Healthy Gut Microbiome 101 + A Recipe for Baklava Butter (2024)

You may have heard that a healthy gut microbiome is important for digestive health and overall physical and mental health. In this post, I’ll show you how to cultivate a healthy gut microbiome with delicious foods from the book Wild Mediterranean, plus, I’ll share one of my favorite belly-friendly recipes for Baklava Butter!

Photo Credit: Brooke Lark of Cheeky Kitchen

Disclosure: I received a free copy of Wild Mediterranean by Stella Metsovas, which I am sharing with you. I was not compensated to write this post. The post has affiliate links for products I use and recommend. If you purchase any of these products, I may receive a small commission at no additional cost to you, which helps support the cost of running this blog. Thank you so much for your support!

Your gut microbiome in health and disease…

Although there is still SO much to be learned about the role a healthy gut microbiome plays in health and disease, there is emerging evidence linking the gut microbiome to:

• Obesity and related diseases, such as insulin resistance & heart disease (1)
• Digestive health, including Irritable Bowel Syndrome & Inflammatory Bowel Disease (2)
• Autoimmune diseases, like Sjogren’s, Rheumatoid Arthritis, and Type 1 Diabetes}
• Mood disorders(Read: )

Indeed, we are really just at the tip of the iceberg when it comes to exploring all the potential health benefits of having a healthy gut microbiome, so stay tuned for more research. In the meantime, it’s a great idea to feed our guts good food that THEY love and that WE love too!

How to Cultivate a Healthy Gut Microbiome

As many of you may know, I’m a huge fan of the Mediterranean diet and lifestyle for my health and as a general starting point for my nutrition coaching clients.

Although, as with diet, there is no “one size fits all” approach when it comes to cultivating a healthy gut microbiome, Stella Metsovasdetails “how a simpler approach to diet and living will nourish your body and feed your soul” in her gorgeous book, Wild Mediterranean: The Age-Old, Science-New Plan For A Healthy Gut, With Food You Can Trust.

Photo Credit: Hugh Forte

Not only does the book provide you with over 40 delicious wild Mediterranean diet-inspired recipes to help you cultivate a healthy gut microbiome {like the amazing Baklava Butter recipe I’m sharing with you today}, but also tips on how to live a wild lifestyle. Just a few of these include…

• Laugh. So true!
• Tend a Garden. On my bucket list!
• Avoid Toxic People. Hallelujah!
• Say “No” to Guilt. Something I’m working on!
• And so many more.

Then there’s the food, oh, the glorious food!!!

What to Eat on a Healthy Gut Microbiome Diet

What I love most about Wild Mediterranean is that the recipes are simple, accessible, and easy to make. They include a wide variety of nutrient-rich whole foods that taste delicious and will help you cultivate your own healthy gut microbiome. Just a few of these foods include…

• Sweet potatoes
• Kefir
• Extra virgin olive oil
• Berries
• Nuts & Seeds
• Roast Turkey
• Salmon
• Leafy Greens
• Oats

If you’ve read my post on the , you may have noticed that many of these delicious foods are also MIND Diet-friendly foods, like this scrumptious gut-friendly Baklavah Butter recipe sharing with you today. Finally, right!?

Word of caution. This Baklava Butter is ever so slightly addictive. The key to keeping it healthy? Portion control.

Try it straight off the spoon {2 tablespoons is ~ 1 serving}, on top of Greek yogurt, or blended into a smoothie~I made one this morning with 1 banana, kefir, soy milk, and a generous scoop of Baklava Butter, and it kept me full all morning. Yum!!!

Photo Credit: Hugh Forte

Note: If you’re doing the elimination phase of a Low FODMAP diet, while not all of the recipes in Wild Mediterranean are low FODMAP, many of them are or can be adapted to a low FODMAP diet.

As you move to the challenge phase of the diet, you may find you can tolerate some of these “wild foods” that are beneficial to gut health in small to moderate amounts. Please contact me if you have any questions or want to schedule a nutrition coaching session!

Here are a few more of the recipes you’ll find in Wild Mediterranean.

“Root-Down” Salad

I made this raw root vegetable salad with thinly sliced beets & carrots, sliced almonds, orange vinaigrette, and a generous sprinkle of Manchego cheese. Oh, my goodness, it was SO delicious and super easy to make too!

More Healthy Gut Microbiome Recipes I Can’t-Wait to Make from Wild Mediterranean…

Photo Credits: Hugh Forte

• Not-Your-Typical Greek Salad w/ cucumber, walnuts, rice, cracked pepper, egg, and feta cheese.
• Briam w/ potatoes, tomatoes, eggplant, white wine, and olive oil.
• Fava with Roasted Vegetables and olive oil, yellow split peas, lemon juice, and garlic
• Roast Chicken, Four Ways: Italian, Greek, Provencal, and Spanish

If you’re inspired to “go wild” with your diet & start cultivating a healthy gut microbiome, you can purchase a copy of the book on Amazon: Wild Mediterranean by Stella Metsovas

More Books on Gut Health I Recommend

• The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Healthby Justin Sonnenburg and Erica Sonnenburg
• The Gut Balance Revolution: Boost your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good by Gerard E. Mullin, MD
• The Inside Tract: Your Good Gut Guide to Digestive Health by Gerald Mullin, MD, and Kathie Madonna Swift, RD

Baklava Butter

Yes, you read that right: The nutty, honey-sweetened decadence of Greece’s most famous dessert—without all the layers of buttered phyllo dough and heavy syrup. By folding all the ingredients into softened “butter,” you get a spreadable guilty pleasure to enjoy on sprouted-grain toast, stirred into yogurt, or stuffed into dates. After all, it’s okay to treat yourself once in a while. It’s all about balance! This makes quite a bit and should be used within 10 days, so consider sharing some as a gift!

Wild Bonus: Healthy fats plus nut-derived fiber are essential building blocks for balanced gut health.

4.75 from 4 votes

See Also

Crispy Air Fryer Zucchini Fries Recipe (Vegan & Oil Free) - Simply Plant Based Kitchen

Print Recipe Pin Recipe

Prep Time: 10 minutes minutes

Total Time: 10 minutes minutes

Servings: 12 servings

Ingredients

• ▢ 1¼ cups walnuts
• ▢ 1/2 cup roasted almonds
• ▢ 1/3 cups pistachios
• ▢ 1/2 cup almond meal
• ▢ 1/4 cup organic honey
• ▢ 1 tablespoon coconut sugar
• ▢ 1 teaspoon ground cinnamon
• ▢ Pinch of sea salt
• ▢ 1 tablespoon extra-virgin olive oil
• ▢ 1 teaspoon vanilla extract

Instructions

• In a food processor, combine the walnuts, almonds, and pistachios. Pulse until coarsely ground or finely chopped—be careful not to over process. Transfer the mixture to a medium bowl and stir in the almond meal.

• In a small pot, combine the honey, sugar, cinnamon, and salt with 2 tablespoons of water. Bring to a gentle simmer over low heat, then remove from the heat and add directly to the bowl with the nut mixture. Add the olive oil and vanilla extract and mix well.

• Transfer the butter to clean glass jar, refrigerate, and use within a week.

Notes

1. LOW FODMAP OPTION: Low FODMAP-Substitute honey w/ maple syrup & omit pistachio nuts, or substitute with your favorite low FODMAP nut.
2. VEGAN OPTION: Substitute honey with maple syrup.
3. I made this with macadamia nut oil which is also rich in healthy monounsaturated fats, like olive oil, and it was delicious!

Nutrition

Serving: 1serving | Calories: 235kcal | Carbohydrates: 14g | Protein: 6g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Sodium: 41mg | Potassium: 152mg | Fiber: 3g | Sugar: 9g | Vitamin C: 0.8mg | Calcium: 50mg | Iron: 1.1mg

EA Stewart, RD | Registered Dietitian Nutritionist

Course Breakfast, Dessert, Snack

Cuisine Mediterranean

Diet Dairy Free, Gluten Free, Grain Free, Low FODMAP Option, Vegan Option, Vegetarian

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Have you read any books or articles on the gut microbiome? Any I haven’t mentioned that you’d like to share? Have you changed your diet after learning about a healthy gut microbiome? What are your favorite belly-friendly foods???