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Healthy Gut Cookbook

Book Description

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.

Table of Contents

  1. HOW TO USE THIS eBOOK
  2. INTRODUCTION
  3. UNDERSTANDING GUT HEALTH
    1. When Digestion Goes Wrong
    2. The Five R’s of Gut Healing
    3. Pillars of the Diet
  4. THE HEALTHY GUT DIET
    1. What to Expect
    2. Preparing Yourself
    3. Preparing Your Kitchen and Pantry
    4. Planning Ahead
    5. Stage 1 Intro Diet
    6. Stage 1 Meal Plan
    7. Stage 2 Intro Diet
    8. Stage 2 Meal Plan
    9. Stage 3 Intro Diet
    10. Stage 3 Meal Plan
    11. Stage 4 Intro Diet
    12. Stage 4 Meal Plan
    13. Stage 5 Intro Diet
    14. Stage 5 Meal Plan
    15. Stage 6 Intro Diet
    16. Stage 6 Meal Plan
    17. The Full Diet
    18. The Full Diet Meal Plan
    19. Going Forward
  5. FOUNDATION RECIPES AND BASICS
    1. Meat Stock
    2. Chicken Stock
    3. Beef Bone Broth
    4. Fermenting Basics
    5. Red Cabbage Kraut
    6. Fermented Mixed Vegetables
    7. Cultured Spring Vegetables
    8. Home-Churned Butter
    9. Ghee
    10. Nut Milk
    11. Cultured Dairy Basics
    12. Yogurt
    13. Cultured Cream
    14. Kefir
    15. Everyday Grain-Free Bread
  6. RECIPES BY STAGE
    1. Stage 1
      1. Classic Chicken Soup
      2. Butternut Squash Soup
      3. Carrot Beet Soup
      4. Chicken Vegetable Soup
      5. Garlicky Greens Soup
      6. Sweet-and-Sour Chicken Vegetable Soup
      7. Summer Garden Soup
      8. Three-Onion Soup
      9. Pumpkin Bisque
      10. Creamy Tomato Soup
      11. Greek Lemon Vegetable Soup
      12. Beet and Beef Short Rib Borscht
      13. Stewed Beef Porridge
      14. Lemon Peppercorn Poached Chicken Breast
      15. Pan Steak with Mushrooms
    2. Stage 2
      1. Egg Drop Soup
      2. Vegetable Beef Stewp
      3. Braised Beef Burgers
      4. Asian Braised Turkey Meatballs
      5. Ground Chicken Stuffed Cabbage Rolls
      6. Chicken Vegetable Ratatouille
      7. Chicken Enchilada Casserole
      8. Lemon Rosemary Salmon
      9. Braised Tomato Sage Turkey Legs
    3. Stage 3
      1. Sauerkraut Scramble
      2. Santa Fe Breakfast Tostadas
      3. Skillet Asparagus and Eggs
      4. Roasted Winter Squash Pancakes
      5. Easy Avocado Omelet
      6. Aromatic Chicken with Mushrooms
    4. Stage 4
      1. Ginger Pumpkin Muffins
      2. Chicken Muffins
      3. Green Goddess Juice
      4. Peppery Pear Juice
      5. Liver-Loving Juice
      6. Garlic Chicken with Vegetables
      7. Grilled Salmon with Walnut Pesto
      8. “Noodles” with Pomodoro Sauce
      9. Oven-Roasted Turkey Meatloaf
      10. Classic Pot Roast with Onions
      11. Ground Beef Stroganoff
      12. Ground Beef Empanadas
      13. Crackling Nuts
    5. Stage 5
      1. Simple House Salad
      2. Grain-Free Tabbouleh
      3. Mini Butternut Squash Soufflés
      4. Guacamole
      5. Easy Chicken Stir-Fry
      6. Tex-Mex Pulled Pork Burritos
      7. Apple Pie Stewed Apples
      8. Baked Cinnamon Walnut Apples
    6. Stage 6
      1. Anytime Smoothies
      2. Roasted Brussels Sprout Apple Salad
      3. Scallops Piccata
      4. Olive Raisin Tapenade
      5. Chicken Thigh Puttanesca
      6. Dairy-Free Key Lime Mousse
      7. Seasonal Mixed-Berry Crostata
      8. Honey Bombs
      9. Gingered Vanilla Honey Drops
    7. Full Diet
      1. Honey Sage Sausage Patties
      2. Sausage, Egg, and Cheese Sandwich
      3. Cheddar Chive Biscuits
      4. Grainless Granola
      5. Grilled Vegetable Frittata
      6. Chopped Cobb Salad
      7. Calming Kale Salad
      8. Grilled Steak Salad
      9. Seared Scallop Salad with Asian Vegetables
      10. Wedge Salad with Ranch
      11. Spring Tuna Niçoise Salad
      12. Salmon Spinach Cobb Salad
      13. Chunky Chicken Salad
      14. Chicken Cheddar Sandwiches
      15. Turkey Reubens
      16. Lamb Burger Sliders
      17. Margherita Pizza
      18. Tuna Cakes with Rémoulade
      19. Oven-Roasted Moroccan Chicken
      20. Slammin’ Hot Slaw
      21. Shrimp and Cauliflower Grits
      22. Kimchi
      23. Cauliflower Hummus
      24. Garden Fresh Salsa
      25. Tzatziki Sauce
      26. Parmesan Rosemary Tuiles
      27. Three-Seed Crackers
      28. Nut Butter
      29. Nut Cheese
      30. Spiced Carrot Cake
      31. Hunger Buster Bars
      32. Very Berry “Ice Cream”
      33. Lemon Almond Flour Biscotti
    8. INDEX OF RECIPES BY TYPE