10 Delicious and Healthy Food Recipes to Improve Your Gut Health Overnight

Delicious and Healthy Food Recipes – Optimizing gut health is essential for overall well-being as an imbalanced microbiome can lead to various issues, ranging from digestive problems to sleep disturbances. Fortunately, incorporating high-fiber ingredients into your diet can greatly contribute to improving gut health. These delectable recipes not only nourish your body but also support a healthy gut, all within a quick and convenient 30-minute preparation time. With the inclusion of gut-friendly components like beans, broccoli, and apples, you can enjoy a wholesome and flavorsome meal to conclude your day. Delve into the culinary delights of our featured recipes, such as the tantalizing White Bean and Sun-Dried Tomato Gnocchi or the succulent Seared Scallops with Green Goddess Slaw. These dishes are not only delicious but also easy to prepare, allowing you to savor them on any evening throughout the week. Embrace these recipes and embark on a journey towards a vibrant and well-nourished gut.

10 Gut-Healthy Dinner Recipes You Can Make in 30 Minutes or Less

Healthy Food Recipes #1. Garlic-Anchovy Pasta with Broccolini

This recipe features a delightful combination of flavors, and for those who enjoy tangy bites, we recommend sprinkling crumbled goat cheese over the final pasta dish. However, if you prefer a creamy sauce, you can stir the cheese into the pasta in Step 3 along with the reserved cooking water.

Ingredients:

• 2 tablespoons of extra-virgin olive oil
• 6 anchovy fillets
• 4 cloves of garlic, thinly sliced
• Pinch of crushed red pepper
• 1 (5 ounces) package of baby spinach
• 8 ounces of whole-wheat angel hair pasta
• 2 bunches of broccolini or 1 bunch of broccoli rabe, trimmed and coarsely chopped
• ¼ cup of chopped fresh parsley
• ¼ teaspoon of salt
• ½ cup of toasted chopped almonds
• 4 ounces of crumbled goat cheese
• Grated lemon zest for garnish

Directions:

1. Begin by boiling a large pot of water.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the anchovies, garlic, and crushed red pepper. Cook for about 2 minutes, using the back of a wooden spoon to press and break up the anchovies until they become fragrant. Add the spinach in two batches and cook, stirring occasionally, until it wilts slightly, which should take around 1 minute. Remove from heat and cover to keep warm.
3. Add the pasta and broccolini (or broccoli rabe) to the boiling water and cook until they are just tender approximately 3 to 5 minutes. Remember to reserve 1 cup of cooking water. Drain the pasta and vegetables, then transfer them to the skillet. Toss everything together, adding enough of the reserved water to achieve your desired consistency. Finally, toss with parsley and salt, and serve the dish topped with almonds and goat cheese. If desired, garnish with lemon zest.

Tip: Anchovies are small fish that provide a burst of umami flavor to this pasta dish. Look for packages

Healthy Food Recipes #2. White Bean & Sun-Dried Tomato Gnocchi

This recipe features sun-dried tomatoes as the main ingredient, providing both texture and umami flavor. When combined with spinach, it becomes a nutritious dish rich in vitamins C and K.

Ingredients:

• ½ cup sliced oil-packed sun-dried tomatoes, plus 2 tablespoons of oil from the jar
• 1 (16-ounce) package of shelf-stable gnocchi
• 1 (15-ounce) can of low-sodium cannellini beans, rinsed
• 1 (5 ounces) package of baby spinach
• 1 large shallot, minced
• ⅓ cup of low-sodium no-chicken broth or chicken broth
• ⅓ cup of heavy cream
• 1 tablespoon of lemon juice
• ¼ teaspoon of salt
• ¼ teaspoon of ground pepper
• 3 tablespoons of fresh basil leaves

Directions:

1. Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Add the gnocchi and cook, stirring often, until they plump up and start to brown, approximately 5 minutes. Add the beans and spinach, cooking until the spinach wilts, about 1 minute. Transfer the mixture to a plate.
2. In the same pan, add the remaining 1 tablespoon of oil and heat it over medium heat. Add the sun-dried tomatoes and shallot, cooking and stirring for 1 minute. Increase the heat to high and add the broth. Cook until most of the liquid has evaporated, around 2 minutes.
3. Reduce the heat to medium and stir in the cream, lemon juice, salt, and pepper. Return the gnocchi mixture to the pan and stir to coat it with the sauce. Serve the dish topped with fresh basil leaves.

Healthy Food Recipes #3. Spinach, Lima Bean & Crispy Pancetta Pasta

In this recipe, we use fresh spinach pasta for its quick cooking time and vibrant color. Cooking the lima beans in pancetta drippings adds a flavorful twist.

Ingredients:

• 1 (9-ounce) package of fresh spinach pasta
• 1 tablespoon of extra-virgin olive oil
• 4 ounces of diced pancetta
• 1 (16-ounce) package of frozen baby lima beans, thawed
• 1 cup of sliced shallots
• 2 cloves of garlic, minced
• ½ teaspoon of dried rosemary
• 4 cups of baby spinach
• 3 tablespoons of lemon juice
• ¾ cup of grated pecorino cheese divided

Directions:

1. Bring a medium saucepan of water to a boil over high heat. Add the pasta and cook according to the package directions. Reserve 1 cup of water, then drain the pasta.
2. Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the pancetta and cook, stirring occasionally, until crispy, which takes about 6 to 8 minutes. Remove the pancetta with a slotted spoon and transfer it to a plate. Add the lima beans and shallots to the pan. Cook, stirring occasionally, until the shallots become tender, approximately 3 minutes. Stir in the garlic and rosemary, cooking until fragrant, about 1 minute. Add the baby spinach and cook until wilted, around 2 minutes.
3. Add the cooked pasta and the reserved water to the pan. Cook, stirring, until the sauce thickens, which usually takes about 1 minute. Stir in the lemon juice, pancetta, and half of the pecorino cheese. Serve the pasta topped with the remaining pecorino cheese.

Healthy Food Recipes #4. Creamy White Chili with Cream Cheese

This recipe offers a quick and healthy twist on traditional white chicken chili. By using quick-cooking chicken thighs and canned white beans, you can have a delicious meal in no time. Mashing some of the beans serves as a fast thickener when you’re short on simmering time. The addition of cream cheese adds richness and a subtle sweet tang.

Ingredients:

• 2 (15-ounce) cans of no-salt-added great northern beans, rinsed and divided
• 1 tablespoon of canola oil
• 1 pound of boneless, skinless chicken thighs, trimmed and cut into bite-size pieces
• 1 ½ cups of chopped yellow onion (1 medium)
• ¾ cup of chopped celery (2 medium stalks)
• 5 cloves of garlic, chopped (2 tablespoons)
• 1 teaspoon of ground cumin
• ¼ teaspoon of salt
• 3 cups of unsalted chicken stock
• 1 (4 ounces) can of chopped green chiles
• 4 ounces of reduced-fat cream cheese
• ½ cup of loosely packed fresh cilantro leaves

Directions:

1. In a small bowl, mash 1 cup of beans using a whisk or potato masher.
2. Heat oil in a large heavy pot over high heat. Add chicken and cook, turning occasionally, until browned (about 4 to 5 minutes).
3. Add onion, celery, garlic, cumin, and salt. Cook until the onion is translucent and tender (about 4 to 5 minutes).
4. Add the remaining whole beans, mashed beans, chicken stock, and green chiles. Bring to a boil, then reduce heat to medium and simmer until the chicken is cooked through (about 3 minutes).
5. Remove from heat and stir in cream cheese until melted. Serve topped with fresh cilantro.

Healthy Food Recipes #5. Seared Scallops with Green Goddess Slaw

This recipe combines the creaminess of avocado, yogurt, and buttermilk with a herbaceous dressing to coat a refreshing slaw. It’s a delightful dish that features seared scallops as the centerpiece.

Ingredients:

• 1 avocado
• ¾ cup of buttermilk
• ¼ cup of nonfat plain yogurt
• ½ cup of chopped fresh parsley
• 2 tablespoons of chopped fresh chives
• 3 tablespoons of lemon juice
• ¼ teaspoon of salt (divided)
• 6 cups of shredded napa cabbage
• 2 cups of thinly sliced snow peas
• 2 cups of matchstick-cut carrots
• 1 cup of thinly sliced radishes
• 1 tablespoon of canola oil
• 1 pound of dry sea scallops, side muscle removed
• ¼ teaspoon of ground pepper

Directions:

1. In a blender, combine avocado, buttermilk, yogurt, parsley, chives, lemon juice, and 1/8 teaspoon of salt. Blend on high until smooth. Pour into a large bowl.
2. Add cabbage, snow peas, carrots, and radishes to the bowl. Toss to coat the vegetables with the dressing.
3. Heat oil in a large cast-iron skillet over medium-high heat. Pat dry the scallops and cook until browned on each side (about 1 to 2 minutes per side).
4. Top the slaw with the seared scallops and sprinkle with pepper and the remaining 1/8 teaspoon of salt.

Tip: All farmed sea scallops are a sustainable choice. For wild scallops, look for Weathervane scallops from Alaska.

Healthy Food Recipes #6. Orange-Mint Freekeh Salad with Lima Beans

Refreshing Salad with Cracked Freekeh, Mint, and Citrus Flavors

Ingredients:

• 2 cups water
• ¾ cup cracked freekeh (see Tip)
• ½ cup packed fresh mint leaves, plus more for garnish
• ½ cup orange juice
• 3 tablespoons lemon juice
• 1 small clove garlic, grated
• ½ teaspoon salt
• ½ teaspoon ground pepper
• ¼ cup extra-virgin olive oil
• 1 cup thinly sliced fennel (1/2 large bulb)
• 1 cup sugar snap peas, trimmed and thinly sliced
• 1 cup thinly sliced radishes
• 2 medium oranges, peeled and segmented
• 2 cups frozen baby lima beans, thawed

Directions:

1. In a medium saucepan, bring water and freekeh to a boil over high heat. Cover, reduce heat to maintain a simmer, and cook until the liquid is absorbed, approximately 12 to 15 minutes.
2. Remove from heat and let stand, covered, for 5 minutes. Drain any remaining liquid. Spread the cooked freekeh on a rimmed baking sheet to cool.
3. In a large bowl, combine mint, orange juice, lemon juice, garlic, salt, and pepper. Whisk in olive oil. Transfer 1/4 cup of the dressing to a medium bowl.
4. Add fennel, snap peas, radishes, and oranges to the medium bowl with the dressing. Toss to combine.
5. Add the cooled freekeh and lima beans to the remaining dressing in the large bowl. Toss to combine.
6. Serve the fennel mixture over the freekeh mixture. Garnish with additional mint, if desired.

To make ahead: Refrigerate for up to 1 day.

Tip: Freekeh is a hearty grain made from young wheat. Look for it near other grains in well-stocked grocery stores.

Healthy Food Recipes #7. White Bean Soup with Pasta

This recipe for white bean soup is enhanced with the flavors of mirepoix, a combination of onion, celery, and carrots. To make it more convenient, keep a store-bought bag of frozen mirepoix in your freezer so you always have it on hand without worrying about spoilage.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 ½ cups frozen mirepoix (diced onion, celery, and carrot)
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• ¼ teaspoon crushed red pepper
• ¼ teaspoon ground pepper
• 1 28-ounce can of no-salt-added diced tomatoes
• 2 cups low-sodium no-chicken broth or chicken broth
• 1 15-ounce can low-sodium cannellini beans, rinsed
• 8 ounces of small whole-wheat pasta, such as elbows
• 1 ½ cups frozen cut-leaf spinach
• 4 tablespoons grated Parmesan cheese

Directions:

1. Bring a large saucepan of water to a boil.
2. Heat olive oil in a large pot over medium-high heat. Add mirepoix and cook, stirring, until softened about 3 minutes. Add minced garlic, Italian seasoning, salt, crushed red pepper, and ground pepper. Cook, stirring, until fragrant, about 1 minute.
3. Add diced tomatoes and their juices, broth, and beans to the pot. Bring to a boil, then reduce heat to maintain a lively simmer. Cover and cook, stirring occasionally, until the tomatoes begin to break down, about 10 minutes.
4. Meanwhile, cook the pasta in boiling water for 1 minute less than the package directions. Drain.
5. Stir frozen spinach into the soup. Just before serving, stir in the cooked pasta. Serve the soup topped with grated Parmesan cheese.

Healthy Food Recipes #8. Black Bean & Slaw Bagel

This simple open-face sandwich recipe features a jalapeño-Cheddar bagel, but you can use a plain bagel as a substitute. Top each bagel half with black beans and fresh slaw for a satisfying and flavorful bite.

Ingredients:

• 2 cups shredded green cabbage
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons lime juice⅛ tea
• spoon salt
• ½ avocado, mashed
• 1 jalapeño-Cheddar bagel, halved and toasted
• 1 cup rinsed no-salt-added canned black beans, heated

Directions:

1. In a medium bowl, toss together shredded green cabbage, chopped cilantro, lime juice, and salt.
2. Spread mashed avocado on top of each toasted bagel half.
3. Top each bagel half with 1/2 cup of heated black beans and half of the slaw mixture.

Healthy Food Recipes #9. Black Bean Wraps with Greens & Cilantro Vinaigrette

These no-cook wraps are packed with bright cilantro flavor and a tangy vinaigrette-dressed salad. Mashed beans and avocado hold everything together for a delicious and nutritious meal.

Ingredients:

• 1 cup chopped fresh cilantro
• 3 tablespoons white-wine vinegar
• 2 cloves garlic, peeled
• 1 teaspoon ground cumin, divided
• ½ teaspoon salt, divided
• ¼ cup extra-virgin olive oil
• 3 cups chopped romaine lettuce
• 1 cup chopped radicchio
• 1 cup sliced radishes
• 1 (15-ounce) can of no-salt-added black beans, rinsed
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• 1 ripe avocado
• 1 tablespoon lime juice
• 4 (8-inch) whole-wheat tortillas or wraps

Directions:

1. In a mini food processor, combine chopped cilantro, white-wine vinegar, peeled garlic cloves, 1/2 teaspoon ground cumin, and 1/4 teaspoon salt. Pulse until finely chopped. With the motor running, slowly stream in extra-virgin olive oil. Transfer the vinaigrette to a large bowl.
2. Add chopped romaine lettuce, chopped radicchio, and sliced radishes to the bowl with the vinaigrette. Toss to coat the salad ingredients.
3. In a medium bowl, mash black beans with chili powder, garlic powder, the remaining 1/2 teaspoon of ground cumin, and 1/4 teaspoon of salt.
4. In a small bowl, mash the ripe avocado with lime juice.
5. Spread some of the mashed beans and avocado mixture over each tortilla or wrap. Top with the dressed salad mixture. Roll up the wraps and serve.

Healthy Food Recipes #10. Black Bean-Cauliflower “Rice” Bowl

This flavorful bowl of cauliflower rice is a quick and easy meal for one person. By using frozen rice cauliflower instead of traditional rice, you can reduce the carbohydrate content and save time on preparation.

Ingredients:

• 1 tablespoon of olive oil, divided (plus 2 teaspoons)
• 1 cup of frozen cauliflower rice
• ⅛ teaspoon of salt
• 2 tablespoons of chopped onion
• 2 tablespoons of chopped green bell pepper
• ½ teaspoon of chili powder
• ½ teaspoon of ground cumin
• ¼ teaspoon of dried oregano
• ⅔ cup of no-salt-added canned black beans rinsed
• 2 tablespoons of chopped roasted red pepper
• ¼ cup of water
• 1 tablespoon of lime juice
• ¼ cup of shredded reduced-fat Cheddar cheese
• 1 medium tomato, chopped
• 1 tablespoon of chopped fresh cilantro for garnish

Directions:

1. Heat 1 tablespoon of oil in a medium skillet over medium heat. Add the cauliflower rice and salt. Cook, stirring often, until heated through, which should take about 3 to 5 minutes. Transfer the cauliflower rice to a small bowl and keep it warm. Wipe out the skillet.
2. Heat the remaining 2 teaspoons of oil in the skillet over medium heat. Add the onion, green pepper, chili powder, cumin, and oregano. Cook, stirring often, until the vegetables are softened, approximately 3 minutes. Add the black beans, roasted red pepper, and water. Bring the mixture to a simmer. Cook, stirring occasionally, until heated through and thickened, which should take about 3 to 5 minutes. Remove from heat and stir in the lime juice.
3. Arrange the bean mixture with the hot cauliflower rice in a dinner bowl. Top it with the shredded reduced-fat Cheddar cheese and chopped tomato. If desired, garnish with chopped fresh cilantro.
4. Enjoy your delicious and nutritious Black Bean-Cauliflower “Rice” Bowl!