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HEALING RECIPES

‘Transform your tummy with soothing, restorative and energy enhancing bowls of goodness.’

A GUIDE TO THE ICONS

I’ve included little icons before each recipe so you can ensure it meets your dietary needs. They will help you create a personalised balanced and nourishing diet. See you later, bloating and tummy trouble!

In some cases you’ll need to choose the option for a particular ingredient that suits your dietary needs – for example, to make a vegetarian soup, choose the vegetable stock rather than a meat broth.

Here’s a breakdown of what each at-a-glance icon signifies.

   GF   GLUTEN-FREE

Gluten is a mixture of proteins found in grains such as wheat, rye, barley and oats. Some people can tolerate oats, but the tricky bit is finding oats that haven’t been contaminated by wheat or other grains during processing. Symptoms of gluten sensitivity can include gastrointestinal issues, skin problems, changes in weight, headaches and depression. Gluten sensitivity can make you feel ill or uncomfortable in your gut, and can affect your mood and quality of life.

   WF   WHEAT-FREE

Some people find wheat hard for their sensitive gut to digest and that it can cause allergic reactions. Common symptoms of a wheat allergy can include eczema, hives, asthma, hay fever, IBS, tummy aches, bloated stomach, nausea, headaches, joint pain, depression, mood swings and tiredness. Wheat products can be replaced with buckwheat, rice, quinoa, tapioca and wheat-free flours after the initial four-week period.

   DF   DAIRY-FREE

To avoid dairy in the supermarket, look on labels for any food that contains cow’s or goat’s milk, cheese, buttermilk, cream, crème fraîche, milk powder, whey, casein, caseinate and margarines, all of which contain milk products. Substitutes for dairy milk can include nut and seed milks, and coconut milk. Butter and ghee are used in some recipes – see how you react to them.

   SF   SUGAR-FREE

Sugar can contribute to nutrient deficiencies, as it provides energy without any nutrients. Researchers have reported that people with deficiencies of such vitamins, minerals and nutrients as magnesium, zinc, fatty acids and B-group vitamins are more likely to show symptoms of anxiety and depression.

   VEG   VEGETARIAN

These recipes contain no meat, eggs or dairy products. To ensure you’re eating enough of the essential nutrients needed for optimum health and gut healing, it’s a good idea to include forms of protein, iron, B12, vitamin D and calcium in your diet. Good fats from non-meat sources are also very important. Eating a wide variety of real foods and not cutting out whole food groups unless absolutely necessary is a philosophy that works well for many people in the long term. Some recipes not marked VEG may still be suitable for lacto-ovo vegetarians – check the ingredients lists.

SHOPPING LIST

Here’s your everyday shopping list for the four-week protocol and beyond.

Remember to consume foods as close to their natural state as possible, as it’s much easier on the digestive system.

VEGETABLES

Asian greens

Asparagus

Avocados

Beetroot (beets)

Bok choy (pak choy)

Broccoli

Brussels sprouts

Butternut pumpkin (squash)

Cabbage

Capsicums (peppers)

Carrots

Cauliflower

Celeriac

Celery

Cherry tomatoes

Chillies (chili peppers)

Cucumbers

Daikon

Eggplants (aubergines)

English spinach

Eschalots (French shallots)

Fennel

Garlic

Green beans

Kale

Lettuce

Mushrooms

Olives

Onions

Parsnips

Peas

Pumpkin (winter squash)

Rocket (arugula)

Silverbeet (Swiss chard)

Snow peas (mangetout)

Spring onions (scallions)

Sprouts (all types)

Swedes (rutabagas)

Sweet potato

Tomatoes

Turnips

Watercress

Yellow button
(pattypan) squash

Zucchini (courgettes)

EGGS

Eggs (organic, free-range)

DAIRY (FULL-FAT)

Butter (organic, unsalted)

Ghee

MEAT

Bacon/ham (sugar- and nitrate-free)

Beef and veal

Chicken

Duck

Lamb

Organ meats

Pork

Turkey

SEAFOOD

Anchovies

Fresh fish

Oysters

Prawns (shrimp)

Salmon (wild-caught)

Sardines

Sashimi

Scallops

Sea vegetables

Shellfish

Squid

Tuna

FATS AND OILS

Butter (organic, unsalted)

Coconut oil (extra virgin)

Extra virgin olive oil (cold-pressed)

Ghee

Seed and nut oils (macadamia, walnut, sesame, flaxseed)

SEEDS, NUTS AND NUT BUTTERS

Almond butter

Almonds (slivered)

Brazil nut butter

Chia butter

Chia seeds

Flaxseeds (linseed)

Hazelnut butter

Macadamia butter

Nuts (activated)

Pecan butter

Pine nuts

Poppy seeds

Pumpkin seeds (pepitas)

Sesame seeds

Sprouted cereal

Sunflower seeds

Tahini

Walnut butter

GRAINS, FLOURS AND BAKING

Almond flour

Amaranth

Arrowroot flour

Arrowroot powder

Baking powder (gluten- and additive-free)

Bicarbonate of soda (baking soda)

Brown rice

Brown rice crackers

Brown rice flour

Brown rice puffs

Buckwheat

Buckwheat flour

Buckwheat groats and pasta

Creamy buckwheat

Cacao butter

Cacao nibs

Cacao powder

Coconut butter

Coconut flakes

Coconut flour

Desiccated coconut

Golden flaxmeal

Granola (gluten-free)

Hazelnut flour

Millet

Quinoa

Quinoa flakes

Self-raising flour (gluten-free)

Tapioca flour

Vanilla beans

Vanilla essence (alcohol-free)

White rice

FRESH HERBS AND SPICES

Asafoetida

Basil

Cardamom

Chives

Cinnamon

Coriander (cilantro)

Cumin (ground)

Cumin seeds

Curry leaf

Curry spices

Dill

Ginger

Mint

Nutmeg

Oregano

Parsley

Rosemary

Saffron

Sage

Thyme

Turmeric

CONDIMENTS AND SWEETENERS

Apple cider vinegar

Black pepper (fresh)

Celtic sea salt

Coconut aminos

Coconut milk

Coconut nectar

Dijon mustard

Dulse flakes

Stevia drops and/or powder

Tamari sauce (wheat-free)

Tomato paste (concentrated purée)

Vegetable stock (sugar- and additive-free)

Xylitol

Yeast flakes (nutritional)

MILKS AND DRINKS

Coconut water (from young coconuts)

Coffee (decaf)

Dandelion tea

Herbal teas/tisanes

Mineral/soda water

Nut milks

Tea (decaf)

FRUITS

Avocados

Berries (fresh and frozen)

Lemons

Limes

SUPPLEMENTS (OPTIONAL)

Calcium

Cod liver oil

Diatomaceous earth

Folic acid

Krill oil

L-Glutamine

Magnesium

Potassium

Probiotics

Slippery elm powder

Vitamins A, B, C, D and E

Zinc