Gangadharan Maya - Healthy gut cookbook: 150 stage-by-stage healing recipes to improve your digestive health

HEALTHY GUT

COOKBOOK

150 STAGE-BY-STAGE HEALING RECIPES

to improve your digestive health

GAVIN PRITCHARD, RDN, CSSD, CD-N, CDE, AND MAYA GANGADHARAN , NTP

DK US

Publisher Mike Sanders

Associate Publisher Billy Fields

Acquisitions Editor Lori Cates Hand

Development Editor Christy Wagner

Cover Designer Amy Keast

Book Designer Mandy Earey

Photographer Christopher Simpson

Food Stylist Laura Kinsey Dolph

Compositor Ayanna Lacey

Proofreader Amy Borrelli

Indexer Heather McNeill

DK UK

Editor Kate Berens

Project Editor Kathryn Meeker

Senior Art Editor Glenda Fisher

Managing Editor Stephanie Farrow

Managing Art Editor Christine Keilty

Senior Producer, Pre-production Tony Phipps

Senior Producer Stephanie McConnell

Creative Techical Support Sonia Charbonnier

DIGITAL OPERATIONS, DELHI
Head of Digital Operations Manjari Hooda
Sr. Editorial Manager Lakshmi Rao
Producer Anusua Satpathi

First published in Great Britain in 2016 by
Dorling Kindersley Limited
80 Strand, London, WC2R 0RL

Copyright 2016 Dorling Kindersley Limited
A Penguin Random House Company

All rights reserved.

No part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner.

ISBN 9780241248294

This digital edition published 2016
eISBN 9780241296998

All images Dorling Kindersley Limited
For further information see: www.dkimages.com

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ABOUT THE AUTHORS

Gavin Pritchard, RDN, CSSD, CD-N, CDE, is a nutritionist and health-supportive chef who has worked as an outpatient registered dietitian for more than a decade. Gavin has received advanced training in health-supportive cooking from the Culinary Institute of America in Hyde Park, is a board-certified sports specialist dietitian, and is a board-certified diabetes educator. He also has earned advanced certification as a health and fitness instructor from the American College of Sports Medicine and taken training in adult, childhood, and adolescent weight management.

Maya Gangadharan, NTP, is a certified nutritional therapy practitioner concentrating on gut health. Maya teaches classes on nutrition and presents kitchen demonstrations on making probiotic foods and beverages at Detroits Eastern Market Community Kitchen. She has a clinical practice in Detroit and blogs at sohelpmegut.com.

ACKNOWLEDGMENTS

I would like to sincerely thank Maya Gangadharan for her passion, knowledge, and collaboration; Lori Cates Hand and the team at DK for their expertise and support; Marilyn Allen for her superb guidance and encouragement; and my amazing wife Maura and our two incredible daughters, Claire and Mari, for their patience, inspiration, and love. Gavin

I would like to sincerely thank Lori Cates Hand, Gavin Pritchard, and the team at DK for all their work, guidance, and support. Extra thanks to Magda Pecsenye for making the introduction. Much love and thanks to my mother, Mary, who taught me all about healthy, home-cooked meals, and to Rev, who always believes in me. Finally, to my amazing NTA instructors Caroline Barringer, Janelle Johnson Grove, and Christie Banners, and all my Ann Arbor 2015 NTP classmates and group leadersthanks for having my back and teaching me so much. Weve got this! Maya

Special thanks to Courtney Rinehold, RDN, CDN, CLT, and her clients for testing the recipes.

PHOTO CREDITS

All images Dorling Kindersley

Zygote Media Group, Kristan Raines, John Freeman, Ruth Jenkinson, Andy Crawford, Dave King, David Murray, Ian OLeary, William Reavell, Dave King, Ian OLeary, Andy Crawford, Roger Dixon, David Murray, John Freeman, Stuart West, Lorenzo Vecchia, Dave King, Chris Villano, Stuart West, Ali Donz, Dave King, Steve Shott, Lorenzo Vecchia, Ali Donz, Dave King, Will Heap, William Reavell, Dave King, Steve Gorton, Will Heap, Dave King, Dave King, Will Heap, Roger Phillips, Andy Crawford, David Murray, Clive Streeter, Dave King, William Reavell, Ian OLeary, Steve Gorton, Philip Wilkins, Claire Cordier, David Murray and Jules Selmes, Dave King, David Murray, Roger Dixon, William Reavell, Ian OLeary, Geoff Dann, Andy Crawford, Steve Gorton, Roger Dixon, Will Heap, Roger Dixon, Roger Dixon, Peter Anderson, Roger Dixon, William Reavell, Dave King, Chris Villano, Steve Gorton, Lorenzo Vecchia, Andy Crawford, Roger Dixon, Gary Ombler, William Reavell, Dave King, Roger Dixon, Gary Ombler, Will Heap, Roger Dixon, Lorenzo Vecchia, William Reavel, Roger Dixon. Divider pages: Dave King, Roger Dixon, Tim Ridley, Lorenzo Vecchia, Steve Gorton.

HOW TO USE THIS eBOOK

Healthy Gut Cookbook is an easy-to-use eBook featuring 150 stage-by-stage healing recipes to improve your digestive health.

To navigate through the eBook, use the built-in links on the page. These will take you to the relevant chapter or recipe. Throughout the recipe chapters you will find various icons that will help determine which recipe is best for you.

The recipes are organized by stage (1-6, and full diet), indicated by another icon. Be sure to follow the protocol strictly. Dont add foods earlier than theyre allowed, or you risk compromising your healing. You can always go back to earlier recipes after youve moved on from that stage.

Some recipes have step-by-step photos that guide you through the process, as well as a photograph of the finished dish to inspire you and show you exactly what you are aiming for. All of the pictures, illustrations, and tables in this eBook will enlarge when double tapped. To continue reading, simply close the image using the X in the top corner.

Device Settings

We suggest that this eBook looks best on most devices with the following settings:

• White background
• Serif font (e.g., Georgia)
• Scrolling view off
• Justified text alignment (if your eBook reader has this feature)
• Smallest point size (particularly when scanning through the eBook)
• Publisher default setting to be switched on (if your eBook reader has this feature)

Introduction

Weve all heard phrases referencing the relationship between your innards and your emotions, such as gut feelings. Recently, medical professionals have begun to explore the connection between your gut and your health.

Leaky Gut Syndrome

Recent studies have linked the microbiome another word for the world of friendly (and sometimes unfriendly) bacteria and microbes that live in your intestines to weight loss, depression, Alzheimers disease, autism, and more. Problems like gas, bloating, constipation, and diarrhoea are often thought of as normal, but in fact they are often symptoms of a leaky gut that has become compromised by stress, bad habits, bad food choices, or toxins. Its best to correct the problem before deeper issues develop.

The GAPS Diet

This book focuses on a gut-healing protocol called the Gut and Psychology Syndrome, o r GAPS, diet. The GAPS diet was created to address specific physical and physiological gut-related health issues. This book was written and designed to make this somewhat complicated protocol easier to understand and implement, and to give you more recipe options.