Recipes for Colon Health

Be kind to your colon.

What goes in must come out, and it can affect your intestines in the process. The foods you eat play a role in keeping your colon healthy, reducing your risk of developing gastrointestinal disorders such as constipation, diverticulosis or colon cancer. Foods such as whole grains, vegetables, fruits and fish have a positive effect on colon health.

Try these tasty and healthy recipes. Your colon will thank you!

Coconut curry, ginger & turmeric soup

• 2½-3 lb cauliflower, cut into 1½-inch florets
• 3 Tbsp extra-virgin olive oil, divided
• ½ tsp ground turmeric, divided
• 1¼ tsp sea salt, divided, plus more to taste
• ¼ tsp freshly ground black pepper
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 stalks celery, chopped
• 2 tsp Thai red chili paste
• 1 qt low-sodium vegetable broth
• 1 (13.5-oz) can coconut milk
• 2 tsp grated fresh ginger
• Zest and juice of 1 lime, plus more if needed
• 1 Tbsp finely chopped cilantro, for garnish

Position rack in middle of oven and preheat to 425°F.

Combine cauliflower, 2 Tbsp oil, ¼ tsp turmeric, ½ tsp salt and pepper in a large bowl; toss to coat. Transfer to a parchment-lined rimmed baking sheet; spread in an even layer. Bake 20-25 minutes, or until golden and tender.

Heat remaining 1 Tbsp oil in a large saucepan over medium heat. Add onion, a pinch of salt, and remaining ¼ tsp turmeric; sauté 3 minutes or until translucent. Add garlic, carrots, celery and ½ teaspoon salt; sauté 10 minutes. Stir in chili paste. Pour in ½ cup broth, scraping pan to loosen any browned bits; cook until liquid is reduced by half.

Pour one-third of remaining broth into a blender, add ginger and one-third of sautéed vegetables and cauliflower; blend until smooth, adding more broth as needed. Transfer to pan over low heat. Repeat the process two more times. Stir in coconut milk, ¼ tsp salt, lime zest and juice. Taste and add more lime juice, if desired. Serve garnished with the cilantro.

Lentil vegetable soup

2 small onions, finely chopped
2 carrots, finely chopped
6 small white potatoes, finely chopped
1 16-ounce bag brown lentils
1 15.5-ounce can fire roasted tomatoes, diced
8 cups vegetable broth or water
1-2 cups finely chopped spinach
salt and pepper to taste

Combine all ingredients, except the spinach, and cook on low for 2 hours.

Add the spinach about 5 minutes before the soup is done.

Season to taste with salt and pepper.

Berry & goat cheese salad


For salad
1 medium red onion, halved and thinly sliced
8 cups (about 12 ounces) spring lettuce mix
1/4 cup walnuts, roughly chopped
1/2 cup yellow grape tomatoes, halved
1 cup mixed seasonal berries, such as strawberries, blackberries, raspberries and blueberries
4 ounces goat cheese, crumbled

For vinaigrette
2 tablespoons raspberry or sherry vinegar
1/4 teaspoon lemon juice
1 1/2 teaspoon sugar
Salt and pepper
1/4 cup canola oil

Toss lettuce, walnuts, tomatoes, berries and goat cheese in a large serving bowl.

For the vinaigrette, whisk together vinegar, lemon juice, sugar, salt and pepper. Drizzle in the oil while continuing to whisk, until vinaigrette slightly thickens. Taste and adjust seasoning.
Drizzle dressing over salad, add red onion and toss to combine. Serve immediately.

Red lentil chili

2 ounces dates (approximately 9 Deglet Noor)
1 pound red lentils
7 cups water, divided
2 14.5-ounce cans salt-free diced tomatoes (fire roasted preferred)
1 6-ounce can salt-free tomato paste
10 ounces chopped onion (approximately one large)
1 pound red bell pepper, (approximately 2 large), finely chopped*
8 cloves garlic, finely minced
4 tablespoons apple cider vinegar
1½ tablespoons dried parsley
1½ tablespoons dried oregano
1½ tablespoons salt-free chili powder
2 teaspoons smoked paprika (different than regular paprika)
½ teaspoon chipotle powder (or more to taste)
¼ teaspoon crushed red pepper flakes (or more to taste)
scallions (for topping at the end)

Blend the dates in one cup of the water until smooth.

Place all remaining ingredients in an electric pressure cooker and cook on high for 10 minutes. Alternatively, place all ingredients in a slow cooker and cook on low for 8 hours.

Sprinkle with chopped scallions and serve with baked tortilla chips or over a baked potato.

Arugula, chickpea & carrot salad

1 cup dried wheat berries (or spelt berries or farro, adjust cooking time accordingly)
2 cups cooked chickpeas or 1 can chickpeas, rinsed and drained
4 carrots, sliced into ribbons using a vegetable peeler
½ cup feta cheese, crumbled
4 to 6 cups arugula (if it’s not baby arugula, you might want to give it a few chops to break it into smaller pieces)

Dressing ingredients:
⅓ cup olive oil
2 teaspoons honey
2 garlic cloves, pressed
¼ teaspoon red pepper flakes
1 small lemon, juiced
½ teaspoon ground sea salt or kosher salt
Freshly ground black pepper, to taste

Cook the wheat berries: Since wheat berries take around an hour to cook, I like to make extra and freeze it for later. To cook the wheat berries, bring 4 quarts of water to a boil in a large pot. Stir in the wheat berries and ½ teaspoon salt. Partially cover the pot with a lid and cook, stirring often, until the berries are tender but still a little chewy (about an hour). Drain the wheat berries and let them cool to room temperature (you can speed up the cooling process by pouring them onto a rimmed baking sheet or pouring them into a large bowl, stirring occasionally).

In the meantime, whisk together the dressing ingredients. Transfer the cooled wheat berries to a big bowl. Add the chickpeas, carrots, feta cheese and arugula and toss to combine. Drizzle in the dressing and toss to coat. Serve immediately.

Broccoli salad

1 cup plain low-fat yogurt
¼ cup olive oil mayonnaise
1 tablespoon cider vinegar
1 small shallot, finely chopped
kosher salt and black pepper
½ bunch broccoli, finely chopped (3 cups)
½ apple, finely chopped
¼ cup dried cranberries
2 tablespoons toasted pine nuts

In a large bowl, stir together the yogurt, mayonnaise, vinegar, shallot, ¾ teaspoon salt, and ½ teaspoon pepper.
Add the broccoli, apple, cranberries, and pine nuts and toss to combine. Serve cold.