The barbecue is calling – Labor Day is right around the corner! For those of us whose guts don’t exactly get along with traditional Labor Day meals, we put together some gut-safe recipes tasty enough to make Monday night feel like a celebration! Let’s jump in. 

Salmon Burgers with Avocado Salsa

Salmon, the star of this dish, is a fantastic source of Omega-3 fatty acids, which are known to reduce gut inflammation. Pairing it with the creamy texture of avocado makes for a burger that’s both scrumptious and gut-soothing.

Ingredients:

  • Salmon Patties:
    • Canned salmon (drained and deboned)
    • 1 egg
    • Fresh dill
    • Lemon juice
    • Salt & pepper
    • Buns of choice (for serving)
  • Avocado Salsa:
    • Ripe avocados
    • Cherry tomatoes
    • Red onion
    • Cilantro
    • Lime juice
    • Sour cream for topping (optional)

Instructions: 

  • Salmon Patties: Blend canned salmon (drained and deboned) with an egg, a handful of chopped fresh dill, a squeeze of lemon juice, salt, and pepper. Mix until combined and form into patties. Grill until cooked through.
  • Avocado Salsa: Dice ripe avocados, cherry tomatoes, red onion, and cilantro. Mix with lime juice, salt, and pepper.
  • Serve the salmon patties on gluten-free buns, topped with the avocado salsa and sour cream (optional).

Bison Meatballs with Tangy BBQ Glaze

Bison, a leaner alternative to beef, offers a protein punch without overwhelming the gut. Moreover, it’s high in glutamine—an amino acid essential for repairing the intestinal lining.

Ingredients

  • Meatballs:
    • Ground bison
    • Onion
    • Garlic
    • Salt & pepper
    • Gluten-free breadcrumb alternative (e.g., almond flour)
  • Glaze:
    • Gluten-free BBQ sauce
    • Honey
    • Apple cider vinegar

Instructions:

  • Mix ground bison with finely chopped onions, minced garlic, salt, pepper, and a gluten-free breadcrumb alternative (like almond flour). Form into meatballs and bake in the oven.
  • For the glaze, combine gluten-free BBQ sauce with a touch of honey and apple cider vinegar. Simmer until thickened.
  • Coat the meatballs in the glaze before serving.

 

Beef Skewers with Bell Peppers and Onions

Beef, especially grass-fed varieties, is rich in zinc. This essential mineral plays a pivotal role in gut health, aiding digestion and promoting the healing of the intestinal lining. Coupled with fresh veggies, these skewers are both nutritious and delectable.

Ingredients

  • Beef steaks (cubed)
  • Olive oil
  • Garlic
  • Salt & pepper
  • Gluten-free soy sauce or tamari
  • Bell peppers (any color)
  • Onions

Instructions

  • Cube beef steaks and marinate in a mixture of olive oil, minced garlic, salt, pepper, and a splash of gluten-free soy sauce or tamari.
  • Skewer the marinated beef cubes alternating with chunks of bell peppers and onions. Grill until the beef is cooked to your desired level.

Deviled Eggs with a Twist

Eggs, the foundation of this classic, are a great source of various vitamins and minerals beneficial to the gut, like vitamin D. The twist of avocado not only adds a rich, creamy texture but also introduces additional gut-friendly benefits.

Ingredients:

  • Eggs
  • Ripe avocado
  • Dijon mustard
  • Lime juice
  • Salt & pepper
  • Optional: Cilantro or chives
  • Optional for garnish: Smoked paprika or jalapeño slice

Instructions: 

  • Hard-boil eggs, peel them, and cut them in half. Remove the yolks.
  • Mash the yolks with ripe avocado, a touch of dijon mustard, lime juice, salt, and pepper. Optionally, add finely chopped cilantro or chives.
  • Pipe the mixture back into the egg whites. Garnish with a sprinkle of smoked paprika or a slice of jalapeño.

BLT Salad with Avocado

This twist on a classic sandwich turns the beloved BLT into a fresh, crisp salad. Avocado, again, makes a star appearance, with its healthy fats supporting the gut. Lettuce and tomatoes, meanwhile, bring in fiber and antioxidants to further promote digestive health.

Ingredients:

  • Antibiotic-free Bacon
  • Cherry tomatoes
  • Lettuce (Romaine or Iceberg)
  • Avocado
  • Olive oil
  • Apple cider vinegar
  • Honey
  • Salt & pepper

Instructions:

  • Cube and render some bacon until crispy. Remove and set aside.
  • In the same pan, quickly sauté cherry tomatoes until they’re blistered.
  • In a large bowl, toss chopped lettuce, the crispy bacon, blistered tomatoes, and diced avocado.
  • Dress with a mixture of olive oil, apple cider vinegar, a touch of honey, salt, and pepper. Toss to combine.

Tag us in photos of your gut-friendly Labor Day snacks on Instagram at @igynutrition! Happy (almost) Labor Day!