Healthy Gut Cookbook; 150 Stage-by-Stage Healing Recipes to improve your Digestive Health - DK Publishing

226 Pages·2016·32.01 MB·English

by  Pritchard G.

H E A LT H Y G U T
C O O K B O O K
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150 STAGE-BY-STAGE HEALING RECIPES
to improve your digestive health
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H E A LT H Y G U T
C O O K B O O K
150 STAGE-BY-STAGE HEALING RECIPES
to improve your digestive health
GAVIN PRITCHARD, RDN, CSSD, CD-N, CDE,
AND
MAYA GANGADHARAN, NTP
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Contents
UNDERSTANDING Stage 6 Intro Diet 46 RECIPES
GUT HEALTH 8 Stage 6 Meal Plan 48 BY STAGE 80
The Full Diet 50
When Digestion Goes Wrong 10 Stage 1 82
The Full Diet Meal Plan 52
The Five R’s of Gut Healing 12 Classic Chicken Soup 84
Going Forward 54
Pillars of the Diet 14 Butternut Squash Soup 85
FOUNDATION Carrot Beet Soup 86
Chicken Vegetable Soup 88
THE HEALTHY RECIPES
Garlicky Greens Soup 89
GUT DIET 16 AND BASICS 56
Sweet-and-Sour 90
What to Expect 18 Meat Stock 58 Chicken Vegetable Soup
Preparing Yourself 20 Chicken Stock 59 Summer Garden Soup 92
Preparing Your Kitchen 22 Beef Bone Broth 60 Three-Onion Soup 93
and Pantry Fermenting Basics 62 Pumpkin Bisque 94
Planning Ahead 24 Red Cabbage Kraut 64 Creamy Tomato Soup 96
Stage 1 Intro Diet 26 Fermented Mixed Vegetables 66 Greek Lemon Vegetable Soup 97
Stage 1 Meal Plan 28 Cultured Spring Vegetables 67 Beet and Beef Short Rib Borscht 98
Stage 2 Intro Diet 30 Home-Churned Butter 68 Stewed Beef Porridge 100
Stage 2 Meal Plan 32 Ghee 70 Lemon Peppercorn 101
Stage 3 Intro Diet 34 Nut Milk 71 Poached Chicken Breast
Stage 3 Meal Plan 36 Cultured Dairy Basics 72 Pan Steak with Mushrooms 102
Stage 4 Intro Diet 38 Yogurt 74
Stage 2 104
Stage 4 Meal Plan 40 Cultured Cream 76
Stage 5 Intro Diet 42 Kefir 77 Egg Drop Soup 106
Stage 5 Meal Plan 44 Everyday Grain-Free Bread 78 Vegetable Beef Stewp 107
Braised Beef Burgers 108
Asian Braised Turkey Meatballs 110
Ground Chicken 111
Stuffed Cabbage Rolls
Chicken Vegetable Ratatouille 112
Chicken Enchilada Casserole 114
Lemon Rosemary Salmon 115
Braised Tomato Sage Turkey Legs 116
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Stage 3 118 Stage 6 156 Garden Fresh Salsa 203
Sauerkraut Scramble 120 Anytime Smoothies 158 Tzatziki Sauce 203
Santa Fe Breakfast Tostadas 121 Roasted Brussels 159 Parmesan Rosemary Tuiles 204
Skillet Asparagus and Eggs 122 Sprout Apple Salad Three-Seed Crackers 206
Roasted Winter Squash Pancakes 124 Scallops Piccata 160 Nut Butter 208
Easy Avocado Omelet 125 Olive Raisin Tapenade 162 Nut Cheese 209
Aromatic Chicken 126 Chicken Thigh Puttanesca 163 Spiced Carrot Cake 210
with Mushrooms Dairy-Free Key Lime Mousse 164 Hunger Buster Bars 211
Seasonal Mixed-Berry Crostata 166 Very Berry “Ice Cream” 212
Stage 4 128 Honey Bombs 168 Lemon Almond Flour Biscotti 214
Ginger Pumpkin Muffins 130 Gingered Vanilla Honey Drops 169
Chicken Muffins 131 Index of Recipes by Type 216
Green Goddess Juice 132 Full Diet 170 Index 218
Peppery Pear Juice 132 Honey Sage Sausage Patties 172
Liver-Loving Juice 133 Sausage, Egg, and 173
Garlic Chicken with Vegetables 134 Cheese Sandwich
Grilled Salmon with Walnut Pesto 135 Cheddar Chive Biscuits 174
“Noodles” with Pomodoro Sauce 136 Grainless Granola 176
Oven-Roasted Turkey Meatloaf 138 Grilled Vegetable Frittata 177
Classic Pot Roast with Onions 139 Chopped Cobb Salad 178
Ground Beef Stroganoff 140 Calming Kale Salad 180
Ground Beef Empanadas 142 Grilled Steak Salad 181
Crackling Nuts 143 Seared Scallop Salad 182
with Asian Vegetables
Stage 5 144 Wedge Salad with Ranch 184
Spring Tuna Niçoise Salad 185
Simple House Salad 146
Salmon Spinach Cobb Salad 186
Grain-Free Tabbouleh 147
Chunky Chicken Salad 188
Mini Butternut Squash Soufflés 148
Chicken Cheddar Sandwiches 190
Guacamole 150
Turkey Reubens 191
Easy Chicken Stir-Fry 151
Lamb Burger Sliders 192
Tex-Mex Pulled Pork Burritos 152
Margherita Pizza 194
Apple Pie Stewed Apples 154
Tuna Cakes with Rémoulade 195
Baked Cinnamon Walnut 155
Oven-Roasted Moroccan Chicken 196
Apples
Slammin’ Hot Slaw 198
Shrimp and Cauliflower Grits 199
Kimchi 200
Cauliflower Hummus 202
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6 INTRODUCTION
Introduction
We’ve all heard phrases referencing the relationship between your innards
and your emotions, such as “gut feeling.” Recently, medical professionals
have begun to explore the connection between your gut and your health.
Leaky Gut Syndrome Other Related Diets
Several other diets share similarities with
Recent studies have linked the microbiome—
the GAPS diet and are used to treat health
another word for the world of friendly (and
issues that stem from the gut. Like GAPS, the
sometimes unfriendly) bacteria and microbes that
Paleo diet focuses on reducing carbohydrates,
live in your intestines—to weight loss, depression,
avoiding grains and refined sugar, and
Alzheimer’s disease, autism, and more. Problems
increasing nutrient-dense whole foods. One
like gas, bloating, constipation, and diarrhea often
of the ways it differs from GAPS is that it does
are thought of as normal, but in fact, they often
not allow dairy products. The low-FODMAP diet
are symptoms of a “leaky gut” that has become
is another protocol for gut healing that focuses
compromised by stress, bad habits, bad food
on eliminating particular carbohydrates, such
choices, or toxins. It’s best to correct the problem
as certain sugars. One way it differs from GAPS
before deeper issues develop.
is in the list of allowed foods. Because you
The GAPS Diet might be incorporating elements of other diets
into your protocols, we include icons on recipes
This book focuses on a gut-healing protocol called to denote whether they are compatible with
the Gut and Psychology Syndrome™, or GAPS, diet. The the Paleo or low-FODMAP diet.
GAPS diet was created to address specific physical
and physiological gut-related health issues. This book The Basics of Healing
was written and designed to make that somewhat
In Healthy Gut Cookbook, we begin with an
complicated protocol easier to understand and
overview of how digestion is supposed to work
implement, and to give you more recipe options.
and what can go wrong. We also give you the
Based on the Specific Carbohydrate Diet (SCD), the basics of both the healing process and the diet
GAPS diet was developed by neurologist and nutritionist itself, as well as offer advice on how to prepare
Dr. Natasha Campbell-McBride. Her book, Gut and your kitchen and pantry for a healthy gut. From
Psychology Syndrome, outlines the science of the there, we walk you through each stage of the
protocol, and we recommend you read it to understand introduction diet, from stage 1 to stage 6, and
in detail how the gut becomes unbalanced and why explain how to transition to the full GAPS diet.
the diet works. You also can visit gapsdiet.com for Don’t skip over this part; you’ll want to be
more information. There, you can find a certified GAPS familiar with each stage and what you can
practitioner if you decide you want a bit more guidance. expect before you begin.
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INTRODUCTION 7
Healing in Stages
ICONS
The diet is very specific about what foods can
Throughout the recipes, you’ll see various icons. be eaten when, so the recipes are organized by
Here’s what they mean:
stage, indicated by an icon. Be sure to follow
PEANUT- AND DAIRY-FREE the protocol strictly. Don’t add foods earlier
NUT-FREE RECIPE RECIPE This icon than they’re allowed, or you risk compromising
NUT This icon denotes DAIRY indicates recipes your healing. You always can go back to earlier
FREE recipes that are FREE that do not call for
recipes after you’ve moved on from that stage.
free of peanuts animal-sourced
and tree nuts. dairy products.
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PALEO indicates recipes LOW denotes recipes
DIET that are suitable FODMAP that are acceptable
for those who also for readers Stage 1 Focuses on Stage 4 Allows roasted
are following the following the stocks, boiled meats, some and baked meats and
Paleo diet. low-FODMAP diet. well-cooked vegetables, fish, fresh juices, and
and cultured dairy. some seed and nut flours.
Allergies and Sensitivities S T A G E 2 S T A G E 5
Leaky gut syndrome can cause allergic reactions and
intolerances to particular food types. Not everyone
Stage 2 Allows the Stage 5 Reintroduces
has the same allergies and intolerances, so we include
addition of raw egg apples, raw vegetables as
icons on the recipes to flag the ones that do not contain yolks, stews, herbs, in salads, fruit juice, and
nuts or dairy, the two food groups most commonly and ghee. other spices and nut flours.
reacted to. If you are unsure of your intolerances, we
provide instructions for two common tests in the
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steps for doing that in the same section.
Stage 3 Allows you to Stage 6 Allows
The Path to Feeling Better add avocado, cooked more raw fruits, Brazil
eggs, asparagus, and a nuts, and more sweet
Most people notice positive results within the first few other vegetables. baked goods.
couple stages. Those with deeper healing issues
might have to wait a little longer, or you might
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stages are restricted, the later stages and the full
GAPS diet are full of delicious possibilities that not
Full diet This is the maintenance phase,
only taste good but also help support vibrant health.
which allows greater variety but
Good luck on your journey! continues to restrict some foods.
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