There are a lot of Keto recipes for healthy Gut because the keto diet plan is useful for health. These are the most valuable recipes which are widely be used. These recipes are helpful for our blood circulation, heart rate, healthy brain, reliable immune system and healthy brain. These recipes are also useful to overcome with weight gain issues and manage weight to the standard weight according to men and women body needs and their age.
We learned about a lot of recipes in our daily life, but keto diet plan is the most important and very easy to use a diet plan which helps to maintain our Gut healthy and easy to use. People are facing a lot of problems due to upset Gut, and they always curious about their diet plan that what to eat or what to avoid. Here is the solution to all the problems caused by unhealthy keto. I am sharing a diet plan with you, which is the solution of your all the questions, by using this diet plan you’re all Gut diseases can finish.
These are the keto recipes and their usage routine you can make them at home, and they are beneficial for healthy Gut.
Table of Contents
Gut health recipes for breakfast
Eggs, Cheese, Nuts, Pepper, Recipe
(Eggs, cheese, lettuce, almond, milk, nut, oats) In breakfast with different methods. Take a deep pan and boiled water for 5 minutes than put 2 eggs in it and cook it for 3 minutes until it gets cooked, than decorate some lettuce in your serving plate with some nuts or almond than rinse the hot water from boiled eggs and cut eggs into slice and sprinkle some black pepper on it and take it as your breakfast .in the end take green tea of coffee. It’s a complete diet recipe for breakfast.
Bowl of Yoghurt with Berries
Take a bowl of yoghurt and add some raspberries or strawberries with peanuts or walnut and enjoy your breakfast.
Brown bread with peanut butter and coffee
Take brown bread and put peanut butter on it and eat it with nuts and black coffee or with heavy cream coffee.
White oats with milk and brown sugar
Use white oats and cook it in water or milk. Add brown sugar or salt to taste when it gets cooked, add apple, banana and almonds in it. Take tea or coffee as you like.
Q- Can we take white oats with white sugar instead of brown sugar?
- Yes, if you are not on a diet, you can take white sugar instead of brown sugar, and you can also use honey instead of brown sugar.
Keto Lunch Recipes For Gut Health
Chicken strips, sesame seed, green salad
Use Chicken and cut it into pieces then sprinkle black pepper and salt for taste than add some coconut or olive oil in the pan and fry it until it gets cooked then, once it cooked then add some sesame seed, garlic paste or Sause to taste. You can take this chicken with a fresh green salad like cucumber, onion, garlic strips, lemon, and coriander. It’s a complete meal for lunch.
Fish, olive oil, fish Sause, onion, coriander lemon
Take 400 grams of fish and add few drops of olive oil in a pan and cook fish, add fish Sause when It gets cooked. This is your choice of how much you like Sause so according to your wish you can use Sause with black pepper and salt to taste. Take this fish with whole grain bread or with boiled brown or white rice .use green vegetable salad like cucumber, coriander, onion, lemon in your salad bowl.
Mushrooms, avocados, hard-boiled eggs
Take green salad with hard-boiled eggs, mushrooms, avocado and apple bowl for lunch. Cut all the fruits and vegetables and mix them all in a bowl, add some spices as you like.
A bowl full of white beans, tomatoes, onions, cucumber and lemon
Take white beans and boil them until it gets cooked, then rinse extra water from it and leave it until it gets cold. Cut onions into cubes and wash them , chopped cucumber and then mix all onions ,tomatoes, cucumber , beans in a bowl ,add few drops of coconut oil ,salt, black pepper to enhance its taste you can also add few drops of lemon or apple cider in it .take yummy bowl of this delicious food in lunch.
1. Milk or coconut milk
Dinner should be as light as it can be .we can take milk or coconut milk in dinner 2 hours before going to bed so that it gets digest.
2. Salad bowl of broccoli, green vegetables
Take some snacks in dinner as snacks are light food and easily be digestive for food, with healthy salad bowl which includes Greens, broccoli, tomatoes, mushrooms and pepper.
3. Grilled chicken in coconut oil
Take Grilled chicken with coconut oil. Grilled chicken should not be burn, cook well and make a juicy chicken for a healthy meal.
4. Lamb steak, broccoli and green tea
Take lamb steak with broccoli with green tea 2 hours before going to bed.
5. Smoothie of apple, pineapple, cucumber, avocados
Make fresh fruits smoothie and have taken it. Take fresh apple, pineapple, cucumber, mint, avocados and coconut milk in a juicer blender and blend it for 3 to 4 minutes add ice as you like and take it.
6. Meatballs of chicken cooked with olive oil
Make meatballs for dinner, for this we need 400 grams of boiled chicken, add black pepper, add salt, coriander, and simply mix them well and make round meatballs, take a deep frying pan and add olive oil in it when it gets hot than dip meatballs into egg and fry it these meatballs are full of vitamins.
7. Smoky Salmon
Salmon is new seafood in town, and I love it because it has a very delicious taste and full of proteins, it is rich in flavours though. This will also be helpful to maintain Gut healthy due to the high level of protein.
Salmon is very delicious when it cooked by smoky, and its smoky taste enhances its natural flavours when salmon cooked on smoke than serve it with lettuce tomato and onion this salad will increase the appetite of Salmon and give it a delicious taste.
Noodle Bowl with Garlic and Miso Dressing
Noodles are fermented food, and they are beneficial for probiotic and prebiotic .it contains veggies in the recipe which are rich in vitamin and minerals, these veggies provide an excessive amount of energy to the body. A beautiful dressing of Miso enhances the entire look of the recipe and its very rich in taste. The bowl contains boiled noodles, eggs, sautéed vegetables like broccoli, onion, lettuce etc. Garlic is the main ingredient of the recipe which provides the rich taste to the recipe, and it helps to maintain cholesterol level and blood circulation in the body. All these vegetables are sautéed vegetables. This recipe is so energetic, and it helps to keep health.
Gluten-Free Gut Diet for Celiac Disease Patients
Those people who are suffering from gluten problem they are a very week and because gluten is a very healthy food ingredient for our body. Celiac patients are very conscious about their food which give them the energy, so fibre-containing foods are beneficial to them like berries, yoghurt, nuts etc. A bowl of yoghurt, strawberries, walnut or Almonds is a healthy bowl for breakfast for such patients. It maintains the energy level of their body.
Oatmeal Containing Apple, Roasted Walnut, Pistachio
The grain is also the source of fibre, it helps to provide energy and helps to lose weight, the addition of roasted butternut, pistachio dipped with honey, and pieces of apple enhance the taste of oatmeal.
Souk oatmeal’s to overnight and cook it in water in the next morning, then add roasted walnut, pistachio dipped with honey and square size apple pieces in it. Its healthy meal which keeps healthy and reduces the appetite for the next lunch.
Boiled rice with Salmon Soup
White and brown rice both are the healthy source of energy; they provide proteins to our body. Salmon is also the source of proteins, minerals and vitamin. In winters, people use to take salmon soup with boiled rice. This recipe is so delicious due to excess to natural salt and minerals.
Boil 400 grams of fish and make a delicious soup of it, we can add some flavours and sauces in it such as salmon fish Sause, vinegar, chilli Sause coriander, etc. these sauces increase the taste of salmon soup .boil a cup of rice and rinse its excessive water. Our recipe is ready now. Put soup into a soup bowl and take it with rice.
Kampuchea is a useful drink to maintain gut health. Usually, Kampuchea drink is made on an industrial level because it’s a fermented drink .we can also make it at home. We need a fermentation jar, mashed fruits, 1 or 2 orange slices, one spoon of chia seed, peppermint candy, one spoon garlic and ginger paste, honey for sweetness. Put all these ingredients into fermentation jar and close the lid of the pot, no air passage will be available. Leave it for 3 to 10 days. After ten days fermentation took place and our Kampuchea drink is ready now. This drink is beneficial for gut health.
Q- Is Kampuchea cause intoxication?
A- Yes, Kampuchea is an alcoholic that’s why it causes intoxication, so it’s better to take Kampuchea when you are at home.
2. Peach Iced Tea
Iced tea is also the source of gut health. We can make iced tea at home as well. We need a cup of water, 1 tbsp. Of tea, peach slice, ice cubes. Put water into the pot and add tea in it than cook that tea for 1 to 2 minutes, add 2,3 slices of peach, 1tbsp sugar and cook it for one more minute our tea is ready. Now put ice cubes in a cup and add tea in it. This tea increases the metabolism of the body, which will help to reduce weight and fresh our mind.
3. Mint Margarita with lemon
Mint margarita is also suitable for gut health, and it provides freshness to the stomach and clear stomach from the gaseous substance, which causes obesity, constipation, diarrhoea etc. It is very helpful in the dehydration of the body.
Put 8 to 10 leaves of mint in juicer blender, add 2 tbsp. of sugar, sea salt to taste, 3 to 4 cubes of ice, one lemon juice. Blend all of them jointly, and our mint margarita is ready .put it in glass and enjoy your drink
Kavas are the nonalcoholic fermented beverage. Usually, they are used in Asia countries. It’s a very common drink in Poland, Tajikistan, and Afghanistan etc.
Kvass is made by the help of fruits, mint, raisins, and berries and uses the process of fermentation. This drink is helpful in blood circulation and break down of blood clots into healthy blood circulation, which is Benfield to gut health.
It is the most common drink in America, it’s their traditional drink which is slightly alcoholic, and this drink is also made up of fermentation. Kefir grains and cow or goat milk use for such purpose .mix some amount of kefir grains into milk then put that jar into cupboard for 1, 2 hour, after 2 hours take this and pour it into a pouring bowl and collect fermented milk in container .than use this milk again in fermented container for another 2 hours at 70 to 80 degree temperature and after 2 hours fermentation is done .put this container into fridge .when it got cold use that drink. This is a very healthy drink for gut health.
Q- How much cup of kefir should be taken per day?
A- Kefir is rich in taste, so take one cup of kefir milk around 200 to 300 per day and use it with the mix of drinking water and take only one time per day.
6. Bone broth
Bone broth is also a traditional drink which is made up of bones, vegetables and meat. It can be made up by chicken or beef of mutton .but chicken bone broth is more beneficial as compared to beef and lamb.
Use chicken with bones, and put into water to boil we will cook that chicken until its bones get separate from the meat, add a boiled egg as sediment and make its colour more clear and dark. We use sauces as our likeness, and we will use that bone broth as a beverage.
Eggs, Almond, coffee
Chicken, green salad, yoghurt, bread
Milk or coconut milk
Yoghurt, strawberry, walnut, green tea
Fish, boiled rice, green salad
Salad bowl of broccoli, green vegetables
Bone broth, green tea
Noodles bowl, mint margarita
Grilled chicken in coconut oil
Brown bread, peanut butter, coffee
Beans, green salad, lemon, boiled rice
Meatballs of chicken cooked with olive oil
Yoghurt, blueberries, pistachio almond, tea
Salmon, bread and lettuce
Milk, apple with nuts
Fish, olive oil, fish Sause, onion,
Meatballs, chicken cooked with olive oil
Oatmeal, strawberry, apple, pistachio
Chicken strips, sesame seed, green salad
Lamb steaks, green tea
Q- What is a suitable time to make bone broth?
A- We can take bone broth in breakfast and lunch but more suitable time to make bone broth is in breakfast.
Benefits of Keto Recipes
Low carb diet is beneficial from decades, it reduces cholesterol level and enhances immune system against many diseases such as it reduces appetite, stomach diseases, brain diseases, helps in maintaining weight loss and make a person healthy. Not all fat in your body is the same. Where fat is stored determines how it affects your health and risk of disease. The two main types are fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men and women.
Keto diet plan is also useful for the abdominal cavity. Due to this, abdominal weight gain will be reduced, and weight will also lose. This Diet lowers the blood pressure, the person who is facing the blood pressure issues will overcome from them.
Keto diet overcomes the stress issues due to a healthy immune system, and people will never face stress issues due to their healthy mind and Gut disorder. Carb diet is useful for the diabetic patient because it lowers the insulin level in blood due to low sugar because our diet will help to keep out Gut healthy so that’s why we can overcome with the gut disorder.
Keto diet is produced naturally because the gut is the susceptible part of the body and the artificially produced food harm the gut activity so we can maintain gut health by use of natural food .keto diet plan is as healthy as easy to cook .it has very positive reviews on gut health. People who have some allergies or food-related diseases can use keto diet because keto diet has no harm to health or gut. Healthy lifestyle and good dietary habit make us healthy. Keto diet is natural and healthy; it maintains the metabolism of the body and makes Gut healthy. Keto diet helps us to improve our diet routine and resolve digestive issues. A healthy diet means a healthy digestive system which means our gut is healthy.