good poop = good life
& let me ungatekeep how we eat as Koreans to maximize fiber & keep your microbiome happy!
Chapter 1: Why Korean meals are great for gut health
Chapter 2: How to make Korean mixed grain rice
Chapter 3: 5 gut friendly meal prep recipes
Chapter 4: A week of my lunches & how I prepare them
🧾 Recipes
Bibimbap
Carrots 400 g
Green beans 400 g
Bean sprouts 400 g
Ground beef 400 g
Spinach 400 g
Cooked Rice 150g (Per Serving)
Optional Fried Egg
Season with salt & sesame oil
Beef seasoning
Neutral oil 1 tbsp
Sesame oil 1 tsp
Soy sauce 2 tbsp
Minced garlic 2 tbsp
Ginger 1 tbsp
Sugar 1 tbsp
Sesame oil 1 tbsp
Hwedupbap
Curing Salmon
Salmon 1200 g
Salt 3 tbsp
Sugar 2 tbsp
Vegetables
Salad greens 200 g
Red cabbage 200 g
Carrot 250 g
Onion 300 g
Pickled radish 250 g
Wakame 2 tbsp
Diced salmon 500 g (125g per portion)
Sauce
Gochujang 1/2 cup
Vinegar 1/2 cup
Sugar 1/2 cup
Garlic 2 tbsp
Sesame seeds 1 tsp
(I ended up doubling the recipe)
Dressed Danmuji
Pickled radish 250 g
Gochugaru 2 tbsp
Sesame seeds 2 tbsp
Sesame oil 1 tbsp
Dakgalbi
Chicken thighs 1 kg
Sweet potato 500 g
Rice cakes 500 g
Leek 200 g
Cabbage 600 g
Onion 300 g
Lettuce 200 g
Sauce
Gochujang 1/2 cup
Soy sauce 1/2 cup
Gochugaru 1/2 cup
Rice malt syrup 1/2 cup
Minced garlic 1/4 cup
Rice wine vinegar 1 tbsp
Salmon “Sot Bap”
Salmon 600 g
Mixed grain rice (uncooked) 50 g
Green beans 400 g
Spring onions 100 g
Lemon or lime 1
Sauce
White scallion bottoms 1/4 cup
Soy sauce 1/2 cup
Rice wine vinegar 1/4 cup
Ginger 1 tbsp
Sesame seeds 1 tbsp
Sesame oil 1 tbsp
Syrup 4 tbsp
Cabbage rolls
Napa cabbage 16 leaves
Bean sprouts 500 g
Enoki mushrooms 600 g
Thinly sliced beef 400 g
* cover and microwave anywhere between 4-8 minutes with a little water, depends on your microwave until fully cooked
Dipping sauce
Soy sauce 1/4 cup
Rice wine vinegar 1/4 cup
Water 1/2 cup
Sweetener 2 tbsp
Nappa Cabbage Doenjang soup
Inner napa cabbage 200 g
Doenjang 1/4 cup
Water 1 L
Fish sauce 2 tbsp
Red chili 100 g
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00:00 intro
01:20 why korean meals are great for gut health
02:50 mixed grain rice
06:58 bibimbap
11:10 hwedeopbap
14:14 pickled radish banchan
16:09 chogochujang
16:38 dakgalbi
20:09 salmon pot rice
22:29 cabbage rolls
24:02 napa cabbage dwenjang guk
25:19 end result
26:12 eating bibimbap
27:44 eating hwedeopbap
29:00 eating salmon pot rice
29:41 eating cabbage rolls
30:17 eating dakgalbi