Gut Health Blog

Peppermint Tea in a French Press  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

0 Kcal
0g Fat
0g Carbs
0g Net Carbs
0g Sugars
0g Protein

Peppermint tea is one of the most popular herbal infusions, and when brewed in a French press, it becomes an even more refreshing and beneficial experience. The French press allows peppermint leaves to fully release their essential oils, resulting in a bold, aromatic cup that’s easy to prepare and strain. This method maximizes flavor while preserving the tea’s natural health properties. Peppermint tea is caffeine-free, making it an excellent choice for any time of day, especially for those seeking a soothing, digestive-friendly beverage.

Drinking peppermint tea regularly offers a wide range of wellness benefits. It supports digestion by helping to relieve bloating, gas, and occasional stomach discomfort. Many people turn to it after meals as a gentle and natural digestive aid. Thanks to its menthol content, peppermint tea may also help reduce tension headaches and ease muscle tightness, making it a go-to option for natural pain relief. The calming aroma and soothing warmth promote relaxation and stress reduction, which can also lead to better sleep quality. Additionally, peppermint’s natural antibacterial properties can freshen breath and support oral health. Its invigorating scent is even linked to improved focus and mental clarity.

When brewed in a French press, peppermint tea becomes more than just a drink; it transforms into a wellness ritual. With its clean taste, natural healing qualities, and ease of preparation, it’s no wonder more people are turning to this herbal remedy as part of their daily self-care routine. Refresh your body and mind with the power of peppermint tea.

Have you tried our other herbal teas?

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glass bottle with salad dressing made with lemon and tahini. Picture shows slice of lemon and tea spoon of scattered sesame seeds.

Lemon Tahini Dressing

5 mins
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plate with soft boiled eggs and asparagus and side salad of rocket and cherry tomatoes

Soft-Boiled Eggs with Asparagus

10 mins
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A bottle of home-made chives dressing and a black and white striped tea towel at the side.

High Protein Low Fat Chives Dressing

5 mins
EBS Member Only
saucepan with butter beans and tomato stew

Butter Bean and Tomato Stew

30 mins

Pan-Fried Scallops  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

164 Kcal
8g Fat
4g Carbs
4g Net Carbs
0g Sugars
19g Protein

Pan-fried scallops are a quick and delicious seafood option that cooks in under 15 minutes, making them perfect for busy weeknights or when you want a tasty, nutritious meal without spending hours in the kitchen. These tender, juicy scallops develop a beautiful golden crust when seared properly, locking in their natural sweetness and creating a mouthwatering texture that’s both crispy on the outside and soft inside.

Besides their delicious flavor, scallops are also a great source of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. Including omega-3-rich seafood like scallops in your diet supports overall well-being while providing a lean source of protein. Adding a squeeze of fresh lemon juice at the end brightens the dish and complements the scallops’ natural sweetness beautifully.

Serving pan-fried scallops with fresh herbs like dill adds a bright, slightly tangy flavor that complements the natural sweetness of the scallops, enhancing the overall freshness and making each bite even more vibrant and satisfying.

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Lemon and Blueberry Protein Muffins in a cupcase case missing a bite

Lemon and Blueberry Protein Muffins

30 mins
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a mushroom medley in a frying pan

Mushroom Medley with Parsley

15 mins
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chicken legs and vegetables in a broth

Chicken Bone Broth

8 Hr
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A bottle of home-made chives dressing and a black and white striped tea towel at the side.

High Protein Low Fat Chives Dressing

5 mins

Za’atar Charred Broccoli  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

179 Kcal
8g Fat
15g Carbs
15g Net Carbs
5g Sugars
9g Protein

Za’atar Charred Broccoli is a delicious and healthy dish that combines the bold flavors of Middle Eastern spices with the natural goodness of roasted broccoli. This simple yet flavorful recipe uses za’atar seasoning, a blend of thyme, sesame seeds, sumac, and other spices, to elevate the taste of the broccoli while providing numerous health benefits.

Broccoli is known for its high nutritional value, being rich in vitamins, minerals, and fiber. It’s packed with antioxidants that help reduce inflammation, support detoxification, and promote gut health. Za’atar seasoning, with its mix of antioxidants from thyme and sumac, also brings additional anti-inflammatory and immune-boosting properties. The sesame seeds in the za’atar provide healthy fats that support brain function and skin health.

To make this Za’atar Charred Broccoli, simply toss fresh broccoli florets with olive oil and the za’atar seasoning. Roast them in the oven until charred to perfection, and enjoy the crispy, savory flavors. The charring process not only enhances the taste but also helps to release the beneficial compounds in the broccoli, making it even more nutritious.

This recipe is perfect as a side dish for a variety of meals or even as a light snack. It’s gluten-free, plant-based, and suitable for those following an anti-inflammatory diet. The bold flavors of the za’atar seasoning complement the earthy taste of broccoli, making this dish both healthy and satisfying.

With its nutrient-rich ingredients and simple preparation, Za’atar Charred Broccoli is a must-try recipe for anyone looking to add more plant-based, anti-inflammatory meals to their diet.

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Avocado Oil Mayonnaise

5 mins
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Mushrooms & Leeks Stir Fry

Mushroom & Leek Stir Fry

15 mins
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A glass jar of salad dressing with a bowl of honey at the side and a glimpse of lettuce in a bowl.

Honey and Mustard Dressing

5 mins
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Cabbage, Carrot and Apple Slaw with Spring onions

Liver Detox Slaw

15 mins

Soy Eggs  LoadingAdd to Favourites list

Green List 3 servings

Nutrition

242 Kcal
11g Fat
12g Carbs
11g Net Carbs
7g Sugars
23g Protein

Soy Eggs are a flavorful, protein-packed snack or topping, perfect for adding depth to salads, grain bowls, or noodle dishes. This version uses tamari, a gluten-free alternative to soy sauce, making it suitable for gluten-sensitive or celiac-friendly diets while still delivering rich umami flavor.

To make these Soy Eggs, simply soft- or medium-boil your eggs, peel them, and marinate them in a mixture of tamari, water, a touch of maple syrup or honey, garlic, and optional spices like star anise or chili flakes. Let the eggs marinate for 2 to 6 hours—or even overnight—for deeper flavor and color. The longer they soak, the more savory and satisfying they become.

Using free-range eggs ensures you’re starting with a nutritionally superior base. Free-range eggs are higher in omega-3 fatty acids, vitamin D, and other essential nutrients compared to conventional eggs. Eggs are also a great source of high-quality protein, essential amino acids, and key nutrients like vitamin B12, choline, and selenium. These nutrients support brain health, hormone production, energy levels, and cellular repair.

These tamari-marinated soy eggs aren’t just a delicious snack—they’re an anti-inflammatory, gut-friendly addition to your wellness-focused meals. The combination of protein and healthy fats in eggs helps keep you feeling full and satisfied, while tamari contributes beneficial fermentation compounds that support digestion.

Enjoy Soy Eggs as a protein-rich side, a savory breakfast option, or a topping for ramen or grain bowls. Easy to prep in advance, they store well in the fridge for up to 3 days, making them a fantastic go-to for quick, nutritious meals throughout the week.

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Pan-Fried Scallops

Pan-Fried Scallops

15 mins
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muffin tray with egg muffins filled with mushrooms, spinach and sund-dried tomatoes

Spinach and Mushroom Egg Muffins

30 mins
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a mushroom medley in a frying pan

Mushroom Medley with Parsley

15 mins
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Italian venison Sausage Stew

Italian Venison Sausage Stew

1 Hr

Curry and Yogurt Dressing  LoadingAdd to Favourites list

Orange List 1 servings

Nutrition

68 Kcal
2g Fat
10g Carbs
9g Net Carbs
8g Sugars
2g Protein

Looking for a quick, dairy-free dressing and a delicious way to enhance your meals while fighting inflammation?

This vibrant, creamy dairy-free dressing is packed with anti-inflammatory spices and gut-loving nutrients, making it a flavorful, health-boosting option you’ll want to drizzle on everything. It supports digestion, balances gut health, and adds a bright, savory kick to salads, roasted veggies, grain bowls, and even as a dip or spread.

Unlike traditional dressings that often contain dairy, refined oils, and added sugars, this version is completely free from gluten, dairy, soy, canola oil, and artificial additives, making it ideal for those following an anti-inflammatory or plant-based lifestyle.

Use our easy 2-ingredient coconut yogurt recipe as the base for this creamy, probiotic-rich, dairy-free dressing. The live cultures in the yogurt support gut health, while the anti-inflammatory herbs and spices may help ease bloating, balance hormones, and nourish the body from within. Whether you’re managing food sensitivities, healing your gut, or just looking for a clean, delicious staple to elevate your meals, this dressing checks every box.

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A bowl of kale, chopped apple, and pecans salad

Kale, Apple and Pecan Salad

20 mins
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tray of cube roasted butternut squash and sweet potato

Roasted Butternut Squash and Sweet Potato

40 mins
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lamb tagine with prunes and apricots topped with flaked almonds

Lamb Tagine With Prunes And Apricots

40 mins
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bowl of parsnip soup decorated with curly parsley

Parsnip Soup

30 mins

Roasted Butternut Squash and Sweet Potato  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

158 Kcal
4g Fat
30g Carbs
23g Net Carbs
8g Sugars
3g Protein

This roasted butternut squash and sweet potato recipe is a delicious, nutrient-packed dish that makes the perfect healthy side or meal prep option. Loaded with vitamins and antioxidants, these roasted root vegetables are not only comforting but also offer a great source of slow-digesting carbohydrates, making them ideal for balanced energy levels throughout the day.

Both butternut squash and sweet potatoes are naturally rich in beta-carotene, a powerful antioxidant that the body converts into vitamin A—essential for immune function, skin repair, and eye health. They’re also high in dietary fiber, which supports smooth digestion and nourishes a healthy gut microbiome. Unlike refined carbohydrates, these wholesome root veggies offer sustained energy without the blood sugar rollercoaster, making them a nourishing base or complement to a well-rounded meal.

The seasoning blend brings this dish to life with warming spices like paprika and cumin seeds, paired with garlic powder, sea salt, and black pepper for depth and balance. These spices not only enhance the flavor but also offer anti-inflammatory and digestive benefits. Roasting the vegetables in a drizzle of olive oil helps achieve a beautifully caramelized exterior while providing a dose of healthy fats that support heart health and aid in the absorption of fat-soluble vitamins. The result is a naturally sweet, savory, and deeply satisfying dish that fits seamlessly into a nutrient-dense, anti-inflammatory lifestyle. Whether served fresh out of the oven or enjoyed as part of your weekly meal prep, this Roasted Butternut Squash and Sweet Potato recipe is a vibrant and wholesome addition to your seasonal cooking.

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Bowl with Roasted zucchini eggplant & sweet potato salad

Roasted Zucchini, Eggplant & Sweet Potato Salad

1 Hr
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charred broccoli and tenderstem broccolini

Charred Broccoli with Garlic

25 mins
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bowl of avocado and lettuce salad garnished with dill and chives

Lettuce and Avocado Salad

10 mins
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Curry Spice Mix

Anti-inflammatory Curry Spice Mix

25 mins

Pan-Fried Teriyaki Salmon  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

657 Kcal
34g Fat
3g Carbs
3g Net Carbs
2g Sugars
80g Protein

This Pan-Fried Teriyaki Salmon dish is not only a source of healthy fats and lean protein but also offers an array of vitamins and minerals like vitamin D, B vitamins, and selenium, which play essential roles in immune function and energy production.

Salmon is a fantastic source of omega-3 fatty acids, which are essential for heart health, reducing inflammation, and improving brain function. It’s also rich in protein, which is crucial for muscle repair and maintaining strong, healthy tissues.

The coconut aminos and tamari sauce provide a soy-free and gluten-free alternative to traditional teriyaki while still delivering the umami flavors that make this dish so satisfying. These ingredients are packed with antioxidants and minerals that support the immune system and help with overall body function.

This easy Teriyaki Salmon recipe hits all the right notes – high protein, gluten-free adaptable, and full of flavor.

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Two bowls with asparagus, crabmeat, arugula, tomatoes, and a dressing, with some cherry tomatoes by the side.

Asparagus & Crab Salad

15 mins
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tray of cube roasted butternut squash and sweet potato

Roasted Butternut Squash and Sweet Potato

40 mins
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saucepan with butter beans and tomato stew

Butter Bean and Tomato Stew

30 mins
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mug of tea with rosebuds

Women’s Calm Tea

5 mins

Cumin and Chive Yogurt Dip  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

283 Kcal
29g Fat
7g Carbs
5g Net Carbs
2g Sugars
2g Protein

This delicious Cumin and Chive Yogurt Dip is the perfect addition to any meal or snack—fresh, flavorful, and completely dairy-free. Made using our simple homemade coconut yogurt recipe; it’s a creamy, gut-friendly option that’s free from ultra-processed foods (UPFs) and full of nourishing ingredients that support digestive health.

Cumin is not only aromatic and warming, but it also boasts powerful anti-inflammatory and digestion-supporting benefits. Known for its ability to reduce bloating and stimulate digestive enzymes, cumin is an excellent choice for any gut-supportive recipe. On the other hand, chives contribute a bright, fresh flavor and are packed with antioxidants, vitamins A and C, and beneficial plant compounds that complement cumin’s soothing effects.

You can enjoy this Cumin and Chive Yogurt Dip as a refreshing, cooling addition to BBQs, salads, and wraps in the spring and summer months. In autumn and winter, it pairs perfectly with warm roasted root vegetables or baked fish—offering a comforting yet light touch to seasonal meals

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bowl of asian quinoa and chopsticks on the side

Asian Quinoa Stir Fry

15 mins
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mug of tea with rosebuds

Women’s Calm Tea

5 mins
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An oven dish filled with spicy tamarind salmon and prawns with lemon roasted red peppers.

Spicy Tamarind Salmon and Prawns with Lemon Roasted Bell Peppers

45 mins
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saucepan with butter beans and tomato stew

Butter Bean and Tomato Stew

30 mins

Asian Quinoa Stir Fry  LoadingAdd to Favourites list

Green List 4 servings

Nutrition

216 Kcal
10g Fat
26g Carbs
23g Net Carbs
5g Sugars
5g Protein

Combined with nutrient-rich ingredients like garlic, coconut aminos, and sesame oil, this Asian quinoa stir fry is not only delicious but also anti-inflammatory, supporting digestion and reducing bloating. Plus, it’s gluten-free, soy-free, and easy to digest, making it ideal for those with food sensitivities.

Quinoa is a complete plant-based protein, meaning it contains all nine essential amino acids needed for muscle repair, energy production, and overall health. Unlike refined grains, quinoa is also a complex carbohydrate, providing slow-digesting energy that keeps you full longer and helps regulate blood sugar levels.

This makes it an excellent alternative to traditional white rice or noodles, especially for those looking to support muscle recovery, weight management, or a healthy gut.

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Two bowls with asparagus, crabmeat, arugula, tomatoes, and a dressing, with some cherry tomatoes by the side.

Asparagus & Crab Salad

15 mins
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sunshine carrot salad

Sunshine Salad

15 mins
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A close-up of a bowl of quinoa with tomatoes and cucumber with herbs.

Fresh Quinoa Salad

30 mins
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cod marinated in miso served with broccoli

Miso Cod

1 Hr 5 mins

Quick Tuna Stir Fry  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

248 Kcal
10g Fat
18g Carbs
14g Net Carbs
8g Sugars
20g Protein

This Quick Tuna Stir Fry with Konjac Noodles is packed with omega-3s, fiber, and gut-friendly ingredients to help fight inflammation while keeping your energy high.

Using canned tuna is a great way to turn pantry staples and leftover veggies into a low-carb, anti-inflammatory meal packed with omega-3s, fiber, and antioxidants. No fuss, no fancy ingredients – just a satisfying, nutritious dish ready in under 15 minutes.

This quick tuna stir fry recipe is ideal for anyone following a healthy lifestyle, from low-carb eaters to busy professionals. Whether you’re looking for a quick lunch or a fuss-free dinner, this dish delivers flavor, speed, and nutrition.

Like tuna, then check out our other tuna recipes.
• Teriyaki Tuna Steak
• Carrot & Tuna Salad
• Tuna Stuffed Tomatoes
• Easy Tuna Salad

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bowl of fresh homemade dairy-free basil pesto garnished with a basil leaf

Basil Pesto

5 mins
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Anti-inflammatory Lemon Cake dusted with a sprinkle of lemon zest

Anti-inflammatory Lemon Cake

35 mins
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a mushroom medley in a frying pan

Mushroom Medley with Parsley

15 mins
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a Dijon Chives Vinaigrette made in a small jar

Dijon Chives Vinaigrette

5 mins

Baked Salmon with Herbs  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

338 Kcal
24g Fat
2g Carbs
1g Net Carbs
1g Sugars
26g Protein

Ever wondered what herbs go with salmon? You’re not alone — choosing the right combination can turn a simple dish into something truly delicious. This baked salmon with herbs features a fragrant mix of dill, oregano, olive oil, and black pepper, creating a fresh, nourishing meal that supports your gut and overall well-being.

Rich in omega-3 fatty acids, anti-inflammatory herbs, and heart-healthy fats, this dish is as nutritious as it is flavorful. It’s the ideal choice if you’re looking for a simple, wholesome meal that’s gentle on digestion.

Best of all, it’s quick and easy to make — no complicated prep, no ultra-processed ingredients. Just clean, vibrant flavors from fresh, whole foods. Whether you’re planning a light weeknight dinner or a health-focused lunch, this baked salmon with herbs is a satisfying, feel-good option.

Salmon is rich in omega-3 fatty acids, particularly DHA, which is vital for brain function and cognitive health. A study (Raji et al. 2014) found that people who ate baked fish at least once a week had more gray matter in brain areas linked to memory and learning. Regular salmon consumption may also help reduce the risk of depression and age-related cognitive decline, making it a smart and tasty choice for brain health.

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Artichoke With Vinaigrette

45 mins
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Tuna steak in a teriyaki marinade on a plate with lemons

Teriyaki Tuna Steak

1 Hr 15 mins
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Oxtail, tomato and mushrooms stew on a plate with cooked broocoli

Slow Cooker: Tomato & Mushroom Oxtail Stew

8 Hr
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Italian venison Sausage Stew

Italian Venison Sausage Stew

1 Hr

Coconut Chives Yogurt  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

152 Kcal
12g Fat
13g Carbs
10g Net Carbs
2g Sugars
2g Protein

This Coconut Chives Yogurt is a delicious fusion of creamy coconut richness and the subtle bite of fresh chives. This unique blend offers a refreshing contrast to spicy dishes, making it a must-try for food lovers.

Love chili con carne? This yogurt is the perfect cooling companion to balance the heat of the spicy beef. The creaminess soothes the palate, while the chives enhance the dish’s smoky, savory flavors. Simply dollop it on top or swirl it in for a rich, cooling contrast.

Make this Coconut Chives Yogurt using our simple 2-ingredient Coconut Yogurt recipe to keep it completely free from ultra-processed ingredients and emulsifiers.

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Roasted tenderstem broccoli in a serving dish drizzled with tamari

Roasted Tenderstem Broccoli

10 mins
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Loaf of sliced zucchini bread

Zucchini Bread

1 Hr
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Pan-Fried Scallops

Pan-Fried Scallops

15 mins
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Mustard and Almond Cod

20 mins