Soothing Gut-Friendly Turkey & Rice Bowl

Ingredients

• 1 tbsp Olive Oil
• 150 g Cooked white rice
• 0.5 Medium zucchini
• 1 handful Baby spinach
• 1 Small carrot
• 150 g Ground turkey (or chicken)
• 60 ml Low-sodium chicken or vegetable broth
• 1 cup Chamomile tea (brewed, optional to sip with meal)
• 1 tsp Fresh ginger, finely, grated
• 2 tbsp Plain yogurt or kefir (optional, if tolerated)
• 1 To taste sea salt
• 0.5 tsp Dried oregano

Method

1. 0

   Cook the rice if you haven’t already, then set aside. White rice is usually gentler on the gut than brown for sensitive digestion.

2. 1

   Finely dice the carrot and zucchini so they cook quickly and are easy to digest.

3. 2

   Heat the olive oil in a pan over medium heat. Add the grated ginger and cook for 30–60 seconds until fragrant, stirring so it doesn’t burn.

4. 3

   Add the ground turkey to the pan, breaking it up with a spoon. Sprinkle with dried oregano and a small pinch of salt. Cook until no longer pink.

5. 4

   Add the diced carrot and zucchini to the pan. Pour in the broth, stir, and let everything simmer for 5–7 minutes until the veggies are soft.

6. 5

   Stir in the handful of spinach and cook for 1–2 minutes until just wilted. Taste and adjust salt if needed.

7. 6

   Add the warm rice to a bowl, top with the turkey–veg mixture, and spoon any extra broth over the top so it’s moist and soothing.

8. 7

   If you tolerate dairy, add a spoon or two of plain yogurt or kefir on the side or on top for creaminess and gentle probiotics.

9. 8

   Serve warm, ideally a few hours before bed, and sip chamomile tea alongside to support relaxation and sleep.

Nutrition Facts