This document provides a summary of Lee Holmes' book "Heal Your Gut" which outlines a 4-phase protocol for healing and restoring gut health through dietary and lifestyle changes. The book includes 50 anti-inflammatory recipes aimed at healing the gut and nourishing the body. It discusses gut health topics like probiotics, candida, leaky gut, and the gut-brain connection. The 4 healing phases include an elemental diet, eliminating foods, reintroducing foods, and detoxing one's life and home. The book provides information to help readers implement the gut healing plan and recipes.
This document provides a summary of Lee Holmes' book "Heal Your Gut" which outlines a 4-phase protocol for healing and restoring gut health through dietary and lifestyle changes. The book includes 50 anti-inflammatory recipes aimed at healing the gut and nourishing the body. It discusses gut health topics like probiotics, candida, leaky gut, and the gut-brain connection. The 4 healing phases include an elemental diet, eliminating foods, reintroducing foods, and detoxing one's life and home. The book provides information to help readers implement the gut healing plan and recipes.
This document provides a summary of Lee Holmes' book "Heal Your Gut" which outlines a 4-phase protocol for healing and restoring gut health through dietary and lifestyle changes. The book includes 50 anti-inflammatory recipes aimed at healing the gut and nourishing the body. It discusses gut health topics like probiotics, candida, leaky gut, and the gut-brain connection. The 4 healing phases include an elemental diet, eliminating foods, reintroducing foods, and detoxing one's life and home. The book provides information to help readers implement the gut healing plan and recipes.
Includes 50 anti-inflammatory Heal Your Gut recipes to heal and nourish1 Healing manifesto Trust your gut Choose real foods buy sustainable, organic, local
live with intention practice
wellness laugh l o a tet appreciate life medita and others do what you love feel contentment
l iv e b o l dly forgive www.superchargedfood.com Contents: About me Phase two
About this book etox your body, cleanse and
D sweep How to use this book atural antibiotics and anti- N Breakdown of icons microbials Supplements that heal Part One Six gut healing herbals My healing story A typical healing day phase 2 Inside your gut Phase three Gut flora Maintain and restore with food Candida and the gut Everyday checklist Simple yeast test Reintroducing food A healthy gut barrier A typical healing day phase 3 he gut and immune system T connection Part Three The gut and brain connection Phase four Factors that damage the gut Detox your life A healthy home Part Two Detox your skin Healing and treatment protocol Coach with me The four healing phases Health history form Phase one Shopping List The elemental diet Foods to avoid Part Four Foods to include Healing Recipes A typical healing day phase 1 Smoothies and juices Tips for juicing Coffees, teas and tissanes Weekly food planner Bone broths Soups Easy to digest bowls and fermented Desserts
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About me I am the author of three best- selling books, Supercharged Food, Eat Yourself Beautiful, and Supercharged Food for Kids. My first book came about after I successfully used food as medicine to overcome an autoimmune disease and fibromyalgia using a healing gut protocol and nutrient rich wholefoods. I am the founder of www.superchargedfood.com a go-to website which helps people to empower themselves with the latest health information, news, products and videos. The site features delicious recipes and a meal planner so that you can plan ahead to create and maintain a satisfying, wholesome and nourishing diet to stay in tip-top health. In 2013 my website won the title of Health Influencer Blog of the Year. I work as a Certified Holistic Health Coach (Institute of Integrative Nutrition) and specialise in digestive health and autoimmune conditions. I’m also a qualified Hatha Yoga Teacher and Whole Foods Chef. I studied food and nutrition in 1985 but a lot has changed since then! I now practise a very natural and holistic approach to health and healing. A favourite pastime of mine is to create healthy and delicious recipes and write about them and I hope the healing and restorative recipes in this book inspire you to view your ingredients and the foods that you’re feeding your body in a whole new light. I have helped many people on their road to wellness and hope I can help you too. You can read more about my recipe books here.
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About this book I wrote this book because after suffering my own health issues, I realised that finding helpful information and research was a slow and painstaking process to go through. When I was healing myself, there wasn’t a lot of information that I could draw from easily and with so many conflicting and confusing messages I had no idea where to start. To eliminate the confusion I have decided to fast track all that I have learned and give to you every bit of information that I have discovered in one place, in an easily digestible format so that you can implement your own healing and enjoy your life. This book will appeal to the growing number of people who suffer from modern day diseases that can be aggravated by diet and a poorly functioning digestive system. Whether you have an autoimmune or digestive disorder, food allergies or intolerances, conditions such as IBD, IBS, Crohn’s disease, Celiac disease, leaky gut, inflammatory issues, thyroid problems, neurological disorders, obesity, diabetes, arthritis or fibromyalgia this book will provide you with information and a healing gut protocol along with anti-inflammatory recipes to really heal your gut so you can get back on track with your health. By following the protocol you’ll feel more vibrant and alive and have energy to burn. The recipes are there to heal your gut and also deliver vital nutrients, vitamins and minerals to provide energy and get your body systems functioning optimally. There’s no reason to go on a starvation diet to heal yourself and lower inflammation in the body; this is a key factor to healing the gut. I’m going to show you how you can eat well with simple everyday foods which promote healing throughout your body.
he recipes don't contain any hyper-processed
T food because indulging in real and nutrient rich food which is unprocessed is the best health insurance policy we have. I also include supplements that you can take during the four week protocol so that you can fast track your gut healing and supercharge your health.
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How to use this book You’ll notice that I’ve included some common widgets alongside the recipes. ➜ Click on links to find out more information about the ingredient or product specified Click on the print icon to print a hard copy of the personal planner, shopping list and health history form Click on the shopping cart icon to purchase Throughout the recipe section of the book I’ve included a range of options and handy symbols next to the recipes so that you can navigate and ensure that it meets your dietary needs. It will really help you to create a personalized balanced and nourishing diet. See you later bloating and tummy trouble!
Breakdown of Icons Here’s a breakdown of what each at-a-glance icon signifies. The recipe is free from gluten. Gluten is a mixture of proteins found gf in grains such as wheat, rye and 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 and can affect your mood and quality of life.
wf The recipe is wheat free. For some people, wheat is hard for their sensitive guts to digest and 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.
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The recipe contains no dairy. To avoid dairy in the supermarket look Df on labels for any food which contains cow’s or goat’s milk, cheese, butter, ghee, butter milk cream, cream fraiche, milk powder, whey, casein, caseinate and margarines which contain milk products. Substitutes for dairy milk can include rice milk, nut and seed milks, oat milk and coconut milk. Sayonara sugar this dish is sugar free. Sugar can contribute to sf nutrient deficiencies as it provides energy without any nutrients. Researchers have reported that a person with vitamin and mineral deficiencies such as magnesium, zinc, fatty acids and B group vitamins are more than likely to show symptoms of anxiety and depression. For the purposes of this book if a recipe contains fruit coconut sugar or rice malt syrup I have denoted that it is not sugar free so it won’t contain the (SF) icon.
veg These recipes are suitable for vegetarians. For ethical, environmental, health or cultural reasons you or your family may be vegetarian. To ensure you are eating enough of the essential nutrients needed for optimum health and gut healing, it is 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 which works well for many people long term.
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Part 1
“ The road to health
is paved with good intestines” - Sherry A Rogers
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My Healing Story Six years ago I was forced to make a radical life change after being diagnosed with a non- specific autoimmune disease and fibromyalgia. In the first couple of years of my healing the pathway was not easy. I spent three months in hospital coming to terms with the illness, the crippling arthritis, I lost more than 15kgs, hives and bruises covered my body from head to toe and I had brain fog, hair loss and extreme fatigue. There were many days where I simply couldn’t raise the energy to get out of bed.
During my time in hospital I was given a cocktail of drugs, everything
from immuno-suppressants and antibiotics to steroids, anti-cancer drugs and anti-inflammatories, this was all in an effort to try and get the inflammation in my body under control. The big problem I had was that the drugs I was given made me feel worse, I was nauseous, tired, blurry and foggy. It was during my time spent in hospital that I wondered if it could be diet related and whether if I healed my gut and gave my system a chance to recover then I would be able to regain my energy and health. It was then I began the process of healing my body. I was on a very restricted diet when I first got sick because my body reacted to everything I ate and I started developing allergies and intolerances. So I began by including lots of liquid foods in my diet because I figured they are easy to digest and I would be able to better absorb the nutrients. This process took about four weeks and it really gave my digestive system a chance to heal and recover.
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After my gut felt better, I started taking probiotics and probiotic rich foods to heal my gut. Then once it had been repaired and replenished I began eating nutrient rich foods. At this point I found I was ingesting more nutrients and absorbing them and my health started to really improve and take an upward turn.
he key for me was that instead of eating
T processed foods and putting strain on my immune system, I was giving it a break by feeding it all natural easily digestible whole foods, this gave my immune system the opportunity to heal my body at a cellular level.
I still have days when it’s raining outside or cold when my arthritic symptoms flare up as a result of my autoimmune disease, but I know how to deal with it and how to manage my symptoms and it never interferes with my life like it used to. I live an energetic healthy and full life and the gut protocol that I followed and the eating path that I am now following has changed my life for the better. I’m happy to report that I am no longer on any prescription drugs and I’m 90% recovered. I don’t think it’s truthful to say that I will ever feel 100% recovered but a big part of my healing was to accept that I have achieved a 90% recovery and in turn focus on enjoying every moment that life has to offer. Healing my gut was an integral part of regaining my health and vitality and I want to share everything that I have learnt with you so that you can heal your gut and get your life back too.
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inside your gut To begin my expedition into healing my autoimmune disease naturally I had to do a lot of research on the gut and how it affects your health. Your gut is not just your belly or your waist line; it’s the gateway to the health of your brain and immune system. 2000 years ago Hippocrates, an ancient Greek physician of the Age of Pericles said “All disease begins in the gut”. It seems now more than ever that we should listen to this advice and look at where many of our health issues stem from; the gut.
ippocrates was known as the father of medicine.
H But modern day medicine has drastically swayed from this concept; focusing on treatments rather than causes. Whilst Hippocrates’ message has been devastatingly overlooked, current research is beginning to point to the truth and depth of this simple idea. In fact, many researchers are beginning to state that the support of gut health, and restoring the integrity of the gut barrier will be one of the most important goals of medicine in the 21st century.
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gut flora Did you know that your body is made up of around 100 trillion living organisms? Although you can’t see them, you have a smorgasbord of bacteria on, and in your body. They outnumber your own cells ten to one. They live in your hair, on your skin, inside your nose, your mouth; everywhere! But the largest concentrations of these teeny tiny bacterial entities live in your gut. The world within your gut involves a multifaceted, interconnected, interdependent relationship between living organisms called micro flora. Micro flora is the complex, diverse microorganism species that live in your digestive tract. These organisms are also referred to as gut flora and are most easily understood as fitting into the categories of either ‘good bacteria’ or ‘bad bacteria’.
‘Good’ or ‘friendly’ bacteria complete a multitude
of tasks within your body, but some of the common responsibilities of these friendly microbes include working to regulate the gut by neutralizing some of the toxic by-products of your digestion, preventing the growth of harmful, pathogenic bacteria, controlling metabolism, reducing harmful substances such as carcinogens and toxins, gleaning and absorbing energy, nutrients and fatty acids from the foods you eat, producing hormones, training the immune system and communicating to your brain. ‘Bad bacteria’ are microbes capable of causing disease in the body by producing infection and increasing cancer risks. Research has found that the presence of particular harmful bacteria in mice led to overeating, metabolic damage and insulin resistance; highlighting a possible connection to obesity and weight disorders.
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Researchers are finding out more and more about the important role of gut flora in achieving overall health. It has been found that dysregulated gut flora is linked to the development of a range of illnesses from autism and depression, to autoimmune conditions such as Hashimoto’s, inflammatory bowel disease and type 1 diabetes.
healthy gut flora balance should include
A approximately eighty five percent good bacteria to around fifteen percent bad bacteria. However the modern diet that is high in sugar, carbohydrates, preservatives and additives is the perfect breeding ground for promoting an overgrowth of bad bacteria that will kill off your healthy gut flora very quickly. For a list of common additives click here. Other causes of this imbalance include the intake of modern medicines such as antibiotics, or drinking tap water; which contains chemicals such as fluoride and chlorine that also kill off your good bacteria. If you suffer from acne, low energy, digestive problems, or low immunity; chances are that you have an imbalance in your gut flora that needs to be rectified.
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candida and the gut An imbalance in your gut flora can lead to an overgrowth of candida or yeast. Candida (Candida albicans) is a fungus, which is a form of yeast that lives naturally within the human body which aids with digestion and nutrient absorption. When it is out of balance Candida organism’s levels of existence are kept in check by the good bacteria in your body but if there is an imbalance of bacteria candida can become destructive and can break down the wall of the intestine and penetrate into your bloodstream, releasing toxic by-products into your body and causing a raft of symptoms. If you have an autoimmune problem there’s a good chance that you have an imbalance of flora in your gut and an overgrowth of yeast (candida) in your body.
Ten common candida symptoms
1. C hronic fatigue, lethargy, brain fog 2. Muscle and joint pain and fibromyalgia 3. Skin and nail fungal infections athlete’s foot or toenail fungus 4. Oral and vaginal thrush, urinary tract infections, rectal itching or vaginal itching 5. Irritable bowel syndrome and digestive disturbances such as bloating, gas, constipation, or diarrhea, new sensitivities to foods eaten regularly 6. Autoimmune diseases such as Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis 7. Inability to concentrate, disorientation, poor memory, lack of focus, ADD, ADHD and headaches 8. Skin and allergy problems such as sinusitis, itching, hay fever, eczema, psoriasis, hives, rashes and recurrent colds or tonsillitis 9. Heart palpitations, irritability, mood swings, anxiety, or Depression 10. Sugar and refined carbohydrate cravings, sensitivities to chemicals and perfumes, alcohol intolerance, increased susceptibility to the side effects of medications
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simple yeast test Here’s a simple test that you can do to see whether yeast has overgrown in your body. The test takes 15 minutes and all you need is a glass of water and your saliva.
Here´s how to do it:
First thing in the morning place water into a glass and spit into it within thirty minutes of waking up. Make sure you do it first thing before you rinse, spit or eat or drink anything. It takes fifteen minutes for a result. A normal result will show that your saliva will float on the surface, but if the glass is cloudy and your saliva sinks to the bottom of the glass like sediment, you may be seeing colonies of yeast. Also if the saliva on top has tiny strings that start to hang down that may look like jelly fish, or you see specks of yeast floating in the middle of the glass then this could also show you have too much yeast in your system. This is a quick test that you can do at home but if you are worried it is always best to visit your local integrative medical practitioner who will be able to take swabs, samples, blood tests, stool tests or urine tests to check for yeast overgrowth.
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Candida and yeast feed off sugar. Therefore the avoidance of sugar for a period of time is vitally important to kill off the bad bacteria in your gut. Any food that will break down into sugar very quickly: specifically white bread, white sugar, white rice, and a diet that is high in fruit and carbohydrates like pasta and even oats will be a feast for bad bacteria. Avoiding these foods for a period of time will starve them and keep them from outnumbering friendly bacteria. If you’re stumped on how to create delicious sugar free meals then you’ll find lots of recipes on my website here or check out my bookshelf which contains a bunch of sugar free recipe books from bloggers and authors. Increasing your intake of fibre, anti-inflammatory healthy fats such as extra virgin olive oil, flaxseed oil, cold pressed extra virgin coconut oil and avocadoes, and increasing antioxidant rich foods will help to eliminate and destroy bad bacteria.
arlic is particularly good as a potent natural antiseptic.
G It has been shown effective against 24 out of 26 strains of candida. It destroys unfriendly bacteria while boosting good bacteria. When I was healing my gut, garlic was one of my strongest allies.
Fibre rich foods such as nuts and seeds, and an abundance of vegetables including leafy greens will sweep out candida and yeasts from your system and have an alkalizing effect on the gut to promote a healthy gut flora balance. For more drastic candida and yeast elimination protocols, supplements such as oil of oregano, black walnut, burdock root, goldenseal, olive leaf extract, grapefruit seed extract and pau d’arco are brilliant natural options which are discussed more in the natural antibiotics and anti-microbial section of this book. Remember that it’s really important to be aware that whenever taking supplements you need to introduce them to your body slowly and one at a time so that you don’t overwhelm your body and always follow your health care practitioners advice in regards to dosages. The golden rule is don’t jump onto any anti-candida regimen too quickly and remember to always listen to your body.
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ing a nd ai ntai ning Heal m a healthy gut barrier It’s good to know your internal flora status; however gut flora is only one side to the gut health story. Healing and maintaining a healthy gut barrier is another highly important factor. The gut barrier reaches from your mouth all the way through to your anus, and it’s primary focus aside from transporting and eliminating food and water; is to prevent foreign, unwanted substances from entering the body. Therefore the gut barrier must remain strong and healthy in order to do this function. Unfortunately, due to an unhealthy modern lifestyle, gut permeability or ‘leaky gut’ is becoming a common problem. This involves the breaking down of the intestinal walls; creating ‘holes’ which allow large protein molecules to escape into the body. Because these substances are not supposed to live outside the walls of the gut, the immune system views them as an invader; mounting an immune response that aims to attack these proteins. This phenomenon is believed to be a primary culprit in the rise of autoimmune conditions and I noticed that as soon as I started healing my gut lining my symptoms started to disappear. Many medical experts and researchers who in the past scoffed at this idea are beginning to recognise that the integrity of the intestinal barrier is paramount in preventing and healing a range of diseases.
really important point for you to remember on
A your own healing pathway is that the way to heal the gut therefore involves a dual focus: improving the balance of good bacteria in the gut, and healing the intestinal walls to decrease intestinal permeability. By doing this you are allowing the gut to smoothly complete all of the functions required to regulate your entire body, without leaking unwanted toxic substances into the bloodstream; minimizing the risk for various diseases.
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The gut and immune system connection All the systems within your body work closely together to maintain optimal health, so when one system is unbalanced it can trigger a domino effect; causing problems in other areas of your body and creating a cascade of chronic health complications. This is particularly true of the gut and its impact on immune health. Your gut health and immune system are inextricably linked. Did you know that approximately seventy to eighty percent of your immune tissue is located within your digestive system? The gut is often the first entry point for exposure to pathogens (bad bacteria and virus’ that can cause disease); therefore your gut immune system needs to be thriving and healthy in order to avoid illness. This was one of the key drivers to my own healing, knowing that if I could heal my gut my symptoms would start disappearing.
he digestive system comprises of cells, proteins,
T tissues and organs which work together in a complex way to defend the body against harmful bacteria, infectious diseases and toxins. In fact the gut mucosa connects with the largest population of immune cells in the body. These are also known as gastrointestinal immune cells; which come from the lymphoid branch of the immune system. Their aim is to secrete lymphocyte cells which attack harmful invaders. These lymphatic cells also form bundles known as ‘Peyer’s Patches’ which work together to protect the mucous membranes of the small intestines from infection. They do this by releasing specific white blood cells known as T-cells and B-cells to defend the inside of the digestive tract from infection, as well as the damage that they cause to the intestinal walls. Aside from containing specialized immune cells, the particular strains of friendly gut flora that reside within your intestines are also critical for overall immunity. These guys act as mighty warriors for the immune system, and are dependable allies for immune cells; helping them to enhance their “natural killer” effectiveness and boosting their overall defence of the intestinal walls to prevent pathogens and infections being absorbed. This is one critical reason why maintaining a healthy balance of good bacteria in the gut is so important. Without them, your immune system cannot do its job effectively, and in essence it is defenceless.
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A variety of illnesses can occur when these protective functions of the gut are compromised. As discussed, intestinal permeability or “leaky gut” causes the immune system to go into overdrive; mounting an unnecessary response against things like gluten, bad bacteria and undigested foods which have passed through these permeable holes in the gut lining. One of the first indications of leaky gut is the rise of food intolerances. If left unhealed, this can lead to immune abnormalities and eventually autoimmune conditions and other health issues. Some of these include inflammatory bowel disease, arthritis, eczema, psoriasis, depression, migraine headaches, muscle pain and fibromyalgia, chronic fatigue, type 1 diabetes, Graves’ disease, colitis, thyroiditis, multiple sclerosis, lupus, scleroderma, Crohn’s disease and Addison’s disease to name a few. It’s only in recent years that scientists are beginning to discover the vital importance of the link between diet, gut bacteria and the immune system. Scientific evidence now shows that the types of food that you eat will directly determine the levels of certain bacteria in your gut. Changing your diet will change the kind of bacteria that you have; which will either support the strengthening of your immune system, or deplete its defensive capabilities. Conclusions drawn from the current research all reveal that a healthy immune system is the result of a diet that supports healthy gut function: one that emphasises whole, unprocessed foods and one that helps to repopulate the gut with good bacteria.
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n nection The gu t b ra in c o The gut is not only deeply connected to your immune system; the health of your digestive system will directly impact the functioning of your brain. This is also known as the gut-brain axis; and highlights the interdependency between these two areas of the body. In fact, your body has two nervous systems: The central nervous system which is composed of your brain and spinal cord; and the enteric nervous system which is the intrinsic nervous system of your gastrointestinal tract. Your two nervous systems are formed at the same time during fetal development, and are created from identical tissues, connected via the vagus nerve. This is the tenth cranial nerve that runs from your brain stem right down to your abdomen; and is the primary route that your gut bacteria use to transmit messages to your brain. Knowledge of the vagus nerve completely flips the idea that the brain is in charge of the rest of your body. Rather; it reveals that the gut is largely in control of the body. In fact; your gut sends far more information to your brain than your brain sends to your gut! Just as you have neurons in your brain, you also have neurons within your gut. This includes neurons that produce neurotransmitters such as serotonin. Serotonin is the neurotransmitter responsible for feelings of wellbeing and happiness, and it’s found in its greatest concentration within the gut; not the brain itself. When my autoimmune disease first flared up I had terrible symptoms of anxiety and depression, this was partly due to the steroids I was taking and the anxiety of being sick but also because my gut didn’t have the correct mirco flora balance and it wasn’t functioning properly. The ability of the gut microbiota to communicate with the brain and influence behaviour is emerging as a very exciting concept in the scientific world of health and disease. Research proves that your own unique combination of mico flora interacts with you as the host; to form essential relationships that govern the balance and functioning of your entire body. There is no doubt that the presence of good bacteria in the gut indeed alters the function of the brain. Research has gone as far to show that the presence of a particular strain of bacteria known as Bifobacterium Longum NCC3001 normalizes anxiety like behaviour in mice. Other fascinating scientific findings include the ability of certain probiotics to modulate anti-depressant like behaviour by reducing pro- inflammatory cytokines and increasing levels of tryptophan; both which have been implicated in depression.
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The close connection between stress-related psychiatric symptoms such as anxiety and gastrointestinal disorders like irritable bowel disease provide further proof of the gut-brain axis exists. The impact of poor gut health on the functioning of the brain has been scientifically linked to a range of illnesses including ADHD, autism, chronic fatigue, OCD, Tourette syndrome, and anxiety and depression. The power of gut health is without a doubt paramount in the state of your mind and once I started paying attention to my gut, the anxiety and depression dissipated. Research continues to link the state of the gut to many of the modern day illnesses people are facing. It seems that Hippocrates was right all along. And the key to maintaining the health of the gut can be found in another of Hippocrates wise statements:
Let food be thy medicine, and
medicine be thy food
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Factors that damage the gut The vast amount of gut related health conditions that have arisen in the last century reveal the negative impact that our post industrialized diet and lifestyle is having. Science now shows that a number of nutritional health effects are mediated by intestinal bacteria, and that diet and lifestyle is key in influencing their composition and activity. Likewise, the breaking down of the intestinal walls that leads to leaky gut has been linked to specific nutritional factors that are a ma jor component of our modern Western lifestyle.
Gluten One of the most highly consumed foods that we eat in the western world are gluten containing grains; particularly wheat. Due to agricultural politics, wheat and other gluten containing foods are one of the highest priorities on the food pyramid. Mainstream media will always hail whole grains as some of the healthiest foods that you could consume for true health. However when it comes to the health of the gut, especially if it is compromised, consuming wheat, or any other food containing gluten can cause serious damage to your intestinal walls. Research conducted by the Mucosal Biology Research Center at the University of Maryland in 2006 concluded that Gliadin (the gluten fraction of wheat) has been found to cause intestinal permeability in both celiac and non-celiac mucous membranes. This study proved that wheat gluten activates zonulin signalling (zonulin is responsible for modulating the structure and permeability of the gut lining) in a way that creates permeable holes within the gut wall. The most interesting part of this study revealed that regardless of whether you have the genetic expression of autoimmunity or not, Gliadin contributes to intestinal permeability in all people. In other words, if you’re trying to improve the health of your gut, then you’ll need to avoid wheat and all other forms of gluten to do this. The hybridization and recent mass consumption of the wheat grain is believed to be one of the main reasons why these gluten induced gut problems are arising.
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Did you know that the wheat you are consuming today has a completely different biological structure to the wheat consumed forty years ago? In the 1970’s the old wheat grain known as Einkorn wheat was hybridized for the purpose of solving some of the world’s hunger problems. The new genetically altered wheat grain was called Triticum Aestium. It contains three times the chromosomal count of the original Einkorn grain and as a result formed a completely different plant. This modern wheat produces ten times the yield of the old Einkorn grain. Sadly, this new form of wheat has made its way into western agriculture and is the most prevalent form of wheat we have today. It provides manufacturers with the greatest yield at the lowest price. Unlike the Einkorn grain it cannot grow in the wild. It requires domestication, intervention and fertilization by humans to grow and survive. This modern day wheat has been internally and structurally changed. Our bodies aren’t used to this change, and due to its mass consumption, it explains the dramatic spike in autoimmune conditions in the last few decades. Autoimmune diseases are the second biggest killer in the Western world today. Because wheat dominates the diet of so many people, gluten in all forms should be restricted in order to heal and repair the gut. Gluten cannot be easily digested; therefore it gradually deteriorates the gut lining causing leaky gut. When gluten leaks through the gut it can disrupt organ function, cause skin problems including fatigue, a foggy brain and feelings of anxiety and depression which is exactly what happened in my case. Many parents of children with autism have noticed a marked improvement in behaviour when taking their children off all forms of gluten.
Foods that contain gluten and wheat include:
❥❥ Confectionary (almost ❥❥ Vinegar and soy all forms) sauce ❥❥ Packaged foods and ❥❥ Instant meals, breakfast cereals frozen foods ❥❥ Beer ❥❥ Most breads ❥❥ Salami and cured ❥❥ Baby food meats ❥❥ Salad dressings ❥❥ Breakfast cereals ❥❥ Sausages ❥❥ Muesli bars and muesli ❥❥ Packaged chips and ❥❥ Lipstick and cosmetic crackers products
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Several additives and sweeteners such as glucose syrup are gluten and wheat derived. It’s best to avoid all additives if you want to heal and restore your gut. Stick to gluten free wholefoods free from artificial preservatives and additives. I noticed that as soon as I omitted gluten from my diet my digestive system felt a lot more at ease and I was less symptomatic.
Antibiotics Before I was diagnosed with an autoimmune problem I was getting recurrent episodes of cystitis. Each time I had an attack I would go to the doctor and he would offer me a script for broad spectrum antibiotics which I would take diligently. This I believe was the cause of my development of an auto- immune disease. Whilst antibiotics are helpful in life threatening conditions, they are not without their side effects. The role of the antibiotic is to kill off bad bacteria; however it also takes the good with the bad. The excessive over prescription and overuse of antibiotics is believed to be causing serious long term consequences on our health due to its negative impact on the levels and diversity of our precious micro flora. Antibiotics are known to cause diarrhoea, which may be due to the infection by antibiotic resistant pathogens such as salmonella, staphylococcus and possibly candida, as well as the various consequences of reduced concentrations of friendly gut flora. The decrease in good bacteria can be responsible for the overgrowth of bad bacteria and pathogens relating to illness. If you have an illness such as cystitis or the flu that can be treated without the use of broad spectrum antibiotics I would recommend that you explore natural options for recovery where possible. Where antibiotics are necessary, a qualified integrative doctor or naturopath should be able to supply you with probiotic support and detoxifying herbs such as milk thistle to help re cololonize some of the lost beneficial bacteria. Other prescription drugs which disrupt the balance of your micro flora are non-steroidal anti- inflammatory agents (NSAIDS) and steroids (including corticosteroids like Prednisone and Hydrocortisone, antidepressants, laxatives and antacids.
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Infection Infections from unfriendly microbes and bad bacteria cause an overgrowth of bad microbes to outnumber the good guys. When harmful bacteria thrive in the case of an infection, you may experience consistent urinary tract infections, thrush and yeast infections. When infection of pathogens thrive and outnumber the friendly gut flora, this has an effect on overall immunity which can cause a cascade of other problems and further infections. The aim is to create an environment where your beneficial micro flora eventually number into trillions of individual cells that create a harmonious, complex relationship that drives a healthy immune system, a healthy brain, and overall vitality.
Stress Stress can be very detrimental to the health of your gut. Have you ever had stomach discomfort before giving a speech? This is proof of the connection between the stress response and the digestive system. This kind of short term stress can be dealt with, but consistent stress responses over the long term will cause a range of bad effects including a decrease in nutrient absorption, decreased oxygenation of the gut, four times less blood flow to your digestive organs (it moves to the limbs; to ‘run away’ from a potential threat), decreased metabolism and negative effects on micro flora. Some really wonderful ways that I have learnt to de-stress is yoga and meditation and having a morning routine. Meditation and deep breathing helps to calm the gut and balance your gut brain connection.
External Toxins Irritants and toxic substances which can upset the balance of gut flora and damage gut lining come in many forms such as processed foods and foods containing chemicals, preservatives, flavours and additives. Artificial sweeteners are one ingredient to really avoid along with, nitrites and carcinogenic foods. Also skin, hair, body and home care products contain high levels of toxic ingredients which can cause internal damage. You can find out more about this in Part Three.
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Part 2
Healing and Treatment Protocol
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The Four Phases Now that you understand the gut connections to other systems within the body it’s a good time to get practical with how you can heal your own gut and bring about optimal health. There are four phases to healing the gut and improving your health so let’s get straight into it. They are;
Phase 1 Phase 3 Heal your intestinal walls by Introduce a healthy diet. giving your digestive system Repopulate your gut with a rest and avoid foods which healthy flora and foods which will irritate your gut. Reduce promote healthy bacteria. all heavy and hard to digest Digestive enzymes can be used foods. For a four week to assist the body to break period introduce an anti- down food so that symptoms inflammatory elemental diet are minimised. and one that supplies your body with key nutrients using smoothies, juices, soups, Phase 4 stocks, mashes, sorbets and nutritional powders and Detox your life, resolve and supplements. outstanding emotional issues, learn to love and nurture yourself and develop an attitude of gratitude. Phase 2 Let’s break down each phase Detox your body. Aid the and look at it in more detail. detoxification of your body The first and most important by oil pulling, Epsom salts phase of achieving a healthy baths, dry body brushing and gut is to heal the intestinal walls gentle movement. Gradually and create an environment include a natural antibiotic/ where bad bacteria, yeasts anti-fungal to kill off yeasts and candida cannot survive or and bacteria, this needs to dominate. The following plan be done very slowly. Cleanse will rectify any permeable holes and sweep out the digestive that may be leaking undigested system and support the liver food into your bloodstream, and whilst detoxing. create a strong ‘net’ that will be a safe home for your micro flora.
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The gut wall acts as the gate keeper to decide what stays in, and what stays out; so it needs to be healed and healthy. Fortunately, the surface microvilli in the small intestine are highly regenerative. If given a total rest from everything that irritates and inflames them, they can recover fully in a matter of weeks. I noticed a dramatic increase in my overall health once the health of my gut was restored. It’s really important to make changes in your own time and listen to your body and what it is trying to tell you. Try not to force anything if it doesn’t feel right. This book is just a guide for you to create your own healing plan. Don’t beat yourself up if you fall off the wagon, it’s completely natural to do that from time to time and to give in to cravings. Just take each day as it comes, allow your body the time and space to heal and don’t be too hard on yourself.
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tal d ie t Phase 1 the elemen
Gut healing protocol:
To heal the gut to a healthy state, you’ll need to undertake an elemental diet (liquid diet) for four weeks. This is what I did to heal my gut and it was the absolute key to my healing. When I talk about a liquid diet I don’t mean a juice cleanse or a fad diet, I mean nutritious easily digestible meals that will be able to be absorbed. This four week protocol involves consuming liquid meals which still taste great but do not lack nutrients or satiety and are easier on the digestive system. There was a lot of trial and error involved at the time but after much research and experimentation I came up with the optimum way to heal and transform the gut naturally so that my body could in turn heal and my immune system could strengthen itself. By giving my body a four week break from digesting solid food it was amazing how my gut lining healed and became less inflamed and this enabled me to absorb more nutrients and have an increase in energy and a decrease in symptoms.
What to avoid The first and most obvious thing I did was to avoid all the foods and lifestyle factors that damage the gut and promote the growth of harmful bacteria and yeasts. These are described more in factors that damage the gut. I also avoided foods that fed bad bacteria and yeasts for this period of time, as well as foods that continued to inflame my gut. For everyone these foods may be different so it is important to do an elimination diet if a particular food is bothering you, even if it is a healthy food and see if your symptoms improve. Keep a food diary to manage your observations. The aim is to give your digestive tract a well needed rest from hard-to- digest foods and foods that cause inflammation and irritation. For me those foods included:
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foods to avoid ❥❥ Any sweetener, sugar or fruit that contains fructose. This includes honey, agave syrup, maple syrup, refined and unrefined sugar, and all fruits except for lemons and limes. If you’re craving fruit and need to satisfy your cravings then the best ones to consume are berries which you can eat in moderation as they cause the least amount of problems. If they’re a problem for you and you see an increase in symptoms then it is better to avoid them altogether for four weeks and reintroduce them after your gut is healed and your symptoms are reduced. ❥❥ Steer clear of starchy vegetables including beets, carrots, parsnips, potatoes, pumpkin, sweet potatoes and yams. ❥❥ Dairy and milk products in all forms including goat’s and sheep’s milk products should be avoided. Butter can be included if you are ok with it and it doesn’t cause you symptoms. ❥❥ Let go of nuts & seeds but nut milks are ok if they don’t give you symptoms. ❥❥ Remove all grains including rice, corn, millet, buckwheat, quinoa, wheat, cous-cous, amaranth, kamut, spelt, rye and barley. ❥❥ Adios hard to digest beans and lentils they only put strain on your digestive system at this point. ❥❥ Remove any caffeinated drinks including coffee and cacao based drinks. ❥❥ Avoid bad fats. The most damaging fats and oils for the body are man-made hydrogenated fats (trans-fats) and polyunsaturated fats and vegetable oils. These fats and oils affect the structure of cells and severely depress the immune system due to the hydrogenation processes they have undergone, resulting in an extremely toxic product that the body finds difficult to process. Steer clear of vegetable fats and oils, canola (from rape seed), soy, safflower, sunflower, soybean, and corn. There are many products that contain these fats and oils, such as margarine, salad dressings, mayonnaise and cooking and baking oils. It’s good to get used to reading food labels too, as oils can be blended together. Read more about good fats here. If your gut problems stem from candida overgrowth, it’s best to avoid fermented and fungus foods such as soy sauce, tempeh, miso, cheese, mushrooms, alcohol, vinegar and fermented vegetables. You can reintroduce fermented foods after the four week protocol or when your gut is ready, but they should be reintroduced in small quantities.
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When your symptoms have abated and your gut flora is once again in balance, you can re-introduce some of these foods into your diet again following the 80/20 rule which is to eat well 80 percent of the time and allow yourself 20% wiggle room.
foods to include To give your digestive system time to recover and heal itself, you’ll need to consume all the following foods in liquid form for four weeks; whether it is fed through a juicer or whizzed up in a blender, mashed or squished. Think freshly squeezed vegetable juices, soothing soups, nutrient packed smoothies, healing broths and slurpable sorbets. You’ll find lots of healing recipes in the next chapter of the book and if you’re confused or suffering from brain fog there’s a weekly meal planner that you can follow along to inspire you with ideas over the four week period.
❥❥ Load up on non-starchy vegetables like artichokes, asparagus, broccoli,
Brussels sprouts, cabbage, green beans, fennel, cauliflower, turnips, radishes, celery, cucumber, eggplant, onions, avocadoes, zucchini and squash. You can make them into warming delicious healing soups. ❥❥ Green vegetables will be your best friend during these four weeks. They’re low in sugar, highly detoxifying, nutrient dense and energy boosting. So pack dark leafy greens like rocket, spinach and kale into your juices and smoothies. A bit of lemon or lime will take off any bitter edge. ❥❥ For fruits, stick to lemons and limes and the occasional serving of berries only.
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❥❥ Include anti-inflammatory, detoxifying and immune boosting herbs and spices such as basil, parsley, coriander, black pepper, turmeric, cinnamon, cloves, dill, mint, garlic, ginger, oregano, paprika, rosemary and thyme in your meals. Turmeric is a powerful anti-inflammatory which will help your gut to heal. ❥❥ Use only Celtic or Himalayan salt (not refined iodized salt). You can add dulse flakes (a seaweed) to your salt to add in iodine and other essential trace minerals. ❥❥ Additive free coconut milk, coconut water and cold pressed coconut oil products are satiating, soothing for the digestive tract and will help to promote the growth of healthy gut flora. Always look for coconut milk in BPA free tins and without guar gum or citric acid. ❥❥ Caffeine free herbal teas that are soothing for your tummy are welcomed. Peppermint, spearmint, chamomile, lavender, rooibos, liquorice root, dandelion root, and other detoxifying blends are wonderful options. You can also drink Swiss water processed decaf coffee latte. Try this Curative Coffee recipe it’s filling and gut restoring too! ❥❥ Bone broths are another highly important aspect of a gut healing diet. Homemade chicken, beef, lamb or fish bone broths are extremely mineral rich and should be consumed daily. They’re also high in naturally occurring gelatine; which is an incredibly powerful healer of the digestive lining. You can use this as a base for vegetable soups, or sip it throughout the day. Adding some slices of fresh ginger and a sprinkling of Celtic sea salt will provide a simple, yet highly anti- inflammatory and mineral rich afternoon cuppa. ❥❥ Include as many good fats in your meals as possible, to heal the gut and help deliver and draw out nutrients from your food as well as drawing out toxins and heavy metals. Flaxseed and fish oils are highly anti- inflammatory and will really help to settle your gut down. Use extra virgin coconut oil, extra virgin olive oil and ghee and butter if you can tolerate it.
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A Typical Healing Day Phase 1 Here is a sample plan to give you an idea of how a typical day on the heal your gut cleanse will appear during phase one so that you can start to create your own healing plan and how it will look based on your symptoms; Early morning: Enjoy a glass of hot water with lemon Breakfast: Enjoy a healing juice or smoothie try a Green Juice or Power Smoothie Morning tea: enjoy a warming drink such as Turmeric tea or Curative coffee Lunch: Tuck into Immune boosting garlic soup Afternoon tea: A blueberry smoothie will really fill you up and cleanse your insides bringing you much needed nutrients Dinner: Indulge in a delicious Superfood soup Dessert: If craving something sweet; blend frozen berries with a little coconut water for a ‘berry sorbet’ or try this Raspberry gelato. During the day, be sure to drink plenty of filtered water, or water with lemon juice to keep you hydrated or try an Electrolyte balancer. If you’re craving solid food and want to try it then the best foods to consume are steamed vegetables, and fish such as white fish or salmon, sardines, lightly scrambled eggs or a small serving of brown rice. Healthy and nutritious dips are ok too. The key to healing your gut successfully is to be organized. I suggest that you plan your weekly meals and write up a shopping list so that you know what you’re making each day. Take your liquid meals to work in a mason jar. Heat up soups on the stovetop wherever possible as the microwave will kill nutrients in the food and turn them into toxic compounds. You’ll be better off consuming soups at room temperature than heated up in the microwave. Here are some more ideas to inspire your menu planning for phase one. Breakfast: juices made with cucumber, lemon, lime, spinach, kale, zucchini, broccoli, fennel, coriander or parsley. Mix up the flavours!
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Snacks: Soothing mint and ginger tea, homemade bone broth, homemade vegetable broth, green smoothies blended with coconut water or coconut milk. Avocadoes and a spoon full of coconut oil blended into a smoothie will make it creamy and filling. Lunch or dinner: Thai coconut, hearty lamb, vegetable korma or any other soup made from sautéed, steamed or roasted vegetables, combined with herbs, spices and Celtic/Himalayan sea salt. Blend with bone broth, vegetable broth or filtered water. For a creamier soup blend with coconut milk.
tips for juicing
Juicing and making
smoothies is a big part of the four week protocol, especially at breakfast time or afternoon tea when you feel like an easy snack. Let’s face it, who wants to gnaw their way through a kale salad first thing in the morning anyway!
lending your vegetables makes mornings
B more convenient and a great way to give your belly a rest and boost incoming nutrients bioavailability.
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Healthy juices and smoothies don’t have to taste like twigs and iced water, my daily smoothie is delish and consists of spinach, kale, celery, cucumber, mint, ginger and coconut water. To make things more efficient I prepare and chop my ingredients on the weekend and place them in containers in the fridge. Try and source fresh organic locally grown veggies if you can, to lower your pesticide intake. I use a very affordable juicer, you don’t need to have the most expensive top of the range juicer to get benefits from juicing. Green vegetables are bursting with chlorophyll. Chlorophyll is the molecule that absorbs sunlight and uses its energy to synthesise carbohydrates from carbon dioxide and water; also known as photosynthesis. This fascinating property is also wonderful when consumed through your veggies, as it oxygenates the blood, improves circulation, reduces DNA damage, fights infection, is anti-carcinogenic, and detoxifies the body of heavy metals. Vegetables are also highly alkalising. A highly acidic environment is where illness will be having a field day, and eating a diet with loads of raw veg; especially green vegetables, is a sure fire way to keep yourself in a healthy balance of acid and alkaline. Having your morning smoothie has so many health benefits, from boosting your immune system to helping balance your hormones. In a nutshell here are four good reasons to choose green when it comes to smoothies, particularly when healing the gut.
1. It’s a ma jor detoxifier and internal cleanser
2. It helps alkalise the body 3. It supports and strengthens the immune system 4. It provides energy Now that you have the information that you need to start your four week protocol, it’s time to look through the recipes and choose your favourites and create your own healing plan. Print out your personal planner and create your own based on the information that I have given you, or use my weekly planner below as a guide. Once you have decided upon which recipes you are going to incorporate into the four week protocol you can create your shopping list.
r Body, Phase 2 Detox You Cleanse and Sweep As your gut lining starts to heal you can begin to further detox your body. Remember that during the four week elemental diet you’re still detoxing your body because of the foods being eaten and particularly if you’re ensuring you’re having adequate amounts of water. You can start further detoxing on week two of the four week protocol if you feel up to it or wait until you feel that you’re ready. The elemental diet also detoxifies the body so you don’t have to be concerned that you’re not doing all you can. Remember that small steps are better than big ones, it’s taken years for your condition to arise so healing, especially natural healing takes time and having patience is important. Another factor in waiting at least two weeks into the four week elemental diet is that once you’ve improved your digestion, this will greatly improve your detoxification capabilities. The increase of symptoms we feel when embarking on a detox program is often known as a detox reaction or a Herxheimer Reaction. These reactions occur when the body tries to eliminate toxins at a faster rate than they can be properly disposed of. Often times, you may feel worse, like with additional flu-like symptoms and headaches, and conclude that the treatment is not working. However, these reactions are in fact signs that your body is beginning the process of cleansing itself of impurities, toxins and imbalances. The increased reactions are temporary and can occur immediately or within several days or weeks. In some cases, the symptoms can be identical to the health issues you may be experiencing, so it can be really confusing. The type of detox reaction you’ll experience will depend on your level of health or the severity of your present health condition. As old bacteria die off and are replaced with new tissues, the toxins within the bacteria (endotoxins) are released into the body. The more severe the initial state of the body, the more bacteria present. With larger quantities of bacteria come an increased number of endotoxins and hence a stronger cleansing reaction. This is when it’s really important to rest and try and help the detox process along.
very simple method for avoiding or decreasing
A detox reactions is to ensure adequate hydration and mineral consumption. It’s important to drink as much water as possible to flush the toxins from your body. Having your daily green juice will provide needed nutrients which can be absorbed easily by the body.
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Lemons are a fantastic detoxifier and have amazing digestive qualities. Drinking lemon juice in water daily is not only a good detoxifier but also alleviates symptoms of indigestion, stomach pain and bloating. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently thus controlling constipation and diarrhoea. Lemon also helps the body to obtain the energy from the nutrients in food. There are many great reasons why lemons should be included in your daily diet. Lemons are high in nutrients and bioflavonoids and are an excellent source of vitamin B6, iron and potassium, and a very good source of dietary fibre and vitamin C. They also contain calcium, copper, folic acid, magnesium, manganese, phosphorus and zinc. Lemon Juice is anti-bacterial and particularly good when used as a gargle for sore throats or mouth ulcers. Make sure you are including your daily warm water and lemon to help the detox process. Click here to find out how to make a natural lemon and garlic detox drink. Before you embark on your morning shower or bath practice dry body brushing. Our skin is our largest most important eliminative organ in the body and is responsible for one quarter of the body’s detoxification each day. Dry skin brushing stimulates the lymphatic system, liver and adrenal glands, and assists these organs in decongesting and dumping out their toxins as well as giving the body a gentle internal massage. It also increases the ability of the liver and adrenal glands to handle toxins, strengthens the immune system and stimulates circulation.
How to do dry skin brushing
Buy a bath brush which contains natural bristles and not synthetic ones as synthetic bristles scratch the surface of the skin and can be harsh and irritating. The brush should be kept dry and not used for bathing. A longer handled brush works well for finding out of reach places. It’s a good idea to wash the brush with soap and water every couple of weeks. When dry skin brushing ensure that your skin is completely dry, and the brush should pass once over every part of your body except your face. You don’t need to use a back and forth motion, circular motion, scrubbing, or massaging – one clean sweep does it. Use long gentle, but firm, stokes. Begin with your feet and continue brushing upwards, be gentle on the chest. Another important practice to incorporate during the first four weeks and beyond is the healing, art of oil pulling. Oil pulling is an ancient Ayurvedic ritual that has been attributed to the rectification of many illnesses including digestive troubles. The practice has an incredibly detoxifying effect by killing yeasts, bad bacteria, parasites, fungi and viruses in the mouth including Candida and Streptococcus. By killing these organisms in the mouth you’ll prevent them from causing secondary infections in the gut which can contribute to a range of illnesses throughout your body.
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How to Do Oil Pulling To oil pull, simply place one tablespoon of extra virgin cold pressed coconut oil into your mouth upon rising. It’s best done on an empty stomach and before any liquids have been consumed. Swish the oil around the mouth for ten to twenty minutes, before spitting out. Never swallow the oil as it will be full of toxins. You’ll need to thoroughly brush your teeth afterwards to remove any excess oil. It is best to buy a specific toothbrush for oil pulling, and wash it thoroughly to prevent bad bacteria building up on the toothbrush. A 3% hydrogen peroxide solution will be effective at doing this. Including this simple ritual into your day will provide other benefits for you including whiter teeth, clearer skin, healthier gums, fresh breath, clearer sinuses, for women regulated menstrual cycles, an improved lymphatic system, better sleep and increased energy. It’s a brilliant, simple practice that will provide immense health benefits. It’s well worth the swish!
Supercharged Tip Adding a couple of drops of oregano oil to your coconut oil will increase the bad-bug killing of your oil pulling regime. Oregano oil is a potent anti- fungal and anti-bacterial.
Make time for yourself to have an Epsom salts bath at least twice a week. When you have a bath with Epsom salts, the magnesium sulphate is absorbed through the skin, and draws toxins from the body. It also sedates the nervous system to relax you completely, reduces swelling, relaxes muscles, relieves muscular aches and pains and is also a natural emollient and exfoliator.
How to make an Epsom Salts Bath
The best way to make an Epsom salt bath is to add two standard cups of Epsom salts to a warm bath whilst the water is running. Once the bath is at the right level and temperature for you, climb in slowly and let your body soak for 15-20 minutes. Epsom salts can be used for a variety of beauty purposes too click here to find out more.
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Supercharged Tip As Epsom salt soaks up excess oil from hair it can be added to your favourite shampoo when your hair is extra oily. Add about a quarter of a cup while you are shampooing. When it comes time for conditioning pour lemon juice through the hair for a natural rinse.
Salt water flushes and enemas can aid in detoxification. Read more about them on my website here.
Natural Antibiotics and Anti-microbials Now it’s time to cleanse and sweep out the digestive system and support the liver whilst detoxing. As discussed in the candida and gut section of the book, there are a number of supplements such as garlic, oil of oregano, black walnut, burdock root, goldenseal, olive leaf extract, grapefruit seed extract and pau d’arco that are used as natural options and have varying levels of anti-viral, anti-yeast, anti-fungal and anti-parasitic action. Here is a breakdown of what each supplement does:
Oil of oregano The health benefits of Oil of Oregano are derived mostly from carvacrol and thymol, two powerful phenols that have the ability to kill harmful microbes in the body. It’s a powerful anti-oxidant with anti-inflammatory properties. It’s also anti-bacterial, anti-viral, anti-fungal and anti-parasitic. See study here. Also effective in killing staphylococcus bacteria. Good for short term use. Very strong tasting. Burdock root Helps to eliminate heavy metals from the body. The plant is anti-bacterial, anti-fungal and carminative. It has soothing, mucilaginous properties. Can be taken as a supplement or as a tea. Note that Burdock has been associated with poisonings because some products have been contaminated with root of belladonna or deadly nightshade. These herbs contain a poisonous chemical called atropine.
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Black walnut Black walnut contains astringent compounds that shrink inflamed tissues of the digestive system and help kill parasites. It can be effective in enhancing the elimination of various microbes from the bowel. It’s also recognised by herbalists as a thyroid stimulant since it’s relatively rich in the trace mineral iodine. The tannins in black walnut encourage the elimination of unwanted microbes in the colon as the acidic nature of tannins make life uncomfortable for the alkaline loving yeasts and microbes that can infect the bowel. It also contains bitter compounds that are anti-fungal and decrease the secretion of fluids in the digestive system. Goldenseal Is helpful in managing diarrhea. Goldenseal can assist with intestinal infections. A goldenseal tea can be used for three months to detoxify the body. It can also help support the immune system. Taking too much goldenseal for a lengthy amount of time can lead to problems of the digestive tract, including constipation and diarrhea. It may also trigger extreme states of stress, and in some cases delirium hallucinations. Olive leaf extract The leaf of the olive tree contains an active phytochemical called oleuropein. This chemical can help eliminate viruses and bacteria from within the digestive tract. Oleuropein foils viruses in a number of different ways including: interfering with amino acid production processes needed for viruses to replicate; penetrating infected cells and irreversibly inhibiting the ability of the virus to replicate; neutralizing enzymes needed for replication and growth of viruses. Olive leaf extract contains flavonoids, which have been found to have strong anti-inflammatory benefits. It’s also anti-viral and effective against Candida albicans. It has a very overpowering taste. Grapefruit seed extract Grapefruit seed extract can be taken by mouth for bacterial, viral, and fungal infections including yeast infections. Grapefruit seed extract helps alkalize the body and stimulates the immune system. Again it has a very overpowering taste and can irritate the digestive tract in some people. Pau D’arco Pau D’Arco contains a chemical called lapachol, which can give the herb its strong ability to help boost immunity. Helps to remove impurities, or toxins, from the body and balance bacteria in the gut. Tea is a good way to consume it.
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When healing myself I used natural garlic only as I was staying away from supplements but if you prefer you can use any of the above to help the process. The most powerful ones are olive leaf extract and oil of oregano. They both taste extremely bitter and not very palatable but if you are going to take them, follow your naturopath’s directions and start with really small amounts. It’s important to remember that with any antibiotic therapy to follow up with probiotics to re populate the gut. If you don’t want to use fresh garlic then taking it in capsule form (odorless) is ok. Some people are susceptible to bloating and gas when consuming garlic so your choice of natural antibiotic needs to be a personal one.
I ate garlic raw every day and it really helped with
my symptoms. It is extremely effective against yeast, fungus and viral infections.
During phase 2 of my healing I included a natural cleansing formula called
Heal Your Gut Powder which has a very simple and natural approach to gut health. As many gut issues can be traced back to an unclean and inefficient digestive tract, Heal Your Gut Powder is a formula containing organic Diatomaceous Earth which helps to clean out the accumulated build-up of waste, toxins, metals and mucous in the digestive tract. It’s also anti-bacterial, anti-viral, anti-fungal and anti-parasitic.
Once my digestive system was cleaned I noticed I had better digestion,
waste removal and increased nutrient absorption. As mentioned earlier seventy to eighty percent of your immune system is located inside your digestive system and a clean digestive tract helps the immune system work more efficiently. Importantly, the process of regularly and gently cleaning your pipes is a better option than dramatic, colon purges and enemas. Like your teeth, plaque and waste continually build up within your digestive tract s it’s beneficial to ‘sweep away’ these impurities on a daily basis and keep your colon toned, clean and efficient.
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Supplements That Heal Now that you have been detoxing your body and healing your gut, your body will have used alkaline minerals like calcium, magnesium, sodium and potassium to process cellular debris and counter increased uric acid production. It’s important to ensure that you’re consuming adequate amounts of these minerals in your diet and that you’re absorbing them too. If not, the body will remove calcium and magnesium from the bones and teeth to combat the lost minerals.
ne of the most important vitamins to include
O when detoxing is Vitamin C which is a powerful antioxidant that helps the body break down toxins, allowing them to be flushed out of the body. A diet high in Vitamin C rich foods also works to stabilise free radicals, lowering the risk of chronic diseases. As I was detoxing I included a supercharged shake to help me with vitamin and mineral deficiencies on the days where I felt exhausted and depleted. I created this fortifying shake because it not only delivers vitamins and minerals but it also recharges your immune system. I used non synthetic powders and included calcium citrate, magnesium citrate, probiotic powder (dairy free) and vitamin C. The best time to have it is in the morning at breakfast time. Combining it with good fats such as a tablespoon of coconut oil will help the nutrients absorb faster. I wouldn’t recommend having this everyday but it’s good to consume three times a week when you are healing. Click here for the Supercharged Shake recipe. Included in the shake was a high potency dairy free probiotic powder to add beneficial flora back into my gut. It’s important to do this once you have detoxed and cleansed your body and have eliminated bacteria and yeasts from your gut. Probiotics are live microorganisms that are similar to ‘good bacteria’ found in the human gut. Probiotics are available through foods and dietary supplements such as tablets and powders. Part of the problem with using cheap over-the-counter probiotics is that they only consist of a few strains, and are expensive. Look for brands that are non-synthetic and offer the full spectrum of probiotics and speak to your naturopath about which strains will be beneficial for you and your own particular condition and symptoms. I have included a list of probiotic foods in the next chapter that you can also add to your diet. In addition to probiotics you may read about prebiotics being beneficial for gut healing.
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Prebiotics are indigestible carbohydrates which create balance in gut flora by promoting beneficial probiotic microorganisms to grow and multiply and preventing the growth of harmful bacteria. When you are looking for probiotics, some companies add fructooligosaccharides (FOS) and/or inulin which are prebiotic substances touted as helping to proliferate good bacteria but a lot of FOS is manufactured via chemical synthesis and can cause abdominal distress especially in people with an overabundance of bad bacteria, so it’s important to find the best probiotic that works for you and look for natural prebiotics from your food. For more on which foods are prebiotic click here. Along with the Supercharged Shake I took krill oil about three times a week; it’s a potent anti-inflammatory to help my arthritic symptoms and to boost my immune system. When I was healing I preferred to stick to food and keep my supplements to a very low level. Many of the gut programs that you see or read have endless lists of supplements that are not always necessary and don’t take the individual into account plus they are expensive too. By following my simple protocol and doing things naturally, you’ll be taking things slowly and not overwhelming your body with synthetic supplements. It’s good to ensure that if you do however decide to take supplements that they are non-synthetic and without additives or sugars and that you speak with your health care provider about dosages and timings. Some of the optional vitamins and minerals that support autoimmune and gut health that you could look into to support your individual symptoms are:
❥❥ Vitamin A plays a key role in support of immune and inflammatory
functions in the digestive tract which is made up of mucosal tissues. These tissues secrete compounds that help with digestion. Vitamin A nourishes your mucosal tissues, helping to ensure that each organ in your digestive tract can function properly. It also aids the increased production of mucins to restore the mucosal layer of the gut lining. ❥❥ B Vitamins are the most important vitamins for digestive health as they help to breakdown of the nutrients in your food ❥❥ Vitamin D your digestive tract contains a large network of nerves that communicate to regulate your digestion. Vitamin D helps control the levels of calcium in your system, so that your nerve cells have access to the calcium they need to function. ❥❥ Vitamin E The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses it also inhibits inflammation ❥❥ Vitamin K2 is an important micronutrient which is normally produced by the healthy gut flora. For those people with a disrupted gut flora they could be lacking in K2.
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❥❥ L Glutamine provides nutritional support for the gastrointestinal mucosa as well as supporting a healthy immune system. ❥❥ Zinc is an abundant trace element in the human body that is essential for growth and development, immune function and gut health and healing. ❥❥ Potassium is essential for the heart, kidneys, muscles, nerves, and digestive system to operate effectively. ❥❥ Cod Liver Oil The vitamin A in CLO helps to build strong mucosal linings, particularly in the lining of your digestive tract. ❥❥ Folic Acid Intestinal mucosal cells need a constant supply of folic acid (or folate), also necessary for iron absorption.
Six gut healing herbals
1. Echinacea; an effective anti-bacterial and blood cleanser. Echinacea increases the level of a chemical which activates the part of the immune system responsible for increasing defence mechanisms against virus and bacteria. 2. Andrographis; stimulates one or more aspects of the immune reaction, anti-inflammatory, anti-oxidant, reduces fever, increases the resistance to physical, emotional or biological stressors, restores balance to the body. 3. Astragalus; stimulates one or more aspects of the immune reaction in time of chronic infection, debility or autoimmune disease, anti- inflammatory, anti-oxidant, increases the resistance to physical, emotional or biological stressors, restores balance to the body. 4. Liquorice; increases the resistance to physical, emotional or biological stressors, restores balance to the body, reduces spasm of respiratory tract, reduces to formation of mucous, soothes inflamed mucous membranes of the respiratory tract. 5. Cinnamon; A recent study found that cinnamon extract helped suppress inflammation of the colon in mice, leading researchers to say that cinnamon extract may have significant anti-inflammatory effects in humans. It’s also anti-microbial and reduces the sensation of nausea. 6. Yarrow; promotes sweating during fever, anti-inflammatory. Internally, yarrow acts as a soothing relaxant on the voluntary nervous system. It counteracts cramps and spasms of the stomach, abdomen and uterine system. At the same time, its bitter principles support the digestive system by acting on the gallbladder and liver.
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A typical healing day phase 2 Upon rising: Dry body brushing followed by a hot shower, whilst you are in the shower use extra virgin coconut oil to oil pull. Here’s how to dry body brush and oil pull. Early morning: Enjoy a glass of hot water with lemon and add one tsp of raw garlic or make your Supercharged shake Breakfast: Have a healing juice or smoothie. Try this Cleanse and renew smoothie Mid-morning if you are taking a microbial or supplements take them now Morning tea: curative coffee and if you have finished the elemental stage you can snack on Lemony herb crackers and dips Lunch: Immune boosting garlic soup Afternoon tea: Edible smoothie Dinner: If you are still on the protocol enjoy celery and leek, summer herb or French onion, or any other soup made from sautéed, steamed or roasted vegetables, combined with herbs, spices and Celtic/Himalayan sea salt. Blend with bone broth, vegetable broth or filtered water. For a creamier soup blend with coconut milk. If you’re not on the protocol at this stage, then enjoy an easily digestible meal such as Shepherd’s pie with cauliflower mash or lasagne. Night: Relax and soak in an Epsom salts bath.
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Phase 3 Maintain an d resto re wi th food
Once you’ve completed the four week elemental diet and restored and rebalanced your gut bacteria with natural antibiotics and antimicrobials your gut will have experienced a well needed rest, and repaired and recovered permeable holes and inflammation in your digestive tract. Your gut lining will now be able to provide a safe ‘home’ for your gut bacteria to survive thrive and fight against any bad guys that may make their way into your gut. After working on the gut lining and starving and eliminating the bad bacteria, you’ll now need to feed and create healthy communities of gut flora to boost your immune system, regulate hormones and improve brain function. There are many foods and supplements that you can begin to include now to build this healthy community. Think of your gut as a garden that can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish. But first you still need to make a lifelong small commitment to gut health and maintenance. Health cannot be attained by a quick fix diet or a convenient pill; it requires you to make healthy choices every single day. After completing your four week gut healing protocol and cleanse and sweep over the next four weeks, or when it feels right for you; there are several things you can do to ensure your gut health continues to improve.
everyday checklist 1. Cut out or cut down on gluten Based on all that we know about the effect of gluten on intestinal permeability it’s safe to say that it’s something that you should avoid if you want to continue to restore the health of your gut. Instead of consuming gluten filled grains, stick to unrefined gluten free grains like buckwheat, quinoa and brown rice. 2. Go easy on the sugar Too much research points to the damage that sugar is causing on our health. Bad bacteria adores an abundance of sugar to feast on; and this includes an over indulgence in fruit.
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Avoid all refined white sugar as this is the worst kind. Stevia is a wonderful sugar free option, and when used in small amounts opt for rice malt syrup, or try using fruit to bring out the sweetness in your food. When eating fruit, eat a maximum of one piece a day; or choose to eat low fructose berries, lemons, limes and grapefruits. 3. Go crazy with vegetables Your gut just loves easy-to-digest foods, and plant foods are gentle on the stomach. Eat an abundance of chlorophyll rich greens, vegetable juices, and earthy vegetarian soups made from prebiotic rich root vegetables to ensure your good bacteria are being fed and nourished with an abundance of antioxidants, enzymes and nutrients for healthy digestion. 4. Eat fermented foods daily Once your gut lining is healed and only when you are ready, you can start to incorporate one cultured food such as cultured vegetables, sauerkraut, kimchi, kefir or kombucha to colonize your gut with healthy flora and boost your inner ecosystem. When starting out with fermented foods only have a quarter of the recommended amount per serving or start with one teaspoon and work your way up. Eating a range of different fermented foods will contribute a variety of bacteria strains that will bring the diversity needed for healthy microbiota. There are loads of blogs and websites dedicated to fermented foods where you can find great recipes. 5. Drink lots of pure, filtered water Water is vital to your gut health as it helps to flush out toxins; however conventional tap water contains fluoride and chlorine; both of which are damaging to micro flora. Choose to invest in a good water filter and drink at least 8 glasses a day. Adding lemon juice or apple cider vinegar to your water will aid in digestion and break up mucous in the body; freeing up the lymphatic system and boosting your immune response. 6. When in doubt remember two words: WHOLE FOODS Based on all that I have shared, it’s clear that the way to achieve optimal health is to choose foods in their closest state to nature. The more that nature is disrupted in your food, the least likely that your gut bacteria will know how to handle it. Eat things that are natural and unprocessed. Go organic and chemical free wherever possible. Eat grass fed meat and animal products in an amount that would be naturally available if mass meat production didn’t exist. Choose to nourish your body with an abundance of plant foods. Eating in this way will provide you with all the nutrients your digestive system needs to function at its best; delivering healing nutrients to all the systems of your body.
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Reintroducing Food The best way to introduce solid food after being on the elemental diet is to start with steamed vegetables and soft foods, casseroles, slow cooked dishes, steamed fish or chicken and brown rice, buckwheat or quinoa; foods that essentially are really easy to digest. If you need to, you can stay on a liquid plan two days per week as you are settling into eating solids again. Remember to reintroduce raw foods slowly so your body can get used to digesting them without getting tired as they take work for your digestive system to process. In your food diary write down any unusual symptoms that you feel after eating a reintroduced food. On my website and in my recipe books I have loads of easily digestible anti- inflammatory recipes for you to look through and choose your favourites.
Prebiotics Some say that the phrase ‘you are what you eat’ should actually be ‘you are what your bacteria eat’. Did you know that your good bacteria need certain foods to survive? As mentioned in a previous chapter, these foods are classified as prebiotics. They are the specific foods that feed your good bacteria. More specifically, these foods are the non-digestible but fermentable oligosaccharides that are specifically designed to change the structure and activity of your gut flora with the prospect of promoting the health of the host (that being you!). Instead of taking questionable prebiotic supplements, eating a wide diversity of fibre rich vegetables is highly important in providing your body with prebiotics. For example garlic is a wonderful prebiotic food as is not only a killer of bad bacteria, but also contains dietary fructins; prebiotics that feed specific strains of bacteria that are important for your health. Foods high in soluble fibres are broken down into a gelatinous, viscous by-product in the large intestine that produces acids and gases that promote the growth of good bacteria. Consuming food high in soluble fibre are wonderful prebiotics and you can find them in sweet potatoes, Brussels sprouts, asparagus, turnips, mangoes, avocadoes, strawberries and apricots. Resistant starches are starches that ‘resist’ digestion. They are therefore able to make their way all the way down to the large intestine where they undergo the same process as soluble and insoluble fibres. Foods containing resistant starch include potatoes, lentils, nuts and seeds. Remember to reintroduce these foods at a snail’s pace back into your diet and see how your belly reacts.
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Probiotics Now that the elemental phase is over and you’re ready to consume probiotic rich foods, you’ll be able to re colonize your gut with the good bacteria needed for thriving health. Apart from the brain and the immune system, probiotics have been linked to the reversal and healing of countless illnesses from nasal congestion to acne. Once your gut lining is healed, eating fermented foods is one of the most important things you can do to improve your health. Fermentation increases the beneficial bacteria, enzymes and vitamins present in food and makes their nutrients more bioavailable. This is no new trend. Almost all traditional cultures have included fermented foods in their diet. Fermented foods can either be bought or made at home and include yogurt (goats milk, sheep’s milk, coconut milk and coconut water) sauerkraut, kimchi, milk kefir, water kefir, kombucha, beet kvas. There are hundreds of resources and recipes online to help you in sourcing cultures and learning to make these foods at home. Try my simple coconut kefir or coconut kefir yoghurt recipes. Consuming fermented foods and beverages like these along with other foods will also help your body to digest more effectively. Combining both prebiotic rich foods and probiotics in your daily diet will provide you with the best chance of creating a healthy community of gut flora. A warning though is to go slow with introducing fermented foods into your diet as not everyone can handle them. When I was healing my gut I would get terrible symptoms from fermented foods and still now have to eat them in moderation. If you aren’t ready for fermented foods and natural probiotics you can supplement with a probiotic capsule. Look for a dairy free non synthetic powder probiotic with a healthy amount of different strains. By conducting a stool test via your naturopath or nutritionist you can find out which strains you need to be taking for maximum benefit. The best time to take probiotics is in the evening before bed so they can work through your digestive system.
Nutrients Polyphenol rich foods are excellent to include in your overall gut healing plan as they are broken down by your gut bacteria into metabolites; which increase good bacteria and decrease bad bacteria. Polyphenol rich foods include berries, flaxseed meal, plums, cherries, hazelnuts, raw cacao and red wine (in moderation and organic and preservative free) and green tea.
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A Typical Healing Day Phase 3 Upon rising: Dry body brushing followed by a hot shower, whilst you are in the shower use extra virgin coconut oil to oil pull. Early morning: Enjoy a glass of hot water with lemon Breakfast: Cranberry and walnut granola or one of these delicious breakfast bowls and Supercharged shake Morning tea: A natural probiotic food with a cleanse and renew smoothie Lunch: Cauliflower crust pizza and a side of cultured vegetables Afternoon tea: Warmed almond milk Dinner: Buckwheat pasta with flaked trout and a side of cultured vegetables Count Your Blessings Before bed: take two probiotic capsules
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Part 3
Detox your life
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4 De tox yo u r life phase Now you have cleansed your gut it’s time to start detoxing your emotions, your household and the things you put on your skin. Food alone will not promise a thriving colony of healthy bacteria in your gut. Stress and emotional factors can override even the most perfect diet. Stress can be both acute, and chronic. Chronic, long term stress that lingers for weeks is incredibly damaging to your gut health. Stress causes many changes within the gut including changes in gastric secretion, gut motility, mucosal permeability, viscal sensitivity and barrier function. Evidence also suggests that our bacteria respond in damaging ways to the negative emotions and stress of the host. The hormones secreted during a stress response contribute to the overgrowth of bad bacteria. What is it that causes you stress? Figuring out the cause is key. Is it something that can be controlled? What lifestyle changes or decisions can you make that can remove stress from your life? If the answer is unclear; incorporating exercise such as calming yoga, walking and swimming may be the key to help you deal with these issues. When was the last time you got out into the sunshine and connected with nature? Sunlight and exposing your bare feet to the ground (also known as earthing) have been found to have a healing impact on hormones and the brain. A series of these lifestyle changes; including a wholefoods diet may be all you need to take the edge off.
oxic relationships and toxic friendships could be
T the thing that is preventing you from achieving a peaceful mind and a healthy gut.
Choose to surround yourself with positive, kind people. By detoxing
your relationships and enjoying mutual life-giving relationships you will experience more joy; which your gut bacteria will love you for. Meditation is another wonderful practice that can help you master your mind and emotions. Whilst it requires discipline, it has been shown to have remarkable effects on emotional health and stress. Cultivate an attitude of gratitude and find three things each morning to be grateful for and meditate on them.
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Did you know that contributing to your community is another way to decrease stress and improve your emotional life? Being generous towards other people is a powerful way of bringing a healthy emotional perspective of our own lives. It also boosts social connectedness and has been shown to increase life expectancy! If stress and negative thought patterns are a deeper problem for you, counselling and psychology may be needed; and that’s ok! It’s so important to deal with any lingering emotional issues for the sake of your health. Your gut and your emotions are a two way street. They both have the potential to negatively affect one another; so addressing the state of your mental health; not just the food you eat is incredibly important.
Your healthy home
Minimizing your toxic load is vital in maintaining a healthy gut. Toxins and chemicals that are breathed in and absorbed through the skin have to be dealt with by your gut’s immune system. Taking the load off the good guys will free them up to do all of the health promoting duties on their to-do-list. This means eliminating toxins and harmful chemicals wherever possible. Give away anything with an ingredients list you can’t understand and replace the toxic products with simple, homemade or chemical free options. Chemicals in household cleaning products have been linked to a range of illnesses. For example; Triclosan; a common ingredient in antibacterial hand soap, has been linked to endocrine disruption and is a known carcinogen. Almost all of your chemically laden cleaning products can be replaced by three ingredients: bi carb soda, white vinegar and lemon juice. They will kill harmful bacteria and leave your house squeaky clean without any harmful side effects. Read more about household chemicals here and start making these recipes for natural cleaning Now that you’re making the change to having a healthier lifestyle. Yoga – check. Daily green juice - check. Purchasing organic produce – check, check, check. BUT have you given much thought about the harmful toxins that are living rent free in your couch, furniture, upholstery or the mattress you nestle into every night?
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These harmful toxins are known as Volatile Organic Chemicals (VOCs). VOCs are carbon-based chemicals that can evaporate or easily get into the air at room temperature. This is the odour you might smell when the carpets are professionally cleaned or new paint on the walls. However, not all VOCs have such a strong odour, some have none at all, but the level of harm to the body is the still the same. Such harmful effects can be headaches, dizziness and nausea, and eye/nose/throat irritation. Continual long-term exposure to these toxins can rest in accumulation in your body thus potentially increasing the risk of liver and kidney damage.
ommon VOCs such as formaldehyde,
C benzene, acetone and ethylene glycol can be found in air fresheners, paint, varnisher, upholstery fabrics, vinyl, cosmetics and moth balls. Common floor coverings are most often primary contributors to indoor air contamination. For example all types of synthetic carpets, like carpet underlay or upholstery with synthetic foams, foam rubber, latex or plastic. This is due to the VOC constituents present in the fabrication of the materials, such as carpet padding and carpeting, and in the adhesives used to apply carpet padding and tiles. Mould is a ma jor indoor air polluter, and can occur at all times of the year in damp areas of a house or apartment, especially in south-facing areas of the home. Poorly maintained air-conditioning systems can also spread mould throughout a house. Furniture or carpets with chemical finish, such as stain repellents and brominated flame-retardants. At all cost, avoid re-carpeting your home or ripping out carpets while you are pregnant. Furnishings in the bedroom equally contain chemicals, such as flame retardants and stain repellents. Most foam bed mattresses, synthetic curtains, upholstery or carpets almost invariably have stain repellents and flame-retardants. Even the clothes you keep in your bedroom, when dry-cleaned, emit toxic chemicals! Try not to keep too many electrical and electronic appliances in your bedroom such as computers, TVs and hi-fi systems at the same time as brominated flame-retardant are found in the products.
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How to create a healthy home
❥❥ Choose furnishings wisely – natural finishes like oils, waxes and polishes are better than polyurethane, varnishes, melamine or paint which can emit VOCs. ❥❥ Paint can be a ma jor source of indoor air pollution, especially when it is freshly applied. When re-painting, choose low-VOC options or natural paints. Old paints manufactured more than 30 years ago contain high lead levels, so make sure it’s not flaking or creating lead dust. ❥❥ An unflued gas heater can emit dangerous vapours, so ensure heaters are flued (and cleaned). ❥❥ Cleaning a house regularly is the key to a healthy home. Minimise the impact of cleaning products by sticking to low-harm options such as vinegar instead of bleach. Find natural cleaning recipes here. ❥❥ Regularly air your house by opening the windows and doors to flush out dirt and mould. ❥❥ Vacuuming with a HEPA filter machine will keep dust mites at bay. ❥❥ Indoor house plants can be natural air filters which cleanse the air of VOCs and other pollutants. ❥❥ Keep a doormat at the front or back door to stop dirt and pollutants being tracked through the house or make residents take off their shoes to leave the dirt at the door. ❥❥ Carpets made from organic natural fibres such as wool, cotton, rattan or jute are a far better option. Not only do they look and feel nicer, they’re also much safer for you and the environment. ❥❥ Choose curtains, carpets and upholstery containing little or no brominated flame retardants or stain repellents. ❥❥ When buying a PC or monitor, look for the TCO 95 Eco-label, which limits the amount of brominated flame retardant in the product. ❥❥ Instead of using artificial air freshener, open your windows wide, whenever possible. If you can’t keep windows open, use natural odour eaters. A bowl of baking soda effectively absorbs odours. Alternatively, use natural fragrances such as potpourri or lavender, or better yet, burn essential oils for enhanced beneficial effects. ❥❥ If you’ve just redecorated your home, or moved into a newly decorated one, airing it before you live in it will dilute the chemicals during their most potent stage. However, high levels of VOCs will outgas for months and in many cases, will continue to outgas for years.
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It’s impossible to live in a bubble and protect yourself from every harmful chemical you come into contact with so just phase them out at your own speed and as required to fit in with your lifestyle.
Detox your skin
The skin is an organ of digestion and sixty percent of what you put onto it is absorbed directly into your bloodstream. Have a think about it; nicotine patches are designed to be placed on the skin and absorbed into the body, so why wouldn’t the ingredients you layer on your skin everyday be leeched into your system too? This is frightening considering that the average woman places approximately five hundred and fifteen chemicals on her skin every day! The beauty industry loves to promote the promise of eternal youth, skyscraper lashes, and a holiday glow, but there are many scary truths that are hiding behind these promises of beauty and attraction. Nowadays, more than ten thousand chemical ingredients are permitted to be used in the production of personal care products. Pick up one of those moisturisers off the shelf next time you are shopping, and it’s no surprise that this is true. The danger is that many of these chemicals have been scientifically linked to a range of harmful diseases and bodily reactions.
ommon skincare ingredients including Sodium
C Lauryl Sulphate, Polyethylene, Parabens, Isopropyl Myristate and Phthalates are linked to a horrendous amount of illnesses ranging from immune system disorders and allergies to cancer and infertility. Your gut desperately needs a break from having to cope with these toxins.
Click here for some facts about the most commonly used and most dangerous ingredients in your everyday beauty products. Taking these facts on board, it’s really important to read the ingredient lists of your products, and do your research so that you and your family are safe from their harmful effects. Bath, beauty and skincare products should be made with pure, organic oils, fragrances, butters and pigments, and should contain absolutely no synthetic preservatives, toxins, artificial fragrances, colours or mineral oils.
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I have personally scrapped every possible toxin from my beauty regime, including my everyday lotions and potions. These days, the only products I use on my skin are avocado and coconut oil or products from the Nourished Life store which is full of handpicked non-toxic products.
nce you’ve re stocked your makeup bag and
O bathroom with safe, organic products, you will notice an improvement in your overall health, which in turn, will improve the way you look, especially in the long term.
Never let yourself be fooled by the large claims of the cosmetic industry. There is no doubt that beauty comes primarily from within. It’s a huge misconception to think that layering ingredients on the outside of our bodies will make us beautiful. If you heal your gut and feed your body with a range of colourful, antioxidant rich, chemical free foods, and healthy fats, you’ll have yourself a one way ticket to a healthy, thriving colony of bacteria that will manifest in natural, glowing gorgeousness.
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A Typical Healing Day Phase Four Upon rising: Dry body brushing followed by a hot shower, whilst you are in the shower use extra virgin coconut oil to oil pull. Use avocado or coconut oil to moisturise your skin Do some gentle yoga and meditation Verbalise three things in your life you are grateful for Early morning: Enjoy a glass of hot water with lemon Breakfast: Smashed sardines with avocado on chia and flaxseed loaf Morning tea: Cleanse and renew smoothie for maintenance Lunch: Eggplant and green bean curry and include a spoon of fermented veg Afternoon tea: Nut butter biscuits Dinner: Vegetable tamari stir fry Count Your Blessings Take a probiotic supplement
Coach with me If you need a bit of extra help with your wellness goals, I offer personal health coaching sessions in person or via Skype. The sessions involve guiding you to make food and lifestyle choices to bring your life back into balance. I offer a step by step holistically based personal health program to enable you to heal your body at cellular level and reach your current and future health goals. Learn how to use food as medicine to heal your body. If you’d like a personal session please fill out the below personal health history form and contact me via email at lee@superchargedfood. com to schedule a consultation today. Your personal health history form (attachment)
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shopping list Here is your everyday shopping list for the four week protocol and beyond. Remember to consume food as close to its natural state as possible as it’s much easier on the digestive system. If you have trouble finding ingredients click through the links in the shopping list to find them in the Supercharged Food Co-op.
Smoothies and juices 30. Lettuce and coconut 1. Supercharged shake 31. Thai coconut 2. Cleanse and renew 32. Super green 3. Cumin Digestive Aid 33. Celery and leek 4. Lemon and garlic anti-viral 34. Summer herb 5. Blueberry smoothie 35. Vegetable korma 6. Lee’s green juice 36. Immune boosting garlic 7. Avocado lassi 37. French onion 8. Ginger mocktail 38. Hearty lamb 9. Purple power 39. Detox 10. Edible smoothie 40. Superfood 11. Electrolyte balancer 41. Parsley and leek 12. Almond milk 42. Broccoli, kale and mint 13. Coconut kefir 43. Watercress 14. Egg Milk 44. Creamy mushroom 45. Chicken and ginger Coffees, Teas and Tissanes 15. Anti-Inflammatory tea Easy to digest bowls and fermented 16. Aromatic curry leaf tissane 46. Sage mashed cauliflower 17. Turmeric tea 47. Yellow squash 18. Soothing mint and ginger 48. Mushy peas 19. Dandy chai latte 49. Broccoli mash 20. Curative coffee 50. Smashed zucchini with garlic and mint Bone broths 51. Savoury smashed root vegetables 21. Basic chicken broth 52. Cultured vegetables 22. Beef broth 23. Lamb broth Desserts 53. Vanilla ice cream Soups 54. Custard 24. Pea and lamb 55. Chocolate mousse 25. Anti-inflammatory cauliflower 56. Baked blueberry custard ramekins 26. Vegetable 57. Raspberry gelato 27. Avocado 58. Tapioca pudding 28. Turnip and cauliflower 59. Kefir yoghurt 29. Zucchini
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smoothies and juices
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gf wf Df sf
supercharged shake serves 1
Ingredients ❥❥ 250 ml or 1 cup almond milk ❥❥ 1 organic egg (optional) ❥❥ 600 mg calcium citrate powder ❥❥ 600 mg magnesium citrate powder ❥❥ 1 teaspoon dairy-free probiotic powder (phase 3) ❥❥ 1 teaspoon vitamin C powder with bioflavonoids Method Place all the ingredients in a blender and blend until smooth. Pour into a tall glass
veg gf wf Df sf
cleanse and renew serves 1
Ingredients ❥❥ 1 TBS Heal Your Gut Powder ❥❥ 1/2 large ripe avocado, peeled and pitted ❥❥ 1 bunch English spinach, leaves only ❥❥ 1 small cucumber ❥❥ 2 sticks celery ❥❥ 250 ml or 1 cup coconut water ❥❥ 125 ml or 1/2 cup almond milk Method Place all the ingredientsin a powerful blender and whizz until smooth and creamy
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veg gf wf Df sf
Cumin Digestive Aid Makes 4 shots
depending upon tea glass size
Cumin is a powerful digestive aid and detoxifier for the kidneys and bladder. Drink this shot after eating to aid digestion. Ingredients ❥❥ One cup filtered water ❥❥ One heaped tsp whole cumin seeds ❥❥ One inch ginger chopped into slithers Method
Place filtered water, cumin and ginger to saucepan over medium heat Bring to a slow boil Reduce the heat, and allow to simmer for about 2 minutes Remove from heat and let stand for a further two minutes Strain through a sieve and pour into tea glasses The ideal temperature for this digestive aid is luke warm
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Lemon and Garlic veg gf wf Df sf
Anti-Viral serves 2
Ingredients Method ❥❥ 2 TBS lemon juice Place the lemon juice, garlic, ginger ❥❥ 2 tsp crushed garlic and vinegar in a teapot ❥❥ 5 cm (2 inch) knob of fresh ginger Bring the water to a rapid boil, then peeled and grated carefully pour it into the teapot, put ❥❥ 2 TBS apple cider vinegar the lid on and leave to steep for a ❥❥ 500 ml (17 fl oz/2 cups) filtered few minutes water Add stevia to taste ❥❥ liquid stevia or stevia powder, to taste Strain into mugs and enjoy immediately
veg gf wf Df
Blueberry Smoothie serves 2
Ingredients ❥❥ 375 ml or 1 1/2 cups almond milk ❥❥ 125 ml or 1/2 cup coconut milk ❥❥ 80 g 1/2 cup fresh or frozen blueberries ❥❥ 1 tsp finely grated lemon zest ❥❥ 1 TBS lemon juice ❥❥ 1/4 tsp liquid stevia or stevia powder ❥❥ 5 ice cubes ❥❥ coconut flakes, to serve Method Place all the ingredients in a blender and blend until smooth Pour into two tall glasses and serve with a sprinkling of coconut flakes
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veg gf wf Df sf
Lee’s Green Juice serves 1
Ingredients ❥❥ 1 bunch (about 350 g/12 oz) English spinach ❥❥ 1 handful mint ❥❥ 1 handful parsley ❥❥ 1 TBS lemon juice ❥❥ 1 Lebanese (short) cucumber, cut in half lengthways ❥❥ a few lettuce leaves ❥❥ 4 celery stalks ❥❥ 2–3 cm (3/4–1 1/4 inch) knob of fresh ginger, peeled ❥❥ 6 ice cubes
Method With the motor running, feed all the ingredients except the ice cubes into a juicer one at a time Pour into a drinking glass, add the ice cubes and sip slowly to enjoy its benefits
veg gf wf Df sf
avocado lassi serves 1
Ingredients Method ❥❥ One small ripe avocado Scoop avocado flesh into the blender and ❥❥ 1 cup ice cubes or add remaining ingredients. Pulse, then blend crushed ice until smooth ❥❥ 1/4 cup coconut water If needed, adjust the sweetness with stevia, ❥❥ 1/4 cup coconut milk and adjust the thickness with more coconut ❥❥ Stevia to taste milk. Pour into a glass
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veg gf wf Df sf
Ginger mocktail serves 1
Ingredients ❥❥ 1 tsp zested ginger ❥❥ 1/4 cup freshly squeezed lime and lemon juice ❥❥ 10 drops liquid stevia ❥❥ 1 cup sparkling mineral water ❥❥ 1 tsp lime zest Method Place all ingredients into a glass jar and screw lid on tightly then gently shake Pour over ice and garnish with lime wedges
veg gf wf Df sf
egg milk Makes one litre
A vitamin and mineral rich drink to really fast track gut healing. For a delicious warming chai version add 1/4 tsp cinnamon and 1/4 tsp nutmeg and 1/3 tsp cardamom. Ingredients ❥❥ 3 organic whole eggs ❥❥ 1 litre warm or cold filtered water ❥❥ 4 drops stevia (optional) Method Place the eggs into a blender Start with a low speed and gradually add the water Add stevia to taste if you like sweet milk then pour into a large jar or container and refrigerate. Keeps for 5 days
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purple veg gf wf Df
power Smoothie serves 2
Ingredients ❥❥ 1 cucumber ❥❥ 1/4 head of small purple cabbage ❥❥ 1/2 cup of frozen blueberries ❥❥ 1/2 cup spinach leaves ❥❥ 4 celery sticks ❥❥ 1 1/2 cups coconut water Method Place all ingredients into a powerful blender and enjoy recovering with a friend
veg gf wf Df
edible Smoothie serves 1
Ingredients ❥❥ 3/4 cup almond milk ❥❥ 1/2 cup mixed frozen berries ❥❥ 1 TBS lemon juice ❥❥ 1 TBS almond butter ❥❥ 1 tsp pure vanilla extract no alcohol ❥❥ zest from 1 small lemon ❥❥ pinch stevia powder (optional) Method Place ingredients in glass jar overnight and place in fridge. In the morning pour ingredients into blender and process until completely smooth
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Electrolyte veg gf wf Df sf
balancer serves 1
This electrolyte balancing drink which will keep your body functioning well and keep you hydrated. Ingredients ❥❥ Juice of half a lemon ❥❥ 1 tsp Celtic sea salt ❥❥ 1 cup warm water Method Squeeze the juice into glass of warm water and add sea salt. Drink twice a day. Preferably upon rising and before meals
veg gf wf Df sf
Coconut Kefir serves 2
You will need a sterilised glass jar, blender, strainer, cheesecloth,
elastic band, wooden spoon. (Avoid using metal and store in glass jar) Ingredients ❥❥ 2 probiotic capsules or powder (dairy free) ❥❥ 1 1/2 cups coconut water or if you are using young coconuts you’ll need about three (the coconut water should be room temperature) Method If using coconuts, open coconuts and strain water into glass jar then add probiotic capsules and stir with a wooden spoon Cover jar with cheesecloth and elastic band and place in cool dry dark place for 24-48 hours until ready, it should be ready when it the water turns from clear to cloudy white and there is no sweetness Add stevia to taste if you need to once it is prepared
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almond milk Makes 550 ml
(19 fl oz/2 1/2 cups)
Ingredients ❥❥ 750 ml (26 fl oz/3 cups) filtered water, boiled, then cooled slightly ❥❥ 160 g (53/4 oz/1 cup) blanched or soaked almonds ❥❥ liquid stevia or stevia powder, to taste Method Put the water and almonds in a blender and whirl until smooth Place a fine sieve over a jug and pour in the almond milk, reserving the almond pulp left in the sieve Sweeten the almond milk with stevia to taste Transfer the liquid to a sterilised milk bottle, then cover and keep refrigerated
Note: you can make more almond milk by adding the almond pulp to the blender with more water (this can be done up to three times). The almond pulp will keep in a sealed container in the fridge for up to 3 days.
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Coffees, Teas and Tissanes
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inflammatory tea serves 1
Ingredients Method ❥❥ 1 decaf teabag Steep the teabag in a mug of ❥❥ 60 ml (2fl oz/1/4 cup) boiling boiling water for 10 minutes water Heat the almond milk in a small ❥❥ 250 ml (9fl oz/1 cup) almond milk saucepan over medium heat for 2–3 ❥❥ 1/2 tsp ground cloves minutes and stir in the spices ❥❥ 1/4 tsp ground cardamom Remove from the heat and pour ❥❥ 1/2 tsp ground turmeric into the mug with the tea ❥❥ 1/4 tsp ground cinnamon Add stevia and enjoy warm ❥❥ 1/4 tsp freshly grated ginger ❥❥ 6 drops stevia liquid
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and Ginger serves 2
Ingredients ❥❥ 2.5 cm (1 inch) knob of fresh ginger, peeled and sliced ❥❥ 1 handful mint leaves ❥❥ 625 ml (21 1/2 fl oz/2 1/2 cups) boiling filtered water ❥❥ liquid stevia or stevia powder, to taste Method Put the ginger in a freshly warmed teapot and add the mint Carefully pour the water into the teapot, put the lid on and leave to steep for 5 minutes Add stevia to taste Drink warm, or chilled with ice cubes
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Leaf Tissane serves 1
Curry leaf tea is a South Indian natural remedy used for centuries to cleanse and treat the digestive system. The smell and taste of fresh curry leaves stimulates salivary secretions which release the secretion of diges- tive juices. To control indigestion and flatulence, add a spoonful of dried and ground curry leaves, and ginger in warm water. Curry leaves can be purchased from your local Asian grocery store. Ingredients ❥❥ 1 cup warm water ❥❥ squeeze of half a lime ❥❥ 12 curry leaves (one sprig) (crushed with your hands to release the oil) ❥❥ stevia to taste ❥❥ 1 tsp grated ginger (optional) Method Place leaves into tea pot Pour in water Add squeezed lime Add stevia to taste Let infuse for 5-10 minutes Strain into a cup and enjoy
Supercharged Tip Nurture a small potted curry leaf plant at home. Curry plants are easy to maintain all they require is regular watering. Besides a bunch of medicinal benefits, the curry leaf plant has an added advantage of repelling insects and ensuring a fresh aroma in the house.
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turmeric tea serves 1
Ingredients ❥❥ 250 ml (9fl) almond or rice milk ❥❥ 2 tsp ground turmeric ❥❥ 1 tsp finely grated ginger ❥❥ 6 drops stevia liquid Method Add the almond milk to small saucepan and heat gently until it reaches room temperature Add the turmeric and ginger to a mug Pour a small amount of warm milk into the mug and stir to create a liquid paste, ensuring there are no lumps Add the remaining milk and sweeten with stevia
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curative coffee serves 1
Ingredients ❥❥ 1 cup decaf Swiss water processed coffee made with hot water and then cooled slightly ❥❥ 2 tsp raw butter (omit if intolerant to dairy) ❥❥ 2 TBS extra virgin coconut oil Method Place all ingredients in a blender and whizz for 30 seconds until it becomes a latte. Pour into a mug and sip slowly
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Dandy Chai Latte serves 2
Ingredients ❥❥ 3 cardamom pods ❥❥ 1 star anise ❥❥ 4 cloves ❥❥ 500 ml (17 fl oz/2 cups) almond milk ❥❥ 5 drops liquid stevia ❥❥ 2 dandelion tea bags (lactose free) ❥❥ 5 cm (2 inch) knob of fresh ginger, peeled and thinly sliced ❥❥ 1 cinnamon stick ❥❥ a pinch of grated nutmeg Method Crush the cardamom, star anise and cloves lightly with the back of a spoon Place in a saucepan and add the almond milk and stevia Bring to the boil, reduce the heat to low and simmer for 5 minutes Remove the saucepan from the heat and add the tea bags, ginger and cinnamon Stir gently Cover the pan and let the chai steep for 3 minutes Strain, then allow to cool slightly If you have a hand-held milk frother, now is the time to get frothing Pour the chai into your favourite mug, sprinkle a little nutmeg on top and slowly sip
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bone broth
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Soothing and immune boosting broth supports digestion by healing and sealing the digestive tract. The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, to fully sup- port digestion. It’s anti-inflammatory, nutrient dense and contains a rich amount of minerals in an easily absorbable format. It not only contains cal- cium and magnesium, but also phosphorus, silicon, sulfur and trace minerals. It even contains broken down material from cartilage and tendons such as chondroitin sulphates and glucosamine which are beneficial for arthritis and joint pain. Bone broth is versatile and can be easily made from the bones of beef, lamb, poultry, or fish. You can also add your favourite vegetables and spices to your liking. It’s best to use organically-raised, pastured or grass-fed an- imals. The addition of apple cider vinegar helps to draw valuable minerals from the bones to supercharge your bone broth and fast track gut healing.
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basic chicken broth
Ingredients Method ❥❥ 1 whole chicken Place chicken and chicken feet in a large ❥❥ 2 chicken feet for extra stainless steel pot with water, apple cider gelatin (optional) vinegar, lemon juice and all vegetables ❥❥ 2 litres of filtered water Bring to the boil, and remove foam that rises ❥❥ 2 TBS freshly squeezed to the top. Reduce heat to the lowest setting lemon juice and cover and simmer ❥❥ 2 TBS apple cider After two hours remove chicken meat from vinegar bones and set aside ❥❥ 1 large onion chopped Return bones to pot and simmer for a further ❥❥ 3 celery sticks chopped 10 hours ❥❥ 1 bunch parsley ❥❥ 2 cloves garlic Ten minutes before cooking time has finished add parsley and garlic to increase minerals ❥❥ Sea salt and pepper to and anti-fungal properties taste Remove bones with a slotted spoon and strain the stock into a large bowl and refrigerate until fat rises to the top and congeals Skim off fat and place stock in a jar or covered container in your refrigerator Heal Your Gut 81 veg gf wf Df sf
beef broth Ingredients ❥❥ Marrow or knuckle bones work well for this broth, use 1 kilo ❥❥ 2 carrots ❥❥ 2 celery sticks ❥❥ 3 garlic cloves ❥❥ 1 onion peeled and quartered ❥❥ 1 bay leaf ❥❥ 2 TBS of apple cider vinegar ❥❥ Pinch sea salt and freshly cracked black pepper to taste
Method Preheat oven to 200 degrees Celsius and melt some coconut oil in a casserole dish Place bones in dish and put in oven for about 30 minutes until browned. Remove and cool Place bones in a large stock pot on stove top, cover with water and add remaining ingredients Bring to moderate simmer then reduce temperature to its lowest setting Simmer for 12-24 hours Strain, let cool, and then refrigerate You’ll notice a layer of fat on the top once it has solidified
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lamb broth Ingredients ❥❥ Lamb Marrow bones work well for this broth, use 1 kilo ❥❥ 2 carrots ❥❥ 2 celery sticks ❥❥ 3 garlic cloves ❥❥ 1 onion peeled and quartered ❥❥ 1 bay leaf ❥❥ 2 TBS of apple cider vinegar ❥❥ Sea salt and freshly cracked black pepper to taste
Method Preheat oven to 200 degrees Celsius, melt some coconut oil in a casserole dish, place bones in dish and place in oven for about 30 minutes until browned. Remove and cool Place bones in a large stock pot on stove top, cover with water and add remaining ingredients. Bring to moderate simmer then reduce temperature to its lowest setting. Simmer for 12-24 hours Strain, let cool, and then refrigerate. You’ll notice a layer of fat on the top once it has solidified
Supercharged Tip Homemade Broth can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to sauté or roast vegetables or you can enjoy it straight from the bowl! Store in sealed glass jars in fridge or freezer or ice cube trays.
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soups
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pea and lamb serves 3-4
Ingredients ❥❥ 1 head garlic (corm) ❥❥ 3 TBS extra virgin olive oil ❥❥ 1 brown onion diced ❥❥ 3 sprigs thyme leaves only ❥❥ 300 gm lamb fillets or back strap cut thinly ❥❥ I litre beef stock ❥❥ 500g fresh shelled or frozen peas ❥❥ 1 TBS apple cider vinegar ❥❥ Celtic sea salt and freshly cracked black pepper ❥❥ Handful of parsley (reserve some for serving)
Method Heat oven to 200 degrees Celsius Slice 1/4 inch off top of garlic bulb to expose cloves and place in oven for in a baking tray, drizzle with a little olive oil and roast for 30 -35 mins In a soup pot place 2 TBS olive oil and onion and thyme leaves cook for about 5 mins Add lamb and brown for a few minutes, stirring Add stock, peas, apple cider vinegar and season then bring to boil, turn heat to low and add parsley and simmer with lid half on for a further 5 mins, or 15 mins for a stronger flavour Ladle soup into food processor or blender Take garlic from oven, squeeze out cloves and add to blender and blend until smooth Serve with a sprinkle of fresh parsley and a drizzle of EV Olive Oil
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cauliflower serves 4
Ingredients ❥❥ 1 large head of cauliflower roughly chopped ❥❥ 1 TBS coconut oil ❥❥ 1/2 cup coconut milk ❥❥ 1 onion, chopped ❥❥ 3 garlic cloves minced ❥❥ 2 tsp finely chopped ginger ❥❥ 2 tsp turmeric ❥❥ 2 tsp curry powder ❥❥ 2 tsp cumin ❥❥ 2 cups vegetable stock ❥❥ Celtic Salt to taste ❥❥ Freshly ground pepper ❥❥ Chopped coriander or spring onion for garnish
Method Over a medium heat in a soup pan melt coconut oil and fry onion until browned Add garlic, ginger, curry powder, turmeric, cumin and stir until fragrant about a minute Add the cauliflower, vegetable stock, coconut milk and sea salt and bring to a boil Reduce heat, cover and simmer 30 minutes Soup can be blended in batches for a smoother consistency Garnish with black pepper and fresh coriander or sliced spring onion
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vegetable serves 6-8
Ingredients ❥❥ 1/2 cauliflower, roughly
chopped ❥❥ 2 TBS coconut oil ❥❥ 2 zucchini (courgettes), diced ❥❥ 1 onion, diced ❥❥ 1 red capsicum (pepper), diced ❥❥ 2 garlic cloves, crushed ❥❥ 1 green capsicum (pepper), diced ❥❥ 3 celery stalks, diced ❥❥ 1 bunch kale or 1/2 bunch ❥❥ 140 g (5 oz) sugar-free tomato silverbeet paste (concentrated purée) ❥❥ (Swiss chard), stalks trimmed and ❥❥ 400 g (14 oz) tin chopped leaves coarsely shredded tomatoes (sugar and additive ❥❥ 1 litre (35 fl oz/4 cups) additive- free) free vegetable stock or filtered ❥❥ 150 g (51/2 oz) green beans, water topped, tailed and cut into 3–4 ❥❥ 1 handful herbs, such as parsley, cm (11/4–11/2 inch) lengths thyme, rosemary and basil, ❥❥ 1/4 cabbage, coarsely shredded chopped
Method
Heat the coconut oil in a large heavy-
based saucepan and lightly brown the onion, garlic and celery over medium heat for about 5 minutes. Stir in the tomato paste and chopped tomatoes and cook for a minute or two Add the beans, cabbage, cauliflower, zucchini, capsicums and kale, and cook for 1–2 minutes more Add the stock or water and, if necessary pour in enough extra filtered water to cover the vegetables Bring to the boil, reduce the heat and simmer for 1 hour If you prefer a smoother soup, transfer to a blender or use a hand-held blender and whiz until the desired texture is reached Serve hot, sprinkled with the herbs Heal Your Gut 87 vt AAn oic-ado Soup veg gf wf Df sf
Method Sauté onions in olive oil until browned Place all ingredients in a food processor and blend until combined Place in bowl and chill until served
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and Cauliflower serves 4
Ingredients ❥❥ 2 TBS olive oil ❥❥ 1 head cauliflower ❥❥ 2 small round turnips, chopped ❥❥ 1 large onion, chopped ❥❥ 2 garlic cloves crushed ❥❥ 3 sticks celery chopped ❥❥ 1 TBS fresh ginger, crushed and sliced into 2 or 3 chunks ❥❥ 2 TBS nutritional yeast flakes ❥❥ Handful of continental parsley ❥❥ 1 1/2 tsp ocean sea salt ❥❥ 1/4 tsp cracked pepper ❥❥ 3 cups homemade or no additive chicken broth or filtered water
Method Warm oil in a large pan and add onions, celery and garlic Sauté over medium heat and stir until well coated with the oil then add cauliflower and turnip and cook for 10 mins Add ginger, ocean sea salt and pepper, yeast flakes, parsley and stir well Add chicken stock and bring to boil stirring a couple of times Reduce heat and cover, cooking for 20 minutes Transfer to blender, or use a hand-held blender, and puree Return to the pan if it needs warming up
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zucchini serves 4-6
Ingredients ❥❥ 1 TBS coconut oil ❥❥ 1 brown onion chopped ❥❥ 1 tsp minced garlic ❥❥ 2 tsp turmeric powder ❥❥ 1/2 teaspoon Celtic sea salt ❥❥ Pinch of freshly cracked black pepper ❥❥ 1 kg zucchini, trimmed and chopped ❥❥ 3 1/2 cups beef or chicken broth ❥❥ 1/2 cup organic coconut milk ❥❥ 1 tsp apple cider vinegar
Method In a medium saucepan heat the oil over medium-high heat Add onion and garlic and cook, stirring, until soft, about 3 minutes Add turmeric and season, stirring for about 30 seconds Now place in zucchini, reduce to medium heat, and cook, until soft, 5 to 6 minutes Add stock and bring to a boil Reduce the heat and simmer for about 20 minutes until zucchini is tender Remove from heat and blend Return to saucepan and add coconut milk
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and Coconut serves 4
Lettuce needn’t be limited to salads. Gently heated and blended,
it creates a lovely texture in a soup whilst adding in some extra vitamins and minerals. Iceberg lettuce is perfect as it doesn’t have the bitterness of other greens, and is also high in water. This soup is simple and light; a perfect dinner starter or afternoon pick-me-up.
Ingredients ❥❥ 1 TBS coconut oil ❥❥ 2 cloves garlic, crushed ❥❥ 1 brown onion, chopped ❥❥ 1 litre vegetable stock ❥❥ 1 head iceberg lettuce, roughly chopped ❥❥ 1 tsp Celtic sea salt ❥❥ Freshly cracked black pepper ❥❥ 1/4 cup coconut milk
Method In a heavy based pan heat coconut oil and add garlic and onion, add stock, bring to the boil and reduce heat to low simmering for about five minutes Add lettuce and simmer until soft Season to taste Puree soup with a hand blender then add coconut milk and stir until heated
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thai serves 4
Ingredients ❥❥ 3 cups vegetable stock ❥❥ 3’’ piece of galangal (grated) ❥❥ 2 stalk lemongrass, cut into 2’’ pieces ❥❥ 3-4 kaffir lime leaves, torn ❥❥ 4 spring onions, sliced ❥❥ 7 drops liquid stevia ❥❥ 1 can coconut milk ❥❥ 3-4 red chilies, chopped fine ❥❥ 1 TBS apple cider vinegar ❥❥ 2 TBS wheat free tamari ❥❥ 2 carrots sliced ❥❥ 1 red capsicum sliced ❥❥ 1 cup mushrooms, quartered ❥❥ 3 TBS lime juice ❥❥ Zest of one lime ❥❥ 4 TBS coriander
Method In a stock pot bring vegetable stock to the boil add galangal, lemongrass, kaffir lime leaves, spring onion and stevia and bring it to the boil and then simmer 5 minutes Add next five ingredients and cook for another 10 minutes until soft add capsicum and mushroom and continue cooking for five minutes on a medium heat Remove the pot from heat and add lime juice and zest Blend until smooth Ladle into bowls and garnish with coriander
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Super Green serves 2-3
Ingredients ❥❥ 1 TBS EV Olive Oil ❥❥ 1 onion chopped ❥❥ 1 leek chopped ❥❥ 3 garlic cloves ❥❥ 2 sticks celery sliced ❥❥ 2 broccoli bunches chopped ❥❥ 1 bunch kale chopped ❥❥ 2 cups vegetable stock ❥❥ 1 can coconut milk (no additives) ❥❥ Pinch Celtic sea salt ❥❥ freshly ground pepper to taste ❥❥ 2 TBS Lemon and nutritional yeast flakes to serve
Method Heat olive oil in a heavy based pan and brown onions, leek and garlic and add celery Add broccoli and kale and stir fry for 5 mins Pour in stock and coconut milk Bring to boil and then simmer for 15-20 mins Transfer to blender and blend until smooth Return to pan to heat Season to taste Stir in 2 TBS Lemon and sprinkle on nutritional yeast flakes to serve
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Celery and Leek serves 4
Ingredients ❥❥ 1 tbsp Extra virgin olive oil ❥❥ 4 cloves garlic, sliced ❥❥ 1 leek chopped ❥❥ 1 1/2 heads celery, sliced into 1/2 cm chunks ❥❥ 2 cardamom pods, seeds only ❥❥ 1 litre vegetable stock ❥❥ 1 cup cashew nuts (reserve 1/3 cup for garnish) ❥❥ 1/2 cup coconut milk
Method In a heavy based pan heat oil and add garlic and leek Add celery and cardamom and cook for a further 5 mins Add stock and bring to the boil then lower heat and cook until celery is tender Remove and place in a blender with cashew nuts and blend until smooth Return to pan add coconut milk and warm through Ladle into bowls and top with cashews
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summer herb serves 4
Ingredients ❥❥ 2 TBS coconut oil ❥❥ 1 medium brown onion ❥❥ 3 garlic cloves crushed ❥❥ 1/2 cauliflower chopped into florets ❥❥ 4 cups vegetable stock ❥❥ 1 tin coconut milk ❥❥ 2 cups fresh herbs such as basil, parsley, sage, chives, dill, tarragon, finely chopped ❥❥ 4 sprigs fresh thyme ❥❥ 1/4 cup watercress roughly chopped ❥❥ 1 cup chopped spinach ❥❥ 1 TBS lemon juice ❥❥ Celtic sea salt ❥❥ freshly ground pepper ❥❥ Pinch of nutmeg
Method In a heavy based pan, melt coconut oil and sauté onions until translucent, then add garlic and cook until soft Add cauliflower florets and sauté until browned Add vegetable stock and heat, add coconut milk and simmer for a few minutes Add the chopped herbs, spinach and lemon juice Partially cover and simmer on very low heat for 10 minutes. Be careful not to boil Season and add nutmeg blend down in a blender to refine further
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Vegetable korma serves 5
Ingredients ❥❥ 1/4 cup raw cashew nuts ❥❥ 3/4 TBS curry powder ❥❥ 1/4 cup blanched almonds ❥❥ 1 large tomato diced ❥❥ 1 large can coconut Milk ❥❥ 2 1/2 cups cauliflower florets ❥❥ 1 1/2 TBS coconut oil chopped ❥❥ 1 brown onion chopped ❥❥ 1 large turnip diced ❥❥ 6 garlic cloves crushed ❥❥ 2 carrots diced ❥❥ Ginger 1 inch knob grated ❥❥ 3/4 cup green beans sliced into 1/4 inch pieces ❥❥ 1/4 tsp cinnamon ❥❥ 1/2 cup green peas ❥❥ 3/4 tsp ground fennel ❥❥ One pinch Celtic sea salt ❥❥ 1 tsp red chilli flakes ❥❥ Freshly cracked black pepper to ❥❥ 1 TBS turmeric powder taste ❥❥ 1 TBS coriander powder ❥❥ 1/4 cup fresh coriander ❥❥ 1 tsp cardamom ❥❥ 1/4 cup toasted coconut flakes
Method Soak the cashews and blanched almonds in hot filtered water for 30 minutes Place in food processor and blend with coconut milk to create a sauce Heat oil in a large heavy bottomed pan high heat sauté onions, garlic and ginger Place spices in a small bowl and mix Add to pan and sauté for a minute until the spices become aromatic Add tomatoes and stir again cooking for a further minute Place vegetables into pan and coconut milk sauce and stir and cook for about 10 minutes and season to taste Reduce heat to medium and cook for a further 35-45 mins, adding filtered water if it starts to reduce too much Remove from heat. Place in blender to smooth Spoon into bowls and top with fresh coriander and toasted coconut flakes
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boosting garlic serves 3
Roasting the garlic first will provide a mellow, sweet flavor
Ingredients ❥❥ 3 garlic heads, whole, unpeeled ❥❥ 3 TBS apple cider vinegar ❥❥ 2 TBS extra virgin olive oil ❥❥ 1 tsp Celtic sea salt ❥❥ 2 TBS unsalted butter ❥❥ freshly cracked black pepper ❥❥ 1 large brown onion, finely ❥❥ 1 teaspoon dried mixed herbs, chopped oregano, ❥❥ 1 litre (35 fl oz/4 cups) home- ❥❥ thyme and sage (optional) made vegetable or chicken stock ❥❥ 60 ml(2 fl oz/1/4 cup) additive- ❥❥ 1/2 tsp turmeric free coconut milk (optional) ❥❥ 1/2 tsp ground cumin
Method Preheat the oven to 175°C (345°F/Gas 3–4) Cut the top off each garlic head, place on a baking tray and drizzle with 2 tablespoons olive oil Transfer to the oven and cook for 45 minutes. Remove and cool Once cooled, squeeze the garlic cloves out of the skin into a small bowl Transfer to a food processor and whizz for a few seconds. Set aside Meanwhile, heat the butter in a large saucepan over medium heat Add the onions and sauté for 10–15 minutes, or until translucent Stir in the chicken stock, turmeric, cumin, apple cider vinegar, blended garlic, salt, pepper and herbs (if using) and bring to the boil. Reduce the heat to medium low, cover and cook for 30 minutes. Serve hot
Note: If you would like a creamier soup, stir in the coconut milk just before serving, and heat through.
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french onion serves 4
Onions have significant health benefits, reducing cholesterol and
attacking bacteria that cause infection. Ingredients ❥❥ 2 TBS olive oil ❥❥ 8 brown onions, thinly sliced ❥❥ 3 garlic cloves, finely chopped ❥❥ 2 litres (70 fl oz/8 cups) Homemade Chicken Stock or beef stock, or filtered water ❥❥ 1 handful fresh chives, chopped, to serve
Method Heat the olive oil in a large heavy-based saucepan over medium heat and brown the onions and garlic for about 8–10 minutes Add the stock or water, cover and bring to the boil Simmer for about 30 minutes Add sea salt and freshly ground black pepper to taste Ladle into wide bowls and serve topped with chopped chives
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Hearty Lamb serves 4
Ingredients ❥❥ 2 TBS extra virgin olive oil ❥❥ 2 litres (70 fl oz/8 cups) home- ❥❥ 1 kg (2 lb 4 oz) diced lamb made chicken stock (shoulder or leg), fat trimmed ❥❥ 1 organic egg (optional) ❥❥ 1 brown onion, finely sliced ❥❥ 1 large tomato diced ❥❥ 1 TBS ground turmeric ❥❥ 1 bunch of baby English spinach ❥❥ 1 TBS ground ginger ❥❥ 1 lemon ❥❥ 1 TBS ground cinnamon ❥❥ 1 bunch of coriander, leaves only, ❥❥ 1 TBS harissa to serve ❥❥ 215 g (71/2 oz/1 cup) lentils
Method Heat 1 tablespoon of the oil in a frying pan over high heat, sear the lamb for 5 minutes. Remove from heat and set aside In a separate large saucepan over high heat, add the remaining olive oil Add the onion and cook for 3 minutes, stirring, until the onion has caramelised Reduce the heat to medium and add the turmeric, ginger and cinnamon to the pan and cook for a few minutes Add the lamb to the pan and stir Add the harissa and lentils and stir well Pour in the chicken stock, reduce the heat, and simmer, covered, for 1 hour or until the lamb is tender In a cup, lightly whisk the egg (if using) Whisk it into the soup mixture, stirring constantly Add the tomato, lemon juice and English spinach and simmer for 5 minutes Place in a blender in batches to puree for easy digestion Serve in bowls, topped with fresh coriander
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detox serves 4
Ingredients ❥❥ 1 TBS coconut oil ❥❥ 1 brown onion chopped ❥❥ 1 leek, sliced ❥❥ 2 cloves garlic chopped ❥❥ 750 ml homemade stock of choice ❥❥ 500 g assorted green vegetables broccoli, spinach, zucchini, celery ❥❥ small bunch parsley, chopped ❥❥ 1 tbs lemon zest ❥❥ 2 TBS apple cider vinegar ❥❥ 2 tsp freshly grated ginger ❥❥ 1 bunch fresh chopped coriander ❥❥ 1/4 tsp ground black pepper
Method In a heavy bottomed pan, sauté onion, leeks and garlic in coconut oil Add all vegetables and stock and bring to the boil them reduce to a simmer Add remaining ingredients and cook for 15 mins
Method Heat the coconut oil in a large saucepan over medium heat Add the onion and cook for 5–7 minutes, or until the onion is translucent Add the garlic, ginger and green vegetables and sweat for 3–4 minutes Add the pumpkin and stock and bring to the boil. Reduce the heat to low, add the coconut milk and cook for a further 20 minutes Transfer to a food processor and blend until smooth Serve sprinkled with nutritional yeast flakes
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Parsley and Leek serves 4
Although not as well-known as their famous counterparts onions
and garlic, leeks are significant vegetables for fighting against chronic low-level inflammatory states. These states include diabetes, obesity and rheumatoid arthritis. Leeks can decrease the risk for these conditions by virtue of their polyphenol and kaempferol contents.
Ingredients ❥❥ 2 TBS unsalted butter ❥❥ 3 leeks, white part only, trimmed, washed and sliced into 5 mm (1/4 inch) pieces ❥❥ 8 medium parsnips, peeled and chopped ❥❥ 2 TBS olive oil ❥❥ 1 tsp Celtic sea salt ❥❥ 1 litre (35 fl oz/4 cups) home-made chicken or vegetable stock ❥❥ 1 TBS freshly-squeezed lemon juice ❥❥ 1 TBS lemon zest ❥❥ 1 TBS apple cider vinegar ❥❥ 250 ml(9 fl oz/1 cup) additive-free coconut milk ❥❥ 2 large handfuls Italian (flat-leaf) parsley, chopped (reserve a little for garnish) ❥❥ freshly cracked black pepper, to taste
Method Add the butter to a heavy-based saucepan over medium heat Add the leeks and toss so they are well coated in the oil, then cook for 5–7 minutes, or until softened Add the parsnips, olive oil and salt and stir well. Add the stock, lemon juice and zest and apple cider vinegar and bring to the boil Reduce the heat to low, cover with a lid and simmer for 20 minutes, or until the parsnips are tender Add the parsley, transfer to a food processor and blend until smooth
Method In olive oil brown onions, leek and garlic and add celery Add broccoli and kale and stir fry for 5 mins Pour in stock and coconut milk Bring to boil and then simmer for 15 mins Transfer to blender and blend until smooth Return to pan to heat Season to taste Stir in 2 TBS lemon and sprinkle nutritional yeast flakes to serve
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and coconut soup serves 3
Ingredients ❥❥ 1 brown onion diced ❥❥ 1 garlic clove crushed ❥❥ 1 leek, washed dried and finely sliced ❥❥ 1 medium round turnip diced ❥❥ 1 TBS extra virgin coconut oil ❥❥ 85 g watercress rinsed ❥❥ 1 can coconut milk 270 ml (no additives) ❥❥ 1 1/2 cups vegetable stock ❥❥ Pinch Celtic sea Salt ❥❥ Freshly cracked black pepper
Method Melt coconut oil and sauté onion and garlic until transparent Add turnip, watercress, leek, coconut milk and stock Bring to boil, cover and simmer for 20 minutes Blend in a processor Season to taste and reheat if needed
Method In a heavy bottomed pan place olive oil and add the onion, garlic, carrots, rosemary, seasonings and sauté until cooked through Add mushrooms and cook for five minutes Now add stock, wheat free tamari, apple cider vinegar and tomato purée, Cook for 15-20 mins Serve in bowls
Method In a large heavy based pan heat onion cook until translucent Add garlic, turmeric, ginger and chicken and stir to brown chicken Add stock and simmer over low heat for 15 mins Add ACV, mustard, and tamari 5 mins before serving Remove from pan and place in blender and blend until smooth
Method Over a pan of boiling water place cauliflower florets in a steamer bowl and steam until soft Remove from heat and combine all ingredients in a food processor and pulse until completely mashed together but not runny Transfer to a bowl
veg gf wf Df sf
Yellow Squash serves 1
Ingredients ❥❥ 130 g (41/2 oz/1 cup) diced yellow ❥❥ 1 tsp lemon juice button (patty pan) squash ❥❥ liquid stevia, to taste ❥❥ 1 TBS organic butter if tolerated
Method Steam the squash until just tender. Transfer to a blender or food processor and add the butter, lemon juice and a pinch of sea salt. Blend until smooth, then add a drop or two of stevia, to taste Spoon the sauce into a serving bowl, or into a covered container if not using it straight away. It will keep in the fridge for 2 days
Method Heat half the olive oil in a small frying pan over medium–low heat and fry the onion and garlic until browned, about 4–5 minutes Heat the remaining olive oil in a large saucepan over medium heat and cook the peas for 5 minutes, stirring occasionally Stir in the onion mixture and reduce the heat to low, then cover and cook for 10 minutes. Mash gently with a fork Scatter, mint and yeast flakes over the top and serve
Method Boil broccoli in a pan of water until al dente then set aside In a heavy bottomed pan heat butter and sauté onion and garlic Place all ingredients into a blender and blend until smooth
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Smashed zucchini veg gf wf Df sf
with garlic and mint serves 4
Ingredients ❥❥ 4 large zucchini, cut into 3-inch ❥❥ 4 garlic cloves, crushed lengths ❥❥ 2 TBS mint roughly chopped ❥❥ 3 TBS extra-virgin olive oil ❥❥ Celtic Sea Salt and freshly ❥❥ 1 brown onion chopped ground pepper
Method Steam zucchini until soft, drain water and mash with a masher In a heavy bottomed pan sauté onions until translucent then add garlic and cook for a minute or two Add mashed zucchini and mint, and season to taste Cook for 5 minutes and spoon into bowls
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Savoury Smashed veg gf wf Df sf
Root Vegetables serves 4
If you are in need of a sweet fix then this smash is better than reaching for a sugar treat. Ingredients ❥❥ 1 medium sweet potato peeled and cut into chunks ❥❥ 1 small turnip peeled and cut into chunks ❥❥ 1 medium parsnip peeled and cut into chunks ❥❥ 1 large carrot peeled and cut into chunks ❥❥ 2 TBS olive oil or butter ❥❥ 2 garlic cloves sliced ❥❥ 1/3 cup coconut milk ❥❥ 2 TBS nutritional yeast flakes ❥❥ Pinch Celtic sea salt ❥❥ Freshly cracked black pepper
Method In a large pot place vegetables cover with water and bring them to the boil Boil until vegetables are soft In a small pot, place olive oil or butter and cook garlic add coconut milk and simmer for 5 minutes until milk starts to warm Drain vegetables and place in food processor add coconut milk mixture and nutritional yeast and pulse until smooth. Season
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Cultured veg gf wf Df sf
Vegetables Makes 3 jars
Ingredients ❥❥ 1 small cabbage shredded ❥❥ 1 medium carrot shredded (optional) ❥❥ 1 garlic clove minced ❥❥ 6 cups filtered water ❥❥ 1 TBS Celtic sea salt ❥❥ Pinch black pepper ❥❥ 1 TBS caraway seeds
Method Place cabbage carrot and garlic in jars and fill leaving one inch space at the top. Push the mix down to remove any pockets of air Place water in a jug and add sea salt, pepper and caraway seeds and stir to dissolve Pour the mixture into the jars leaving 3 cms at the top to allow room for expansion and with the back of a spoon pack the vegies down once more Seal the jars tightly and place in a dark area of the kitchen for about 3-5 days or until bubbles have started to form in the jar Once fermented store in fridge for up to 4 weeks Start with a small spoonful and include with meals once you have reached the Maintenance and Restoration phase 3 Remember to use a clean spoon each time you enter the jar to spoon out the veg
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desserts
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gf wf Df sf
vanilla ice cream serves 4-6
Ingredients ❥❥ 500 ml (17 fl oz/2 cups) ❥❥ 4 organic egg yolks homemade almond milk ❥❥ 400 ml (14 fl oz) tin coconut ❥❥ 80 g (23/4 oz/3/4 cup) almond cream pulp left over from making the ❥❥ 30 g (1 oz/1/2 cup) coconut flakes almond milk ❥❥ 12 drops liquid stevia ❥❥ 2 tsp powdered gelatine ❥❥ 2 tsp natural vanilla extract
Method Pour the almond milk into a small saucepan and sprinkle the gelatin over the surface. Leave for a few minutes while the gelatin softens Put the saucepan over low heat and stir the mixture until the milk has heated and the gelatin has dissolved Remove from the heat and place the saucepan in a sink of iced water so that the milk can cool to room temperature Put the egg yolks in a blender and process until pale, about 1 minute Add the coconut cream, almond pulp, coconut flakes, stevia, vanilla and a pinch of sea salt and process until well combined Add the gelatin milk and blend for a few more seconds Place in the fridge and leave to chill Pour the cold mixture into an ice-cream maker and churn following the manufacturer’s instructions If you don’t have an ice-cream maker, pour the mixture into an ice-cream container and place in the freezer After 11/2 hours, mix it up with a stick blender or fork, then return it to the freezer for an hour. Blend the mixture again to break up the ice crystals, as these make the ice cream more icy than creamy. Freeze until required The ice cream can be stored in the freezer for up to 2 weeks. It will be quite hard when it comes out of the freezer, so leave it at room temperature to soften for 15 minutes before serving. Serve the ice cream garnished with toasted coconut flakes, mint leaves and a cinnamon stick!
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veg gf wf Df sf
custard Makes 375 ml
(13 fl oz/11/2 cups)
Note for the chai version add 1/4 tsp cinnamon and 1/4 tsp nutmeg and 1/3 tsp cardamom Ingredients ❥❥ 185 ml (6 fl oz/3/4 cup) filtered water ❥❥ 3 tsp powdered gelatin ❥❥ 3 organic eggs ❥❥ 8 drops liquid stevia ❥❥ 125 g (41/2 oz) unsalted organic butter, softened ❥❥ 11/2 tsp natural vanilla extract
Method Pour the water into a small saucepan and sprinkle the gelatin on top. Leave to sit for about a minute, or until the gelatin softens Place the mixture over medium heat and stir constantly with a wooden spoon for 3 minutes Spoon the contents into a blender Add the eggs, stevia, butter and vanilla, then blend on low speed until the custard turns pale, about 2 minutes Spoon the custard into a covered container and chill in the fridge. Stir before using The custard will keep in the fridge for 3 days
Method Combine all the ingredients in a blender and blend for 30 seconds, until smooth and creamy Spoon the mousse into two glass jars or cups and chill slightly before serving
veg gf wf Df sf
tapioca pudding serves 4
Ingredients ❥❥ 1/4 cup quick-cooking tapioca ❥❥ 1/8 tsp cinnamon ❥❥ 1 tsp stevia powder or liquid ❥❥ 400 mls coconut milk no stevia additives ❥❥ 1 egg (lightly beaten) ❥❥ 1 cup almond milk ❥❥ 1/8 tsp nutmeg ❥❥ 1 tsp vanilla extract no alcohol
Method In a bowl whisk all ingredients together and then leave for 5 minutes to thicken Place mixture into a saucepan and bring to boil over medium heat, stirring for three mins or until tapioca granules are translucent and soft Remove from heat; add vanilla and coconut if desired. Note that the mixture will thicken as it cools Heal Your Gut 116 Baked blueberry veg gf wf Df
custard ramekins serves 6
Ingredients ❥❥ 400mls coconut milk ❥❥ 4 egg yolks ❥❥ 1 tsp vanilla extract no alcohol ❥❥ 1/3 cup blueberries
Method Pre-heat the oven to 140°C Warm coconut milk in a pan over a medium heat Whisk egg yolks to ribbon stage then slowly add them to the coconut milk Add vanilla extract and stevia stir Divide blueberries between ramekin dishes and pour egg mixture in Place ramekins in a dish and fill with enough boiling water to submerge the bottom halves of the ramekins Bake in the oven for 30-35 minutes, or until the custards wobble when shaken gently Let cool then place in refrigerator until ready to serve
Method Place all ingredients in a high speed food processor and blend until smooth Transfer into six individual ice cream molds or ramekins Place in the freezer for 2 hours, until they have set Remove from the molds before serving by running a warm knife along the outside edge of the molds
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kefir yoghurt serves 2
Boost your inner ecosystem with beneficial bacteria to keep your
immune system strong with this delicious yoghurt. You will need a sterilised glass bowl or large jarl, blender, strainer, cheesecloth, elastic band, wooden spoon. (Avoid using metal and store in glass jar).
Ingredients ❥❥ 2 probiotic capsules or 1 TBS powder (dairy free) ❥❥ 3 young coconuts (room temperature)
Method Open coconuts and strain water into glass jar and set aside Scrape out coconut flesh trying not to get any husk and place in a blender Add coconut water and blend until creamy it should be the consistency of yoghurt Pour mixture into a glass bowl and add probiotic capsule or powder Cover bowl with cheesecloth and elastic band and place in cool dry dark place for 24-48 hours until ready, it should taste fairly sharp without a hint of sweetness. Add stevia to taste or serve with fresh berries
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Disclaimer This book is designed to provide the reader with information as a general guide to healing the gut. It is sold under the understanding that the publisher and author are not engaged in rendering professional medical services. The protocol in this book has been adopted and implemented during my own healing. If you have concerns about your health and medical expert assistance is required, it is advisable that you contact your medical practitioner or health care provider. The author and publisher are not liable or responsible to any person or entity with respect to loss or damage caused directly or indirectly by the information contained in this book. Cover and inside sleeve photography by Sebastian Thaw. Many thanks to my wonderful researcher Jessica Lowe.
