TO HEAL YOUR GUT
MEDICAL DISCLAIMER
Information in The Myers Way® is provided for
informational purposes only. The information is a result of years of practice experience by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information in The Myers Way® for diagnosing or treating a health
problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in The Myers Way®. Information
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Hello there! I’m so glad you’ve signed
up for my newsletter and are ready to
take your health into your own hands!
Simply put, the gut is the gateway to
health.
There are actually more bacteria
in your gut than there are human cells
in your entire body!
Nearly 80% of your immune system
is in the gut, and the gut is also where
95% of your serotonin is produced
(serotonin is a neurotransmitter found
in the blood, digestive tract, and nervous
system of animals).
So if you want to be happy
and healthy, your gut is the
first place to start!
Healthy Gut or a Leaky Gut?
Leaky gut is a condition I see every day in my medical clinic, and it is one of the primary
root causes of autoimmune and thyroid diseases. If your gut has become leaky it means
the the tight junctions that usually hold the walls of your intestines together have become
loose, allowing undigested food particles, microbes, toxins, and more to escape your gut
and enter your bloodstream.
You can think of your gut lining as a drawbridge. Teeny tiny boats (micronutrients in
food) that are meant to travel back and forth are able to go under the bridge without a
problem. But, things such as gluten, gut infections, medications, or toxins, can cause
the drawbridge to go up, allowing bigger boats to cross over that aren’t meant to travel
through. In this case, it’s microbes, toxins, pathogens,
proteins, and partially digested
food particles that are passing
under the drawbridge and
escaping into your
bloodstream.
Eating an anti-inflammatory
diet will go a long way in
healing your gut, however,
I find that most of my patients
heal much faster with just a
few targeted, gut-healing
supplements.
L-Glutamine
L-Glutamine is an amino acid that is fundamental to the well-being of the digestive and immune systems. Glutamine is great for repairing damage to the gut, helping the gut lining to regrow and repair, undoing the damage caused by leaky gut, and reducing sugar cravings. I recommend 3-5 grams a day.
GI Repair Powder
GI Repair Powder contains three supplements in one: L-glutamine, licorice, and aloe vera. The licorice soothes an irritated gut. L-glutamine helps repair the mucosal lining of the gastrointestinal tract. Arabinogalactan contains polysaccharide that provides support for the gut microflora and can increase beneficial short-chain fatty acid production.
Collagen
Hydrolyzed Collagen contains amino acids that promote rapid reproduction of blood cells for healthy hair, nail, skin, bone, and joint health care. It is especially helpful for sealing up a leaky gut.
Add back in the essential
ingredients for proper
digestion and absorption
that may have been depleted
by diet, drugs, diseases,
or aging. This includes
digestive enzymes,
hydrochloric acid
and beneficial bacteria
that are required for
proper digestion.
Probiotic
Our gut is full of “good”and friendly bacteria that help us properly break down and digest our food. They help keep our gut in check and prevent ‘bad’ bacteria from overgrowth. Unfortunately, these friendly bacteria can be depleted and disrupted by taking antibiotics, steroids, acid-blocking medications, eating a poor diet, and many other factors. Taking a highly concentrated dose (25-100 billion units a day) of probiotics on a daily basis can help you regain a healthy balance of bacteria in your gut.
Digestive Enzyme
Digestive enzymes are plant or microbial-based
supplements that support the breakdown, absorption, and utilization of macronutrients. Taken with meals, they work with the body’s own reduced supply of enzymes to achieve maximum digestion and support intestinal repair mechanisms.
HCL
Betaine hydrochloride (HCL) promotes optimal gastric acidity for support of protein digestion and absorption of minerals and other nutrients such as vitamin B12. There is simple at home test you can do to see if you have low stomach acid and are in need of HCL replacement. Begin to eat a meal and ⅓ of the way into your meal take 650 mg of HCL and then finish your meal. If you experience heartburn, you have sufficient levels of HCL. If you do not experience any burning sensation in your upper abdomen, then you likely would benefit from HCL at each meal.
These escaped particles can wreak all kinds of havoc on your body. Once they enter your bloodstream, your immune system tags them as invaders and attacks them, causing a huge rise in inflammation. As long as your gut remains leaky, these particles continue to enter your bloodstream and the attacks just keep on coming. These
constant attacks can manifest in a huge range of symptoms, including the ones listed.
The chronic state of inflammation caused by leaky gut is what triggers and worsens autoimmune disease. As your immune system becomes more stressed, it is less able to attack pathogens
and invaders with precision. Instead, it begins indiscriminately sending wave after wave of attack in a desperate attempt to fight off the invaders. Eventually, your body’s own tissues end up on
Signs You
Have a
Leaky Gut
9
BONES osteopenia osteoporosis BRAIN anxiety depression brain fog DIGESTIVE SYSTEM bloating constipation diarrhea weight loss fat malabsorption HORMONES irregular periods PMS perimenopausal or menopausal symptoms IMMUNE SYSTEM frequent colds fluand infections joint/muscle pain autoimmune disorders INFECTIONS— GUT parasite small intestinal bacterial overgrowth (SIBO) yeast overgrowth (candida) METABOLISM excess weight obesity diabetes NUTRIENTS iron deficiency/ anemiaomega-3 fatty acid deficiency vitamin deficiencies SKIN acne
DETEC
TION
How to Heal a Leaky Gut
Optimizing your diet is a key part of
healing a leaky gut. That’s why I’ve filled
this eBook with recipes that are delicious
and are full of the fuel our bodies need
to be in excellent health.
I’ve specifically created these recipes
to be full of gut-healing nutrients like
zinc, sulfur, collagen, L-glutamine,
medium chain triglycerides, fatty acids,
vitamins A and D, prebiotics, caprylic acid
and lauric acid, enzymes, selenium, and
magnesium to heal your leaky gut and
improve your health.
REMOVE
REPLACE
REINOCULATE
REPAIR
THE 4R APPROACH
TO HEALING
A LEAKY GUT
TREA
Each of these recipes is free of gluten,
grains, dairy, legumes, nuts and seeds,
nightshades, eggs, sugar and caffeine.
They’re approved for all of The
Myers Way
®Protocols, including my
Autoimmune Solution and Thyroid
Connection protocols. I have also noted
which ingredients are not approved for
the Small Intestinal Bacterial Overgrowth
(SIBO) and Candida Protocols, so be sure
to eliminate or substitute those. Please
make substitutions for any ingredients
you have known allergies or sensitivities
to. Most of all, enjoy!
Here’s to your health!
Inflammatory
Ingredient Gut-Healthy Swap Out
Flour Coconut Flour Cassava Flour Banana Flour Tapioca Flour Squash Flour Apple Flour Chestnut Flour Dairy Coconut Milk Coconut Butter Coconut Milk Yogurt Coconut Oil Water BrothBone Tigernut Milk
Eggs
(for baking) Gelatin Applesauce* SquashBaked Baked Sweet Potato Avocado Mashed Banana Coconut Milk Yogurt
Nuts & Seeds Tigernuts Tigernut “Butter” Chestnuts Chestnut Paste Coconut* Coconut Butter
Sugar Stevia Dates Jam* Applesauce* Other Dried Fruits Pineapple Juice BananasRipe
Seasonings MustardACV Olives and Olive
Tapenade Fresh Herbs
Citrus Zest
& Juice Ume Plum Vinegar Coconut Aminos Coconut Vinegar
Caffeine Dandelion Roasted Root Tea
Gluten-Free
Teeccino Herbal Tea Sparkling Water HorchataTigernut
Fresh-Pressed
Juice
Coconut Water
Cooking without inflammatory foods and allergens is
pretty simple once you have the tools and know-how.
Here are my favorite swap outs and exchanges using
safe, good-for-the-gut foods.
*Unsweetened
Step #1: Ditch Gluten
The most important dietary step you can take to prevent or reverse chronic illness and autoimmune disease is to eat a
gluten-free diet. I recommend for everyone with an autoimmune or thyroid condition go gluten-free for good. I recommend that everyone else give up gluten for 30 days to see how you feel before adding it back in. Patients are often amazed that the
symptoms they thought of as “just a part of life” disappear after a short time off of gluten.
So what exactly is gluten?
Gluten is a protein naturally found in white and wheat flour, as well as other grains like barley, rye, spelt, kamut, semolina, and einkorn. Gluten can also be found in many processed foods, such as soy sauce, certain vinegars, brewer’s yeast, some alcohols, soups, lunch meats, salad dressings, marinades, and spices.
Gluten causes leaky gut
When you eat gluten, it travels through your stomach and arrives in your small intestine, where we know from Dr. Alessio Fasano’s research that it triggers the release of zonulin. Zonulin is a chemical that signals the tight junctions of your intestinal wall to open up, creating leaky gut.
It causes inflammation
It is estimated that one in 30 people have a gluten sensitivity - meaning eating gluten causes inflammation every time they eat it. What’s more, an estimated 99 percent of people with gluten sensitivity are undiagnosed, so they are fanning the flames of their inflammation without even knowing it.
And, it causes your body to attack itself
Gluten can also directly cause your immune system to attack your body’s own tissues in a phenomenon called molecular mimicry. The protein in gluten, gliaden, has many chemical similarities with your own body’s tissues. They are so similar in fact, that when you eat
gluten-containing foods your immune system
Step #2: Add In Gut-Healing Bone Broth
Broth should become a staple in your kitchen. You’ll notice
I use broth in many of these recipes because it is a nutritional
powerhouse for gut healing. It’s also super simple
and cheap to make yourself at home.
Homemade broths contain gelatin which heals the mucosal
lining of the digestive tract and helps aid in the digestion
of nutrients. Gelatin is also a potent helper for hair, skin,
nails, and joints because it replenishes the collagen that we
lose as we age or due to malabsorption. Studies also show
that eating chicken soup during a respiratory infection
reduces the number of white blood cells, which
are the cells that cause flu and cold symptoms.
Think of bone broth as a healer for the immune
system, bones, connective tissue, and gut.
Gut-Healing Chicken Bone Broth
2 lbs organic or pasture-raised chicken drumsticks Using chicken wings and drumsticks will yield a richer broth that is higher in gelatin due to the collegen/connective tissue. 1 gallon filtered water
1 Tbsp sea salt
4 stalks celery, ends removed 2 carrots, ends removed
3 scallions, ends removed
2 Tbsp lemon juice or raw apple cider vinegar
STEP 1 Add all ingredients to a slow cooker.
Cook on low for 12-24 hours.
Alternately, cook on high for 6-12 hours to speed up the process.
To develop a delicious intense roasted chicken flavor cook 24–48 hour.
If water evaporates, add enough water to top off the crock pot so it remains full.
STEP 2 Strain out the meat and bones using a slotted spoon. Place the drumstick meat into a separate container and pull off of the bone for use in other recipes. Discard bones.
STEP 3 Store broth in the fridge for up to a week.
Making bone broth yourself requires little to no effort and yields a flavorful tool you can use to add umami (the ultra savory taste) to meals. So bone broth improves the taste of other foods as well as adding in gut-healing gelatin. Use bone broth any time you mash root vegetables or cauliflower, use in soups, make sauces and gravies, or stew meats in broth. Or, use it in recipes for savory baked goods that traditionally call for water or milk. You can even drink a cup of it by itself — it’s delicious!
If you know you have a histamine intolerance, you want to cook your broth quickly so that the histamine does not increase with a long cooking time. To modify the recipes below, either boil ingredients for one hour or less, or use a device like an InstaPot to allow the flavors to meld rather
Cranberry Blueberry
Smoothie
Serves 2
2 cups unsweetened dark cranberry juice 1 cup unsweetened coconut water
2 cups frozen blueberries 1 scoop GI Repair Powder
STEP 1 Put all ingredients in a high-speed blender and blend until smooth.
Cranberries are reminiscent of the holidays but the truth is that they’re healthy
and delicious any time of year. This recipe calls for GI Repair Powder to help seal up the gut, while providing fiber from the cranberries and blueberries. The coconut water adds electrolytes and other minerals for hydration.
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Turmeric is full of sulfur, a mineral that increases your detoxifying abilities. Sulfur stimulates the production of glutathione, your body’s chief
antioxidant and detoxifier. This means you’ll be able to eliminate toxins and not reabsorb them in the gut. This smoothie also contains gelatin for gut healing and a bit of protein to keep your blood sugar stable
Pink Superfood Smoothie
Serves 2
1 cup frozen mixed berries 1 large banana, peeled
1 1/2 cups full-fat canned coconut milk ½ tsp ground turmeric
¼ tsp ground ginger
2 tbsp grass-fed collagen
1 tbsp lemon juice or raw apple cider vinegar
STEP 1 Put all ingredients into a high-speed blender and blend until smooth. Add coconut milk as needed to thin. Serve immediately.
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Dr Myers’ Favorite
Gut-Healing Smoothie
Serves 2
3/4 cup unsweetened coconut milk 3 stalks red kale
3 stalks dinosaur kale 1/2 cup frozen berry mix
(raspberries, strawberries, blueberries) 1/4 tsp probiotic powder
2 tbsp Great Lakes Collagen Hydrolysate
STEP 1 Add ingredients into a high-speed blender and blend until smooth. Add coconut milk as needed to thin. Serve immediately.
I love to start my day with a smoothie full of nutrition! This is my favorite because it contains a probiotic powder to add in the good bacteria to the gut, collagen to seal up a leaky gut, coconut milk for healthy fat, and berries and kale to provide polyphenols and antioxidants to reduce inflammation.
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The trio of orange fruits and vegetable in this smoothie makes it full of beta-carotene, the precursor to vitamin A. Turmeric is used to give a deep color, but is also naturally anti-inflammatory for the gut lining and full of sulfur to promote glutathione cycling.
Paleo Protein Powder is added to give it a boost of protein for a complete meal, and the GI Repair Powder utilizes botanicals like aloe and licorice to seal up the gut lining.
Sunny Side Up Smoothie
Serves 2
1 cup fresh-squeezed orange juice 2 cups fresh-pressed carrot juice 2 cups frozen mango
1 tsp turmeric, ground or fresh
2 tbsp The Myers Way® Paleo Protein Powder,
Unflavored
1 scoop GI Repair Powder
STEP 1 Blend ingredients in a high-speed blender until smooth.
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Pineapple Basil Refresher
Serves 2
2 cups frozen pineapple 1 medium cucumber 1 tbsp fresh basil 1 tbsp fresh mint
3 cups unsweetened coconut water, and more as needed to thin
1 scoop GI Repair Powder
STEP 1 Blend ingredients in a high-speed blender until smooth.
The herbs are the star in this refreshing drink. Basil and mint are anti-inflammatory and full of essential oils that kill bad gut bugs. The basil is full of magnesium, and the pineapple is full of enzymes to help you digest food well. The GI Repair Powder gives an extra boost of gut healing from aloe and licorice extracts.
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Apples are a rich source of Quercetin,
an anti-inflammatory substance that
will help reduce allergies and degrade
histamine. The romaine adds a vegetable
element that is full of magnesium
and other electrolytes, and prebiotic
fibers. The addition of the Paleo
Protein Powder means it will fill you
up and be a complete meal or snack.
Apple Pie Shake
Serves 2
3 cups fresh-pressed Granny Smith apple juice
2 cup romaine lettuce
1 pear, very ripe, core and stem removed ⅛ tsp pumpkin pie spice mix
2 tbsp The Myers Way® Paleo Protein Powder, Vanilla Flavor
Put all ingredients into a high-speed blender and blend until smooth.
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Strawberry Cheesecake
Protein Smoothie
Coconut milk is rich in medium chain
triglycerides and fatty acids that are
naturally antifungal. Coconut butter
and strawberries offer just a touch
of sweetness with lots of prebiotics
to feed the good gut bacteria.
The Paleo Protein Powder contains
peptides and collagen-specific amino
acids to seal a leaky gut while filling
you with protein to keep your energy
stable on afternoons you don’t have
time to cook.
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Strawberry Cheesecake
Protein Smoothie
Serves 2
2 cups full-fat canned coconut milk ¼ cup coconut butter
1 cup strawberries, frozen
4 tbsp The Myers Way® Paleo Protein Powder,
Vanilla, Chocolate, or Unflavored 2 tbsp lemon juice
1 tsp pure vanilla extract Liquid stevia, optional
STEP 1 To high speed blender, add coconut milk, coconut butter, lemon juice, Paleo Protein powder, vanilla, and stevia if using. Blend until very smooth.
STEP 2 Add frozen strawberries and blend until smooth.
STEP 3 Pour into two glasses and drink
immediately.
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Hearty Sweet Potato
Porridge
This porridge is full of prebiotics, which
are the fibers that feed the good bacteria
in the gut. It also contains plenty of
coconut which is full of lauric acid, a
natural antimicrobial to kill bad yeast
or bacteria in the gut.
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Hearty Sweet Potato
Porridge
Serves 2
2 cups cooked sweet potato 1 1/2 cups full fat coconut milk ¼ cup coconut butter
1 tsp pure vanilla extract 1/8 tsp ground cinnamon
Pinch of salt
½ cup pomegranate seeds
½ cup unsweetened coconut flakes
STEP 1 To a high speed blender or food processor, add the cooked and cooled sweet potato, coconut butter, coconut milk, salt, cinnamon and vanilla. Blend until smooth.
STEP 2 Add the mixture to a saucepan and bring to a low simmer, stirring frequently. Cook for about 4 minutes or until heated through. Add coconut milk as needed to thin to desired consistency. Serve warm and garnish with the
pomegranate seeds and coconut flakes.
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Chocolate-Berry
Pudding
Serves 2
1 cup strawberries, frozen
(You can also use fresh, but frozen have more concentrated flavor) 2 dates, pitted
1 can full fat coconut milk
4 tbsp grass-fed gelatin powder
2 scoops The Myers Way® Paleo Protein
Powder, Chocolate Flavor Pinch of salt
½ tsp vanilla extract
STEP 1 Preheat a small pan on the stovetop over medium heat. Before pan is warm, add coconut milk and gelatin and whisk well to combine until gelatin thickens. Remove pan from heat and add dates and allow to steep for about 3 minutes to soften dates.
STEP 2 Pour all the ingredients into a blender and blend till smooth. Transfer mixture into two small ramekins and chill in fridge for about 4 hours, until set.
Serve cold.
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Gelatin is the star in this pudding, since it’s used to thicken and provide smooth texture, but it’s also excellent for healing the loose cell wall junctures in a leaky gut. The addition of the Paleo Protein Powder makes this pudding full of healthy protein to keep you energized, and the coconut milk adds fat and antimicrobial properties.
Herbed Bone Broth
Breakfast Soup
Bone broth is full of gelatin
and minerals to seal up a leaky gut.
This recipe also includes parsley
and garlic which are antibacterial
and antifungal spices to kill bad
microbes in the GI tract. A warm
soup like this in the morning will
keep you full and satisfied
before lunch.
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Carrot and Sausage Hash
Carrots are a rich source of prebiotic fibers to keep
the good bacteria in the gut happy. Coconut oil
and scallions are natural anti-microbials,
and the healthy fat from organic sausage
will keep you full and your blood sugar
stable for proper energy levels.
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Herbed Bone Broth
Breakfast Soup
Serves 2
4 cups homemade bone broth 2 cups ground breakfast sausage 1 cup fresh parsley
½ cup zucchini, diced 1 garlic clove
Salt and pepper to taste
STEP 1 Place broth, garlic, parsley, and salt and pepper into high speed
blender and blend until smooth. Remove from blender and place into a medium pot over medium-high heat.
STEP 2 Add zucchini to pot and cook until warmed through and tender.
STEP 3 Add pre-cooked breakfast sausage to pot and allow to warm.
STEP 4 Serve immediately.
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Carrot and Sausage Hash
Serves 4
1 lb organic loose ground pork sausage 2 tbsp coconut oil
5 cups carrots, grated 1 tsp salt
1 tsp onion powder 2 scallions
STEP 1 To a medium bowl, add grated carrots, salt, onion powder, and scallions. Toss to combine.
STEP 2 Pre-heat a large skillet over medium heat, and add coconut oil. Add sausage,
breaking it up with a wooden spoon, and allow to cook until browned and cooked through. Stir often.
STEP 3 Remove sausage from pan with a slotted spoon and place on large plate.
Leave coconut oil and grease in pan. Add the carrot and scallion mixture to pan.
STEP 4 Cook carrots until soft and tender, stirring frequently.
Cassava and Tigernut Flour Pancakes/Waffles
Both cassava flour and Tigernut flour are rich sources of prebiotics,
the food for good gut bacteria. This recipe also contains gelatin in place
of eggs so you’ll be avoid inflammatory egg proteins and use gut-healing
gelatin in their place. The touch of sweetness comes from banana which
is full of minerals like magnesium. This recipe can be used for pancakes that
are cooked on the stovetop or waffles cooked
in a waffle iron.
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Cassava and Tigernut Flour
Pancakes/Waffles
Serves 5
1/2 cup Tigernut flour
1 1/2 cup Otto’s Naturals Cassava flour 1/2 tsp baking soda
1 tsp baking powder
1 ½ cups full fat coconut milk 1 very ripe banana
2/3 cup palm oil shortening or coconut oil 2 gelatin eggs
(Mix 1 tablespoon unflavored grass-fed gelatin into 1 tablespoon cold water, then add 2 tablespoons boiling water. Beat very well until frothy.)
1 tsp pure vanilla extract ½ tsp sea salt
Water, as needed to thin Stevia to taste (optional)
STEP 1 In a medium bowl, mix together the
flours, baking powder, baking soda, gelatin and sea salt.
STEP 2 To a separate medium bowl, add the
coconut milk, palm oil or coconut oil, banana, vanilla, and stevia if using, and mix well.
STEP 3 Pour the wet ingredients into the dry
and mix well until smooth. If mixture appear to be too dry, add water until it forms the consistency of a thick pancake batter. Allow mixture to rest for about 20 minutes to give the gelatin time to bloom.
STEP 4 To make pancakes, preheat a large
skillet over medium heat with 1 tbsp coconut oil. Once pan is preheated, add ¼ cup portions of the batter to the pan and allow to cook on each side until golden brown. To make waffles, preheat a waffle iron and grease with coconut oil, then scoop ½ cup portion of the batter into the iron and cook until browned. Once cooked, top your pancakes or waffles with unsweetened jam if desired.
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Chocolate “Almond”
Granola Bars
Banana flour is a newer product but
it’s a perfect go-to to keep in your
pantry to make different variations of
these granola bars. Feel free to keep
the main ingredients and swap out
the flavors as desired (for vanilla
or berry, perhaps). Banana flour is
high in minerals like magnesium
and potassium, and the dates add
sweetness along with prebiotic fiber.
The Tigernuts are not tree nuts (in
fact they’re a root vegetable) but they
taste and look like raw almonds, and
contain iron, complex carbs, and
protein to keep you focused and full.
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Chocolate “Almond”
Granola Bars
8 small bars
½ cup Green Banana Flour
(we like: Let’s Do... Organic brand) 1 cup dried chopped dates
½ cup sliced Tigernuts (optional: toast in a dry pan before adding to batter) ⅓ cup coconut butter ½ cup banana, very ripe
3 tbsp coconut oil
4 scoops The Myers Way® Paleo
Protein Powder, Chocolate Flavor Pinch of salt
STEP 1 Prepare a square medium-sized glass baking dish by lining the bottom of the pan with parchment paper.
STEP 2 Combine coconut oil, coconut butter, ripe banana, salt, and vanilla in a medium pot over medium-low heat and stir until banana has melted down and all ingredients are well combined.
STEP 3 Once wet ingredients have melted, remove pan from heat. Add remaining dry ingredients to pot and mix well until a dough forms.
STEP 4 Press the mixture into the glass baking dish.
STEP 5 Refrigerate for at least 4 hours then slice into equal-sized bars. Store in the fridge as these will get soft when not refrigerated.
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Turnip Bacon Hash
Turnips make a great potato
replacement in breakfast meals
because they are slightly starchy
and have a neutral flavor.
Zucchini offers minerals and
fiber in this dish, and the onion
and garlic provide sulfur to boost
your detoxification abilities. Bacon
contains saturated fat which is a
powerful antimicrobial for the gut.
Turnip Bacon Hash
Serves 4
1 lb bacon, chopped
(preferably organic or pastured, no added sugar) 2 large turnips, grated
1 small zucchini, grated ½ cup red onion, chopped ⅛ tsp garlic powder
Salt and pepper to taste
STEP 1 Preheat a skillet over medium-high heat and cook chopped bacon until crispy. Strain the bacon pieces with a slotted spoon and set aside, leaving grease in the pan. (You only need about 3 tbsp bacon grease in the pan so strain off the rest and reserve if there is too much).
STEP 2 Place the shredded turnips
and zucchini into a large colander or strainer and press down firmly with your hands, forcing out the excess liquid. You can also take handfuls of the mixture and squeeze it over the sink
to release the extra liquid.
STEP 3 Reduce pan heat to medium
and add the chopped onion. Once the onion is translucent, add the grated turnips and zucchini to the pan. Stir the mixture to coat them
with the grease.
STEP 4 Allow the mixture to cook on medium, and stir occasionally to prevent burning. After about 10-15 minutes the turnips and zucchini will have browned and become crispy. Season with salt, pepper, and garlic powder, add the cooked bacon back to the pan, and give a final stir before serving.
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Blackberry Coconut
Roll Ups
Serves 2
2 coconut flour wraps (wraps, not tortillas) ½ cup coconut butter
⅓ cup fresh blackberries, sliced in half
STEP 1 To assemble roll ups, lay two coconut flour wraps flat on your kitchen cutting board.
STEP 2 Add half of the coconut butter to each, spreading thinly to coat all surfaces of the wrap.
STEP 3 Place blackberry halves inside each wrap. Fold wrap in half and enjoy!
These wraps are designed to keep you full between meals and even work well for a quick breakfast or after-dinner treat. The coconut butter is full of medium chain triglycerides and caprylic acid to kill yeasts like candida. You’ll also be getting prebiotics (the fiber to feed the good gut bacteria) from the apple and coconut wraps.
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I want you to be eating lots of
vegetables every day to get
nutrients like sulfur, L-Glutamine,
and magnesium to heal your gut.
Non-starchy vegetables and hearty
root vegetables are combined in
this snack mix to tide you over until
the next meal. These veggies also
contain prebiotics to feed the good
bacteria in the gut.
Savory Veggie
Snack Mix
Makes approximately 6 servings
2 cups dehydrated broccoli florets 2 cups plain kale chips
2 cups Taro chips (Terra brand)
2 cups Celery Root Chips (Terra brand)
STEP 1 Place all ingredients into a medium storage container with a lid. Give a gentle shake to evenly distribute. Keep lid on container to ensure crispness.
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Blackberry Coconut
Roll Ups
Serves 2
2 coconut flour wraps (wraps, not tortillas) ½ cup coconut butter
⅓ cup fresh blackberries, sliced in half
STEP 1 To assemble roll ups, lay two coconut flour wraps flat on your kitchen cutting board.
STEP 2 Add half of the coconut butter to each, spreading thinly to coat all surfaces of the wrap.
STEP 3 Place blackberry halves inside each wrap. Fold wrap in half and enjoy!
Blackberry Coconut
Roll Ups
Serves 2
2 coconut flour wraps (wraps, not tortillas) ½ cup coconut butter
⅓ cup fresh blackberries, sliced in half
STEP 1 To assemble roll ups, lay two coconut flour wraps flat on your kitchen cutting board.
STEP 2 Add half of the coconut butter to each, spreading thinly to coat all surfaces of the wrap.
STEP 3 Place blackberry halves inside each wrap. Fold wrap in half and enjoy!
Carrots are full of beta-carotene,
the precursor to vitamin A,
which is protective against
infections. They also provide
gut-healthy prebiotic fibers
and the coriander is a
natural antibacterial to kill
gut bugs.
Spiced Carrot Fries
Serves 3
1 lb carrots, cut into thick matchsticks 2 tbsp coconut oil
1 tsp ground coriander ½ tsp salt
STEP 1 Heat oven to 400° F.
STEP 2 On a large baking sheet, toss the cut carrots in the oil, then sprinkle with salt and ground coriander.
STEP 3 Roast until golden brown and tender, about 30 minutes. Flip carrots once or twice while cooking.
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Smoked Oyster Rounds
Serves 6
1 small can smoked wild-caught oysters in olive oil or water
1 medium cucumber Juice of 1 lemon 1 tbsp capers
(omit if on SIBO or Candida Protocols)
STEP 1 Slice the cucumber into ¼ inch thick rounds and place on a plate.
STEP 2 Open can of smoked oysters and drain well. Top each cucumber round with a smoked oyster or two.
STEP 3 Squeeze a small amount of lemon juice on each of the oysters.
STEP 4 Top each oyster with a few capers.
STEP 5 Pop one cucumber round topped with the oysters and capers in your mouth and enjoy!
Zinc is an essential nutrient to seal a leaky gut. Animal proteins are highest in zinc and oysters are particularly high in it. If you haven’t had smoked oysters before, know that they are delicious and taste a bit like smoked salmon. Here they’re paired with cucumber for minerals and lemon for its
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Roasted Beet
and Zucchini Hummus
Beets are a great source of prebiotics
to feed the good gut microbes.
They’re also full of beta-carotene, the
precursor to vitamin A. This recipe
calls for raw garlic and lemon juice
for zing, plus their antimicrobial
properties to restore healthy
gut flora. The olive oil contains
fatty acids to reduce
inflammation, and the zucchini
is full of calming magnesium.
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Roasted Beet
and Zucchini Hummus
Makes approximately 5 servings
1 pound beets, peeled and cut into very small pieces
1 pound zucchini, cut into medium pieces 2 tbsp olive oil
⅓ cup olive oil or avocado oil ¼ cup water
Juice of 1 lemon 2 garlic cloves
¼ tsp ground coriander ½ teaspoon salt
STEP 1 Preheat your oven to 400° F. Cut the beets and zucchini and spread out on a large baking dish. Place one garlic clove on baking dish as well. Coat vegetables with 2 tbsp olive oil.
STEP 2 Bake for approximately 20 minutes or until vegetables are cooked through and tender.
STEP 3 Allow vegetables to cool for just a few minutes, then place in a high-speed blender or food processor with the remaining olive oil, water, lemon juice, garlic cloves, and salt. Blend until a hummus consistency form. If needed, slowly stream in olive oil to thin mixture. Serve with raw vegetables, paleo crackers, or dehydrated veggies chips. Store in fridge, covered, for up to a week..
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Cinnamon Sugar Apples
Serves 1-2
1 small to medium apple, Fuji, Granny Smith, or other firm apples work best
¼ cup coconut butter ⅛ tsp cinnamon
1 date, pitted and chopped Pinch of salt
STEP 1 Remove core, seeds, and stem from apple. Slice apple into wedges.
STEP 2 In small bowl, mix together
coconut butter, cinnamon, salt, and chopped dates until well-combined.
STEP 3 Dip apple slices into coconut butter mixture and enjoy!
Though there’s no white sugar in this recipe, you wouldn’t know it! The natural sweetness from the apples, date, and coconut butter shine through, while also providing minerals such as magnesium and prebiotic fiber. The coconut butter is also full of healthy
medium chain triglycerides that are naturally antifungal to kill candida.
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Cauliflower Tapenade
with Plantain Chips
Beets are a great source of prebiotics
to feed the good gut microbes.
They’re also full of beta-carotene, the
precursor to vitamin A. This recipe
calls for raw garlic and lemon juice
for zing, plus their antimicrobial
properties to restore healthy
gut flora. The olive oil contains
fatty acids to reduce
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Cauliflower Tapenade
with Plantain Chips
Serves 4
1 large cauliflower head
2 tbsp olive oil, and more as needed to thin ¼ cup kalamata olive tapenade
(omit if on Candida or SIBO protocol) 1 tbsp lemon juice
1 clove garlic
¼ cup fresh parsley, chopped 1 cup plantain chips
Salt and pepper to taste
STEP 1 Cut cauliflower into small ½-inch pieces and coat with olive oil and a sprinkle of salt and pepper to taste. Place on a baking sheet and bake in a preheated 450° F oven.
Cook for about 20 minutes or until browned and soft. Once cooked, remove from oven and allow to slightly cool.
STEP 2 To a food processor or high-speed blender, add the cooked cauliflower, parsley, garlic, lemon juice, and olive tapenade,
and blend until smooth. If mixture is too chunky, stream in a few tablespoons of olive oil while blender is running to thin.
STEP 3 Serve with plantain chips for dipping. Eat tapenade warm or refrigerate and serve cold.
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Bacon-Loaded
Sweet Potatoes
Saturated fat is essential for healing
a leaky gut because it’s antimicrobial.
It also helps to strengthen the
digestive tissues. The onion, spinach,
scallion, and garlic are full of sulfur
to keep you detoxifying well, and the
avocado is another fat source to keep
your blood sugar stable.
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Bacon-Loaded
Sweet Potatoes
Serves 2
1 large sweet onion, sliced 2 cups fresh spinach
1 tbsp coconut oil 3 cloves garlic, sliced
2 medium, pre-cooked sweet potatoes, warmed 4 slices bacon
1 scallion, chopped 1 avocado, cubed
STEP 1 Add bacon slices to large pan over medium heat and cook until crispy. Remove from pan and set bacon aside.
STEP 2 To preheated pan with bacon grease, add 1 tbsp coconut oil. Slice sweet onion and garlic and add to pan. Allow to cook for about 30 minutes over medium heat, stirring frequently, until caramelized. Once onion is cooked, remove from heat and set aside.
STEP 3 Add spinach to pan and cook until tender.
STEP 4 To assemble potatoes, slice
pre-cooked and warmed sweet potato in half. Top potato with half of the caramelized onions
and garlic, half of the spinach, two crumbled slices of bacon, and half of the avocado. Serve immediately and enjoy warm.
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“Meat-Za” with Onion,
Mushroom, and Zucchini
Eating high-quality red meat, in
moderation, can be a key component
of a healthy diet. Grass-fed bison and
beef are a good source of iron, zinc,
niacin, selenium, and vitamin B6.
Selenium works as an antioxidant,
fighting against free-radical damage.
Zinc boosts the immune system, and
is also a key nutrient in healing the gut.
Iron is a critical mineral needed by the
body to carry oxygen from the lungs to
all tissues. And, all three are essential
nutrients for thyroid health!
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“Meat-Za” with Onion,
Mushroom, and Zucchini
Serves 4 1 lb ground Bison 3 tbsp coconut flour 1 tbsp garlic powder 1 tbsp onion powder 1 tbsp dried basil 1 tsp sea salt
1 small white onion, thinly sliced 2 tbsp kalamata olive tapenade
(optional, omit if on SIBO or Candida Protocols) 1 small zucchini, thinly sliced
10 Button or Baby Bella mushrooms, sliced thinly
STEP 1 To a medium mixing bowl, add Bison, coconut flour, spices, and salt. Preheat oven to 400° F.
STEP 2 Press Bison mixture into the bottom of a large cast iron skillet or glass baking dish. Try to press it down as thinly as possible.
STEP 3 Begin topping the meat-za with the kalamata olive spread (spread onto in one thin layer). Add the thin slices of onion, zucchini, and mushrooms and evenly distribute.
STEP 4 Bake for approximately 25 minutes or until meat is cooked through and
vegetables are tender.
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Bone Broth Taco Soup
Serves 2
½ lb cooked ground beef 4 cups bone broth
1 avocado, diced
4 radishes, sliced thinly 1 cup cilantro
¼ cup red onion, roughly chopped 1 tsp ground cumin
Pinch of salt
STEP 1 Heat bone broth in small pan on stove over high heat until it comes to a boil. Add onion, cumin, and cilantro to pot and allow to steep for about two minutes.
STEP 2 Add broth with spices to high speed blender and pulse until smooth.
STEP 3 Pour half of the blended broth into two bowls each. Top each bowl with half of the ground meat, half of the avocado, and two of the thinly sliced radishes. Season with salt as desired.
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Crispy Chicken Nuggets
Serves 4
1 lb boneless skinless chicken thigh 1 tsp dried oregano
1 tsp garlic powder 1 tsp onion powder ½ tsp salt
¼ cup coconut flour or cassava flour
¼ cup coconut oil or other fat of your choice for frying
STEP 1 Cut chicken into 1-inch pieces. Preheat a large skillet over medium heat.
STEP 2 Add the flour, spices and salt to a medium bowl and stir to combine.
STEP 3 Add chicken pieces to flour and spice mixture and toss to evenly coat.
STEP 4 Add coconut oil to the preheated pan. Using tongs, place half the chicken nuggets into the pan. Allow these to cook for
approximately four minutes on each side until golden brown all cooked through. Add remaining nuggets until they are all cooked.
STEP 5 Serve these with a dollop of mustard and a side salad.
Because this recipe calls for dark meat chicken, you’ll be getting vitamins A and D, plus fatty acids for gut and immune health. The chicken is coated with coconut or cassava flour, both of which are full of prebiotic fibers to feed the good bacteria in the gut. The spices are antimicrobial and will kill bad bacteria in the GI tract.
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Turkey Flatbread
“Sandwich”
This sandwich will remind you of your
favorite turkey club, minus the inflammatory
ingredients. It’s full of monounsaturated
fats from the avocado, beta-carotene from
the carrots, and magnesium and sulfur
from the sprouts and lettuce. Turkey is
a source of selenium, another mineral
needed for gut integrity.
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Turkey Flatbread
“Sandwich”
Serves 2
2 Grain-free tortillas of your choice
(we like Siete brand Coconut Cassava Flour Tortillas) 1 avocado
8 slices organic turkey lunch meat, sliced thinly ½ cup shredded carrots
2 tbsp organic apple cider vinegar mustard 4 romaine lettuce leaves
½ cup alfalfa sprouts
STEP 1 Warm tortillas in dry pan until pliable.
STEP 2 Spread half of the avocado over each tortilla. Spread the mustard over the avocado.
STEP 3 Top avocado-mustard mixture with 4 slices of turkey, for each tortilla.
STEP 4 Place lettuce atop turkey, and place shredded carrots and sprouts on top of lettuce. Fold tortilla in half and eat like a flatbread. It will be overflowing so feel free to use another tortilla on top, if desired.
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Cucumber and Crab Salad
Serves 2
1 cucumber, sliced thinly 2 celery stalks, sliced thinly ¼ cup red onion, sliced thinly
5 ounces cooked and chilled fresh lump crab meat 2 tbsp lemon juice
2 tbsp coconut nectar 2 tbsp coconut aminos 1 tbsp toasted sesame oil 12 oz kelp noodles (optional)
STEP 1 Slice vegetables thinly and place in a medium bowl.
STEP 2 Add all other ingredients to bowl and
Crab is an excellent source of zinc which is needed for healthy gut walls. The celery
and cucumber add electrolyte minerals to the salad, and the onion is a potent antimicrobial. Serve this cool, crunchy salad atop kelp noodles if you prefer for added crunch and extra iodine.
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Middle Eastern Turkey Meatball Wraps
Turkey is full of selenium, a mineral needed to seal a leaky gut.
Dark meat turkey is called for here because it contains healthy
fats to balance blood sugar. This recipe pairs turkey with
antibacterial spices like garlic, parsley, cilantro, cumin, and
coriander. The cucumber and lettuce leaves add magnesium
and potassium to round out this meal.
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Middle Eastern
Turkey Meatball Wraps
Serves 5
1 lb ground dark meat turkey ½ cup red onion, diced
1 garlic clove, minced ¼ cup parsley, chopped ¼ cup cilantro, chopped ½ tsp ground cumin ½ tsp ground coriander
Salt, to taste
15-20 leaves Bibb or Boston lettuce Sliced cucumber (optional for garnish)
STEP 1 Preheat your oven to 425° F.
STEP 2 In a medium bowl, mix together the ground turkey with the onion, garlic, parsley, coriander, salt, and cumin. Form the meat into 1-inch balls and place on a parchment paper-lined baking sheet and place in oven.
STEP 3 Cook the meatballs for about 20 minutes or until cooked through.
STEP 4 To serve, place two meatballs in two lettuce leaves, top with sliced cucumber if
you like, and serve immediately.
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Italian Beef and Broccoli
Over “Noodles”
Broccoli is a very rich source of sulfur,
which helps promote detoxification. Beef
is a source of minerals like zinc and iron.
These two ingredients are paired with
antibacterial and antifungal spices, plus
refreshing and magnesium-rich zucchini.
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Italian Beef and Broccoli
Over Noodles
Serves 4
3 cups broccoli florets (fresh or frozen) ¼ cup olive oil
1 medium sweet onion, thinly sliced 12 ounces boneless beef sirloin steak,
cut into thin pieces 1 tsp dried oregano ½ cup basil, minced ¼ teaspoon salt
¼ teaspoon black pepper 5 garlic cloves, minced 1 cup bone broth
12 oz kelp noodles or zucchini noodles
¼ cup olive tapenade (optional, for garnish) (Omit if on the SIBO or Candida Protocol)
STEP 1 Preheat a large skillet over medium heat and add 2 tbsp olive oil. Add onion
and garlic to pan and cook for about 5 minutes or until tender, stirring occasionally. Set aside.
STEP 2 Place steak strips in same pan over medium heat. Sprinkle with oregano, salt, and pepper. Cook for about 5 minutes or until steak strips are cooked through. Set aside.
STEP 3 Add remaining olive oil to the same skillet and heat over medium heat. Add broccoli and bone broth and cook under tender but not mushy, approximately 4 minutes.
STEP 4 Once broccoli is cooked, add the beef and onions back to the same pan, with the basil and stir well. Allow to cook for about two minutes to combine flavors.
STEP 5 To assemble, place a portion of kelp or zucchini noodles on a plate, then top
with beef and broccoli mixture, then add a dollop of olive tapenade for garnish if desired.
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Shrimp and Baby
Bok Choy Stir Fry”
This recipe highlights shrimp, a
protein rich in fatty acids, as well
as minerals such as selenium and
iodine, and the B vitamin choline.
It’s paired with mushrooms, which
are also full of selenium, bok choy
for the sulfur and magnesium
content, and ginger for its
antibacterial properties.
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Shrimp and Baby
Bok Choy Stir Fry
Serves 4
8 baby bok choy, stems removed 2 cloves garlic
1 pound baby bella mushrooms
(Omit if on the SIBO or Candida Protocols) ½ tsp fresh ginger, minced or grated ½ cup bone broth
1 tsp tapioca starch 1 tbsp coconut aminos
(Omit if on the SIBO or Candida Protocols) 1 tsp sesame oil
1 pound shrimp, peeled and deveined Salt and white pepper to taste
STEP 1 Chop the bok choy into 1-inch pieces. Mince the garlic and ginger. Remove stems from the mushrooms and thinly slice the caps. In a small bowl, whisk together the stock,
tapioca starch, white pepper and coconut aminos.
STEP 2 In a large skillet, heat the sesame oil over medium-high heat. Add the bok choy and mushrooms, stirring occasionally until
almost cooked through but still slightly crunchy. Add the garlic and ginger and cook for about 1 minute, stirring frequently.
STEP 3 Add the shrimp to the vegetables and cook until just pink, approximately 3 minutes total.
STEP 4 Push all ingredients to the edges of the pan and pour the broth and starch mixture into the center, and simmer until it thickens, about 2 minutes. Then stir everything together to combine well. Serve warm with a side of cauliflower rice if you like.
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Quick and Easy
“Shepherd’s Pie”
This shepherd’s pie combines the
mineral-and prebiotic-rich root
vegetables carrots and parsnips
with beef for zinc, mushrooms for
selenium, and spices for their
antifungal properties. The bone
broth is an excellent source of
gelatin, which seals up the gut
lining, and the lard or bacon grease
contain saturated fats to kill bad
bacteria in the gut.
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Quick and Easy
“Shepherd’s Pie”
Serves 4-6 1 lb carrots 1 lb parsnips 1 cup bone broth
½ tsp dried ground thyme ½ tsp dried ground rosemary 1 tsp onion powder
1 tsp garlic powder 1 lb ground beef 1 lb mushrooms
(omit if on SIBO or Candida Protocols) 2 tbsp lard or bacon grease
1 tsp salt
STEP 1 Wash and peel the parsnips and carrots, and cut into 1/2 inch rounds. Place these into a large pot with the bone broth. Cover with a lid, and allow the bone broth to come to a simmer and cook until tender, approximately 10 minutes. If broth evaporates, add more broth or water so vegetables don’t scorch the bottom of the pan.
STEP 2 While the vegetables are boiling,
preheat a large skillet over medium high heat. Once preheated, add the lard or grease, as well as the meat, spices, and mushrooms. Sautee until the meat is cooked through and the mushrooms are tender. Turn off heat.
STEP 3 Once carrots and parsnips are cooked through, pour any remaining broth and the cooked vegetables into a high speed blender or a food processor. Season with salt to taste. Blend until smooth. Add more broth if necessary to thin.
STEP 4 Scoop carrot-parsnip mash out of the food processor and dollop onto the meat and mushroom mixture, smoothing it out with a large spoon as you go, to cover the meat.
STEP 5 Place into oven on broil, if you want to get the outer crust crispy. Or serve as is
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Ginger-”Soy” Cod and
Asparagus in Parchment
Cod is a rich source of omega 3’s, plus
minerals such as selenium, iodine, and
choline. Asparagus, garlic, spinach and
scallions are sources of sulfur for detox,
and ginger is rich in antimicrobial oils to
kill yeast and bacteria.
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Ginger-”Soy” Cod and
Asparagus in Parchment
Serves 4
4 cod fillets, or 1 pound of cod cut into 4 equal-sized pieces
1 bunch asparagus, trimmed of tough ends and sliced into ½-inch pieces
8 cups fresh spinach 2 scallions, sliced thinly 2 cloves garlic, minced
1 tbsp fresh or jarred ginger, grated or minced 2 tbsp coconut aminos
(Omit if on the SIBO or Candida Protocols) 1 tbsp toasted sesame oil
Salt and pepper to taste
STEP 1 Tear off four pieces of parchment paper, approximately 12 inches long
STEP 2 Pile two cups of spinach on the bottom of each piece of parchment paper, then top with a piece of fish.
STEP 3 Top fish with asparagus and scallion.
STEP 4 In a small bowl, whisk together coconut aminos, sesame oil, garlic, ginger, and salt and pepper.
STEP 5 Top each fish filet with an equal amount of the sauce mixture.
STEP 6 Wrap up each parchment paper into little packets, folding the edges tightly to seal in the vegetables and fish.
STEP 7 Bake at 425° F for about 15 minutes. The vegetables should be tender and the fish
should be cooked through. Open parchments carefully over a plate and drizzle the sauce from the parchments over the fish and vegetables.
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Cauliflower “Steak” with Crispy Salmon
Cauliflower contains high amounts of vitamin C, plus prebiotics to act as food for the bacteria
in the gut. The radishes are astringent which means they stimulate digestive juices to break down
food and also kill bad gut bugs. The salmon and avocado contain healthy fats, and the spices are
antimicrobial as well.
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Cauliflower “Steak”
with Crispy Salmon
Serves 4-6
1 lb wild-caught salmon
2 large heads cauliflower, leaves removed 1/4 cup olive oil or avocado oil
1 lime, zest and juice 2 tbsp ground cumin 1 tsp oregano 2 tbsp garlic powder 1 teaspoon salt ½ cup cilantro 1 avocado 4 radishes
STEP 1 After cleaning cauliflower, place on large cutting board, with the stem side down. Using a large, knife, cut the cauliflower lengthwise into 3-inch thick “steaks.”
STEP 2 To a small bowl, add the olive oil and lime juice and whisk to combine. To another small bowl, mix all of the dry spices and salt.
STEP 3 Heat your grill to high, or turn your oven to 425° F. Brush each side of the cauliflower steaks with the olive oil and lime.
Then, sprinkle the spices and salt onto the cauliflower steaks.
STEP 4 Place the steaks onto the hot grill or into the preheated oven. As the cauliflower cooks, continue to baste the tops with the olive oil-lime mixture and then season with the spices.
STEP 5 Place a 1-pound portion of wild-caught salmon onto the grill and cook until done in the center, flipping once during the cooking process.
STEP 6 Cover the grill allow salmon and
cauliflower to cook for approximately 10 minutes. Remember to turn them halfway through cooking.
STEP 7 While food is cooking, slice the radish thinly and place into small bowl. To the bowl, add the chopped cilantro, and peel and dice one avocado. Season with salt to taste. Stir this mixture to combine.
STEP 8 To garnish, place a spoonful of the
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Summer Pasta Salad
Zucchini, romaine and cauliflower are
full of minerals and prebiotic fibers.
The basil contains healthy omega 3 fats,
and the bacon contains monounsaturated
fat — the heart-healthy kind that also
happens to be good for the gut. The
avocado also provides healthy fat while
creating a creamy texture for the pasta.
This pasta is filling but not carb-heavy
so it won’t make you sleepy or weigh
you down.
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Summer Pasta Salad
Serves 4
1 large zucchini, spiralized
1 lb bacon (organic, no added sugar) 2 avocados, diced
1 cup romaine lettuce, shredded ½ cup green olives
(omit if on the SIBO or Candida protocols) ¼ cup fresh basil, chopped finely
2 cups cauliflower, raw and “riced” in food processor
3 tbsp olive oil
Salt and pepper to taste
STEP 1 Spiralize zucchini or purchase it already in noodle form.
STEP 2 Preheat large skillet over medium high heat and add bacon to pan. Cook bacon until tender and then allow to cool and crumble by hand.
STEP 3 Shred romaine lettuce and chop basil finely. Place 1 small head of cauliflower
in a high speed blender or food processor
and process until it forms a fine “riced” texture.
STEP 4 Add all ingredients to large bowl
and toss until well combined.
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Chicken and Pineapple
Salsa-Stuffed Avocados
The carbohydrates in this recipe come
mostly from mango and pineapple, which
are full of prebiotic fibers, plus naturally-
occurring enzymes for digestion. Pineapple
is an especially rich source of bromelain, an
enzyme that helps break down proteins.
The onion and radish are full of sulfur
for detoxification, and the avocado contains
healthy monounsaturated fats which are
anti-inflammatory.
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Chicken and Pineapple
Salsa-Stuffed Avocados
Serves 4
1 lb leftover shredded chicken ½ cup red onion, diced
4 radishes, diced
4 avocados, cut in half with pit removed 1 cup mango, diced
1 cup pineapple, diced
¼ cup fresh cilantro leaves, chopped finely 1 tbsp lime juice
Pinch salt
STEP 1 Dice red onion, mango, cilantro, pineapple, and radishes. Add to medium bowl with juice of one lime and a
dash of salt.
STEP 2 Add shredded cooked chicken to bowl and toss to combine.
STEP 3 Halve the avocados and remove
pits. Spoon a large scoop of the chicken-salsa mixture into each avocado half.
Serve immediately.
