Top 3 Gut Healthy Lunch Recipes with Sauerkraut

Your gut microbiome is home to trillions of bacteria, fungi, and microbes that play a vital role in digestion, immune function, and even mental health. A balanced gut can improve nutrient absorption, reduce inflammation, and support a strong immune system. However, a diet high in processed foods, refined sugars, and artificial additives can disrupt gut health, leading to digestive issues, fatigue, and even chronic conditions.

So, how can we nourish our gut?

By combining these principles with delicious, nourishing meals, you can improve your gut health while still enjoying fantastic flavours. Now, let’s dive into three gut healthy Spring lunch recipe ideas that are great for gut health and packed with flavour.

Embrace spring colours and vibrant nutrition with our Epic Rainbow Sandwich, featuring our Turmeric & Ginger Superkraut, known for its potent anti-inflammatory and digestive properties.

This sandwich is not only visually stunning but also nutritionally dense, offering a wide spectrum of vitamins, antioxidants, and beneficial probiotics to support gut health and overall vitality.

This nutrient-rich lunch combines fibre-packed sweet potatoes, protein-rich smoky beans, and our probiotic-rich Firekraut salsa, creating a hearty, flavourful, and gut-friendly dish.

Why it’s good for your gut: Sweet potatoes are rich in fibre and resistant starch, promoting good digestion and a healthy gut. Our Red Hot Firekraut is naturally fermented and loaded with gut-friendly, live cultures.

Ingredients:

• 4-6 medium sweet potatoes

Smoky Baked Beans:

• 1 tablespoon olive oil

• 1 red onion, finely diced

• 3 garlic cloves, minced

• 1 teaspoon smoked paprika

• ½ teaspoon cumin

• 600g tomato passata

• 1 tablespoon apple cider vinegar

• 1 tablespoon maple syrup

• ½ teaspoon liquid smoke (optional)

• Chili flakes (optional)

• 2 tins beans (e.g., cannellini, kidney), drained

• Large handful kale or spinach, chopped

• Salt and pepper to taste

Firekraut Salsa:

• 2 cups chopped tomatoes

• 2 generous forkfuls of sauerkraut - Red Hot Firekraut, chopped

• 2 teaspoons juice from the Firekraut jar

• 1 small red onion, finely diced

• 1-2 garlic cloves, minced

• Juice of 1 lime

• Fresh coriander, chopped

• Salt to taste

Method:

1. Bake sweet potatoes at 200°C until soft (approximately 45-60 minutes).
2. Meanwhile, prepare smoky beans by sautéing onion and garlic in olive oil.
3.  Add spices, passata, vinegar, syrup, and simmer for 15 minutes. 
4. Stir in beans and greens, cook briefly, and season.
5. Mix salsa ingredients and allow flavours to marinate. 
6. Serve baked sweet potatoes topped with smoky beans and generous spoonfuls of Firekraut salsa, garnished with fresh lime juice and parsley.

Rich in dietary fibre and probiotics, this recipe aids digestion and provides sustained energy.

Spring is synonymous with fresh greens, making our Supergreens Sauerkraut Salad Bowl a perfect seasonal choice. It’s packed with essential nutrients to provide energy and aid digestion.

Ingredients:

• ½ cauliflower, florets

• 1 cup radishes, halved

• 1 tin butterbeans, drained and rinsed

• 4 cups spinach

• 2 tablespoons lemon juice

• Salt and pepper to taste

• Toasted pine nuts

• Sauerkraut - Supergreens Superkraut

• 4-5 tablespoons pesto

• Fresh basil

METHOD:

1. Pre-heat oven to 180 C.
2. Drizzle the cauliflower florets and the halved radishes with a small amount of oil and gently mix to coat. Season with salt and pepper and place on a baking tray and bake for 30 minutes, watching towards the end to ensure they don’t burn.
3. Heat a pan over medium heat and add in a small amount of oil. Add in the butter beans, pesto, spinach and lemon juice. Heat until the spinach begins to wilt.
4. Place the bean mixture into a large serving dish, stir through sauerkraut - Supergreens Superkraut and top with toasted pine nuts and fresh basil. 

This salad is a powerhouse of fibre, vitamins, probiotics, and antioxidants, providing comprehensive digestive and nutritional support. 

N.B Add protein such as fish or chicken for a more substantial meal.