developments in Nutrition confirmed that "prebiotic dietary fibers act as carbon sources for primary and secondary fermentation pathways in the colon, and support digestive health in many ways."

Research from the Journal of Medicinal Food has demonstrated that anti-inflammatory compounds in ingredients like turmeric, ginger, and berries may help reduce inflammation, which is often associated with digestive discomfort.

Additionally, a 2022 study published in the journal Nutrients found that "the use of a 20g daily collagen peptide supplement may reduce bloating and improve mild digestive symptoms in otherwise healthy female adults," suggesting that supporting gut health through multiple approaches may be beneficial.

Conclusion

By incorporating these five gut-healthy recipes into your daily routine, you can support your digestive health as part of a comprehensive wellness approach.

The combination of prebiotic-rich foods, anti-inflammatory ingredients, and probiotic sources creates a foundation for nurturing your gut microbiome.

Remember, consistency is key.

Try to include at least one of these recipes in your daily routine, and consider following the 7-day meal plan to jumpstart your gut-healthy eating habits.