Winter is a time for rest, relaxation, and slowing down. We’ve been warming our hands by the fire and wrapping presents like it’s our job! As we settle down into all the winter feels, we enjoy finding a little more time for ourselves. For us, that looks like making delicious food and loving every bite. We incorporate gut-healthy foods all year round, but in the winter, we’re especially thankful for the immune supporting properties that our favorites have to offer. Whether it’s a salad loaded with sauerkraut or a naturally fermented citrus soda, we love cooking gut healthy recipes for their immune boosting properties–and for great taste.
Gut health and a healthy microbiome has been linked to stronger immune systems –just what we need during cold and flu season. Traditionally, eating fermented foods has been linked to staying healthy, and modern science has also documented the positive impact that these foods have on gut health.
So, what exactly is gut health and what does this all mean for our fermented foods? The immune system is made up of what you eat, the cells in your gut, and the microbiome. These three parts work together to keep you healthy all year round and can be supported by what you put in your body. Prebiotic and probiotic foods are foods with the materials that support the good microbes in your gut– which means a healthier immune system. Think kimchi, yogurt, sauerkraut, kefir and sriracha. Basically, by eating these, you’re giving a helping hand to the good guys in your immune system. Eating a diverse diet rich in probiotics supports your gut and microbiome to do its important immune system work. Easy right? And lucky for us, this path to health is also super tasty. Eating recipes loaded with the right stuff are our favorite ways to boost immunity during this season.
And not only do these foods support our immune system, but these five gut healthy recipes can also support mental health and boost energy levels. 70% of our serotonin, which plays a big role in happiness and mood, is in our gut. Supporting our immune system and our mental health? It’s a no-brainer.
We’ve rounded up our favorite easy gut healthy recipes to keep you healthy and nourished during the winter season. We hope you enjoy making these as much as we do!
The caraway seeds and apple in this yummy salad make it the perfect side dish for so many winter favorites. The pecans give it some heft and the fermented sauerkraut will keep your whole family in good health.
This kefir soda is a great way to use up the abundance of citrus that the winter season offers. The kefir is fermented, which means a natural fizz and tons of support for your microbiome.
We love that this salad has squash and Brussels sprouts, bringing loads of nutrients to the table. Our favorite part is probably the pops of sweetness from the pomegranate seeds. Enjoy.
The ideal dish for entertaining, these spicy kimchi deviled eggs are a go-to for us year-round. The zesty flavor starts off a meal or gets the party started. AND, these can be made in whatever batch size your gathering brings. Two people –or ten!
Finally, the coziest soup there is. Make this recipe to brighten any chilly winter afternoon or evening. This soup has endless variations that you can try, mixing in those winter greens or adding mushrooms for extra oomph. We like this version that keeps the broth raw, and the low heat maintains the gut healthy properties of the miso paste. It’s guaranteed to lift your spirits and is totally kid-approved.