Collard leaves are great for your microbes and can take the place of a traditional grain-based wrap. Use this list for inspiration and then fill the wrap with any of the Live Dirty, Eat Clean–approved ingredients on the plan. Have fun and get creative. Ingredients Sliced or shredded colorful vegetables: cabbage, carrots, beets, jicama, red […]
This chilled Middle Eastern tomato-based soup is refreshing, spicy, and flavorful, and it can also be made in advance and served on a warm summer day. You get the perfect combination of spices that offer anti-inflammatory benefits along with a huge dose of lycopene from the fresh tomatoes. SERVES 4 Ingredients 4 cloves garlic, minced […]
These roasted chickpeas are the perfect addition to a salad or grain dish. The flavorful beans also work well as a snack to satisfy any craving for crunch. This dish can be made in advance and stored in an airtight container. Play around with the seasonings, but if you like very spicy, then use an […]
Whether you’re looking for a medicinal food to help restore your gut microbes, an energy boost, or simply a quick and convenient way to get in your daily greens, this green smoothie is for you! Used in Dr. Chutkan’s practice as a nutrient and fiber powerhouse, The Ultimate Green Smoothie can turn a not so good day […]
This salad is going to be one of your new favorites! Lacinato kale, also known as dinosaur kale, isn’t as tough as curly kale and works great in raw salads. The colorful dish not only tastes good but is also filled with tons of indigestible plant fiber to feed your microbes. *SERVES 4 Ingredients 1 […]
This is the recipe for kimchi that I suggest you start with. You can add and subtract vegetables as you see fit, and as vegetables become available through the seasons. Just be aware that summertime kimchi will ferment rapidly, while cold winter kimchi will take more time to get just right. And remember, too, that […]
This simple roasted recipe is a surefire, tasty way to get your green on and fill your plate with microbe-boosting inulin fiber. *Serves 4 Ingredients 1 bunch of asparagus ½ to 1 teaspoon minced fresh garlic Salt and freshly ground black pepper to taste 2 tablespoons olive oil (or enough to coat) ½ lemon Method […]
There’s nothing more comforting than a warm bowl of soup on a cold day – well, maybe a glass of red wine, but we’re talking food here! Split peas are a member of the legume family and are a great source of fiber that can help grow your gut garden. This versatile dish can be […]
For an introduction to fermented foods, try this simple, 3-ingredient recipe. There’s something about the flavor of ginger that augments the flavor of garden-fresh carrots. If you’re not growing your own, look for carrots with their tops on at the market. If the tops appear bright green, aromatic, and fresh, the carrots will be, too. […]
Kefir is a tangy, milk- or water-based drink fermented by a symbiotic combination of bacteria and yeast clumped together in a matrix of protein, fats, and sugar. It’s a wonderfully rich source of healthy, diverse microbes and will do you a world of good. Kefir originated in the North Caucasus region, but no one knows […]