Healthy Gut Cookbook

384 Pages·2016·56.95 MB·English

by  Gavin Pritchard

HEALTHY GUT
COOKBOOK
150 STAGE-BY-STAGE HEALING RECIPES
to improve your digestive health
GAVIN PRITCHARD, RDN, CSSD, CD-N, CDE,
AND MAYA GANGADHARAN, NTP
Contents
HOW TO USE THIS eBOOK
INTRODUCTION
UNDERSTANDING GUT HEALTH
When Digestion Goes Wrong
The Five R’s of Gut Healing
Pillars of the Diet
THE HEALTHY GUT DIET
What to Expect
Preparing Yourself
Preparing Your Kitchen and Pantry
Planning Ahead
Stage 1 Intro Diet
Stage 1 Meal Plan
Stage 2 Intro Diet
Stage 2 Meal Plan
Stage 3 Intro Diet
Stage 3 Meal Plan
Stage 4 Intro Diet
Stage 4 Meal Plan
Stage 5 Intro Diet
Stage 5 Meal Plan
Stage 6 Intro Diet
Stage 6 Meal Plan
The Full Diet
The Full Diet Meal Plan
Going Forward
FOUNDATION RECIPES AND BASICS
Meat Stock
Chicken Stock
Beef Bone Broth
Fermenting Basics
Red Cabbage Kraut
Fermented Mixed Vegetables
Cultured Spring Vegetables
HomeChurned Butter
Ghee
Nut Milk
Cultured Dairy Basics
Yogurt
Cultured Cream
Kefir
Everyday GrainFree Bread
RECIPES BY STAGE
Stage 1
Classic Chicken Soup
Butternut Squash Soup
Carrot Beet Soup
Chicken Vegetable Soup
Garlicky Greens Soup
Sweetand-Sour Chicken Vegetable Soup
Summer Garden Soup
ThreeOnion Soup
Pumpkin Bisque
Creamy Tomato Soup
Greek Lemon Vegetable Soup
Beet and Beef Short Rib Borscht
Stewed Beef Porridge
Lemon Peppercorn Poached Chicken Breast
Pan Steak with Mushrooms
Stage 2
Egg Drop Soup
Vegetable Beef Stewp
Braised Beef Burgers
Asian Braised Turkey Meatballs
Ground Chicken Stuffed Cabbage Rolls
Chicken Vegetable Ratatouille
Chicken Enchilada Casserole
Lemon Rosemary Salmon
Braised Tomato Sage Turkey Legs
Stage 3
Sauerkraut Scramble
Santa Fe Breakfast Tostadas
Skillet Asparagus and Eggs
Roasted Winter Squash Pancakes
Easy Avocado Omelet
Aromatic Chicken with Mushrooms
Stage 4
Ginger Pumpkin Muffins
Chicken Muffins
Green Goddess Juice
Peppery Pear Juice
Liver-Loving Juice
Garlic Chicken with Vegetables
Grilled Salmon with Walnut Pesto
“Noodles” with Pomodoro Sauce
Oven-Roasted Turkey Meatloaf
Classic Pot Roast with Onions
Ground Beef Stroganoff
Ground Beef Empanadas
Crackling Nuts
Stage 5
Simple House Salad
GrainFree Tabbouleh
Mini Butternut Squash Soufflés
Guacamole
Easy Chicken StirFry
Tex-Mex Pulled Pork Burritos
Apple Pie Stewed Apples
Baked Cinnamon Walnut Apples
Stage 6
Anytime Smoothies
Roasted Brussels Sprout Apple Salad
Scallops Piccata
Olive Raisin Tapenade
Chicken Thigh Puttanesca
DairyFree Key Lime Mousse
Seasonal MixedBerry Crostata
Honey Bombs
Gingered Vanilla Honey Drops
Full Diet
Honey Sage Sausage Patties
Sausage, Egg, and Cheese Sandwich
Cheddar Chive Biscuits
Grainless Granola
Grilled Vegetable Frittata
Chopped Cobb Salad
Calming Kale Salad
Grilled Steak Salad
Seared Scallop Salad with Asian Vegetables
Wedge Salad with Ranch
Spring Tuna Niçoise Salad
Salmon Spinach Cobb Salad
Chunky Chicken Salad
Chicken Cheddar Sandwiches
Turkey Reubens
Lamb Burger Sliders
Margherita Pizza
Tuna Cakes with Rémoulade
Oven-Roasted Moroccan Chicken
Slammin’ Hot Slaw
Shrimp and Cauliflower Grits
Kimchi
Cauliflower Hummus
Garden Fresh Salsa
Tzatziki Sauce
Parmesan Rosemary Tuiles
ThreeSeed Crackers
Nut Butter
Nut Cheese
Spiced Carrot Cake
Hunger Buster Bars
Very Berry “Ice Cream”
Lemon Almond Flour Biscotti
INDEX OF RECIPES BY TYPE
HOW TO USE THIS eBOOK
Healthy Gut Cookbook is an easy-to-use eBook featuring 150 stage-
by-stage healing recipes to improve your digestive health.
To navigate through the eBook, use the built-in links on the contents
page. These will take you to the relevant chapter or recipe.
Throughout the recipe chapters you will find various icons that will
help determine which recipe is best for you.
The recipes are organized by stage (1-6, and full diet), indicated by
another icon. Be sure to follow the protocol strictly. Don’t add foods
earlier than they’re allowed, or you risk compromising your healing.
You can always go back to earlier recipes after you’ve moved on from
that stage.
Some recipes have step-by-step photos that guide you through the
process, as well as a photograph of the finished dish to inspire you and
show you exactly what you are aiming for. All of the pictures,
illustrations, and tables in this eBook will enlarge when double
tapped. To continue reading, simply close the image using the “X” in
the top corner.
Device Settings
We suggest that this eBook looks best on most devices with the
following settings:
• White background
• Serif font (e.g., Georgia)
• Scrolling view off
• Justified text alignment (if your eBook reader has this feature)
• Smallest point size (particularly when scanning through the
eBook)
• Publisher default setting to be switched on (if your eBook reader
has this feature)