HEALING RECIPES
Transform your tummy with soothing, restorative and energy-enhancing bowls of goodness.
A GUIDE TO THE ICONS
I’ve included little icons before each recipe so you can ensure it meets your dietary needs. They will help you create a personalized balanced and nourishing diet. See you later, bloating and tummy trouble!
In some cases you’ll need to choose the option for a particular ingredient that suits your dietary needs – for example, to make a vegetarian soup, choose the vegetable stock rather than a meat broth.
Here’s a breakdown of what each at-a-glance icon signifies.
GF GLUTEN-FREE
Gluten is a mixture of proteins found in grains such as wheat, rye, barley and oats. Some people can tolerate oats, but the tricky bit is finding oats that haven’t been contaminated by wheat or other grains during processing. Symptoms of gluten sensitivity can include gastrointestinal issues, skin problems, changes in weight, headaches and depression. Gluten sensitivity can make you feel ill or uncomfortable in your gut, and can affect your mood and quality of life.
WF WHEAT-FREE
Some people find wheat hard for their sensitive gut to digest and that it can cause allergic reactions. Common symptoms of a wheat allergy can include eczema, hives, asthma, hay fever, IBS, tummy aches, bloated stomach, nausea, headaches, joint pain, depression, mood swings and tiredness. Wheat products can be replaced with buckwheat, rice, quinoa, tapioca and wheat-free flours after the initial four-week period.
DF DAIRY-FREE
To avoid dairy in the supermarket, look on labels for any food that contains cow’s or goat’s milk, cheese, buttermilk, cream, crème fraîche, milk powder, whey, casein, caseinate and margarines, all of which contain milk products. Substitutes for dairy milk can include nut and seed milks, and coconut milk. Butter and ghee are used in some recipes – see how you react to them.
SF SUGAR-FREE
Sugar can contribute to nutrient deficiencies, as it provides energy without any nutrients. Researchers have reported that people with deficiencies of such vitamins, minerals and nutrients as magnesium, zinc, fatty acids and B-group vitamins are more likely to show symptoms of anxiety and depression.
VEG VEGETARIAN
These recipes contain no meat, eggs or dairy products. To ensure you’re eating enough of the essential nutrients needed for optimum health and gut healing, it’s a good idea to include forms of protein, iron, B12, vitamin D and calcium in your diet. Good fats from non-meat sources are also very important. Eating a wide variety of real foods and not cutting out whole food groups unless absolutely necessary is a philosophy that works well for many people in the long term. Some recipes not marked VEG may still be suitable for lacto-ovo vegetarians – check the ingredients lists.
SHOPPING LIST
Here’s your everyday shopping list for the four-week protocol and beyond.
Remember to consume foods as close to their natural state as possible, as it’s much easier on the digestive system.
VEGETABLES
Arugula
Asian greens
Asparagus
Avocados
Beets
Bok choy
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Cherry tomatoes
Chili peppers
Cucumbers
Daikon
Eggplants
English spinach
Fennel
French shallots
Garlic
Green beans
Kale
Lettuce
Mushrooms
Olives
Onions
Parsnips
Peas
Peppers
Rutabagas
Scallions
Snow peas
Sprouts (all types)
Swiss chard
Sweet potato
Tomatoes
Turnips
Watercress
Winter squash
Yellow button (pattypan) squash
Zucchini
EGGS
Eggs (organic, free-range)
DAIRY (FULL-FAT)
Butter (organic, unsalted)
Ghee
MEAT
Bacon/ham (sugar- and nitrate-free)
Beef and veal
Chicken
Duck
Lamb
Organ meats
Pork
Turkey
SEAFOOD
Anchovies
Fresh fish
Oysters
Salmon (wild-caught)
Sardines
Sashimi
Scallops
Sea vegetables
Shellfish
Shrimp
Squid
Tuna
FATS AND OILS
Butter (organic, unsalted)
Coconut oil (extra virgin)
Extra virgin olive oil (cold-pressed)
Ghee
Seed and nut oils (macadamia, walnut, sesame, flaxseed)
SEEDS, NUTS AND NUT BUTTERS
Almond butter
Almonds (slivered)
Brazil nut butter
Chia butter
Chia seeds
Flaxseeds (linseed)
Hazelnut butter
Macadamia butter
Nuts (activated)
Pecan butter
Pine nuts
Poppy seeds
Pumpkin seeds (pepitas)
Sesame seeds
Sprouted cereal
Sunflower seeds
Tahini
Walnut butter
GRAINS, FLOURS AND BAKING
Almond flour
Amaranth
Arrowroot flour
Arrowroot powder
Baking powder (gluten- and additive-free)
Baking soda
Brown rice
Brown rice crackers
Brown rice flour
Brown rice puffs
Buckwheat
Buckwheat flour
Buckwheat groats and pasta
Creamy buckwheat
Cacao butter
Cacao nibs
Cacao powder
Coconut butter
Coconut flakes
Coconut flour
Desiccated coconut
Golden flaxmeal
Granola (gluten-free)
Hazelnut flour
Millet
Quinoa
Quinoa flakes
Self-rising flour (gluten-free)
Tapioca flour
Vanilla beans
Vanilla essence (alcohol-free)
White rice
FRESH HERBS AND SPICES
Asafoetida
Basil
Cardamom
Chives
Cilantro
Cinnamon
Cumin (ground)
Cumin seeds
Curry leaf
Curry spices
Dill
Ginger
Mint
Nutmeg
Oregano
Parsley
Rosemary
Saffron
Sage
Thyme
Turmeric
CONDIMENTS AND SWEETENERS
Apple cider vinegar
Black pepper (fresh)
Celtic sea salt
Coconut aminos
Coconut milk
Coconut nectar
Dijon mustard
Dulse flakes
Nutritional yeast flakes
Stevia drops and/or powder
Tamari sauce (wheat-free)
Tomato paste
Vegetable stock (sugar- and additive-free)
Xylitol
MILKS AND DRINKS
Coconut water (from young coconuts)
Coffee (decaf)
Dandelion tea
Herbal teas/tisanes
Mineral/soda water
Nut milks
Tea (decaf)
FRUITS
Avocados
Berries (fresh and frozen)
Lemons
Limes
SUPPLEMENTS (OPTIONAL)
Calcium
Cod liver oil
Diatomaceous earth
Folic acid
Krill oil
L-Glutamine
Magnesium
Potassium
Probiotics
Slippery elm powder
Vitamins A, B, C, D and E
Zinc