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prebiotic-foods

Prebiotics and Prebiotic Foods

/ Recipes, Healthy Living, Immune Health, Inflammation, Stress / By /

Prebiotic Foods

Prebiotic foods feed the good “bugs” in your digestive tract to help balance immunity, metabolism, and mood, heal leaky gut and maximize digestion.  One type of prebiotic is from resistant starch.  Dr. Christian’s article provides more information and tips about resistant starch.  Watch for and report any gas or bloating when eating these foods.  

  • Green bananas – add to smoothies; refrigerate to keep them green longer. 
  • Green plantains  
    • Peel, slice and dehydrate with coconut oil and salt.
    • Peel, slice and sauté in coconut oil
    • Plantain pancakes – see recipe below   
  • Lentils & beans – see recipes  
    • Soak and rinse, before cooking for easier digestion.   
  • Onions – eat undercooked, a little crunchy.  
  • Leeks – use the same as you would onions, also great in soup.  
    • Steam whole and dress with olive oil and lemon juice.   
  • Garlic – use with everything!  
    • Add to roasted and sautéed vegetables.  
    • Roast whole cloves.  
  • Dandelion  
    • Greens – available mostly in the spring time. 
      • Add to salads with other greens.  
      • See Green Soup or Sauté recipe.  
    • Roasted Dandelion tea, Traditional Medicinals, bagged tea bags ; available in most natural grocery stores.  
    • Dandy tea blend with dandelion, chicory and inulin. Has a coffee-flavor, great as substitute. https://dandyblend.com/ Try it with coconut milk and a pinch of cinnamon and/or cardamom. 
    • Teeccino , also from dandelion, you can brew like coffee or tea; available in most natural grocery stores and Thrive Market.  
  • Chicory  – Rasa “Coffee” is a blend of chicory, adaptogenic herbs and mushrooms, brewed in a coffee maker or French Press, available in original and cacao flavor, for purchase at Be Balanced Healing or online at https://wearerasa.com/.  This is Jen’s favorite!    
  • Jicama – this a large root bulb covered in a thick brown skin; use a knife to cut away the skin. Inside is a white, starchy, crisp vegetable best eaten raw.  
    • Slice until small sticks to add to salads or slice into larger “chip” size and dip in guacamole or almond butter for a snack. 
    • A great topping for chili.  
    • Snack on with carrot sticks.  
    • Cover with water and store in the fridge to keep from turning brown.  
  • Radishes – slice and eat raw over salads or as snacks.  
    • Dice and use as a soup garnish.  
    • Roast at 400 degrees with coconut oil, either whole or cut in half  
  • Tomatoes – add canned to soups; eat fresh as snacks and with salads. 
    • Look for heirloom tomatoes when in season, they’re uniquely colored and misshapen but the most delicious. Eat raw with a little salt and olive oil.   
  • Oat bran – see oatbran hot cereal recipe  
  • Asparagus  
    • Blanch – boil for 2-3 minutes until they turn bright green, then remove from water and cool down in the fridge or freezer for a few minutes, this creates a tender, yet crisp veggie.  
    • Sauté in olive or coconut oil with other vegetables.  
    • Grill – coat with a little olive oil, salt and pepper and grill for 5-8 minutes.   
  • Pears – eat raw.   
  • Jerusalem artichokes/ Sunchokes – different from green artichokes, these look like little potatoes with a thin brown skin that can be peeled or just scrubbed.  
    • Eat raw – slice thinly with skin still on and dress with olive oil and salt.  
    • Eat cooked – steam, whole or sliced, and dress with ghee and/or lemon; or cut into chunks or slices and sauté in olive oil with garlic.  
  • Potatoes – cooked and cooled for 24 hours such as potato salad or eat cold. See recipe.  
  • Root veggies  – parsnips, sweet potatoes, turnips 
    • roast in oven with garlic  
  • Tigernuts and Tigernut flour –not actually a nut but a small root vegetable that is high in resistant starch. They are very hard so you’ll have to run them through the food processor before eating. Order tigernuts or the flour online from Amazon or Thrive Market.   
    • see recipe below for granola and cookie ball recipes.  
    • recipe for Pumpkin Spice Cookies using tigernuts  
  • Stewed apples – boiling apples creates pectin from the skins.  Pectin feeds the good microbiome bugs and heals leaky gut.  
    • see recipe below – eat a spoonful daily  
  • Turmeric – a polyphenol that also supports the good bugs.   
    • Add to scrambled eggs, sautéed vegetables, and to the water while cooking rice or quinoa. Make curries.  
    • See tea recipes.   
  • Cocoa or cacao – another polyphenol that supports the good bugs.  
    • Add cacao nibs to trail mix with nuts and unsweetened dried coconut flakes.  (Nativas is the recommended brand.)  
    • Add cacao powder or nibs to smoothies.  
    • Use unsweetened cocoa powder in baking – see Brownie Recipe.  
    • *Does contain caffeine so use sparingly if you’re sensitive.  

Prebiotics as Supplements

Prebiotics are also created as supplements.  These special fibers are either included in probiotic supplements or packaged and sold separately.  They include the following:

      • Inulin
      • Glucomannan
      • Citrus pectin
      • FOS (Fructo-oligosaccharides)
      • XOS (xylo-oligosaccharides)
      • GOS (galacto-oligosaccharides)
      • Partially hydrolyzed guar gum

Main Dishes and Sides with Prebiotic Foods as Ingredients

Green Soup or Sauté

  • (this recipe balances cholesterol, heals the gut and lowers inflammation)
  • From Suzanne Barker, Generationalhealthbuilders.com 
  • Ingredients:
    • Kale, 1 bunch  
    • Chard, 1 bunch  
    • 4 Green onions 
    • Golden Beets and the greens, 1 bunch  
    • Mushrooms, 6-8 bell, crimini or shitake  
    • Collard greens, 1 bunch  
    • Cilantro, 1 bunch  
    • Dandelion greens, 1 bunch  
    • 1 Poblano/Jalapeño(optional) 
    • Celery or Leek, 6 celery ribs or entire leak bunch  
    • Garlic, 6-8 cloves  
    • Salt and pepper, to taste  
    • Crushed red pepper (optional) , ½ tsp  
    • 1 lb grass fed beef, organic ground turkey thigh or chicken breast (optional), pre-cooked  
  • How to prepare: 
    • Chop all ingredients.  
    • Add to large stock pot with olive or coconut oil ; sauté until soft.  
    • Add organic bone broth and/or organic chicken stock.  
    • Add 1 lb cooked grass fed beef/turkey/chicken(optional). 
    • Simmer until all flavors are blended; about 30-45 minutes.  
  • Alternative: 
    • Chop all ingredients above and sauté in coconut or avocado oil. 
    • Add cooked beef/chicken/turkey or use as a side dish. 
  • For healing benefits, eat at least ½ cup 5-6x per week  

 Zuvii Flour Pancakes

  • Modified from: https://zuvii.com/recipes/perfectly-paleo-pancakes/ 
  • Makes 4 servings
  • Ingredients:
    • 1/2 C banana flour (Zuvii Banana Flour) 
    • 3 eggs 
    • 1 1/2 tsp baking powder 
    • 1 TB vanilla 
    • 1 TB coconut palm sugar or honey 
    • pinch salt 
    • 1/2 cup almond milk or another non-dairy milk 
    • 1/2 TB apple cider vinegar 
    • 1/2 tsp cinnamon 
    • Optional: Enjoy Life Chocolate Chips 
    • Optional: Collagen powder or another protein powder 
  • How to prepare: 
    • Place all ingredients in a hi-speed blender. Blend until smooth. Let batter settle for a couple of minutes.   
    • Pour batter onto a medium-hot skillet and fry in a bit of melted butter or coconut oil until golden brown and fluffy.  
    • Flip and cook the second side until golden brown, about 40-60 seconds. Serve with your favorite toppings and enjoy! 

 Zuvii Gluten-Free No-Bake Banana Flour Brownie Bites

  • Modified from Zuvii.com 
  • Ingredients:
    • ¼ C Enjoy Life dark chocolate chips 
    • ½ C Zuvii green banana flour 
    • 2 scoops collagen protein 
    • ½ C chopped pecans, optional 
    • ¼ C unsweetened cocoa 
    • 2 TB pure maple syrup 
    • 3 TB non-dairy milk 
    • 1 tsp pure vanilla extract 
    • ¼ tsp salt 
  • How to prepare:
    • Melt chocolate chips on the stove or in a small microwave-safe bowl and set aside.   
    • Combine banana flour, chopped pecans, cocoa, maple syrup, non-dairy milk, vanilla extract, and salt in food processor and process for 1 minute.  
    • Add melted chocolate to mixture, and process until mixture if very fine and crumbly.  
    • Using a tablespoon, form dough into balls and store in fridge or freezer. 

Stewed Apples 

  • Ingredients:
    • 3-4 apples with skin  
    • 1-2 tsp cinnamon  
  • How to prepare:
    • Cut apples into chunks 
    • Add to pot with water and cinnamon 
    • Bring to boil for 5 minutes , until skins turn shiny 
    • Drain water out 
    • Eat a spoonful daily  

Plantain Pancakes 

  • (from The Paleo Mom) 
  • Ingredients:
    • 2 large green plantains (about 2 cups pureed) 
    • 4 eggs 
    • 2 tsp vanilla 
    • 3 TBSP coconut oil 
    • 1/8 tsp salt 
    • ½ tsp baking soda 
    • Extra coconut oil for frying 
  • How to prepare:
    • Peel plantains (I find it easier to quarter them before I peel them) and place pieces in your blender (preferred) or food processor (ok) with the eggs.  Blend to form a smooth batter (if your blender has a smoothie function, that works well for here). 
    • Add the rest of the ingredients to the blender or food processor and process on high for an additional minute (or 2-3 minutes with a food processor to get a really good smooth batter) 
    • Heat 1 TBSP of coconut oil in a frying pan or on a griddle over medium-high heat.  Pour batter into the frying pan until your pancake is the desired size. 
    • Let cook 4-5 minutes on the first side, until the top looks fairly dry with little bubbles in it (just like regular pancakes!) 
    • Flip!  And cook on the second side for 1 1/2 -2 minutes 
    • Repeat with remaining batter, adding a little more coconut oil to your pan as needed. 

 Oat Bran Hot Cereal 

  • (from Replenish Nutrition PDX)   
  • Ingredients:
    • 2/3 cup gluten-free oat bran (Bob’s Red Mill brand)  
    • 1 cup full-fat coconut milk (Native Forest, Arroy-D or Natural Value brands)  
    • 1 cup filtered water  
    • 1 tablespoon grass-fed ghee or coconut oil  
    • 1 tablespoon collagen, optional but adds protein  
    • 2 teaspoons freshly ground flax  
    • 1/2 teaspoon cinnamon  
    • pinch of sea salt  
    • Optional toppings: fresh berries or choice, pecans, walnuts, chia seeds, ground flax seeds, pumpkin seeds, flax oil, cacao nibs, or shredded coconut  
  • How to prepare:
    • Heat oat bran, coconut milk, water and salt on the stove top and cook over medium heat for 2-3 minutes.  
    • Let stand for 2 minutes and then stir in the ghee, collagen, flax and cinnamon.  
    • Add stevia to taste.  
    • Top with fresh fruit or nuts of choice (Serves 1 large portion or 2 small portions).  
  • *When buying oat bran, be sure to get certified gluten-free oat bran. Although oats are inherently gluten-free, they often get cross contaminated in the field or processing plant. Be on the safe side and get gluten-free oat bran from Bob’s Red Mill or a similar brand.  

 TigerNut Granola 

  •  (from Replenish Nutrition PDX)   
  • Ingredients:
    • 1 cup whole tiger nuts (soaked 12-48 hours and drained)  
    • 1 cup of your favorite nuts or seeds (sub unsweetened banana chips to make AIP/nut-free)  
    • 1/2 cup unsweetened shredded coconut  
    • 1/2 cup unsweetened coconut flakes (or more nuts/seeds)  
    • 1 tsp cinnamon  
    • 1/4 tsp ground ginger (optional)  
    • 1/2 tsp sea salt  
    • 1/4 cup coconut oil, melted  
    • 2 Tbsp honey, maple syrup or coconut sugar  
    • 2 Tbsp pureed pumpkin or applesauce (or use more honey/maple syrup)  
    • 6-10 drops liquid stevia (omit for strict AIP)  
    • 1 tsp vanilla extract (alcohol-free or omit for strict AIP)  
  • How to prepare:
    • Preheat oven to 300°F and line a large baking sheet with parchment paper.  
    • Once soaked, drain the tigernuts and place them in a food processor. Give it a whirl until they are broken up into very small pieces (this might take a few minutes, keep whirling).  
    • Add the 1 cup of nuts/seeds (or substituted banana chips) to the food processor and pulse until the nuts are also in small pieces. Add the shredded coconut, coconut flakes, cinnamon, ginger, and salt to the food processor and pulse a few more times to combine. Pour the mixture into a large bowl.  
    • In a separate bowl, mix the melted coconut oil, vanilla, pumpkin puree or applesauce and sweetener until well combined. Stir the coconut oil mixture into the tigernut mixture and incorporate wet and dry ingredients well.  
    • Scoop the tigernut granola mixture onto the lined baking sheet, spread it evenly on your tray. Bake for 30 – 40 minutes, until just beginning to brown around the edges.  
    • Remove the baking sheet from the oven and allow the granola to cool completely. Depending on what combination of banana chips, nuts and seeds you use and how long you whirl it in the food processer, you might need to break your granola into smaller chunks. Store it in a glass container or jar in the fridge or pantry. 

 Hard-Boiled Eggs with Tomato, Radish, and Asparagus 

  • (from The Microbiome Diet) 
  • Ingredients:
    • 2 eggs 
    • 4 asparagus, stem end removed 
    • 3 tomato slices 
    • 3 radishes, sliced in half 
  • How to prepare:
    • Place eggs in a heavy-bottomed saucepan and cover them with cold water.  Cover the tops of the eggs with at least 1 inch of water.  Bring the water to a full boil, uncovered.  When there are very big bubbles, remove the pot from the heat and cover it.  Let the pot stand untouched for 15 minutes.  Remove the boiled eggs from the water, and transfer them to a bowl of cold water for 10 minutes to stop the cooking process.  Peel the egg and slice into quarters. 
    • Place water in a saucepan fitted with a steamer strainer.  Fill with water to the bottom of the strainer.  Heat to boiling, and turn down the heat to simmer.  Place the asparagus in the steamer pan set.  Steam for 5-10 minutes, depending on the thickness of the asparagus, or until asparagus is tender. 
    • Assemble the eggs with the asparagus, tomato slices, and radishes on a plate, and serve. 

Scrambled Eggs with Leeks, Onions, and Tarragon 

  • (from The Microbiome Diet) 
  • Ingredients:
    • 2 eggs 
    • 1 TBSP cold water 
    • 1 tsp fresh, chopped tarragon, divided 
    • 1 TBSP unsalted clarified butter or 1 TBSP olive oil plus 
    • 1 TBSP chopped leeks 
    • 2 TBSP chopped onion 
    • 1 tsp clarified butter 
    • Salt and pepper to taste 
  • How to prepare:
    • Break the eggs into a small bowl.  Add the cold water, and whisk vigorously.  Add ½ teaspoon tarragon. 
    • Heat the tablespoon of unsalted clarified butter, and then sauté the leeks in it on medium-low heat for 2 minutes.  Add the onion, and cook for 5 minutes until soft and golden. 
    • Add the teaspoon of clarified butter, and place on medium heat until the butter bubbles.  Pour the eggs into the middle of the pan.  Stir slowly with a silicone spatula.  As soon as curds (big soft lumps) begin to form, lower the heat to low, and fold the curds over on themselves.  As soon as the egg is no longer liquid, transfer the scramble onto the serving plate.  Salt and pepper to taste. 

 Lentil Quinoa Loaf 

  • (from joyoushealth.com) 
  • Ingredients:
    • ¾ cup dry lentils 
    • ½ cup dry quinoa 
    • 1 small onion, chopped 
    • 1 cup cremini mushrooms, sliced 
    • ½ red pepper, finely chopped 
    • 2 TBSP coconut oil 
    • ½ cup pecans or almonds, roughly chopped 
    • 2 eggs, slightly beaten (vegan option: 2 TBSP plain chia, soaked for a couple minutes with 2 TBSP of water) 
    • ¾ cup rolled oats 
    • ¾ cup sundried tomatoes 
    • 1 cup fresh parsley or cilantro 
    • 1 TBSP curry powder 
  • How to prepare:
    • Preheat oven to 350.  In a medium pot, bring lentils and 2.5 cups of water to a boil, reduce heat and simmer until tender, about 25 minutes or less.  In a separate pot, bring quinoa and 1 cup of water to a boil, reduce heat and simmer for about 12-15 minutes until fully cooked. 
    • Sauté onion, mushrooms, and red peppers in about 2 TBSP coconut oil for about 5 minutes, until tender.  In a large bowl, combine the cooked lentils and quinoa, add all the remaining ingredients including the cooked vegetables, eggs, oats, tomatoes, fresh herbs and curry powder, combine fully.  Transfer to a loaf pan, press down until even and cook for 30-45 minutes or until golden brown. 
    • Serve on a bed of beautiful greens with a dollop of fresh salsa on top.  Enjoy! 

Lentil and Chicken Stew  

  • (adapted from The Blood Sugar Solution)  
  • Ingredients:
    • 2 TBSP sesame oil  
    • 1 small onion, diced 
    • 2 stalks celery, diced  
    • 2 small carrots, diced  
    • 2 garlic cloves, minced  
    • 1 TBSP tomato paste  
    • 1 lb. organic chicken thighs 
    • 1 TBSP sesame seeds 
    • 1 TBSP thyme 
    • 1 TBSP oregano  
    • ¼ cup cooking wine (red or white) – optional  
    • 1 cup French lentils (or wild rice)  
    • 5 cups stock or water  
    • 2 TBSP extra virgin olive oil  
    • 1 tsp sea salt  
  • How to prepare:
    • In a large pot, heat the sesame oil on medium heat and then sauté the onions, celery and carrots until soft.   
    • Add the garlic and tomato paste and continue to sauté for a few minutes.  
    • Add the chicken, sesame seeds, thyme, oregano, and salt, and sauté a few minutes until the vegetables begin to stick to the pan.   
    • Deglaze the pan with the wine, by splashing the wine on the bits that have stuck to the pan during sautéing, and then scrape the pan to release the bits and flavor.  
    • Add the lentils and water or stock.  
    • Bring to a boil, then reduce heat to medium-low, cover and simmer for 45 minutes, until the chicken is cooked through and the lentils are soft.   
    • Serve with the olive oil drizzled on top.   

Mediterranean Lentils  

  • Makes 4-6 servings  
  • Ingredients:
    • 1 cup of French lentils, rinsed well   
    • 1 small yellow onion, diced  
    • 2 celery stocks, diced 
    • 2 carrots, diced 
    • 4 garlic cloves, minced 
    • ½ tsp dried basil 
    • ½ tsp dried oregano  
    • 1 TBSP coconut oil  
    • 4 cups of water or veggie stock  
    • 2 cups of spinach leaves or chopped kale  
  • How to prepare:
    • In a pot sauté garlic, onions, celery and carrots in coconut oil  
    • Add oregano and basil  
    • Cook until veggies are soft 
    • Add lentils and 4 cups of water or stock  
    • Bring to boil 
    • Reduce and simmer covered until lentils are cooked and water/ stock is absorbed 
    • When finished add spinach or chopped kale and cook just until greens are wilted 
    • Serve over quinoa or brown rice with avocado slices and/ or drizzle of flax or olive oil  

Jen’s Curried Lentils  

  • Makes 4-6 servings  
  • Great for breakfast  
  • Ingredients:
    • 1 cup of French lentils, soaked for 4-6 hours with 1 tsp apple cider vinegar, then rinsed well   
    • 1 small yellow onion, diced  
    • 2 celery stocks, diced 
    • 2 carrots, diced 
    • 1 inch piece of fresh ginger, minced 
    • 4 garlic cloves, minced 
    • 1 TBSP coconut oil  
    • 1-2 tsp cumin  
    • 1-2 tsp turmeric 
    • 1-2 tsp curry powder 
    • Pinch of cayenne (optional)  
    • 4 cups of water or stock (you can buy chicken/ veggie stock in the same aisle as broth, but the stock does not contain the high amounts of sodium) 
    • 2 cups of spinach leaves or chopped kale  
  • How to prepare:
    • In a pot sauté minced fresh ginger, garlic, onions, celery and carrots in coconut oil  
    • Add cumin, turmeric, curry powder, and cayenne 
    • Cook until veggies are soft 
    • Add lentils and 4 cups of water or chicken stock  
    • Bring to boil 
    • Reduce and simmer covered until lentils are cooked and water/ stock is absorbed 
    • When finished add spinach or chopped kale and cook just until greens are wilted 

 Asparagus Salad with Lemon Vinaigrette 

  • (from The Microbiome Diet) 
  • Ingredients for the salad: 
    • ½ lb asparagus, stems trimmed 
    • ½ cup water 
    • 2 TBSP olive oil 
    • ¼ tsp salt 
    • 1 large Jerusalem artichoke OR ¼ jicama, peeled and cut into 1/8-inch slices 
    • ½ ripe avocado, cut into ¼-inch slices 
    • 2 oz snow peas, diagonally cut into ½-inch pieces 
    • ¼ lb mixed greens 
    • 2 tsp snipped fresh tarragon 
  • Lemon Vinaigrette: 
    • 2 TBSP fresh lemon juice 
    • 1 tsp finely grated lemon zest 
    • ¼ tsp salt 
    • ½ tsp Dijon mustard 
    • 3 TBSP olive oil 
    • Kosher salt and pepper to taste 
  • How to prepare:
    • Place the asparagus in a large sauté pan, add the water, drizzle with oil, and season with salt.  Simmer over medium heat.  Reduce the heat to low, cover the pan with a lid, and simmer until the asparagus is just knife-tender, about 5-6 minutes.  Remove the asparagus, and set aside until cool enough to handle. 
    • For the vinaigrette, combine the lemon juice and zest in a small, nonreactive bowl (glass, stainless steel, or plastic).  Season with salt.  Add Dijon mustard and whisk.  Slowly add the olive oil.  Taste and season with additional salt and pepper or lemon juice as needed. 
    • Cut the cooled asparagus into 1-inch pieces and place in a large bowl.  Add Jerusalem artichoke, avocado, and snow peas; toss gently with the vinaigrette.  Place the vegetables on the mixed greens, sprinkle with the snipped tarragon, and serve. 

Chicken Salad with Fennel, Tomato, Olives, Jicama, and Greens 

  • (from The Microbiome Diet) 
  • Ingredients:
    • 1 heaping cup mixed greens 
    • 2 radishes, in ¼-inch slices 
    • 4- ¼-inch slices fennel 
    • 2 TBSP lemon vinaigrette (recipe above) 
    • 1 cooked chicken breast or meat from 1 leg, sliced 
    • 6 cherry tomatoes, halved 
    • 6 olives 
    • 1- ¼-inch slice jicama, diced 
    • ¼ avocado, sliced (optional) 
    • 1 TBSP walnuts or almonds (optional) 
  • How to prepare:
    • Mix the greens, radishes, and fennel with 1 tablespoon of the vinaigrette. 
    • Place the mixture on a dinner plate, and top with the chicken and remaining ingredients. 
    • Drizzle with remaining vinaigrette and serve. 

Prebiotic Superfood Green Salad with Lemon Vinaigrette 

  • (from The Microbiome Diet) 
  • Ingredients:
    • 2 cups mixed-lettuce greens 
    • ¼ fennel bulb, sliced into ¼-inch slices 
    • 1 small tomato, cut into 1/4 –inch slices 
    • 1 small Jerusalem artichoke, scrubbed, with hard ends removed, cut into ¼-inch slices 
    • 3 radishes, washed, with ends removed, cut into ¼-inch slices 
    • Lemon vinaigrette (recipe above) 
  • How to prepare:
    • Combine greens, fennel, tomato, Jerusalem artichoke, and radishes, and toss with lemon vinaigrette.  Serve. 

Potato-Kale Salad 

  • (from Kathy Westover at ToYour Health!)   
  • Makes 8 servings  
  • Ingredients:
    • 1.25 lbs of tiny red, golden, and purple new potatoes, halved   
    • 1 medium-sized sweet potato, cubed (optional)  
    • 6 cups fresh kale 
    • 1/2 cup finely chopped onion  
    • 1/2 cup fresh parsley, chopped 
    • 1/4 apple cider vinegar 
    • 1/4 cup full fat, organic sour cream 
    • 2 TBSP olive oil mayonnaise 
    • 2 TBSP stone ground mustard 
    • 1/2 tsp celery seeds 
    • 1/4 tsp celery salt 
    • 1 or 2 hard-cooked eggs, chopped  
    • 1/2 tsp black pepper    
  • How to prepare:
    • Boil potatoes in 5 inches of water until fork-tender, about 12 minutes…don’t over boil. 
    • Cut the spines from the kale and chop into bite-sized pieces. 
    • Add kale to potatoes once they are done cooking and stir the kale in the water for 30 to 60 seconds. Drain and then cook the potatoes and kale over medium heat for 3 or 4 minutes…just enough to evaporate excess moisture. Remove from heat and cool completely.  
    • In a large bowl whisk together onion, parsley, vinegar, sour cream, mayo, mustard, pepper, celery seeds, and celery salt. Fold chopped egg into sour cream mixture. Fold in potato-kale mixture.  
    • Chill for 12 hours before serving.   

Easy Sautéed Greens 

  • (adapted from The Microbiome Diet) 
  • Ingredients:
    • ½ bunch of escarole, spinach, broccoli rabe, kale, or chard 
    • 1 TBSP olive oil 
    • ½ tsp minced garlic 
    • Salt and pepper to taste 
  • How to prepare:
    • Wash the greens, and leave them wet. 
    • In a sauté pan, warm olive oil over low heat. 
    • Add the greens and garlic; cook over low heat until the greens wilt or until the broccoli rabe florets are tender when pierced with a fork, about 12 minutes. 
    • Add salt and pepper to taste. 

Roasted Asparagus with Lemon 

  • (from The Microbiome Diet) 
  • Ingredients:
    • 24 large asparagus spears (about 2 lbs), with the hard round ends cut off 
    • 3 TBSP olive oil 
    • 2 TBSP freshly squeezed lemon juice 
    • Lemon slices 
    • Kosher salt to taste 
  • How to prepare:
    • Preheat oven to 400 degrees.  Oil a 13 x 18-inch sheet pan 
    • Place asparagus on an oiled sheet pan, and brush with oil.  Sprinkle with salt 
    • Roast for 10 minutes, or until tender when pierced with a fork 
    • Sprinkle with lemon juice, and garnish with lemon slices.  Serve either hot or cold 

Chicken Soup with Kale and Jerusalem Artichokes 

  • (adapted from The Microbiome Diet) 
  • Ingredients:
    • Juice from ½ lemon, approximately 1 tsp 
    • 1 cup cold water 
    • 3 medium Jerusalem artichokes 
    • 1 TBSP olive oil 
    • 1 tsp chopped garlic 
    • 1 lb fresh kale, ribs removed, washed, still wet 
    • 4 cups bone broth  
    • 1 cup chicken pieces (optional) 
    • Salt and pepper to taste 
  • How to prepare:
    • Add lemon juice to the cold water in a medium bowl.  Scrub Jerusalem artichokes, and cut into ¼-inch slices.  Let them soak in the lemon water and set aside. 
    • Warm olive oil in a sauté pan over very low heat and add the garlic.  Don’t let the garlic brown—just leave it in the oil for about 2 minutes.  Then add the wet kale and simmer gently, until tender, about 8 minutes. 
    • Place the bone broth in a saucepan.  Drain the Jerusalem artichokes, and add them to the broth.  Simmer for 10 minutes until tender.  Add the kale mixture.  Add chicken, if desired.  Cook for 10 minutes or until the vegetables are tender.  Salt and pepper to taste. 

Beverages and Desserts 

Turmeric Tea I  

  • (from Nurturing Remedies.com)  
  • Ingredients:
    • 1 cup almond, flax, hemp, rice or coconut milk 
    • 1/2 teaspoon turmeric powder  
    • 1 tsp chopped ginger root 
    • Dash of cayenne pepper (optional) 
    • Dash of black pepper  
    • 1/2 teaspoon honey (optional)  
    • 1 tsp coconut oil or butter or ghee  
    • Optional additions: cinnamon, cardamom, nutmeg,  
  • How to prepare:
    • Warm the milk  
    • In your favorite mug, combine the ingredients. 
    • Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth. 
    • Add the rest of the milk and mix well.  
    • Strain ginger pieces. 
    • The fat in the coconut oil/ butter or ghee and the black pepper helps the turmeric absorb.  

 Turmeric Tea II 

  • (From thedoctor.com)  
  • Yield: 1 cup
  • Ingredients:
    • 1 bag roasted dandelion root tea (Traditional Medicinals brand is recommended)  
    • 1/2 tsp ground turmeric
    • 1/4 tsp minced ginger
    • Pinch of freshly ground black pepper
    • Unsweetened almond milk or coconut milk to taste
    • Raw honey, to taste  
  • How to prepare:
    • Brew a large cup of roasted dandelion root tea. 
    • Stir in turmeric, ginger, and black pepper, and let steep 8 to 10 minutes. 
    • Lighten with some almond milk, and stir in honey, if desired. 

 Gazpacho Smoothie 

  • (from The Microbiome Diet) 
  • Ingredients:
    • ½ cup chopped tomato 
    • ½ cup chopped cucumber 
    • 2 heaping TBSP chopped green pepper 
    • 1 tsp fresh lemon juice 
    • ½ cup water 
    • 2 TBSP pea protein powder 
    • ¼ cup avocado 
    • ½ tsp ground cumin 
    • 1 TBSP vinegar 
    • 1 tsp olive oil 
    • 1 tsp flaxseed oil 
    • ¼ tsp minced garlic 
    • 1 tsp salt 
    • ½ tsp jalapeno pepper, finely chopped, or ½ tsp hot sauce 
    • 3 ice cubes 
  • How to prepare:
    • Place all ingredients in a blender, and process until smooth 

Double Chocolate Paleo Brownies  

  • (from AmbitiousKitchen.com)  
  • Ingredients:
    • 4 medium ripe bananas 
    • 2 large eggs 
    • 1 tsp vanilla extract 
    • 3/4 cup almond flour 
    • 1/3 cup packed coconut flour 
    • 1/3 cup high-quality cocoa powder* 
    • 1/2 tsp baking soda 
    • 1/2 tsp baking powder 
    • 1/4 tsp salt 
    • 3 oz dark chocolate bar (at least 80% cacao), coarsely chopped (or substitute 1/2 cup of dark chocolate chips. Enjoy Life brand is recommended.) 
    • Sea salt (optional)  
  • How to prepare:
    • Preheat oven to 350 degrees F. Grease an 8×8 inch baking pan with coconut oil or butter. 
    • Add bananas, eggs and vanilla to a blender (or food processor) and blend until smooth. 
    • In a large bowl, whisk together almond flour, coconut flour, cocoa powder, baking soda, baking powder and salt.  
    • Gently fold in wet mixture and stir until well combined.  
    • Stir in chocolate chunks, reserving a few tablespoons.  
    • Spread batter evenly into prepared pan and sprinkle remaining chocolate chunks on top.  
    • Option to also sprinkle the top with sea salt.  
    • Bake for 18-23 minutes or until toothpick comes out clean.  
    • Once done baking, transfer pan to a wire rack to cool for 20 minutes before cutting into 12 bars. 
  • *Recommendations: Trader Joe’s Cocoa powder, Ghriradelli’s Unsweetened Cocoa powder or Dagoba’s organic cacao powder. 

Resistant Starch Cookie Dough Bites 

  • (From Mommypotamus.com)  
  • Ingredients:
    • ½ cup tigernut flour  
    • 1 cup cashew butter 
    • 1 TBSP maple syrup  
    • ⅛ tsp sea salt  
    • 1 tsp vanilla extract  
    • ¼ cup chocolate chips (Or use cacao nibs for gut healing polyphenols) 
    • 1-2 TBSP melted ghee or coconut oil  
  • How to prepare:
    • Place tigernut flour, cashew/almond butter, maple syrup, vanilla and salt in a food processor and blend well. If your cashew butter is on the dry side, add one tablespoon of melted ghee or coconut oil (or a little more if needed). You want it to be pretty soft/oily so that the dough doesn’t dry out in the fridge. 
    • Remove dough from the food processor and place in a bowl.
    • Stir in the chocolate chips, then roll the dough into twelve balls and place in the fridge or freezer to enjoy as desired. 

Edible Cookie Dough 

  • Ingredients:
    • 2 tbsp coconut oil 
    • 1 tbsp almond butter 
    • 1/4 cup tigernut flour (add more if consistency is watery)  
    • 1 tsp honey (can add more) 
    • Cacao nibs (as desired) 
    • Seeds (as desired) 
  • How to prepare:
    • Combine together in a bowl and form into 1” balls.   
    • Store in the fridge.   

 Please visit our other Be Balanced Bites Recipes

 

Disclaimer: Nutrition therapy is not intended as a diagnosis, treatment, prescription, or cure for any disease, or as a substitute for medical care. Jen Marshall and Stacy St Germain are not licensed medical providers. Nutrition plans are not intended as a substitution for traditional medical care, nor should be interpreted as medical advice, but instead is an adjunctive and supportive therapy.