Post on 28-May-2020
transcript
By Rachel Feldman
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
A GUT REBUILDING PLAN FOR
A PLANT-BASED DIET
Step one: Prepare Prepare your mind. When healing your body naturally you may have to
make changes you don’t want to make. Such as eliminating foods you
are emotionally attached to. This can be hard but remember these
changes do not have to be permanent. Once your gut is rebuilt you can
go back to eating your favorite foods if you choose to.
Once your mind is ready, you can prepare by removing all gut destroying
foods from your home, so you are not tempted to eat any of them while
healing your gut. Be sure to have everything you need at home readily
available before starting to rebuild your gut , such as all supplements and
foods. This will keep you from rushing to the store to find something last
minute.
Step Two: Treat Infections I f you suspect you have an infection in your gut, such as bacterial or yeast
overgrowth you can choose to follow specific steps to heal it . For example,
you can see your doctor for a lab test and get antibiot ics prescribed. You
can also starve the bad bacteria to rid yourself of it with an elimination
diet, then work on restore the good bacteria and rebuild your immune
system.
Step Three: Reduce Inflammation Reduce inflammation with an anti-inflammatory diet. Inflammation in the
body is t riggered by the immune system when it recognizes an invader
and it is attempting to eliminate the threat of the invader. Following an
anti-inflammatory diet removes common gut destroyers so your body can
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
heal itself. Temporarily avoid all processed foods, refined sugars, gluten,
dairy, corn, wheat, soy, and refined oils.
Grains and legumes are not omitted in the cont ent below for t hose who
wish t o keep t hem in their diet while rebuilding the gut .
Step Four: Figure Out Food
Allergies/Sensitivities Figure out food allergies and sensit ivit ies by keeping a symptom journal
from day 1. This will help track what foods cause poor reactions inside your
body. Once you have removed common food offenders, add in one by
one over a period of t ime and record the reaction your body has to the
specific food in your journal.
A journal, binder, or excel spreadsheet will also be helpful when tracking
supplements when they are added.
*Remember you can always reduce or cut back on a supplement if you
experience t oo much “die off”. This means you may feel t ired; have
headaches, loose st ool, or const ipation, or experience poor sleep or
moodiness.
Step Five: Lower Stress Make sure you are following the plan to the best of your ability.
Remember: Easy does it is key. When we stress, we inflame our intest inal
lining.
We start working on the foundation first by support ing your body, doing
the detox tools daily, and gett ing clear on which foods are and are not
working for you.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
FOODS THAT SUPPORT THE GUT
1. Coconut – Sugar free desiccated coconut, pure coconut cream,
and coconut oil contain vitamin, minerals, are antiviral, and
antibacterial. Cook with coconut oil and consume coconut oil, if
tolerated. 3 tablespoons by mouth per day will help kill pathogens
naturally.
2. Pumpkin Seeds –Pumpkin seeds kill parasites. It is best to consume
1/4 cup daily as a late afternoon snack or make pumpkin seed milk
in a powerful blender with water. See recipes below.
3. Flaxseeds – flaxseed is high in fiber, omega 3’s and 1 Tablespoon
per day. Sprinkle on top of salads, soups, or yogurt or make flax milk
in a powerful blender with water.
4. Chia Seeds – Chia seeds are high in omega 3’s, fiber, and protein. 1
Teaspoon. Have chia seed pudding, chia fresca, or sprinkle on top
of salads.
5. Cloves and Cinnamon – By cooking with each of these spices or
adding them to a smoothie or drink you are naturally killing
microbes that are wreaking havoc on your system. Cloves and
cinnamon are antimicrobial, which means they are killing harmful
bacteria that are wreaking havoc on your system.
6. Turmeric – By adding 1 tablespoons of turmeric to your foods, you
are using one of the most powerful ant imicrobial and anti-
inflammatory spices. Turmeric helps prevent gas and bloating,
regenerate gut bacteria, cleansing.
7. Sea Vegetables – Sea vegetables contain chlorophyll,
phytonutrients, and iodine. Certain kinds of Kelp are also a natural
ant i-inflammatory. Soak Arame and add it to a salad, make wraps
with nori, use agar for an alternative to gelat in. Add kelp, dulse, or
any of the combinations for support ing your thyroid and adrenal
health.
8. Chlorophyll – Add 1 tablespoon to water and consume twice a day
or add to a fresh, sugar free juice. You can buy this at Amazon.com,
too, and this will help with energy.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
9. Raw, unfiltered Apple Cider Vinegar – Apple Cider Vinegar aids is
ant imicrobial. It aids in digest ion by breaking down food into smaller
micronutrient , cleanses the liver, which assist in the production of
enzymes needed for digest ion, and assist in ridding the body of
yeast overgrowth. Mix 1 teaspoon on 8 oz of water before a meal to
prevent the acid from affecting tooth enamel and the esophagus.
SUPPLEMENTS
1. Detox/Liver Support - to assist in remove toxins
2. Antifungals – To kill bad bacteria
3. Immune boosters – Addit ional immune support
4. Digestive Enzymes – To help break down food
5. Probiotics - to boost the immune system. Be sure the probiot ics you
choose contain bacillus clausii, bacillus subtilis, saccharomyces
boulardo, and bacillus coagulans
6. Gut Repair – To repair the gut lining, such as L-Glutamine
7. Adrenal Support - to assist in hormone production and control
*Consult with your healt h care provider t o det ermine which supplements
will work for you.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
FOOD COMBINING
• FRUIT: Fruit digests itself, passing through the digest ive system within 20
minutes. By eating fruit alone, on an empty stomach, you avoid
fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digest ion. It is best to eat fruit
first thing in the morning or at least 30 minutes before consuming
any other type of food.
• EAT STARCHES AND VEGETABLES: Starches such as potatoes, sweet potatoes, beans, and grains are best consumed with vegetables or
with a small amount of healthy fat. It is advised to eat starches
{carbohydrates}, such as quinoa, buckwheat, millet or amaranth only with vegetables because starches require different digest ive
enzymes than proteins do.
• PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digest ion, so it is best to eat protein with non-
starchy vegetables and a healthy fat. A healthy fat may be,
coconut oil or avocado. When you add a starch to a protein, you force your body’s natural enzymes to compete to digest your food.
Proteins such as nuts and seeds pair great with leafy greens.
SOAKING NUTS, GRAINS, AND SEEDS
Please SOAK YOUR GRAINS AND SEEDS TO REDUCE THE PHYTIC ACID.
How to soak grains, beans, seeds, and nuts:
1. Add the grains, beans, seeds, or nuts to a bowl of warm or room
temperature water. *
2. Soak the grains, beans, seeds, or nuts for 8-24 hours.
3. Leave the bowl sit t ing on your countertop.
4. Empty the grains, beans, seeds, or nuts into a colander, and rinse
at least 6 t imes to remove any remaining phyt ic acid.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
5. Cook the grains, seeds, or beans as usual, or store the seeds or nuts
in your fridge for 1-2 days.
*Opt ional: Add 1-2 t ablespoons of lemon juice or Bragg’s raw apple
cider vinegar.
Seed Milk
PUMPKIN SEED MILK
1 cup pumpkin seeds,
3 cups of water,
½ tsp cinnamon
Opt ional: stevia or 2 -4 pitted dates
Opt ional: ½ t sp alcohol free vanilla or 2 Tbsp. raw cacao powder
1. Soak 1 cup of pumpkin seeds overnight *
2. Strain the water from the seeds.
3. Add all ingredients to the blender, blend until smooth,
4. Pour through a fine mesh strainer or nut milk bag to extract the
liquid
5. Use remaining pulp in baked goods
6. Store in fridge for up to 3 days. Shake away separation
*See inst ruct ions for soaking seeds above
FLAXSEED MILK
½ cup whole flaxseeds
4 - 5 cups of water
Pinch of sea salt
Opt ional: Stevia or 2-4 pitted dates
Opt ional: 1 tsp alcohol free vanilla or 2 Tbsp. raw cacao powder
1. Soak Seeds in water overnight*
2. Strain the water from the seeds
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
3. In a high-powered blender, combine all ingredients and blend until
smooth
4. Strain through a fine-mesh strainer or nut milk bag to extract all the
liquid
5. Store in the fridge for up to 1 week.
*See inst ruct ions for soaking seeds above
SMOOTHIES
I f you have a high-speed blender, add all of the ingredients in the order
they are listed (WITHOUT the ice). Blend until smooth. If you want your
smoothie to be colder, add ice cubes, then blend.
If you DO NOT have a high-speed blender, add the almond milk, banana,
apples, and dates to the blender. Blend until smooth. Feel free to add a
few more tablespoons of almond milk to get the mixture going, if needed.
Then add pumpkin seeds, hemp protein, and spices to the mixture and
blend well. I f you would like your smoothie to be colder, add ice cubes
and blend well.
For each smoothie, simply blend all of the ingredients in a high-speed
blender or normal stand-up blender. Feel free to add water to reach your
desired thickness. Use organic produce whenever possible. Each smoothie
recipe serves two people or may be used as a subst itute for one large
meal.
Protein is important in the morning. You can add extra protein to any
smoothie by including a scoop of your favorite gut friendly protein
powder. Try hemp protein by Nutiva, Rockin’ Wellness, Sunwarrior or pea
protein (if tolerated). You can also use 3 tablespoons of hemp seeds.
Make your smoothie colder by adding 3 to 5 ice cubes.
Looking for a few ideas to add to your smoothie? Add in a teaspoon of
any one of the following:
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
• hemp seeds • flax seeds
• chia seeds
• spirulina • unsweetened shredded coconut
• raw cacao powder • stevia
• superfoods (maca, lucuma, wheatgrass powder)
• matcha powder • detox greens: dandelion, parsley, cilantro, radish
• sprouts of any kind
• camu camu for vitamin C • protein powder
• goji berries, currants, dates (limit if weight loss is desired)
Feel free to add fruit to any vegetable smoothie to add sweetness. Try 1/2
cup berries, 1/2 apple, or 1/2 banana.
CULTURED GUT HEALING
CULTURED FOODS AND DRINKS
COCONUT YOGURT
(Adapted from nomnompaleo.com)
Serves 2
1 15-ounce can coconut milk (BPA-free can)
1 vegan probiot ic capsule (at least 50 billion)
1 Sterilized jar with a screw on lid or cheesecloth
1. Refrigerate the coconut milk for about an hour while it is st ill in the
can to create a thicker yogurt.
2. Shake coconut milk well then open and place it in a sterilized jar.
Add the contents of the probiot ic capsule. Mix the contents well
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
with a wooden or plast ic spoon (do not use a metal spoon or
spatula), and t ight ly close the jar.
3. Place your jar of coconut milk in the oven with the light on and
t ight ly close the door. Do not turn the oven on. A closed oven with
the light on generates heat of about 105 to 110° Fahrenheit .
Incubate your yogurt for up to 24 hours.
4. Once yogurt is tangy and thick enough for you, cover securely with
a lid and refrigerate for several days (about 7). Shake away any
separation if necessary.
HOMEMADE COCONUT WATER KEFIR Serves 2-4
1/2 cup water kefir grains (available at
http://www.culturesforhealth.com/water-kefir-grains.html)
2 to 4 cups fresh young coconut water
4-cup glass jar with wide opening and strong screw cap or swing
away lid
1.Fill jar with young coconut water and add your water kefir grains. St ir
with a non-metal spatula (such as a wooden spoon) as the metal with
damage the grains.
2.Cover the jar with a lid, and let it stand at room temperature for 24 to48
hours (the longer the brew, the more healthy bacteria you have cultured,
but also the more sour it will taste).
3.Pour the contents of the jar to separate the grains from the liquid and fill
bott les with the cultured coconut water. Make sure the bott les are airt ight.
Store the cultured coconut water for another 24 hours at room
temperature (this will increase the nutritional content, reduce lactose, and
further reduce the sugar content). You can reuse the grains to start
another batch or revitalized in milk every few batches and stored,
covered with a lid and milk in the refrigerator.
4.Refrigerate and serve chilled.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
Variations:
To make lemon or lime coconut water kefir, add 1/4 cup lemon or lime
juice to 1 quart of coconut water kefir.
To make coconut milk kefir, use 1 15 ounce can of refrigerated coconut
milk (be sure to avoid brands with addit ive and sweeteners) or
homemade coconut milk and add to activated milk kefir grains, or ¼ cup
water kefir.
To make a kefir milkshake, blend it with some frozen fruit , such as
strawberries.
HOMEMADE CULTURED
VEGETABLES
NATURALLY CULTURED BEETS Adapted from www.culturesforhealth.com
Makes approximately 1 quart
10 medium or 3 large beets, cooked, skins removed (optional), chopped
or shredded
3/4 cups filtered water
1 tablespoon sea salt
1 ½ quart jar with airlock lid or t ight fitting lid
1. Dissolve the sea salt in water then place the beets in the clean jar and pour the liquid over the beets. Ideally the beets should be
submerged under the liquid. Close the jar t ight ly. Ferment for 3 to
10 days at room temperature.
2. Once the fermentation period is complete, strain the beets and set them aside. The beets can be removed to a storage container if
desired.
3. Store cultured beets in the refrigerator or root cellar.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
Variations
To make Beet Kvass follow the instruct ions above, but poor the fermented
liquid from the strained beets into a clean jar with a t ight fitting lid and
store in the fridge and drink.
To make ginger beet kvass add 2 tbsp freshly chopped ginger.
YOUR PLAN OPTIONS
UPON RISING
Drink one cup of warm water with lemon and take vegan probiotics.
{Please note that if you add ACV to your water you will want to take your
probiotic 45 minutes after.}
BREAKFAST OPTIONS
1. Smoothie {Please keep this simple and st ick to simple ingredients
and no more than 1 fruit and 1 vegetable as this hampers
digest ion.}
2. Chia pudding
3. Green juice
4. Coconut Quinoa Breakfast Bowl: ½ cup cooked quinoa warmed
with (canned, unsweetened, or homemade) coconut milk, add
cinnamon & stevia to taste, top with 1/8 cup of toasted pumpkin
seeds or almond slivers
5. Almond Flour Pancakes with coconut milk and cinnamon
6. ½ Avocado & Cultured Vegetables
7. Miso Soup with Kelp & Dulse Sprinkles
8. Coconut milk Kefir Smoothie
9. Miso Soup with a bed of greens
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
LUNCH AND DINNER OPTIONS
Add 1/8 cup cultured vegetables to each meal
1. Sprouts, Avocado & Kim Chi rolled in lettuce or nori sheets. Add
sprouts, ½ avocado and cultured veggies to a collar or lettuce leaf
and then roll.
2. 1 cup quinoa with ½ avocado, hemp seeds and dulse flakes.
3. Raw Avocado Soup with cup cultured vegetables topped with
hemp seeds.
4. Kelp Noodles with Tahini: Combine in a bowl kelp noodles, add 1/8
cup tahini, chopped carrots, cucumbers and cultured vegetables
on a bed of mixed greens. Top with avocado for an extra boost of
energy.
5. Coconut Flour Tort illa with ½ avocado, sprouts, cultured vegetables,
lettuce and tomato.
6. Simple Salad: steamed string beans, nutritional yeast, avocado and
sprouts on top of 2 cups of mixed greens. For dressing whisk
together olive oil, Bragg’s raw apple cider vinegar, chopped basil,
garlic, and sea salt .
7. Carrot & Avocado Wraps with Nutritional Yeast : Add the 1/2
avocado with shredded carrot to a nori or collard, add 2
tablespoons of hummus with 1 teaspoon of nutritional yeast.
8. Quinoa with Green Beans: Steam green beans & add them to
sautéed onions & garlic, combine with 1/2 cup of cooked quinoa,
and sprinkle 1/8 cup of toasted pumpkin seeds or almond slivers.
9. Raw Sprouts & Salad: 2 cups of mixed greens with sprouts, avocado,
chopped fennel, grape tomatoes and tahini drizzled.
10. Grilled Vegetables with Dulse: Grilled Asparagus, Onions, Fennel,
Beets and hemp seeds with cultured vegetables
11. Warm Soup: ideal for assimilat ion of nutrients. Add your favorite
protein to the soup such as sprouts, hemp seeds or protein powder.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
SNACKS AND DRINKS
1. Green apple, berries or low glycemic fruits
2. 1/4 cup pumpkin seeds or sunflower seeds
3. 20 almonds, pecans, or walnuts soaked is ideal for optimal digest ion
and assimilat ion
4. Gluten-free rice cake with 1 tablespoon almond butter and
cinnamon
5. Celery and hummus
6. Coconut flour bread with avocado
7. Smoothie
8. 1/2 cup of cultured vegetables with 1/4 avocado and 1 teaspoon
kelp sprinkles
9. Coconut date energy bites
10. Coconut milk kefir with vanilla extract and cinnamon
11. Quinoa with 1 teaspoon coconut oil and cinnamon
PREPPING SIDES IN ADVANCE
1. Have brown rice cooked or quinoa
2. Have veggies chopped in the fridge
3. Roast vegetables to make it easy
4. Mung beans, lent ils, and low glycemic beans are easy to digest for
some
5. Simple dips that are low glycemic and easy to digest, such as
hummus, guacamole, and cilantro pesto
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
DAILY DETOX
Dry Skin Brushing
This can be done before a shower or bath, or before bed, to release
toxicity. Skin brushing improves the circulat ion and supports the liver.
Use a loofah, hot towel, or skin brush on dry skin. Work on one section of
the body at a t ime, making very light circular strokes, working your way up
towards your heart.
Sweat and Exercise
Commit to at least 30 minutes a day to exercise, sweat, get the blood moving, and purge toxins from your body. Try brisk walking, yoga, jogging,
cycling, or swimming. You can also sweat in a sauna, steam room, or a hot bath with Epson salt . Sweating releases toxins from the body, and
regular exercise is essential for a healthy metabolism.
Tongue Scraping
This supports liver detoxification by removing unwanted bacteria from the
mouth, thereby support ing digest ion.
Epsom Salt Baths
Try an Epsom salt bath. Add 1/2 cup of Epsom salt , 1/2 cup baking soda,
and a few drops of lavender oil to a warm bath, and soak for 30 minutes. Epsom salt relaxes the body, detoxifies the liver, and provides your body
with the essential mineral magnesium, which is necessary for optimal
relaxation, digest ion, detox, and health.
NIGHT PLAN
1. At least 3 t imes a week, journal or take an Epsom salt bath at night
2. Remember: You do not need to RUSH
3. Drink a cup of tea with stevia
4. Drink 8 ounces of water with lemon and a dash of sea salt before bed to enhance liver function
5. Prepare your next day meals and snacks
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
MORNING PLAN
1. Wake up 30 minutes earlier
2. Say this: “I do not have to rush”
3. Prep your snacks for the day, if not already done
4. Mid-day, break for one minute to breathe deeply
VEGAN THREE DAY PLAN
DAY ONE
BREAKFAST
GUT HEALTH SMOOTHIE
½ cup dairy free milk
½ cup dairy free kefir or dairy free yogurt (unsweetened)
1 cup spinach or any leafy green
1 teaspoon cinnamon
1 teaspoon vanilla extract
1 ounce aloe vera juice
LUNCH
MISO SOUP WITH SEA VEGETABLES Serves 2
5 cups water
½ inch ginger, diced
1/2 cup sliced radish
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
1 cup chopped chard, kale or other greens
5 teaspoons miso of your choice
2 scallions, thinly sliced
In a large pot add water, ginger and sliced radishes and bring to a boil.
Once boiling lower to a simmer and let cook another 5
minutes.
Add a few tablespoons of the water broth from the pot to a small bowl.
Add miso to the bowl and mix in the miso to form a puree. Place the miso
puree in the soup pot and simmer for 2 or 3 minutes (miso should not be
boiled because it will kill the beneficial bacteria). Finally, add the greens
and simmer for 2 more minutes and then remove from heat.
Top the soup with sliced scallions and serve.
DINNER
KALE SAUTÉ WITH LEMON AND SEA SALT
Serves 2
2 tablespoons olive oil, coconut oil, or water
1 garlic clove, finely chopped
½ diced red onion
1 bunch kale, stems removed, and leaves sliced into strips
1 tablespoon lemon zest
1 lemon, juiced
1 teaspoon fresh ginger, minced (optional)
¼ teaspoon cayenne pepper (optional)
Sea Salt and pepper
Heat the olive oil in a large pan over medium heat. Add the minced
garlic; sauté for 1 minute. Add the diced red onion; sauté 2 minutes. Add
the kale to the pan along with 2 tablespoons of water. Cook, st irring often
for 2-3 minutes. Season with fresh ginger (optional), lemon zest, (cayenne
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
pepper) sea salt , and pepper, to taste. St ir in the lemon juice and toss to
coat evenly before spooning the kale into a serving dish.
DAY TWO
BREAKFAST
THE CLEANSER SMOOTHIE
1 ½ cups dairy free milk
1 cup mixed greens
½ cup berries, fresh or frozen
½ cup cilantro
¼ teaspoon turmeric
Dash cinnamon
Juice from one lemon
LUNCH
SUPERFOODS GREENS Serves 2
2 cups mixed greens
½ cup cabbage, chopped
½ avocado, chopped
1/3 cup celery, chopped
1/3 cup jicama, chopped
1/3 cup parsley and cilantro (combined), chopped
Juice of 1 lemon
2 tablespoons raw apple cider vinegar
1 teaspoon nutrit ional yeast
3 tablespoons hemp seeds
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
3 tablespoons dulse flakes (optional)
In a large bowl add mixed greens, cabbage, avocado, celery, jicama
and fresh herbs. Top with lemon juice, vinegar, nutrit ional yeast, hemp
seeds and dulse flakes, if using. Toss salad well to combine, and serve.
DINNER
CREAMY ROASTED VEGETABLE SOUP Serves 2
1 zucchini, chopped
1 squash, chopped
2 carrots, chopped
½ yellow onion, chopped
1 tablespoon olive oil
1 teaspoon sea salt
1 cup dairy-free milk
Preheat oven to 400 degrees. Place vegetables on a baking sheet and
drizzle with olive oil and sea salt . Roast vegetables for 20 minutes.
Place roasted vegetables into a blender and blend (or use an immersion
blender), slowly add in the milk to get a creamy consistency. Once you
have your desired consistency, serve.
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
DAY THREE
BREAKFAST
OATLESS PORRIDGE
½ cup dairy free milk
2 tablespoons shredded coconut
2 tablespoons chia seeds or flax meal
½ banana, mashed
¼ cup berries of choice
Dash cinnamon
Take out a bowl and mash ½ banana, top with dairy free milk, shredded
coconut, chia seeds or flax meal, top with berries and a dash of
cinnamon and serve.
Warm version: Add mashed banana and dairy free milk to a pot on the
stove and warm for 2-3 minutes. Place in bowl and top with remaining
ingredients.
LUNCH
CARROT & GINGER SOUP
Serves 2
2 Tablespoons olive oil
½ yellow onion, chopped
2 inches ginger root, minced
1 garlic clove, minced
3 cups vegetable broth
1 apple, cubed
½ pounds carrots, peeled and chopped
Sea Salt & ground pepper
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Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.
This is not intended to diagnose, treat, cure, or prev ent any disease.
In a large pot over medium heat add olive oil and sauté onion unt il
t ranslucent, about 3 minutes. Add garlic and ginger and sauté another
minute unt il fragrant.
Add vegetable stock or broth, carrots and apple and cook for 20-30
minutes. Place soup into a high speed blender and blend until smooth or
keep as a chunky soup.
DINNER
VEGETABLE SAUTÉ WITH COCONUT OIL Serves 2
1 tablespoon coconut oil
2 carrots, thinly sliced
1 cup snow peas, t rimmed
1 yellow onion, chopped
1 zucchini, thinly sliced
1 yellow squash, thinly sliced
1 -3 handfuls of spinach
Sea Salt and pepper to taste
Place a large pan over medium–high heat. Add coconut oil, then add
onions and sauté 2 minutes. Add carrots, snow peas and squash and
sauté 8-10 minutes unt il vegetables soften. Add spinach and let wilt .
Season with sea salt and pepper and serve.
***If you’d like to repeat the Three Day Gut Rebuilding Plan, you may,
save any leftovers, and extend your plan to 6-7 days.