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Recipes to nurture your mood

Here you will find Tummy Biome Friendly Recipes. I focused specifically on creating delicious dishes that support a healthy gut, but cooking kills beneficial bacteria.
For each heated recipe, head over to our Dress-Up Mood section where you'll find a variety of cold-prepared dressings and sauces. These pairings will add live probiotics to your meals, ensuring you get the maximum gut health benefits: fibers from the dishes and bacteria from the dressings. Enjoy my unique recipes and remeber to enhance them with the probiotic-rich dressings for a truly nourishing experience!

Slow-cooked lamb with a rich coffee and sweet prune sauce.

Coffee and Prune Braised Lamb - Brown

Calories: 350, Fiber: 3g, Protein: 28g, Probiotics: No

1 lb lamb
1/2 cup coffee
1/2 cup prunes
1 onion
2 cloves garlic
1 cup beef broth

Earthy mushrooms and rich chocolate for a savory twist on risotto.

Mushroom and Dark Chocolate Risotto - Brown

Calories: 300, Fiber: 4g, Protein: 8g, Probiotics: No

2 cups mushrooms
1/4 cup dark chocolate
1 cup arborio rice
1 onion
2 cups vegetable broth
1/2 cup parmesan cheese

A hearty soup with the deep flavors of roasted chestnuts and a hint of whiskey.

Chestnut and Whiskey Soup - Brown

Calories: 250, Fiber: 5g, Protein: 6g, Probiotics: No

2 cups roasted chestnuts
1/4 cup whiskey
1 onion
2 cloves garlic
2 cups chicken broth
1/2 cup cream

Roasted chicken with sweet figs and tangy balsamic vinegar.

Balsamic and Fig Roasted Chicken - Brown

Calories: 400, Fiber: 3g, Protein: 32g, Probiotics: No

4 chicken legs
1/2 cup balsamic vinegar
1 cup figs
2 cloves garlic
1 tbsp olive oil

Dense and sweet bread, ideal for a hearty breakfast or snack.

Walnut and Molasses Bread - Brown

Calories: 280, Fiber: 3g, Protein: 6g, Probiotics: No

2 cups flour
1/2 cup walnuts
1/2 cup molasses
1/2 cup water
1/4 cup butter
1 tsp baking soda

Moist carrot cake with orange zest and mixed spices.

Carrot and Orange Spice Cake - Orange

Calories: 220, Fiber: 3g, Protein: 4g, Probiotics: Yes

2 cups grated carrots
1 orange
1 cup flour
1/2 cup sugar
1 tsp cinnamon
1/2 tsp nutmeg
2 eggs

North African-inspired dish with sweet apricots and hearty pumpkin.

Pumpkin and Apricot Tagine - Orange

Calories: 250, Fiber: 6g, Protein: 5g, Probiotics: No

2 cups pumpkin
1 cup dried apricots
1 onion
2 cloves garlic
1 tsp cumin
1 tsp coriander
2 cups vegetable broth

A creamy blend of sweet potatoes with a splash of tangerine juice.

Sweet Potato and Tangerine Soup - Orange

Calories: 180, Fiber: 4g, Protein: 3g, Probiotics: No

2 large sweet potatoes
3 tangerines
1 onion
2 cups vegetable broth
1/2 cup cream
*add kefir to cooler soup serve up some gut bacteria

Umami-rich miso paste paired with sweet butternut squash.

Butternut Squash and Miso Tart - Orange

Calories: 270, Fiber: 5g, Protein: 6g, Probiotics: No

1 butternut squash
2 tbsp miso paste
1 cup flour
1/4 cup butter
1/4 cup water
1 egg

A smoky, sweet smoothie with a kick of chipotle pepper.

Cantaloupe and Chipotle Smoothie - Orange

Calories: 150, Fiber: 2g, Protein: 3g, Probiotics: Yes

1 cantaloupe
1/2 cup yogurt
1 chipotle pepper
1 tbsp honey
1 cup almond milk

A tropical smoothie with the health benefits of turmeric.

Turmeric and Mango Smoothie - Yellow

Calories: 150, Fiber: 4g, Protein: 3g, Probiotics: Yes

1 mango
1 banana
1 cup turmeric milk
1 tbsp honey
1/2 cup yogurt

Fragrant saffron and zesty lemon elevate this colorful rice dish.

Lemon and Saffron Rice - Yellow

Calories: 200, Fiber: 3g, Protein: 4g, Probiotics: No

2 cups rice
1/4 tsp saffron
1 lemon
1 tbsp olive oil
salt to taste
*red chilli to serve

Creamy banana ice cream with an aromatic curry leaf infusion.

Banana and Curry Leaf Ice Cream - Yellow

Calories: 250, Fiber: 2g, Protein: 3g, Probiotics: No

4 bananas
1/4 cup curry leaves
1/2 cup cream
1/4 cup sugar
1 tsp vanilla extract

Sweet corn and pineapple with a spicy jalapeno kick.

Corn Pineapple Salad with Jalapeno Dressing - Yellow

Calories: 180, Fiber: 5g, Protein: 2g, Probiotics: No

2 cups corn
1 cup pineapple
1 jalapeno
2 tbsp lime juice
1 tbsp olive oil
Nuts and seeds to serve

A refreshing blend of spicy ginger and sweet peach.

Ginger and Peach Sorbet - Yellow

Calories: 130, Fiber: 3g, Protein: 1g, Probiotics: No

3 peaches
1 tbsp ginger
1/2 cup sugar
1 cup water
1 tbsp lemon juice

A refreshing and daring fusion of East Asian flavors, this ice cream blends the bitter notes of green tea with the fiery punch of wasabi, all smoothed over with probiotic-rich kefir.

Green Tea and Wasabi Ice Cream with Kefir

Calories: 150, Fiber: 0.2g, Probiotics: High

Matcha green tea powder: 2 tbsp
Wasabi paste: 1 tsp
Kefir: 500 ml
Honey: 3 tbsp

A vibrant, cold soup that perfectly balances the peppery taste of kale with the tart sweetness of kiwi, topped off with a dollop of creamy yogurt for a probiotic boost.

Kale and Kiwi Gazpacho with Yogurt - Green

Calories: 98, Fiber: 2.1g, Probiotics: Moderate

Kale: 200g
Kiwi: 4 medium
Yogurt: 200 ml
Cucumber: 1 medium
Mint: 10 leaves

A unique twist on traditional Italian risotto, this dish incorporates the earthy flavors of matcha and the freshness of mint, all built on a hearty barley base.

Matcha and Mint Risotto with Barley - Green

Calories: 210, Fiber: 3.5g, Probiotics: None

Barley: 1 cup
Matcha powder: 1 tbsp
Mint leaves: 1/4 cup
Vegetable broth: 4 cups
Parmesan cheese: 50g
Nuts and green chilli to serve

A playful dessert that's as nutritious as it is delicious, featuring creamy avocado and zesty lime, enriched with inulin for an added prebiotic kick.

Avocado and Lime Jelly with Inulin - Green

Calories: 140, Fiber: 1.9g, Probiotics: None

Avocado: 2 large
Lime juice: from 2 limes
Gelatin: 2 tsp
Inulin powder: 2 tbsp

This refreshing sorbet marries the herbal notes of basil with the sharp tang of lime, sprinkled with chia seeds for a nutritious crunch.

Basil and Lime Sorbet with Chia Seeds

Calories: 120, Fiber: 4.3g, Probiotics: None

Fresh basil: 1 cup
Lime juice: from 3 limes
Chia seeds: 2 tbsp
Sugar: 150g
Water: 500 ml

A stunning and savory tart featuring the earthy tones of beetroot paired with the sweet, tangy burst of raspberries, encased in a crispy whole wheat crust.

Red Beetroot and Raspberry Tart - Red

Calories: 200, Fiber: 2.8g, Probiotics: None

Beetroot: 300g
Raspberries: 150g
Whole wheat flour: 200g
Butter: 100g
Eggs: 1

A delightful, fresh salsa mixing the deep flavors of tomatoes with the sweetness of strawberries, enhanced with a sprinkle of flaxseeds for an omega-3 boost.

Red Tomato and Strawberry Salsa

Calories: 70, Fiber: 2.6g, Probiotics: None

Tomatoes: 2 large
Strawberries: 200g
Flaxseeds: 1 tbsp
Onion: 1 small
Cilantro: 1/4 cup
Lime: 1

Decadent dark chocolate truffles with a spicy kick of chili and the sweet, juicy crunch of pomegranate seeds.

Red Pomegranate and Chili Chocolate Truffles

Calories: 220, Fiber: 3.1g, Probiotics: None

Dark chocolate: 200g
Heavy cream: 50 ml
Chili powder: 1/2 tsp
Pomegranate seeds: 100g
Oats: 50g

A silky, vibrant soup that combines sweet red peppers with the floral notes of hibiscus, thickened with protein-rich lentils.

Red Red Pepper and Hibiscus Soup

Calories: 150, Fiber: 4.5g, Probiotics: None

Red peppers: 3 large
Dried hibiscus flowers: 2 tbsp
Lentils: 100g
Vegetable broth: 500 ml

A refreshing salad with juicy watermelon and salty feta cheese, dressed with a probiotic-rich kombucha vinaigrette.

Watermelon and Feta Salad & Kombucha Vinaigrette

Calories: 180, Fiber: 0.9g, Probiotics: Moderate

Watermelon: 500g
Feta cheese: 100g
Kombucha: 50 ml
Mint: 1/4 cup
Olive oil: 2 tbsp

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