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)