Last updated October 10, 2023 by Lisa Richards, CNC

Happy Gut Bowl

Happy gut bowl with zucchini and quinoa

For good digestion and immunity, it’s so important to eat foods that support balanced gut flora. Foods like these will help to promote regular digestion and also suppress the pathogenic bacteria and yeast that can cause imbalances like Candida.

Eating probiotic foods regularly will keep your digestive system healthy, happy, and balanced. One way to do this is by adding naturally fermented foods, such as yogurt, kefir, olives, and sauerkraut to your diet. Sauerkraut in particular is an excellent source of gut-friendly probiotic bacteria.

This Happy Gut Bowl can help to restore that important digestive balance. It’s a healthy, well balanced meal full of color and texture. A flavorful bowl of goodness that includes both sauerkraut and a delicious sauerkraut vinaigrette, to help restore digestive balance and build a healthy, happy gut.

If you’re interested in learning more about sauerkraut, check out my post on the health benefits of sauerkraut and how to make it at home. You can also use store-bought sauerkraut, but please make sure that you buy a high-quality brand. It should be naturally fermented, contain no added vinegar, and will be found in the refrigerated section of your grocery store.

For breakfast, lunch or dinner, the Happy Gut Bowl is a great way to feed your gut good bacteria in your fight against Candida. Enjoy!

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4.31 from 97 votes
Happy gut bowl with zucchini and quinoa
Happy Gut Bowl
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 1 serving
Author: Lisa Richards
Happy Gut Bowl
  • 2 Tbsp. oil, such as olive or coconut, divided
  • 1/2 cup broccoli florets
  • 1/2 cup sliced zucchini
  • Salt and pepper to taste
  • 1 egg
  • 1/2 cup cooked quinoa
  • 1 cup mixed greens
  • 1/2 avocado, thinly sliced
  • 2-3 Tbsp. sauerkraut
  • 1 radish, grated
  • 1 green onion, thinly sliced
Sauerkraut Vinaigrette
  • 1/4 cup olive oil
  • 2 Tbsp. sauerkraut juice
  • 1/4 tsp. onion powder
  • A pinch of dried herbs
  • Salt and pepper to taste
  • A pinch of powdered stevia
Directions for Happy Gut Bowl
  1. Heat a tablespoon of oil in a skillet over medium heat. Add the broccoli florets and the sliced zucchini and season with salt and pepper to taste. Sauté, stirring once or twice, until the vegetables are tender, about 5 to 6 minutes. Transfer the vegetables to a warm plate.
  2. Add the remaining tablespoon of oil to the skillet. Crack in the egg, cover the skillet and cook until the egg white is lightly browned underneath, about 2 to 3 minutes. Transfer the fried egg to the plate with the vegetables.
  3. Add the cooked quinoa to the skillet for a quick warm up, about 1 to 2 minutes, then remove skillet from the heat.
  4. To make the bowl, layer in the mixed greens, cooked quinoa and sautéed broccoli and zucchini. Garnish the bowl with the sliced avocado, sauerkraut, grated radish and sliced green onion. Drizzle 1 to 2 tablespoons of the Sauerkraut Vinaigrette over everything. Enjoy!
Directions for Sauerkraut Vinaigrette
  1. To make the vinaigrette, put the olive oil, sauerkraut juice, onion powder, dried herbs, salt, pepper and powdered stevia into a container with a lid. Put the lid on the container and shake well. Refrigerate remaining vinaigrette.

Looking after your gut has countless benefits for your digestion and overall health. Look for recipes that are gluten-free, anti-inflammatory, and low in simple carbohydrates. You can find more than 100 low-carb, gluten-free recipes just like this in our Ultimate Candida Diet program, which I wrote with Dr Eric Wood.

Filed under: Breakfast, Lunch & Dinner
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  1. Barbara Karalus says:

    5 stars
    Your receipts that I sampled was wonderful.
    I wish I had some way to get your book. If by some chance there might be another way for me to purchase it, please let me know?
    Thank you,
    B. Karalus

  2. Risa says:

    5 stars
    Excellent dish! This is really yummy.

  3. Claire says:

    5 stars
    Healthy and delicious recipe! I added a teaspoon of Italian seasoning, and only used 2 tablespoons of olive oil. Never imagined a bowl of vegetables could be such a treat. Using sauerkraut juice as a dressing is a great idea, since I’m avoiding vinegar. I also felt better afterwards. I made this several times and look forward to making this salad regularly.

  4. Carly says:

    5 stars
    This was excellent!! Sauerkraut vinegaret was a pleasant surprise.

  5. Kay Vee says:

    5 stars
    Amazing! Taste delicious and I could eat everyday. So glad I found this, feel light a great after eating it. Very easy and quick to make. 5 stars!!

  6. Yulia says:

    5 stars
    Excellent! Thank you very much, it’s delicious! I’ve never got such a tasty diet dish ❤️

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