Healthy Gut Cookbook: 150 Stage-By-Stage Healing Recipes to improve your digestive health (Healthy Cookbook)

A soothing and flavorful collection of 120 recipes for broths, fermented foods, greens, salads, meats, and more, proving that healing your digestive system doesn't have to be bland and boring.If you're seeking to alleviate Leaky Gut Syndrome—or if you follow a GAPS, Specific Carbohydrate Diet, Paleo, or gluten-free diet—you will find delicious relief within the pages of Healthy Gut Cookbook. With 120 recipes—and up to 30 variations—for bone broths, fermented foods, soups, yogurt, meat and fish dishes, appetizers, and desserts, you can heal yourself without compromising on flavor.Go beyond the recipes themselves and learn more about Leaky Gut Syndrome and its stages of healing, as well as the Leaky Gut Diet program, how to prepare for it, and what to expect.Healthy Gut Cookbook includes tips on preparing your kitchen and pantry for the diet, how to save time and money in preparing recommended foods, and advice on choosing the right supplements to go along with the diet. Plans to target your specific health issue allow you to get the most out of the Healthy Gut Diet, and expert tips guide you in maintaining gut health beyond the intensive stages of the plan.Authors Gavin Pritchard, RD, CSSD, CD-N, CDE and Maya Gangadharan, NTP, are your well-practiced experts in the world of nutrition, healing, and cooking. With their help, you will soon be well on your way to healing, without having to leave your love of food behind. Contents 4......Page 6 UNDERSTANDING GUT HEALTH 8......Page 11 When Digestion Goes Wrong 10......Page 12 The Five R’s of Gut Healing 12......Page 14 Pillars of the Diet 14......Page 16 THE HEALTHY GUT DIET 16......Page 19 What to Expect 18......Page 20 Preparing Yourself 20......Page 22 Preparing Your Kitchen 22 and Pantry......Page 24 Planning Ahead 24......Page 26 Stage 1 Intro Diet 26......Page 28 Stage 1 Meal Plan 28......Page 30 Stage 2 Intro Diet 30......Page 32 Stage 2 Meal Plan 32......Page 34 Stage 3 Intro Diet 34......Page 36 Stage 3 Meal Plan 36......Page 38 Stage 4 Intro Diet 38......Page 40 Stage 4 Meal Plan 40......Page 42 Stage 5 Intro Diet 42......Page 44 Stage 5 Meal Plan 44......Page 46 Stage 6 Intro Diet 46......Page 48 Stage 6 Meal Plan 48......Page 50 The Full Diet 50......Page 52 The Full Diet Meal Plan 52......Page 54 Going Forward 54......Page 56 FOUNDATION RECIPES AND BASICS 56......Page 59 Meat Stock 58......Page 60 Chicken Stock 59......Page 61 Beef Bone Broth 60......Page 62 Fermenting Basics 62......Page 64 Red Cabbage Kraut 64......Page 66 Fermented Mixed Vegetables 66......Page 68 Cultured Spring Vegetables 67......Page 69 Home-Churned Butter 68......Page 70 Ghee 70......Page 72 Nut Milk 71......Page 73 Cultured Dairy Basics 72......Page 74 Yogurt 74......Page 76 Cultured Cream 76......Page 78 Kefir 77......Page 79 Everyday Grain-Free Bread 78......Page 80 RECIPES BY STAGE 80......Page 83 Stage 1 82......Page 85 Classic Chicken Soup 84......Page 86 Butternut Squash Soup 85......Page 87 Carrot Beet Soup 86......Page 88 Chicken Vegetable Soup 88......Page 90 Garlicky Greens Soup 89......Page 91 Sweet-and-Sour 90 Chicken Vegetable Soup......Page 92 Summer Garden Soup 92......Page 94 Three-Onion Soup 93......Page 95 Pumpkin Bisque 94......Page 96 Creamy Tomato Soup 96......Page 98 Greek Lemon Vegetable Soup 97......Page 99 Beet and Beef Short Rib Borscht 98......Page 100 Stewed Beef Porridge 100......Page 102 Lemon Peppercorn 101 Poached Chicken Breast......Page 103 Pan Steak with Mushrooms 102......Page 104 Stage 2 104......Page 107 Egg Drop Soup 106......Page 108 Vegetable Beef Stewp 107......Page 109 Braised Beef Burgers 108......Page 110 Asian Braised Turkey Meatballs 110......Page 112 Ground Chicken 111 Stuffed Cabbage Rolls......Page 113 Chicken Vegetable Ratatouille 112......Page 114 Chicken Enchilada Casserole 114......Page 116 Lemon Rosemary Salmon 115......Page 117 Braised Tomato Sage Turkey Legs 116......Page 118 Stage 3 118......Page 121 Sauerkraut Scramble 120......Page 122 Santa Fe Breakfast Tostadas 121......Page 123 Skillet Asparagus and Eggs 122......Page 124 Roasted Winter Squash Pancakes 124......Page 126 Easy Avocado Omelet 125......Page 127 Aromatic Chicken 126 with Mushrooms......Page 128 Stage 4 128......Page 131 Ginger Pumpkin Muffins 130......Page 132 Chicken Muffins 131......Page 133 Peppery Pear Juice 132......Page 134 Liver-Loving Juice 133......Page 135 Garlic Chicken with Vegetables 134......Page 136 Grilled Salmon with Walnut Pesto 135......Page 137 “Noodles” with Pomodoro Sauce 136......Page 138 Oven-Roasted Turkey Meatloaf 138......Page 140 Classic Pot Roast with Onions 139......Page 141 Ground Beef Stroganoff 140......Page 142 Ground Beef Empanadas 142......Page 144 Simple House Salad 146......Page 145 Stage 5 144......Page 147 Grain-Free Tabbouleh 147......Page 149 Mini Butternut Squash Soufflés 148......Page 150 Guacamole 150......Page 152 Easy Chicken Stir-Fry 151......Page 153 Tex-Mex Pulled Pork Burritos 152......Page 154 Apple Pie Stewed Apples 154......Page 156 Baked Cinnamon Walnut 155 Apples......Page 157 Stage 6 156......Page 159 Anytime Smoothies 158......Page 160 Roasted Brussels 159 Sprout Apple Salad......Page 161 Scallops Piccata 160......Page 162 Olive Raisin Tapenade 162......Page 164 Chicken Thigh Puttanesca 163......Page 165 Dairy-Free Key Lime Mousse 164......Page 166 Seasonal Mixed-Berry Crostata 166......Page 168 Honey Bombs 168......Page 170 Gingered Vanilla Honey Drops 169......Page 171 Full Diet 170......Page 173 Honey Sage Sausage Patties 172......Page 174 Sausage, Egg, and 173 Cheese Sandwich......Page 175 Cheddar Chive Biscuits 174......Page 176 Grilled Vegetable Frittata 177......Page 178 Chopped Cobb Salad 178......Page 180 Calming Kale Salad 180......Page 182 Grilled Steak Salad 181......Page 183 Seared Scallop Salad 182 with Asian Vegetables......Page 184 Wedge Salad with Ranch 184......Page 186 Spring Tuna Niçoise Salad 185......Page 187 Salmon Spinach Cobb Salad 186......Page 188 Chunky Chicken Salad 188......Page 190 Chicken Cheddar Sandwiches 190......Page 192 Turkey Reubens 191......Page 193 Lamb Burger Sliders 192......Page 194 Margherita Pizza 194......Page 196 Tuna Cakes with Rémoulade 195......Page 197 Oven-Roasted Moroccan Chicken 196......Page 198 Slammin’ Hot Slaw 198......Page 200 Shrimp and Cauliflower Grits 199......Page 201 Kimchi 200......Page 202 Cauliflower Hummus 202......Page 204 Tzatziki Sauce 203......Page 205 Parmesan Rosemary Tuiles 204......Page 206 Three-Seed Crackers 206......Page 208 Nut Butter 208......Page 210 Nut Cheese 209......Page 211 Spiced Carrot Cake 210......Page 212 Hunger Buster Bars 211......Page 213 Very Berry “Ice Cream” 212......Page 214 Lemon Almond Flour Biscotti 214......Page 216 Index of Recipes by Type 216......Page 218 Index 218......Page 220 A soothing and flavorful collection of 120 recipes for broths, fermented foods, greens, salads, meats, and more, proving that healing your digestive system doesn't have to be bland and boring. If you're seeking to alleviate Leaky Gut Syndrome—or if you follow a GAPS, Specific Carbohydrate Diet, Paleo, or gluten-free diet—you will find delicious relief within the pages of Healthy Gut Cookbook . With 120 recipes—and up to 30 variations—for bone broths, fermented foods, soups, yogurt, meat and fish dishes, appetizers, and desserts, you can heal yourself without having to compromise on flavor. Go beyond the recipes themselves and learn more about Leaky Gut Syndrome and its stages of healing, as well as the Leaky Gut Diet program, how to prepare for it, and what to expect. Healthy Gut Cookbook includes tips on preparing your kitchen and pantry for the diet, how to save time and money in preparing recommended foods, and advice on choosing the right supplements to go along with the diet. Plans to target your specific health issue allow you to get the most out of the Healthy Gut Diet, and expert tips guide you in maintaining gut health beyond the intensive stages of the plan. With the help of Healthy Gut Cookbook , you will soon be well on your way to healing, without having to leave your love of food behind. COOKERY FOR SPECIFIC DIETS & CONDITIONS. Eat your way to a happy, healthy gut with the Healthy Gut Cookbook, a delicious recipe guide to improve your digestive health. Healthy Gut Cookbook is packed with over 120 delicious recipes from sauerkraut to smoothie, and butternut to burritos, proving that healing your digestive system doesn't have to be boring. From an introductory plan to full healthy gut diet, Healthy Gut Cookbook will guide you to digestive health with a tasty mix of recipes fully compatible with diets such as GAPS, paleo, and gluten-free. With an easy step-by-step approach and plenty of tips to save you time and money, Healthy Gut Cookbook is a delicious meal plan guide to improve symptoms of leaky gut, intolerance, and digestive issues A recipe guide to improve your digestive health. It is packed with over 120 recipes from sauerkraut to smoothie, and butternut to burritos. From an introductory plan to full healthy gut diet, it guides you to digestive health with a tasty mix of recipes fully compatible with diets such as GAPS, paleo, and gluten-free.