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
