Healthy Gut Cookbook

Healthy Gut Cookbook

by Gavin Pritchard, Maya Gangadharan


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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.

Product Details

ISBN-13: 9781465449351
Publisher: DK
Publication date: 07/12/2016
Pages: 224
Sales rank: 456,259
Product dimensions: 7.60(w) x 9.10(h) x 0.60(d)

About the Author

Gavin Pritchard, RD, CSSD, CD-N, CDE, is an Outpatient Registered Dietitian with Population Health and Prevention at Stamford Hospital in Connecticut. He has received advanced training in health-supportive cooking from the Culinary Institute of America in Hyde Park, and is also a Board Certified Sports Specialist Dietitian and a Board Certified Diabetes Educator. He is based in Stamford, Connecticut.

Maya Gangadharan, NTP, is a certified Nutritional Therapy Practitioner. After successfully using the GAPS diet to address her own digestive issues, she decided to concentrate her practice on gut health. She also teaches classes on nutrition and presents kitchen demonstrations on making probiotic foods and beverages. She is based in Detroit, Michigan.

Table of Contents

Understanding Gut Health 8

When Digestion Goes Wrong 10

The Five R's of Gut Healing 12

Pillars of the Diet 14

The Healthy Gut Diet 16

What to Expect 18

Preparing Yourself 20

Preparing Your Kitchen and Pantry 22

Planning Ahead 24

Stage 1 Intro Diet 26

Stage 1 Meal Plan 28

Stage 2 Intro Diet 30

Stage 3 Meal Plan 32

Stage 2 Meal Plan 34

Stage 3 Intro Diet 36

Stage 4 Intro Diet 38

Stage 4 Meal Plan 40

Stage 5 Intro Diet 42

Stage 5 Meal Plan 44

Stage 6 Intro Diet 46

Stage 6 Meal Plan 48

The Full Diet 50

The Full Diet Meal Plan 52

Going Forward 54

Foundation Recipes and Basics 56

Meat Stock 58

Chicken Stock 59

Beef Bone Broth 60

Fermenting Basics 62

Red Cabbage Kraut 64

Fermented Mixed Vegetables 66

Cultured Spring Vegetables 67

Home-Churned Butter 68

Ghee 70

Nut Milk 71

Cultured Dairy Basics 72

Yogurt 74

Cultured Cream 76

Kefir 77

Everyday Gram-Free Bread 78

Recipes by Stage 80

Stage 1 82

Classic Chicken Soup 84

Butternut Squash Soup 85

Carrot Beet Soup 86

Chicken Vegetable Soup 88

Garlicky Greens Soup 89

Sweet-and-Sour Chicken Vegetable Soup 90

Summer Garden Soup 92

Three-Onion Soup 93

Pumpkin Bisque 94

Creamy Tomato Soup 96

Greek Lemon Vegetable Soup 97

Beet and Beef Short Rib Borscht 98

Stewed Beef Porridge 100

Lemon Peppercorn Poached Chicken Breast 101

Pan Steak with Mushrooms 102

Stage 2 104

Egg Drop Soup 106

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

Stage 3 118

Sauerkraut Scramble 120

Santa Fe Breakfast Tostadas 121

Skillet Asparagus and Eggs 122

Roasted Winter Squash Pancakes 124

Easy Avocado Omelet 125

Aromatic Chicken with Mushrooms 126

Stage 4 128

Ginger Pumpkin Muffins 130

Chicken Muffins 131

Green Goddess Juice 132

Peppery Pear Juice 132

Liver-Loving Juice 133

Garlic Chicken with Vegetables 134

Grilled Salmon with Walnut Pesto 135

"Noodles" with Pomodoro Sauce 136

Oven-Roasted Turkey Meatloaf 138

Classic Pot Roast, with Onions 139

Ground Beef Stroganoff 140

Ground Beef Empanadas 142

Crackling Nuts 143

Stage 5 144

Simple House Salad 146

Grain-Free Tabbouleh 147

Mini Butternut Squash Soufflés 148

Guacamole 150

Easy Chicken Stir-Fry 151

Tex-Mex Pulled Pork Burritos 152

Apple Pie Slewed Apples 154

Baked Cinnamon Walnut Apples 155

Stage 6 156

Anytime Smoothies 158

Roasted Brussels Sprout Apple Salad 159

Scallops Piccata 160

Olive Raisin Tapenade 162

Chicken Thigh Puttanesca 163

Dairy-Free Key Lime Mousse 164

Seasonal Mixed-Berry Crostata 166

Honey Bombs 168

Gingered Vanilla Honey Drops 169

Full Diet 170

Honey Sage Sausage Patties 172

Sausage, Egg, and Cheese Sandwich 173

Cheddar Chive Biscuits 174

Grainless Granola 176

Grilled Vegetable Frittata 177

Chopped Cobb Salad 178

Calming Kale Salad 180

Grilled Steak Salad 181

Seared Scallop Salad with Asian Vegetables 182

Wedge Salad with Ranch 184

Spring Tuna Niçoise Salad 185

Salmon Spinach Cobb Salad 186

Chunky Chicken Salad 188

Chicken Cheddai Sandwiches 190

Turkey Reubens 191

Lamb Burger Sliders 192

Margherita Pizza 194

Tuna Cakes with Rémoulade 195

Oven-Roasted Moroccan Chicken 196

Slammin' Hot Slaw 198

Shrimp and Cauliflower Grits 199

Kimchi 200

Cauliflower Hummus 202

Garden Fresh Salsa 203

Tzatziki Sauce 203

Parmesan Rosemary Tuiles 204

Three-Seed Crackers 206

Nut Butter 208

Nut Cheese 209

Spiced Carrot Cake 210

Hunger Buster Bars 211

Very Berry "Ice Cream" 212

Lemon Almond Flour Biscotti 214

Index of Recipes by Type 216

Index 218

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