Quick & Delicious — Supports Your Gut Biome

Quick & Delicious — Supports Your Gut Biome

In case you didn’t already know—your gut is home to a thriving community—a trillion bacteria called the microbiome. This living ecosystem, stretching from your tongue to your tail, is more than just a digestive aid. It breaks down food into nutrients and vitamins that fuel your body and makes up more than 70% of your immune system.

More blogs on this amazing biosphere are coming soon—but for now, let’s get practical. Here’s how you can throw together a gut-friendly meal that’s quick, nourishing, and delicious.

The Puzzle Approach

If you love puzzles—Sudoku, NYT Connections, crosswords—here’s a fun way to reframe dinner prep:

The Puzzle Question:
What leftovers and easily available ingredients can I combine into a knock-out meal that delights the tastebuds and takes very little time?

Last week, here’s how I solved this puzzle:

Chilean Sea Bass Salad

Leftovers:

• Steamed potato wedges
• Steamed asparagus
• Seasoned sourdough breadcrumbs

Readily Available:

• Romaine lettuce
• Tomatoes, basil & chives (fresh from the garden)
• Avocado
• Fermented olives, chopped
• Pickled red onions & garlic
• Nutritional yeast
• Grass-fed butter

Easily Prepped:

• Chilean Sea Bass (frozen)
• Apple Cider Vinegar (ACV) + Extra Virgin Olive Oil (EVOO) Vinaigrette

Putting the Pieces Together

1. Prep the Fish
   
   • Thaw frozen Sea Bass: place in cool water for 30 minutes (or thaw overnight in the fridge).
   • Pat dry with paper towels.
   • Sauté on low in grass-fed butter. Midway through cooking, toss in a handful of seasoned breadcrumbs.

2. Make the Vinaigrette

• In a blender, mix on high:
  • ⅔ cup EVOO
  • ⅓ cup ACV
  • Handful of basil & chives
  • 1 Tbsp nutritional yeast
  • 2–3 garlic cloves (pickled or raw)
  • Salt & pepper to taste
• Optional: add ½ an avocado or your favorite spices.

3. Assemble the Salad

• In a large bowl, toss together romaine, chopped tomatoes, avocado chunks, olives, pickled onion & garlic, asparagus, potatoes, and the sautéed Sea Bass/breadcrumbs mix.
• Stir in vinaigrette and enjoy!

👉 Adjust ingredient amounts based on how many people you’re serving. Save leftover vinaigrette for your next “food puzzle.”

How These Foods Feed Your Gut Biome

• Apple Cider Vinegar (with the Mother): adds beneficial bacteria + prebiotics to feed them.
• EVOO & Olives: provide probiotics, deliver polyphenols, reinforce gut lining, reduce inflammation.
• Romaine & Leafy Greens: packed with enzymes and fiber for digestion.
• Avocado: healthy fats that soothe the gut lining and convert our food to energy.
• Asparagus: rich in fiber and prebiotics.
• Fresh Basil: anti-inflammatory, antimicrobial.
• Chives: support digestion.
• Sea Bass: full of Omega-3s, B vitamins, selenium, iron, and protein for tissue repair.

Final Thought

Have fun crafting your own food puzzles! And for optimal results, choose organic produce, grass-fed meats, and wild-caught fish whenever possible.

Your gut—and your tastebuds—will thank you.

‍