Recipes for Gut Health

Chef Marshall O’Brien, a nutritional wellness expert, shares three recipes that support your overall gut health.

Spring Panzanella Salad
4 servings

Ingredients

2 cups artisan bread, cubed
2 tablespoons olive oil
1/2 cup green peas
1 cup tomatoes, chopped
1/2 cup asparagus, bias-cut into thin slices
1 15-ounce can cannellini or great northern beans, rinsed and drained
5 ounces fresh spinach
1 teaspoon shallots or red onion, minced
2 tablespoons white wine vinegar
1 teaspoon lemon juice
1/4 cup olive oil
1 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
4 ounces goat cheese, crumbled, optional
1/4 cup sliced almonds, optional

Directions

Preheat oven to 400 degrees. Line a sheet pan with parchment paper or foil.

Toss bread in olive oil and toast until golden and crispy, about 5-7 minutes.

In a large bowl, combine toasted bread, green peas, tomatoes, asparagus, beans and spinach.

For vinaigrette, whisk together shallots/red onion, vinegar, lemon juice, olive oil and Dijon mustard.

Toss salad with dressing.

Top with goat cheese and almonds, if using.

 

Sheet Pan Eggs & Veggies
Serves 4

Ingredients

1 large zucchini, about 2 cups, chopped
1 pint grape or cherry tomatoes, about 1 1/2 cups
1 15-ounce can low-sodium black beans, about 2 cups, rinsed and drained
8 large eggs
3 tablespoons olive oil
2 teaspoons dried basil
2 teaspoons dried thyme
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt, divided

Directions

Preheat oven to 425 degrees. Line a sheet pan with foil or parchment paper.

Mix together olive oil, basil, thyme, garlic powder and half the salt.

Place vegetables and beans on pan and thoroughly mix with olive oil-spice mixture.

Spread evenly on pan and bake 12-15 minutes or until vegetables are soft. If using frozen vegetables, it may need to bake several minutes longer.

Remove pan and make 4 wells, one in each quadrant of the vegetable mixture. Crack eggs and carefully transfer 2 eggs into each hole. Return to oven for 10-12 minutes or until egg whites are set and yolks begin to set; bake longer for firmer yolks.

Season vegetables and eggs with remaining salt and serve.

Curried Chicken and Sweet Potatoes
Serves 4

Ingredients

3 tablespoons olive oil
½ teaspoon salt
1 1/2 cups onion, sliced
1½ pounds boneless, skinless chicken breast, chopped
1½ teaspoons curry powder
1/2 paprika
3 cups sweet potatoes, peeled and cut in medium chunks
1/2 cup fresh parsley, chopped
Fresh lime juice (optional)

Directions

Heat a large frying pan on medium heat. Add oil, chicken, and salt, stir.

Add curry powder and paprika; stir. Cook until chicken starts to brown on all sides, about 2 minutes.

Add sweet potatoes and stir to combine. Add a few splashes of water to create steam, and cover. Turn heat down to medium-low and cook, stirring periodically, until sweet potatoes start to soften, about 10-12 minutes.

Add fresh chopped parsley; gently mix and remove from heat.