GASTRIC GUT RECIPES *Note: Some recipes have been altered from the original recipes featured in the Healing Leaky Gut Cookbook to make them compliant with the Gastric Gut dietary protocol.
CONTENTS BEVERAGES & BREAKFASTS Birthday Cake Smoothie 4 Morning Glory Smoothie 4 Piña Colada Smoothie 5 Raspberry Banana Chia Smoothie 6 Stomach-Soothing Smoothie 6 Strawberry Mojito Smoothie 7 GI Healing Juice 8 Turmeric Tea 8 Flourless Pancakes 9 Coconut-Chia Protein Pancakes Coconut Crepes 3 Turmeric Eggs 4 Baked Eggs and Spinach 6 Breakfast Salmon-Egg Bake 7 Sweet Potato-Beet Hash 8 Baked Quinoa with Apples 9 Pear Porridge 0 Homemade Granola SOUPS & SALADS Apple-Fennel Soup 3 Onion Soup 4 Sweet Potato Soup 5 Mushroom Soup 7 Pumpkin-Ginger Soup 8 Lemongrass Chicken Soup 9 Slow-Cooker Bone Broth Chicken- Vegetable Soup 3 Slow-Cooker Kale Chicken Soup 3 Chicken Bone Broth 33 Blueberry-Basil Kale Salad 34 Taco Salad 35 MAIN DISHES Slow-Cooker Beef Stew 37 Slow-Cooker Beef and Root Veggie Stew 38 Steak Wraps 39 Avocado-Stuffed Meatballs 40 Spaghetti Squash Alfredo 4 Bison-Stuffed Mushrooms 4 Bison Burgers 43 Lamb Burgers 45 Baked Artichoke Chicken 46 Chicken Salad Lettuce Wraps 47 Bacon-Cabbage Toss 48 Avocado-Tuna Salad Lettuce Wraps 49 Salmon Stir-fry 5 Salmon Patties 5 Baked Grouper with Coconut-Cilantro Sauce 53 Sautéed Pesto Mahi Mahi Over Spaghetti Squash 54 Fried Faux Rice 55 EXTRAS Slow-Cooker Cinnamon Applesauce 57 Chard Greens 58 Baked Vegetable Fries 60 Raw Vanilla Ice Cream 6
BEVERAGES & BREAKFASTS
Birthday Cake Smoothie Total Time: 5 minutes Serves: - ¾ cup coconut milk banana tablespoon coconut flour tablespoon coconut butter, melted tablespoon sprouted flaxseed scoop protein powder teaspoon vanilla extract In a high-powered blender, combine all ingredients. Purée on high until smooth. Beverages & Breakfast Morning Glory Smoothie Total Time: 5 minutes Serves: - cup mango chunks cup goat s milk kefir ½ cup strawberries ½ cucumber, peeled In a high-powered blender, combine all ingredients. Purée on high until smooth. GASTRIC GUT RECIPES 4
Piña Colada Smoothie Total Time: 5 minutes Serves: - cup coconut milk ½ cup frozen pineapple ½ banana ¼ cup protein powder 3 tablespoons sprouted chia seeds tablespoon honey teaspoon coconut oil, melted ½ teaspoon vanilla extract In a high-powered blender, combine all ingredients. Purée on high until smooth. 5
Raspberry Banana Chia Smoothie Total Time: 5 minutes Serves: - cup raspberries banana cup goat s milk kefir teaspoon honey scoop vanilla protein powder tablespoon sprouted chia seeds In a high-powered blender, combine all ingredients. Purée on high until smooth. Stomach-Soothing Smoothie Total Time: 5 minutes Serves: - cup coconut water ½ cup aloe vera juice cucumber, peeled ½ green apple, peeled scoop protein powder In a high-powered blender, combine all ingredients. Purée on high until smooth. GASTRIC GUT RECIPES 6
Strawberry Mojito Smoothie Total Time: 5 minutes Serves: - cup strawberries 3 5 fresh mint leaves, chopped cucumber, peeled scoop protein powder cup sparkling mineral water (such as Pellegrino) tablespoons fresh lime juice In a high-powered blender, combine all ingredients. Purée on high until smooth. 7
GI Healing juice Total Time: 5 minutes Serves: - ½ head cabbage cup aloe juice cucumber ½ cup peppermint leaves teaspoon grated fresh ginger Turmeric Tea Add all ingredients to a vegetable juicer. Gently stir the juice and drink immediately. Total Time: 5 minutes Serves: - cup coconut milk cup water tablespoon ghee tablespoon honey teaspoon turmeric In a small saucepan over medium heat, combine the coconut milk and water. Warm through, about minutes. Stir in the ghee, honey and turmeric. Cook, stirring, until heated through, about minutes longer. GASTRIC GUT RECIPES 8
Flourless pancakes Total Time: 5 minutes Serves: - ripe bananas, mashed, or ½ cups cubed butternut squash, cooked and mashed 3 eggs teaspoon cinnamon teaspoon vanilla extract Sea salt Coconut oil In a medium bowl, combine the bananas or squash, eggs, cinnamon and vanilla extract. Season with the salt and mix well. Heat a skillet coated with the coconut oil over medium-high heat. Drop the batter into the skillet to form pancakes. Cook until bubbles form on surface, flip and cook through. GASTRIC GUT RECIPES 9
COCONUT-CHIA PROTEIN PANCAKES
Coconut-Chia Protein Pancakes Total Time: 0 minutes Serves: ¼ cup gluten-free pancake mix 3 tablespoons vanilla protein powder tablespoons coconut flour ½ teaspoon baking powder Pinch of sea salt egg, beaten ¼ cup goat s milk kefir tablespoon sprouted chia seeds tablespoon coconut flakes Coconut oil In a bowl, whisk together the pancake mix, protein powder, flour, baking powder and salt. Make a well in the center of the bowl. Add the egg, kefir, chia seeds and coconut flakes and stir to combine. Heat a skillet coated with the coconut oil. Pour tablespoons of the batter onto the skillet to form a pancake. Cook for a few minutes. Once bubbles start to form, flip and cook the opposite side until golden brown. GASTRIC GUT RECIPES
COCONUT CREPES
Coconut Crepes Total Time: 30 minutes Serves: 4-5 6 eggs cup coconut milk 3 tablespoons coconut flour 3 teaspoons coconut oil, melted, plus additional for greasing pan ½ teaspoon sea salt Coconut oil In a medium bowl, combine all ingredients, except the coconut oil. Beat with an electric mixer for 3 minutes. Let stand 5 minutes. Heat a skillet greased with the coconut oil over medium-high heat. Ladle the batter into the skillet and swirl around to form a thin crepe. Cook until bubbles start to form, minutes. Flip and cook until golden. Repeat with the remaining batter. GASTRIC GUT RECIPES 3
TURMERIC EGGS Total Time: 5 minutes Serves: 3 tablespoons ghee ½ cup chopped onion 8 scallions, chopped 6 cloves garlic, minced tablespoons turmeric 4 eggs tablespoon chopped fresh thyme tablespoon chopped fresh oregano tablespoon chopped fresh basil leaves In a medium skillet over medium-low heat, melt the ghee. Add the onion, scallions, garlic and turmeric. Cook until the vegetables are softened, about 0 minutes. In a medium bowl, combine the eggs and herbs. Add to the skillet and cook, stirring constantly, until the desired doneness. GASTRIC GUT RECIPES 4
BAKED EGGS AND SPINACH
Baked Eggs and spinach Total Time: 5 minutes Serves: 4 6 cups firmly packed fresh spinach leaves shallot, chopped tablespoons coconut oil plus additional for greasing ramekins tablespoons sun-dried tomatoes 4 eggs teaspoon Italian seasoning Sea salt and pepper GASTRIC GUT RECIPES 6 3 4 Preheat the oven to 400 degrees F. In a skillet over medium heat, cook the spinach and shallot in the coconut oil, stirring occasionally, for 3 4 minutes. Stir in the tomatoes and mix well. Divide among 4 ramekins greased with the coconut oil. Crack egg into each ramekin on top of the spinach mixture. Sprinkle evenly with the Italian seasoning and season with the salt and pepper. Set the ramekins on a baking sheet and bake until set, 5 8 minutes.
Breakfast Salmon-Egg Bake Total Time: 55 minutes Serves: 4-6 tablespoons ghee onion, thinly sliced crosswise cup chopped bell pepper cup sliced mushrooms 8 eggs cup goat s milk kefir tablespoon chopped fresh dill teaspoon nutmeg Sea salt and pepper 6 ounces smoked wild-caught salmon, skin removed, broken into ½-inch pieces 3 4 5 Preheat the oven to 350 degrees F. Grease an 8 x 8-inch square baking pan. In a 0-inch skillet over medium heat, melt the ghee. Add the onion and bell pepper and cook, stirring occasionally, until softened. Add the mushrooms and cook until softened and slightly browned, 3 5 minutes. Remove the skillet from the heat and spread the vegetable mixture in the prepared baking pan. Top evenly with the salmon. In a medium bowl, combine the eggs, kefir, dill and nutmeg. Season with the salt and pepper. Beat well. Pour over the salmon. Bake until the center is set, 35 40 minutes. GASTRIC GUT RECIPES 7
Sweet potato-beet hash Total Time: 45 minutes Serves: -4 large sweet potato, peeled and cubed large beet, peeled and cubed tablespoon coconut oil, melted Sea salt and pepper slice turkey bacon onion, diced Preheat the oven to 400 degrees F. Toss the sweet potato and beet in the oil and season with the salt and pepper. Spread on a baking sheet and roast for 5 30 minutes. 3 In a skillet over medium heat, cook the turkey bacon until crispy. Add the onion and cook, stirring occasionally, until translucent. Add the roasted vegetables, stir and cook for another 5 minutes. GASTRIC GUT RECIPES 8
Baked quinoa with apples Total Time: 5 minutes Serves: cup water ½ cup quinoa, rinsed eggs, lightly beaten 5 tablespoons unsweetened applesauce ¼ teaspoon cinnamon Pinch of sea salt ¾ cup chopped apple tablespoons chopped pecans teaspoon honey 3 In a small saucepan, bring the water to a boil. Add the quinoa. Reduce the heat, cover and simmer for 0 5 minutes. Preheat the broiler on the low setting. Pour the quinoa into a broiler-safe dish. Stir in the eggs, applesauce, cinnamon and salt. Broil (watching carefully not to burn) until cooked through and golden, 5 7 minutes. Serve topped with the apple, pecans and honey. 9
Pear Porridge Total Time: 0 minutes Serves: pear, peeled and chopped 4 tablespoons coconut milk scoop protein powder tablespoons hemp seeds ¼ teaspoon ginger powder Stevia 3 In a blender, purée the pear and coconut milk on high until smooth. Pour into a small saucepan over medium heat and warm through. Remove from the heat. Stir in the protein powder, hemp seeds and ginger powder. Sweeten with the stevia to taste. Transfer to a bowl and serve warm. 0
Homemade Granola Total Time: 45 minutes Serves: 6-0 ½ cup coconut oil plus additional for greasing pan 3 cups gluten-free oats cups shredded unsweetened coconut cup sliced almonds ½ cup honey cup dried cranberries cup dried apricots, chopped 3 Preheat the oven to 350 degrees F. Grease a sheet pan with coconut oil. In a large bowl, toss together the coconut oil, oats, coconut and almonds. Spread the granola on the sheet pan. Bake, stirring occasionally, until golden brown, 30 45 minutes, watching carefully not to burn. Remove the granola from the oven and let cool. Stir in the cranberries and apricots. Transfer to airtight storage containers. GASTRIC GUT RECIPES
SOUPS & SALADS
apple-fennel soup Total Time: 55 minutes Serves: 4-6 tablespoon coconut oil medium onion, sliced bulb fennel, stalks removed, cored, and sliced green apples, peeled and chopped cups cubed butternut squash knob fresh ginger, peeled and minced teaspoon sea salt teaspoon pepper 4 cups chicken bone broth GASTRIC GUT RECIPES 3 3 In a stockpot over medium heat, melt the coconut oil. Add the onion and cook, stirring occasionally, until starting to soften. Add the fennel and apples and cook until slightly softened. Add the squash, ginger, salt and pepper and stir to combine. Add the broth, bring to a boil and reduce the heat to a simmer. Cook until the vegetables are tender (the longer the simmering time, the more flavorful the soup). Transfer the soup to a blender (or use an immersion blender) and, working in batches if necessary, purée until smooth (be careful blending hot liquids). Return to the pot, season to taste and heat through.
ONION SOUP Total Time: 50 minutes Serves: 4-6 tablespoons ghee 4 large onions, peeled and thinly sliced cups chicken bone broth cups beef bone broth 5 cloves garlic, chopped Sea salt and pepper GASTRIC GUT RECIPES 4 3 In a stockpot over medium heat, melt the ghee. Add the onions and cook, stirring occasionally, until lightly caramelized. Add the broths and garlic. Season with the salt and pepper to taste. Bring the mixture to a boil, reduce the heat and simmer for 30 50 minutes (the longer the simmering time, the more flavorful the soup).
Sweet Potato Soup Total Time: 0 minutes Serves: 4 tablespoons ghee tablespoon gluten-free flour ½ cups bone broth tablespoon honey ½ cups cooked peeled sweet potatoes ¼ teaspoon cinnamon ⅛ teaspoon ground ginger ⅛ teaspoon nutmeg cup goat s milk kefir Sea salt 3 In a medium saucepan over medium heat, melt the ghee. Add the flour and whisk until the mixture is smooth and bubbly. Stir in the broth. Bring to a boil and reduce the heat to a simmer. Stir in the honey, sweet potatoes and spices. Return to a simmer. Transfer the soup to a blender and, working in batches if necessary, purée until smooth (be careful blending hot liquids). Return the soup to the pan over medium heat. Stir in the kefir and season with the salt to taste. Heat through. GASTRIC GUT RECIPES 5
MUSHROOM SOUP GASTRIC GUT RECIPES 6
MUSHROOM SOUP Total Time: 45 hours Serves: -4 3 tablespoons ghee cup chopped onion 3 cups mushrooms, trimmed and sliced ½ teaspoons paprika ½ teaspoons coconut aminos teaspoon dillweed cup chicken bone broth ½ cup coconut milk ½ tablespoons arrowroot powder tablespoons chopped fresh parsley teaspoon apple cider vinegar ½ teaspoon sea salt ½ teaspoon pepper 3 In a large pot over medium heat, melt the ghee. Add the onion and cook, stirring occasionally, for 5 minutes. Add the mushrooms and cook, stirring occasionally, for another 5 minutes. Stir in the paprika, coconut aminos and dillweed. Add the broth. In a small bowl, whisk together the coconut milk and arrowroot powder. Add to the pot and stir well to blend. Cover and simmer, stirring occasionally, 5 minutes. Stir in the parsley, vinegar, salt and pepper. Warm through over low heat for 3 5 minutes. GASTRIC GUT RECIPES 7
Pumpkin-Ginger Soup Total Time: 45 minutes Serves: 8 onions, finely chopped 3 tablespoons coconut oil 3 tablespoons grated fresh ginger 3 cloves garlic, minced cans (5 6 ounces each) pure pumpkin 5 7 cups chicken bone broth cup goat s milk kefir Sea salt and pepper 3 In a stockpot over medium heat, cook the onions in the coconut oil, stirring occasionally, until translucent. Add the ginger and garlic and cook, stirring, until fragrant. Stir in the pumpkin and add the broth to reach the desired consistency. Bring to a boil, reduce the heat and simmer 0 minutes or longer (the longer the simmering time, the more flavorful the soup). If desired, transfer to a blender (or use an immersion blender) and, working in batches if necessary, purée until smooth. Return the soup to th pot, stir in the kefir and season to taste with the salt and pepper. Warm through. GASTRIC GUT RECIPES 8
LEMONGRASS CHICKEN SOUP Total Time: 6.5 hours Serves: 4 pound boneless, skinless chicken breasts 3 cups chicken bone broth cups chopped cabbage cup sliced mushrooms 4 carrots, chopped /3 cup sliced onion ¼ cup fresh lemon juice stalks lemongrass, smashed, or zest of lemon, cut into strips 4 cloves garlic, minced knob fresh ginger, peeled and minced Sea salt In a slow cooker, combine all ingredients. Cook on low for 6 8 hours. Remove and discard the lemongrass or lemon zest. Shred the chicken in the mixture and stir to distribute. Season with the salt to taste. Soups & Salads GASTRIC GUT RECIPES 9
SLOW-COOKER BONE BROTH CHICKEN-VEGETABLE SOUP GASTRIC GUT RECIPES 30
SLOW-COOKER bone broth chicken-vegetable soup Total Time: 6.5 hours Serves: 4-6 3 or 4 boneless, skinless chicken breasts 4 cups chicken bone broth 5 ribs celery, chopped 5 carrots, chopped onion, chopped 4 cloves garlic, minced 4 thyme sprigs Sea salt and pepper tablespoon chopped fresh parsley In a slow cooker, combine first 7 ingredients. Season with the salt and pepper. Cook on low for 6 hours. Using a fork, shred the chicken in the mixture. Taste and adjust the seasoning if necessary. Serve topped with the parsley. GASTRIC GUT RECIPES 3
SLOW-COOKER KALE CHICKEN SOUP Total Time: 6.5 hours Serves: 6 pounds boneless, skinless chicken breast, chopped 6 cups chicken bone broth 3 handfuls of chopped kale onion, chopped Sea salt and pepper tablespoons chopped parsley ¼ teaspoon apple cider vinegar In a slow cooker, combine the chicken, broth, kale and onion. Season with the salt and pepper. Cook on low for 6 8 hours. Stir in the parsley and vinegar. Cook another 5 minutes. Taste and adjust the seasoning if necessary. GASTRIC GUT RECIPES 3
CHICKEN BONE BROTH Total Time: 4 hours Serves: Varies Chicken necks and feet Garlic cloves, smashed Carrots, cut into chunks Onions, cut into chunks Spinach 3 tablespoons apple cider vinegar bay leaves Sea salt and pepper Water In a slow cooker, combine all ingredients with enough water to completely cover the chicken parts. Cook on high and allow to simmer for 4 hours. Strain, cool, transfer to airtight storage containers and chill or freeze. GASTRIC GUT RECIPES 33
Blueberry-basil kale salad Total Time: 0 minutes Serves: -3 Dressing ½ cup blueberries ¼ cup fresh basil leaves tablespoons olive oil 5 teaspoons apple cider vinegar teaspoon honey Sea salt Salad cups chopped kale ½ cups chopped cooked chicken ½ cup fresh blueberries ¼ cup chopped sprouted walnuts ½ cucumber, peeled and sliced Handful of sprouts ¼ red onion, chopped 3 To make the dressing: In a blender, combine the blueberries, basil, oil, vinegar and honey. Purée until smooth. Taste the dressing, season with the salt and purée again to combine. To prepare the salad: In a large bowl, combine all ingredients. Toss well. Serve drizzled with the dressing. GASTRIC GUT RECIPES 34
TACO SALAD Total Time: 5 minutes Serves: 4-6 tablespoon chili powder teaspoons sea salt teaspoons cumin teaspoons onion powder ¼ teaspoon garlic powder pound ground turkey Coconut oil 4 6 cups chopped romaine lettuce ¾ cup cooked black beans ½ avocado, cubed 3 In a small bowl, combine the chili powder, salt, cumin, onion powder and garlic powder for the taco seasoning. In a skillet over mediumhigh heat, cook the turkey with the coconut oil until no longer pink. Add the taco seasoning to taste (you may have extra) and stir until incorporated. Combine the lettuce, beans, avocado and turkey mixture in a large bowl and toss to combine. GASTRIC GUT RECIPES 353
MAIN DISHES
SLow-cooker beef stew Total Time: 4.5 hours Serves: 4-6 pounds cubed grass-fed beef stew meat 3 sweet potatoes, peeled and cubed onion, diced cup diced celery cup diced carrots ½ cup beef bone broth 3 cloves garlic, minced tablespoons coconut oil tablespoon worcestershire sauce tablespoon honey sprig fresh thyme sprig fresh rosemary Sea salt and pepper GASTRIC GUT RECIPES 37 In a slow cooker, combine all ingredients. Cook until the beef and vegetables are tender, 4 5 hours. Remove the herb sprigs before serving.
Slow-cooker BEEF AND ROOT VEGGIE STEW Total Time: 4.5 hours Serves: 4-6 pounds cubed grass-fed beef stew meat sweet potatoes, peeled and diced onions, chopped rutabaga, peeled and diced 4 carrots, chopped cloves garlic, minced cups beef bone broth tablespoons Worcestershire sauce teaspoon apple cider vinegar Sea salt and pepper In a slow cooker, combine all ingredients and mix well. Cook on high for 4 6 hours. Season to taste. GASTRIC GUT RECIPES 38
STEAK WRAPS Total Time: 0 minutes Serves: 3-4 onion, chopped bell pepper, chopped Coconut oil 3 cloves garlic, minced pound grass-fed steak, thinly sliced 3 tablespoons coconut aminos Sea salt and pepper Romaine lettuce leaves Sprouts Sauerkraut 3 In a skillet over mediumhigh heat, cook the onion and bell pepper in the coconut oil, stirring occasionally, until the onion is translucent. Add the garlic and cook, stirring, until fragrant, 30 60 seconds. Add the steak and cook, stirring occasionally, until the desired doneness. Season with the coconut aminos, salt and pepper to taste. Serve the steak mixture in the lettuce leaves and top with the sprouts and sauerkraut as desired. GASTRIC GUT RECIPES 39
Avocado-Stuffed Meatballs Total Time: 30 minutes Serves: 4 Coconut oil (for greasing pan) pound ground grass-fed beef egg 3 tablespoons chopped fresh parsley 4 cloves garlic, minced tablespoon Dijon mustard teaspoon sea salt teaspoon pepper ½ avocado, diced 3 4 Preheat the oven to 400 degrees F. Lightly grease a sheet pan with the coconut oil. In a large bowl, combine all remaining ingredients except the avocado. Mix well and, using wet hands, form 8 to meatballs. To stuff the meatballs, make a hole in the center, insert the avocado cube and close up the hole, making sure the avocado is fully surrounded by meat. Place the meatballs on the prepared sheet pan and bake until cooked through, about minutes. GASTRIC GUT RECIPES 40
SPAGHETTI SQUASH ALFREDO Total Time:.5 hours plus soaking time Serves: 4-6 cup raw cashews spaghetti squash cups water 6 cloves garlic, minced teaspoon sea salt ⅛ teaspoon nutmeg teaspoon fresh lemon juice pound ground bison Coconut oil 3 Soak the cashews in water for 4 hours. Drain and set aside. Preheat the oven to 45 degrees F. Prick the squash all over with a small sharp knife. Place on a sheet pan and roast the whole squash until tender when pierced with knife, 45 90 minutes, depending on the size. Let cool. 4 In a blender, combine the cashews and the cups of water. Purée until a paste is formed. Add to a small saucepan over medium heat with garlic, salt and nutmeg. Cook until heated through. Stir in the lemon juice. Keep warm. 5 6 In a skillet over medium-high heat, cook the bison in the coconut oil until no longer pink. Keep warm. When the squash is cool enough to handle, cut it in half lengthwise and remove the seeds with a spoon. Use a fork to remove the spaghetti strands and place in a serving bowl. Top with the cooked bison and cashew sauce. GASTRIC GUT RECIPES 4
Bison-Stuffed Mushrooms Total Time: 45 minutes Serves: 4 cup quinoa, rinsed cups chicken bone broth ½ cup chopped fresh parsley 3 tablespoons coconut oil 8 large portobello mushroom caps Salt and pepper zucchini, chopped onion, chopped tablespoons minced garlic Coconut oil plus additional melted for drizzling tablespoon Italian seasoning pound ground bison 3 4 5 Preheat the oven to 400 degrees F. Prepare the quinoa with the broth per package directions. Fluff with a fork and stir in the parsley. Meanwhile, melt tablespoons of the coconut oil. Brush the tops of the mushrooms with half and reserve the remaining oil for drizzling. Sprinkle the mushrooms with the salt and pepper. Place (gills facing up) on a baking sheet. In a large skillet over medium heat, cook the zucchini, onion and garlic in the remaining tablespoon of coconut oil, stirring occasionally, for 0 minutes. Add the Italian seasoning and season with the salt and pepper to taste. Stir in the bison and brown, breaking up clumps, until cooked through. Stir in the reserved quinoa. Remove from the heat. Divide the quinoa mixture evenly among the mushrooms, mounding the tops. Drizzle with the reserved melted coconut oil as desired. Bake until heated through. GASTRIC GUT RECIPES 4
BISON BURGERS Total Time: 0 minutes Serves: 4 pound ground bison tablespoon garlic powder tablespoon Worcestershire sauce teaspoons sea salt teaspoons pepper teaspoons onion powder ½ teaspoon cumin Coconut oil Fresh or cooked spinach 3 In a large bowl, combine all ingredients except the coconut oil and spinach. Mix thoroughly and form into 4 patties. In a skillet over medium-high heat, cook the patties in the coconut oil, turning once, 8 minutes or until the desired doneness. Serve over a bed of the spinach. Main Dishes GASTRIC GUT RECIPES 43 43
LAMB BURGERS GASTRIC GUT RECIPES 44
Lamb burgers Total Time: 30 minutes Serves: 4 pound ground lamb ½ onion, chopped tablespoon fresh lemon juice tablespoon chopped fresh dill tablespoon chopped fresh mint leaves teaspoons chopped fresh oregano Sea salt Coconut oil Fresh or cooked spinach 3 In a bowl, combine the lamb, onion, lemon juice and herbs. Season with the salt. Mix until the seasonings are evenly dispersed through the meat. Form into 4 patties. In a skillet over mediumhigh heat, cook the patties in the coconut oil, turning once, until no longer pink, 8 minutes. Serve over a bed of the spinach. GASTRIC GUT RECIPES 45
Baked artichoke chicken Total Time: hour Serves: 4 tablespoons ghee plus additional for greasing pan onion, chopped cup sliced mushrooms Garlic powder Italian seasoning Sea salt and pepper 8 ounces goat cheese (chèvre) ½ cup chicken bone broth can (4 ounces) artichoke hearts, drained cup fresh spinach 4 boneless, skinless chicken breasts 3 4 Preheat the oven to 350 degrees F. Lightly grease a 3 x 9-inch baking pan with the ghee. In a skillet over medium heat, cook the onion in the ghee, stirring occasionally, until softened. Add the mushrooms and cook until golden. Season with the garlic powder, Italian seasoning, salt and pepper to taste. Crumble the cheese into the pan, add the broth and stir well to combine. Stir in the artichoke hearts and spinach. Put the chicken in the prepared baking pan. Pour the artichoke mixture over top and bake until the chicken is cooked through, about 30 minutes. GASTRIC GUT RECIPES 46
CHICKEN SALAD LETTUCE WRAPS Total Time: 5 minutes Serves: ½ cups cooked shredded or chopped chicken breast rib celery, chopped 6 8 seedless grapes, sliced tablespoons chopped sprouted walnuts tablespoon goat s milk kefir teaspoon Dijon mustard Sea salt and pepper Bibb or romaine lettuce leaves In a bowl, combine the chicken, celery, grapes and walnuts. Stir in the kefir and mustard. Season with the salt and pepper to taste. Spoon into the lettuce leaves. GASTRIC GUT RECIPES 47
Bacon-cabbage toss Total Time: 45 minutes Serves: -3 5 slices turkey bacon, chopped 4 tablespoons ghee onion, chopped ½ head cabbage, shredded teaspoon apple cider vinegar Sea salt and pepper 3 4 In a large skillet over medium heat, cook the turkey bacon until crisp. Add tablespoons of the ghee. When melted, add the onion and cook, stirring, until translucent. Add the cabbage and cook, stirring occasionally, until soft, for 0 to 30 minutes. Reduce the heat to low and add the vinegar and remaining tablespoons of ghee. Stir to combine and season with the salt and pepper to taste. GASTRIC GUT RECIPES 48
Avocado-Tuna Salad Lettuce Wraps Total Time: 5 minutes Serves: - can (5 6 ounces) wild-caught tuna ½ avocado, halved and pitted ¼ onion, chopped tablespoon chopped fresh parsley teaspoons fresh lemon juice teaspoon sea salt teaspoon olive oil Romaine lettuce leaves Flake the tuna into a bowl. Scoop the avocado out of the peel and add to the bowl. Add the onion, parsley, lemon juice, salt and olive oil and mix well. Serve the tuna salad in the lettuce leaves. GASTRIC GUT RECIPES 49
SALMON STIR-FRY GASTRIC GUT RECIPES 50
Salmon stir-fry Total Time: 30 minutes Serves: -3 teaspoons coconut oil onion, chopped cup chopped bell pepper ¼ cup coconut aminos teaspoons rice vinegar pound wild-caught Alaskan salmon, skinned and cut into chunks ½ cups mushrooms, chopped head broccoli, chopped and blanched 4 cloves garlic, minced tablespoon minced fresh ginger tablespoon sprouted chia seeds In a skillet over medium heat, melt the coconut oil. Add the onion, bell pepper, coconut aminos and vinegar. Cook, stirring occasionally, until onions and bell peppers are softened. Stir in the salmon and coat with the onion mixture. Add the mushrooms, broccoli, garlic, ginger and chia seeds. Cook, stirring, until the salmon is opaque and flakes easily with a fork. GASTRIC GUT RECIPES 5
Salmon patties Total Time: 0 minutes Serves: - can (6 7 ounces) wildcaught Alaskan salmon, drained eggs ¼ box Mary s Gone Crackers, crumbled ¼ onion, chopped ½ teaspoon dillweed ½ teaspoon sea salt tablespoon coconut oil In a medium bowl, combine the salmon, eggs, crackers, onion, dillweed and salt. Mix with your hands to combine. Form into patties. In a skillet over medium-high heat, cook the patties in the coconut oil, turning once, until golden brown and heated through, for 8 0 minutes. Main Dishes GASTRIC GUT RECIPES 5 5
Baked grouper with coconut-cilantro sauce Total Time: 30 minutes Serves: 4 tablespoons coconut oil 4 wild-caught grouper fillets (6 ounces each) ¼ teaspoon sea salt ½ cup coconut milk ½ cup cilantro leaves cloves garlic, minced teaspoon minced fresh ginger ½ teaspoon curry powder 3 4 Preheat the oven to 45 degrees F. Grease a 3 x 9-inch baking pan with the coconut oil. Place the fish in the prepared pan. Sprinkle with the salt. Combine the coconut milk, cilantro, garlic, ginger and curry powder in a food processor. Pulse until smooth. Pour half of the mixture over the fish. Bake until the fish flakes easily, 5 0 minutes. Pour the remaining mixture over the baked fish and serve. GASTRIC GUT RECIPES 53
Sautéed Pesto Mahi Mahi over Spaghetti Squash Total Time: 55 minutes Serves: 4 spaghetti squash cloves garlic cups mixed fresh herbs (such as basil, sage, cilantro, and parsley) ½ cup olive oil ¼ cup pine nuts ½ cup grated or crumbled raw goat cheese 4 wild-caught mahi mahi fillets Coconut oil 3 4 5 6 Preheat the oven to 45 degrees F. Prick the squash all over with a small sharp knife. Place on a sheet pan and roast the whole squash until tender when pierced with knife, 45 90 minutes, depending on the size. Let cool. When the squash is cool enough to handle, cut in half lengthwise and remove the seeds with a spoon. Use a fork to remove the spaghetti strands and place in a serving bowl. Keep warm. Meanwhile, in a food processor, pulse the garlic until chopped. Add the herbs and pulse until chopped. Add the oil and pine nuts and process until a smooth paste forms. Pulse in the cheese until combined. Rub the fish on both sides with some of the pesto mixture. Reserve the remaining pesto. Place a skillet with the coconut oil over medium-high heat until it just starts to smoke. Add the fish and cook, turning once, until it flakes easily, 6 0 minutes. Serve the fish over the squash and top with the reserved pesto as desired. GASTRIC GUT RECIPES 54
Fried Faux Rice Total Time: 0 minutes Serves: -4 large head broccoli, chopped into small florets onion, chopped carrot, shredded 3½ tablespoons ghee Sea salt and pepper eggs, lightly beaten tablespoons coconut aminos 3 4 In a high-powered blender, pulse the broccoli until it resembles grains of rice, being careful not to overprocess. In a skillet over medium heat, cook the riced broccoli with the onion and carrot in 3 tablespoons of the ghee, stirring occasionally, until tender. Season with the salt and pepper to taste. Keep warm. In another skillet over medium heat, and melt the remaining ½ tablespoon of ghee. Add the eggs and stir to scramble them and chop finely. Immediately add to the broccoli mixture and stir to combine. Stir in the coconut aminos, warm through and serve immediately. GASTRIC GUT RECIPES 55
EXTRAS
Slow-Cooker Cinnamon Applesauce Total Time: 6.5 hours Serves: 6-8 0 large green apples, peeled, cored and chopped ½ cup water teaspoon cinnamon Stevia In a slow cooker, combine all ingredients, sweetening with the stevia to taste. Cook on low for 6 8 hours. Mix the applesauce well and mash any clumps of the apples to reach the desired consistency. GASTRIC GUT RECIPES 57
Chard greens Total Time:.5 hours Serves: 4-6 tablespoon coconut oil tablespoons garlic, minced 5 cups chicken bone broth 5 bunches chard, trimmed and chopped Sea salt and pepper 3 In a large pot over medium heat, melt the coconut oil. Add the garlic and cook, stirring, for 3 minutes. Pour in the broth and bring to a boil. Reduce the heat and simmer for 30 minutes. Add the chard and raise the heat to medium-high. Let the greens cook down for about 45 minutes, stirring occasionally. Reduce the heat to medium and cook until the greens are tender. Season with the salt and pepper to taste. GASTRIC GUT RECIPES 58
BAKED VEGETABLE FRIES
Baked Vegetable Fries Total Time: 55 minutes Serves: -4 rutabaga, peeled 3 carrots red bell pepper onion portobello mushroom caps tablespoons coconut oil, melted teaspoons onion powder teaspoons garlic powder Sea salt and pepper 3 4 Preheat the oven to 45 degrees F. Cut the vegetables into long, thin strips. (You should have about a cup of each.) Place on a large baking sheet (working in batches if necessary) and toss with the coconut oil to coat. Spread in a single layer, sprinkle with the onion powder and garlic powder and season with the salt and pepper. Roast until the vegetables are tender and golden brown, about 40 minutes. GASTRIC GUT RECIPES 60
Raw Vanilla Ice Cream Total Time: 0 minutes plus soaking/freezing time Serves: cups raw cashews cups coconut meat cup honey ⅓ cup coconut butter tablespoons vanilla extract ½ teaspoon sea salt ¾ cup water (as needed) 3 4 Soak the cashews in water for 4 hours. Drain and set aside. In a blender, combine the coconut meat, honey, coconut butter, vanilla extract and salt. Purée until smooth and creamy, adding water as needed to keep the mixture circulating in the blender. Once mixed well, add the drained cashews and blend until smooth and whipped. Transfer the mixture to a bowl and freeze until the desired consistency is reached. 6