The 4-Week Gut Health Plan: 75 Recipes to Help Restore Your Gut

By Kitty Martone

Find digestive relief with this simple plan to reboot your gut health. Includes customizable meal plans for different dietary and treatment needs!
Did you know that by adjusting your eating habits, you can alleviate ailments like gastritis and GERD? The 4-Week Gut Health Plan shows you how to restore gastrointestinal balance with tasty recipes that promote a happy, healthy gut.
What sets this cookbook apart:

- Overview of gut health—Educate yourself on the microbiomes that reside in your gut, common causes of gastrointestinal dysfunction like irritable bowel syndrome (IBS) or leaky gut (a digestive condition that affects your intestinal lining), and even what critical questions to ask your physician.
- Foods to focus on—Learn how to best manage your diet with charts that highlight which foods are good for gut health, and which may cause your symptoms to flare.
- Clear four-week meal plan—Set yourself up for success with a four-week meal plan that provides a road map for resetting your diet and restoring any missing microorganisms in your gut. The plan also includes smart shopping lists and daily menus.
- Seventy-five simple and satisfying recipes—Easily customize your meal plans with delicious recipes you can enjoy beyond four weeks.
Kickstart your journey to gastrointestinal healing and improved wellness with The 4-Week Gut Health Plan.
"There is no better time to be cooking for gut health than now, and The 4-Week Gut Health Plan is where to start! Kitty provides easy and practical ways to set you and your gut up for success." —Tina Anderson, CEO/co-founder, Just Thrive Probiotic

• Language: English
• Publisher: Open Road Integrated Media
• Release date: Jul 30, 2019
• ISBN: 9781641525923

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Copyright © 2019 by Rockridge Press, Emeryville, California

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Interior and Cover Designer: Lisa Forde

Art Producer: Karen Beard

Editor: Marjorie DeWitt

Photography © 2019 Nadine Greeff. Author photo courtesy of Kat Tuohy.

ISBN: Print 978-1-64152-591-6 | eBook 978-1-64152-592-3

To my favorite person, my husband, who tested all the recipes in the book—but more important, tested the ones that didn’t make it into the book and found kind and honest ways to say, Nope. I love you, Charlie. And to my father: truly, truly my biggest fan! I love you, Pops.

Contents

INTRODUCTION

PART 1: THE IMPORTANCE OF GUT HEALTH

1: YOUR GUT AND YOU

2: HEALING YOUR GUT

3: REBUILD AND PLAN FOR THE MONTH AHEAD

PART 2: THE 4-WEEK MEAL PLAN

4: THE PLAN

5: BEYOND 4 WEEKS

PART 3: THE RECIPES

6: BREAKFAST AND SMOOTHIES

BLUEBERRY & SEED SMOOTHIE BOWL

GINGER-LEMON ZINGER SMOOTHIE

COCONUT-CINNAMON COLADA SMOOTHIE

PUMPKIN SPICE SMOOTHIE

RASPBERRY-VANILLA SMOOTHIE

AVO, GHEE & RADISH TOAST

GREEN EGGS & HAM

COCONUT-BACON WAFFLES

MISO EGG DROP BREAKFAST SOUP

QUINOA BREAKFAST BOWL WITH GREENS AND EGGS

7: SOUPS, SALADS, AND SANDWICHES

MUSHROOM & BEEF BONE BROTH

SHIITAKE-MISO COD SOUP

VEGETABLE-COCONUT CURRY SOUP

DEVILED EGG SALAD

CARROT AND BEET COLESLAW

HEARTY WINTER SALAD WITH FORBIDDEN RICE

ROASTED VEGETABLE AND WHITE BEAN SALAD

PUMPKIN SEED PESTO CHICKEN AND ARUGULA SANDWICH

HUMMUS VEGETABLE SANDWICH

GREEN GODDESS CUCUMBER TEA SANDWICHES

8: VEGETARIAN / MEATLESS

GUT-FRIENDLY MILLET & VEGGIE BOWL

GREEN VEGGIE–STUFFED SPAGHETTI SQUASH BOWL WITH MISO DRESSING

VEGGIE SPRING ROLLS WITH MISO DIPPING SAUCE

VEGETARIAN SHEPHERD’S PIE

SPAGHETTI SQUASH FRITTERS & CUCUMBER LABAN

YAMS AND BABY BROCCOLI WITH TURMERIC-GINGER SAUCE

VEGETABLE FAJITA BOWL

POTATO AND GOAT CHEESE GRATIN

GREEN AND YELLOW ZOODLES WITH AVOCADO PESTO SAUCE

MISO-GLAZED EGGPLANT KEBOBS WITH CUCUMBER LABAN

9: POULTRY

CHICKEN LIVER PÂTÉ ON SEED BREAD TOAST ENDS

SWEET POTATO CHICKEN PIE

KITTY’S CHICKEN SOUP

CHICKEN SATAY WITH NO-PEANUT SAUCE

CLASSIC ROASTED CHICKEN AND ROOT VEGETABLES

LEMON CHICKEN AND ROASTED BABY BROCCOLI WITH PINE NUTS

SLOW COOKER MUSHROOM AND ONION CHICKEN

MEDITERRANEAN SLOW-COOKED CHICKEN AND VEGETABLES

CHICKEN, GREEN CHILE, CORN & MILLET CASSEROLE

CHINESE GARLIC CHICKEN STIR-FRY

10: BEEF, PORK, AND LAMB

SLOW COOKER BEEF BOURGUIGNON

SLOW COOKER PALEO CHILI

CAST-IRON RIB EYES WITH SWEET POTATO FRIES

GRASS-FED BISON QUINOA BOWL WITH TURMERIC-GINGER SAUCE

SLOW COOKER SWEDISH MEATBALLS AND MUSHROOM SAUCE

SLOW COOKER KALUA PORK & CABBAGE

SLOW COOKER POSOLE PORK STEW

QUINOA KIBBEH WITH LENTILS AND LABAN

MOROCCAN LAMB TAGINE

FETA LAMB BURGERS WITH ROSEMARY BABY REDS

11: FISH AND SEAFOOD

PROSCIUTTO-WRAPPED COD ON FORBIDDEN RICE

BAKED COD WITH SPINACH AND CAPERS

ZOODLES WITH LEMON-GARLIC SHRIMP

HALIBUT FISH TACO BOWL WITH LEMON-CILANTRO CREAM SAUCE

SPINACH FISH BAKE

PESTO SALMON, GREEN BEANS, AND BABY REDS

LEMON BUTTER SCALLOPS OVER WILD RICE

12: DESSERT AND DIGESTIVE TEAS

GREEN APPLE CASHEW BUTTER BITES

ALMOND-COCONUT HAYSTACKS

CULTURED BLUEBERRY-COCONUT PUDDING

FROZEN YOGURT BLUEBERRIES

COWBOY COOKIES

COFFEE-COCONUT CREAMSICLES

HERBAL ANTI-INFLAMMATORY DIGESTIVE TEAS

HERBAL STIMULATING DIGESTIVE TEAS

13: BASIC STAPLES, CONDIMENTS, AND DRESSINGS

SEED BREAD

5-INGREDIENT FLATBREAD

GREEN GODDESS DRESSING

CREAMY LEMON-TAHINI DRESSING

HOMEMADE ALMOND MAYO

DILL AND CARAWAY SAUERKRAUT

DAIRY KEFIR

FERMENTED COCONUT WATER KEFIR

CUCUMBER LABAN

GOMASHIO (JAPANESE SESAME SEED SALT WITH SEAWEED TOPPING)

FERMENTED SALSA

THE DIRTY DOZEN AND THE CLEAN FIFTEEN™

CONVERSION TABLES

RESOURCES

REFERENCES

ACKNOWLEDGMENTS

ABOUT THE AUTHOR

Introduction

For a few years, I worked in a center that helped rehabilitate children with various disorders and diseases. It was a humbling and eye-opening experience. The kids’ ailments varied from cerebral palsy to spinal cord injury to varying degrees of autism, but a common thread among them all was gut dysbiosis. Some of the mothers of these children were nothing short of superheroes. Their seemingly tireless efforts to find any solution that might bring digestive relief to their children among much larger issues were amazing. They knew the importance of gut health, and something as simple as facilitating a bowel movement became a daily goal. It affected the children’s mood, appetite, sleep, focus, and immunity—gut health mattered. It was a message for all of us—not only about how profoundly important gut health is to our every daily action, both conscious and subconscious, but about how hard we must work to achieve healing and harmony in our guts.

The irony was that these parents were working so hard to ease their children’s suffering, all while experiencing their own digestive distress. I can only imagine what the stress they were enduring was doing to their own tummies. And isn’t this the way it goes? We are all so busy with our families, jobs, and finances that we neglect our own needs. And then we reach a day when we can no longer ignore our own issues because . . . well, our issues won’t let us. That’s when the problem becomes a constant struggle, whether it’s chronic visits to the bathroom or not being able to go to the bathroom for days on end. Maybe it’s uncomfortable bloating from eating the simplest of foods or the countless other symptoms that affect our daily routines.

If this seems all too familiar, you are not alone. In fact, sadly, one recent survey by a biopharmaceutical company revealed that 74 percent of Americans live with digestive distress.

Maybe you have been given a diagnosis of a digestive disorder; even if you haven’t, maybe you know something isn’t right and can no longer ignore the issue. Either way, in this book, you have stumbled upon a wonderful resource to help guide you on a journey of healing. A medical doctor can certainly help get you out of crisis, and everyone with health concerns should see their medical professional for a full evaluation. However, the only way to truly resolve these digestive disorders is to get to the root cause and begin your healing from there. Anything else would be treating the symptoms while masking the true underlying problem.

This book will give you the tools you need to begin the process of real healing. It will simplify the daunting task of planning meals and figuring out what you should and shouldn’t eat. It will also solve the issue of finding recipes that work with your new lifestyle. Specifically, this book offers:

Very clear instructions for 4 weeks of meals, including shopping lists and daily menus to take the guesswork out of what to eat

Customizable meal plans that accommodate different dietary and treatment needs

Practical advice and troubleshooting tips for managing and sustaining your new diet and lifestyle through life’s ups and downs

Ways to stay on top of your day-to-day routine

Tips for managing food prep for yourself and your family

Options to be smart about your food choices when prepping is not possible (e.g., grabbing food on the go or creating a contingency plan)

Ways to make the most out of vacations

Strategies for surviving social and work events and family holidays

Suffering from digestive distress or being given a diagnosis of a digestive disorder is difficult. This can be a very challenging process. It takes a great deal of effort to research, plan, and create a new lifestyle, especially when you’re not feeling great. Knowing that, I wrote this book for you—to help you through this challenging phase by offering my thorough research, my tried-and-true meal plans and recipes, and my words of encouragement and guidance. You’ve got this!

The wonderful and vast world of your gut consists of trillions of organisms that not only help with digestion but are key players in your hormone health, nervous system, and immune system. All the organisms in your gut roughly weigh about two to three pounds, which is ironically the average weight of the human brain. All these microbes collectively act as another organ that affects every system of the body.

In this part of the book you will learn all the different ways a disturbed microbiome contributes to ailments you may suffer from and how to heal and begin to restore balance.

1

Your Gut and You

The subject of the gut can be overwhelming—and having access to incredible amounts of information at our fingertips can be daunting. The idea that there are trillions of microorganisms living on us and in us is creepy to begin with . . . but the idea that they can run amok when they aren’t nourished correctly can be a bit scary! However, the most important thing to remember is that we have full control over all of it. Think of your fork as a magic wand that, when wielded properly, can bring balance to your microbiome and, thus, your health.

An Overview of Your Gut

When you hear the word gut, you might think about the spare tire that spills over our jeans, but more properly, gut refers to the entire

Reviews for The 4-Week Gut Health Plan

[gincam · Rating: 5 out of 5 stars]

Feeling sluggish, bloated, and uncomfortable? Is your appetite and enjoyment of food not what it used to be? Does your skin look dull, and is your breath bad? If the answers to these questions is "YES", then it's time for a new plan: "The 4-Week Gut Health Plan" by Health Educator, Practitioner, and Chef, Kitty Martone. Through the author's own experience with digestive disorders, and her triumph with overcoming her personal health challenges, she has developed a "gut health plan" to help you achieve better digestive health through proper eating and meal planning. Knowing what not to eat is as important as being aware of which foods are best for optimal digestive health. Ms. Martone recommends seeing a physician for a full evaluation, and if you are diagnosed with a digestive disorder, learning how to manage and control your food consumption is vital for "gut health". "The 4-Week Gut Health Plan" explains various types of digestive disorders and also lists the suggested types of diets to counteract and prevent the symptoms of these disorders. The book features 75 recipes like these: "Pumpkin Spice Smoothie"; "Coconut-Bacon Waffles"; "Quinoa Breakfast Bowl with Greens and Eggs"; "Roasted Vegetable and White Bean Salad"; "Veggie Spring Rolls with Miso Dipping Sauce"; "Vegetarian Shepherd's Pie"; "Classic Roasted Chicken and Root Vegetables"; "Cast Iron Rib-Eyes with Sweet Potato Fries"; "Zoodles with Lemon-Garlic Shrimp"; "Cowboy Cookies"; and "Dill and Caraway Sauerkraut". In addition to delicious food ideas and helpful meal planning, the author also offers encouragement and support based on her own real-life experiences and health issues.

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