Foods for Digestion

The foods you eat has a direct affect on your digestion and health.  When your digestive system is having issues, it can lead to some serious health issues.  Nutritional Wellness Expert, Chef Marshall O’Brien has three recipes that will help improve digestion.


Lentil Stew – An Instant Pot Recipe
Serves 6


2 tablespoons olive oil
1½ cups yellow onion, finely diced
3 cups (4 medium) carrots, diced
2½ cups (2 medium) zucchini, diced
1 teaspoon thyme, dried
1 teaspoon ground cumin
½ teaspoon kosher salt
½ teaspoon ground black pepper
1½ cups green lentils, rinsed
2 tablespoons garlic, minced
1 14.5-ounce can fire-roasted diced tomatoes, with juice
1 quart (4 cups) low-sodium vegetable broth


Drizzle the oil into the Instant Pot and set to SAUTE. Once hot, add the onions. Cook, stirring often, until the onions are very soft and beginning to brown, about 8 minutes.

Add the carrots, zucchini, salt, cumin, thyme, garlic and pepper.  Sauté until the vegetables are barely soft, about 2 minutes.

Add the lentils, diced tomatoes and broth to the pot and stir.

Cover and seal the cooker. Set to HIGH pressure for 15 minutes. Make sure the steam release valve is in the closed position. After 15 minutes, allow the pressure to release naturally, about 10 to 15 additional minutes. Adjust to desired thickness with additional broth or water.

*This can be easily prepared in a soup pot. Cook vegetables as directed above, adding the spices as directed above.  Once lentils, tomatoes, and broth are added, cover, and simmer until lentils are tender, about 35-45 minutes.


Maple Wild Rice with Apples
Serves 4


1 cup dry wild rice, about 3 cups cooked
2 tablespoons butter
1/4 cup walnuts, chopped
1 cup apples, diced
1/4 cup real maple syrup
1/8 teaspoon kosher or sea salt
1 1/2 cups milk


Cook wild rice according to package directions. This can be done in advance.

Heat butter, apples and walnuts in a medium saucepan on medium heat.  Simmer until apples are tender, 3-4 minutes.

Add syrup and salt and cook for 1 minute.

Add cooked wild rice and milk.

Bring to a boil, reduce heat to medium-low heat, and cook, uncovered, until volume of milk is reduced slightly, about 2-4 minutes.

Garnish with additional raw apple chunks, as desired.


Zesty Shrimp with Broccoli
Serves 4


1 1/2 pounds shrimp, 16-20 count, peeled, tail on, uncooked, frozen/thawed
3 tablespoons olive oil
1 pound (about 6 cups) broccoli, florets and stems chopped
3 tablespoons garlic, minced
2 tablespoons fresh ginger, peeled and minced
1 1/2 cups tomatoes, chopped
1/2 cup green onion, minced (include green and white parts)
1/2 cup fresh cilantro, minced
2 tablespoons lime juice
1/4 teaspoon kosher salt


Heat oil in a large skillet on medium-high heat.

Add broccoli, garlic and ginger; cook 3-5 minutes.

Add shrimp and tomatoes; cook until shrimp turns pink, about 2-3 minutes, stirring periodically.

Stir in green onions, cilantro, lime juice and salt; remove from heat.

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