1. LOVE YOUR GUT Balanced Diet!
Food and nutrition should be the first tool for better gut health.
A balanced diet with a variety of whole foods such as fruits, vegetables, beans, whole grains, lean meat and fish will aid in improved gut health.
High-fiber, nutrient-dense, antioxidant-rich foods may help prevent gut issues and strengthen your body’s overall immunity!

2. WEST COAST GRAIN BOWL CRANBERRY OAT COOKIES
WHEAT BLUEBERRY GRANOLA BAR
WEST COAST GRAIN BOWL
Ingredients (6 servings, 3 oz each)
Mix oats with 3/8 oz oil and spread on a prepared baking sheet. Bake at 350 F for minutes. Cool.
Combine dry ingredients, mix. Add wet ingredients(including 1 oz oil), mix.
Combine batter with oats, fold in blueberries. Pat mixture into a greased cooking pan, pressing firmly. Bake at 350 F for minutes.
Cool. Cut into 2 1/2” x 3” pieces.
Ingredients (6 servings, 12 oz each)
Bring stock to a simmer and add uncooked barley and simmer on low heat for approximately 30 min. or until tender. Spread out on a parchment lined sheet pan to cool.
Thinly slice kale.
Add vinegar, lemon juice, lemon zest, and honey to a bowl and whisk. Gradually add oil. Toss the kale with vinaigrette.
In serving bowl, place ½ cup barley followed by 1 cup kale and top with chopped hardboiled egg, radish, beets, garnish with sunflower seeds and red onions.
1 ½ cup 3 cup 6 cups 3 tbsp. 1 ½ tsp ¾ tsp 1 tbsp. ¾ cup 3 oz
Barley Vegetable stock Fresh kale, rinsed Olive oil White balsamic vinegar Fresh lemon juice Grated lemon zest Honey Hardboiled egg Thin sliced radishes Diced roasted red beets Sunflower seeds Diced red onions
4.5 oz 1 ½ oz 3 oz 1 7/8 oz ¼ tbsp. ¾ oz 1 oz ½ cup
Oats Canola oil Light brown sugar Whole wheat flour Ground cinnamon Kosher salt Liquid egg white Liquid whole egg Vanilla extract Frozen blueberries
247 calories, 6gm protein, 35g carbohydrates, 2.5gm sugar, 4gm fiber
411 calories, 14gm protein, 54gm carbohydrates, 18gm fat, 14gm fiber
WHITE BEAN AND GARLIC MASH
CRANBERRY OAT COOKIES
Ingredients (6 servings, 4 oz each)
Place garlic, beans, salt, pepper, and tarragon in mixer bowl. Mix on medium speed for 4 minutes or until consistency of mashed potatoes.
May be served cold or warm.
Ingredients (6 servings, 2 each)
In a large bowl, mash bananas and add all remaining ingredients.
Portion out 1.5 oz cookies onto a greased cookie sheet and bake at 350 F for minutes or until lightly brown around the edges.
½ oz 3 cups ¼ tsp 2 ¼ tsp
Oil roasted garlic Cannelli beans (canned & drained) Salt Black pepper Fresh tarragon
2 ¼ cup 1 cup 2 oz ¼ tsp 1/3 cup 3 ½ tsp
Fresh, medium bananas Canned applesauce Oats Dried, sweetened cranberries Ground cinnamon Sliced almonds Almond milk
167 calories, 10gm protein, 26gm carbohydrates, 3gm fat, 7gm fiber
205 calories, 7gm protein, 33gm carbohydrates, 6gm fat, 10gm sugar, 5gm fiber