Grandma Peggy's Gut-Friendly Kitchen — Free Recipe Book
Free Recipe Book

Grandma Peggy's Gut-Friendly Kitchen

11 real-food recipes for a calmer, happier belly

Simple treats and drinks I make at home every week. No fancy ingredients, no complicated steps. Just good food your belly will thank you for.

Hello, sweetheart.

Thank you for asking for my little recipe book. For years my belly was a mess. I felt bloated after almost every meal, and some weeks things just would not move the way they should.

I started cooking differently: more fiber, more fermented foods, warm drinks in the morning and treats made from real fruit instead of boxes. These are the recipes I kept coming back to.

Make one this week. Then come back and try another.

With love, Peggy

RECIPE 01

Soft Blender Rice Bread (Gluten-Free)

Soak overnight + 2 hoursMakes 1 loafNo wheat flour
Why your belly likes it: no wheat and no flour from a bag, just rice you soak and blend yourself. A soft homemade bread that's gentle on a sensitive stomach.

You'll need

  • 2 cups white rice, soaked in water overnight (6 to 8 hours) and drained
  • 3/4 to 1 cup warm water
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 2 teaspoons instant yeast
  • 1 teaspoon salt (a good pinch)
  • 1 teaspoon baking powder
  • Sesame seeds and nigella seeds for the top

How to make it

  1. Put the soaked rice, warm water, olive oil, honey, yeast and salt into the blender.
  2. Blend until completely smooth, like a thick pancake batter. Stir in the baking powder.
  3. Pour into a loaf tin lined with parchment paper. Cover with a towel and let it rise in a warm spot for about 1 hour.
  4. Sprinkle the top with sesame and nigella seeds.
  5. Bake at 350°F (175°C) for about 45 minutes, until golden and a toothpick comes out clean.
  6. Let it cool completely before slicing.

Be patient and let it cool all the way. Cut it warm and the middle will feel gummy.

Before you keep going…

The one thing these recipes couldn't fix on their own

I'll be honest with you. These recipes made my belly feel so much better. But some mornings I was still bloated, still stuck, still uncomfortable.

Then a friend sent me a short video that explained why the gut can stay "stuck" even when you eat well, and the simple morning routine that finally made the difference for me.

I watched it twice. If your belly still isn't where you want it, please watch it too.

Watch the free video now →It's short. Grab a cup of tea.
and now, more from my kitchen

Recipes 2 to 11

RECIPE 02

Creamy Banana "Nice Cream"

5 min + freezingServes 2No added sugar
Why your belly likes it: live cultures from the yogurt, gentle fiber from the bananas, and cinnamon to help keep blood sugar steady.

You'll need

  • 2 ripe bananas, sliced and frozen overnight
  • 1 scoop (about 1/3 cup) plain Greek yogurt
  • 1 teaspoon cinnamon
  • 1 teaspoon honey (optional)

How to make it

  1. Put the frozen banana slices into the blender.
  2. Add the yogurt, cinnamon and honey.
  3. Blend, stopping to scrape down the sides, until thick and creamy like soft-serve.
  4. Eat right away, or freeze for 1 hour for a scoopable ice cream.

The riper the banana, the sweeter the ice cream. Brown spots are your friend!

RECIPE 03

Kiwi Chia Morning Pudding

5 min + overnightServes 1High fiber
Why your belly likes it: chia seeds soak up liquid and turn into a soft gel full of fiber, and kiwi is one of the best-studied fruits for keeping things regular.

You'll need

  • 2 tablespoons chia seeds
  • 1/2 cup milk of your choice
  • 1/4 cup plain yogurt
  • 1/2 teaspoon vanilla
  • 2 ripe kiwis, peeled and chopped

How to make it

  1. Stir the chia seeds, milk, yogurt and vanilla together in a jar.
  2. Wait 5 minutes, then stir again so the seeds don't clump.
  3. Cover and leave in the fridge overnight.
  4. In the morning, top with the chopped kiwi.

Drink a full glass of water with it. Fiber works best when it has water to work with.

RECIPE 04

Golden Turmeric Milk

10 minServes 1Warm & soothing
Why your belly likes it: a warm drink after dinner relaxes the whole body, and turmeric and ginger have been used for digestion for centuries.

You'll need

  • 1 cup milk of your choice
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon cinnamon
  • A small slice of fresh ginger (or a pinch of ground ginger)
  • A pinch of black pepper
  • 1 teaspoon honey

How to make it

  1. Pour the milk into a small pot over low heat.
  2. Whisk in the turmeric, cinnamon, ginger and pepper.
  3. Let it warm gently for a few minutes. Don't let it boil.
  4. Pour into your favorite mug and stir in the honey.

Don't skip the black pepper. It helps your body use the turmeric.

RECIPE 05

Prune & Oat Breakfast Bowl

10 minServes 1Keeps you full
Why your belly likes it: prunes are the old-fashioned favorite for regularity, and oats bring soft, soluble fiber.

You'll need

  • 1/2 cup rolled oats
  • 1 cup water or milk
  • 4 to 5 prunes, chopped
  • 1 tablespoon ground flaxseed
  • A pinch of cinnamon and a few walnuts

How to make it

  1. Bring the oats and liquid to a simmer in a small pot.
  2. Add the chopped prunes and cook 4 to 5 minutes, stirring.
  3. Take off the heat and stir in the flaxseed.
  4. Top with cinnamon and walnuts.

Cooking the prunes with the oats makes them soft and jammy. Even my grandkids eat it.

RECIPE 06

Warm Ginger-Lemon Wake-Up Tonic

5 minServes 1Morning ritual
Why your belly likes it: warm water first thing in the morning helps wake up your digestion, and ginger is a classic for an unsettled stomach.

You'll need

  • 1 cup warm (not boiling) water
  • Juice of 1/2 lemon
  • 3 to 4 thin slices of fresh ginger
  • 1 teaspoon honey (optional)

How to make it

  1. Put the ginger slices in a mug and pour the warm water over them.
  2. Let them steep for 3 to 5 minutes.
  3. Squeeze in the lemon and stir in the honey.
  4. Sip slowly before breakfast.

I drink this before I even put the coffee on.

RECIPE 07

Kefir Berry Smoothie

5 minServes 1Probiotic
Why your belly likes it: kefir is a fermented milk full of live cultures, and berries add fiber and natural sweetness.

You'll need

  • 1 cup plain kefir
  • 3/4 cup frozen mixed berries
  • 1/2 banana
  • 1 tablespoon chia seeds or ground flaxseed
  • A small handful of spinach (you won't taste it)

How to make it

  1. Add everything to the blender.
  2. Blend until smooth. Add a splash of water if it's too thick.
  3. Pour and drink right away.

New to kefir? Start with half a cup and work your way up.

RECIPE 08

Apple Cinnamon Baked Oats

35 minServes 4Make ahead
Why your belly likes it: apples (with the skin on) and oats are both rich in soluble fiber. One pan gives you breakfast for days.

You'll need

  • 2 cups rolled oats
  • 2 apples, chopped with the skin on
  • 1 3/4 cups milk of your choice
  • 1 egg
  • 2 tablespoons maple syrup or honey
  • 1 teaspoon cinnamon, 1 teaspoon baking powder, a pinch of salt

How to make it

  1. Heat the oven to 375°F (190°C) and grease a baking dish.
  2. Mix the oats, cinnamon, baking powder and salt in a bowl.
  3. Whisk the milk, egg and syrup, then pour over the oats. Fold in the apples.
  4. Spread in the dish and bake 30 to 35 minutes, until golden and set.

Cut it into squares and keep it in the fridge. Warm one up with a spoon of yogurt.

RECIPE 09

Gentle Ginger Carrot Soup

30 minServes 4Easy on the stomach
Why your belly likes it: soft cooked vegetables are easy to digest, and a warm, simple soup is kind to a sensitive stomach.

You'll need

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 lb (450 g) carrots, sliced
  • 1 tablespoon fresh ginger, grated
  • 4 cups vegetable or chicken broth
  • Salt, pepper and a squeeze of lemon

How to make it

  1. Warm the oil in a pot and cook the onion until soft, about 5 minutes.
  2. Add the carrots and ginger and stir for 2 minutes.
  3. Pour in the broth and simmer 20 minutes, until the carrots are tender.
  4. Blend until smooth, then season with salt, pepper and lemon.

It freezes beautifully. I always make a double batch.

RECIPE 10

Flaxseed Banana Muffins

30 minMakes 12Snack
Why your belly likes it: ground flaxseed adds fiber to every bite, and ripe bananas sweeten them with very little added sugar.

You'll need

  • 3 ripe bananas, mashed
  • 2 eggs
  • 1/4 cup olive oil or melted butter
  • 1/4 cup honey
  • 1 1/2 cups whole wheat flour
  • 1/2 cup ground flaxseed
  • 1 teaspoon baking soda, 1 teaspoon cinnamon, a pinch of salt

How to make it

  1. Heat the oven to 350°F (175°C) and line a muffin tin.
  2. Mix the bananas, eggs, oil and honey in a large bowl.
  3. Stir in the flour, flaxseed, baking soda, cinnamon and salt until just combined.
  4. Fill the cups and bake 18 to 22 minutes, until a toothpick comes out clean.

Always use ground flaxseed. Whole seeds pass right through you.

RECIPE 11

Frozen Yogurt Berry Bark

10 min + freezingServes 4Sweet treat
Why your belly likes it: a sweet treat with live cultures instead of a candy bar. The berries bring fiber, too.

You'll need

  • 2 cups plain Greek yogurt
  • 2 tablespoons honey
  • 1 cup mixed berries
  • 2 tablespoons chopped pistachios or almonds

How to make it

  1. Line a baking sheet with parchment paper.
  2. Stir the honey into the yogurt and spread it about 1/2 inch thick.
  3. Scatter the berries and nuts on top and press them in gently.
  4. Freeze for 3 hours, then break into pieces. Keep in the freezer.

Let a piece sit out for a minute or two before you bite in.

One last thing, sweetheart

Good food is the start. This is what finished the job for me.

If you've tried eating better and your belly still feels heavy, bloated or stuck, it's not your fault. There's something these recipes alone can't reach.

The short video I told you about explains it better than I ever could.

Show me the video →Free to watch

These recipes are for general wellness and enjoyment. They are not medical advice and are not intended to diagnose, treat, cure or prevent any disease. If you have a medical condition, food allergy or ongoing digestive symptoms, please talk to your doctor before changing your diet.

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