Cook for Your Gut Health: Quiet Your Gut, Boost Fiber, and Reduce InflammationA creative, flavorful collection of more than 100 low-FODMAP and gut health–supporting recipes with the vibrant vegetables, hearty grains, and optimal fiber you need. Cook your way to a happy gut! Developed with nutritionist and dietitian Alicia A. Romano, this gut health cookbook delivers 100+ healthy recipes and an in-depth education on the science of the mind gut connection. Whether you’re trying to calm occasional gastrointestinal symptoms, or you suffer from IBS, acid reflux, or GERD, you’ll be pleased to find: • A focus on the best ingredients: This physician-backed way of eating for the gut emphasizes hearty, high-fiber, and low-lactose ingredients, while also including low-FODMAP recipes (those that eliminate certain hard-to-digest carbohydrates). • Customization: Get dairy or gluten free options for each recipe, plus ideas for eliminating high-FODMAP ingredients from the few recipes that have them. • Clever cooking solutions: Onions and garlic are foundational ingredients but can bother those with gut health issues. Discover useful but delicious substitutes! There’s good reason to eat with your gut in mind. A healthy gut optimizes digestion. The gut microbiome helps us absorb nutrients and plays a role in supporting our immunity and emotional health. You’ll cook with flavor, flair, and ease to a happy gut! |
Contents
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Cook for Your Gut Health 01 Breakfast LAYOUT_29673563 | 34 |
Cook for Your Gut Health 02 Soups and Stews LAYOUT_3006718027_View | 70 |
Cook for Your Gut Health 03 Poultry LAYOUT_29765454 | 102 |
Cook for Your Gut Health 04 Beef LAYOUT_30180768 | 152 |
Cook for Your Gut Health 05 Seafood LAYOUT_30192043 | 188 |
Cook for Your Gut Health 06 Veg Mains LAYOUT_30283150 | 226 |
Cook for Your Gut Health 07 Sides LAYOUT_2983522525_View | 260 |
Cook for Your Gut Health 08 Nutritionals LAYOUT_30545210 | 304 |
Cook for Your Gut Health 09 Conversions and Equivalents LAYOUT_30546142 | 312 |
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1/4 teaspoon pepper 1/4 teaspoon salt Added Sugars Adjust oven rack America's Test Kitchen arugula avocado beans beef bell peppers broth browned cabbage canola oil carrots chicken breasts chickpeas chile powder Chol cilantro cook cumin DAIRY FREE GLUTEN dish divided dry with paper Dutch oven flavor flour FREE GLUTEN FREE FREE Substitute GLUTEN FREE green grill heat oven heat until shimmering kale lemon juice lentils let sit medium heat medium-high heat minced fresh minutes mixture mushrooms oil in 12-inch ounces paper towels paprika Parmesan parsley pepper to taste pork potatoes pound Protein quinoa ras el hanout RECIPE rice roast salad salmon salt and pepper Sat Fat sauce Sautéed Season with salt seeds SERVING Dietary Fiber skillet Sodium soy sauce sprinkle steak Stir tablespoon oil tablespoons tablespoons garlic oil teaspoon table salt tomatoes toss Total Carb Total Fat Total Sugars Transfer vegetables vinaigrette Whisk whole-wheat yogurt zest