10 GUT

LOVING
RECIPES
PLANT-BASED
GLUTEN-FREE

CAMILA BRONSON
 RECIPE INDEX

CHIA PUDDING..............................................................................3

HORMONE BALANCING SMOOTHIE...................................4

CHICKPEA SAVORY PANCAKES..........................................5

ANTIOXIDANT SALAD DRESSING.......................................6

MARINATED GRILLED TEMPEH...........................................7

HEALING KITCHARI...................................................................8

PROBIOTIC BOWL.......................................................................9

HEALTHY SODA ALTERNATIVE.........................................10

SPICED CASHEWS.......................................................................11

TAHINI MILLIONAIRE BARS.................................................12

CAMILA BRONSON
CHIA
PUDDING
INGREDIENTS DIRECTIONS
1/4 cup chia seeds Whisk all ingredients and let
1 can full fat coconut milk it sit in the fridge for 10-15
3 tbsp agave syrup minutes. Whisk again and let
1 tsp vanilla pure extract it sit for another 15 min.
toppings: fruit, coconut flakes, Enjoy with your favorite
cacao nibs, shaved almonds... toppings!

GUT-LOVING FACTS: Fats are your friend! Healthy, plant-based fat sources
like coconut milk and nuts are crucial in controlling weight, lowering cholesterol,
and even keeping our brains in a happy place. Chia gel feeds friendly bacteria
in the gut and helps slow digestion to make you feel satisfied!

3
HORMONE
BALANCING
SMOOTHIE
INGREDIENTS DIRECTIONS
½ cup frozen blueberries Combine all ingredients in a
1 tbsp maca root powder blender and blend until
1 frozen banana or 1 cup smooth. If it's too thick, add
frozen cauliflower more nut milk.
1 tbsp vanilla protein powder
1 cup nut milk GUT- LOVING FACTS: Maca root is
1 tsp cinnamon a plant that grows way up in the
1 tsp vanilla pure extract Andes of Central Peru that has a long
5 ice cubes history of use to help treat fatigue,
anemia, and hormonal imbalances.

4
CHICKPEA
SAVORY PANCAKES
INGREDIENTS DIRECTIONS
1 cup chickpea flour In a bowl, combine flour, water,
1 cup of water baking soda, turmeric, garlic powder,
1 teaspoon baking soda and salt to taste. Mix well. Add in
pinch of turmeric the vinegar, stir and you will notice
pinch of garlic powder the batter rise and foam a bit. Add
salt, to taste in the chosen veggies and combine
1 teaspoon apple cider thoroughly. Heat 1 tbsp avocado oil
vinegar in a skillet. Pour 1/3 cup of the
add-ins: chopped scallions, mixture onto a preheated skillet. Let
parsley, kale, spinach, shallot, it cook until bubbles start to form on
tomatoes, mushrooms, bell the surface. Flip and cook for
peppers... another 2-3 minutes, making sure the
batter cooks throughout. Serve with
your choice of sauce/spread! I love
with hummus or cashew "cream
cheese".

5
ANTIOXIDANT
SALAD DRESSING
INGREDIENTS
1/4 cup apple cider vinegar
1 lemon, juiced and zested
1 tbsp dijon mustard
2 tbsp raw honey
1/4 tsp turmeric
1 tsp salt
1 tsp black pepper
2 garlic cloves, grated
1 tbsp thyme (dried or fresh)
3/4 cup olive oil
DIRECTIONS
In a bowl, whisk all ingredients
except for the olive oil. Add in the
olive oil slowly, whisking it until
emulsified. This recipe makes a big
batch, and you can keep for two
weeks in the fridge.
GUT-LOVING FACTS: Apple cider
vinegar, raw garlic, lemon, thyme, and
turmeric make a powerful antioxidant
and anti-inflammatory combo!
6
MARINATED GRILLED
TEMPEH
INGREDIENTS DIRECTIONS
1 package (8 oz) tempeh Cut the tempeh in medium cubes, put
4 tbsp soy sauce them in a bowl, and drizzle with 1
1 tbsp rice vinegar tbsp of the oil. Add in all the spices,
1/2 tsp black pepper and shake the bowl to coat all the
1 tsp turmeric powder tofu cubes. Marinate for at least 15
1-2 tsp smoked paprika minutes. On a cast-iron pan, heat 1
1 tsp oregano tbsp of the oil. Grill the tempeh
1 tsp thyme pieces until crispy on both sides.
2 tbsp avocado oil

GUT-LOVING FACTS: tempeh is a probiotic-rich fermented food

that is gut-loving, and also a complete source of vegetarian protein.

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You can use it to top a salad or your favorite buddha bowl!
HEALING KITCHARI
INGREDIENTS
1 cup split mung beans
1/2 cup basmati rice
2 tbsp ghee or coconut oil
1 tsp cumin seeds
1 tsp mustard seeds
1/2 tsp turmeric powder
1 tsp ground coriander
1 tsp fennel seeds
1 inch piece of ginger, grated
1 1/2 cup mixed veggies:
broccoli, carrots, zucchini, or
any you like.
5 cups water or broth
sea salt, to taste
chopped cilantro, to taste
GUT-LOVING FACTS: Kitchari is a
delicious, thick soup that is beloved
in the tradition of Ayurveda. It is
effortless to digest, making it a
perfect meal for when your body
needs a break.
DIRECTIONS
Rinse the mung beans and rice in a
colander under cold water until the
water runs clear. In a large lidded
pan over medium-high heat, heat the
coconut oil or ghee. Add the ginger
and cook, stirring, for 30 seconds.
Add in all the spices, and cook until
fragrant. Add the mung beans and
rice and stir to coat in the spices.
Add the salt and pour in the water or
broth. Bring to a boil, cover, and
reduce the heat to medium-low.
Simmer for 30-35 minutes, stirring
occasionally, until the peas/lentils are
tender but not mushy and most of the
liquid has been absorbed. Stir in the
mixed veggies, cover, and cook for
another 5 minutes. If you chose to
add leafy veggies like spinach, mix
them in at the very end. Serve warm
scattered with the cilantro.
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PROBIOTIC BOWL
INGREDIENTS DIRECTIONS
1 cup cooked quinoa You can either toss all the
or brown rice ingredients in a bowl or
1 cup leafy greens arrange them neatly for an
1/3 cup crunchy veggies (carrots, Instagram-worthy picture!
cucumber, cabbage, etc) Either way, make sure to tag
1/3 cup cooked chickpeas or 1 me in your creations. Be
portion of grilled tempeh (p.7) creative: change up seasonal
2 tbsp kimchi or sauerkraut veggies, protein, and grain
2 tbsp antioxidant salad types.
dressing (p.6)
1 tbsp pepitas or other
nuts/seeds you like

GUT-LOVING FACTS: Probiotics are live bacteria that can be found in fermented
foods. There are hundreds of probiotic species available and they are great to
maintain gut health. Prebiotics are a special form of dietary fiber that acts as a
fertilizer for the good bacteria already existent in your gut.

9
HEALTHY SODA
ALTERNATIVE
INGREDIENTS
1 tall cup seltzer or soda water
1 tbsp apple cider vinegar
Monk fruit sugar or stevia to
taste (1 tsp usually is good)
1 tsp pure vanilla extract
(optional)
DIRECTIONS
Mix the vinegar, sugar and
vanilla until the sugar is
mostly dissolved. Top with
seltzer or soda water.
Add in ice cubes if desired.

GUT-LOVING FACTS: Apple cider vinegar prevents the overgrowth of bad

bacteria, eases inflammation, and supports the digestion of problematic foods.

10
SPICED CASHEWS
INGREDIENTS DIRECTIONS
1 cup cashews Heat the avocado oil in a
1 tsp chili powder skillet over medium-high heat.
1 tsp paprika Add the cashews, the spices,
1 tsp pink salt and toast until golden. Easy
1/4 tsp cayenne pepper peasy.
1 tbsp avocado oil

GUT-LOVING FACTS: Nuts and seeds are rich in fiber, which is important for gut
health. Mounting evidence suggests that eating nuts and seeds daily can lower your
risk of diabetes, heart disease, and may even lengthen your life!

11
TAHINI MILLIONAIRE
BARS
INGREDIENTS
Base
1 ½ cups almond flour
3 tbsp coconut oil, melted
½ teaspoon vanilla pure extract
¼ teaspoon salt
1-2 tbsp water, if necessary
Tahini caramel
1/2 cup tahini
1/4 cup pure maple syrup
1/3 cup coconut oil
1 teaspoon vanilla extract
Chocolate layer
3/4 cup 70% chocolate chips
1 tablespoon coconut oil
DIRECTIONS
Preheat oven to 350F. Line an 8x8
inch square pan with parchment
paper. In a bowl, add the almond
flour, coconut oil, vanilla extract
and salt. Mix with your hands until
it forms a crumb texture.
If the mixture is too dry, add in
the water. Press down the
mixture on the lined pan, using
your fingers. Bake for 10
minutes. Make the tahini
caramel: add the tahini, maple
syrup, coconut oil, vanilla
extract, and sea salt to a small
pot and place over medium-low
heat for approximately 5
minutes, stirring frequently. Pour
over the cooled crust. Place in
the freezer for 20 minutes to
harden the caramel. Make the
chocolate layer: melt chocolate
chips and coconut oil in a
microwave, in 30-second
increments, stirring in between
until chocolate is completely
melted. Pour over the caramel
layer and spread evenly. Place
in the freezer for 15 minutes, or
until chocolate is hard. Cut into
squares and serve!
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