6 satisfying & anti-bloating dinner recipes

Before we get into the recipes…

Let’s have a brief introduction about the ingredients!

The ingredients we’ve incorporated into the recipes today helps keep bloating down to a minimum, so you can enjoy your dinner without the fear of feeling like a balloon afterwards:

Cilantro — cilantro has a peculiar mix of linalool and geranyl acetate oils that actually have a relaxing effect on the muscles in your digestive system.

Ginger — serves as a muscle relaxant in the digestive system and as a result, helps relieve gas trapped in the gut. 

Miso — loaded with a diversity of beneficial live organisms and helps restore and maintain good bowel health.

Garlic — helps ward off bad bacteria, and produces an enzyme that helps stimulate digestion. 

Pistachios — are loaded in potassium, which help regulate your body's sodium levels and as you know, too much sodium can cause fluid retention.

Basil — not only adds a distinctive minty flare to just about any dish, it also helps soothe the digestive tract and prevents bloating.

#1 Grilled Cilantro Lime Chicken

Ingredients:

• 3 pounds skinless chicken thighs
• 4 limes , zested and juiced
• 1 cup roughly chopped cilantro leaves and stems
• ½  cup extra virgin olive oil
• 2 tablespoons honey
• 1 tablespoon cumin
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground black pepper
• extra cilantro (for garnish)

Serving per Recipe: 2

Per Serving (1 thigh): 281 calories

Instructions:

1. Trim any fat from the chicken thighs and place in a large freezer bag. 
2. To the bowl of a food processor, add the lime juice, lime zest, cilantro, olive oil, honey, cumin, salt and pepper and whiz to combine, about 30 seconds. Reserve 1/3 cup of the marinade and pour the rest into the bag with the chicken. Refrigerate for 30 minutes up to overnight.
3. Prepare a grill on medium high at 450°F, leaving one side of the grill on low or off. Grill the chicken for 5-6 minutes per side, basting each side the last time it's turned. Once each side has seared, if the chicken pieces seem to be getting too charred, move the chicken pieces to the cooler side of the grill to cook.
4. To redistribute the juices, let the chicken sit for 5 minutes before serving. Serve with lime wedges and additional cilantro and drizzle the rest of the reserved marinade before serving. Enjoy!

#2 Blood Orange Asparagus Salad with Ginger Miso Dressing

Ingredients:

For Salad:

• 1 lb. fresh asparagus
• 2 cups cooked quinoa
• 2 medium blood oranges
• 1 large ripe, but firm avocado, thinly sliced
• 1 teaspoon freshly grated blood orange zest
• ½ cup raw almonds, roughly chopped

For Ginger Miso Dressing:

• 2 tablespoons lime juice
• 2 tablespoons avocado or another flavorless oil
• 1 tablespoon Fresh ginger, grated
• 1 tablespoon light miso
• 1 tablespoon pure maple syrup
• A pinch garlic powder or minced garlic

Servings per Recipe: 4
Per Serving: 646 calories

Instructions:

1. For Ginger Miso Dressing - place all of the ingredients into a blender or small food processor. Puree until smooth and creamy. Set aside.
2. For salad - snap the tough ends from the asparagus spears. Line the spears up lengthwise and slice into very thin rounds, about 1/16-inch. Place in a serving bowl along with cooked quinoa. Add half of the Ginger Miso Dressing and stir well. Let stand so quinoa can absorb some of the dressing.
3. Meanwhile, trim the ends of each orange so it will sit flat. Use a sharp knife to cut away the peel and pith as close to the flesh as possible. Over a bowl to catch the juice, carefully use a paring knife to separate the orange segments from the membranes. Place the segments in the bowl with the quinoa and asparagus. 
4. Gently toss again. Arrange the avocado slices over the top, sprinkle with chopped almonds and orange zest. Drizzle the remaining dressing over the top of the salad. Serve immediately. Enjoy!

#3 Honey-roasted Carrot Soup with Crunchy Chickpea Croutons

Ingredients:

For the soup:

• 6 large carrots, washed and roughly chopped
• 1 Tbsp coconut oil
• 1 Tbsp raw honey
• 1 cup vegetable stock
• 1 2/3 cups water
• 1 Tbsp freshly grated ginger
• 2 tsp ground coriander
• 1/2 cup coconut milk
• Chopped fresh coriander and extra coconut milk, to serve

For the roasted chickpea croutons:

• 1 can chickpeas, drained and rubbed
• 1 tsp olive oil
• 2 pinches of Salt
• 1 pinch of Paprika

Serving per Recipe:4

Per Serving: 382 calories

Instructions:

1. Preheat oven to 205 degree Celsius / 400 Fahrenheit
2. Combine coconut oil and honey in a small bowl until combined (you may need to place the bowl over another bowl filled with hot water, depending on how cool it is inside your kitchen). 
3. Place the carrots in a roasting pan and pour the mixture over, using a spoon to coat the carrots. Place in the oven and bake for 40 – 50 minutes turning every 15 or so minutes. The baking time will depend on how big you cut the carrots – you want them to start turning a nice golden brown, but not burning.
4. In the meantime, drain the chickpeas and then place in a dry tea towel and rub to remove the excess moisture. This should also peel off some of the chickpea skins – discard any that come loose. 
5. Spray the chickpeas lightly with olive oil and a sprinkle of salt and paprika. Bake around 45 minutes, turning every 15 minutes. You want the chickpeas to be dried through and crunchy. They should also start to brown, but keep a close eye on them toward the end to ensure they don’t burn.
6. Add cooked carrots to a large pot over medium heat with the spices and liquids. Simmer for 5 minutes, then remove from heat and stir through the coconut milk. 
7. Allow to cool a little then purée either using a stick blender or stand blender. You may like to add up to 1/2 cup extra water at this stage depending on how thick/thin you want the consistency of the soup.
8. Serve topped with the chickpea croutons and freshly chopped coriander. Enjoy!

#4 Garlicky Butternut Squash Noodles

Ingredients:

• 1 medium butternut squash
• 2 tablespoons pine nuts
• 1 tablespoon extra virgin olive oil
• ½  tablespoon minced garlic
• ¼  teaspoon red pepper flakes
• ¼  cup thinly sliced sun-dried tomatoes
• ½  lemon, zested
• ½  lemon, juiced
• 2 cups baby spinach
• ½  cup ricotta
• ¼  cup grated parmesan cheese
• salt and pepper to taste

Serving per Recipe: 2

Per Serving: 416 calories

Instructions:

1. Slice off the bulbous end of the butternut squash to remove the seeds and set aside for another use. Peel the remaining portion and slice off the top so you have two flat ends. Spiralize into noodles (use a vegetable peeler to create "ribbons" as an alternative).
2. Heat a large skillet over medium heat. Add pine nuts and toast for 2-3 minutes until lightly browned. Set nuts aside.
3. In the same skillet, add the olive oil, garlic and red pepper flakes. Sauté for about 30 seconds until fragrant. 
4. Add the butternut squash and gently toss to coat in the garlic and olive oil. Add a splash of water to the skillet and cover with a lid. Cook for 3-5 minutes until noodles are softened a bit.
5. Remove the lid, add the sun-dried tomatoes, lemon zest, lemon juice and baby spinach to the skillet. Toss to combine and cook until spinach is wilted, about 2 minutes. Season to taste with salt and pepper.
6. Transfer noodles to a serving bowl. Dollop the ricotta on top. Garnish with the toasted pine nuts and grated parmesan cheese. Enjoy!

#5 Grilled Cilantro Lime Chicken

Ingredients:

For the wheat berries:

•  1 cup hard red wheat berries, rinsed (*see notes for alternatives)
•  3 ½  cups cold water
•  ½  teaspoon kosher salt
•  extra virgin olive oil

For the roasted asparagus:

•  1 bunch of fresh (thick) asparagus, tough ends trimmed
•  extra virgin olive oil
•  kosher salt
•  freshly ground black pepper

For the arugula pistachio pesto:

•  2 medium garlic cloves, peeled
•  2 ounces baby arugula
•  1 ½  ounces fresh basil (set aside 1-2 leaves for garnishing)
•  ¼  cup raw or toasted shelled pistachios, plus more for garnishing
•  ⅓  cup extra virgin olive oil
•  1 tablespoon freshly squeezed lemon juice
•  Salt and pepper to taste

For garnishing:

•  fresh basil leaves, cut into ribbons
•  roughly chopped raw or toasted shelled pistachios
•  freshly grated lemon zest
•  shaved aged Manchego or Parmigiano-Reggiano cheese

*This salad would also work perfectly with farro, an Italian grain similar in appearance to wheat berries. Use the same method above, but reduce the cook time to 25 to 35 minutes total.

Serving per Recipe: 2

Per Serving: 281 calories

Instructions:

1. Preheat the oven to 450 degrees Fahrenheit (230 degrees Celsius) with a rack in the center position.
2. In a saucepan, combine the rinsed wheat berries, cold water, and kosher salt. Bring to a boil, reduce to a simmer, cover, and cook for 50 minutes to 60 minutes, or until the wheat berries are tender and cooked through – the exact cooking time will vary by brand and age, similar to dried lentils. 
3. Drain the wheat berries in a fine-meshed sieve and spread into a thin layer onto a clean sheet pan (alternatively, you can place them in a large mixing bowl – the goal is to cool them down quickly). Drizzle and toss with a small amount of olive oil. Cool completely at room temperature, or place them in the refrigerator for 10 to 15 minutes to speed this process up.
4. As the wheat berries are cooking, place the trimmed asparagus spears on a second sheet pan. Drizzle with olive oil, sprinkle with kosher salt, and freshly ground black pepper, toss, and distribute into an even layer on the sheet pan, setting them apart slightly. Roast at 450 degrees F (230 degrees C) for 12 to 16 minutes, or until lightly caramelized and tender. Remove and allow to cool on a rack while you prepare the rest of the salad.
5. Prepare the arugula pistachio pesto. In a large processor, pulse the garlic cloves until finely minced. Add the arugula and basil leaves and pulse until coarsely chopped, scraping down the sides of the bowl as necessary. Add the raw pistachios and slowly pour in the olive oil, processing until mostly smooth. Transfer to a container, stir in the lemon juice, and season to taste with salt and pepper.
6. Once the wheat berries have cooled, place in a large mixing or serving bowl and generously toss with the arugula pistachio pesto (*you will most likely have some leftover pesto). Season the salad to taste with salt and pepper. Cut the asparagus spears on a bias into 1-inch pieces, add to the wheat berries, and toss gently.
7. Serve at room temperature or cold. Garnish the salad with basil, coarsely chopped pistachios, freshly grated lemon zest, and shaved Manchego cheese (or Parmigiano-Reggiano, if using) as desired. Enjoy!

#6 Tomato, Basil and Balsamic Zucchini Noodles

Ingredients:

• 1/2 cup balsamic vinegar *
• 1 large zucchini
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 clove garlic, finely minced
• 1/4 teaspoon fine grain sea salt, plus more for seasoning
• Freshly ground black pepper, to taste
• 2 small heirloom tomatoes, diced (about 1 cup)
• 2 tablespoons chopped fresh basil

*To keep this dish raw, simply omit the balsamic reduction.

Serving per Recipe:4

Per Serving: 362 calories

Instructions:

1. Reduce the balsamic vinegar by adding it to a small saucepan over medium-high heat. Bring to a boil while stirring constantly. Reduce heat and simmer for 15 minutes or until reduced by half. You'll know it's ready when it coats the back of a spoon.
2. Spiralize your zucchini to make noodles or use a vegetable peeler to create "ribbons" of zucchini. Add the zucchini noodles to a large bowl.
3. Whisk together the olive oil, lemon juice, garlic, sea salt, and black pepper in a small bowl. Pour the dressing over the zucchini and massage it into the noodles for 1 minute. Transfer the noodles to a serving bowl.
4. Top the noodles with the diced heirloom tomatoes and basil. Drizzle with the balsamic reduction and sprinkle with more sea salt, if desired.
5. Serve immediately. Enjoy!

PS. These recipes are designed to help lessen your bloating after dinner.

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