Thrive Boldly: Evening Gut-Healing Bowl

Evening Gut-Healing Bowl

1. The Brain & Why This Recipe Works

After a long day, your gut brain needs support to unwind, digest, and prepare for deep rest. This meal is packed with gut-friendly fiber, probiotics, and calming nutrients to nourish digestion and signal relaxation.

• Gut Brain: Fermented miso and kimchi provide probiotics to balance gut bacteria, while fiber-rich sweet potatoes and greens feed healthy microbes.

• Relaxation Bonus: Magnesium-rich pumpkin seeds and sesame help calm the nervous system, easing stress from the day.

  
  

2. Recipe: Gut-Healing Miso Bowl

Ingredients (Serves 2)

• 1 large sweet potato, roasted

• ½ cup quinoa or brown rice, cooked

• 1 tbsp miso paste (fermented = gut-friendly!)

• 1 ½ cups warm water (for miso broth)

• ½ cup kimchi or fermented veggies

• 1 cup baby spinach or steamed bok choy

• 1 tbsp pumpkin seeds or sesame seeds

• 1 tsp toasted sesame oil

• ½ avocado, sliced

• 1 soft-boiled egg or crispy tofu (for protein)

• Seaweed flakes or nori strips (optional for extra umami)

Instructions

1. Roast the sweet potato: Slice and roast at 200°C (400°F) for 25 minutes until soft.

2. Prepare miso broth: In a bowl, whisk miso paste with warm (not boiling) water.

3. Assemble the bowl: Add cooked quinoa/rice, roasted sweet potato, steamed greens, and kimchi.

4. Top it off: Add protein (egg or tofu), avocado, seeds, and drizzle sesame oil.

5. Enjoy: Pour the warm miso broth over everything for a cozy, nourishing finish.

3. Drink Pairing & Why

Chamomile & Licorice Root TeaWhy? Chamomile promotes gut relaxation and better sleep, while licorice root soothes digestive inflammation after a long day.

4. Gratitude & Mantra (Rest & Digest)

Before eating, take a deep breath and repeat:

"I honor my body’s wisdom. This meal restores and replenishes me."

5. Music to Listen to While Eating

Song: Sunset Lover by Petit BiscuitWhy? This chill, downtempo electronic track slows your breath and eases your mind into a restful state—perfect for winding down.

#gutbrain #bowlrecipe #miso