Good Gut: The Ultimate Good Gut Diet to Maintain Good Health and Balance Your Digestive System for Permanent Weight Loss (Good Gut Diet, the Ultimate Good Gut Guide, the Good Gut Guide) (4 page)

Cucumber-Yogurt Salmon

Ingredients
:

1/2 cup of yogurt

1/4 cup of chopped and peeled cucumber

2 tablespoons of chopped fresh coriander

1/2 teaspoon of freshly squeezed lime juice

a pinch of salt

2 teaspoons of olive oil

4 skinned salmon fillets

1/2 teaspoon of salt

1/4 teaspoon of pepper

Instructions
:

1. Mix the first five ingredients and then chill them.

2. Heat oil in a pen over medium heat. Sprinkle the salmon fillets with 1/2 teaspoon of salt and the pepper. Put the fillets in the pan and fry them for a few minutes on each side. Serve the fillets with the cucumber-and-yogurt dressing and with steamed rice.

Chickpea Yogurt Curry

Ingredients
:

2 teaspoons of olive oil

2 teaspoons of cumin seeds

1 teaspoon of coriander seeds

5 cardamom pods

2 bay leaves

2 cinnamon sticks

1.5 cups of chopped onion

2 tablespoons of minced ginger

4 cloves of garlic

2 teaspoons of garam masala

1 cup of water

1/2 cup of chopped tomato

1/2 teaspoon of salt

2 cans of rinsed and drained chickpeas 

1 cup of plain yogurt

1/2 cup of chopped fresh coriander

Instructions
:

1. Heat oil in a pan over medium heat. Combine the first four ingredients, through the cinnamon sticks, and cook them for about 40 seconds.

2. Add the onion and cook for a couple of minutes.

3. Add the ginger and the garlic and after 30 seconds or so add the garam masala.

4. Pour the water, the tomato, the salt and the chickpeas and bring to a simmer. Cook for about 5 minutes.

5. Remove the curry from the heat and take away the cinnamon sticks and the bay leaves.

6. Add the yogurt and the coriander.

Fruity Yogurt Shake

Ingredients
:

1 cup of frozen cherries

1 cup of plain yogurt

1 cup of pomegranate cherry juice

1 can of drained crushed pineapple

1 banana

Instructions
:

Combine all the ingredients in a blender and blend until they become smooth.

Garlic and Bay Leaves Jerusalem Artichoke

Ingredients
:

500 gr of peeled and cut Jerusalem artichokes

olive oil

2 cloves of garlic

2 bay leaves

a splash of white wine vinegar

a pinch of salt

a pinch of pepper

Instructions
:

1. Put the Jerusalem artichokes in a frying pan in which you have put the olive oil and fry them over medium heat until they turn golden on both sides.

2. Add the garlic, the bay leaves, the white wine vinegar, the salt and the pepper. Cover and leave for about 25 minutes or until the artichokes have softened.

3. Remove the bay leaves and continue cooking for a few more minutes so that the Jerusalem artichokes become crisp. Serve immediately.

Sauteed Garlic Chicory Salad

Ingredients
:

5 liters of water

3 tablespoons of salt

2 chicory heads cut into 50mm pieces

60 ml of olive oil

4 chopped cloves of garlic

half a teaspoon of red-pepper flakes (you can use hot ones)

half a teaspoon of salt

Instructions
:

1. Cook the washed chicory uncovered in the boiling salt water made with the 5 liters of water and 3 tablespoons of salt. Stir occasionally and cook for about five minutes or until the chicory tenders.

2. Drain the chicory and dry pot it.

3. In a pan, heat oil over medium heat, add the garlic and the red-pepper flakes and fry for about one minute or until the garlic becomes golden.

4. Add the chicory to the garlic mixture and cook for about five minutes or until the liquid evaporates.

5. Add the half teaspoon of salt and stir well. Serve immediately. 

After reading this book, you will realize how important our gastrointestinal system is for our whole body and our overall health.

First of all, it controls our immune system and thus protects us from various infections and diseases, particularly autoimmune diseases. Second, it sees to the proper functioning of our digestive system, thus speeding up our metabolism and resulting in us losing weight or maintaining our ideal weight.

This is why you should take good care of it by consuming the foods that have been listed in this book as beneficial and ideal for a good gut, while avoiding unhealthy dishes and abandoning some bad practices that disrupt the balance of bacteria in your gut.

Just bear in mind that the bad bacteria make you crave bad and unhealthy food, while the good bacteria thrive on healthy food. This is why you should stick to the healthy food rich in probiotics and prebiotics, as well as to the food that is rich in active cultures.

The final chapter of this book has therefore given you recipes for delicious meals that are also good for your gastrointestinal system as they are a combination of a number of the listed good gut foods ingredients that you can use to both diversify your everyday menu and to keep your gut healthy. 

If you follow these recommendations, your gut will be extremely grateful and it will thank you by preserving your health, helping you lose weight and eventually add years to your life.

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