The Everything Guide to Gut Health

Boost Your Immune System, Eliminate Disease, and Restore Digestive Health

Lindsay Boyers

• Publisher: Everything
• Year: 2014
• eBook ISBN: 9781440585272
• Topic: Medicine
• Subtopic: Nutrition, Dietics & Bariatrics

Protect your gut and improve your life!

If you're struggling with digestive disorders, relief is in sight! Scientists have discovered that many common ailments can be linked to an unhealthy gut. And poor gut health causes more problems than IBS and heartburn alone--it's also responsible for weight gain, skin conditions, and depression, too. But you can take simple steps to restore healthy gut flora, which can reduce or eliminate symptoms of a wide range of diseases, including diabetes, arthritis, and chronic fatigue syndrome.

This all-inclusive and natural guide to gut health also features 150 nutritious recipes to promote healthy gut flora, including:

• Fluffy Coconut Pancakes
• Garlicky Veggie-Packed Omelet
• Old-Fashioned Sweet Potato Hash Browns
• Romaine and Avocado Salad
• Roast Lemon Chicken
• Butternut Squash Chowder
• Pork Loin with Baked Apples
• Scallops with Chives
• Thai Vegetable Curry
• Apple Pie Smoothie
• Walnut Pecan Brownies with Raspberry Sauce
• Banana-Coconut Bread

The Everything Guide to Gut Health gives you the tools you need to heal intestinal problems and lead a healthier, happier life!

CHAPTER 14
Soups, Stocks, and Sauces

Butternut Squash Chowder

Creamy Asparagus Soup

Cranberry-Pear Sauce

Butternut Curry Soup

Gazpacho

Basic Vegetable Stock

Basic Chicken Stock

Beef Stock

Seafood Stock

Bone Broth

Spaghetti Sauce

Tomatillo Salsa

Walnut-Parsley Pesto

Ladolemono (Olive Oil and Lemon Sauce)

Simple Chicken Soup

Carrot-Thyme Soup

Rich Broccoli Soup

Carrot-Parsnip Bisque

Butternut Squash Soup

Roasted Root Vegetable Soup

Cream of Cauliflower Soup

Curried Zucchini Soup

Pumpkin Soup

Butternut Squash Chowder

This hearty, savory butternut chowder makes a great meal on its own, but in smaller portions it also serves as a delicious starter.

INGREDIENTS | SERVES 6

1 medium butternut squash

1 tablespoon melted ghee

4 bacon slices, cut into ¹⁄₂" pieces

1 medium yellow onion, chopped

2 medium stalks celery, chopped

1 dried bay leaf

1 teaspoon chopped fresh sage

4 teaspoons all-natural sea salt

1 teaspoon ground black pepper

2 medium russet potatoes, peeled and cubed

3 cups Basic Chicken Stock (see recipe in this chapter)

¹⁄₂ cup coconut cream

1. Preheat oven to 375°F.
2. Cut squash lengthwise; remove and discard seeds. Place on a large baking sheet, flesh-side up, and brush with melted ghee. Bake for 45 minutes, or until squash is fork-tender. Remove from oven and let cool.
3. In a large skillet, cook bacon over medium heat until crispy. Transfer bacon to paper towels to drain. Crumble bacon and set aside.
4. Pour off all but about 1 tablespoon of bacon fat from skillet. Return skillet to medium heat and add onion, celery, bay leaf, sage, salt, and pepper; sauté for 5 minutes, or until onion is translucent.
5. Add potatoes; cover and cook for 5 minutes, stirring occasionally.
6. Add stock; simmer for 2 minutes, stirring to scrape up browned bits from bottom of pan. Bring to a boil, then reduce heat to low and simmer for 10–15 minutes, or until potatoes are soft.
7. Scoop squash out of skins and purée in a food processor until smooth. Add to stock mixture along with crumbled bacon; simmer for 5 minutes.
8. Stir in coconut cream. Remove and discard bay leaf. Serve hot.

PER SERVING | Calories: 209 | Fat: 10 g | Protein: 4 g | Sodium: 2,033 mg | Fiber: 4 g | Carbohydrates: 22 g | Sugar: 4 g

Creamy Asparagus Soup

Creamy soups are often laden with flour and other ingredients that are not so good for your gut. This version is just as tasty and has the same consistency, but all the ingredients are gut approved!

INGREDIENTS | SERVES 4

2 tablespoons olive oil, divided

1 medium clove garlic, minced

2 small Idaho potatoes, peeled and chopped

2 tablespoons filtered water

2 pounds asparagus, chopped

3 medium leeks, chopped

2 teaspoons ground black pepper

2 cups Homemade Almond Milk (see recipe in Chapter 10)

1. Heat 1 tablespoon olive oil in a stockpot over medium heat. A...

Table of contents

• Title Page
• Dedication
• Table of Contents
• Introduction
• 01 Assessing Your Gut Health
• 02 Stomach Acid
• 03 Food Intolerances, Sensitivities, and Allergies
• 04 Recognizing Leaky Gut
• 05 Changing Your Diet to Support Gut Health
• 06 Balancing Bacteria in Your Gut
• 07 Hydration and Exercise
• 08 Children and Gut Health
• 09 Knowing When to Seek Help
• 10 Breakfast and Brunch
• 11 Entrées
• 12 Sides
• 13 Salads and Dressings
• 14 Soups, Stocks, and Sauces
• 15 Snacks
• 16 Smoothies and Juices
• 17 Kid-Friendly Recipes
• 18 Desserts and Sweets
• Appendix A: Additional Resources
• Appendix B: Glossary
• Standard U.S./Metric Conversion Chart
• Acknowledgments
• Copyright