Allie Allen - The Gerd Friendly Recipe Book: Discover Many Recipes that are Gut-Friendly and Absolutely Delicious
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From breakfast recipes like oatmeal and parfaits to delicious dessert recipes like chocolate chia pudding and muffins, youll find everything you need for a healthy GERD diet here!
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The Gerd Friendly Recipe Book
Discover Many Recipes that are Gut-Friendly and Absolutely Delicious!
BY: Allie Allen
Copyright 2020 Allie Allen
This book is written as an informational tool. While the author has taken every precaution to ensure the accuracy of the information provided therein, the reader is warned that they assume all risk when following the content. The author will not be held responsible for any damages that may occur as a result of the readers actions.
The author does not give permission to reproduce this book in any form, including but not limited to: print, social media posts, electronic copies or photocopies, unless permission is expressly given in writing.
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Table of Contents
If youre looking for recipes that are delicious and good for your gut, youve come to the right place! With the help of this recipe book, youll be able to put up 30 delicious recipes that are GERD friendly and help reduce inflammation in your gut. Plus, theres a variety of recipes in here which makes it perfect for everyone and every occasion!
All of the recipes in here are detailed and come with step-by-step instructions and so anyone can whip them up! So choose a recipe and lets begin!
Chia seeds offer fiber-rich options for breakfast, and oatmeal is a favorite food for your gut. The combination of hemp seeds, matcha and blueberries make this a superfood breakfast.
Makes: 2 servings
Prep: 5 mins
Cook: 5 mins
Ingredients:
- 1 cup of oats, rolled
- 1 & 1/2 cups of milk, almond
- 1 scoop of collagen peptides
- 1 tbsp. of chia seeds
- 2 tbsp. of syrup, maple
- 1 tsp. of vanilla, pure
- 1/2 to 1 tsp. of matcha
To top:
- 2 tbsp. of hemp seeds
- 1/2 cup of blueberries, fresh
Directions:
Combine the almond milk, vanilla and syrup in sauce pan. Bring to boil.
Add and stir chia seeds, matcha, collagen and rolled oats into milk mixture.
Simmer for three to five minutes, till mixture absorbs all the milk.
Divide in two bowls. Top with hemp seeds, blueberries and one more drizzle of syrup. Serve.
Along with whole grain quinoa flakes, tangy coconut water, healthy fat from almonds and the protein in the egg whites, this drink is a complete nutritional and delicious package.
Makes: 2 servings
Prep: 5 mins
Cook: -
Ingredients:
- 2 cups coconut water
- 1 cup pineapple chunks
- 1/3 cup quinoa flakes
- 1/2 cup pasteurized egg whites
- 1/4 cup unsalted raw or roasted almonds
- 1 tsp. vanilla extract or 1/2 tsp. almond extract
- 1/4 tsp. ground cloves
- 1 cup frozen blueberries
Directions:
Blend all the ingredients until smooth, about 30 seconds.
Divide between two glasses and serve.
Simple, healthy and delicious banana walnut oatmeal that almost tastes like banana bread.
Makes: 2 servings
Prep: 2 mins
Cook: 5 mins
Ingredients:
- 1 cup quick-cooking oats
- 2 1/2 cups milk
- 1 tsp vanilla extract
- 2 small (or 1 large) ripe bananas, sliced
- 3 tbsp. walnuts, chopped plus extra for topping
- Honey, for topping (optional)
Directions:
In a medium-sized saucepan, combine oats, milk, vanilla extract and bananas over medium-high heat. Bring mixture to a boil, lower heat and cook for 5 minutes.
Remove pan from heat. Add in the walnuts and stir to combine.
Divide between bowls and top with more walnuts and honey, if desired.
Serve.
This savory breakfast is full of protein and superfoods. The muffins help in keeping your appetite at bay for the entire morning. When you top the muffins with micro greens, smashed avocados, matcha salt and quinoa, youre adding complete proteins that contain amino acids your body uses for repair and growth.
Makes: 6 servings
Prep: 10 mins
Cook: 45 mins
Ingredients:
- 3 & 1/2 ounces of sliced kale
- 2 tbsp. of oil, olive
- 1/2 tsp. of salt, sea
- 2 ounces of baby spinach leaves
- 1 small sized bunch of chives, chopped
- 2 cups of quinoa, cooked
- 3 eggs, large
- 1 tbsp. of flax seeds or chia seeds
- 2 cups of almond meal
- 2 smashed avocados
- 2 tbsp. of lemon juice, fresh
- 1 pinch salt, sea
- 2 tbsp. oil, olive
- 1 handful micro greens or sprouts
Directions:
Preheat oven to 360F.
Use oil and salt to massage leaves of kale for about three to four minutes, till they have softened.
Add the cooked quinoa, baby spinach and chives.
Beat eggs in separate bowl. Add chia seeds to that bowl.
Pour egg mixture over greens. Add almond meal, too. Mix till all is combined well.
Spoon batter into lined muffin tin cups. Bake for 35-40 minutes, till golden and cooked through.
Add lime juice and 2 tbsp. oil to smashed avocados. Pile over muffin tops.
Use micro herbs or sprouts to garnish. Serve.
Heres a simple yet classy snack that includes yogurt and berries.
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