1 Full Day of Gut-Friendly Meals

At Glory Juice, we believe gut health is the foundation of overall wellness. What you feed your body should not only taste good—it should nourish you, support your digestion, and help you thrive from the inside out.

Each of these recipes are intentionally designed with gut-loving ingredients to help keep things flowing and inflammation low. Whether you're looking to reset your system or simply add more plant-based power to your meals, these dishes will leave your gut—and taste buds—happy.

 

🥣 Breakfast: Berry Banana Chia Oat Bowl

Why it’s gut-friendly
Chia seeds are loaded with fiber and omega-3s that help feed good gut bacteria. Bananas and berries add prebiotics and antioxidants, while oats provide slow-releasing energy and more soluble fiber.

 

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1/2 banana, sliced
• 1/2 cup mixed berries (blueberries, raspberries, strawberries)
• 1 tsp maple syrup or raw honey (optional)
• Sprinkle of cinnamon
• Optional toppings: coconut flakes, hemp seeds, nut butter

 

Directions:

1. Combine oats, chia seeds, and almond milk in a bowl or jar. Let soak overnight or at least 30 minutes.

2. Stir well, then top with banana, berries, and desired toppings.

3. Drizzle with maple syrup and sprinkle cinnamon before serving.

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🥗 Lunch: Rainbow Gut Glow Salad

Why it’s gut-friendly
Raw veggies like carrots, beets, and cabbage are rich in fiber, while apple cider vinegar boosts digestive enzymes. Fermented toppings add probiotics to help rebalance your microbiome.

 

Ingredient options:

• 1 cup shredded purple cabbage
• 1 cup shredded carrots
• 1/2 beet, julienned or grated
• 1/2 cup chopped kale or romaine lettuce 
• 2 tbsp sauerkraut or kimchi
• 1 avocado sliced
• 1/2 tomato cubed
• 1/2 cup cooked quinoa 
• Pumpkin seeds
• Hemp hearts

 

Dressing:

• 2 tbsp olive oil

• 1 tbsp apple cider vinegar

• 1 tsp Dijon mustard

• 1 tsp maple syrup

• Pinch of sea salt and pepper

 

Directions:

1. Toss all salad ingredients in a large bowl.

2. Whisk together dressing and drizzle on top.

3. Massage the kale lightly with dressing and serve fresh.

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🍲 Dinner: Lemon Herb Cauliflower with Green Peas

Why it’s gut-friendly
Cauliflower is a cruciferous veg known for supporting liver detox and digestion. Paired with peas (fiber + protein!) and gut-soothing herbs, it’s light yet satisfying.

 

Ingredients:

• 1 small head cauliflower, broken into florets
• 1 cup green peas (fresh or thawed)
• 1 tbsp olive oil
• Juice of 1 lemon
• 2 tbsp chopped fresh parsley
• 1 garlic clove, minced
• Salt & pepper to taste

 

Directions:

1. Roast cauliflower at 400°F for 20–25 mins with olive oil, salt, and pepper.

2. Toss roasted cauliflower with peas, lemon juice, garlic, and parsley.

3. Serve warm or room temp as a gut-loving main or side.

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🍫 Dessert: Maple Pecan Chocolate Bites 

Why It’s Gut-Friendly
These nutrient-packed bites support digestion with healthy fats, fiber, and antioxidants. The nuts promote good bacteria, while maple syrup provides a natural, low-FODMAP sweetener. Cacao is rich in polyphenols, which can improve gut flora. 

 

Ingredients:

• 1 cup raw pecans (lightly toasted)

• 1/2 cup almond flour

• 1/4 cup ground flaxseed

• 2 tbsp chia seeds

• 1/4 cup pure maple syrup

• 1 tsp vanilla extract

• 2 tbsp coconut oil (melted)

• 1/4 tsp cinnamon

• Pinch of sea salt

 

For the chocolate topping:

• 1/2 cup vegan dark chocolate chips (or chopped)
• 1 tsp coconut oil
• Flaky sea salt (for topping) 

 

Directions:

1. Make the base:

   • In a food processor, pulse pecans until coarsely ground.

   • Add almond flour, flaxseed, chia, cinnamon, and sea salt. Pulse again to combine.

   • Pour in maple syrup, vanilla, and melted coconut oil. Blend until a sticky dough forms.

2. Shape:

   • Press the mixture into silicone molds or a parchment-lined mini muffin tray.

3. Add the chocolate:

   • Melt the chocolate and coconut oil over a double boiler or microwave in 20-second bursts.

   • Pour a spoonful of chocolate over each base and spread evenly.

4. Chill:

   • Sprinkle with flaky sea salt or chopped nuts (optional).

   • Freeze for 30–45 minutes until firm. Pop out and enjoy! Shelf-life: 1 week in the fridge or 1 month in the freezer. 

🌱 The Takeaway..

Eating gut-healthy foods doesn’t equal restrictive eating—it can be vibrant, colourful, and delicious. These meals are just one way to love your body from the inside out, using plants, whole ingredients, and a little Glory.

Another simple way to get your nutrients in an easy to digest form is with our delicious cold-pressed juice, start yourself off with the Rainbow Bundle or Glory Greats, the perfect variety of juices for you and the family!

Let us know if you try one of these gut-loving recipes and tag us @gloryjuiceco for a chance to be featured!