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Gut Friendly Cauliflower Fried Rice

Who doesn't love a good fried rice? In this variation we've not only cleaned out the bad but the added good gives key nutrition and balance that our bodies don't often receive. All while keeping the flavors our taste buds have grown to love.

It's a gluten free meal that aids stomach issues associated with Crohn's, IBS and Celiac's Disease. You'll be fighting inflammation, promoting digestion and pleasing your craving. This has been one of my staple meals during the process of healing. 

With this, as well as every recipe and change, stick to organic, fresh, whole food ingredients. Unless otherwise noted, all of my recipe ingredients are at least organic. We're holding our standards to a higher quality, with ingredients tailored around what matters most, our health. 

Ingredients:

2 cups Cauliflower, chopped down to rice size

2 tsp Ghee

2 cloves Garlic, minced

1 small Onion, diced

1 Tsp Ginger, minced

10-12 raw Cashews

½ Green beans, snapped raw

½ cup Cabbage

½ cup Broccoli Florets, small

½ cup Bean Sprouts

½ cup Pineapple

1 Egg White

¼ cup Coconut Aminos

½ Lime, juiced

¼ cup Scallions, chopped

⅓ Avocado (Optional. but recommended for nutrition)

 

Instructions:

Heat ghee on medium in a large pan (careful to avoid smoking ghee, if it smokes simply remove it for 30 seconds and place back on burner)

Add garlic, onion, ginger and saute for 1 minute

Add cashews, green beans, cabbage, broccoli, bean sprouts and pineapple

Continuously mixing as you fry

Push ingredients to outer edges of pan

Add egg white to cook on it’s own as the ingredients continue to cook on edge of pan

Push cooked egg white to side with other ingredients

Add cauliflower and mix all ingredients together

Add coconut amino's, lime juice and continue to mix together for 3-5 minutes

Bowl and top with scallions.

Nutrition Gained:

This recipe provides a good blend of prebiotics, mixed with anti-inflammatory support and healthy fiber. The amino's add key acids to support many of the main functions in our bodies, including fighting against heart disease.

What We Avoided:

By changing up the sauce, we avoided a common GMO, soy. Also, a highly processed item that, even when the healthiest version, is still debated on nutrition. We've cut the typical high levels of sodium from this dish and exchanged the gut grinding rice.

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Immune Boosting Tuna Tacos

My staple are tacos. All different variations. Easy to make and easy to control. This gut friendly recipe takes the classic fish taco and doesn't change much other than getting the best quality and blend of ingredients to help fight disease and inflammation for a healthier immune system. 

The biggest aspect of this Crohn's friendly entree is the tuna and finding the highest quality possible. My staple has been tuna that has been tested for heavy metals and just as with everything else, moderation is key. 

Ingredients:

2 Corn Tortillas

½ cup Albacore Tuna, canned & mercury tested

¼ cup Cabbage

¼ cup Onions, minced

Chopped Cilantro

¼ Avocado

Scoop of Black Beans, pressure cooked

1 slice of Lime, juiced

Alfalfa Sprouts

Scoop of Fermented Sauerkraut

1 tbsp Unfiltered Extra Virgin Olive Oil

Spices

Black Pepper

Turmeric

Cayenne Pepper

Instructions:

Bring pan to medium heat and add olive oil (ghee optional) 

Add 2 organic corn tacos and flip/rotate with tongs until all sides are coated.

Continue to rotate for 2 minutes (until soft. This takes time to perfect, so don’t be discouraged if it doesn’t work out the first time).

Place tacos on plate to let cool.

Add remaining ingredients.

Top with spices.

Enjoy!

Total time: 10 minutes

Nutrition Gained:

To start, this dish offers essential omega vitamins to your diet. Which are key in the process of healing inflammation, among other things. It also has a healthy blend of probiotics and prebiotics that work together in the gut to build a bigger army of good bacteria to combat inflammation and chronic diseases from auto-immune disease.

What We Avoided:

Choosing a mercury tested, packed in natural juices, canned Albacore tuna avoids the risk of incorporating heavy metals in our diets. The fish is usually fried. By avoiding that, we've removed harmful oils and nutrient depriving batter from the equation. Another common thing avoided was the sauce. Most sauces associated with a fish taco are cream based or contain harmful ingredients added preservatives and substances. 

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Gluten Free, Vegan Blueberry Pancakes

So, I have a sweet tooth. There I said it. Problem is, sugar is one of the key elements that feed off an autoimmune disorder. But we can't give up pancakes. I can't give up pancakes.

This breakfast favorite eliminates a key harmful element and has been shaped to promote healthy digestion and powerful antioxidant support. They are dangerously delicious in taste. So remember, moderation is just as much a part of the battle as anything else.

Ingredients:

¾ cup Chickpea Flour

⅛ tsp Baking Soda

¼ tsp Cream of Tartar

1 tsp Cinnamon

1 tbsp Flax Meal (stirred with 3 tbsp purified water)

1 Banana, mashed

1 ½ tbsp Maple Syrup (or honey)

½ cup Blueberries

Water as needed

Garnish:

3 Strawberries, chopped

3 Mint leaves, finely chopped

Instructions:

Stir together all dry ingredients.

Add banana, maple syrup and flax meal to dry ingredients and stir together

Add purified water until the consistency you want

Gently stir in blueberries

Heat pan or griddle to medium heat and coat with ghee.

Pour to desired size and spread thin

Cook until golden brown on both sides

Top with strawberries, maple syrup and mint

*NOTE: Makes 6-8 pancakes. Mine could’ve been one more... had I not eaten the batter as I cooked.

Total time: less than 20 minutes

Nutrition Gained:

The flour and flax meal not only are gluten free but they aid in regulating digestion. Our fruits are lower in sugar and provide helpful antioxidants and potassium. Using honey or maple syrup not only have lower Glycemic index levels but provide the substances to aid in the battle of inflammatory disease.

What We Avoided:

Replacing and reducing the sugar helps combat against diabetes. Most sugars do nothing but cause havoc in our bodies (other then the few seconds of pleasure with the taste buds). Replacing gluten and highly processed flours allows our stomachs to digest in peace instead of fighting off the added elements while trying to pull the nutrition needed.

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Nutrient Rich Roasted Vegetable Spread

This recipe is enough for several meals. In theory, allowing you to spend less time cooking and safeguarding against less motivated times when the easier, less nourishing, options come into play. All of these dishes are crafted to bring a balance to your gut and provide the right nutrition to build a stronger you.

Ingredients:

Mix and match, make all. The easiest organization I've found is setting the ingredients aside for each individual dish and working from there.

Bone Broth Quinoa

1 cup Quinoa, washed and soaked

2 cups Purified Water, reverse osmosis water

1 scoop Bone Broth Protein Powder (or you can choose an organic broth of your choice. But make sure minimal ingredients and all food ingredients)

Stomach soothing Carrot Puree

6-8 (2 cups) Carrots, peeled and chopped

3 cloves Garlic, peeled

½ Onion, sliced

1 cup Purified Water

Pinch of Pink Himalayan Salt

Pinch of Black Pepper

½ Green Onion, thin strips

Roasted Garlic

1 whole Garlic

1 tbsp Unfiltered Extra Virgin Olive Oil

Baked Brussels Sprouts

2 cups Brussels Sprouts, stems cut and cut in half

1 tbsp All Season Salt

2 dashes of Cayenne

1 small Onion, peeled and cut into strips

2 tbsp Unfiltered Extra Virgin Olive Oil

1 Green Onion, chopped

Oven Baked Beets

2 Beets, one golden and one red peeled

2 tbsp Ghee

Pinch of  Pink Himalayan Salt

Pinch of Pepper

Kale

1 cup Kale, chopped into thin strips

 

Instructions:

Bone Broth Quinoa

Wash quinoa and strain

Let soak in purified water for at least an hour. This will help remove the lectins and make the quinoa easier to digest, while leaving the beneficial nutrition

Strain quinoa

Pour two cups of purified water and bone broth protein powder into pot

Whisk until powder is dissolved with water

Add quinoa

Turn on medium heat, or a light simmer and cover pot leaving a slight opening for steam to escape

Cook for 20 minutes. Stirring every few minutes to prevent from sticking to pot

When quinoa is soft and fluffy, you’re done

Stomach soothing Carrot Puree

Place ingredients into pot and boil for 15 minutes (until very soft)

Strain all but roughly ½ cup of water from mixture and place in a food processor (or blender)

Puree until smooth

Roasted Garlic

Turn upside down and flatten slightly 

Remove loose pieces and wrap in tinfoil

Top with olive oil and close

Bake at 400 degrees for 20 minutes (until light brown and soft to the touch)

Baked Brussels Sprouts

Toss ingredients and spread onto foil lined baking sheet

Bake at 400 degrees for 10 minutes

Toss, spread and cook for another 10 minutes

Place in bowl of choice and top with one chopped green onion

Oven Baked Beets

Cut beets into half and again into 6 pieces making 12 wedges

Preheat oven to 400 degrees

Place all ingredients onto a tin foil lined pan or baking sheet, in separate halves, to avoid bleeding into one another.

Bake for 30 minutes, tossing occasionally

*Note: if you are experiencing any digestive issues or have in the past, beets will have a similar color after processed but an opposite effect for your body (putting it as cleanly as possible)

Kale

Mix kale with the extra juice from the roasted beets

Finally: Plate all ingredients. Store the rest to build with other meals. Enjoy!

Total Time: Just over an hour (multi-tasking skills depending)

Nutrition Gained:

Incorporating bone broth in your quinoa provides minerals to support a healthy immune system and the collagen heals gut lining while reducing intestinal inflammation. The beta carotine fights oxidative stress in the body (among other things). There's a blend of healthy prebiotics and the other vegetables provide a variety of healthy nutrients for digestion.

What We Avoided:

When you control all of the elements you in turn control the levels of nutrition your body is gaining. Common preservatives and additives have been all but eliminated in this meal. By always going Organic, we remove synthetic fertilizers and non-GMO products from our systems. Allowing the stomach to break down nutritious food without the added stress.

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Simply Easy on the Gut, Tasty Micro Green Salad

Micro greens provide a healthier amount of nutrients due to still being in the growth phase of their life cycle. The blend of the prebiotics in this salad allows the suggested paired beverage of Kombucha to let it's probiotics to do their work more efficiently and build good bacteria in your body to ward off bad bacteria and fight chronic diseases, like Crohn's disease, Colitis, IBS and other auto-Immune disorders. 

Mix those with the balanced blend of fresh whole ingredients and you have a tasty, nutritious lunch... or a simply easy dinner!! Enjoy!

Ingredients:

¼ cup Black Beans, pressure cooked

¼ cup Leeks, finely chopped

3 Asparagus stalks

¼ cup Brussels Sprouts, chopped

¼ cup Walnuts

¼ cup Arugula, micro greens

¼ cup Broccoli Sprouts

8-10 Watercress leaves, chopped

¼ cup Quinoa, cooked in broth

1 tbsp Onion, diced

2 cloves Garlic, minced

1 tsp Ginger, minced

1 cup chopped Kale

¼ Avocado

1 tbsp Hemp Seed Hearts

Gut Boosting Garlic Ginger Dressing:

½ cup olive oil

½ lemon, juiced

1 tbsp garlic, finely minced

1 tbsp ginger, finely minced

½ tsp ground black pepper

Instructions:

Simple Immune-Supporting Salad Dressing

Combine all ingredients into a small jar

Fasten and shake vigorously for 3-5 minutes (hey you get a workout in too)

Store in fridge for up to a week

Salad

Mix salad ingredients, storing extra

Slowly pour dressing as you massage the ingredients together.

Serve in a bowl and enjoy with a kombucha 

 

Nutrition Gained:

Adding micro-greens and sprouts to your diet is essential in this process. You are ingesting the plant during the period where it is the richest in nutrients. Instead of when it is full grown and no longer developing. There's a healthy blend of prebiotics, greens and dietary fiber. Making it a perfect blend for healing and building, or maintaining, a solid foundation. 

What We Avoided:

Going organic removes harmful synthetic fertilizers from our system. Exchanging a fat and substance loaded dressing for one that promotes good health not only does that but also avoids harmful preservatives and additives. No dairy, gluten or meat relieves your digestion, and body, of the inflammation and stress they cause. Which in turn, allows the body to focus on breaking down the nutritious items, instead of fighting through the nutrient depriving ones.

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Digestion Promoting Veggie Bowl

This simple salad combines many of the common staple items already in our fridge. It's a variation that is light on the stomach. Which not only allows it to rest from any over working, but it also adds balanced nutrients that go to work on strengthening the immune system.

Ingredients:

½ Red, roasted beet

2 slices Cucumber

¼ cup Onions, chopped

1 cup Quinoa, tri-colored

¼ cup Alfalfa Sprouts

6-8 Watercress leaves, chopped

¼ Avocado

1 scoop Fermented Saurkraut

1 tbsp Black Beans, pressure cooked

1 tsp Garlic, minced

1 tbsp Hemp Seed Hearts

¼ Lemon, juiced

1 tbsp Unfiltered Extra Virgin Olive Oil

Black Pepper to taste

Turmeric to taste

Instructions:

Place ingredients on a bed of quinoa,

Followed by the seasonings

Lastly, finished with a drizzle of olive oil and a squeeze of lemon

Nutrition Gained:

The vegetable blend give you the prebiotics and healthy fiber to allow the probiotics in the fermented food the best chances to build. The mix of pepper and turmeric also play off one another to enhance the inflammation fight commonly associated with auto-immune disorders like Crohn's, Colitis and IBS (among other very common inflammatory diseases). 

What We Avoided:

With buying the highest quality ingredients we've avoided synthetic fertilizers, GMO's and other common preservatives like; additives and "natural flavors". All of which force the body to work harder then it has to. Causing inflammation and a series of related effects. Extensions to the often root of the problem, inflammation.

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Antioxidant Rich Blueberry Walnut Salad

If prebiotics make for optimal land and probiotics build a healthy community, then antioxidants are the military unit that defends the perimeter. Or in this case, the cells. Blocking free radical damage that often leads to diseases and cancers. We eat right, so we can live right. Feeling good and getting the most out of it we can. 

Blueberries, walnuts, fresh greens and melon make up a sweet and delicious treat to this antioxidant rich, immune boosting salad.

 

Ingredients:

¼ cup Blueberries

8-10 small Mellon balls

¼ cup Walnuts

¼ cup Arugula, micro greens

¼ cup Broccoli Sprouts

8-10 Watercress leaves, chopped

¼ cup Quinoa

1 tbsp Onion, diced

2 cloves Garlic, minced

1 tsp Ginger, minced

1 cup Chopped Kale

¼ Avocado

1 tbsp Hemp Seed Hearts

Simple Immune-Supporting Salad Dressing

½ cup Olive Oil

½ Lemon, juiced

1 tbsp Garlic, finely minced

1 tbsp Ginger, finely minced

½ tsp Ground Black Pepper

Instructions

Combine all ingredients into a small jar

Fasten and shake vigorously for 3-5 minutes (hey you get a workout in too). Store in fridge for up to a week.

Mix salad ingredients and slowly pour dressing as you massage the ingredients together.

Serve in a bowl or take with you to avoid the “food landmines” of the day.

Nutrition Gained:

Every ingredient in this is designed to help one another in making the community in our body stronger and healing the weakest parts. The Blueberries add antioxidant support and the walnuts give you omegas. There's the probiotics, protein and healthy fiber. All a balance for better health, and delicious along the way.

What We Avoided:

We avoided the common harmful synthetic fertilizers, preservatives and additives associated with dressings and low quality ingredients by going organic and above. Simple changes like the dressing lowers unhealthy fats and the never explained "natural flavors".

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Omega Rich Tuna Avocado Dip on warm Flatbread

The Omega pool isn't huge but the items we choose from it are vital in the goal of healing inflammation in the body. Which is exactly what this delicious avocado salad provides. Combine the salad with the healthy digestible fiber from my chickpea flatbread and you have a recipe geared toward reducing inflammation in key parts of the body while promoting proper digestive health and a pretty delicious lunch. 

To complete the perfect meal add a fermented drink like my blueberry kombucha mocktail.

 

Ingredients:

Tuna Avocado Dip

2 ripe Avocados

1 tbsp Black Beans, pressure cooked

½ tsp Cayenne Pepper

3 cloves Garlic

½ tsp Garlic Powder

¼ cup Onions, minced

¼ cup Fermented Sauerkraut

½ cup Tuna, canned & mercury tested

1/8th cup Micro Greens, finely chopped

½ tbstp Black Pepper

½ tsp Ground Turmeric

Pinch of Pink Himalayan Salt

1 Lime, juiced (or 1 medium Lemon)

Topped at end

1/8th cup Green Onions

1tsp Hemp Seed Hearts

Chickpea Psyllium Husk Flatbread

½ cup Chickpea Flour (or coconut flour)

2 tbsp Psyllium Husk Powder (make sure it’s in powder form and contains 1 ingredient... I'll let you guess that one)

⅓ cup Coconut Oil

½ teaspoon Pink Himalayan Salt

¼ teaspoon Organic Baking Soda

½ teaspoon Cream of Tartar

1 cup Boiling Purified Water

Instructions:

Tuna Avocado Dip

Mash avocados and add main ingredients

Gently mix ingredients, cover and place in fridge for 15-20 minutes to cool as you make the flatbread.

Chickpea Psyllium Husk Flatbread

Whisk together dry ingredients

Add to blender dry ingredients and coconut oil

Blend until smooth (almost like a nut butter)

Add boiling water, a quarter cup at a time until dough forms

Divide into 4-6 balls

Cover with parchment paper or plastic wrap and flatten. Forming flat circles.

Place on DRY saute pan (very important, the oil in the flatbread is enough to coat the pan) 

Cook 2-3 minutes on medium heat until golden brown

Nutrition Gained

The psyllium husk creates a gel in your gut that grabs as much bad as it can on it's way through to promote healthier digestion of the other key nutrients and foods in the entree. The blend of omega's, probiotics and prebiotics all work together to calm inflammation and build better bacteria.

What We Avoided:

Common in breads is gluten and other highly processed, unnatural ingredients that cause inflammation and an imbalance in the body. As well as using all organic ingredients to avoid synthetic fertilizers. 

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Omega Loaded Salmon Burger w/Sweet Potato Fries

Although meat is not recommended when healing inflammation AND diseases like Crohn's, Colitis, IBS, Arthritis and so on, small portions of a few are acceptable if you can tolerate it. Salmon being one of them. With being conscious of where your salmon is from and how it was raised, the inspiration behind this recipe is bringing an entree that has been loved by our country for generations and adding an omega twist. Allowing our bodies to heal, as we enjoy the rich flavors and perfect pairing with our sweet potato fries recipe!!

Ingredients:

Salmon diced, cubed or chopped very finely

2 Egg Whites

1 small Shallot, minced

1 Scallion, thinly sliced

1 tsp Organic Unfiltered Extra Virgin Olive Oil

½ medium Avocado diced or sliced

Pinch of Himalayan Sea Salt and Ground Black Pepper

Slice of Lemon and Sprouts for edible garnish

2 cloves of Garlic

Sweet Potato Fries

Sweet Potato

Ghee

5-8 Garlic, cloves

½ cup Chives (or Green Onion)

Ground Black Pepper to taste

Pink Himalayan Salt to taste

Instructions:

Whip 1 egg white

Mix all ingredients into a bowl and let cool until you are ready to cook. Leaving mixture in a ball form, while you work on the other parts of the meal this will allow the egg white to bind with the salmon.

Sweet Potato Fries

Peel sweet potato

Use a mandolin or slicer to cut approximately ¼ inch strips then cross cut into thin ¼ inch thick strips.

Heat enough ghee to cover a thin layer of the pan (ghee should be hot, but not smoking).

Add sweet potatoes and fry until golden (roughly 2 minutes depending on heat).

Remove fries and place into a paper towel lined bowl

Add salt and pepper

Allow grease to drip

Plate and top with fresh raw garlic and chives

Salmon Burger

Heat ½ tsp of ghee or olive oil in pan (just enough to coat pan)

Scoop from bowl into hot pan and form to roughly shape a patty while in the pan.

Let cook for about a minute at high heat.

Reduce heat, flip over and let cook for another minute to minute and a half

Turn off heat and let steam through.

Serve on a plate with your favorite ingredients from the My Simple Changes Ingredient list.

The ones I chose were:

2 leafs of butter lettuce

Cucumber, tomatoes, onions

With a side of sprouts, avocado and fermented pickle.
Plate the fries and dip in fermented ketchup or organic mustard.

Nutrition Gained:

The omegas and prebiotics in this entree team together to fight inflammation and calm the body down. The sweet potato fries provide a delicious amount of Vitamin A and C, which promote a healthy immune system.

What We Avoided:

With the salmon burger, the need for a bun becomes a little less and replacing it avoids harmful gut attacking gluten and other additives and preservatives. Picking an organic salmon from cold waters, that's been mercury and metals tested, avoids putting harmful substances, metals and practices the fish was exposed to leading up to your consumption.

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Nutritious Nicoise Salad with Digestion Aiding Flatbread

This dish has been inspired from an old French staple entree. With the blend of greens, omegas, raw ingredients and probiotics, we get a good easy balance for the stomach to break down. Add that with a tasty dressing and warm flatbread, you get a delicious meal you can snack on while enjoying the company of what you love. 

 

Ingredients:

Nicoise Salad

1 cup Green Beans, cooked

1 Egg, hard boiled

5 Kalamata Olives

3 Cherry Tomatoes, cut in half

1 Fermented Pickle

¼ Avocado

1 cup Spinach (or any of our lettuces)

½ can of canned Tuna

Detoxifying Apple Cider Vinaigrette Dressing

1 tsp Apple Cider VInegar

2 tbsp Unviltered Extra Virgin Olive Oil

¼ Lemon, juiced

Pink Himalayan Salt and Ground Black Pepper to taste

Chickpea Psyllium Husk Flatbread

½ cup Chickpea flour (or coconut flour)

2 tbsp Psyllium Husk Powder (make sure it’s in powder form)

⅓ cup Coconut Oil

½ teaspoon Pink Himalayan Salt

¼ teaspoon Organic Baking Soda

½ teaspoon Cream of Tartar

1 cup boiling Purified Water

Instructions:

Nicoise Salad & Apple Cider Vinaigrette

Boil green beans in salted water until tender

Plate ingredients on a bed of spinach

Strain green beans and plate

Whisk vinaigrette together until it emulsifies

Serve in cup for optimal dipping or toss all ingredients together for optimal coating

Chickpea Psyllium Husk Flatbread

Whisk together dry ingredients.

Add coconut oil and blend until smooth (almost like a nut butter)

Add boiling water, a quarter cup at a time until dough forms

Divide into 4-6 balls

Cover with parchment paper or plastic wrap and flatten. Forming flat circles.

Place on DRY (very important, the oil in the flatbread is enough to coat the pan)

Cook 2-3 minutes on medium heat until golden brown

Nutrition Gained:

The flatbread sets up a healthy environment for the mix of nutrients this dish offers. Omegas, probiotics, phytonutrients and many more, help your body in the fight against inflammation and building healthier bacteria to protect itself. 

What We Avoided:

Common in breads is gluten and other highly processed, unnatural ingredients that cause inflammation and an imbalance in the body. As well as using all organic ingredients to avoid synthetic fertilizers. 

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Sweet Antioxidant Pear and Walnut Salad

Not only is this salad seriously delicious, it's designed to provide a healthy blend of omegas, antioxidants and valuable nutrients to combat these inflammation centered ailments that keep holding us back. The crunch and sweetness mixed with a tasty vinaigrette makes for a good salad. But the nutrition gained, turns it into a great salad. Enjoy!

 

Ingredients:

1 ½ cups Arugula

½ Pear, small pieces

¼ cup Walnuts, crushed

⅓ Avocado

1 tbsp Goat Cheese (no dairy or rennet)

Toasted Pine Nuts

½ Beet, small pieces

Maple Lemon Vinaigrette Dressing

2 tbsp Unfiltered Extra Virgin Olive Oil

1 tbsp Lemon Juice (or Lime Juice)

1 tsp Maple Syrup

Pink Himalayan Salt and Pepper to taste

Instructions:

Bed arugula

Cover with remaining ingredients

Whisk together dressing ingredients and pour on top or in a cup

Nutrition Gained:

Making more than 50% of the diet raw is a key element in building healthy enzymes in our gut to promote better digestion and calming inflammation in the body. Especially with chronic diseases like Crohn's, Colitis, IBS and others. Including raw greens in every meal is important for the valuable nutrients and phytochemicals. Omegas fight inflammation. Prebiotics set up a optimal world for the probiotics. And the dressing gives it a tart digestive aid. 

What We Avoided:

We avoided common synthetic fertilizers, preservatives and harmful gluten, that all cause inflammation in our bodies. We avoided, often times, fat loaded dressings and gut disrupting ingredients associated with buying poor quality food. 

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Sauteed Butternut Squash w/Cauliflower Mash & Pear Walnut Salad

What's the best thing about fall? Fall foods! Ok, maybe not the best thing, but this healthy digestion promoting butternut squash and mashed... cauliflower recipe fits fall perfectly. Another classic recipe cleaned out, livened up and now presented in a nutritious way we deserve. While keeping the full flavors we we've known to love.

Ingredients:

Baked Butternut Squash

1 cup Butternut Squash

2 cloves Garlic, crushed

Coated in Unfiltered Extra Virgin Olive Oil

Crushed Black Pepper to taste

Sauteed Squash and Green Beans

1 cup Butternut Squash (already cooked)

2 cloves Garlic, crushed

Coated in Olive Oil

Crushed Black Pepper to taste

1 cup Green Beans

⅓ Pear, diced

¼ cup Pine Nuts

Cauliflower Mash

1 cup Yucca, peeled and cut into small cubes

2 cups Water, purified

½ scoop of bone broth protein powder (or two cups of bone broth)

2 cloves Garlic, minced

Pinch of Pink Himalayan Salt

Pinch of Ground Black Pepper

½ Cauliflower (roughly 2 cups), cut into smaller chunks

½ Roasted Beet garnish

Antioxidant Rich Pear and Walnut Salad

1 ½ cups Arugula

½ Pear, small pieces

¼ cup Walnuts, crushed

⅓ Avocado

2 tbsp Goat Cheese (no dairy or rinnet)

Toasted Pine Nuts

½ Beet, small pieces

Maple Lemon Vinaigrette Dressing

2 tbsp Unfiltered Extra Virgin Olive Oil

1 tbsp Lemon Juice (or Lime Juice

1 tsp Maple Syrup

Pink Himalayan Salt and Pepper to taste

Instructions:

Baked Butternut Squash

Preheat oven to 400 degrees

Toss all ingredients together in a small bowl

Line baking sheet in tin foil

Spread ingredients, single layer, on pan

Bake until butternut squash is tender, rotating every so often

Green Beans

Boil green beans in salted water until tender

Strain and set to side

Remaining Ingredients Instructions

In a medium saute pan heat olive oIl, medium heat

Add garlic, onions and butternut squash

Saute for 3 minutes and add pear

Continue to cook until squash is tender and slightly brown

Add green beans and pine nuts and saute for one more minute

Cauliflower Mash

Place all ingredients, besides cauliflower, in a medium pot

Bring water to boil

After 2 ½ minutes, add cauliflower

Reduce heat to simmer

Simmer until yucca and cauliflower soft (roughly 6 minutes)

Strain, reserving 1 cup of liquid for the blending process

Add solids to blender

Add 2 tbsp of remaining liquid at a time

Blend until desired creaminess

Pear and Walnut Salad & Dressing

Bed arugula

Cover with remaining ingredients

Whisk together dressing ingredients and pour on top or in a cup

Nutrition Gained:

The yucca in the mash provides your body with a healthy digestible starch. Which promotes the breaking down and absorption of the prebiotics and antioxidants the rest of the ingredients, like the blueberries, pear, avocados and onion/garlic mix provide. As well as heart healthy omegas, like the walnuts and olive oil. 

What We Avoided:

Common avoidance here is heavy hard to digest starches. The goal is to consume easy to digest fibers that provide other key nutrients without creating more work on the body. The dressing avoids high fat and preservative opportunities and in turn gives you a powerful mix of antioxidants. 

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Good Bacteria Building Huevos Rancheros

Ummm yes please. Huevos rancheros have been a staple in other cultures for many generations. Unfortunately, we've lost a lot of the nutrition from when it was created. Until now. 

In this rich and satisfying version of the dish we've cleaned it up and added a few ingredients for a better you. The blend of ingredients add healthy fiber, vital nutrients, prebiotics, protein and the secret nutrition, probiotics. 

*Note: this is why a food allergy test is beneficial. In this dish I can't tolerate the egg yolk and am allergic to the tomato and cilantro. But I couldn't deprive you of those great ingredients. Just be aware of what you are allergic to and how they make you feel. A common mistake is thinking something is healthy for you because it is in general. 

Ingredients:

2 Organic Corn Tortillas

1 scoop fermented Sauerkraut

2 eggs, prepared to your toleration

1/4 cup Tomatillo Salsa, homemade 

1/4 cup Refried Beans, homemade

1/4 cup Guacamole, homemade

1 tbsp Chevre, no milk or rennet

2 Lime, wedges

Cilantro, garnish

Refried Beans

2 cups Pinto Beans, soaked & strained (or 1 can organic)

1 dab Ghee (or Olive Oil), to coat the pan

½ medium Onion, diced

3 cloves Garlic

¾ cup Purified Water

½ scoop Bone Broth Protein

1 tsp Cayenne Pepper

1 tsp Turmeric

Pink Himalayan Salt and Fresh Black Pepper to taste

Guacamole

2-3 ripe Avocados, medium

⅓ cup Onions, diced

⅓ cup Tomato, diced

4-6 cloves Garlic

2 Limes, juiced

3-5 thin Jalapeno slices, diced

1 tsp Turmeric

1 tsp Cayenne

Pink Himalayan Salt and Fresh Ground Pepper to taste

Tomatillo Salsa

8-10 Tomatillo's

4-5 Green Chiles, (or Anaheim chiles, or one of the common other names)

2 Serrano Peppers

1 clove Garlic, no skin

Pinch Pink Himalayan Sea Salt

Instructions:

Refried Beans

Soak organic pinto beans overnight (or at least 3-4 hours) straining and replacing with purified water occasionally

Place saute pan on medium heat burner and add ghee

Add onions and let cook for 2-3 minutes

Stir in garlic and spices, and let cook for 1-2 minutes more

Mix in beans and bone broth and ingredients until fully mixed

Let cook for together for 5 minutes

Once soft, turn off heat and mash beans until desired texture

Salt and pepper to taste

Guacamole

Mash avocados

Add onion, garlic and spices and mix together

Add remaining ingredients and lightly fold to mix

Squeeze in two limes and gently mix until liquid is gone

Garnish and serve

Tomatillo Salsa

Preheat grill to medium heat

Place all ingredients, but the garlic, on the grill and shut lid

Rotate when sides blacken. Not too black but definitely some black

After first rotation, add garlic to grill and let cook until darker golden brown

Once everything is soft and juicy, add to processor or blender

Add a pinch of salt

Mix ingredients for 1-2 minutes, or until a smooth salsa forms

Store in mason jar for a week or even more if it isn’t 86’d by then

Huevos Rancheros

Once all the sides have been prepared

Heat saute pan to medium heat, add ghee 

Once coated add tortillas

Flip and rotate tortillas to coat all sides with ghee

Continue to flip and rotate until prepared to liking

Plate tortillas

Add oil to pan, if needed, and crack two eggs into the pan

Let cooked to desired style (mine are egg whites because it's easiest on the stomach. The yolks tend to irritate my stomach. Especially from low quality eggs, then I can't tolerate them at all)

Sandwich beans and one egg between tortillas

Top with other egg, salsa and guacamole 

Side with a scoop of sauerkraut

Garnish with homemade chips, lime wedges and cilantro

Nutrition Gained:

By holding our quality standards to the best possible we've crafted a traditional meal that aids the body for healthy digestion and fighting inflammation. Through the probiotics of the sauerkraut, the digestible fiber of the beans, prebiotics from the salsa and guac and mix of other ingredients, this meal isn't too heavy on digestion while providing needed key elements to this healing process.

What We Avoided:

A whole lot of preservatives, added ingredients and low quality gut irritating eggs. With buying already fixed recipes, a lot of times you're taking on the bad sides of them as well. We're avoiding the harmful preservatives and additives that are solely there for shelf life, color and making sure the product holds up. With getting the best eggs possible we are no longer fighting to find the least damaging egg and letting the natural nutrients do their thing. 

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Body Cleansing Citrus Carrot Salad

This quick recipe centers around the common items we usually have in our kitchen. Crafted together to create a nutritious and flavorful sweet citrus salad.

Part of this process is fighting the fact of not always wanting to cook or having the time to prepare an extensive meal. This delicious treat is sweet. It's delicious. It's nutritious. It's quick. Enjoy!

Ingredients:

1 ½ cups Carrot strips

1 tbsp Unfiltered Extra Virgin Olive Oil

Fresh ground Black Pepper to taste

Pinch of Pink Himalayan salt to taste

½ Orange, juiced

2 tbsp Organic Golden Raisins

½ cup Kale, thin strips

¼ tsp ground Cumin

Instructions:

Mix all ingredients

Cover let sit in refrigerator for 15 minutes to allow the citrus to cook down the salad.

Place on a bed of arugula (or Spinach)

And add:

Handful of walnuts (or pine nuts)

1 tbsp hemp seed hearts

1 cup alfalfa sprouts, loosely packed

Garnish with orange slices

Total Time: 20 minutes

Nutrition Gained:

With allowing the citrus to cook the kale a bit and taking some of the crunch away you get a more enjoyable nutritious citrus salad. Providing immune fighting beta carotene and vitamin C. The greens and antioxidants fight free radicals from causing more damage to areas of the body. Eating sprouts and micro-greens offers more nutrients because the plant is in the heaviest feeding state with nutrients not as often found in a fully developed food.

 

What We Avoided:

We avoided common unhealthy fats and preservatives of common dressings. As well as synthetic fertilizers associated with in-organic foods.

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Healthy Gut Filling Gluten Free Breakfast Quinoa Tower

Breakfast is the most important meal of the day. Yeah, yeah, we've heard that one before. Nothing new. 

But it really is and it's the most often most damaging meal of the day. We're doing two things when we eat. One, avoiding foods and substances that deprive nutrition and two, eating foods that add nutrition. When we wake up we need to replace nutrients from our hibernation. It provides us the nutrients to get through the day.

You see where I'm going, and this breakfast entree provides you with healthy gut filling ingredients and nutrients setting you up for one great day. Enjoy! 

Ingredients:

½ cooked Quinoa, cooked in water

2 sprig Mint, finely chopped

½ tsp Maple Syrup

3 Strawberries, cut in half

1 Strawberry, cut into slices

¼ cup Walnuts

1 tbsp Cacao Chips, no dairy or lecithin

1 Mint sprig, garnish

Strawberry Puree

½ Lemon, juice

1 tsp Maple Syrup (or Honey)

1 tsp Pomegranate Juice (or Orange Juice)

3 Strawberries

Instructions:

Using ring mold, line inner sides with halved strawberries

Mix quinoa, mint, maple syrup, 1 tbsp goat cheese

Press into ring mold, using spoon to flatten surface

Make sure everything is nice and tight

Fan sliced strawberries on top

Press tower down as you remove

Sprinkle on top walnuts and remaining goat cheese

Garnish with 1 mint sprig

Strawberry Puree

Blend ingredients until smooth

Pour on top of removed quinoa tower

Sprinkle dish with cacao chips and walnuts

Garnish with 1 mint sprig

Note: If you cannot tolerate the strawberry seeds because your Crohn's disease or similar is highly inflamed, simply replace it with something much easier on digestion, banana. 

Nutrition Gained:

The quinoa gives a easy digestible fiber base to go with the omegas and anti-oxidants to fight the inflammation. 

What We Avoided:

No harmful preservatives, suspicious "natural flavors" and common gut irritants like dairy, gluten and gmo's. 

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Quick Digestion resting Probiotic Bowl

The inspiration of this bowl was developed from the times when cooking seems impossible or the need to give the stomach and abdomen a break is calling.

A delicious blend of probiotics to team with the prebiotics, and not only aid your stomach in calming down, but provide it a boost to build. The more bacteria to fight off common invaders that thrive in bacteria depleted areas of the body, the better.

Ingredients:

1 cup Quinoa

Raw Onion, diced

Raw Garlic, minced

Green Beans, cooked (check out our way to prepare green beans here)

¼ cup Fermented Sauerkraut

¼ Avocado

1 tsp Chevre, no milk (cultures) or rennet. Otherwise avoid.

1 tbsp Unfiltered Extra Virgin Olive Oil

1 slice Lemon, juiced

Ground Black Pepper to taste

Turmeric to taste

Instructions:

Cook green beans

Bed small bowl with quinoa

Top with ingredients

Season with spices

Enjoy

*Note: If you don’t have green beans, choose anything green in your fridge. If we’re on the same page, there should be plenty to choose from.

Nutrition Gained:

The blend of probiotics and prebiotics focus mixed with the soluble fiber build beneficial bacteria in the gut. The antioxidants and turmeric fight cell damaging free radicals and promote the calming of inflammation, heavily associated with auto-immune disorders like Crohn's disease, Colitis, IBS or other chronic inflammatory diseases.

What We Avoided:

We avoided common heavy, harder to digest, starches and the common irritations caused from lower quality ingredients like synthetic fertilizers, preservatives and added extra not needed items.

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Digestion Regulating Nutrient Packed Lentil Soup

This one is an easy recipe. Like with a lot of my meals, I've centered around efficiency and nutrition. I'm always on the go or working late and for the times I just don't feel like cooking, I created this simple soup to make sure I'm still getting the nutrition I need and keeping the flavors I love. 

Perfect for a cold fall night. Where time is limited. The need for body warming nourishment is high. And options are limited. This soup not only has a rich flavor but an even wealthier blend of chronic disease fighting elements.

Ingredients:

1 can Organic Low Sodium Lentil Soup (I use Amy's lentil soup)

1 cup Purple Cabbage

1/2 cup Onion, thinly chopped

4 Garlic Cloves, minced

1 cup Quinoa, cooked

1/2 *can Purified Water (I use the soup can)

1 scoop Ancient Grain Protein Powder

1/4 Avocado

Optional:

2 Organic Corn Tortillas

1 tbsp Ghee

Spices

Cayenne, Pepper, Turmeric, All-purpose seasoning, Oregano

Instructions:

Heat medium pot with soup and purified water, on medium heat

Add protein powder and mix until dissolved

Add spices and stir throughout 

Cover and cook on low heat for 10-15 minutes

Add cooked quinoa, raw cabbage, onion and garlic

Mix and let cook for 2 minutes

Bowl and top with avocado

Corn tortillas:

Place ghee in medium saute pan and turn heat to medium

Place two tortillas in pan and rotate until all sides are fully coated

Continue to flip and rotate tortillas until soft and warm

Roll and add to bowl

 

 

Nutrition Gained:

The balance of this soup replenishes our body of commonly deprived nutrients associated with body flushing diseases like Crohn's, colitis, IBS and other immune-system disorders. The lentils help slow down and regulate digestion. The blend of vegetables add healthy prebiotics that fight inflammation ands promote healthy bacteria growth. 

What We Avoided:

We avoided common binders, preservatives and added ingredients associated with soups. By going organic we avoided synthetic fertilizers. All of which disrupt our natural process of breaking down healthy ingredients to disperse to malnourished parts of the body. 

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Probiotic, Digestion Boosting Huevos Rancheros Breakfast Sandwich

Some of my fondest food memories growing up are the drive through breakfast sandwiches. I still have a taste memory of them. So, figuring out a replacement was essential and that's been done. Forgetting about the toxic combination of the past and building a breakfast treat that tastes just as delicious as it is nutritious. 

*Note: I prefer a fried egg white. It’s easier on the stomach and still provides nutrition. Be aware of how you react to eggs because for a long time I could not tolerate them

 

Ingredients:

2 pieces of Psyllium Husk Flatbread

1 Egg, prepared to your liking. For digestion reasons egg whites or no egg are the better choices.

½ Avocado, mashed (or our easy Guacamole INSERT LINK HERE recipe)

1 scoop Refried Beans

½ scoop Fermented Sauerkraut

8-12 leaves Arugula

2 sprigs Cilantro

Psyllium Husk Flatbread

½ cup Chickpea flour (or coconut flour)

2 tbsp Psyllium Husk Powder (make sure it’s in powder form)

⅓ cup Coconut Oil

½ teaspoon Pink Himalayan Salt

¼ teaspoon Organic Baking Soda

½ teaspoon Cream of Tartar

1 cup boiling Purified Water

Digestion Regulating Refried Beans

2 cups Pinto Beans, soaked & strained (or 1 can organic)

1 dab Ghee (or Olive Oil), to coat the pan

½ medium Onion, diced

3 cloves Garlic

¾ cup Purified Water

½ scoop Bone Broth Protein

1 tsp Cayenne Pepper

1 tsp Turmeric

Pink Himalayan Salt and Fresh Black Pepper to taste

Instructions:

Psyllium Husk Flatbread

Whisk together dry ingredients.

Add coconut oil and blend until smooth (almost like a nut butter)

Add boiling water, a quarter cup at a time until dough forms

Divide into 4-6 balls

Cover with parchment paper or plastic wrap and flatten. Forming flat circles.

Place on DRY (very important, the oil in the flatbread is enough to coat the pan)

Cook 2-3 minutes on medium heat until golden brown

Digestion Regulating Refried Beans

Soak organic pinto beans overnight (or at least 3-4 hours) straining and replacing with purified water occasionally

Place saute pan on medium heat burner and add ghee

Add onions and let cook for 2-3 minutes

Stir in garlic and spices, and let cook for 1-2 minutes more

Mix in beans and bone broth and ingredients until fully mixed

Let cook for together for 5 minutes

Once soft, turn off heat and mash beans until desired texture

Salt and pepper to taste

Huevos Rancheros Breakfast Sandwich

Prepare flatbread and set to side

Prepare refried beans and leave on low heat, stirring occasionally

In a medium saute pan, on medium heat, melt ghee and cook egg to liking

Plate two pieces of psyllium husk

Spread beans, egg, guac, sauerkraut and other ingredients on top of each other, one after another, in any way you’d like and cover with the other piece of flatbread

Nutrition Gained:

The psyllium husk is a common ingredient in recommendations by doctors that soothes and cleans the digestive tract as it moves through the process. Mix that with a healthy blend of probiotics, prebiotics and protein and you have a recipe that not only fights inflammation but aids the body now while it builds for later. 

What We Avoided:

Very common with this recipe is harmful gluten and the processed ingredients used to prepare the bread. Also, we avoided low quality eggs that deprive our bodies more then aid them. Finally, we avoided meat and dairy. Which are known to be hard on digestion that ultimately results in inflammation. 

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Prebiotic Packed Veggie Skewers with an Antioxidant Rich Pineapple Glaze

It's a simple recipe. There's not much to it and we already know how to do it. The blend of these vegetables add powerful prebiotics and antioxidants to help build and fight and not cause harmful inflammation or carry the effects of synthetic fertilizers. Mix, dunk and enjoy with our sweet pineapple glaze. A perfect sauce and dipper for the skewer life. 

Ingredients:

Onion, large pieces

Green Pepper

Tomato

Yucca

Pineapple

Mushrooms

Pineapple glaze

Pink Himalayan Salt and Ground Black Pepper to taste

Pinapple Glaze

½ Onion

1 tsp Ghee

2 Garlic cloves, crushed

½ cup Pineapple

1 tsp Ginger

1 cup Purified Water (or 1 cup Bone Broth/Vegetable Broth

⅓ cup Bone Broth Protein Powder

1 tsp Maple Syrup

Pinch of Pink Himalayan Salt

Pinch of Ground Black Pepper

Instructions:

Pineapple Glaze

In shallow sauce pan heat ghee on medium heat

Add onions, garlic, ginger until slightly brown (roughly 2 minutes)

Add fresh pineapple and saute until pineapple is slightly brown

Pinch of salt and ground black pepper

Add bone broth, water, maple syrup and boil until liquid is reduced by half (roughly 5 minutes)

Let cook for 5 minutes

Blend and ready to go

Veggie Kabobs

Cut veggies into larger pieces

Stick with skewers in desired order

Heat grill to medium

Just before placing on grill, baste skewers with pineapple glaze

Grill for 5-8 minutes, rotating every so often

Nutrition Gained:

The veggies have been chosen based around the powerful antioxidants they boast and the blend of prebiotics they provide. Both of which aid in mollifying the digestive tract. Pineapples provide important antioxidants that aid an immune system fighting against colds and other immune depressants. 

What We Avoided:

By going organic and avoiding meat we've given our digestion a rest from the harmful synthetic fertilizers, added substances and growing practices associated with the two, that cause gut irritability and enhance symptoms related to auto-immune disorders. Needless to say, not friendly for us with Crohn's disease, IBS, Colitis or any of the family.

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Bacteria Boosting Vegan Gluten Free Breakfast Sandwich

Who says you need meat, eggs and cheese to formulate a great breakfast sandwich hasn't tried this one. A tasty flatbread between fresh arugula, guacamole, beans, fermented saurkraut and some spices to pull it all together. Combined creates full-flavored treat and the results are satisfying. 

Ingredients:

2 pieces of Psyllium Husk Flatbread

½ Avocado, mashed (or our easy Guacamole INSERT LINK HERE recipe)

1 scoop Refried Beans

½ scoop Fermented Sauerkraut

8-12 leaves Arugula

2 sprigs Cilantro

Psyllium Husk Flatbread

½ cup Chickpea flour (or coconut flour)

2 tbsp Psyllium Husk Powder (make sure it’s in powder form)

⅓ cup Coconut Oil

½ teaspoon Pink Himalayan Salt

¼ teaspoon Organic Baking Soda

½ teaspoon Cream of Tartar

1 cup boiling Purified Water

Digestion Regulating Refried Beans

2 cups Pinto Beans, soaked & strained (or 1 can organic)

1 dab Ghee (or Olive Oil), to coat the pan

½ medium Onion, diced

3 cloves Garlic

¾ cup Purified Water

½ scoop Bone Broth Protein

1 tsp Cayenne Pepper

1 tsp Turmeric

Pink Himalayan Salt and Fresh Black Pepper to taste

Instructions:

Psyllium Husk Flatbread

Whisk together dry ingredients.

Add coconut oil and blend until smooth (almost like a nut butter)

Add boiling water, a quarter cup at a time until dough forms

Divide into 4-6 balls

Cover with parchment paper or plastic wrap and flatten. Forming flat circles.

Place on DRY (very important, the oil in the flatbread is enough to coat the pan)

Cook 2-3 minutes on medium heat until golden brown

Digestion Regulating Refried Beans

Soak organic pinto beans overnight (or at least 3-4 hours) straining and replacing with purified water occasionally

Place saute pan on medium heat burner and add ghee

Add onions and let cook for 2-3 minutes

Stir in garlic and spices, and let cook for 1-2 minutes more

Mix in beans and bone broth and ingredients until fully mixed

Let cook for together for 5 minutes

Once soft, turn off heat and mash beans until desired texture

Salt and pepper to taste

Huevos Rancheros Breakfast Sandwich

Prepare flatbread and set to side

Prepare refried beans and leave on low heat, stirring occasionally

Plate two pieces of psyllium husk

Spread beans, egg, guac, sauerkraut and other ingredients on top of each other, one after another, in any way you’d like and cover with the other piece of flatbread

Nutrition Gained:

The psyllium husk is a common ingredient in recommendations by doctors that soothes and cleans the digestive tract as it moves through the process. Mix that with a healthy blend of probiotics, prebiotics and protein and you have a recipe that not only fights inflammation but aids the body now while it builds for later. 

What We Avoided:

Very common with this recipe is harmful gluten and the processed ingredients used to prepare the bread. Also, we avoided low quality eggs that deprive our bodies more then aid them. Finally, we avoided meat and dairy. Which are known to be hard on digestion that ultimately results in inflammation. 

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