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The Microbiome Diet Plan

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The
Microbiome
Diet Plan
SIX WEEKS to LOSE

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WEIGHT and IMPROVE
YOUR GUT HEALTH

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Danielle Capalino, MSPH, RD, CDN
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Copyright 2017 by Danielle Capalino

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ISBN: Print 978-1-62315-866-8 | eBook 978-1-62315-867-5

4 THE MICROBIOME DIET PLAN


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To my mother, who willed this book
to happen with her voodoo power.

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What should I write about next?
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Contents
Introduction8

Part One Your Microbiome Diet Primer


CHAPTER ONEThe Microbiome and You13
CHAPTER TWO The Microbiome Diet23

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Part Two The Meal Plan
CHAPTER THREE Phase I Meal PlanRestore37
CHAPTER FOUR Phase II Meal PlanSustain51

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Part Three The Recipes
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CHAPTER FIVE Breakfast and Smoothies69
CHAPTER SIX Soups, Stews, and Salads93
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CHAPTER SEVEN Vegetarian Mains119
CHAPTER EIGHT Seafood Mains143
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CHAPTER NINE Meat and Poultry Mains157


CHAPTER TEN Snacks and Sides177
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CHAPTER ELEVEN Homemade Basics, Sauces, and Condiments195


CHAPTER TWELVE Easy Ferments209
CHAPTER THIRTEEN Desserts221
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The Dirty Dozen and the Clean Fifteen233Measurement Conversions234


Resources235References237Recipe Index239Index241
Acknowledgments254About the Author255

Contents 7
Introduction
Why should you care about microbes? One answer is sheer numbersa statistic
that many scientists have referenced is that bacteria outnumber human cells in the
human body by a factor of ten to one. Though that has recently been called into ques-
tion, byany measure we have an enormous amount of bacteria that live on our skin
and inour guts, as well as in other parts of the body. This massive collection of micro-
organisms, largely thought of as bacteria (though it also includes viruses and fungi),
is known as the microbiome. Over the past several years, research on the microbiome
has exploded, linking a healthy microbiome to a healthy body weight and the absence

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of allergiesanddisease.
Sounds great, right? If we all had the perfect microbiome, we would be thin and
healthy. If only it were that simple! The truth is we do not yet know what the perfect

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or even normalmicrobiome looks like, or if that even exists. But what we do know
is that what we eat plays a tremendous role in shaping the community of organisms
in our guts. We also know that there are changes that you can make today to improve
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the quality of your microbiome. Scientific studies examining how food influences
the microbiome are still very new: Im here to tell you what we know and what we
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dont know.
When I began to learn about the immense power of the microbiome, my life
changed. It was 2009 and I had gone back to school to formally study nutrition. The
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world of the microbiome was brand-newnot yet in the headlines. My microbiology


professor gave me a paper to read about the role of the microbiome in obesity, and
that paper turned the entire premise of nutrition (that body weight is based on cal-
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ories in and calories out) on its head. This was groundbreaking, and in that moment
Iknew my course of study in nutrition was going to focus on the role of the micro-
biome: the long-ignored vital component that influences our health and our weight.
With this evidence in hand, I launched a quest to learn everything I could
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about the power of bacteria in our guts and what it can do to help us get or stay
healthy. Iwent on to continue my study of the gut microbiome in graduate school
at JohnsHopkins Bloomberg School of Public Health and in my dietetic internship
atJohns Hopkins. I studied with Dr. Gerard Mullin, a professor at Johns Hopkins and
pioneer in digestive health and nutrition. I learned firsthand as I saw the impact of the
microbiome on the gastrointestinal health of his patients. After graduating, Imoved
home to New York City to start a thriving private practice to help people attain

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digestive health through diet. I wanted to be able to share the results of this promising
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scientific inquiry with people who were struggling and seeking help.
And thats where this book comes in. First, youre going to get the 411 on the
microbiome and its role in health and disease. I will explain the science linking the
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microbiome to weight loss. Then youll get to the microbiome diet plan, which I
designed with the science in mind. The two-phase meal plan is designed to repair and
restore your microbiome. In just six weeks, youll find yourself on the path to sus-
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tained weight loss, but the microbiome diet is about more than just that. You have the
potential for better digestion, more energy, and better-quality sleep. Following this
plan will help you improve your overall health and feel great while doing it.
Youll have everything you need to get started: six weeks of menus, shopping lists,
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more than 120 easy-to-follow and affordable recipes, and plenty of preparation tips.
Because I know that no one has time to cook three meals a day, Ive included plenty
of grab-and-go meals, and lots of options to make good use of leftovers. However, you
shouldnt stop at the end of the six weeks. The meal plan is designed to provide guid-
ance as you transition to a healthier way of eating, but there are enough varied and
tasty recipes in this book to keep you and your loved ones eating healthy and support-
ing your microbiomes for a lifetime.

Introduction 9
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Your Microbiome
Diet Primer

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Before we jump into the meal plan, lets take some time to get

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to know and understand the principles of the microbiome diet.
The bottom line is this: You have the power to improve your
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health by optimizing your gut bacteria. I am going to guide you
through the basics of the diet so you will understand the con-
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cepts, which will make the diet easier to follow. I want it to feel
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so natural that you forget you are on a diet at all. First, heres
the lowdown on what microbiomes are and why they are so
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important to your health, weight, and well-being.


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12 THE MICROBIOME DIET PLAN


Chapter
One

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The Microbiome and You

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There has been a dramatic rise of interest in the human microbiome
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in recent years, and as a result, the amount of research on the topic
has grown exponentially. New scientific methods that allow us to do
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research more quickly have been a contributing factor. Growing inter-
est from the public has been a large component in the expansion of the
field as well. A substantial reason for the surge of interest is the prom-
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ising link between the microbiome and health, with the suggestion that
we have the power to make beneficial changes to our own well-being by
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encouraging a healthy microbiome. Before we get to how and what to


eat to support the microbiome, its important to take a closer look at the
role the microbiome plays in weight loss and promoting a healthier you.
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13
Getting to Know Your Microbiome
The microbiome is a collection of microorganisms that exist in staggering numbers;
in fact, there are more microorganisms in the microbiome than we have human cells.
When scientists started defining the microbiome, microbiota was the term they used
to talk about the collection of microorganisms, and microbiome was what they called
the genetic material of those organisms. We use these terms more loosely now.
Scientific research suggests that what we eat affects the profile of the bacteria (the
microbes) in our guts. What goes on with our microbes affects our guts, and what goes
on in our guts has enormous health implications. Research also suggests that any
changes in the microbiome happen extremely quicklyin a matter of days. Because
shifts can happen in detrimental as well as beneficial ways, it is important to consider

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what we put into our microbiomes on a daily basis. This is a plan for a lifetime.
Remember when unlocking the human genome was going to make it possible to
solve all our problems . . . but didnt? Well, there was a factor at play that the research-

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ers didnt take into account: the microbiome. With more advanced research tools,
they are now uncovering a whole new set of potential interventions.

WHAT DOES HEALTHY LOOK LIKE? C


The first step in getting to know your microbiome is learning what makes for a
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healthy microbiome. Even though we are still a way off from even knowing if
there is a perfect microbiome, we can look at studies that compare the microbiomes
of healthy and diseased individuals and draw some insights. The microbiomes of
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two individuals are wildly different, even though both may be perfectly healthy. A
healthy microbiome is a microbiome in a person who is free of disease, within a
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normal weight range, and has a properly functioning digestivesystem.


We dont yet know enough to customize a microbiome to be healthy, but we do
know some dietary factors that improve health and digestion. Another thing we know
is that we want a variety of different types of organisms. The commonality among
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healthy people is not the specific composition of the microbes in their guts, but that
their microbiomes all have diverse populations of microbes.
Eating high-fiber foods is associated with a microbiome that is more diverse
compared to eating a low-fiber diet.A low-fiber diet that is high in saturated fat and
refined sugars reduces the microbial diversity.

14 THE MICROBIOME DIET PLAN


THE BENEFITS OF SYMBIOSIS

Symbiosis is a mutually beneficial relationship between two organisms. In optimal


health, we have a symbiotic relationship with our microbes: They are good for us and
we are good for them. These are some of the benefits of being friendly neighbors:

Protection from pathogens: We have established that microorganisms have


a large presence in our guts, and that means that they truly are in residence, in
extraordinary numbers. They help us by taking up space: They actually physically
block pathogens from hanging out and making us sick. They also changethe
environment in the gut by making it more acidic and therefore inhospitable
toinvaders.

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Extraction of nutrients and energy from our diets: When we eat probiotic
foods, some of the microbes that we ingest are transient, just hanging out for a
while before being excreted. Others stick around for longer. Eating prebiotic foods

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feeds the microbes that have taken up longer-term residence. In the foods we eat,
there are nutrients that human cells cannot digest, but our microbial neighbors
can. They can use their enzymes to extract nutrients from food that we would not
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normally be able to break down and make vitamins that we are then able to use.

Contribution to normal immune function: Our guts microbes interact with


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our immune systems and play a critical role in regulating immune function. In
fact, microbes can activate the gastrointestinal tracts own immune system, which
is called gut-associated lymphoid tissue (GALT).
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Production of short-chain fatty acids: An important function of gut microbes


is the ability to metabolize complex carbohydrates via fermentation to produce
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short-chain fatty acids (SCFA), which are a primary energy source for the cells that
line our intestinal walls. Maintaining the integrity of our intestines by keeping
those cells in good shape is paramount to digestive health.
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FACTORS THAT INFLUENCE YOUR GUT HEALTH

Diet: Diet is one of the most important factors when it comes to influencing
your gut health. What you eat can initiate changes to your microbiome and those
changes can happen overnightliterally. Studies show that significant changes can
occur in the profile of your gut bacteria in as little as 24 hours. Diet is the factor
over which you have the most control when making changes to affect your health.

The Microbiome and You 15


Antibiotics: While antibiotics can absolutely be necessary and even lifesaving,
they are also often prescribed in cases where they are not needed. When you take
a course of antibiotics, you are wiping out the good bacteria along with the bad and
therefore disrupting your microbial ecosystem.

Childbirth: Before birth, a fetus is germ-free; it is not until delivery that a child is
either inoculated with the mothers vaginal bacteria or, in the case of a Cesarean
section, the environmental bacteria of the room. Because there is evidence that
vaginal childbirth is preferential for the infant microbiome, there is inquiry
into the potential benefit of swabbing newborns born via C-section with the
mothersbacteria.

Breastfeeding: Looking at the microbiome of infants who are formula-fed versus

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those who are breast-fed reveals significant differences. Breast-fed babies have a
bacterial composition that some research suggests might lead to a reduced risk
of obesity and atopic disease (allergies). Breast milk contains sugars that feed the

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microbes in the infants gut.

Age: Before you are born, you are free of microbes entirely. During the first two
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years of life, your gut bacteria develops and becomes more stable, remaining in
that stable state throughout most of your life. As you approach your older years,
your microbiome shifts again to become less diverse.
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What Is Dysbiosis?
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The term dysbiosis describes a microbial imbalance that often manifests within the
large microbial community in our guts. The theory is that when things in our guts
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are out of whack, they can have negative consequences on our body, weight, and even
mood. When we speak of dysbiosis, generally we are not talking about a specific patho-
gen (E. coli or salmonella, for example) but rather an underlying disruption of the
microbial ecosystem that can cause consequences for the bodily systems. The trouble
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with this concept is that it is vague, and because there is no underlying pathogen, it
is difficult to pinpoint a precise definition. We cannot (yet) look at the ecosystem of
an individuals microorganisms and make a diagnosis. Although dysbiosis is a major
buzzword, it is unfortunately not yet a meaningful one in practical terms. However,
there are some health conditions that have been linked to disruptive changes in the
microbial community in the gut.

16 THE MICROBIOME DIET PLAN


HEALTH CONDITIONS LINKED TO DAMAGED GUT MICROBES

Many health problems have been linked to gut microbes. In general, we do not yet
know what to make of, or if there is a way to treat, the microbiomes of unhealthy
patients. The first step is to understand what the differences are in the microbiomes
of healthy and sick individuals, then see if we can establish patterns to use as diagnos-
tic tools.

Allergies and asthma: The gut microbes in those with allergies and asthma
tendto be different from those without these conditions. This difference is prob-
ably something that is established early on in life, during the formative years of
themicrobiome.

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Colorectal cancer: Though there are many factors at play in colorectal cancer,
there are measurable microbial changes that occur in patients gut bacteria.

Diabetes: The gut microbiome appears to play a role in blood sugar regulation.

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Studying changes to gut bacteria in the context of understanding diabetes is a
promising new area of study.
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Inflammatory bowel disease (IBD): Crohns Disease and ulcerative colitis are
both forms of IBD that have been linked to changes in the microbiome.
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Irritable bowel syndrome (IBS): Symptoms of IBS can include pain, diarrhea, or
constipation. Looking at changes to the gut microbes in IBS patients is an emerg-
ing line of inquiry. The potential for identifying subtypes of IBS and accompanying
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treatments are on the horizon.

Obesity: The types of bacteria that predominate the microbiomes of obese


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individuals differ starkly from those in the microbiome of normal-weight people.


While there are many factors associated with obesity, the type of gut bacteria may
be an important factor because certain microbes are better at extracting calories
from our food.
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Small Intestinal Bacterial Overgrowth (SIBO): In SIBO, bacteria from the


large intestine is translocated to the small intestine. Although the bacteria arent
necessarily pathogenic (disease-causing), they are in excess and in the wrong
location. An overabundance of bacteria in the small intestine can cause symptoms
ranging from gas, bloating, constipation, or diarrhea to poor absorption of vitamins.

The Microbiome and You 17


Symptoms of Gut Disruption

Many conditions have been associated with disruptions in the microbiome.


Thereare also several common symptoms of gut disruption within an imbalanced
microbiome. If you experience one or more symptom in the following list, you may
benefit from some dietary intervention.

Anxiety: Preliminary studies in ani- Difficulty losing weight: Normal-


mals have shown that your gut health weight and overweight individuals

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can have a correlation with your brain appear to have different microbe pro-
health. Giving animals probiotics (sup- files in their guts. We can dream of the
plements containing beneficial strains potential for skinny-bug transplants
of bacteria) has been shown to reduce one day!

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theiranxiety.
Eczema and acne: Eruptions on the
Constipation: Commonly caused skin could be related to disruptions in
by a lack of high-fiber food choices,
constipation can be a sign that your
microbes are not functioningoptimally.
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the gut. There is even some emerging
evidence that using probiotics topically
on the skin can be a treatment for
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dermatologicalconcerns.
Diarrhea: A sign that your food is not
being digested well is diarrhea. This Gas and bloating: Your guts bug
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could be caused by a specific patho- buddies are keen on fermentation,


gen or dietary intolerance, both of so gas and bloating can be a sign
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which are modulated by gut bacteria. that your bugs are working. However,
in excess it can mean that some-
thing is off.
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18 THE MICROBIOME DIET PLAN


The Microbiome and Your Weight
The best way to address the connection of the microbiome to weight is by looking
directly at the research. Dr. Jeffrey Gordon led a groundbreaking study in which gut
bacteria from human twins were transplanted into germ-free mice. Germ-free mice
are mice that have been raised without any exposure to bacteria and are considered
devoid of a microbiome, making them perfect subjects for this type of experiment.
The twist with this experiment was that in each of the pairs of human twins, one
twin was obese, and one twin was lean. The remarkable result: When the human gut
bacteria were transplanted into the mice, the mice that received the bacteria from the
obese twins became obese, and the mice that received the bacteria from the thin twins
stayed thin!

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Then the researchers changed the diets of the mice to see what happened. They
found that when they put both the lean and the obese mice on a low-fat diet, the
obese mice got thin. A striking thing is that regardless of diet, the thin mice did not

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get obese. This is a very encouraging result (at least in mice): The lean stayed lean,
and the obese could get lean by changing their diets. But this only happened when the
mice were given food that was low in fat and high in fruits and vegetables. When the
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experiment was repeated with mouse food that mimicked the standard American diet
(SAD), which is high in fat and low in fruits and vegetables, the fat mice stayed fat.
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We have to remember that the study began with human bacteria transplanted into
mice, so we are talking about changes occurring in mice, not humans. As encouraging
as it would be to assume that the same could happen to people, we just do not know
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yet. However, it does give us some solid evidence that the composition of the micro-
biome may play a big part in determining whether someone is obese or normal weight.
We can hope the principle holds true in humans: that given the proper diet, you
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could lose weight and shift your microbiome to a lean profile, where it would stay as
long as you stayed on the diet. Even though we dont have an elegant study to demon-
strate this in humans yet, we do know that changes in the microbiome occur very
quickly, and we know the foods that lean people are eating. The diet plan in this book
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is designed to help you put these skinny bugs to work.

Food and Your Microbiome


As we have discussed, there are multiple factors that influence the condition of your
microbiome, but many of those are out of our control. Unfortunately, we cant turn
back time and make sure that we all avoid being born via C-section and that we are
exclusively breast-fed. We do know, however, that the food you eat directly impacts

The Microbiome and You 19


your microbiome health. The foods that make up the SAD diet (lots of refined low-
fiber carbohydrates and saturated fats from fried food and meats) are enemies to
your healthy gut flora. Conversely, food choices like high-fiber carbohydrates (whole
grains, legumes, nuts, and seeds) help feed a healthy microbiome.
What you eat can play a vital role in shaping the microbe population in your gut.
Microbes themselves and nourishment for microbes can be an important part of the
diet as well. Lets now take a closer look at prebiotics and probiotics and how they
influence your microbiome health.

PREBIOTICS

Fast food for your gut microbes! Prebiotics are foods that the microbes in your gut

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love to eatbecause, yes, they need to be nourished as well. We want to keep our
microbes happy and that means feeding them their favorite foods.
To be classified as prebiotic, a food must meet certain criteria. They must:

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be a nondigestible food ingredient (a fiber that our human cells cannot
breakdown)

affect the host in a beneficial way C


selectively stimulate the growth and/or activity of bacteria in the colon
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Although prebiotics may sound like an entirely new concept, they are found in
foods that you likely already enjoy. Bananas, whole grains, asparagus, and honey
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arejust a few examples. To get a little more technical, prebiotics are nonstarch poly-
saccharides and oligosaccharides (a mouthful!) that are contained in foods and also
food additives: fructo-oligosaccharides, inulin, and lactulose.
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What foods are they in?

Fruits: bananas, melons

Legumes: black beans, chickpeas, kidney beans, lentils


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Vegetables: asparagus, chicory root, garlic, sunchokes (Jerusalem artichokes),


leeks, onions, shallots,

Whole grains: whole wheat

20 THE MICROBIOME DIET PLAN


Although prebiotics are a gut superfood, they can trigger symptoms in people with
IBS (10 to 15 percent of the population). Because by definition prebiotics are short-
chain carbohydrates that are easily fermentable, they can lead to excessive gas, bloating,
constipation, or diarrhea. If you find that prebiotic foods are causing disagreeable
symptoms, you may want to investigate following a low-FODMAP diet (a diet low
in fermentable carbohydrates) to help identify your triggers. Prebiotics feed your
microbes, so you do not want to eliminate them entirely; it is therefore important to
figure out your tolerance so you can enjoy as wide a variety of foods as possible.

PROBIOTICS

According to the World Health Organization, the definition of a probiotic is a live

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microorganism (live bacteria) that when ingested in adequate amounts confers
healthbenefits to the host. It is relevant then to note that, based on this definition,
cultured and fermented foods are not necessarily probiotic, because each and every

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bottle of miso is not tested in a lab to see if it can treat a specific health problem. So,
strictly speaking, the term probiotic should be reserved for live microbes that have
been shown in controlled human studies to impart a specific health benefit (i.e., a
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particular strain of bacteria helps lower cholesterol). Despite efforts to reserve the
term for that specific meaning, the word probiotic has come to be synonymous with
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both fermented foods and supplements. Although we are not yet able to be prescrip-
tive (meaning we cant yet say eat this yogurt for this condition), we do know that
fermented foods with live and active cultures have healthy belly benefits.
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The benefits of eating probiotics line up exactly with the list of incredible func-
tions of the microbiome. Coincidence? Not reallybecause your microbiome is your
collection of microbes, and probiotics are microbes too. Although we are ingesting
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them, studies have shown that probiotics tend not to stick around for the long term.
Nonetheless, even as transients they are beneficial. Plus, their transience is all the
more reason to make them a regular staple in your diet.
Probiotic foods you can find at the grocery store:
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Buttermilk Pickles (not made with vinegar,


unpasteurized)
Kefir (coconut, dairy, water)
Sauerkraut (not made with vinegar,
Kimchi
unpasteurized)
Kombucha
Tempeh
Miso
Yogurt (almond, coconut, dairy, soy)

The Microbiome and You 21


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Chapter
Two

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The Microbiome Diet

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Now that weve reviewed the important role the microbiome plays in
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maintaining your health and weight, lets take a closer look at how you
should eat in order to promote a healthy microbiome. Even though we
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are calling this the microbiome diet, there are no hard-and-fast diet
guidelines that are widely accepted. Instead, there is a large body of
research. This book is inspired and influenced by the work of many
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different experts, notably my mentor Dr. Gerard E. Mullin, and also


Dr. Jeffrey Gordon, Dr. Peter Turnbaugh, Dr. Ruth Ley, Drs. Justin and
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Erica Sonnenburg, Dr. Robynne Chutkan, and others, who have made
contributions to the field of research and who are also spreading the
word to the public, which is instrumental in raising awareness that we
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can improve our health by improving our microbiomes.

Kimchi with Sesame Seeds, page 214 23


The Guidelines
Studies involving the microbiome are new, and the science behind how certain foods
influence your health often changes, as can be seen from the many books available that
promote very different ideas about how to eat to support your gut health. Here, I try
to keep things straightforward, approachable, and based on the current science. Youll
learn about the general common principles that are supported by scientificliterature.

CHOOSE HIGH-FIBER CARBS

Fiber does the double duty of sweeping your intestines clean and keeping things
moving regularly. Fiber also slows down digestion, which keeps us full longer, a boon

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when you are trying to shed pounds. Fiber is found in carbohydrates so we dont want
to avoid carbohydrates altogether. Instead, we should choose higher-fiber sources like
whole grains, legumes, fruits, and vegetables.

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EAT MORE PLANTS

Plants are full of fiber in addition to vitamins and minerals that we need to support
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our microbiome. Plus, the microbes that live in your gut love to eat plantsplants
are one of their favorite foods, and you want to make sure your neighbors are happy,
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right? Our microbes need nourishment just like we do, and we want to provide them
with the healthiest foods possible so they will thrive and in turn help us thrive.
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FERMENT YOUR FOODS

Probiotics are superfoods for your gut. One of the best ways to make sure you are
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supporting your microbiome is to add new friends (by eating probiotic foods) to
live among your microbes (even if they dont hang out forever). One affordable and
surprisingly easy way to do this is by fermenting foods yourself. Some of the healthiest
fermented foods are vegetables, such as real probiotic pickles. Another category that
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is often overlooked is fermented drinks, suchaskombucha.

LIMIT YOUR MEAT INTAKE

Often when people think diet, they believe the answer to losing weight is more
protein. That can be true, but it is important to think about the source of your protein.
Studies have shown that red meat can have serious negative consequences on the
microbiome and, as a result, on the health of your heart. While it is important to eat
all the macronutrients, we want to make sure we get good protein from plant foods.

24 THE MICROBIOME DIET PLAN


The theory is that red meat delivers L-carnitine to your gut bacteria. These gut
microbes digest the L-carnitine and turn it into a compound called trimethylamine-
N-oxide (TMAO). In studies conducted in mice, TMAO has been shown to cause
clogged arteries.

AVOID GLUTEN

Gluten is a protein found in whole and refined grains. Gluten also hides out in
unexpected places, like sauces and marinades, because it is frequently used as a
preservative. Although we do not know if gluten is particularly detrimental to the
microbiome, I have excluded it from this diet plan with the goal of weight loss in mind.
I also exclude gluten because when gluten is added to a sauce or marinade, there are

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usually lots of other additives in that item that you should be avoiding. We all react to
gluten differently, so if you dont feel sensitive to gluten, feel free to reintroduce whole
grains containing gluten back into your diet in limited quantities after youve worked

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your way through the six-week plan.

AVOID SUGAR AND SUGAR SUBSTITUTES


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It is pretty well established that sugar does not support health. It leads to blood sugar
spikes and weight gain, which over the long term can have serious health conse-
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quences, including type 2 diabetes. One way that people meet their sweet cravings
without the accompanying calories is by using artificial sweeteners. Unfortunately,
the research shows that sugar substitutes can affect the microbiome in such a way
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that they can still cause diabetes. Lets make sure we satisfy our desires for sweetness
in healthier ways, for example, with fruit or small amounts of honey or maple syrup.
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CHOOSE CULTURED DAIRY

Dairy as a category has gotten an unfairly negative reputation. You will find a lot of
inconsistency in dairy guidelines within other microbiome diets, which suggests that
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there is no hard-and-fast rule. In this book, I am recommending emphasizing cul-


tured dairy products. You will find that some of the recipes included here use cheese
and cultured probiotic dairy products, but not milk.

AVOID FOOD ADDITIVES

In recent years, health concerns have fueled a real evolution in the types of foods
that we eat. Nondairy milk, such as almond milk, for example, has become extremely

The Microbiome Diet 25


popular, which is fantastic for those who are looking to avoid dairy. In order to make
the milk have a desirable consistency, however, additives are often included, some
of which, notably carrageenan, carboxymethylcellulose, and Polysorbate 80, have
been shown to have negative consequences on the integrity of the gut lining and
the gut microbiome. So when it comes to foods, keep the ingredient list short. That
doesnt mean avoiding almond milk completely, it just means checking the labels.

LIMIT ALCOHOL INTAKE

Alcohol, though not off-limits, should be consumed in moderation during your six-
week meal plan and beyond. Choose heart-healthy beverages, such as red wine, and
consume no more than 1 to 2 glasses of wine 2 to 3 times a week. Consuming alcohol

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in excess has been proven to negatively alter gut microbiota.

A Two-Phase Plan

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The microbiome diet meal plan is based on two distinct phases. The first phase will be
a little bit more restrictive to give your gut a reset. We want to make sure your gut is in
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tip-top shape in preparation for the second phase, which will help you sustain all the
beneficial changes you made in phase one. Although this plan is designed for a total
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time frame of six weeks, it is intended to support your microbiome well beyond that
you can continue in phase two for as long as youd like (the longer the better!) and
reference this book and its recipes on an ongoing basis. Here are some more details
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about each phase:

PHASE ONE
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Restore. For the first three weeks of this diet plan, youre going to repair your gut
microbiome. The way youre going to do that is by removing the foods that are damag-
ing it with their bad bacteria. The goal of this phase is to reduce distressing digestive
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symptoms so your gut can heal. We want you to be feeling great so that youre ready
for phase two.

PHASE TWO

Sustain. For the second three-week period, your goal is to rebalance the gut flora and
reestablish a healthy microbiome. You will see that the rules are a bit more liberal,
and the diet is based on whole foods that are delicious and simple to prepare. This is
because the second phase is going to become your new normal.

26 THE MICROBIOME DIET PLAN


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SupplementsDo You Really Need Them?
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When you read books about the microbiome, you might find yourself sifting
through overwhelming lists of supplements. Not to say that those books are
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wrong; there are conditions when supplements can be helpful, but following those
recommendations can end up being very expensive. The good news is that cur-
rent scientific research tells us you can optimize your diet to support a healthy life
with a healthy microbiome without having to buy anything you cant find at the
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grocery store. I dont recommend store-bought supplements to everyone (though


further scientific research may contradict me someday!), rather you should be
getting your daily dose of microbes through your diet. It can be useful to take
probiotics at certain times. For instance, if youre taking a course of antibiotics, it
is important to space out the doses so the antibiotics dont kill the good bugs too.
But in general, you can forget about those expensive supplements and keep your
costs down by incorporating probiotic foods into your diet.

The Microbiome Diet 27


Phase One Microbiome Diet Plan
Phase One

What to Eat?
After all the buildup, you probably just want to know what to eat! Phase one is full of
whole foods and healthy foods. It is more restrictive, but that is because, as already
described, you want to reset your gut, leaving it calm and healed. It will be well worth
the effort. In this phase youll remove all processed and packaged foods, meat, gluten,
sugars, artificial sweeteners, and food-additive stabilizers. Instead of those unhealthy
choices, you can enjoy lots of high-fiber vegetables and fermented vegetables, gluten-

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free whole grains, fruits, nuts, and legumes. Limited quantities of seafood can also be
enjoyed, as well as limited amounts of cultured dairy and eggs.
Use this handy chart to see which foods to choose and which foods to lose during

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phase one.

MICROBIOME PRINCIPLE

Fermented Foods and Drinks


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CHOOSE LOSE
Fermented vegetables such as Vinegar-based foods such as certain
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fermented pickles, kimchi, miso, types of pickles and sauerkraut


andsauerkraut Processed dairy such as milk
Fermented drinks such as kombucha
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Fermented dairy such as kefir


and yogurt
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MICROBIOME PRINCIPLE

No Added Sugar

CHOOSE LOSE
Fruit, if youre craving All added sugar such as brown
somethingsweet and white sugar, high fructose corn
syrup, honey, maple syrup, and
sugarsubstitutes

28 THE MICROBIOME DIET PLAN


Phase One
MICROBIOME PRINCIPLE

Plant Strong/High-Fiber Carbohydrates

CHOOSE LOSE
Fruits (frozen okay) such as apples, Meat, especially processed meats
avocados, bananas, berries, cherries, like bacon, ham, hot dogs, processed
citrus, coconut, figs, grapes, mangos, coldcuts, and sausage
melons, oranges, and pears Processed carbohydrates such as
Legumes such as beans, chickpeas, boxed cereal, bread, highly processed
lentils, lima beans, and split peas grains, white rice, and waffles

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Nuts and seeds such as almonds, Processed fruits such as canned
chia, flaxseed, quinoa, and walnuts fruits in sugar
Vegetables (frozen okay) such as Whole grains containing gluten such
artichokes, asparagus, beets, broccoli, as barley, bulgar wheat, and farro

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carrots, cabbage, cauliflower, green
beans, kale, okra, onions, parsnips,
peas, peppers, potatoes, spinach,
tomatoes, and turnips
Whole grains such as amaranth,
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brown and wild rice, millet, oats
(gluten-free), and quinoa
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MICROBIOME PRINCIPLE
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Eliminate Additives

CHOOSE LOSE
Unprocessed foods without additives Foods containing additives
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such as fresh fruits and vegetables, such as artificial sweeteners,


nuts and seeds carboxymethylcellulose carrageenan,
and Polysorbate 80

TIP Limit cooking fermented foods (probiotics are living and can be killed by
hightemperatures).

PHASE ONE MEAL PLANRESTORE 29


Phase Two Microbiome Diet Plan
Phase Two

What to Eat?
Phase two is designed to sustain the positive changes that you made during phase one.
During this three-week phase, youll continue to enjoy the foods youve been eating
in phase one, but youll also reintroduce some foods, such as small amounts of beef,
pork, and chicken, as well as honey, and maple syrup. Remember to be mindful of any
changes in how you feel as you reintroduce foods that you have not had in some time.

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MICROBIOME PRINCIPLE

Fermented Foods and Drinks

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CHOOSE LOSE
Fermented vegetables such as
fermented pickles, kimchi, miso,
andsauerkraut
CVinegar-based foods such as certain
types of pickles and sauerkraut
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Fermented drinks such as kombucha
Cultured dairy like kefir and yogurt
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MICROBIOME PRINCIPLE
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No Added Sugar

CHOOSE LOSE
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Naturally sweet foods such as fruit, All added sugar such as brown
limited honey, and maple syrup and white sugar, and high fructose
cornsyrup

30 THE MICROBIOME DIET PLAN


Phase Two
MICROBIOME PRINCIPLE

Plant Strong/High-Fiber Carbohydrates

CHOOSE LOSE
Fruits (frozen okay) such as apples, Highly processed foods such as
avocados, bananas, berries, cherries, processed grains like white rice
citrus, coconut, figs, grapes, mangos, Processed fruits such as canned
melons, oranges, and pears fruits in sugar
Legumes such as beans, chickpeas, Processed meats such as bacon,
lentils, lima beans, and split peas ham, hot dogs, processed cold cuts,

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Nuts and seeds such as almonds, sausage, and large portions of all
chia, flaxseed, quinoa, and walnuts meats/multiple portions of meat
Vegetables (frozen okay) such as per day
artichokes, asparagus, beets, broccoli,

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carrots, cabbage, cauliflower, green
beans, kale, okra, onions, parsnips,
peas, peppers, potatoes, spinach,
tomatoes, and turnips
Whole grains such as amaranth,
brown and wild rice, millet, oats
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(gluten-free), and quinoa
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MICROBIOME PRINCIPLE

Eliminate Additives
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CHOOSE LOSE
Unprocessed foods without additives Foods containing additives
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such as fresh fruits and vegetables, such as artificial sweeteners,


nuts and seeds carboxymethylcellulose carrageenan,
and Polysorbate 80

TIP Limit cooking fermented foods (probiotics are living and can be killed by
hightemperatures).

PHASE TWO MEAL PLANSUSTAIN 31


Home Fermentation 101

Home fermentation is surprisingly simple to do. People have been fermenting


foods around the world for hundreds of years, and most often they have done it
in kitchens lacking the modern amenities you have in yours. Instead of spending
loads of money on store-bought ferments, try your hand at this time-tested craft
to save big on your grocery bill, and have a bit of fun in the process.
To ferment fruits and vegetables, you need little specialized equipment; a fer-
mentation vessel is where all the magic happens and is a necessary tool. However,

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if you have a couple of pint- or quart-size mason jars, you are all set, especially for
the projects in this book. Glass is most preferable for fermentation, as it is easily
accessible and usually inexpensive. Stoneware fermentation crocks and food-
grade plastic containers can also be used when you are ready to scale up, but are

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not necessary for these small-scale ferments.
Any utensil or bowl that you use for fermentation should be made of non-
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reactive materials, such as stainless steel, glass, or ceramic, as the salt used in
many fermentation recipes can react with metals. Enameled metal bowls and pots
in theory would work, but tiny cracks can allow for reactions between salt and
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metal, and therefore, they should be avoided. A couple of plastic lids for mason
jars are also great for storage and prevent the rusting that can occur when using
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metal lids and rings.


Most of the fermenting recipes in this book call for sea salt. Salt protects
against unwanted microbial growth during fermentation and is an integral part
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of the process. Sea salt is widely available and a great choice for fermenting. The
most important thing when selecting a salt is to make sure it does not contain
any iodine or additional additives, which are used in table salt to prevent caking
but can cause problems in fermentation. Canning and pickling salt can be substi-
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tuted for sea salt, but avoid using any sea salts that are not white, as they can too
adversely affectfermentation.
Before beginning any project, be sure to wash your hands and all containers,
bowls, and utensils well with warm, soapy water. Avoid using antibacterial soaps,
as these can kill the good bacteria as well as the bad. Always wash utensils and
your hands before you check on any ferments, and be sure to store the ferments
in a location out of direct light, away from a heat source, and in plain sight, so that
you do not forget about them in a cupboard during fermentation.

32 THE MICROBIOME DIET PLAN


Tips for Success
Plan meals ahead of time: This book saves you time by giving you a meal plan
and shopping list for each of the six weeks.

Customize the diet: Ive included extra recipes that are not specifically part of the
plan, so you can always swap out a meal here and there to suit your preferences.
You have no excuses not to stick to the diet, even if you hate tomatoes!

Dont skip meals: Eating regularly throughout the day helps stabilize your blood
sugar levels and keeps your energy level even. Making the best food choices is
much easier if you arent hungry.

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Dont skip meals before a big outing: It is especially true that you should not
skip a meal if you are going to a big event. You wont be able to resist temptation if
you show up with an empty stomach.

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Snack: Dont ignore snacks. If you normally power through the day without stop-
ping for a snack, that is fine, but if your energy tends to dip, make sure you eat a
few snacks throughout the day to keep you feeling strong.
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Try new recipes: You dont have to be a chef to make the recipes included in this
book. Theyre designed to be simple to prepare. Youll probably try some new foods
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that will make you feel great.

Get potluck-y: If you go to a friends or family members for a potluck, you can
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bring one of your new creations. Not only will they be impressed, but youll feel
good knowing that you have something tasty and healthy to eat.
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Dont fear dining out: Try to look up the menu of a restaurant online so you can
plan your meal before you get to the restaurant. You will feel much more relaxed
when you go to order and will make fewer impulsive choices.

Take notes: You are making some big changes and it may help if you keep a record
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of what you are eating. Journaling your food intake can help you stay accountable,
help you notice changes in how you feel, or track how much weight you are losing!

Part Two
The Microbiome Diet 33
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Part
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The Meal Plan
This meal plan takes the guesswork out of cooking for the

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microbiome diet, giving you three meals a day and offering ten
snack options each week that you can pick and choose from.

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Swap in one of the extra recipes if something in the meal plan
doesnt appeal to you. Most of us are too busy to cook three
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meals a day, so there are grab-and-go breakfasts and lunches,
and lots of opportunities to make good use of leftovers. Youll
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also find plenty of tips on how to prepare food ahead of time to
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make your life easier. Remember, stress is a negative contribu-


tor to the microbiomeI want you to stay calm in the kitchen!
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35
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Chapter
Three

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Phase One Meal Plan
Restore
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The first phase of the microbiome diet is designed to restore your
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microbes to their happy place. Although phase one is more restrictive,
the entire diet is designed to feel manageable. The main difference you
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will notice is that there is no meat. There are also no manufactured


carbohydrates, such as bread. This transition may be challenging, but it
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will be worth it.


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Chickpea and Avocado Buckwheat Tabbouleh (page 134) 37


Week One
Phase One

The first week may be the toughest, because you will be making some significant
changes to the way you eat, but it will also be an exciting week. It may be a little early
to see any major payoff, but you will start to notice a difference in how you feel, and
you might even lose a pound or two. You may feel moody, irritable, or tired as you
come off sugar; this is a natural reaction. Your body is adjusting after being hooked on
sugar. It will take a few days to rebound, but you will feel so much better afterward.
Take a look at the Get Ahead sidebars for suggestions for what you can do to prepare
for the week ahead. Dont let the long pantry list intimidate you; you wont need to
replenish the pantry every week. Plus, you may find that you already have many of

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these items at home.

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SNACKS TO ENJOY:

Handful of almonds
Hardboiled egg with salt
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added sugars in store-bought
granolasee recipe for Oat,
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and pepper
Walnut, and Golden Raisin
Clementine or satsuma orange Granola on page 85)
Sweet Potato Chips (page 186)
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Leftover Simple Green Side


Handful of fresh blueberries or
raspberries
Salad (page107)

Yogurt with Fermented


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cup unsweetened
applesauce
Raspberry Chia Jam
(page218)
Celery sticks with hummus
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38 THE MICROBIOME DIET PLAN


Week One Shopping List

Phase One
CANNED / BOTTLED / PANTRY STAPLES PRODUCE
PACKAGED FOODS
Almond flour Arugula (5 ounces)
Applesauce, unsweetened Almonds, sliced Bananas (2)
(1 [24-ounce] jar) Baking powder Beets (4)
Black beans, low-sodium Black pepper Bell peppers, green (2)
(4 [15-ounce] cans) Cayenne pepper, ground Bell peppers, red (3)
Coconut milk, light Chia seeds Bok choy (1 head)
(1 [15-ounce] can) Cinnamon, ground Blueberries (1 pint)
Fermented vegetables Coriander, ground Carrots (4)
(1 [16-ounce] jar or Cumin, ground Cauliflower (2 heads)
make them yourself Dill, dried Celery (1 bunch)

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seechapter 12) Flaxseed, whole Cherry tomatoes (1 pint)
Kalamata olives Flaxseed meal Chile, green (1)
(1 [9-ounce] jar) Garlic powder Cilantro, fresh (1 bunch)
Tomatoes, whole, low-sodium Ginger, ground Cucumber (1)

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(2 [28-ounce] cans) Ketchup (Or make it yourself Fennel (1 bulb)
Tuna, packed in water see page 199) Garlic, fresh (1 head)
(1 [6-ounce] can) Lentils, French green Ginger, fresh (1 knob)
Vegetable broth, low-sodium
(2 [32-ounce] containers)

DAIRY AND EGGS


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Mustard seeds, whole
Mustard, whole-grain
Nonstick cooking spray
Oats, rolled, gluten-free
Honeydew melon (1)
Kale (2 bunches)
Kiwi fruit (1)
Kohlrabi (1 bulb)
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Oil, extra-virgin olive Lemons (3)
Feta cheese, crumbled
Oil, canola Lettuce, red or green leaf
(4 ounces)
Oil, coconut (1 head)
Kefir, plain (1 quart, or make
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Oil, sesame, toasted Lettuce, romaine (2 heads)


your ownsee page 211)
Onion powder Mushrooms, cremini
Large eggs (1 dozen plus
Quinoa (24 ounces)
1 half dozen)
Raisins, golden Onions, yellow (6)
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Parmesan cheese, shredded


Salt Potatoes, white (1)
(4 ounces)
Sesame seeds Raspberries (1 pint)
Yogurt, plain, unsweetened
Tamari Scallions (2 bunches)
(1 quart)
Turmeric, ground Spinach, baby (10 ounces)
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FROZEN FOODS Vanilla extract Tomatoes (4)


Vinegar, balsamic
Blackberries, whole Vinegar, rice OTHER
(16 ounces) Vinegar, white wine
Almond milk, plain,
Corn kernels (16 ounces) Walnut pieces
unsweetened (1 pint)
Mango, chunks (16 ounces)
MEAT AND SEAFOOD

Cod fillets (1 pound)


Salmon fillets (1 pound)
Tilapia fillets (1 pound)

PHASE ONE MEAL PLANRESTORE 39


Week One Meal Plan
Phase One
BREAKFAST LUNCH DINNER

MONDAY Quinoa Almond Tuna Salad Lettuce Black Bean Veggie


Muffins (page82) Wraps (page146) Burgers (page133)
and cup freshfruit with cup
fermented vegetables

TUESDAY Oat, Walnut, and Arugula and Walnut Italian Lentil Salad
Golden Raisin Quinoa Bowl (page127)
Granola (page85) (page121)
with yogurt

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WEDNESDAY Quinoa Almond Leftover Black Bean Simple Roasted
Muffin (page82) Veggie Burger and Salmon Fillets with
with yogurt and cup fermented Tomatoes (page147)
cup fruit vegetables and Asian Kale Salad

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with Sesame-Ginger
Dressing (page108)

THURSDAY Chia Yogurt Melon


Bowl (page90) C
Leftover Italian
LentilSalad
Simple Black Bean
Soup (page101) and
Fragrant Fennel and
Kohlrabi Salad
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(page109)

FRIDAY Tropical Turmeric Leftover Asian Kale Tilapia with Coconut


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Kefir Smoothie Salad with Sesame- Curry Sauce


(page74) Ginger Dressing and (page151) with
leftover Simple Black Cauliflower Rice
Bean Soup (page188) and
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cup fermented
vegetables

SATURDAY Poached Eggs on a Creamy Tomato Soup Balsamic Mushroom


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Bed of Kale Pesto (page98), Simple and Corn Stir-Fry


and Tomatoes Green Side Salad (page139) with
(page80) (page107), and Cauliflower Rice
cup fermented (page188)
vegetables

SUNDAY Make-Ahead Egg Beet Yogurt Soup Asian-Style Cod


and Vegetable Cups (page95), Simple andVegetables
(page76) with Green Side Salad inParchment
Quinoa Almond (page107), and (page148)
Muffin (page82) cup fermented
vegetables

40 THE MICROBIOME DIET PLAN


Phase One
GET AHEAD
Sunday: Make the Oat, Walnut, and Golden Raisin Granola (page85).
Thisis a great breakfast option to have on hand.
Cook 1 cup of dry quinoa so you have enough for the Quinoa Almond
Muffins (page 82) that you are going to make today, and also for the
Arugula and Walnut Quinoa Bowl (page 121).
Make the muffins and freeze four of them for use in week three.
Make the Tuna Salad Lettuce Wraps (page146) through step 2.

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Monday: Prep the Arugula and Walnut Quinoa Bowl. Place all the ingre-
dients in a large bowl or jar without the vinegar and oil. Mix the dressing
before serving.

Wednesday night: Prep the Chia Yogurt Melon Bowl (page90).

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Sunday: After making the Make-Ahead Egg and Vegetable Cups

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(page76), freeze four of them to use later.
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PHASE ONE MEAL PLANRESTORE 41


Week Two
Phase One

This week, you may still be easing your way into the plan, but hopefully you are start-
ing to adjust to the changesand enjoying your new recipes. You may be experiencing
some extra gasthat is your microbes saying hello. It is totally normal, but if you are
really uncomfortable scale back on the beans. As a reminder, this meal plan incor-
porates leftovers to make your life easier, because, honestly, its often not realistic
to cook three meals a day. Weekday breakfasts and lunches are designed to be grab-
and-go, so that should help make the transition to your healthier microbiome easier.
Even though desserts are not included in the plan, if you have a sweet tooth and are
having trouble staying on track, check out chapter 13 for some dessert options. If you

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are doing okay without it, more power to you!

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SNACKS TO ENJOY:

Handful of walnuts
cup fresh strawberries or
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Handful of granola (Beware of
added sugars in store-bought
granolasee recipe for Oat,
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blueberries
Walnut, and Golden Raisin
Leftover Simple Green Side
Salad (page 107)
Granola on page 85)
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Celery stalks with nut butter cup yogurt with fresh or


frozen berries
Handful of kalamata olives 2 or 3 dried apricots
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Fermented
(page 216)
Carrot Sticks

Fermented dill pickle


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42 THE MICROBIOME DIET PLAN


Week Two Shopping List

Phase One
CANNED / BOTTLED / Curry powder Garlic, fresh (1 head)
PACKAGED FOODS Flaxseed, whole Ginger, fresh (1 knob)
Garlic powder Jalapeo pepper (1)
Applesauce, unsweetened
Lentils, French green Kale (1 bunch)
(1 [24-ounce] jar)
Lentils, red Lemongrass (1 stalk)
Black beans, low-sodium
Mustard, whole grain Lemons (5)
(3 [15-ounce] cans)
Nonstick cooking spray Lettuce, red or green leaf
Chickpeas, low-sodium
Oats, rolled, gluten-free (1 head)
(3 [15-ounce] cans)
Oil, extra-virgin olive Lettuce, romaine (1 head)
Coconut milk, light
Oil, canola Lime (1)
(1 [15-ounce] can)
Oil, coconut Mint, fresh (1 bunch)
Fermented vegetables

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Raisins, golden Mushrooms, cremini
(1 [16-ounce] jar, or
Red pepper flakes (18 ounces)
make them yourself
Salt Onions, yellow (5)
seechapter 12)
Tamari Onion, red (1)
Salmon, packed in water
Thyme, dried Parsley, fresh (1 bunch)

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(1 [6-ounce] can)
Turmeric, ground Parsnips (4)
Vegetable broth, low-sodium
Vanilla extract Peas, snap or sweet (8 ounces)
(3 [32-ounce] containers)
Vinegar, white wine Potato, white (1)

DAIRY AND EGGS

Goat cheese, crumbled


Walnut pieces

MEAT AND SEAFOOD


C Radishes (1 bunch)
Rosemary, fresh (2 sprigs)
Scallions (2 bunches)
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(4 ounces) Sweet potatoes (4)
Salmon fillets (2 pounds)
Large eggs (1 dozen) Strawberries (1 pint)
Tilapia fillets (1 pound)
Parmesan cheese, shredded Spinach (2 bunches)
(4 ounces) Spinach, baby (12 ounces)
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PRODUCE
Yogurt, unsweetened, plain Tomatoes (3)
(2 quarts) Avocado (1)
Basil, fresh (1 bunch) OTHER
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PANTRY STAPLES Beets (1)


Miso paste, red or white
Bell pepper, green (1)
Apricots, dried (1 [12-ounce] package)
Bell pepper, red (1)
Almond flour Nutritional yeast (1 [4-ounce]
Blueberries (1 pint)
Almonds, raw package)
Brussels sprouts (1 pound)
Baking powder Sake or dry cooking wine
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Carrots (3)
Black pepper (1 [300-millileter] bottle)
Cauliflower (2 heads)
Cashews, raw Tofu, firm (2 [12-ounce]
Celery (1 bunch)
Chia seeds, whole packages)
Chile, red (1)
Coconut, dried, unsweetened Wakame seaweed flakes
Cilantro, fresh (1 bunch)
Cumin, ground (1 [2-ounce] package)

PHASE ONE MEAL PLANRESTORE 43


Week Two Meal Plan
Phase One
BREAKFAST LUNCH DINNER

MONDAY Apricot Nut Muffins Simple Black Bean Chickpea and Spinach
(page83) with Soup (page101) and Stir-Fry (page135)
softboiled egg cup fermented with Cauliflower Rice
vegetables (page188)

TUESDAY Oat and Nut Muesli Salmon Salad Malaysian-Style


with Raspberries Lettuce Wraps Coconut Tofu and
(page86) with yogurt (page145) and Vegetable Curry
and cup fruit cup fermented (page137) and
vegetables Cauliflower Rice

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(page188)

WEDNESDAY Yogurt Parfait Leftover Simple Goat Cheese and


(page89) Black Bean Soup Lentil Salad

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(page128)

THURSDAY Apricot Nut Muffin Leftover Chickpea One-Pan Salmon,


(page83) with
yogurt C
and Spinach Stir-Fry
with leftover
Cauliflower Rice
Sweet Potato, and
Brussels Sprouts
Bake (page155)
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FRIDAY Blueberry Ginger Leftover Malaysian- Pan-Roasted
Smoothie (page 72) Style Coconut Tofu Almond-Crusted
and Vegetable Curry Tilapia (page154)
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and leftover with Roasted Root


Cauliflower Rice Vegetable Medley
(page189)
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SATURDAY Fried Eggs over Creamy Tomato Soup Chickpea and


Greens and Beans (page98) and Avocado Buckwheat
(page78) Roasted Garlic Tabbouleh (page134)
Brussels Sprouts and cup fermented
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(page190) vegetables

SUNDAY Make-Ahead Tofu Curried Lentil and Miso Salmon and


and Vegetable Parsnip Soup Vegetables in
Frittatas (page77) (page100) and Parchment
with cup fruit Simple Green Side (page150) with Miso
Salad (page107) Soup with Tofu and
Seaweed (page96)

44 THE MICROBIOME DIET PLAN


Phase One
GET AHEAD
Sunday: Make the Apricot Nut Muffins (page83), which are great for a
grab-and-go breakfast throughout the week. Prepare the Oat and Nut
Muesli with Raspberries (page86). Make a batch of Simple Black Bean
Soup (page101), which, like most soups, tastes even better the next day.

Monday: Prep the Salmon Salad Lettuce Wraps (page145) through step 2.

Tuesday: Make the Yogurt Parfait (page89) for Wednesdays breakfast.

Sunday: After making the Make-Ahead Tofu and Vegetable Frittatas

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(page77), freeze four frittatas for use in week four.

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PHASE ONE MEAL PLANRESTORE 45


Week Three
Phase One

Congratulationsyou have already made it to week three, which is also the last week
of phase one. You have come so far! How are you feeling? Make sure to check in with
yourself as you follow the microbiome diet plan. Are you enjoying the meal plans, and
do you find them convenient? If you find that you like some meals more than others,
you can swap them out with any of the other recipes in phase one. You may feel some
excess gas as you are incorporating so much more fiber in your diet than you were
before. That is normal and you will eventually adjust. If you find it bothersome, scale
back on the beans and substitute another dish. The meal plan will ease up a little bit
in phase two, allowing you some more variation, but you will continue to see health

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benefits and improvements as you make your way through phase one.

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SNACKS TO ENJOY:

Handful of almonds
cup of fresh raspberries
C cup Kimchi with Sesame
Seeds (page 214), or
store-bought
W
cup of fresh blueberries
Yogurt with pineapple chunks Mandarin orange and
cup yogurt
Jicama slices
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Celery topped with Roasted


Hardboiled
and pepper
egg with salt Red Pepper Hummus
(page 182)
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Red and green pepper strips


with Beet Dip (page 180)
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46 THE MICROBIOME DIET PLAN


Week Three Shopping List

Phase One
CANNED / BOTTLED / PANTRY STAPLES MEAT AND SEAFOOD
PACKAGED FOODS
Almonds, raw Cod fillets (1 pound)
Black beans, low-sodium Almonds, sliced Shrimp, large (1 pound)
(2 (15-ounce) cans) Basil, dried
Chickpeas, low-sodium Black pepper PRODUCE
(2 [15-ounce] cans) Cashews, raw
Banana (1)
Chipotle chiles in adobo sauce Cayenne pepper, ground
Basil, fresh (1 bunch)
(1 [12-ounce] can) Chia seeds, whole
Bell pepper, green (1)
Fermented vegetables Cinnamon, ground
Bell pepper, red (1)
(1 [16-ounce] jar, or Coriander, ground
Blueberries (1 pint)
make them yourself Cumin, ground

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Broccoli (8 ounces)
seechapter 12) Dates, whole, pitted
Carrots (5)
Pineapple, in its own juices Flaxseed, ground
Celery (1 bunch)
(1 [8-ounce] can) Flaxseed, whole
Chard (1 bunch)
Shirataki noodles (1 [7-ounce] Garlic powder
Cilantro, fresh (1 bunch)

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package) Lentils, brown
Garlic, fresh (2 heads)
Tomatoes, whole, fire-roasted Lentils, French green
Ginger, fresh (1 knob)
(4 [15-ounce] cans) Mustard, whole-grain
Grapes (8 ounces)
Tomatoes, whole, fire-roasted
(1 [28-ounce] can)
Tuna, packed in water
(1 [6-ounce] can)
C
Nonstick cooking spray
Oats, rolled, gluten-free
Oats, steel cut, gluten-free
Oil, extra-virgin olive
Kale (4 bunches)
Lemons (3)
Limes (3)
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Mint, fresh (1 bunch)
Vegetable broth, low-sodium Oil, sesame
Mushrooms, cremini (4 ounces)
(2 [32-ounce] containers) Onion powder
Onions, yellow (5)
Oregano, dried
Parsley, fresh (1 bunch)
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DAIRY AND EGGS Paprika, smoked


Raspberries (1 pint)
Raisins, golden
Kefir, plain, (1 cup, or make Scallions (2 bunches)
Red pepper flakes
your ownsee page 211) Spaghetti squash (1)
Salt
EV

Large eggs (half dozen) Tomatoes (3)


Tamari
Parmesan cheese, shredded
Thyme, dried OTHER
(4 ounces)
Turmeric, ground
Yogurt, unsweetened, plain
Vanilla extract Almond milk, plain,
(1 quart)
unsweetened (half gallon)
R

Vinegar, rice
Vinegar, white Tofu, soft (12 ounces)
Walnuts, pieces Tofu, firm (12 ounces)
White cooking wine, dry
(1 [300-millileter] bottle)

PHASE ONE MEAL PLANRESTORE 47


Week Three Meal Plan
Phase One
BREAKFAST LUNCH DINNER

MONDAY Oat and Nut Muesli Chickpea, Tomato, Shrimp Scampi and
with Raspberries and Kale Soup Greens (page152)
(page86) and (page103) and
almond milk cup fermented
vegetables

TUESDAY Vanilla Chia Seed Tuna Salad Lettuce Moroccan Date and
Pudding with Wraps (page146) Carrot Lentil Salad
Strawberries and (page129) and
Almonds (page91) cup fermented

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vegetables

WEDNESDAY Overnight Oatmeal Simple Lentil Soup Black Bean and


with Fruit and Nuts (page99) and Quinoa Bowl

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(page88) Simple Green Side (page131)
Salad (page107)

THURSDAY Blueberry Banana


Protein Burst
(page73)
C
Leftover Moroccan
Date and Carrot
Lentil Salad
Shirataki, Vegetable,
and Tofu Stir-Fry
(page138)
W
FRIDAY Oat and Nut Muesli Leftover Black Bean Blackened Cod with
with Raspberries and Quinoa Bowl Pineapple Salsa
(page86) (page153) and
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Cauliflower Rice
(page188)

Poached Eggs on a Leftover Shirataki, Black Bean Chili


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SATURDAY
Bed of Kale Pesto Vegetable, and Tofu (page102) and
and Tomatoes Stir-Fry cup fermented
(page80) vegetables
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SUNDAY Probiotic Cinnamon Egg and Beet Marinara Spaghetti


Steel Cut Oats Spinach Salad Squash Noodles
(page87) with (page113) and (page122) and
cup fruit leftover cup fermented
CauliflowerRice vegetables

48 THE MICROBIOME DIET PLAN


Phase One
GET AHEAD
Sunday: Make the Oat and Nut Muesli with Raspberries (page86), which
is an energizing ready-to-go breakfast, to enjoy throughout the week.
Cook up a batch each of Chickpea, Tomato, and Kale Soup (page103)
and Simple Lentil Soup (page99). Prepare the Tuna Salad Lettuce Wraps
(page146) through step 2 for lunch on Tuesday.

Tuesday: Prepare the Overnight Oatmeal with Fruit and Nuts (page88).

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PHASE ONE MEAL PLANRESTORE 49


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Chapter
Four

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Phase Two Meal Plan
Sustain
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You did it! Congratulations on making it to phase two of the microbi-
W
ome meal plan. Give yourself a hug for getting this far, and know that
your microbes are thanking you. Things are going to ease up a little
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bit now, as you will be adding back in small amounts of meat and some
sweetness (in the form of maple syrup or honey). You will be maintain-
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ing your intake of probiotic foods and high-fiber carbohydrates, which


by now your gut probably loves.
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Chicken, Apricot, and Olive Bake (page 168) 51


Week Four
Phase Two

One of the big changes in phase two is the reintroduction of some meat, including
beef, pork, and chicken. Of course, if you dont want to add it back in, you can easily
substitute one of the vegetarian or fish recipes; the plan is meant to be manageable
and adjustable. As always, check in with yourself to see how you feel. Does adding
meat back into your diet make a difference? Did you miss it or not crave it as much as
you thought? You have a tempting list of meals this week ... so go for it!

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SNACKS TO ENJOY:

Handful of almonds Piece of hard cheese and a


handful of walnuts

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Handful of grapes
cup of fresh blueberries Handful of Cinnamon Almonds
(page 183)
Yogurt with mango chunks
Radishes dipped in Asparagus
Hummus (page 181)
C cup Kimchi with Sesame
Seeds (page 214), or
store-bought
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cup diced cantaloupe Fermented vegetables
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52 THE MICROBIOME DIET PLAN


Week Four Shopping List

Phase Two
CANNED / BOTTLED / PANTRY STAPLES MEAT AND SEAFOOD
PACKAGED FOODS
Almond butter Beef, boneless sirloin (1 pound)
Black beans, low-sodium Baking soda Chicken, boneless, skinless
(2 [15-ounce] cans) Black pepper breasts (2 pounds)
Beef broth, low-sodium Cinnamon, ground Cod fillets (1 pound)
(1 [32-ounce] package) Cocoa powder, unsweetened
Chicken broth, low-sodium Cumin, ground PRODUCE
(1 [32-ounce] package) Flaxseed, ground
Avocado (2)
Fermented vegetables Garlic powder
Banana (3)
(1 [16-ounce] jar, or Ginger powder
Beets (4)
make them yourself Honey

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Blueberries (1 pint)
seechapter 12) Lentils, French green
Carrots (1 pound)
Kalamata olives, pitted Mayonnaise
Cauliflower (1 head)
(1 [6-ounce] jar) Mustard, Dijon
Celery (1 bunch)
Salmon, boneless, skinless Nonstick cooking spray
Cilantro, fresh (1 bunch)

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(1 [6-ounce] can) Oats, rolled, gluten-free
Cucumber (1)
Vegetable broth, low-sodium Oats, steel cut, gluten-free
Eggplant, medium (2)
(1 [16-ounce] container) Oil, canola
Garlic, fresh (1 head)

DAIRY AND EGGS

Blue cheese, crumbled


Oil, sesame
Oregano, dried
Paprika, smoked
C
Oil, extra-virgin olive
Ginger, fresh (1 knob)
Grapes (8 ounces)
Kale (2 bunches)
W
(4 ounces) Jalapeo pepper (1)
Peanut butter
Kefir, plain (1 quart, or make Lemons (4)
Peanuts, raw
your ownsee page 211) Lettuce, red or green leaf
Raisins, golden
Large eggs (1 dozen) (3 heads)
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Red pepper flakes


Parmesan cheese, shredded Lettuce, romaine (2 heads)
Rice, brown
(2 ounces) Lime (1)
Salt
Yogurt, unsweetened, plain Mint, fresh (1 bunch)
Sesame seeds, whole
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(1 quart) Onions, yellow (5)


Tamari
Oranges, mandarin (3)
Turmeric
Parsley, fresh (1 bunch)
Vanilla extract
Parsnip (1)
Vinegar, rice
Potatoes, russet (3)
R

Vinegar, red wine


Scallions (3 bunches)
Vinegar, white
Tomatoes, medium (5)
Walnuts, pieces
Turnip (1)
Zucchini (1)

OTHER

Almond milk, plain,


unsweetened (half gallon)

PHASE TWO MEAL PLANSUSTAIN 53


Week Four Meal Plan
Phase Two
BREAKFAST LUNCH DINNER

MONDAY Oat, Walnut, and Italian Lentil Salad Chinese Chicken


Golden Raisin (page127) Lettuce Wraps
Granola (page85) (page163) and
with yogurt Simple Green Side
Salad (page107)

TUESDAY Chocolate, Peanut Chicken Salad on Beet Yogurt Soup


Butter, and Zucchini aBed of Greens (page95) and Asian
Muffins (page84) (page162) Kale Salad with
with yogurt Sesame-Ginger

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Dressing (page108)

WEDNESDAY Oat, Walnut, and Salmon Salad Kung Pao Chickpeas


Golden Raisin Lettuce Wraps (page136) with

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Granola (page85) (page145) and Cauliflower Rice
with nondairy milk cup fermented (page188)
and cup vegetables

THURSDAY
blueberries

Probiotic Cinnamon
Steel Cut Oats
C
Leftover Chicken
Salad on a Bed of
Brown RiceStuffed
Eggplant (page126)
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(page87) Greens and cup
fermented vegetables
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FRIDAY Chocolate Almond Leftover Beet Yogurt Chicken and


Smoothie (page 71) Soup, leftover Asian BrownRice Soup
Kale Salad with (page105)
Sesame-Ginger
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Dressing and cup


fermented vegetables

SATURDAY Brown Rice and Egg Leftover Brown Beef and Root
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Breakfast Bowl with RiceStuffed Vegetable Stew


Kimchi (page81) Eggplant (page106) and
Sweet and Savory
Orange Walnut Salad
(page111)

SUNDAY Poached Eggs on a Black Bean Burrito Corn and Whitefish


Bed of Kale Pesto Bowl (page132) and Chowder (page104)
and Tomatoes cup fermented
(page80) vegetables

54 THE MICROBIOME DIET PLAN


Phase Two
GET AHEAD
Sunday: Make the Oat, Walnut, and Golden Raisin Granola (page85) for
a satisfying, tasty start to the week. Also make the Simple Baked Chicken
Breasts (page159) in preparation for Mondays dinner and Tuesdays
lunch. Prepare the Italian Lentil Salad (page127).

Monday: Prepare the Chicken Salad on a Bed of Greens (page162)


through step 2 for Tuesday.

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PHASE TWO MEAL PLANSUSTAIN 55


Week Five
Phase Two

You are getting close to the finish line. You have some more awesome recipes to try this
week to keep you motivated. Some of these recipes may sound exotic, but as always
they include ingredients that you can find in your grocery store, and they wont keep
you slaving over the stove. As in the other weeks, leftovers are incorporated so that you
wont be cooking three meals a day even though you will be eating three homemade
meals a day. How are you feeling? You may notice that your clothes are fitting more
comfortably and that your mood has improved. As you embark on this fifth week of the
microbiome diet, you already have a whole month behind you of probiotic-powered,
high-fiber, delicious meals. You should feel really good about yourself for what you have

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achieved so far (and your gut should be feeling really good too!).

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SNACKS TO ENJOY:

cup strawberries,
raspberries, or blueberries
C Handful of Fruit and Nut Trail
Mix (page 187)

Dried bananas
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Raspberry Smoothie
(page 75)
Hardboiled egg with salt

Yogurt and 1 mandarin orange and pepper


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Kale or Sunchoke Chips


(page 185)
Handful of grapes
1 kiwi fruit
Apple slices with nut butter
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56 THE MICROBIOME DIET PLAN


Week Five Shopping List

Phase Two
CANNED / BOTTLED / Coriander, ground PRODUCE
PACKAGED FOODS Cumin, ground
Arugula (5 ounces)
Flaxseed, ground
Butter beans, Avocado (1)
Flaxseed, whole
(2 [15-ounce] cans) Banana (1)
Garlic powder
Chicken broth, low-sodium Basil, fresh (1 bunch)
Ginger powder
(1 [16-ounce] container) Beets (2)
Honey
Chickpeas, low-sodium Bell pepper, green (1)
Lentils, brown or French green
(1 [15-ounce] can) Bell pepper, red (1)
Mustard, Dijon
Fermented vegetables Blueberries (1 pint)
Nonstick cooking spray
(1 [16-ounce] jar, or Brussels sprouts (1 pound)
Oats, rolled, gluten-free
make them yourself Carrots (6)

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Oats, steel cut, gluten-free
seechapter 12) Cauliflower (2 heads)
Oil, canola
Tomatoes, diced Celery (1 bunch)
Oil, extra-virgin olive
(1 [15-ounce] can) Cilantro, fresh (1 cup)
Paprika, smoked
Tomatoes, whole Cucumber (1)
Pecan, halves

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(2 [28-ounce] cans) Fennel (1 bulb)
Quinoa
Vegetable broth, low-sodium Garlic, fresh (2 heads)
Raisins, golden
(2 [32-ounce] containers) Ginger, fresh (1 knob)
Red pepper flakes

DAIRY AND EGGS

Feta cheese, crumbled


Salt
C
Sesame seeds, whole
Thyme, dried
Kohlrabi (1 bulb)
Lemons (5)
Lettuce, red or green leaf
(3 heads)
W
(8 ounces) Turmeric, ground
Lettuce, romaine (2 heads)
Goat cheese, crumbled Vanilla extract
Mushrooms, cremini (6 ounces)
(4 ounces) Vinegar, balsamic
Onions, yellow (4)
Kefir, plain (1 quart, or make Vinegar, red wine
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Parsley, fresh (1 bunch)


your ownsee page 211) Vinegar, white wine
Pear (1)
Large eggs (half dozen) Walnuts, pieces
Pomegranate (1)
Yogurt, unsweetened, plain
Radishes (1 bunch)
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(1 quart) MEAT AND SEAFOOD


Raspberries (1 pint)
Chicken, bone-in breasts (2) Rosemary, fresh (2 sprigs)
FROZEN FOODS
Chicken, boneless skinless Scallions (8)
Raspberries (16 ounces) breasts (2) Shallots (5)
Chicken, leg quarters (4)
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Swiss chard (1 bunch)


PANTRY STAPLES Salmon fillets (1 pound) Sweet potato (9 ounces)
Almonds, sliced Strawberries (1 pint)
Almonds, whole Tomatoes (2)
Almond flour Turnips (1 pound)
Black pepper
Buckwheat groats OTHER
Cashews, whole Almond milk, plain,
Chia seeds, whole unsweetened (half gallon)
Cinnamon, ground Tofu, firm (12 ounces)
Coconut, dried, unsweetened Tofu, soft (12 ounces)

PHASE TWO MEAL PLANSUSTAIN 57


Week Five Meal Plan
Phase Two
BREAKFAST LUNCH DINNER

MONDAY Yogurt Parfait Goat Cheese and Cauliflower Rice


(page89) with Lentil Salad Chicken Biriyani
blueberries (page128) (page169)

TUESDAY Raspberry Smoothie Arugula and Walnut Mushroom Tofu


(page75) Quinoa Bowl Burgers (page140),
(page121) Gazpacho Salad
(page110), and
cup fermented
vegetables

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WEDNESDAY Oat and Nut Muesli Leftover Goat Chicken and Root
with Raspberries Cheese and Lentil Vegetable Roast
(page86) and Salad with leftover (page167) and

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almond milk Gazpacho Salad cup fermented
vegetables

THURSDAY Blueberry Banana


Protein Burst
(page73)
C
Leftover Cauliflower
Rice Chicken Biriyani
Creamy Tomato Soup
(page98), Simple
Green Side Salad
(page107), and
W
cup fermented
vegetables
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FRIDAY Vanilla Chia Seed Leftover Mushroom One-Pan Salmon,


Pudding with Tofu Burgers and Sweet Potato, and
Strawberries and Simple Green Side Brussels Sprouts
Almonds (page91) Salad (page107) Bake (page155)
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SATURDAY Poached egg Simple Lentil Soup Chicken, Tomatoes,


withleftover (page99), Fragrant and White Bean
Cauliflower Rice Fennel and Kohlrabi Bake (page170)
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Salad (page109), and


cup fermented
vegetables

SUNDAY Probiotic Cinnamon Winter Pear, Beet, Chickpea and


Steel Cut Oats and Pomegranate Avocado Buckwheat
(page87) Salad (page112) Tabbouleh (page134)
and Simple Green
Side Salad (page107)

58 THE MICROBIOME DIET PLAN


Phase Two
GET AHEAD
Sunday: Make the Oat and Nut Muesli with Raspberries (page86) for
breakfast on Wednesday. Prepare the Goat Cheese and Lentil Salad
(page128) through step 2, and mix up the dressing.

Monday: Prep the Arugula and Walnut Quinoa Bowl (page121).

Thursday: Prep the Vanilla Chia Seed Pudding with Strawberries and
Almonds (page91) for Fridays breakfast, and prep the Chicken, Apricot,
and Olive Bake (page168), which youll be enjoying for Fridays dinner.

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PHASE TWO MEAL PLANSUSTAIN 59


Week Six
Phase Two

You have made it to the last week of the microbiome diet! Treat yourself with some
Chocolate, Peanut Butter, and Zucchini Muffins (page84). How are you feeling? You
are about to complete your six-week journey to revamp and optimize your gut micro-
biome, and youre likely looking and feeling your very best. Youve probably lost
some weight too. The hope is that you now love this new way of eating and that it will
become a part of your lifestyle. You can continue to utilize these recipes well beyond
this six-week plan. Bookmark your favorite recipes so that you can come back and
reference them at any time.

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SNACKS TO ENJOY:

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cup Kimchi with Sesame
Seeds (page 214) mixed
Cauliflower
in hummus
florets dipped

with 2 tablespoons of
cooked quinoa
C cup Sauerkraut (page212)
cup Fermented Cauliflower,
cup grapes
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Carrots, and Red Onions

Kohlrabi or jicama sticks (page215)

Red and green bell


Yogurt with fresh berries
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pepper sticks
cup diced melon
Celery sticks with
peanut butter
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60 THE MICROBIOME DIET PLAN


Week Six Shopping List

Phase Two
CANNED / BOTTLED / FROZEN FOODS PRODUCE
PACKAGED FOODS
Blackberries (16 ounces) Avocado (1)
Chickpeas, low-sodium Mangos (16 ounces) Bananas (2)
(3 [15-ounce] cans) Basil, fresh (2 bunches)
Kalamata olives, pitted PANTRY STAPLES Bell peppers, green (3)
(1 [9-ounce] jar) Bell peppers, red (6)
Almonds, sliced
Kimchi (1 [16-ounce] jar, Blueberries (2 pints)
Baking soda
or make it yourselfsee Broccoli, florets (50 ounces)
Black pepper
Kimchi with Sesame Seeds Cabbage, red (1 head)
Chia seeds, whole
[page 214]) Cantaloupe (1)
Cocoa powder, unsweetened
Fermented vegetables Carrots (1)

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Flaxseed, ground
(1 [16-ounce] jar, or Cauliflower (3 heads)
Honey
make them yourself Celery (1 bunch)
Lentils, French green
seechapter 12) Garlic, fresh (1 head)
Millet
Tomato paste (1 [5-ounce] can) Ginger, fresh (1 knob)
Mustard, Dijon

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Tomatoes, whole Grapes (8 ounces)
Mustard, whole-grain
(1 [15-ounce] can) Kiwi fruit (1)
Nonstick cooking spray
Tomatoes, whole Lemons (2)
Oats, rolled, gluten-free
(1 [28-ounce] can)
Vegetable broth, low-sodium
(1 [32-ounce] container)
Oil, canola
Oil, sesame
C
Oil, extra-virgin olive
Lettuce, red or green leaf
(3 heads)
Mushrooms, cremini (4 ounces)
Onions, yellow (3)
W
Peanut butter, natural
DAIRY AND EGGS Onion, red (1)
Peanuts, unsalted
Oranges, mandarin (3)
Blue cheese, crumbled Red pepper flakes, crushed
Salad greens (1 [15-ounce]
(4 ounces) Salt
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package)
Feta cheese, crumbled Tamari
Scallions (8)
(8 ounces) Turmeric, ground
Spinach, baby (12 ounces)
Goat cheese, crumbled Vanilla extract
Raspberries (1 pint)
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(4 ounces) Vinegar, red wine


Tomatoes (3)
Kefir, plain (1 quart, or make it Vinegar, rice
Zucchini, medium (9)
yourselfsee page 211) Walnuts, pieces
Large eggs (1 dozen)
OTHER
Mozzarella cheese, shredded MEAT AND SEAFOOD
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(4 ounces) Almond milk, plain,


Beef, flank steak (2 pounds)
Parmesan cheese, shredded unsweetened (1 quart)
Beef, ground, lean (8 ounces)
(4 ounces) Rice cooking wine or sake
Chicken, boneless, skinless
Yogurt, unsweetened, plain (1 [300-millileter] bottle)
breasts (8 ounces)
(1 quart) Tofu, firm (1 [12-ounce]
package)

PHASE TWO MEAL PLANSUSTAIN 61


Week Six Meal Plan
Phase Two
BREAKFAST LUNCH DINNER

MONDAY Chocolate, Peanut Tofu and Lentil Salad Mediterranean


Butter, and Zucchini (page114) Millet-Stuffed Peppers
Muffins (page84) (page124) and
with cup fruit cup fermented
vegetables

TUESDAY Blueberry Ginger Creamy Tomato Soup Pesto Zucchini


Smoothie (page72) (page98) and Noodles with
Broccoli and Olive Tomatoes (page123)
Salad (page116) and cup fermented

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vegetables

WEDNESDAY Tropical Turmeric Tuna Salad Lettuce Chicken and Broccoli


Kefir Smoothie Wraps (page146) Stir-Fry (page166)

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(page74) and Cauliflower Rice
(page188)

THURSDAY Overnight Oatmeal


with Fruit and Nuts
(page88)
C
Leftover
Mediterranean
Millet-Stuffed Peppers
and cup fermented
Kung Pao Chickpeas
(page136)
andleftover
CauliflowerRice
W
vegetables

FRIDAY Chia Yogurt Melon Sweet and Savory Italian Lentil Salad
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Bowl (page90) Orange Walnut Salad (page127)


(page111)

SATURDAY Brown Rice and Egg Chicken and Quinoa Slow Cooker Korean
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Breakfast Bowl with Salad Bowl Beef Tacos with Red


Kimchi (page81) (page161) Slaw (page174)

SUNDAY Make-Ahead Egg Leftover Italian Lentil Beef and Cauliflower


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and Vegetable Cups Salad Bake (page172) and


(page76) cup fermented
vegetables

62 THE MICROBIOME DIET PLAN


Phase Two
GET AHEAD
Sunday: Make the Chocolate Peanut Butter, and Zucchini Muffins
(page84) and look forward to Mondays breakfast treat. Prepare the Tofu
and Lentil Salad (page114) through step 3. Cook up a batch of Creamy
Tomato Soup (page98). Prepare the Broccoli and Olive Salad (page116).

Wednesday: Prep your Overnight Oatmeal with Fruit and Nuts (page88)
for breakfast on Thursday.

Thursday: Prep the Chia Yogurt Melon Bowl (page90) and refrigerate

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overnight. Make the Italian Lentil Salad (page127).

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PHASE TWO MEAL PLANSUSTAIN 63


Make the Plan a Lifestyle

Supporting your microbiome means making changes that go beyond a six-


week meal plan and become a way of life. The recipes in this book provide you
with countless possibilities to continue eating in a way that will support your
microbiome, your weight goals, and your overall health, even after youre finished
with the meal plan. Now, even though you have more than enough recipes to
keep you going, most of you are not going to be able to eat every single meal at
home. Do what you can, and if you have to attend an event where you cannot

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bring your own dish, try to stick to the principles while you are dining out: Focus
on high-fiber grains, vegetables, and fermented foods when possible. Even if you
do manage to prepare all your meals, there will be some days you just feel like you
need a brownie. Before giving in to the temptation, think about how you will feel

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after eating itor any other sugary or processed food. Will it be worth it? Ideally,
you will stick to this program completely for six weeks and then incorporate these
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types of meals into your lifestyle. If you can follow the microbiome diet principles
more than 90 percent of the time, youre doing really well.
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In addition to diet, here are some lifestyle changes that can help you maintain a
healthy weight and feel great while youre at it.

Get rested: Your body functions best Get moving: Exercising, even some-
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when you get sufficient sleep, and thing as simple as getting out of your
that counts for your microbes too. chair and taking a walk for 20 minutes,
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There is even research that shows that can be beneficial to your digestive
disruptions to your sleep schedule can health. First of all, it gets your sys-
affect the microbial diversity of your tem moving. When you move, your
gut, so you want to make sure that you digestive system moves too. Plus
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and your microbes get enough high- you guessed itthere is emerging
quality rest. research that looks at exercise and,
yes, itaffects your microbiome in a
good way.

64 THE MICROBIOME DIET PLAN


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Get relaxed: Reducing stress is to be as stress-free as possible! So


something that will make you and treatyourself to some self-care and
your microbes feel better. Stress has relaxationmaybe its a phone call
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significant adverse consequences on with a friend, a walk in the park, or a


your gut, and will counteract all the warm bubble bath. Whatever works
effort that you are making in your diet. for you, make sure that you do some-
This is why the diet plan is designed thing for yourself every single day.

Phase Two Meal Plan Sustain 65


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The Recipes
Now we get to the fun stuff. Here you will find more than

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120recipes to transform your microbiome into a happy,
healthy, properly functioning community of microbes. And

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when your microbiome is happy, your body will be happy.
Usethe meal plans provided in part two, or mix and match the
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recipes according to your preferences, taking into account
which phase you are in (each recipe will be marked phase one
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ortwo). All the recipes are gluten-free. Each recipe also has
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labels to help you if youre looking for something dairy-free,


grain-free, nut-free, vegan, or under 30 minutes.
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67
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Chapter
Five

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Breakfast and Smoothies

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Breakfast is said to be the most important meal of the day. It is even
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more important when changing your eating habits because it ensures
that hunger doesnt lead to poor food choices. These meals are designed
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to fill you up and give you the energy you need to power through
your day. Mix and match these tasty meals throughout the week for
abalanced and sensible approach to your first meal of the day.
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Oat and Nut Muesli with Raspberries (page 86) 69


71 Chocolate Almond Smoothie
72 Blueberry Ginger Smoothie
73 Blueberry Banana ProteinBurst
74 Tropical Turmeric Kefir Smoothie

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75 Raspberry Smoothie
76 Make-Ahead Egg and Vegetable Cups
77 Make-Ahead Tofu and Vegetable Frittatas

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78 Fried Eggs over Greens and Beans
80 Poached Eggs on a Bed of Kale Pesto

81
andTomatoes
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Brown Rice and Egg Breakfast Bowl with Kimchi
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82 Quinoa Almond Muffins
83 Apricot Nut Muffins
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84 Chocolate, Peanut Butter, and Zucchini Muffins


85 Oat, Walnut, and GoldenRaisin Granola
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86 Oat and Nut Muesli with Raspberries


87 Probiotic Cinnamon SteelCut Oats
88 Overnight Oatmeal with Fruit and Nuts
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89 Yogurt Parfait
90 Chia Yogurt Melon Bowl
91 Vanilla Chia Seed Pudding with Strawberries
and Almonds

70
Chocolate Almond Phase
Smoothie One
DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES

Chocolate is an unlikely suspect to find in a PREP TIME: 5 MINUTES

breakfast recipe in a diet book. But just because


1 cup unsweetened
the sumptuous cocoa bean, from which chocolate
plainalmond milk
is derived, is so often paired with all varieties of
2 tablespoons
sugar, it doesnt mean chocolate has to be shunned. almondbutter
Mix the unsweetened powder with banana and 2 tablespoons
almond and you have a healthy, diet-worthy drink

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unsweetened
that will keep you energized throughout the morn- cocoapowder
ing. SERVES 1 1 banana
4 or 5 ice cubes

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Place all the ingredients in a blender and process until
smooth.Serve.

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TIP Look for unsweetened cocoa powder in the baking section of your
grocery store. Either regular unsweetened cocoa powder or Dutch pro-
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cess cocoa powder are acceptable choices for this recipe.

Per Serving:Calories:351; Protein:11g; Cholesterol:0mg; Sodium:252mg;


TotalCarbohydrates:37g; Fiber:11g; Total Fat:23g; SaturatedFat:2g
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Breakfast and Smoothies 71


Phase Blueberry Ginger Smoothie
One GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Ginger adds a complex spiciness to anything it touches.


Ginger is also good for youit stimulates digestion and
PREP TIME: 5 MINUTES
improves circulation, making it a perfect ingredient
cup unsweetened to start your day. Combined with blueberries for a
almond milk mild sweetness, chia seeds for a dose of omega-3 fatty
1 cup blueberries acids, and yogurt for probiotics and protein, this is a
2 tablespoons chia seeds nutrient-dense breakfast smoothie with a zip. SERVES 1
cup unsweetened

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plainyogurt Place all the ingredients in a blender and process until
1 (2inch) piece fresh smooth.Serve.
ginger, minced
4 or 5 ice cubes Per Serving: Calories:431; Protein:16g; Cholesterol:11mg; Sodium:202mg;

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TotalCarbohydrates:41g; Fiber:17g; Total Fat:26g; SaturatedFat:6g

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72 THE MICROBIOME DIET PLAN


Blueberry Banana Phase
ProteinBurst One
DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES

Tofu is often overlooked for this purpose, but is PREP TIME: 5 MINUTES

perfect to use in a smoothie. It is a great dairy-free


6 ounces soft tofu
protein source that creates a rich creaminess and
cup unsweetened plain
adds little actual flavor, allowing it to take on the
almond milk
taste of whatever you blend it with. This smoothie is
cup blueberries
sweetened with blueberries and a banana, and uses 1 banana
half of a standard block of tofu, enabling you to save

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teaspoon
some for another meal later in theweek. SERVES 1 groundcinnamon
4 or 5 ice cubes
Place all the ingredients in a blender and process until

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smooth.Serve.

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MAKE AHEAD All smoothies can be made ahead to save time; however,
they will need to be remixed in the morning for the best consistency. To
make things simple, you can prep all the ingredients in the blender and
refrigerate it overnight. In the morning, simply process and serve for a
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tasty meal in a snap.

Per Serving: Calories:254; Protein:14g; Cholesterol:0mg; Sodium:195mg;


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TotalCarbohydrates:33g; Fiber:5g; Total Fat:10g; SaturatedFat:1g


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Breakfast and Smoothies 73


Phase Tropical Turmeric Kefir
One Smoothie
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

PREP TIME: 5 MINUTES This smoothie uses kefir for its creamy base. Slightly
different in taste from yogurt, kefir is a cultured dairy
1 cup Kefir (page211) or
product that can be widely enjoyed on the microbiome
storebought
diet. Here it is combined with the anti-inflammatory
cup frozen
mangochunks
spice turmeric to create a slightly sweet, tropical
cup frozen blackberries smoothie with a bite. SERVES 1

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banana
1 teaspoon groundturmeric Place all the ingredients in a blender and process until
smooth.Serve.

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DID YOU KNOW? Curcumin, the yellow pigment that gives turmeric
its color, accounts for its status as one of the best sources of beta-
carotene. Although tumeric is a powerful antioxidant and is also

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antibacterial, it is perhaps best known for its anti-inflammatory
properties. It is commonly used in Indian cooking and makes its
wayinto many chili powders and spice blends.
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Per Serving: Calories:310; Protein:11g; Cholesterol:35mg; Sodium:125mg;
TotalCarbohydrates:48g; Fiber:7g; Total Fat:10g; SaturatedFat:5g
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74 THE MICROBIOME DIET PLAN


Raspberry Smoothie Phase
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES Two
This raspberry smoothie tastes like summer in a glass.
It is a no-nonsense, three-ingredient treat that makes
PREP TIME: 5 MINUTES
a light meal or post-workout snack. Because it uses
honey to cut the tart kefir flavor, you will have to wait 1 cup frozen raspberries
until phase two to enjoy this one. SERVES 1 1 cup Kefir (page211) or
storebought
Place all the ingredients in a blender and process until 1 teaspoon honey
smooth.Serve.

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Per Serving: Calories:248; Protein:10g; Cholesterol:35mg; Sodium:124mg;
TotalCarbohydrates:33g; Fiber:9g; Total Fat:10g; SaturatedFat:5g

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Breakfast and Smoothies 75


Phase Make-Ahead Egg and
One Vegetable Cups
GRAIN-FREE | NUT-FREE

PREP TIME: 10 MINUTES Getting enough protein in the morning is imperative


COOK TIME: 25 MINUTES
inorder to have plenty of energy to keep you going
until lunch. These quick egg cups are simple to throw
Nonstick cooking spray
1 tablespoon extravirgin
together in advance. Whip up a batch on a lazy week-
olive oil end day to make your weekday mornings quick, easy,
1 cup finely diced red and delicious. SERVES 6

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bellpepper
1 cup finely diced green 1. Preheat the oven to 350F.
bell pepper
2. Lightly spray the cups of a muffin tin with cooking spray.
1 cup finely diced

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yellowonion 3. In a large skillet, heat the oil over medium-high heat. Add
1 cup finely chopped the red and green peppers and the onion to the skillet and cook
cremini mushrooms for 5 to 7 minutes, until softened.
2 cups packed roughly
chopped baby
spinachleaves
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4. Add the mushrooms, spinach, and garlic and stir constantly
until the spinach just wilts. Season with the salt and pepper.
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1 garlic clove, chopped Remove the skillet from the heat.
teaspoon salt 5. In a large mixing bowl, whisk the eggs lightly. Stir in the
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teaspoon freshly ground cheese and the cooked vegetables.


black pepper
6 eggs 6. Pour the mixture evenly into the muffin tin, filling all 12 cups.
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cup shredded
7. Bake for 15 minutes, until the egg has set and the tops are firm.
Parmesancheese
8. Cool for 5 minutes, remove them from the muffin tin, and
serve. Refrigerate any leftovers in an airtight container for up
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to 4 days.

MAKE AHEAD You can freeze these and stock them up for later. To do
so, store them in the freezer in an airtight container for up to 1 month.
When ready to eat, heat them in the microwave for 1 to 2 minutes.

Per Serving: Calories:159; Protein:11g; Cholesterol:213mg; Sodium:398mg;


TotalCarbohydrates:7g; Fiber:2g; Total Fat:10g; SaturatedFat:3g

76 THE MICROBIOME DIET PLAN


Make-Ahead Tofu and Phase
Vegetable Frittatas One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Make these mini frittatas ahead and have a quick PREP TIME: 10 MINUTES

breakfast or lunch ready when you need it. Loaded COOK TIME: 30 MINUTES

with vegetables, these simple finger foods are packed


Nonstick cooking spray
with protein to keep you energized. Dont overlook 1 (12ounce) package
their ability to transform lunchtime as wellpaired extrafirm tofu
with a salad, they are filling and ensure you get your 1 tablespoon
daily dose of veggies. SERVES 6

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nutritionalyeast
2 tablespoons tamari
1. Preheat the oven to 350F. 1 teaspoon extravirgin
olive oil
2. Lightly spray the cups of a muffin tin with cooking spray.

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1 small potato, finely diced
3. In a blender, combine the tofu, nutritional yeast, and 1 red bell pepper,
tamari. Process until smooth and set aside. finelydiced
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4. In a large skillet, heat the oil over medium-high heat. Add
the potato to the skillet and cook for 5 minutes, until it starts
cup diced yellow onion
2 cups thinly sliced
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spinachleaves
to brown. Add the bell pepper and onion to the skillet and cook cup chopped fresh
for 5 to 7 minutes, until softened. basilleaves
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5. Add the spinach, basil, and garlic to the skillet and stir 2 garlic cloves, minced

constantly until the spinach just wilts.


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6. Add the tofu mixture to the vegetables and stir to combine.


7. Scoop the mixture evenly into the muffin tin, filling all
12cups. Bake for 15 to 20 minutes, until the tops have slightly
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browned and the frittatas are firm.

INGREDIENT TIP Nutritional yeast is also commonly called brewers


yeast. It is extremely rich in B vitamins and has a distinct nutty taste.
Look for it at health food stores, bulk-food sections, or online.

Per Serving: Calories:94; Protein:7g; Cholesterol:0mg; Sodium:354mg;


TotalCarbohydrates:10g; Fiber:3g; Total Fat:3g; SaturatedFat:1g

Breakfast and Smoothies 77


Phase Fried Eggs over
One Greens and Beans
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

PREP TIME: 5 MINUTES Refried-style beans topped with eggs for breakfast?
COOK TIME: 15 MINUTES
Yes! Though you may never have thought to serve
beans at breakfast, they are a quick and easy way to get
1 (15ounce) can
lowsodium black beans, plenty of fiber and protein into your body first thing
rinsed and drained in the morning. Similar to making refried beans, but
teaspoon freshly ground using no added fat, the black beans are roughly mashed
black pepper, divided and topped with a blanket of kale. Make sure the fried

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cup shredded egg yolk is runny, as it forms a delicious, savory dress-
Parmesancheese ing when mixed with the beans and kale. SERVES 4
2 teaspoons extravirgin

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olive oil, divided
1. In a small pot, combine the beans and cup of water. Bring
4 cups sliced and stemmed
to a boil over medium-high heat and simmer for 5 minutes.
kale leaves
teaspoon salt, divided
4 eggs
4 tablespoons Fermented
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Mash the beans coarsely. Stir in teaspoon of pepper and the
Parmesan. Transfer to a dish and cover to keep warm.

2. In a large skillet, heat 1 teaspoon of olive oil over medium


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Salsa (page217) or heat. Add the kale and teaspoon of salt and stir to coat.
storebought salsa Reduce the heat to medium-low and cook, stirring regularly, for
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3 to 5 minutes, until the kale wilts. Remove from the heat and
transfer to a plate.
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78 THE MICROBIOME DIET PLAN


3. Heat the remaining 1 teaspoon of olive oil in the pan over
medium-high heat. Crack the eggs into the pan and fry for 3to
5 minutes. For a firmer egg, cook for a bit longer; for a runnier
egg, do not flip. Season with the remaining teaspoon of salt
and teaspoon of pepper.

4. On each plate, arrange a scoop of beans, followed by a scoop

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of greens, and top with an egg. Add 1 tablespoon of salsa to each
plate and serve.

Per Serving: Calories:269; Protein:19g; Cholesterol:212mg; Sodium:505mg;

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TotalCarbohydrates:28g; Fiber:11g; Total Fat:10g; SaturatedFat:3g

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Breakfast and Smoothies 79


Phase Poached Eggs on a Bed of
Two Kale Pesto and Tomatoes
GRAIN-FREE | UNDER 30 MINUTES

PREP TIME: 10 MINUTES The vibrant color and savory flavor of these eggs and
COOK TIME: 5 MINUTES
greens will satisfy children and adults alike. Prepare
the pesto up to three days in advance so you can make
FOR THE PESTO
2 cups roughly torn this dish quickly in the morning. SERVES 2
kaleleaves
2 tablespoons extravirgin TO MAKE THE PESTO

olive oil In a blender, combine the kale, olive oil, walnuts, garlic,

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cup walnut pieces Parmesan, salt, and pepper. Process until smooth.
2 garlic cloves TO MAKE THE EGGS
2 tablespoons grated 1. In a small saucepan, bring about 3 inches of water to a

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Parmesan cheese simmer over medium-high heat. Add the vinegar.
teaspoon salt
Freshly ground 2. Crack the eggs into the pan, one at a time, using a spoon
blackpepper

FOR THE EGGS


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each time to help hold the whites together slightly until they
begin to firm. Cook for 3 to 5 minutes, depending on how runny
you want the yolk. When cooked to your desired firmness, use
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1 tablespoon white vinegar aslotted spoon to remove the eggs from the pan.
4 eggs
3. Spray a small skillet with cooking spray and place over
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Nonstick cooking spray


medium-high heat. Saut the tomato briefly, until warmed
1 large tomato, diced
through, then divide it between two serving plates. Top each
with two poached eggs and a generous scoop of pesto. Serve.
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MAKE AHEAD The pesto for this recipe can be made up to three days
ahead. Store it in an airtight container until ready for use. If there is
extra left over after making this recipe, use it as a seasoning to flavor
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vegetables, fish, or even salads.

Per Serving: Calories:453; Protein:22g; Cholesterol:421mg; Sodium:561mg;


TotalCarbohydrates:14g; Fiber:5g; Total Fat:37g; SaturatedFat:7g

80 THE MICROBIOME DIET PLAN


Brown Rice and Egg Phase
Breakfast Bowl with Kimchi One
DAIRY-FREE | NUT-FREE | UNDER 30 MINUTES

Around the world, rice is commonly served at break- PREP TIME: 10 MINUTES

fast. Loaded with fiber and vitamins, brown rice is a COOK TIME: 5 MINUTES

filling grain that maintains its original bran layers,


2 cups cooked brown rice
giving you all its nutrients. Brown rice has a shorter (see Tip)
shelf life than its processed white counterparts, so you 1 teaspoon extravirgin
should purchase it in smaller quantities as needed to olive oil
ensure its freshness. SERVES 4

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4 eggs
Salt
1. Add cup of rice to each of four bowls. Freshly ground
blackpepper
2. In a large skillet, heat the olive oil over medium-high heat.

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2 cups Kimchi with Sesame
Crack the eggs into the skillet and fry them for 3 to 5 minutes. Seeds (page214)
For a firmer egg, cook a bit longer and flip; for a runnier egg, do 1 avocado, pitted, peeled,

ricebowl.
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not flip. Season with the salt and pepper. Transfer 1 egg to each and cut into strips
4 scallions, green parts
only, thinly sliced
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3. Arrange cup of kimchi, one-quarter of the avocado, and
one-quarter of the scallions in each bowl. cup rice vinegar
1 teaspoon sesame oil
4. In a small bowl, whisk the rice vinegar and sesame oil
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INGREDIENT TIP Several recipes in this book call for cooked brown rice.
Heres how to cook it perfectly: For each cup of brown rice, use 2 cups
of water and a pinch of salt. Combine in a saucepan and bring to a boil
over medium-high heat. When it boils, reduce the heat to low, cover the
pan, and simmer the rice for 45 minutes, until all the water has been
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absorbed. Fluff with a fork and enjoy.

Per Serving: Calories:305; Protein:11g; Cholesterol:208mg; Sodium:867mg;


TotalCarbohydrates:30g; Fiber:6g; Total Fat:16g; SaturatedFat:3g

Breakfast and Smoothies 81


Phase Quinoa Almond Muffins
One DAIRY-FREE

Quinoa muffins are a go-to breakfast item. Have


onewith a poached egg to stay powered up until
PREP TIME: 10 MINUTES
COOK TIME: 25 MINUTES lunchtime. Made with a blend of almond and
oat flours,these gluten-free muffins pack in the
Nonstick cooking spray protein and are sweetened with golden raisins
cup gluten-free andapplesauce. MAKES 12 MUFFINS
rolledoats
cup almond meal
1. Preheat the oven to 350F.

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cup flaxseed meal
teaspoon 2. Spray the cups of a muffin tin with cooking spray.
groundcinnamon
3. In a blender, process the oats until they are finely ground
1 teaspoons
and resemble flour.

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bakingpowder
1 teaspoon salt 4. In a medium mixing bowl, combine the processed oats,
almond meal, flaxseed meal, cinnamon, baking powder, and
1 cup cooked quinoa
2 tablespoons canola oil
cup unsweetened
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salt. Add the quinoa and mix to incorporate.

5. In a small bowl, mix the canola oil, applesauce, egg, and


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applesauce
vanilla. Fold into the dry ingredients and stir until just mixed.
1 egg
Fold in the golden raisins.
1 teaspoon pure
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vanillaextract 6. Divide the batter between the 12 cups of the muffin tin,
cup golden raisins filling each about halfway. Bake for 25 minutes, until firm to
the touch and lightly browned. Serve, or freeze in an airtight
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container for up to 1 month.

Per Serving: Calories:158; Protein:5g; Cholesterol:17mg; Sodium:249mg;


TotalCarbohydrates:15g; Fiber:3g; Total Fat:10g; SaturatedFat:1g
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82 THE MICROBIOME DIET PLAN


Apricot Nut Muffins Phase
Apricots provide lovely nuggets of sweetness through- Two
out these nutty muffins, while applesauce provides
added flavor to the batter. Using a combination of oat
PREP TIME: 10 MINUTES
and almond flours, these gluten-free muffins are filling COOK TIME: 25 MINUTES
on their own and even better when served with an
egg. MAKES 12 MUFFINS Nonstick cooking spray
2 cups gluten-free
1. Preheat the oven to 350F. rolledoats
cup almond flour
2. Spray the cups of a muffin tin with cooking spray.

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1 teaspoons
3. In a blender, process the oats until they are finely ground bakingpowder
and resemble flour. 1 teaspoon salt
1 cups unsweetened
4. In a mixing bowl, combine the processed oats, almond flour,

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plain yogurt or Kefir
baking powder, and salt. (page211), or
store-bought
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5. In a small bowl, mix the yogurt, applesauce, eggs, and
canola oil. Fold this mixture into the dry ingredients and stir
until just mixed. Fold in the apricots and walnuts.
cup unsweetened
applesauce
2 eggs
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6. Divide the batter between the 12 cups of the muffin tin, 2 tablespoons canola oil
filling each about halfway. Bake for 25 minutes, until firm to cup diced dried apricots
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the touch and lightly browned. Serve, or freeze in an airtight cup chopped walnuts
container for up to 1 month.
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INGREDIENT TIP Dried apricots are often dried unsweetened, unlike


many other dried fruits, such as cranberries, which are so often sweet-
ened. If desired, you can substitute any other type of unsweetened dried
stone fruit, such as peaches, mangos, or nectarines, for theapricots.
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Per Serving: Calories:294; Protein:12g; Cholesterol:38mg; Sodium:280mg;


TotalCarbohydrates:30g; Fiber:6g; Total Fat:16g; SaturatedFat:3g

Breakfast and Smoothies 83


Phase Chocolate, Peanut Butter,
One and Zucchini Muffins
DAIRY-FREE

PREP TIME: 10 MINUTES Zucchini wonderfully adds vegetable bulk to muffins


COOK TIME: 20 MINUTES
while its mild flavor is guided by whatever you mix
with it. Here it meets up with chocolate, peanut butter,
Nonstick cooking spray
cup smooth
and an oat-almond flour mix that is sure to leave you
peanutbutter satisfied and nourished. MAKES 12 MUFFINS
1 ripe banana, mashed
1. Preheat the oven to 375F.

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cup honey
cup unsweetened 2. Spray the cups of a muffin tin with cooking spray.
cocoapowder
2 tablespoons 3. In a large bowl, combine the peanut butter, banana, and

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flaxseedmeal honey. Mix well. Add the cocoa powder, flaxseed meal, and
1 teaspoon pure vanilla and stir to combine.
vanillaextract
teaspoon baking soda
1 cup shredded zucchini
combine. Fold in the zucchini.
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4. Sprinkle the baking soda over the mixture and stir to

5. Divide the batter between the 12 cups of the muffin tin,


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filling each about halfway. Bake for 20 minutes, until firm to
the touch and lightly browned. Serve, or freeze in an airtight
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container for up to 1 month.

Per Serving: Calories:107; Protein:4g; Cholesterol:0mg; Sodium:104mg;


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TotalCarbohydrates:12g; Fiber:2g; Total Fat:6g; SaturatedFat:1g


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84 THE MICROBIOME DIET PLAN


Oat, Walnut, and Phase
GoldenRaisin Granola One
DAIRY-FREE

For a quick breakfast, granola is the best. Store-bought PREP TIME: 5 MINUTES

varieties are loaded with sugar, but this simple home- COOK TIME: 1 HOUR

made recipe tastes great without adding any. Mix it


2 cups gluten-free
with yogurt and fresh fruit for a sweet and savory rolledoats
breakfast you can feel good about. Be sure to set the cup walnut pieces
timer when you are cooking granola, as it can burn cup sesame seeds
easily if not stirred regularly. MAKES2CUPS

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1 tablespoon ground
cinnamon
1. Preheat the oven to 225F. 1 teaspoon ground ginger
teaspoon salt
2. Line a baking sheet with parchment paper.

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3 egg whites
3. In a large bowl, mix the oats, walnuts, sesame seeds, cup golden raisins
cinnamon, ginger, and salt.
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4. In a small bowl, beat the egg whites until well mixed, then
fold them into the oats until well coated.
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5. Transfer the oat mixture to the baking sheet and bake for
1hour, stirring the granola every 20 minutes.
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6. Remove from the oven and set aside to cool. Stir in the
raisins. This granola can be stored in an airtight container for
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up to 2 weeks.

Per Serving ( cup): Calories:200; Protein:8g; Cholesterol:0mg; Sodium:132mg;


TotalCarbohydrates:26g; Fiber:5g; Total Fat:8g; SaturatedFat:1g
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Breakfast and Smoothies 85


Phase Oat and Nut Muesli
One with Raspberries
UNDER 30 MINUTES

PREP TIME: 5 MINUTES Muesli is similar to granola, except that its not cooked.
Instead, this quick cereal-like mixture is simply
2 cups gluten-free
combined and stored until ready to eat. Because
rolledoats
its dry, its best served mixed into a bowl of yogurt
cup almonds, broken
into pieces
or with dairy-free milk, such as almond, hemp, or
cup cashews soymilk.MAKES 2 CUPS

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cup golden raisins
2 tablespoons flaxseed 1. In a mixing bowl, combine the oats, almonds, cashews,
cup unsweetened dried raisins, flaxseed, and coconut. Stir well to combine and transfer
coconut flakes to an airtight container.

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Unsweetened plain 2. To serve, place cup of muesli in a bowl and pour cup of
dairyfree milk or
nondairy milk over it. Top with raspberries. Store the muesli in
unsweetened plain
yogurt, for serving
Fresh raspberries,
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an airtight container for up to 2 weeks.

Per Serving: Calories:216; Protein:8g; Cholesterol:0mg; Sodium:4mg;


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forserving TotalCarbohydrates:28g; Fiber:5g; Total Fat:9g; SaturatedFat:3g
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86 THE MICROBIOME DIET PLAN


Probiotic Cinnamon Phase
SteelCut Oats One
Steel cut oats are a bit firmer than rolled oats and have
a rather pleasing texture. Cut from whole oat groats, PREP TIME: 5 MINUTES
they have a shorter cooking time than when whole COOK TIME: 25 MINUTES

and are less processed than rolled oats. Here they are
1 cup gluten-free steel
mixed with cinnamon, flaxseed, kefir, and vanilla for a
cutoats
tasty probiotic powerhouse. SERVES 4 teaspoon salt
2 tablespoons
1. In a medium pot, bring the oats, salt, flaxseed meal, and

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flaxseedmeal
3cups of water to a boil over high heat. Boil for 1 minute, 1 cup Kefir (page211), or
reduce the heat to low, and simmer for 25 minutes. store-bought
2. Remove the oatmeal from the heat and stir in the kefir, 1 teaspoons

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groundcinnamon
cinnamon, and vanilla. Divide between four bowls, top each
1 teaspoon pure
with 1 tablespoon each of walnuts and raisins, and serve.
vanillaextract
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Per Serving: Calories:296; Protein:12g; Cholesterol:3mg; Sodium:170mg;
TotalCarbohydrates:43g; Fiber:7g; Total Fat:10g; SaturatedFat:2g
4 tablespoons
walnutpieces
4 tablespoons
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goldenraisins
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Breakfast and Smoothies 87


Phase Overnight Oatmeal
One with Fruit and Nuts
UNDER 30 MINUTES

PREP TIME: 5 MINUTES Make a couple of these every week to have on hand
COOK TIME: 20 MINUTES
for a morning when you would rather not think about
breakfast, and you will be a happier person. So easy to
cup gluten-free
rolledoats make, and so delicious, these simple breakfast cups are
cup unsweetened plain perfect for busy work mornings. If you prefer, toss it in
almond milk the microwave with a little extra almond milk to serve
hot, or eat it right out of the fridge. SERVES 1

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cup unsweetened
plainyogurt
2 teaspoons chia seeds In a small jar, mix the oats, almond milk, yogurt, and chia seeds
cup fresh fruit together. Cover and refrigerate overnight. Stir and top with

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(strawberries, bananas, your choice of fresh fruit. Premade jars of oatmeal may be
blueberries, raspberries, stored in the refrigerator for 3 to 4 days.
grapes, peaches, plums)
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Per Serving: Calories:351; Protein:15g; Cholesterol:13mg; Sodium:120mg;
TotalCarbohydrates:51g; Fiber:11g; Total Fat:11g; SaturatedFat:3g
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88 THE MICROBIOME DIET PLAN


Yogurt Parfait Phase
UNDER 30 MINUTES One
Yogurt parfaits take just minutes to throw together
and are just as easy to enjoy. Mix and match
PREP TIME: 5 MINUTES
your favorite fruits in this recipe, and you have a
customizable breakfast that doesnt get old. Prepare 2 cups unsweetened
a couple of these at once to cut down on prep time plainyogurt
and have extras on hand for when you dont feel like 2 teaspoons pure
making breakfast. SERVES 2 vanillaextract
cup Oat, Walnut, and

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Golden Raisin Granola
1. In a small bowl, mix the yogurt and vanilla.
(page85), divided
2. Scoop cup of the yogurt mixture into each of two small cup sliced fresh
cups. Top each with 2 tablespoons of granola, strawberries, strawberries

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andblueberries. cup fresh blueberries

3. Add another cup of the yogurt mixture to each cup and


top with the remaining granola and fruit. C
MAKE AHEAD These can be made up to three days in advance. Cover
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with an airtight lid and store in the refrigerator.

Per Serving: Calories:405; Protein:17g; Cholesterol:35mg; Sodium:283mg;


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TotalCarbohydrates:49g; Fiber:6g; Total Fat:16g; SaturatedFat:6g


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Breakfast and Smoothies 89


Phase Chia Yogurt Melon Bowl
One GRAIN-FREE | UNDER 30 MINUTES

No need to break out the dishes when you eat a melon


breakfast bowlthe melon actually works as the bowl.
PREP TIME: 5 MINUTES
You can prep these the night before if desired; just
cup chia seeds make sure that you drain any excess juice from the
1 cup unsweetened melon so that the contents do not get soggy. SERVES 2
plainyogurt
1 small honeydew or In a small bowl, mix the chia seeds and yogurt. Divide the
cantaloupe melon, halved mixture between the two melon halves. Top with kiwi slices,

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and seeded blueberries, raspberries, and almonds. Serve.
1 kiwi fruit, peeled
andsliced Per Serving: Calories:533; Protein:15g; Cholesterol:18mg; Sodium:173mg;
cup fresh blueberries TotalCarbohydrates:82g; Fiber:21g; Total Fat:20g; SaturatedFat:4g

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cup fresh raspberries
cup sliced almonds

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90 THE MICROBIOME DIET PLAN


Vanilla Chia Seed Phase
Pudding with Strawberries One
and Almonds
DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES PREP TIME: 5 MINUTES

Topped with fruit and nuts, this no-cook, protein-rich cup chia seeds
pudding is a perfect dish to get you going in the morn- 2 cups unsweetened plain
ing. Gelatinous chia seeds thicken the almond milk almond milk
overnight to create a simple pudding. Mix the chia and 2 teaspoons pure
milk at least an hour before you are ready to serve and vanillaextract

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top with fresh strawberries and almonds. SERVES 2 cup sliced almonds
1 cup sliced fresh
1. In each of two small containers or cups, mix cup of chia strawberries

seeds and 1 cup of almond milk. Add 1 teaspoon of vanilla to

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each cup. Stir well, cover, and refrigerate overnight.

2. In the morning, stir to incorporate. Top with the almonds


and strawberries, and serve. C
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MAKE AHEAD Make these up to three days in advance. Before serving,
stir well to mix the chia seeds throughout the pudding and top with
fruit, nuts, or seeds, as desired.
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Per Serving: Calories:438; Protein:14g; Cholesterol:0mg; Sodium:193mg;


TotalCarbohydrates:38g; Fiber:27g; Total Fat:28g; SaturatedFat:3g
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Breakfast and Smoothies 91


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Chapter
Six

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Soups, Stews,
andSalads
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Soups and salads can form a meal on their own, or they can be served
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as a side dish to a larger meal. Either way, you will be winning when
it comes to adding more vegetables to your diet. Soups and salads are
often perfect for making ahead of time, and are flexible in that they can
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be mixed and matched with a wide variety of meals. The flexibility to


mix and match makes them seem luxurious when compared with the
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short amount of time you will spend preparing them.


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Winter Pear, Beet, and Pomegranate Salad (page 112) 93


95 Beet Yogurt Soup
96 Miso Soup with Tofu and Seaweed
98 Creamy Tomato Soup
99 Simple Lentil Soup

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100 Curried Lentil and ParsnipSoup
101 Simple Black Bean Soup
102 Black Bean Chili

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103 Chickpea, Tomato, andKaleSoup
104 Corn and Whitefish Chowder
105
106
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Chicken and Brown RiceSoup
Beef and Root VegetableStew
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107 Simple Green Side Salad
108 Asian Kale Salad with Sesame-Ginger Dressing
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109 Fragrant Fennel and KohlrabiSalad


110 Gazpacho Salad
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111 Sweet and Savory Orange Walnut Salad


112 Winter Pear, Beet, and Pomegranate Salad
113 Egg and Beet Spinach Salad
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114 Tofu and Lentil Salad


116 Broccoli and Olive Salad
117 Simple Loaded Coleslaw

94
Beet Yogurt Soup Phase
GRAIN-FREE | NUT-FREE One
Beets are packed with vitamins and minerals, which
give them their striking red color. This soup is simple
PREP TIME: 5 MINUTES
and clean, livened with a scoop of yogurt at the end to COOK TIME: 35 MINUTES
pack in some extra probiotic goodness. Be sure that
you remove the soup from the heat before adding the 4 medium beets

yogurt so that the heat does not destroy the valuable 1 potato, peeled
2 celery stalks,
living bacteriaand its best served right after you
roughlychopped
make it, rather than stored and reheated, for the same

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1 yellow onion, peeled
reason. SERVES 4 TO 6
1 cup packed
spinachleaves
1. Fill a medium saucepan with about 2 inches of water and 2 cups lowsodium
place the pan over medium-high heat.

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vegetable broth
2. In a steamer basket, place the beets, potato, celery, and teaspoon salt

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onion. Put the basket in the saucepan (making sure the water
does not touch the vegetables) and bring the water to a boil.
Cover the pan and steam the vegetables for 30 minutes, until
teaspoon freshly ground
black pepper
cup unsweetened
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plainyogurt
the beets are tender when pierced with a fork. Add the spinach
to the basket and steam until just wilted.
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3. Remove all the vegetables from the basket and transfer


them to a blender. Process until smooth and place back in the
empty saucepan.
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4. Add the broth, salt, and pepper and bring to a simmer over
medium heat for 5 minutes. Remove from the heat and add the
yogurt, whisking to combine. Serve.
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DID YOU KNOW? Beets get their color from the pigment betalain, the
same component that makes varieties of Swiss chard red. Because of
the vegetables inherent sweetness, the sugar beet, a relative of the
common red beet, is specifically grown for and processed into sugar,
accounting for up to one-third of worldwide sugar production.

Per Serving: Calories:144; Protein:4g; Cholesterol:3mg; Sodium:483mg;


TotalCarbohydrates:23g; Fiber:6g; Total Fat:4g; SaturatedFat:1g

Soups, Stews, andSalads 95


Phase Miso Soup with Tofu
One and Seaweed
DAIRY-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

PREP TIME: 5 MINUTES A cornerstone of the Japanese diet, miso soup fits nicely
COOK TIME: 10 MINUTES
into the microbiome diet as well. Made using the fer-
mented soy product miso, this salty soup is nourishing
1 tablespoon dried
wakame seaweed flakes and delicious. This soup can be served as any meal of the
(see Tip) dayincluding breakfast, as it is in Japanor as a light
4 cups lowsodium accompaniment. Serve it hot right after you make it, as
vegetable stock it cannot be stored. While traditional miso uses a dashi

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cup cubed firm tofu fish stock, this version substitutes vegetable stock to
2 tablespoons miso paste make it more accessible. You will need to source some
2 tablespoons chopped miso paste, which can be found in many well-stocked

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scallions, white and
grocery stores and most Asian markets. Look for shiro,
greenparts
or white, miso, which has a lighter flavor than other
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varieties and is perfect for miso soup. SERVES 4

1. In a small bowl, cover the wakame with cool water and set
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itaside.

2. In a small saucepan, heat the vegetable stock over medium-


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high heat until simmering. Add the tofu and heat through.

3. Drain the wakame, squeezing out the excess water. Add it to


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the stock and stir. Turn off the heat.


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96 THE MICROBIOME DIET PLAN


4. Place the miso paste in a large ladle, and add a bit of the
stock to the ladle. Use a chopstick or fork to mix the miso and
stock together. While mixing, pour the liquid back into the
saucepan, scoop up a bit more stock, and repeat until all the
miso is mixed in, without any lumps.

5. Divide the soup into four bowls and top with the

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scallions.Serve.

INGREDIENT TIP Wakame is an olive-green sea vegetable hailing


predominately from Northern Japan. It is rich in calcium, iron, protein,
and niacin, as well as vitamins A and C. Look for it at any Asian market,

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where it is readily available.

TIP Removing the soup from the heat before adding the miso prevents
the heat from destroying the valuable living bacteria. C
Per Serving: Calories:39; Protein:3g; Cholesterol:0mg; Sodium:419mg;
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TotalCarbohydrates:4g; Fiber:1g; Total Fat:1g; SaturatedFat:0g
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Soups, Stews, andSalads 97


Phase Creamy Tomato Soup
One DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES

Tomato soup is a classic comfort food. Skip the stuff


from a can that is laden with preservatives and sugar,
PREP TIME: 5 MINUTES
COOK TIME: 20 MINUTES and instead make this warming, simple soup in just
minutes. By using canned tomatoes, you can cut out
cup extravirgin olive oil much of the prep work and have soup on the table in
1 large yellow onion, cut aflash. SERVES 4 TO 6
into wedges
2 (28ounce) cans whole
1. In a large saucepan, heat the olive oil over medium-high

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lowsodium tomatoes
heat. Add the onion and cook for 2 to 3 minutes, until fragrant.
1 teaspoon salt
teaspoon freshly ground 2. Add the tomatoes and their juices along with 2 cups of
black pepper water to the saucepan. Bring to a simmer, reduce the heat to

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1 cup unsweetened plain medium-low, and simmer for 20 minutes, stirring occasionally.
almond milk
3. Using an immersion blender or blender, pure the soup to
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the desired consistency. If using a blender, work in batches to
prevent splattering, as the soup is hot.
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4. Add the salt, pepper, and almond milk. Stir to heat through,
and serve.
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INGREDIENT TIP Canned tomatoes have the most flavor when they are
canned whole. If available, look for a variety that is fire-roasted, which
locks in even more flavor.
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MAKE AHEAD This soup can be made up to three days in advance and
stored in the refrigerator.

Per Serving: Calories:212; Protein:4g; Cholesterol:0mg; Sodium:904mg;


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TotalCarbohydrates:20g; Fiber:5g; Total Fat:15g; SaturatedFat:2g

98 THE MICROBIOME DIET PLAN


Simple Lentil Soup Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN One
A cup of good lentil soup is warming, filling, and loaded
with fiber and vegetables. While many versions of
PREP TIME: 10 MINUTES
lentil soup use smoked meat to add flavor, this one is COOK TIME: 40 MINUTES
vegetable driven and complex. Make a double batch if
you like it, as it freezes well and is a great consolation 2 tablespoons extravirgin
olive oil
on a cold and blustery day.SERVES 4
1 yellow onion, diced
2 celery stalks, diced
1. In a large pot, heat the olive oil over medium-high heat. Add

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2 carrots, diced
the onion, celery, and carrots and cook, stirring frequently, for
4 garlic cloves, minced
about 5 minutes, until the vegetables are lightly browned. Add
1 cup brown or French
the garlic and cook for 1 minute, stirring continuously.
green lentils, picked over

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2. Add the lentils, broth, tomatoes, cumin, coriander, salt, and andrinsed
pepper and bring to a boil. Reduce the heat and simmer for 4 cups lowsodium
20 to 25 minutes, until the lentils are soft. Add the chard and vegetable broth

tender and the soup has thickened.


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continue simmering for 10 minutes more, until the lentils are 1 (15ounce) can diced
tomatoes, drained
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teaspoon ground cumin
3. Add the lemon juice to the soup and stir to combine. Serve. teaspoon ground
coriander
MAKE AHEAD Freeze this soup for up to 1 month in an airtight
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teaspoon salt
container. To serve, thaw in the refrigerator overnight and reheat in a
saucepan on the stove or in a microwave-safe dish in the microwave.
teaspoon freshly ground
black pepper
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Per Serving: Calories:302; Protein:14g; Cholesterol:0mg; Sodium:581mg;


1 cup chopped Swiss chard
TotalCarbohydrates:43g; Fiber:19g; Total Fat:8g; SaturatedFat:1g
Juice of 1 lemon
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Soups, Stews, andSalads 99


Phase Curried Lentil and
One ParsnipSoup
GRAIN-FREE | NUT-FREE

PREP TIME: 10 MINUTES This curried lentil soup is a warming twist on the
COOK TIME: 25 MINUTES
ordinary. Parsnips add richness to the soup, which is
pured and served with a generous dollop of yogurt on
2 tablespoons extravirgin
olive oil top. Red lentils give this lightly spiced soup a bright
1 yellow onion, diced hue. SERVES 4
4 parsnips, diced
1. In a large saucepan, heat the olive oil over medium-high

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2 garlic cloves, minced
2 tablespoons heat. Add the onion and parsnips, and cook, stirring frequently,
currypowder for about 5 minutes, until the vegetables are lightly browned.
4 cups low-sodium Add the garlic and cook for 1 minute, stirring constantly.

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vegetable broth
2. Add the curry powder and stir for an additional minute,
cup red lentils, picked
until fragrant. Add the broth and bring to a boil. Reduce the
over and rinsed
teaspoon salt
Juice of lemon
the lentils are tender.
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heat, add the lentils and salt, and simmer for 20 minutes, until

3. Pure the soup in batches using a blender, or use an immer-


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cup roughly chopped
cilantro, for serving sion blender to pure it directly in the pot. Stir in the lemon
Unsweetened plain yogurt, juice. Serve, topped with the cilantro and a dollop of yogurt.
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for serving
MAKE AHEAD Freeze this soup for up to 1 month in an airtight
container. To serve, thaw in the refrigerator overnight and reheat in a
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saucepan on the stove or in a microwave-safe dish in the microwave.

Per Serving: Calories:226; Protein:7g; Cholesterol:0mg; Sodium:441mg;


TotalCarbohydrates:33g; Fiber:12g; Total Fat:8g; SaturatedFat:1g
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100 THE MICROBIOME DIET PLAN


Simple Black Bean Soup Phase
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES One
Thick and spicy, this black bean soup is a creamy
masterpiece when topped with a heaping spoonful of
PREP TIME: 5 MINUTES
yogurt. Prepare a Simple Green Side Salad (page107) COOK TIME: 15 MINUTES
while the soup is cooking, and you have a balanced and
tasty meal in less than 30 minutes from start to finish. 1 tablespoon extravirgin
olive oil
Perfect. SERVES 4
1 large yellow onion, diced
1 small green bell pepper,
1. In a large saucepan, heat the olive oil over medium-high

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stemmed, seeded,
heat. Saut the onion and green pepper for about 5 minutes,
anddiced
until they begin to soften. Add the garlic and stir for 1 minute.
2 garlic cloves, minced
2. Add the beans, broth, vinegar, cumin, salt, and pepper. 2 (15ounce) cans

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Bring to a boil, reduce the heat, and simmer for 10 minutes. lowsodium black beans,
Serve with a dollop of yogurt and garnished with the cilantro. drained and rinsed
4 cups lowsodium
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MAKE AHEAD Freeze this soup for up to 1 month in an airtight
container. To serve, thaw in the refrigerator overnight and reheat in a
saucepan on the stove or in a microwave-safe dish in the microwave.
vegetable broth
1 tablespoon white
winevinegar
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Per Serving: Calories:288; Protein:4g; Cholesterol:0mg; Sodium:765mg; 1 teaspoon ground cumin
TotalCarbohydrates:48g; Fiber:19g; Total Fat:4g; SaturatedFat:1g 1 teaspoon salt
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teaspoon freshly ground


black pepper
Unsweetened plain yogurt,
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for serving
Cilantro, for garnish
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Soups, Stews, andSalads 101


Phase Black Bean Chili
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

Chili lovers will appreciate this simple, no-nonsense


chili that tastes great. This quick version uses canned
PREP TIME: 5 MINUTES
COOK TIME: 15 MINUTES black beans to eliminate lengthy soaking and cooking
time, and requires just a few ingredients to make a
1 tablespoon extravirgin wonderful chili in a matter of minutes. SERVES 4
olive oil
1 small yellow onion, diced 1. In a large saucepan, heat the olive oil over medium-high
2 (15ounce) cans heat. Add the onion and saut until it begins to soften, about

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lowsodium black beans,
5minutes.
drained and rinsed
1 (15ounce) can 2. Add the beans, tomatoes, and chipotle chile to the sauce-
fireroasted tomatoes pan and stir to incorporate. Bring to a boil, reduce the heat,

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1 chipotle chile in adobo and simmer for 10 minutes. Season with salt and pepper to
sauce, finely minced taste.Serve.
teaspoon salt
Freshly ground
blackpepper
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INGREDIENT TIP Look for chipotle chiles in adobo sauce in the Mexican
section of your supermarket. One can will last you quite a while, as it
contains multiple peppers. Once open, the best way to store them is
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to freeze them. Pure the whole can and freeze in ice cube trays, then
transfer to a zip-top freezer storage bag once frozen solid. One ice
cubesize piece equals about one pepper.
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MAKE AHEAD This soup can be made up to three days in advance and
stored in the refrigerator.
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Per Serving: Calories:324; Protein:15g; Cholesterol:0mg; Sodium:707mg;


TotalCarbohydrates:43g; Fiber:18g; Total Fat:11g; SaturatedFat:2g
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102 THE MICROBIOME DIET PLAN


Chickpea, Tomato, Phase
andKaleSoup One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Chickpeas are firmer than most beans, allowing PREP TIME: 10 MINUTES

them to hold their shape after cooking. Here they are COOK TIME: 25 MINUTES

center stage, providing protein and a nutty flavor that


1 tablespoon extravirgin
complements this simple tomato-infused soup. With olive oil
the addition of plenty of leafy green kale, this is a well- 1 medium yellow
balanced meal that will keep you full all afternoon onion,diced
long. SERVES 4 TO 6

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3 garlic cloves, minced
2 (15ounce) cans
1. In a large saucepan, heat the olive oil over medium-high lowsodium chickpeas
heat. Add the onion and cook, stirring regularly, for about 1 (15ounce) can

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5minutes, until it begins to soften. Add the garlic and cook for fireroasted tomatoes
1minute more. 2 cups lowsodium
vegetable broth
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2. Add the chickpeas, tomatoes, broth, 2 cups of water, the
paprika, turmeric, oregano, salt, and pepper. Stir well, bring to
a boil, reduce the heat, and simmer for 20minutes.
1 tablespoon
smokedpaprika
2 teaspoons
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groundturmeric
3. Stir in the kale and cook briefly, until just wilted. Remove
1 teaspoon dried oregano
from the heat and serve.
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1 teaspoon salt
MAKE AHEAD Freeze this soup for up to 1 month in an airtight teaspoon freshly ground
container. To serve, thaw in the refrigerator overnight and reheat in a black pepper
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saucepan on the stove or in a microwave-safe dish in the microwave. 1 bunch kale, stemmed and
thinly sliced
Per Serving: Calories:252; Protein:11g; Cholesterol:0mg; Sodium:713mg;
TotalCarbohydrates:39g; Fiber:11g; Total Fat:7g; SaturatedFat:1g
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Soups, Stews, andSalads 103


Phase Corn and Whitefish Chowder
One DAIRY-FREE | GRAIN-FREE

Creamy soups are great comfort food, and sometimes


you just need to indulge. This thick and rich chowder
PREP TIME: 10 MINUTES
COOK TIME: 35 MINUTES is perfect for the occasion but is actually guilt-free as
it calls for almond milk instead of cream. Believe me,
1 tablespoon extravirgin you wont miss the cream. Take the corn out of the
olive oil
freezer when you start making the soup, and it should
2 yellow onions, diced
be defrosted in time.SERVES 4 TO 6
1 cup lowsodium

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vegetable broth
1. In a large saucepan, heat the olive oil over medium-high
2 large russet potatoes,
heat. Add the onions and cook, stirring frequently, for about
peeled and cut into
1inch chunks
5minutes, until they have softened.

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1 celery stalk, diced 2. Add 2 cups of water, the broth, potatoes, celery, and salt.
1 teaspoon salt Bring to a boil, reduce the heat, and simmer for 20 minutes.
2 cups frozen corn, thawed Mash the mixture with a masher or use an immersion blender
1 cup unsweetened plain
almond milk
to pure. C
3. Add the corn, almond milk, and pepper. Simmer for 5 min-
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teaspoon freshly ground
black pepper utes more.
1 pound cod fillets, cut into 4. Add the cod, bring the soup back to a simmer, and cook for
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1inch pieces
3 minutes, until the cod is just cooked and flakes easily when
tested with a fork. Serve.
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MAKE AHEAD This soup can be made up to three days in advance, and
actually tastes better after a day in the refrigerator to allow the flavors
to combine. Make it on the weekend and then have it later in the week
to see if you can notice the difference in the flavor.
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Per Serving: Calories:354; Protein:25g; Cholesterol:53mg; Sodium:745mg;


TotalCarbohydrates:54g; Fiber:5g; Total Fat:6g; SaturatedFat:1g

104 THE MICROBIOME DIET PLAN


Chicken and Brown RiceSoup Phase
DAIRY-FREE | NUT-FREE Two
Chicken and rice soup is a classic comfort food that
is so good, and so good for you. Loaded with brown
PREP TIME: 10 MINUTES
rice and plenty of vegetables, this fiber- and vitamin- COOK TIME: 25 MINUTES
packed soup will keep you feeling full, well-nourished,
and content. SERVES 2 TO 4 1 tablespoon extravirgin
olive oil

1. In a large saucepan, heat the olive oil over medium-high 1 yellow onion, diced

heat. Add the onion, celery, and carrots and cook, stirring 2 celery stalks, diced

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frequently, for about 5 minutes, until they have lightly 2 carrots, diced

browned. Add the garlic and ginger, and cook for 1 minute, 4 garlic cloves, minced

stirring constantly. 1 (1inch) piece ginger,


peeled and minced

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2. Add the chicken to the pot and stir for 2 to 3 minutes, until 8 ounces boneless skinless
the chicken is lightly browned. Add the chicken broth and bring chicken breasts, cut into
to a boil. Reduce the heat and simmer for 10 minutes. Add the inch cubes

through. Serve.
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rice, salt, and pepper. Cook for 5 minutes more, until heated 4 cups lowsodium
chickenbroth
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1 cup cooked brown rice
MAKE AHEAD Freeze this soup for up to 1 month in an airtight (see page81)
container. To serve, thaw in the refrigerator overnight and reheat in a teaspoon salt
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saucepan on the stove or in a microwave-safe dish in the microwave. teaspoon freshly ground
Per Serving: Calories:205; Protein:18g; Cholesterol:30mg; Sodium:517mg; black pepper
TotalCarbohydrates:22g; Fiber:3g; Total Fat:6g; SaturatedFat:1g
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Soups, Stews, andSalads 105


Phase Beef and Root
Two VegetableStew
DAIRY-FREE | GRAIN-FREE | NUT-FREE

PREP TIME: 10 MINUTES You may think beef stew needs all afternoon to cook,
COOK TIME: 35 MINUTES
but if you use tender cuts, you dont have to cook it for
as long as traditional stew cuts of beef. In this quick
2 tablespoons canola
oil,divided stew, tender beef meets a mixture of root vegetables
1 pound boneless and is simply seasoned with just salt and pepper. The
beef sirloin, cut into flavor is in the rich beef and trio of carrots, turnip,
1inchcubes and parsnip that make up the bulk of this warming

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1 yellow onion, diced favorite. SERVES 4
2 garlic cloves, minced
2 carrots, diced 1. In a large saucepan, heat 1 tablespoon of canola oil over

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1 turnip, diced medium-high heat. Add the beef and cook, stirring regularly,
1 parsnip, diced for 5 to 7 minutes, until the beef is well browned on all sides.
4 cups lowsodium
beefbroth
teaspoon salt
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Remove from the saucepan and set it aside.

2. Heat the remaining 1 tablespoon of oil over medium-high


heat. Add the onion and cook, stirring frequently, for about
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teaspoon freshly ground
black pepper 5minutes, until it has lightly browned. Add the garlic and cook
for 1 minute, stirring continuously.
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3. Return the beef to the pan, along with the carrots, turnip,
parsnip, and beef broth. Season with the salt and pepper. Bring
to a boil, reduce the heat, and simmer for 20 minutes, until the
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vegetables are tender and the stew has thickened slightly.Serve.

MAKE AHEAD Freeze this stew for up to 1 month in an airtight


container. To serve, thaw in the refrigerator overnight and reheat in a
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saucepan on the stove or in a microwave-safe dish in the microwave.

Per Serving: Calories:370; Protein:27g; Cholesterol:85mg; Sodium:779mg;


TotalCarbohydrates:16g; Fiber:4g; Total Fat:22g; SaturatedFat:6g

106 THE MICROBIOME DIET PLAN


Simple Green Side Salad Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES One
Salads can be as complex or as simple as you dream
them up to be. While a salad loaded with vegetables,
PREP TIME: 5 MINUTES
fruits, and nuts has its place, so does the simple bare-
bones go-to weeknight salad. This one is so quick to 1 medium head romaine
put together that theres really no reason not to get lettuce (see Tip)
that extra portion of veggies into your day. SERVES 2 TO 4 2 scallions, white and
green parts, thinly sliced
In a large bowl, toss together the lettuce, scallions, and carrot. 1 carrot, shredded

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Drizzle with your dressing of choice and toss again. Serve. Red Wine Vinaigrette
(page201), Blue Cheese
MAKE AHEAD Prep the vegetables for this salad up to 3 days in Dressing (page204),
advance. To save time, wash and prep several heads of lettuce at once Skinny Caesar

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and store in an airtight container in the refrigerator to use throughout Dressing (page205),
the week. When ready to serve, toss the salad with dressing. SesameGinger Dressing
(page108), or Bright
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INGREDIENT TIP All lettuce is not created equal. Romaine is a great
goto lettuce because its firmness allows you to prep it in advance
without it wilting. Other good choices are green leaf lettuces such as
LemonGarlic Vinaigrette
(page202)
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Bibb and Buttercrunch. While the crunch of iceberg lettuce is part of
its allure, try to avoid using it in salads, as many of its bitter properties,
which are where the nutrients lie, have been bred out, leaving a
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nutritionally depleted lettuce.

Per Serving (with Skinny Caesar): Calories:44; Protein:2g; Cholesterol:5mg;


Sodium:120mg; TotalCarbohydrates:6g; Fiber:2g; Total Fat:1g; SaturatedFat:1g
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Soups, Stews, andSalads 107


Phase Asian Kale Salad with
One Sesame-Ginger Dressing
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

PREP TIME: 10 MINUTES, Toss this salad together first before you make your
PLUS1 HOUR TO REST
entre, and let it rest in the refrigerator for about an
hour to allow the flavors to blend. It will taste even
FOR THE DRESSING
1 (1inch) piece fresh better the next day, if you can wait. Make a double
ginger, minced batch to have plenty for quick meals during the
1 teaspoon sesame oil upcoming week, and you will be glad you did. SERVES 4

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2 tablespoons extravirgin
olive oil TO MAKE THE DRESSING
2 tablespoons rice vinegar In a small bowl, whisk the ginger, sesame oil, olive oil, rice
teaspoon salt vinegar, and salt. Season with pepper.

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Freshly ground
TO MAKE THE SALAD
blackpepper
1. In a large bowl, combine the kale, carrots, and scallions.
FOR THE SALAD
1 bunch kale, stemmed and
thinly sliced
Toss well.
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2. Pour the dressing over the salad and use your clean hands
to massage the dressing into the salad, making sure that it is
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2 carrots, shredded evenly distributed. Cover and refrigerate for 1 hour before
4 scallions, green parts serving. Store refrigerated in an airtight container for 3 to
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only, thinly sliced 5days.

INGREDIENT TIP Be sure to slice the kale thinly, which allows it to take
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on more of the dressing. Curly kale varieties work great when you are
going to cook the kale, but for a fresh kale salad, Lacinato kale, also
known as Tuscan and dinosaur kale, works best.

Per Serving: Calories:126; Protein:2g; Cholesterol:0mg; Sodium:456mg;


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TotalCarbohydrates:12g; Fiber:3g; Total Fat:8g; SaturatedFat:1g

108 THE MICROBIOME DIET PLAN


Fragrant Fennel and Phase
KohlrabiSalad One
DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES

Fennel, the wonderfully fragrant winter vegetable, PREP TIME: 10 MINUTES

shows up in stores in the fall and remains throughout


1 large fennel bulb,
the winter until spring. Its combined with another fall
trimmed and thinly sliced
and winter favorite, kohlrabi, in this quick-to-prepare
1 small kohlrabi bulb,
salad. Lightly seasoned with just olive oil and lemon peeled, trimmed, and cut
juice, it is simple, refreshing, and delivers a sprightly into matchsticks
crunch. And it holds up well to refrigeration, making it

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teaspoon salt
a good make-ahead salad choice. SERVES 4 teaspoon freshly ground
black pepper
In a large bowl, toss together the fennel and kohlrabi. Sprinkle 2 tablespoons extravirgin

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with the salt and pepper and toss again. Add the olive oil and olive oil
lemon juice, and mix to combine. Fold in the walnuts and serve. Juice of 1 lemon

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MAKE AHEAD Toss the salad, with everything but the walnuts, and
store refrigerated in an airtight container for up to 3 days before
serving. To serve, top with the walnuts.
cup chopped walnuts
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Per Serving: Calories:137; Protein:2g; Cholesterol:0mg; Sodium:183mg;
TotalCarbohydrates:8g; Fiber:4g; Total Fat:12g; SaturatedFat:1g
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Soups, Stews, andSalads 109


Phase Gazpacho Salad
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Cold tomato gazpacho soup tastes just as good in


salad form. In this cubed remake, a blend of tomatoes,
PREP TIME: 15 MINUTES,
PLUS2 HOURS TO CHILL cucumber, green pepper, shallot, and olives marinate
in a vinegar-and-oil blend to create a refreshing
2 large tomatoes, seeded side dish. There is no need to go crazy getting all the
and diced
tomato seeds out. Try cutting the tomato in quarters
1 large cucumber, peeled
and scraping out the seed cavities before dicing to
and diced
eliminate tedious knife work. SERVES 4 TO 6

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1 green bell pepper,
seeded and diced
1 shallot, diced
1. In a large bowl, toss the tomatoes, cucumber, bell pepper,
cup sliced
shallot, and olives.

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kalamataolives 2. In a small bowl, whisk the olive oil, vinegar, salt, pepper, and
2 tablespoons extravirgin garlic. Pour the dressing over the vegetable mixture and toss to
olive oil
2 tablespoons red
winevinegar
teaspoon salt
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combine. Cover and refrigerate for 2 hours. Toss again before
serving, topped with the scallions.
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Per Serving: Calories:147; Protein:2g; Cholesterol:0mg; Sodium:278mg;
teaspoon freshly ground TotalCarbohydrates:10g; Fiber:2g; Total Fat:12g; SaturatedFat:1g
black pepper
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1 garlic clove, minced


2 scallions, white and
green parts, thinly sliced
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110 THE MICROBIOME DIET PLAN


Sweet and Savory Orange Phase
Walnut Salad One
GRAIN-FREE | UNDER 30 MINUTES

Mandarin oranges are used to add a citrus punch to PREP TIME: 10 MINUTES

this salad that mixes sweet and savory flavors. While


8 cups salad greens
fresh mandarins are best, you could also substitute
cup walnut pieces
a can of them; just be sure to look for ones that are
3 mandarin oranges,
canned with no added sugar. SERVES 4
peeled and separated
into segments
1. In a large bowl, toss the salad greens, walnuts, oranges, and

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cup crumbled blue
blue cheese. cheese (see Tip)
2. Drizzle the dressing over the salad and toss to combine.Serve. cup Red Wine
Vinaigrette (page201)

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INGREDIENT TIP Blue cheese comes in many varieties, making this
salad customizable to your own tastes. If you are not a lover of blue

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cheese, try milder varieties such as Gorgonzola or Danish blue in this
salad. If you like the distinctive bite and aroma of blue cheese, try a
stronger-tasting variety such as Roquefort.
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Per Serving: Calories:280; Protein:7g; Cholesterol:13mg; Sodium:339mg;
TotalCarbohydrates:13g; Fiber:3g; Total Fat:24g; SaturatedFat:5g
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Soups, Stews, andSalads 111


Phase Winter Pear, Beet, and
One Pomegranate Salad
GRAIN-FREE

PREP TIME: 10 MINUTES Having a wide variety of salads and sides to pull from
COOK TIME: 25 MINUTES
helps make mealtimes come together with ease. This
wintery blend of crisp pear, crunchy pomegranate
2 medium beets
3 cups mixed salad greens
seeds, pecans, and sweet beets is perfect to lift any
1 pear (Seckel, Comice, cold-weather blues. Bright and packed with flavor,
Bartlett), cored and thinly this salad makes a great side dish or a light meal for
two. SERVES 4

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sliced lengthwise
Seeds of 1 pomegranate
(see Tip) 1. In a large saucepan over high heat, cover the beets with
cup pecan halves water and bring to a boil. Reduce the heat and simmer for 20 to

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cup crumbled 25 minutes, until the beets are tender when pierced with a fork.
fetacheese Remove from the heat, drain, and set them aside to cool.
cup Red Wine
Vinaigrette (page201) C
2. In a bowl, combine the salad greens, pear slices, pomegran-
ate seeds, pecans, and feta cheese. Toss to combine.
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3. Once cooled, peel the beets and thinly slice them. Add them
to the salad. Drizzle with the vinaigrette, toss, and serve.
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INGREDIENT TIP To remove the seeds from a pomegranate, quarter the


fruit and submerge the pieces in a bowl of water. Use your fingers to
extract the seeds (which will sink) from the white membrane (which will
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float). Be sure to protect your clothing while doing this, as pomegranate


juice stains.

Per Serving: Calories:276; Protein:5g; Cholesterol:8mg; Sodium:245mg;


TotalCarbohydrates:20g; Fiber:6g; Total Fat:21g; SaturatedFat:4g
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112 THE MICROBIOME DIET PLAN


Egg and Beet Spinach Salad Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE One
The sweetness of beets and the crunch of fresh green
beans are on full display in this salad, which works as
PREP TIME: 10 MINUTES
a light meal or hearty side dish. If you like loosely set COOK TIME: 25 MINUTES
yolks, be sure to run the eggs under cold water to stop
the cooking at about 7 minutes. When just right, the 1 small beet

creamy yolk blends with the dressing for an amazing 1 egg


4 cups baby spinach
combination. SERVES 2
4 ounces fresh green

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beans, trimmed
1. In a small saucepan, cover the beet and egg with water.
4 tablespoons Red Wine
Bring to a boil, reduce the heat, and simmer. Remove the egg
Vinaigrette (page201)
at 7 minutes for a slightly runny yolk or up to 10 minutes for a
cup sliced radishes
firmly cooked one, and run it under cold water to stop the cook-

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ing. Continue cooking the beet for a total of 15 to 25 minutes,
depending on the size of the beet, until it can be easily pieced
with a knife.

2. Peel the egg and cut it into wedges.


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3. Run the beet under cool water and use your fingers to
remove the skin. Slice the beet thinly.
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4. In a large bowl, toss the spinach and green beans. Toss with
the Red Wine Vinaigrette and divide the salad into two bowls.
Top with the beets, egg, and radishes. Serve.
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Per Serving: Calories:256; Protein:7g; Cholesterol:103mg; Sodium:304mg;


TotalCarbohydrates:9g; Fiber:5g; Total Fat:21g; SaturatedFat:3g
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Soups, Stews, andSalads 113


Phase Tofu and Lentil Salad
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

A mixture of salad greens, tofu, and lentils creates a


protein-rich, hearty meal for two, or a filling side dish
PREP TIME: 15 MINUTES
COOK TIME: 30 MINUTES for four. French green lentils, which hold their shape
well when cooked, are ideal here, but if you dont have
cup French green lentils, them on hand, brown or green lentils will also work;
picked over and rinsed
just be sure to remove them from the heat and drain
1 tablespoon canola oil
them when they are still al dente so that they retain
8 ounces firm tofu, pressed
their shape. SERVES 2 TO 4

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with a towel to remove
water, cubed
teaspoon salt, plus more
1. In a small pot, combine the lentils and 1 cup of water. Bring
for seasoning to a boil over high heat, then reduce the heat and simmer for
15to 25 minutes, until the lentils are tender. Drain off any

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1 tablespoon tamari
(seeTip) excess water.
3 tablespoons rice
vinegar,divided
4 cups salad greens
1 (1inch) piece fresh
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2. In a large skillet, heat the canola oil over medium-high heat
and add the tofu in a single layer. Season lightly with salt. Cook
for about 5 minutes, flipping as the tofu browns, until all the
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sides are lightly browned.
ginger, minced
1 teaspoon sesame oil 3. Reduce the heat to low and add the tamari and 1 tablespoon
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2 tablespoons extravirgin of rice vinegar to the skillet. Toss to coat and turn off the heat.
olive oil Leave to rest in the skillet.
Freshly ground
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blackpepper
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114 THE MICROBIOME DIET PLAN


4. Divide the lentils and salad greens between two to four
bowls, depending on how many youre serving.

5. In a small bowl, whisk the ginger, sesame oil, olive oil,


remaining 2 tablespoons of rice vinegar, teaspoon of salt,
and pepper. Drizzle over the salad greens and toss to coat. Top
with the tofu and serve.

INGREDIENT TIP Tamari is an alternative to traditional soy sauce that

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minimizes the use of wheat in its production. Made as a by-product of
miso fermentation, tamari is a great product to use on a wheat-free
diet, although make sure the bottle specifically says that it is gluten-free,
as some brands use small amounts of wheat during production. Tamari

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typically has less sodium than soy sauce, and low-sodium varieties are
also available to further cut sodium intake.

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Per Serving: Calories:381; Protein:17g; Cholesterol:0mg; Sodium:824mg;
TotalCarbohydrates:19g; Fiber:9g; Total Fat:28g; SaturatedFat:4g
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Soups, Stews, andSalads 115


Phase Broccoli and Olive Salad
One GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

The broccoli in this salad is still slightly crisp,


allowing it to hold up well when prepared a day or
PREP TIME: 10 MINUTES
COOK TIME: 5 MINUTES two in advance. This works great as a side at lunch
or dinner, and it can also make a satisfying midday
1 pound broccoli florets, snack.SERVES4
cut into 1inch pieces
cup red wine vinegar 1. Set a steamer basket over a large pot of boiling water and
2 tablespoons steam the broccoli for 3 to 5 minutes (making sure the water

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wholegrainmustard
does not touch the vegetables), until barely fork-tender and
2 tablespoons extravirgin
still bright green. Remove the broccoli and transfer it to a
olive oil
mixing bowl.
2 garlic cloves, minced

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teaspoon salt 2. In a small bowl, whisk the vinegar, mustard, olive oil, garlic,
teaspoon freshly ground salt, and pepper. Pour over the broccoli and toss to mix.
black pepper
cup kalamata
olives,halved
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3. Add the olives and feta and toss to combine. Serve warm,
or refrigerate to serve cold later. The salad can be stored in an
airtight container in the refrigerator for up to three days.
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cup crumbled
fetacheese
Per Serving: Calories:140; Protein:10g; Cholesterol:11mg; Sodium:483mg;
TotalCarbohydrates:7g; Fiber:2g; Total Fat:10g; SaturatedFat:3g
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116 THE MICROBIOME DIET PLAN


Simple Loaded Coleslaw Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN One
If you think of coleslaw as only shredded cabbage
coated in mayo, think again. This delicious slaw uses
PREP TIME: 10 MINUTES,
apple cider vinegar and olive oil to create a tangy PLUS30 MINUTES TO REST
dressing that coats the trifecta of cabbage, carrots,
andrutabaga in a palate-pleasing way. SERVES 4 small red cabbage
1 small rutabaga
1. In a food processor with the shredding blade affixed, shred 2 carrots, trimmed
the cabbage, rutabaga, carrots, onion, jalapeo, and garlic. medium red onion

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Transfer the vegetables to a large bowl and toss to combine. 1 small jalapeo pepper,
stemmed and seeded
2. In a small bowl, mix the apple cider vinegar, salt, pepper, 2 garlic cloves
and mustard. Pour over the cabbage mixture and toss to com- cup apple cider vinegar

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bine. Let the salad rest at room temperature for 30 minutes. teaspoon salt
Toss to combine right before serving. Refrigerate in an airtight teaspoon freshly ground
container for up to 3 days.
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Per Serving: Calories:64; Protein:2g; Cholesterol:0mg; Sodium:666mg;
TotalCarbohydrates:14g; Fiber:5g; Total Fat:0g; SaturatedFat:0g
black pepper
1 tablespoon
wholegrainmustard
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Soups, Stews, andSalads 117


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Chapter
Seven

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Vegetarian Mains

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Vegetables are the cornerstone of the microbiome diet, and these
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vegetarian main dishes provide tons of fiber while satisfying your taste
buds. Covering a wide range of grain and vegetable bowls, as well as hot
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entres, this section is where you are able to really dig in and enjoy the
bounty of nature.
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Mediterranean Millet-Stuffed Peppers (page 124) 119


121 Arugula and Walnut QuinoaBowl
122 Marinara Spaghetti SquashNoodles
123 Pesto Zucchini Noodles with Tomatoes
124 Mediterranean Millet-Stuffed Peppers

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126 Brown RiceStuffed Eggplant
127 Italian Lentil Salad
128 Goat Cheese and Lentil Salad

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129 Moroccan Date and CarrotLentil Salad
130 Lentil-Stuffed Zucchini
131
132
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Black Bean and Quinoa Bowl
Black Bean Burrito Bowl
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133 Black Bean Veggie Burgers
134 Chickpea and Avocado Buckwheat Tabbouleh
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135 Chickpea and Spinach Stir-Fry


136 Kung Pao Chickpeas
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137 Malaysian-Style Coconut Tofu and Vegetable Curry


138 Shirataki, Vegetable, and Tofu Stir-Fry
139 Balsamic Mushroom and Corn Stir-Fry
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140 Mushroom Tofu Burgers

120
Arugula and Walnut Phase
QuinoaBowl One
UNDER 30 MINUTES

Arugula adds a spicy bite to this simple quinoa bowl PREP TIME: 5 MINUTES

that you can throw together in a matter of minutes. Be


1 cup cooked quinoa
sure to plan ahead and make a large batch of quinoa or
4 cups arugula leaves
other grains to have on hand during the week to use in
4 tablespoons
quick lunch recipes like this one. SERVES 2
walnutpieces
2 tablespoons flaxseed
1. Split the quinoa between two large serving bowls. Top each

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4 tablespoons crumbled
with 2 cups of arugula, 2 tablespoons of walnuts, 1 tablespoon feta cheese
of flaxseed, and 2 tablespoons of feta. 3 tablespoons white
2. In a small bowl, combine the vinegar and olive oil. Season winevinegar

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with the salt and pepper. Divide the dressing between the two 1 tablespoon extravirgin
bowls and stir well to combine with the quinoa. Serve. olive oil

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Per Serving: Calories:381; Protein:12g; Cholesterol:17mg; Sodium:520mg;
TotalCarbohydrates:27g; Fiber:7g; Total Fat:27g; SaturatedFat:5g
teaspoon salt
teaspoon freshly ground
black pepper
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Vegetarian Mains 121


Phase Marinara Spaghetti
One SquashNoodles
GRAIN-FREE | NUT-FREE

PREP TIME: 10 MINUTES If you are a pasta lover, giving it up can be difficult.
COOK TIME: 30 MINUTES
While spaghetti squash is not going to trick anyone
into believing its actual pasta, it is a wonderful gluten-
1 large spaghetti squash,
halved and seeded free stand-in that delivers. When paired with a classic
1 recipe Tomato Marinara marinara sauce, it can be an equally satisfying, but
(page198) microbiome-friendly, comfort food. SERVES 2

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cup fresh basil leaves,
roughly torn 1. Preheat the oven to 400F.
teaspoon salt
2. Place the squash cut-side down, on a baking sheet. Roast for
cup grated
30 minutes, until the flesh is tender when pierced withafork.

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Parmesancheese
3. Meanwhile, in a saucepan, combine the Tomato Marinara
and basil, and simmer for 10 minutes.
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4. Use a fork to shred the squash into strands and transfer
them into the sauce. Stir well and season with the salt.
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5. Transfer to two plates, top each with 2 tablespoons of
cheese, and serve.
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MAKE AHEAD Squash can be roasted up to two days in advance. When


cooked, shred the squash and transfer to an airtight container. Let it
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cool on the counter with the lid off, then cover and refrigerate. When
ready to serve, lightly toss the squash in a skillet with a teaspoon of
olive oil until heated through and top with marinara and Parmesan.

Per Serving: Calories:168; Protein:8g; Cholesterol:11mg; Sodium:368mg;


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TotalCarbohydrates:19g; Fiber:5g; Total Fat:8g; SaturatedFat:8g

122 THE MICROBIOME DIET PLAN


Pesto Zucchini Noodles Phase
with Tomatoes One
DAIRY-FREE | GRAIN-FREE | VEGAN

Zucchini noodles are a great substitute for pasta, and PREP TIME: 20 MINUTES,

they are inexpensive to make. If you have a spiralizer, PLUS30 MINUTES TO REST
COOK TIME: 5 MINUTES
making them is a breeze. If not, a mandolin is a good
stand-in. Tossed with a creamy walnut pesto, this FOR THE PESTO
pseudo-pasta dish is great either hot or cold. SERVES 4 2 cups fresh basil leaves
cup walnut pieces
TO MAKE THE PESTO 3 garlic cloves

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In a blender, process the basil, walnuts, garlic, olive oil, and salt cup extravirgin olive oil
until smooth. If needed, add a little more oil to make the pesto teaspoon salt
smoother. It should be thick and spreadable. Set it aside.

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FOR THE ZUCCHINI
TO MAKE THE ZUCCHINI NOODLES
NOODLES
1. Using a mandolin, process the zucchini into julienned 8 medium zucchini, peeled
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strips. If you have a julienne blade for your mandolin, use that.
If not, slice it lengthwise on the mandolin and then use a knife
to cut it into thin strips.
teaspoon salt
2 teaspoons extravirgin
olive oil
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2. Transfer the zucchini strips to a colander and toss with the 2 small tomatoes, diced
salt. Let them rest over the sink for 30 minutes. Lightly press
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the zucchini to extract as much liquid as possible.

3. In a large skillet, heat the olive oil over medium heat. Add
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the zucchini and toss for 2 to 3 minutes. until just heated


through. Add the tomatoes and toss for 1 minute more. Stir
inthe pesto until combined and serve.
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Per Serving: Calories:352; Protein:8g; Cholesterol:0mg; Sodium:593mg;


TotalCarbohydrates:18g; Fiber:6g; Total Fat:31g; SaturatedFat:4g

Vegetarian Mains 123


Phase Mediterranean
One Millet-Stuffed Peppers
NUT-FREE

PREP TIME: 10 MINUTES Millet is one of the earliest cultivated cereal grains and
COOK TIME: 40 MINUTES
a perfect stand-in for wheat if youre on a gluten-free
diet. It cooks quickly, is rich in B vitamins, and is one
cup millet
2 teaspoons extravirgin
of the easiest grains to digest. Because millet can spoil
olive oil, plus more for more quickly than other grains, be sure to purchase it
oiling the peppers in small quantities and store it in a cool location. For
an eye-catching presentation on the table, leave the

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4 red bell peppers, halved,
seeded, and cored bell pepper stems intact and just remove the inner
1 small red onion, diced cores. SERVES 4
2 garlic cloves, minced

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1 small tomato, diced 1. Preheat the oven to 350F.
teaspoon salt
2. In a small saucepan, combine the millet and 1 water.
teaspoon freshly ground
black pepper
1 (15ounce) can
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Bring to a boil over medium-high heat, reduce the heat, cover,
and simmer for 10 to 15 minutes, until all the water has been
absorbed. Let the millet stand for 10 minutes.
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lowsodium chickpeas
cup shredded
3. Lightly oil the skins of the peppers and place them on a
Parmesancheese
baking sheet with the cavities facing up.
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4. In a large skillet, heat the remaining 2 teaspoons of olive


oil over medium-high heat. Add the onion and cook for 3 to 5
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minutes, stirring regularly, until it softens. Add the garlic and


cook for 1 minute more. Add the tomato and stir for 1 minute,
until heated through.
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124 THE MICROBIOME DIET PLAN


5. Stir in the cooked millet and season with the salt and pep-
per. Add the chickpeas and mix well.

6. Scoop the millet mixture into the prepared peppers and top
with the Parmesan cheese. Cover with aluminum foil and bake
for 15 minutes, until heated through and the cheese has melted.
If desired, broil for 3 to 5 minutes to brown the tops. Serve.

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Per Serving: Calories:295; Protein:13g; Cholesterol:7mg; Sodium:603mg;
TotalCarbohydrates:43g; Fiber:9g; Total Fat:8g; SaturatedFat:3g

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Vegetarian Mains 125


Phase Brown RiceStuffed
Two Eggplant
DAIRY-FREE | NUT-FREE | VEGAN

PREP TIME: 10 MINUTES Eggplant takes on pretty much any flavor you offer
COOK TIME: 35 MINUTES
it. Which is good, because this rice stuffing brings
plenty of flavor! Whip up a Simple Green Side Salad
2 medium eggplants,
slicedlengthwise (page107) or a crisp Fragrant Fennel and Kohlrabi
1 teaspoon extravirgin Salad (page109) while the eggplant cooks, and dinner
olive oil isserved.SERVES4

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1 medium yellow
onion,diced 1. In a large skillet, place the eggplants cut-side down and add
3 garlic cloves, minced about 1 inch of water. Place the skillet over medium-high heat
2 carrots, shredded and bring the water to a boil. Simmer for 10 minutes, until the

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2 cups cooked brown rice eggplant flesh is tender.
(see page81)
2. Remove the eggplants from the skillet and let sit until they
cup golden raisins
1 (15ounce) can chickpeas
2 tablespoons chopped
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are cool to the touch. Scoop out and reserve the flesh, leaving
about a -inch shell. Arrange the shells on a baking sheet with
the cavity facing up.
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fresh mint leaves
2 tablespoons chopped 3. Preheat the oven to 350F.
fresh parsley leaves
4. In the wiped-out skillet, heat the olive oil and add the
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2 tablespoons freshly
squeezed lemon juice reserved eggplant, onion, and garlic, cooking for 5 minutes,
teaspoon stirring frequently, until the onion begins to soften. Add the
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groundcinnamon carrots, rice, raisins, and chickpeas. Stir well and continue to
teaspoon salt cook for 5 minutes.

5. Stir in the mint, parsley, lemon juice, cinnamon, and salt.


Spoon the mixture into the shells and bake for 20 minutes,
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until lightly browned. Serve.

MAKE AHEAD Cook the eggplant, prepare the stuffing, and stuff the
eggplant the night before. Store, covered, in the refrigerator until ready
to bake; increase the cooking time by 5 minutes.

Per Serving: Calories:332; Protein:11g; Cholesterol:0mg; Sodium:461mg;


TotalCarbohydrates:68g; Fiber:17g; Total Fat:4g; SaturatedFat:1g

126 THE MICROBIOME DIET PLAN


Italian Lentil Salad Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN One
This hearty lentil salad has plenty of flavor, much of it
imparted from the olives and tomatoes that season it
PREP TIME: 10 MINUTES
so wonderfully. Make it the night before to allow the COOK TIME: 25 MINUTES,
flavors to meld before serving. SERVES 4 PLUS30 MINUTES TO CHILL

1 cup French green lentils,


1. In a small saucepan, combine the lentils and 3 cups of water.
picked through andrinsed
Bring to a boil over high heat, reduce the heat to medium, and
6 scallions, white and
cook for 15 to 25 minutes, until the lentils are justtender. Drain
green parts, thinly sliced

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and rinse them under cool water.
1 cup chopped tomatoes
2. In a large bowl, toss the scallions, tomatoes, cucumber, and 1 cucumber, peeled
olives. Add the lentils and toss gently. Add the olive oil, lemon anddiced
juice, and salt. Stir to combine. Refrigerate for at least 30 min- cup pitted kalamata

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utes and stir before serving. olives, sliced
3 tablespoons extravirgin
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Per Serving: Calories:307; Protein:14g; Cholesterol:0mg; Sodium:429mg;
TotalCarbohydrates:35g; Fiber:16g; Total Fat:13g; SaturatedFat:2g
olive oil
cup freshly squeezed
lemon juice
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teaspoon salt
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Vegetarian Mains 127


Phase Goat Cheese and Lentil Salad
One GRAIN-FREE | NUT-FREE

Lentils are not all the same, and seeking out a few dif-
ferent varieties can make the difference between love
PREP TIME: 10 MINUTES
COOK TIME: 25 MINUTES and hate of this legume. For lentil salads, use French
green lentils, which hold their shape well after cook-
1 cup French green lentils, ing. Unlike lettuce salads, lentil salads are actually
picked through and
best when made in advance so the flavors have time to
rinsed (see Tip)
mingle. Refrigerate this salad for at least a couple of
3 cups lowsodium
vegetable broth
hours before serving, if possible. Bring to room tem-

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1 large carrot, finely diced perature before serving and adjust the seasoning as
2 celery stalks, finely diced needed. SERVES 4
2 garlic cloves, minced
1. In a large saucepan, combine the lentils and broth and bring

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1 teaspoon
wholegrainmustard to a boil over high heat. Reduce the heat and simmer for 15 to
2 tablespoons freshly 25 minutes, until the lentils are tender. Drain the lentils of any
squeezed lemon juice
2 tablespoons extravirgin
olive oil
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remaining broth and let them cool.

2. In a large bowl, mix the carrot, celery, and garlic. Add the
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lentils and toss to combine.
teaspoon salt
teaspoon freshly ground 3. In a small bowl, combine the mustard, lemon juice, and
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black pepper olive oil. Season with the salt and pepper. Pour the dressing
cup crumbled over the lentils and toss gently to coat. Divide between two
goatcheese plates and top with the goat cheese. Serve.
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INGREDIENT TIP Brown lentils, the type most commonly sold in stores,
work best in soups and stuffing, where maintaining their shape is not
critical. When fully cooked, these lentils tend to fall apart, which is a
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consistency that works great in curries, soups, and stuffing, but not as
well in salads.

Per Serving: Calories:283; Protein:14g; Cholesterol:5mg; Sodium:485mg;


TotalCarbohydrates:35g; Fiber:17g; Total Fat:9g; SaturatedFat:2g

128 THE MICROBIOME DIET PLAN


Moroccan Date and Phase
CarrotLentil Salad One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

While this dish is traditionally made using preserved PREP TIME: 10 MINUTES

lemon, this quick and easy version uses a lemon-garlic COOK TIME: 35 MINUTES

vinaigrette that you can whip up at home in a few min-


1 cup French green lentils,
utes. Like other lentil salads, this one benefits from picked through andrinsed
chilling in the refrigerator for at least 2 hours before teaspoon salt
serving. Served hot or cold, this lentil dish is great for 1 tablespoon extravirgin
both lunch and dinner. SERVES 4

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olive oil
1 cup diced carrot
1. In a large saucepan, combine the lentils and 3 cups of water. 1 cup diced yellow onion
Bring to a boil over high heat, reduce the heat to medium-low, 6 dates, pitted and

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and simmer for 10 minutes. Add the salt and continue to thinlysliced
cook until the lentils are just tender, another 5 to 15 minutes. cup sliced fresh
Drainwell. mintleaves
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2. In a large skillet, heat the olive oil over medium heat. Add
the carrot and onion, and cook for about 10 minutes, until ten-
cup Bright LemonGarlic
Vinaigrette (page202)
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der. Remove from the heat.

3. Add the lentils and dates to the skillet and toss well.
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Stir in the mint. Add the vinaigrette and to stir to combine


thoroughly.Serve.
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MAKE AHEAD Make and refrigerate, covered, for up to 2 days, but hold
off on adding the mint until you are ready to serve the dish.

Per Serving: Calories:323; Protein:14g; Cholesterol:0mg; Sodium:463mg;


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TotalCarbohydrates:45g; Fiber:17g; Total Fat:11g; SaturatedFat:2g

Vegetarian Mains 129


Phase Lentil-Stuffed Zucchini
One GRAIN-FREE | NUT-FREE

Lentils make a great vegetarian protein because they


are so meaty and dense. Fill these little squash boats
PREP TIME: 10 MINUTES
COOK TIME: 45 MINUTES (for how to make them, see Tip), and you wont miss
the meat in this satiating meal. SERVES 4
cup green or brown
lentils, picked through 1. In a small saucepan, combine the lentils and 2 cups of
and rinsed water. Bring to a boil over high heat, reduce the heat, and
4 medium zucchini, cut simmer for 15 minutes, until the lentils are just tender. Drain
lengthwise (see Tip)

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the lentils and run them under cold water to stop the cooking.
1 tablespoon extravirgin
olive oil 2. Preheat the oven to 400F.
1 shallot, diced
3. Use a firm teaspoon to dig out the seeds from the zucchini,

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2 garlic cloves, minced
and scrape out enough flesh so that only a -inch border
3 cups roughly chopped
remains around the whole zucchini. Roughly chop the flesh
baby spinach
1 cup Tomato Marinara
(page198)
dish with the cavities facing up.
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into small pieces. Transfer the zucchini boats to a large baking

teaspoon red 4. In a large skillet, heat the olive oil over medium-high
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pepperflakes heat. Add the shallot and cook for 3 minutes, until it begins
cup shredded to brown.Add the garlic and cook for 1 minute more, stirring
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mozzarella cheese constantly. Add the zucchini flesh and cook for 2 to 3 minutes,
until softened.
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5. Add the spinach, stirring until it wilts. Pour the marinara


into the skillet and stir to coat. Add the red pepper flakes and
lentils to the pan and cook for 2 minutes more.

6. Divide the mixture evenly between the prepared zucchini


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and top with the mozzarella. Cover with aluminum foil and
bake for 30 minutes.

7. Remove the foil and transfer to the broiler for 3 to 5 min-


utes to brown the tops. Serve.

INGREDIENT TIP Try to find plump, wide-bottomed zucchini, which


makes stuffing them all the easier.

Per Serving: Calories:262; Protein:17g; Cholesterol:19mg; Sodium:281mg;


TotalCarbohydrates:28g; Fiber:11g; Total Fat:11g; SaturatedFat:4g

130 THE MICROBIOME DIET PLAN


Black Bean and Quinoa Bowl Phase
DAIRY-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES One
Showing yet another use of versatile quinoa, this bowl
features black beans and a lime vinaigrette that gives
PREP TIME: 10 MINUTES
it its Southwestern flair. Depending on your mood,
serve this hot or cold, and if you are in phase two of the 2 cups cooked quinoa
microbiome diet, considering adding a scant handful of 2 (15ounce) cans
diced chicken on top for a little more protein. SERVES 4 lowsodium black beans,
rinsed and drained
1. Into each of four bowls, put cup of quinoa. Top each 1 red bell pepper, seeded

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with cup of black beans, and one-fourth of the red pepper, and diced

tomato, and scallions. 1 tomato, diced


1 bunch scallions, white
2. In a small bowl, whisk together the olive oil, cumin, garlic and green parts, chopped

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powder, lime juice, and salt. Drizzle the dressing over the bowls 2 tablespoons extravirgin
and serve. olive oil

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Per Serving: Calories:402; Protein:19g; Cholesterol:0mg; Sodium:614mg;
TotalCarbohydrates:63g; Fiber:20g; Total Fat:9g; SaturatedFat:1g
1 teaspoon ground cumin
teaspoon garlic powder
Juice of 2 limes
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teaspoon salt
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Vegetarian Mains 131


Phase Black Bean Burrito Bowl
Two DAIRY-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

This filling meal has all the trimmings of a burrito, just


without the tortilla. You wont miss a thing though, as
PREP TIME: 10 MINUTES
COOK TIME: 5 MINUTES the flavor of the beans, salsa, avocado, and cilantro ties
the whole bowl together so well. If desired, add a sprin-
2 (15ounce) cans kling of shredded cheese. SERVES 4
lowsodium black beans,
rinsed and drained
1. In a small saucepan, combine the beans and 1 cup of
2 teaspoons Taco
water. Bring to a boil over high heat, then reduce the heat
Seasoning (page197)

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and add the Taco Seasoning. Simmer for 2 to 3 minutes,
2 cups cooked brown rice
untilheatedthrough.
(see page81)
2 cups salad greens 2. Into each of four bowls, put cup of rice. Top with

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1 cup Fermented one-fourth of the black beans, a handful of salad greens,
Salsa (page217) or cup of salsa, several avocado pieces, and 1 tablespoon
storebought salsa ofcilantro.Serve.
1 avocado, diced
cup chopped
freshcilantro
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Per Serving: Calories:409; Protein:18g; Cholesterol:0mg; Sodium:351mg;
TotalCarbohydrates:68g; Fiber:21g; Total Fat:9g; SaturatedFat:1g
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132 THE MICROBIOME DIET PLAN


Black Bean Veggie Burgers Phase
DAIRY-FREE | GRAIN-FREE | UNDER 30 MINUTES One
Black beans are so versatile that it is possible for them
to star in many recipes in your diet. As a burger, they
PREP TIME: 10 MINUTES
are meaty and creamy, forming into a patty perfectly. COOK TIME: 10 MINUTES
Serve these flavorful burgers on a bed of Cauliflower
Rice (page188), or opt for the deconstructed lettuce- 2 (15ounce) cans
lowsodium black beans,
wrapped burger laid out here. SERVES 4
rinsed and drained
1 teaspoon garlic powder
1. In a large bowl, mash the beans well with a fork, leaving

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1 teaspoon onion powder
a few bean pieces here and there. Mix in the garlic powder,
teaspoon
onion powder, cayenne, almond flour, onion, and egg. Stir well
cayennepepper
tocombine.
1 cup almond flour

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2. In a large skillet, heat the olive oil over medium-high heat. cup grated yellow onion
1 egg
3. Form the bean mixture into four patties and place them in
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the skillet. Cook on one side for 3 to 5 minutes, until browned.
Flip and continue to cook on the other side for 3 minutes more.
2 teaspoons extravirgin
olive oil
4 large lettuce leaves
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4. Place the burgers on the lettuce leaves, top with tomato 1 tomato, sliced, for serving
slices, Ketchup, and mustard, and wrap the leaf around the Ketchup (page199), or
burger to serve. store-bought, forserving
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Mustard, for serving


Per Serving: Calories:580; Protein:28g; Cholesterol:52mg; Sodium:332mg;
TotalCarbohydrates:52g; Fiber:22g; Total Fat:33g; SaturatedFat:3g
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Vegetarian Mains 133


Phase Chickpea and Avocado
One Buckwheat Tabbouleh
DAIRY-FREE | NUT-FREE | VEGAN

PREP TIME: 5 MINUTES Though its name indicates otherwise, buckwheat


COOK TIME: 25 MINUTES
does not actually contain any wheat. This lesser-
known grain is an interesting stand-in for bulgur in
1 cup buckwheat groats
(see Tip) this microbiome-friendly tabbouleh. Tossed with
4 scallions, white and chickpeas, avocado, and radishes, this multitextured
green parts, thinly sliced dish makes a filling lunch or dinner. Be sure to keep an
eye on the buckwheat to prevent it from overcooking

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1 bunch parsley,
finelychopped and becoming mushy. SERVES 4
cup finely chopped fresh
mint leaves 1. Heat a medium saucepan over medium-high heat. Add

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Juice of 1 lemon the groats and toast, stirring constantly, for 5 minutes, until
2 tablespoons extravirgin browned and toasted.
olive oil
teaspoon salt
teaspoon freshly ground
black pepper
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2. Add 2 cups of water and bring to a boil. Reduce the heat to
low and simmer for 15 to 20 minutes, until the groats are just
tender. Drain them in a colander and rinse gently under cold
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1 cup sliced radishes water to stop the cooking. Leave them to drain over the sink.
1 (15ounce) can chickpeas,
3. In a large bowl, mix the scallions, parsley, and mint. Stir in
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rinsed and drained


the buckwheat. Add the lemon juice, olive oil, salt, and pepper.
1 avocado, slicedlengthwise
Toss to combine.
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4. Divide the tabbouleh between four bowls and top each


with cup of radishes, scant cup of chickpeas, and 3 or
4avocado slices. Serve.
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INGREDIENT TIP Find buckwheat groats at health food stores or a


well-stocked grocery store with a bulk-food section. If you like the flavor,
try making a hot cereal from ground buckwheat. It is a tasty gluten-free
porridge that goes well with nuts and dried fruits for a filling breakfast.

Per Serving: Calories:387; Protein:11g; Cholesterol:0mg; Sodium:456mg;


TotalCarbohydrates:53g; Fiber:13g; Total Fat:17g; SaturatedFat:2g

134 THE MICROBIOME DIET PLAN


Chickpea and Phase
Spinach Stir-Fry One
DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES

Chickpeas are firmer than many other beans, making PREP TIME: 10 MINUTES

them a perfect star in a meatless stir-fry. Mixed with COOK TIME: 15 MINUTES

warming garlic, red pepper flakes, and cumin, this is


1 tablespoon extravirgin
a lovely and super-fast one-pan dish that the whole olive oil
family will enjoy. SERVES 4 TO 6 1 large yellow onion, diced
4 garlic cloves, minced
1. In a large skillet, heat the olive oil over medium-high

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1 tablespoon ground cumin
heat, and saut the onion for 3 to 5 minutes, until it begins teaspoon salt
to brown. Add the garlic to the skillet and cook for 1 minute, 1 large tomato, diced
untiljustfragrant. 2 (15ounce) cans

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lowsodium chickpeas,
2. Add the cumin and toss to coat. Stir constantly for 1 minute
rinsed and drained
and then add the salt, tomato, chickpeas, and 1 cup of water.
Simmer for 5 minutes.
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3. Stir in the spinach in batches, adding more as the spinach
1 cups baby spinach
Freshly ground
blackpepper
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wilts, until it has all been incorporated. Season with freshly Red pepper flakes
ground black pepper and red pepper flakes, and serve.
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DID YOU KNOW? Canned beans have a lot of salt already added, so
dont be too heavy-handed with the salt when using them. Look for
low-sodium versions, which minimize your sodium intake but still are
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robustly salty. Much of that sodium is contained in the cooking liquid,


sobe sure to drain canned beans well and rinse them with water
beforeusing.

Per Serving: Calories:249; Protein:12g; Cholesterol:0mg; Sodium:629mg;


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TotalCarbohydrates:37g; Fiber:11g; Total Fat:7g; SaturatedFat:1g

Vegetarian Mains 135


Phase Kung Pao Chickpeas
Two DAIRY-FREE | GRAIN-FREE | UNDER 30 MINUTES

Using honey to impart its classic sweetness, this kung


pao dish is revamped to fuel the microbiome. Even
PREP TIME: 10 MINUTES
COOK TIME: 5 MINUTES though it is vegetarian, because it does use a sweet-
ener, it needs to be reserved for phase two of the
FOR THE SAUCE diet. SERVES 4
2 tablespoons tamari
2 tablespoons rice vinegar TO MAKE THE SAUCE
1 tablespoon honey In a small bowl, mix the tamari, rice vinegar, and honey.

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Setitaside.
FOR THE KUNG PAO
CHICKPEAS TO MAKE THE KUNG PAO CHICKPEAS
1 tablespoon canola oil 1. In a large skillet, heat the canola oil over medium heat. Add
the chickpeas and stir for 2 to 3 minutes, until they begin to

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2 (15ounce) cans
chickpeas, rinsed brown. Add the garlic, ginger, red pepper flakes, and scallions,
anddrained and stir for 1 minute more.
4 garlic cloves, minced
1 (1inch) piece fresh
ginger, minced
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2. Give the sauce a stir and add it to the skillet. Cook for 1 min-
ute, stirring constantly until thickened. Add the peanuts and
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1 teaspoon red
sesame oil, toss to combine, and serve.
pepperflakes
DID YOU KNOW? Most store-bought sauces contain sweeteners and
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4 scallions, white and


fillers to enhance their flavor, texture, and shelf life. For this reason, it
green parts, thinly sliced
is important to make your own sauces, such as this one, at home. If
cup unsalted peanuts desired, you can mix this sauce up to a day in advance to speed up
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2 teaspoons sesame oil mealtime on a busy night.

Per Serving: Calories:365; Protein:15g; Cholesterol:0mg; Sodium:777mg;


TotalCarbohydrates:40g; Fiber:10g; Total Fat:18g; SaturatedFat:2g
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136 THE MICROBIOME DIET PLAN


Malaysian-Style Coconut Phase
Tofu and Vegetable Curry One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Malaysian curry is a rich coconut-milk treat, teeming PREP TIME: 10 MINUTES

with savory ginger, lemongrass, and chile flavors. COOK TIME: 15 MINUTES

Once you have the paste made, all the heavy lifting
FOR THE CURRY PASTE
is complete. Fry it gently and combine it with the 1 (1inch) piece freshginger
coconut milk for a sumptuous meal. Serve over 1 lemongrass stalk, outer
Cauliflower Rice (page188) for a completely satisfying layers, root, and woody
vegetable-forward dinner. SERVES 4 top parts removed

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1 fresh red chile, stemmed
TO MAKE THE CURRY PASTE and seeded
Place the ginger, lemongrass, chile, onion, garlic, turmeric, salt, 1 red onion, diced

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and coconut oil in a blender and process until smooth. 2 garlic cloves, chopped
1 teaspoon groundturmeric
TO MAKE THE CURRY
teaspoon salt
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1. Heat a large skillet over medium-high heat and cook the
curry paste for 2 minutes, stirring constantly, until fragrant.
Add the coconut milk and broth, and stir to combine. Bring to a
1 tablespoon coconut oil
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FOR THE CURRY
simmer and then reduce the heat to medium. Add the peas and 1 (15ounce) can light
simmer for 5 minutes, and then remove from the heat. coconut milk
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2. In a small skillet, heat 1 tablespoon of coconut oil over 1 cup lowsodium


vegetable broth
medium-high heat. Add the tofu cubes and cook for 3 to
8 ounces fresh snow peas
5minutes, stirring regularly, until lightly browned on all sides.
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or snap peas
Transfer the tofu to the curry.
1 tablespoons coconut
3. Add the remaining tablespoon of coconut oil to the small oil, divided
skillet and heat over medium-high heat. Saut the mushrooms 1 (12ounce) package
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for 3 minutes, until softened lightly, and add to the curry. Serve. firm tofu, cubed and
patteddry (see Tip)
INGREDIENT TIP When pan-frying tofu, it is important to first press the 8 ounces cremini
tofu well with a paper towel or clean kitchen towel to remove moisture. mushrooms
This will prevent it from sticking to the pan and ensure it gets a nice
browned exterior.

Per Serving: Calories:268; Protein:11g; Cholesterol:0mg; Sodium:195mg;


TotalCarbohydrates:14g; Fiber:3g; Total Fat:19g; SaturatedFat:13g

Vegetarian Mains 137


Phase Shirataki, Vegetable, and
One Tofu Stir-Fry
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

PREP TIME: 10 MINUTES This Asian-style stir-fry comes together in minutes yet
COOK TIME: 15 MINUTES
tastes as though it took much longer. Try pre-chopping
your veggies when you have a few extra minutes earlier
2 teaspoons extravirgin
olive oil, divided in the week, and you can get this dish prepared in just
3 teaspoons tamari,divided 15 minutes. SERVES 2
8 ounces firm tofu,
1. In a large skillet, heat 1 teaspoon of olive oil over medium-

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finelydiced
1 (1inch) piece fresh high heat. Add 1 teaspoon of tamari and the tofu, and cook,
ginger, minced stirring constantly, for 5 minutes, until the tofu begins to
3 garlic cloves, minced lightly brown. Transfer to a serving plate.

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1 carrot, shredded
2. Add the remaining 1 teaspoon of olive oil to the skillet and
2 cups chopped
heat over medium-high heat. Add the ginger and garlic, stirring
broccoliflorets
1 cup sliced
creminimushrooms
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constantly, for 1 minute. Add the carrot, broccoli florets, and
mushrooms. Cook for about 5 minutes, until the broccoli is
bright green and the mushrooms have begun to soften.
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1 teaspoon sesame oil
2 tablespoons rice vinegar 3. In a small bowl, mix the remaining 2 teaspoons of tamari,
4 scallions, white and the sesame oil, and rice vinegar. Add this sauce, the scallions,
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green parts, chopped shirataki noodles, and cooked tofu to the pan and stir for
1 (7ounce) package 5more minutes, until the sauce thickens and coats the
shirataki noodles, drained vegetables. Serve topped with the sesame seeds.
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and rinsed
1 tablespoon sesame Per Serving: Calories:260; Protein:17g; Cholesterol:0mg; Sodium:588mg;
seeds, for garnish TotalCarbohydrates:21g; Fiber:8g; Total Fat:15g; SaturatedFat:2g
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138 THE MICROBIOME DIET PLAN


Balsamic Mushroom and Phase
Corn Stir-Fry One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

Mushrooms have a certain meaty quality that makes PREP TIME: 10 MINUTES

them great as a main course. Here in this simple COOK TIME: 10 MINUTES

stir-fry, they are elevated with balsamic vinegar,


2 tablespoons extravirgin
which complements the vegetables with a hit of olive oil
flavor.SERVES4 4 garlic cloves, minced
16 ounces cremini
1. In a large skillet, heat the olive oil over medium heat. Add the

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mushrooms, diced
garlic and saut for 1 minute, until just fragrant. Add the mush- 1 bell pepper, stemmed,
rooms and bell pepper, and stir regularly for 3 to 5 minutes, until seeded, and diced
the mushrooms begin to leave some water in thepan. 2 cups corn kernels (fresh

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or frozen and thawed)
2. Add the corn and stir to mix. Cover the skillet and let the
3 tablespoons
vegetables steam for 3 to 5 minutes, until the corn is tender and
balsamicvinegar

and stir.Serve.
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heated through. Add the balsamic vinegar, season with pepper,
Freshly ground
blackpepper
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MAKE AHEAD The taste of this dish only deepens with a little time
spent resting. Make this up to a day in advance, cool, and refrigerate.
Toreheat, toss it in a heated pan over medium heat until hot, or reheat
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in the microwave.

Per Serving: Calories:186; Protein:7g; Cholesterol:0mg; Sodium:14mg;


TotalCarbohydrates:28g; Fiber:4g; Total Fat:8g; SaturatedFat:1g
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Vegetarian Mains 139


Phase Mushroom Tofu Burgers
One DAIRY-FREE | GRAIN-FREE

Mushrooms give this tofu burger some serious bulk


and bite. A blend of almond flour and flaxseed meal
PREP TIME: 10 MINUTES
COOK TIME: 20 MINUTES helps solidify the simple burger and give it a firm tex-
ture that holds up well. This meat-free burger is filling
1 teaspoon extravirgin olive and loaded with flavor. Wrap it in a large lettuce leaf
oil, plus 1tablespoon
and top with your favorite condiments. SERVES 4
1 medium yellow onion,
finely diced
1. In a large skillet, heat 1 teaspoon of olive oil over medium

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6 ounces cremini
heat. Add the onion and cook until softened, 5 to 7 minutes.
mushrooms, finely
Add the mushrooms and cook for another 3 minutes. Turn the
chopped
heat off and transfer the vegetables to a bowl to cool slightly.
1 (12ounce) package

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firmtofu 2. In a food processor, combine the tofu, basil, and garlic and
cup roughly chopped process until smooth. Transfer to a mixing bowl.
basil leaves
4 garlic cloves
cup almond flour,divided
cup flaxseed
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3. Add the mushroom and onion mixture to the bowl, along
with cup of almond flour, cup of flaxseed meal, the egg,
and balsamic vinegar.
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meal,divided 4. In a small bowl, mix the remaining cup of almond flour
1 egg and cup of flaxseed meal. Form the mushroom mixture into
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2 tablespoons four patties and lightly coat each patty in the flour mixture.
balsamicvinegar
4 large lettuce leaves,
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forserving
Ketchup (page199), or
store-bought, forserving
Mustard, for serving
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140 THE MICROBIOME DIET PLAN


5. In a skillet, heat the remaining 1 tablespoon of olive oil over
medium heat. Add the burgers and cook for 3 to 5 minutes on
each side, until browned.

6. To serve, wrap each burger in a lettuce leaf and top with


Ketchup, mustard, and other favorite condiments.

MAKE AHEAD Burgers are great make-ahead fare. To prepare these in


advance, form the patties and coat in almond flour and flaxseed meal.

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Lay them in a single layer on a baking sheet and freeze for 2hours.
Once frozen solid, transfer them to a freezer-safe storage bag or con-
tainer and store frozen for up to 1 month. When ready to serve, heat in
the oven, on the stove top, or in the toaster oven until heated through
and browned.

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Per Serving: Calories:478; Protein:24g; Cholesterol:52mg; Sodium:42mg;
TotalCarbohydrates:23g; Fiber:12g; Total Fat:36g; SaturatedFat:4g

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Vegetarian Mains 141


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Chapter
Eight

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Seafood Mains

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While meat is off the table in phase one, you can enjoy fish and seafood.
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This section includes a wide variety of tasty and healthy meals. These
recipes are designed for ease, both in preparation and cooking, and
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offer mouthwatering flavor that satisfies.
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Simple Roasted Salmon Fillets with Tomatoes (page 147) 143


145 Salmon Salad LettuceWraps
146 Tuna Salad Lettuce Wraps
147 Simple Roasted Salmon Fillets with Tomatoes
148 Asian-Style Cod and Vegetables in Parchment

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150 Miso Salmon and Vegetables in Parchment
151 Tilapia with Coconut Curry Sauce
152 Shrimp Scampi and Greens

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153 Blackened Cod with Pineapple Salsa
154 Pan-Roasted Almond-Crusted Tilapia
155
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One-Pan Salmon, Sweet Potato, and
BrusselsSprouts Bake
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144
Salmon Salad Phase
LettuceWraps One
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Salmon is a wonderful lunch treat, and when you can PREP TIME: 10 MINUTES

get it in a can just like tuna, it is easy and quick. Look


1 (6ounce) can boneless
for boneless skinless salmon sold in small cans. The
skinless salmon
larger cans, which contain skin and bones, are great for
cup diced celery
making patties and other cooked dishes, but for prepa-
cup unsweetened
rations out of the can, the smaller size is best.SERVES2 plainyogurt

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1 teaspoon freshly
1. Drain the salmon in a fine-mesh strainer over the sink. squeezed lemon juice
Press the salmon with the back of a spoon to expel as much teaspoon salt
liquid as possible. Transfer it to a small bowl. 2 tablespoons chopped

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fresh cilantro
2. Add the celery, yogurt, lemon juice, salt, and cilantro and
8 large lettuce leaves
mix well.
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3. Arrange the lettuce leaves on two plates and spoon about
a tablespoon of the mixture onto each lettuce leaf. Wrap each
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leaf around the salmon salad and serve.

MAKE AHEAD Mix the salmon salad up to 1 day in advance. Refriger-


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ate in an airtight container and remix before filling the lettuce wraps
andserving.

Per Serving: Calories:207; Protein:22g; Cholesterol:3mg; Sodium:717mg;


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TotalCarbohydrates:4g; Fiber:1g; Total Fat:12g; SaturatedFat:3g


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Seafood Mains 145


Phase Tuna Salad Lettuce Wraps
One GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Tuna is a classic lunch favorite. Here it is given a


remake with probiotic superstar yogurt in place of the
PREP TIME: 10 MINUTES
typical mayonnaise. Whip the salad up in minutes and
1 (6ounce) can tuna have it on hand for a quick light lunch or dinner that
packed in water, drained satisfies. Whole-grain mustard gives these wraps an
cup diced celery added kick; if you dont have it, try Dijon instead or
cup unsweetened just leave it out. SERVES 2
plainyogurt

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1 teaspoon wholegrain 1. Drain the tuna in a fine-mesh strainer over the sink. Press
mustard
the tuna with the back of a spoon to expel as much liquid as
Freshly ground
possible. Transfer it to a small bowl.
blackpepper

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8 large lettuce leaves 2. Add the celery, yogurt, and mustard and season with
pepper. Mix well.

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3. Arrange the lettuce leaves on two serving plates and spoon
about a tablespoon of the mixture onto each lettuce leaf. Wrap
each leaf around the tuna salad and serve.
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MAKE AHEAD Mix the tuna salad up to 1 day in advance. Refrigerate in
an airtight container and remix before filling the lettuce wraps andserv-
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ing.

SUBSTITUTION TIP For a heartier option, spoon the mixture into a


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cucumber that has been halved and seeded. The simple veggie shell
has a nice crunch that complements the tuna well.

Per Serving: Calories:143; Protein:22g; Cholesterol:40mg; Sodium:395mg;


TotalCarbohydrates:4g; Fiber:1g; Total Fat:4g; SaturatedFat:1g
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146 THE MICROBIOME DIET PLAN


Simple Roasted Phase
Salmon Fillets with Tomatoes One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Salmon is a fish that requires little extra to make PREP TIME: 5 MINUTES

it shine. In this simple recipe, fillets are panfried COOK TIME: 15 MINUTES

along with cherry tomatoes. The main course comes


1 pound salmon fillets
together with less than 5 minutes of hands-on prep teaspoon salt, divided
time, giving you a chance to throw together a salad teaspoon freshly ground
or other simple side while it cooks. If you have extra black pepper
salmon, separate it into flakes and make it into Salmon

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3 teaspoons extravirgin
Salad (page145). SERVES 4 olive oil, divided
1 pint cherry tomatoes
1. Season the salmon with teaspoon of salt and the pepper. 1 teaspoon dried dill

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Set it aside.

2. In a large skillet, heat 1 teaspoon of olive oil over medium


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heat. Add the tomatoes and the remaining teaspoon of salt.
Saut the tomatoes for 3 to 5 minutes, until they are heated
through and soft. Add the dill and stir to combine. Transfer to
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aserving dish.

3. In the same skillet, heat the remaining 2teaspoons of oil


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over medium heat. Place the salmon, flesh-side down, in the


skillet. After 3 minutes, flip the salmon and continue to cook
for 5 to 8 minutes more, until the fish is cooked through and
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flakes easily when tested with a fork. Serve with the tomatoes.

Per Serving: Calories:248; Protein:23g; Cholesterol:57mg; Sodium:493mg;


TotalCarbohydrates:3g; Fiber:1g; Total Fat:16g; SaturatedFat:4g
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Seafood Mains 147


Phase Asian-Style Cod and
One Vegetables in Parchment
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

PREP TIME: 10 MINUTES Parchment paper is extremely useful in the kitchen.


COOK TIME: 15 MINUTES
In these fish packets, it works as both the pan and
the serving dish, minimizing your cleanup and
1 medium head bok
choy, leaves and locking in flavor. Served on a bed of bok choy and
stalks, thinlysliced and peppers, this is a filling dish. If you prefer, try it with
separated different vegetables to create your own personalized
1 red bell pepper, seeded packages.SERVES4

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and cut into strips
4 (4ounce) cod fillets 1. Preheat the oven to 400F.
1 (2inch) piece fresh
2. Cut four large pieces of parchment paper and lay them on a

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ginger, peeled and cut
into matchsticks large work surface.
2 scallions, white and 3. On one side of each piece of parchment, place two large
green parts, thinly sliced
4 teaspoons tamari
4 teaspoons toasted
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handfuls of bok choy (one handful of greens and one of stalks).
On top of each, place several strips of bell pepper. Lay one
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cod fillet on each bed of vegetables. Place equal amounts of
sesame oil
ginger sticks on the fish, arranging them evenly. Sprinkle with
thescallions.
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4. In a small bowl, whisk the tamari and sesame oil. Spoon


2teaspoons of the sauce over each fillet.
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148 THE MICROBIOME DIET PLAN


5. Working with one piece of parchment, fold it over the top of
the fish, fold the edges over, and crease to seal. Continue to work
around the paper, closing the edges until you have a sealed pack-
age. Repeat with the remaining three pieces of parchment.

6. Arrange the packages on a large baking sheet and bake for


15 minutes. Remove from the oven and let the packages rest for

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a couple of minutes. Cut through the parchment to serve.

MAKE AHEAD These packets can be entirely assembled the night be-
fore and stored on a baking sheet in the refrigerator until you are ready
to cook the following day.

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Per Serving: Calories:189; Protein:27g; Cholesterol:47mg; Sodium:517mg;
TotalCarbohydrates:4g; Fiber:6g; Total Fat:6g; SaturatedFat:1g

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Seafood Mains 149


Phase Miso Salmon and Vegetables
One in Parchment
DAIRY-FREE | NUT-FREE | UNDER 30 MINUTES

PREP TIME: 10 MINUTES In Japanese cuisine, miso is often combined with fish
COOK TIME: 15 MINUTES
to impart a salty umami flavor. In this fish packet, it
is combined with salmon, mushrooms, and scallions
10 ounces cremini
mushrooms, sliced for an omega-3 burst of fatty acids. Serve the packages
8 to 10 scallions, white with Cauliflower Rice (page188) or cup of brown
and green parts, cut into rice (see page 81). SERVES 4
2inch segments

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1 pound salmon fillets, 1. Preheat the oven to 400F.
cutinto 4 pieces
2. Cut four large pieces of parchment paper and arrange on
2 tablespoons extravirgin
alarge work surface.

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olive oil
1 tablespoon red or white 3. Arrange one-fourth of the mushrooms on one side of each
miso paste piece of parchment. Add equal amounts of scallions to each
1 tablespoon sake or other
dry cooking wine
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piece. Top each with a salmon fillet.

4. In a small bowl, whisk together the olive oil, miso paste, and
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sake. Pour an equal amount of sauce over each piece of fish.

5. Working with one piece of parchment, fold it over the top


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of the fish, fold the edges over, and crease to seal. Continue
to work around the paper, closing the edges until you have
a sealed package. Repeat with the remaining three pieces
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ofparchment.

6. Arrange the packages on a large baking sheet and cook for


15 minutes. Remove from the oven and let the packages rest for
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a couple of minutes. Cut through the parchment to serve.

MAKE AHEAD These packets can be entirely assembled the night


before and stored on a baking sheet in the refrigerator until youare
ready to cook the following day.

Per Serving: Calories:261; Protein:26g; Cholesterol:62mg; Sodium:256mg;


TotalCarbohydrates:6g; Fiber:2g; Total Fat:15g; SaturatedFat:2g

150 THE MICROBIOME DIET PLAN


Tilapia with Phase
Coconut Curry Sauce One
DAIRY-FREE | GRAIN-FREE | NUT-FREE

This Indian-style curry has coconut milk at its PREP TIME: 10 MINUTES,

base and a warming blend of spices to raise it to the PLUS15 MINUTES


TOMARINATE
realm of luxurious. Loaded with healthy fat, this COOK TIME: 15 MINUTES
one-dish meal is quick to throw together. Serve this
curry over Cauliflower Rice (page188) or brown rice 2 tablespoons ground
(seepage81). SERVES 4 coriander, divided
teaspoon

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groundturmeric
1. In a medium bowl, mix 1 tablespoon of coriander with the
1 teaspoon cayennepepper
turmeric and cayenne pepper. Add the fish fillets and set them
1 pound tilapia fillets, cut
aside to marinate for 15 minutes.
into 1inch pieces

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2. In a large skillet, heat 1 tablespoon of coconut oil over 2 tablespoons coconut
medium-high heat and lightly fry the fish for about 3 minutes oil,divided

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on each side. Remove the fish from skillet and set aside.

3. Add the remaining 1 tablespoon of coconut oil to the skillet


teaspoon mustard seeds
1 medium yellow
onion,diced
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and heat over medium-high heat. Add the mustard seeds and
teaspoon salt
stir until they begin to pop, then add the onion and salt, and
1 green chile, stemmed
cook, stirring, for 2 minutes, until fragrant. andseeded
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4. Add the remaining 1 tablespoon of coriander, the chile, 1 medium tomato, diced
and tomato and cook for 2 minutes, until the tomato begins to 1 cup light coconut milk
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break down.

5. Add the coconut milk and 1 cup of water. Bring to a boil,


then lower the heat and simmer for 5 minutes. Adjust the
seasonings, adding a little more salt if needed. Return the fish
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to the curry and heat it through. Serve.

SUBSTITUTION TIP If you cant find tilapia, some great substitutions


include red snapper, catfish, or flounder.

Per Serving: Calories:244; Protein:24g; Cholesterol:57mg; Sodium:354mg;


TotalCarbohydrates:8g; Fiber:2g; Total Fat:14g; SaturatedFat:10g

Seafood Mains 151


Phase Shrimp Scampi and Greens
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

This classic shrimp dish can be given a healthier


remake by dropping the processed noodles and
PREP TIME: 15 MINUTES
COOK TIME: 10 MINUTES serving the fragrant shrimp on a bed of kale instead.
Seasoned with lemon, white wine, olive oil, and garlic,
2 tablespoons olive this delicious main course goes well with a side of
oil,divided
Cauliflower Rice (page188). SERVES 4
3 garlic cloves, minced
teaspoon red
1. In a large skillet, heat 1 tablespoon of olive oil over

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pepperflakes
medium-high heat. Add the garlic and red pepper flakes, and
teaspoon salt, divided
immediately reduce the heat to medium-low. Add teaspoon
1 pound large shrimp,
of salt to the skillet and mix well. Saut the garlic for about
shelled and deveined
1minute total, stirring constantly, until it just starts to brown.

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cup dry white wine
Juice of 1 lemon (about 2. Add the shrimp and wine, and stir to combine. Arrange the
2tablespoons), divided shrimp in a single layer. Increase the heat to high and bring to
2 tablespoons chopped
fresh parsley
aboil for 2 minutes. C
3. Flip the shrimp over and cook for 1 minute more.
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2 bunches kale, stemmed
and coarsely chopped 4. Drizzle with 1 tablespoon of lemon juice and sprinkle with
the parsley. Transfer to a serving dish to keep warm.
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5. In the same skillet, heat the remaining 1 tablespoon of


oil over medium-high heat. Add the kale and saut for 3 to
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5minutes, stirring regularly, until it has wilted. Season with the


remaining teaspoon of salt and 1 tablespoon of lemon juice.
Serve the scampi over a bed of kale.
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Per Serving: Calories:202; Protein:19g; Cholesterol:142mg; Sodium:980mg;


TotalCarbohydrates:13g; Fiber:4g; Total Fat:9g; SaturatedFat:1g

152 THE MICROBIOME DIET PLAN


Blackened Cod with Phase
Pineapple Salsa One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Cod is a mild fish that pairs well with the bright PREP TIME: 10 MINUTES

fruit-forward flavors of this pineapple salsa. Using a COOK TIME: 15 MINUTES

blend of spices, the cod is blackened and smoky, pro-


FOR THE SALSA
viding a contrast to the cool, sweet salsa. SERVES 4 1 (8ounce) can pineapple
in its own juices,
TO MAKE THE SALSA drained, reserving
In a small bowl, mix together the pineapple, bell pepper, 2tablespoonsjuice

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tomato, cilantro, and scallions. Drizzle with the lime juice cup diced green
and the reserved pineapple juice and season with the salt bellpepper
andpepper. 1 small tomato, diced

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cup chopped fresh
TO MAKE THE FISH
cilantro leaves
1. Season the cod with the salt and pepper.
3 scallions, white and
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2. In a small bowl, mix together the paprika, onion powder,
cayenne, thyme, and oregano. Use your hands to spread this
mixture onto the fish.
green parts, thinly sliced
Juice of 1 lime
teaspoon salt
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teaspoon freshly ground
3. In a large skillet, heat the oil over medium-high heat. Cook
black pepper
the fish on each side for 2 to 3 minutes, until it flakes easily
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when tested with a fork. FOR THE FISH

4. Serve topped with the pineapple salsa. 1 pound cod fillets


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teaspoon salt
MAKE AHEAD Mix the salsa up to 1 day in advance and store in an Freshly ground
airtight container in the refrigerator. Mix the seasoning mixture the night blackpepper
before, when making the salsa, for easy fish prep the next day. 1 teaspoon smoked paprika
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Per Serving: Calories:157; Protein:21g; Cholesterol:48mg; Sodium:504mg; teaspoon onion powder


TotalCarbohydrates:10g; Fiber:2g; Total Fat:3g; SaturatedFat:1g teaspoon
cayennepepper
teaspoon dried thyme
teaspoon dried oregano
2 teaspoons extravirgin
olive oil

Seafood Mains 153


Phase Pan-Roasted
One Almond-Crusted Tilapia
GRAIN-FREE | UNDER 30 MINUTES

PREP TIME: 10 MINUTES Almond flour provides a richness that other flours
COOK TIME: 6 MINUTES
simply do not. While its high fat content can be
prohibitive when baking and in other recipes where
1 pound tilapia fillets
Salt
a large amount is needed, here the coating provides
Freshly ground a match that is arguably even better than the flour or
blackpepper corn mixtures typically used to crust fish. SERVES 4

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2 eggs
cup almond flour 1. Season the tilapia with salt and pepper.
cup grated
2. In a small bowl, beat the eggs.
Parmesancheese

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1 teaspoon garlic powder 3. In a separate small bowl, mix the almond flour, Parmesan,
1 teaspoon extravirgin and garlic powder.
olive oil
1 lemon, cut into wedges,
for serving
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4. Dip each fillet into the egg, shake it to remove any excess
egg, and press it into the flour mixture to cover.
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5. In a skillet, heat the olive oil over medium-high heat. Add
the fillets and cook for 3 minutes on one side, flip, and cook for
3 minutes more, until the fish flakes easily when tested with a
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fork. Serve with the lemon wedges.

Per Serving: Calories:459; Protein:40g; Cholesterol:171mg; Sodium:435mg;


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TotalCarbohydrates:10g; Fiber:5g; Total Fat:31g; SaturatedFat:5g


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154 THE MICROBIOME DIET PLAN


One-Pan Salmon, Phase
Sweet Potato, and One
Brussels Sprouts Bake
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES PREP TIME: 10 MINUTES
COOK TIME: 20 MINUTES
For a boost of omega-3s, salmon is the best fish you
can eat. Omega-3s are shown to reduce inflammation, 1 pound salmon fillets
lower the risk of chronic disease, and bolster brain and 3 small sweet potatoes,
memory performance. This is an easy one-dish meal roughly diced

that leaves no mess. Simply toss everything on a baking 1 pound Brussels sprouts,

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halved if large
sheet, pop it in the oven, and you are 20 minutes away
2 teaspoons extravirgin
from eating. Pour a glass of wine and relax! SERVES 4
olive oil
1 teaspoon salt
1. Preheat the oven to 350F.

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teaspoon freshly ground
2. Place the salmon in the middle of a large baking sheet. black pepper
Arrange the sweet potatoes and Brussels sprouts around teaspoon garlic powder
thesalmon. C
3. Drizzle the vegetables with the olive oil and use a spatula to
teaspoon dried thyme
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stir them up a bit. Sprinkle the salt, pepper, garlic powder, and
thyme over the fish and vegetables.
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4. Bake for 20 minutes, until the fish flakes easily when tested
with a fork and the vegetables are tender and lightly browned.
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DID YOU KNOW? Parchment paper is simply paper that can withstand
high cooking temperatures without burning. To make cleanup easier,
line baking sheets with parchment paper and simply throw the mess
away when you are done.
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Per Serving: Calories:317; Protein:28g; Cholesterol:62mg; Sodium:714mg;


TotalCarbohydrates:30g; Fiber:7g; Total Fat:10g; SaturatedFat:2g

Seafood Mains 155


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Chapter
Nine

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Meat and Poultry Mains

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Once you are in phase two of the diet, meat is back on the table. How-
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ever, it should not be in generous portions, but instead just an element
of the meal. In the following recipes, you will find a variety of tempting
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ways to step away from large cuts like steaks and chops and instead
serve up balanced, plant-strong courses with the savory flavors of meat
to accent the meal.
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Chicken, Tomatoes, and White Bean Bake (page 170) 157


159 Simple Baked ChickenBreasts
160 Easy Chicken Dinner Salad
161 Chicken and Quinoa SaladBowl
162 Chicken Salad on a Bed of Greens

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163 Chinese Chicken LettuceWraps
164 Mediterranean ChickenBreasts
165 Bok Choy and Chicken Stir-Fry

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166 Chicken and Broccoli Stir-Fry
167 Chicken and Root Vegetable Roast
168
169
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Chicken, Apricot, and Olive Bake
Cauliflower Rice ChickenBiriyani
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170 Chicken, Tomatoes, and White Bean Bake
171 Herb-Crusted Chicken Thighs and Polenta
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172 Beef and Cauliflower Bake


173 Mushroom Beef Burger Lettuce Wrap
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174 Slow Cooker Korean Beef Tacos with Red Slaw


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158
Simple Baked Phase
ChickenBreasts Two
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

When you prepare chicken breasts in advance, it is PREP TIME: 5 MINUTES

easy to add some to meals to make a complete and COOK TIME: 15 MINUTES

nourishing main course in a matter of minutes. This


Nonstick cooking spray
simple recipe is designed for just this purpose. Make 2 pounds boneless skinless
a batch, and you have chicken to use in four meals chicken breasts
throughout the week. Adjust the recipe as needed for 1 teaspoon salt
your weekly meal plan. SERVES 8

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1 teaspoon freshly ground
black pepper
1. Preheat the oven to 400F. teaspoon garlic powder
teaspoon dried parsley
2. Spray a baking sheet with cooking spray.

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3. Season the chicken with the salt, pepper, garlic, and parsley.
Arrange the breasts on the baking sheet and bake for 35min-
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utes, until their juices run clear when pierced with a knife.

4. Let the chicken breasts cool completely and then transfer


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them to an airtight container. Refrigerate for up to 3 days or
freeze for up to 1 month.
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SUBSTITUTION TIP Use any of your favorite spices in this recipe to


season the chicken to your liking. Cajun seasonings, lemon pepper, basil,
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thyme, and chili powder can all add great elements to chicken.

Per Serving: Calories:102; Protein:23g; Cholesterol:61mg; Sodium:524mg;


TotalCarbohydrates:0g; Fiber:0g; Total Fat:2g; SaturatedFat:0g
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Meat and Poultry Mains 159


Phase Easy Chicken Dinner Salad
Two GRAIN-FREE | UNDER 30 MINUTES

Making use of your precooked chicken breasts, this


salad is super easy to throw together on a busy night.
PREP TIME: 10 MINUTES
The combination of feta, walnuts, clementines, and
8 cups romaine, green or celery provides a winning mix of sweet, salty, and
red leaf lettuce, or baby crunchy, but the salad is easily customizable to what-
salad greens ever you like or have on hand. SERVES 4
8 ounces Simple Baked
Chicken Breasts 1. On each of four plates, arrange 2 cups of lettuce. Divide the

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(page159), cut into
chicken, feta, walnuts, clementines, and celery slices equally
thinstrips
between the four plates.
cup crumbled
fetacheese 2. Top with 2 tablespoons of your preferred vinaigrette. Serve.

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cup walnut pieces
2 clementines, peeled and INGREDIENT TIP Clementines are a type of mandarin orange popular
segmented (see Tip) in the winter. Small and almost always seedless, clementines can be

2 celery stalks, thinly sliced


on the diagonal
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replaced with other mandarins such as satsumas. Tangerines also have
a great flavor, but typically have many seeds, which would need to
beremoved.
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1 recipe Red Wine
Vinaigrette (page201), Per Serving: Calories:300; Protein:16g; Cholesterol:47mg; Sodium:671mg;
TotalCarbohydrates:9g; Fiber:3g; Total Fat:23g; SaturatedFat:5g
Bright LemonGarlic
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Vinaigrette (page202),
or Mustard Vinaigrette
(page203)
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160 THE MICROBIOME DIET PLAN


Chicken and Quinoa Phase
SaladBowl Two
UNDER 30 MINUTES

This is a warming salad bowl tied together with a PREP TIME: 10 MINUTES

generous serving of Yogurt Tahini Dressing to make a


2 cups cooked quinoa
filling meal for lunch or dinner. Prep the quinoa in one
1 bunch kale, stemmed and
big batch earlier in the week to have on hand to make
cut into thin strips
this bowl come together in just a few minutes. SERVES 4
1 tablespoon extravirgin
olive oil
1. In each of four bowls, put cup quinoa.

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8 ounces Simple Baked
2. In a mixing bowl, toss the kale and olive oil, massaging with Chicken Breasts
your hands to work the oil into the leaves. Divide equally between (page159), cut into
thinstrips
the bowls. Divide the chicken equally between the bowls.

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1 recipe Yogurt Tahini
3. Top each bowl with 2 tablespoons of Yogurt Tahini Dressing Dressing (page206)
and 1 teaspoons of sesame seeds. Serve.
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Per Serving: Calories:348; Protein:20g; Cholesterol:33mg; Sodium:406mg;
TotalCarbohydrates:29g; Fiber:5g; Total Fat:19g; SaturatedFat:3g
2 tablespoons
sesameseeds
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Meat and Poultry Mains 161


Phase Chicken Salad
Two on a Bed of Greens
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

PREP TIME: 10 MINUTES Creamy chicken salad is a lunchtime comfort food


classic. Here I use probiotic yogurt, along with grapes
3 cups diced Simple
and celery, for a bit of crunchy sweetness. Served on a
Baked Chicken Breasts
bed of lettuce, this is a filling meal that you can enjoy
(page159)
cup grapes, halved
at any time of day. SERVES 4
1 celery stalk,
1. In a bowl, toss together the chicken, grapes, celery, parsley,

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finelychopped
2 tablespoons chopped and scallions.
fresh parsley 2. Add the yogurt, lemon juice, salt, and pepper. Stir to combine.
2 scallions, white and

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green parts, thinly sliced 3. On each of four plates, place 1 cup of salad greens topped by
cup unsweetened 1 cup of chicken salad. Serve.
plainyogurt
2 tablespoons freshly
squeezed lemon juice
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SUBSTITUTION TIP If you like a little zing, add a teaspoon or more of
mustard or your favorite hot sauce to the salad in step 2.
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teaspoon salt Per Serving: Calories:231; Protein:27g; Cholesterol:63mg; Sodium:698mg;
teaspoon freshly ground TotalCarbohydrates:8g; Fiber:3g; Total Fat:12g; SaturatedFat:1g

black pepper
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4 cups chopped romaine,


red or green leaf lettuce,
or baby salad greens
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162 THE MICROBIOME DIET PLAN


Chinese Chicken Phase
LettuceWraps Two
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Here is another easy quick-to-make recipe using PREP TIME: 10 MINUTES

cooked chicken. Served in lettuce wraps, this sim- COOK TIME: 5 MINUTES

ple dish is perfectly paired with a side salad, or even


1 tablespoon extravirgin
some leftover roasted root vegetables for a heartier olive oil
meal. SERVES 4 1 teaspoon sesame oil
2 tablespoons tamari
1. In a medium saucepan over medium heat, combine the

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1 teaspoon honey
olive oil, sesame oil, tamari, honey, ginger, and garlic. Bring to 1 (1inch) piece fresh
a simmer and add the chicken, stirring to coat it in the sauce. ginger, minced
Cook until just heated through, about 5 minutes. 1 garlic clove, minced

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2 cups Simple Baked
2. Spoon cup of the cooked chicken into each lettuce leaf
Chicken Breasts, thinly
and serve.
sliced (page159)
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Per Serving: Calories:135; Protein:19g; Cholesterol:46mg; Sodium:905mg;
TotalCarbohydrates:3g; Fiber:1g; Total Fat:6g; SaturatedFat:1g
8 large lettuce leaves
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Meat and Poultry Mains 163


Phase Mediterranean
Two ChickenBreasts
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

PREP TIME: 10 MINUTES The flavors of the Mediterranean come alive in this
COOK TIME: 15 MINUTES
dish with feta, tomatoes, and kalamata olives. Stuffing
chicken breasts is a great way to add flavor to a simple
1 tomato, diced
2 tablespoons crumbled
meal. SERVES 4
feta cheese
2 tablespoons pitted 1. In a small bowl, combine the tomato, feta, olives, and basil.

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kalamata olives 2. Cut a horizontal slit in each chicken breast to create a
1 tablespoon minced fresh pocket. Stuff about 2 tablespoons of the mixture into each
basil leaves
chicken breast and close the opening with a wooden toothpick.
4 boneless skinless
3. Season the chicken breasts with the salt and pepper.

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chickenbreasts
teaspoon salt
4. In a large skillet, heat the olive oil over medium heat. Cook
teaspoon freshly ground
black pepper
1 tablespoon extravirgin
olive oil
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the chicken breasts for 12 to 15 minutes, flipping halfway through,
until their juices run clear when pierced with a knife.Serve.
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SUBSTITUTION TIP This recipe can be modified to fit your preferences.
Basil and Parmesan create a good combination, as does a mix of toma-
toes, scallions, cilantro, and freshly squeezed lime juice for a salsa-like
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stuffed breast.

Per Serving: Calories:160; Protein:24g; Cholesterol:64mg; Sodium:493mg;


TotalCarbohydrates:2g; Fiber:0g; Total Fat:7g; SaturatedFat:1g
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164 THE MICROBIOME DIET PLAN


Bok Choy and Phase
Chicken Stir-Fry Two
DAIRY-FREE | GRAIN-FREE | NUT-FREE

Stir-fries are some of the easiest meals to make. PREP TIME: 10 MINUTES,

Because everything is cooked together in one pan, PLUS20 MINUTES


TOMARINATE
dishes are minimized and you can focus on the main COOK TIME: 10 MINUTES
course. If you dont have a wok, use a flat-bottomed
skillet instead. SERVES 4 2 tablespoons tamari
2 tablespoons rice vinegar
1. In a medium bowl, combine the tamari, rice vinegar, sesame 1 teaspoon sesame oil

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oil, and honey. Add half of the ginger and half of the garlic to 1 teaspoon honey
the bowl, then add the chicken and turn it to coat. 1 (2inch) piece fresh
ginger, minced, divided
2. In a wok, heat 1 tablespoon of canola oil over medium-high 2 garlic cloves,

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heat. Add the chicken (reserving the marinade) and cook, minced,divided
stirring constantly, for about 3 minutes, until cooked through. pound boneless chicken
Transfer the chicken to a plate.
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3. Add the remaining 1 tablespoon of oil to the wok and heat
thighs, thinly sliced
2 tablespoons canola
oil,divided
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over medium-high heat. Add the bok choy and cook, stirring
1 large head bok choy,
constantly, for 2 to 3 minutes, until it begins to soften and wilt.
thinly sliced
4. Pour the marinade into the wok and stir with the bok choy
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to combine. Push the bok choy to the side of the wok and add
the remaining ginger and garlic to the middle of the wok. Saut
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briefly, until just fragrant, then mix it with the bok choy. Return
the chicken to the wok and stir to combine. Serve.

Per Serving: Calories:254; Protein:22g; Cholesterol:51mg; Sodium:701mg;


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TotalCarbohydrates:5g; Fiber:6g; Total Fat:15g; SaturatedFat:2g

Meat and Poultry Mains 165


Phase Chicken and Broccoli Stir-Fry
Two DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

This stir-fry is big on vegetables, combining broccoli


and red pepper for a quick and delicious meal. Serve
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES the stir-fry over Cauliflower Rice (page188) or brown
rice (see page81). SERVES 4
4 cups broccoli florets, cut
to uniform size 1. Bring a large saucepan of water to a boil over high heat. Add
8 ounces boneless the broccoli florets, and when the water returns to a boil, set a
skinless chicken breasts, timer for 1minute. Drain the broccoli in a colander, and leave it
thinlysliced

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over the sink to drain further.
1 (2inch) piece fresh
ginger, minced, divided 2. In a large bowl, combine the chicken, half of the ginger,
2 tablespoons rice cooking 1tablespoon of rice wine, the tamari, and the honey.

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wine or sake, divided
3. In a small bowl, combine cup of water, the remaining
1 tablespoon tamari
1tablespoon of rice wine, and the rice vinegar.
teaspoon honey
2 tablespoons rice vinegar
2 tablespoons canola oil
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4. In a large wok or skillet, heat the canola oil over medium-
high heat. Lift the chicken pieces out of the marinade, add them
to the wok, and sear them for 1 minute undisturbed, before
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4 garlic cloves, minced
1 red bell pepper, cut into stirring and adding the garlic and remaining ginger. Continue
thin strips to stir for about 1 minute, until the chicken has mostly changed
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color but is not completely cooked through.

5. Add the rice wine mixture along with the red pepper and
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broccoli to the wok. Stir-fry for 2 minutes, until the chicken is


cooked through and the broccoli is fork-tender.

SUBSTITUTION TIP Vegetables can be substituted here as desired; just


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be sure to use fresh vegetables, or in some cases canned, for the most
flavor and best texture in a wok. Snow peas, thinly sliced carrots, mush-
rooms, water chestnuts, and baby corn all work well in this dish.

Per Serving: Calories:178; Protein:15g; Cholesterol:30mg; Sodium:399mg;


TotalCarbohydrates:12g; Fiber:3g; Total Fat:8g; SaturatedFat:1g

166 THE MICROBIOME DIET PLAN


Chicken and Phase
Root Vegetable Roast Two
DAIRY-FREE | GRAIN-FREE | NUT-FREE

Sometimes cooking a one-pan meal is all you have the PREP TIME: 10 MINUTES

energy for. If thats the case, this chicken and root veg- COOK TIME: 35 MINUTES

etable roast is the answer. You can simply brown the


1 pound small turnips,
chicken breasts for flavor, throw it all in a pan, and set cutinto 1inch chunks
the timer. Pour yourself a glass of wine and catch up on pound sweet potatoes,
some reading while you wait. SERVES 4 cut into 1inch chunks

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1 tablespoon fresh
1. Preheat the oven to 450F. rosemary, chopped
2 tablespoons extravirgin
2. In a large bowl, toss together the turnips, sweet potatoes,
olive oil, divided
rosemary, 1 tablespoon of olive oil, teaspoon of salt, and

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teaspoon salt, divided
teaspoon of pepper. Spread the mixture on a baking sheet
teaspoon freshly ground
ina single layer. Roast for 15 minutes. black pepper, divided
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3. While the vegetables are roasting, season the chicken with
the remaining teaspoon salt and remaining teaspoon
2 bonein chicken breasts,
cut in half crosswise
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ofpepper.

4. In a large skillet, heat the remaining 1 tablespoon of oil over


medium-high heat. Place the chicken pieces skin-side down
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in the skillet and sear for about 5 minutes, until browned and
crisp. Remove from the heat.
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5. When the vegetables have roasted for 15 minutes, remove


the baking sheet and stir the vegetables. Place the chicken
pieces, skin-side up, on the baking sheet and return to the oven
for 20 minutes more, until the vegetables are tender and the
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chicken is cooked through. Serve.

SUBSTITUTION TIP If you cant find whole chicken breasts, substitute


whole thighs instead. Be sure to trim off any excess fat before cooking.

Per Serving: Calories:308; Protein:20g; Cholesterol:56mg; Sodium:453mg;


TotalCarbohydrates:23g; Fiber:4g; Total Fat:15g; SaturatedFat:3g

Meat and Poultry Mains 167


Phase Chicken, Apricot,
Two and Olive Bake
DAIRY-FREE | GRAIN-FREE | NUT-FREE

PREP TIME: 10 MINUTES, Sweet and salty flavors combine in this lemon-infused
PLUSOVERNIGHT
one-pan bake. Prep this the night before to let it
TOMARINATE
COOK TIME: 40 MINUTES marinate overnight, and the following day all you
willhave to do is pour it into the pan and look forward
cup freshly squeezed to dinner. SERVES 4
lemon juice
1 tablespoon honey 1. In a large bowl, whisk the lemon juice, honey, cinnamon,

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2 teaspoons red pepper flakes, salt, pepper, cumin, and paprika together.
groundcinnamon Add the olives, apricots, cilantro, and chicken. Mix well.
teaspoon red Transfer to a zippered plastic bag or airtight container and
pepperflakes

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refrigerate overnight, up to 24 hours.
1 teaspoon salt
teaspoon freshly ground 2. Preheat the oven to 375F.
black pepper
2 teaspoons ground cumin
1 teaspoon smoked paprika
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3. Transfer the chicken and all the marinade ingredients to a
baking dish. Bake for 40 minutes, until the chicken juices run
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clear when pierced with a knife. Serve.
cup pitted green
kalamata olives Per Serving: Calories:362; Protein:30g; Cholesterol:104mg; Sodium:650mg;
cup dried apricots, diced
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TotalCarbohydrates:15g; Fiber:2g; Total Fat:20g; SaturatedFat:4g


cup chopped
freshcilantro
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1 pound chicken legs


(thighs and/or drumsticks)
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168 THE MICROBIOME DIET PLAN


Cauliflower Rice Phase
ChickenBiriyani Two
DAIRY-FREE | GRAIN-FREE | UNDER 30 MINUTES

Biriyani is a South Asian rice dish that combines PREP TIME: 10 MINUTES

rice, vegetables or meat, and spices. The delectable COOK TIME: 15 MINUTES

collision of flavors is memorable, and in this reworked


1 tablespoon extravirgin
version using cauliflower rice, it holds up well to the olive oil
original. SERVES 4 1 large yellow onion,
finelychopped
1. In a large skillet, heat the olive oil over medium-high heat

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2 boneless skinless chicken
and cook the onion for 3 to 5 minutes, until it begins to soften. breasts, diced
1 carrot, finely chopped
2. Add the chicken, carrot, garlic, ginger, cumin, turmeric,
2 garlic cloves, minced
and cinnamon and stir constantly for 1 to 2 minutes, until the

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1 (1inch) piece fresh
chicken is browned on the outside and the spices are fragrant
ginger, minced
but not burnt.
1 teaspoon ground cumin

and bring to a simmer.


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3. Add the chicken stock, cauliflower, and salt. Stir to combine 1 teaspoon groundturmeric
teaspoon
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groundcinnamon
4. Reduce the heat to medium, cover the skillet, and cook
1 cup lowsodium
for 10 minutes, until the chicken is cooked through. If there chickenstock
is still some broth in the pan, remove the lid and let it cook
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1 large head cauliflower,


down so that the rice is dry. Serve, topped with the cashews shredded on a box grater
andcilantro. or in a food processor
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teaspoon salt
MAKE AHEAD Biriyani actually tastes better when the flavors are able
cup cashews, for serving
to meld together. Make this up to 2 days in advance and store it in
cup chopped fresh
an airtight container in the refrigerator. When you want to serve it,
reheat it in a saucepan on the stove or in a microwave-safe dish in
cilantro leaves,
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themicrowave. forserving

Per Serving: Calories:244; Protein:20g; Cholesterol:30mg; Sodium:502mg;


TotalCarbohydrates:21g; Fiber:6g; Total Fat:11g; SaturatedFat:2g

Meat and Poultry Mains 169


Phase Chicken, Tomatoes, and
Two White Bean Bake
DAIRY-FREE | GRAIN-FREE | NUT-FREE

PREP TIME: 10 MINUTES If you want your house to smell great, this is a wonder-
COOK TIME: 1 HOUR
ful recipe to try. There is nothing quite like the smell of
chicken baking, and when rosemary is in the equation,
2 bonein chicken quarters
teaspoon salt, divided
it is all the better. The combination of chicken and
teaspoon freshly ground beans provides a high-fiber, protein-packed meal that
black pepper, divided is a terrific way to end your day. SERVES 4

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1 tablespoon canola oil
1 red bell pepper, 1. Preheat the oven to 375F.
coarselychopped
2. Season the chicken with teaspoon of salt and tea-
4 shallots, halved
spoon of pepper.

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2 garlic cloves
1 rosemary sprig, stem 3. In a large saucepan, heat the canola oil over medium-high
heat and brown the chicken pieces on both sides. Remove them
removed and leaves
roughly chopped
1 cup lowsodium
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from the saucepan and set themaside.

4. Add the bell pepper, shallots, garlic, and rosemary to the


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chickenstock
1 cup chopped chardleaves
saucepan and cook for 3 minutes, stirring regularly. Add
2 (15ounce) cans
the stock and chard, reduce the heat to medium, and bring
to a simmer for 5 minutes. Add the beans, the remaining
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butterbeans
teaspoon of salt, and the remaining teaspoon of pepper.

5. Transfer the bean mixture to a large baking dish. Top with


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the chicken quarters.

6. Bake for 40 to 45 minutes, until the chicken is cooked


through and its juices run clear when pierced with a knife.Serve.
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Per Serving: Calories:426; Protein:34g; Cholesterol:119mg; Sodium:478mg;


TotalCarbohydrates:22g; Fiber:5g; Total Fat:22g; SaturatedFat:5g

170 THE MICROBIOME DIET PLAN


Herb-Crusted Phase
Chicken Thighs and Polenta Two
DAIRY-FREE

Chicken thighs are fatty, but that doesnt mean you PREP TIME: 10 MINUTES

need to avoid them altogether. Instead, work to make COOK TIME: 25 MINUTES

them the best they can be by removing the skin and


FOR THE CHICKEN
trimming the fat. This recipe uses a lemon-herb crust Nonstick cooking spray
to add flavor, and the chicken is served on a bed of Juice of 2 lemons
creamy polenta for afilling meal that you can feel 1 tablespoon freshly grated
goodabout.SERVES4

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lemon zest
4 garlic cloves, minced
TO MAKE THE CHICKEN teaspoon driedrosemary
1. Preheat the oven to 350F. teaspoon dried thyme

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teaspoon salt
2. Spray a baking dish with nonstick cooking spray.
1 tablespoon extravirgin
3. In a bowl, combine the lemon juice, lemon zest, garlic, rose-
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mary, thyme, salt, and olive oil. Add the chicken thighs and turn
them to coat well. Transfer the thighs and liquid to the baking
olive oil
1 pound bonein chicken
thighs, skin removed
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dish, spooning the herbs and garlic on top of the thighs.
FOR THE POLENTA
4. Cover with aluminum foil and bake for 20 to 25 minutes, 2 cups unsweetened plain
until the chicken is cooked through and its juices run clear
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almond milk
when pierced with a knife. cup uncooked
quickcooking polenta
TO MAKE THE POLENTA
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(see Tip)
In a small saucepan over medium heat, bring the almond milk
teaspoon salt
and cup of water to a simmer. Add the polenta in a slow
stream, whisking constantly. Continue stirring for 3 minutes,
until the polenta has thickened. Stir in the salt. Serve the polenta
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topped with the chicken thighs.

INGREDIENT TIP Polenta is a dish made from coarsely ground corn-


meal. Select a quick-cooking variety to have the dish complete in a
matter of minutes. Traditional polenta requires about 40 minutes of
constant stirring, making the quick-cook variety, which takes only a
fewminutes, a great time-saver.

Per Serving: Calories:350; Protein:31g; Cholesterol:107mg; Sodium:486mg;


TotalCarbohydrates:15g; Fiber:2g; Total Fat:18g; SaturatedFat:4g

Meat and Poultry Mains 171


Phase Beef and Cauliflower Bake
Two GRAIN-FREE | NUT-FREE

This is a comfort food casserole that just goes to show


you delicious food can still be good for you. Loaded
PREP TIME: 10 MINUTES
COOK TIME: 40 MINUTES with cauliflower, this baked entre has the meaty
greatness of the casseroles of your childhood, but with
large head cauliflower, about half the actual meat. Instead, vegetables bulk up
broken into small florets
the bake and you wont miss a thing. SERVES 4
(4 to 6 cups)
8 ounces lean ground beef
1. Preheat the oven to 350F.

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2 tablespoons extravirgin
olive oil 2. Fill a large saucepan with a couple of inches of water. Place a
1 yellow onion, diced steamer basket in the saucepan and bring the water to a boil over
2 green bell peppers, diced high heat. Add the cauliflower to the steamer basket (making

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1 (15ounce) can sure the water does not touch the vegetables) and cook for 8 to
wholetomatoes 10minutes, until fork-tender.
teaspoon salt
teaspoon freshly ground
black pepper
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3. In a skillet over medium heat, cook the beef until thoroughly
browned. Drain and discard any oil from the meat.
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1 tablespoon tomato paste 4. Add the olive oil, onion, and bell peppers to the skillet and
cup shredded cook, stirring regularly, for 3 minutes. Add the tomatoes, break-
mozzarella cheese ing them apart with the spoon as you stir them in. Season with
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the salt and pepper, and continue to cook for 3 minutes more.

5. In a small bowl, combine the tomato paste with cup


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of water and stir. Pour this into the skillet and cook for
5minutesmore.

6. In a baking dish, arrange the cauliflower on the bottom.


Sprinkle half of the mozzarella on the cauliflower. Top with the
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beef mixture and then the remaining cheese. Bake for 20 min-
utes. Let the casserole rest for 5 minutes before serving.

MAKE AHEAD Make and assemble the casserole through to topping it


with cheese, then cover and let it cool to room temperature. Refrigerate
it overnight and bake it the following day, adding about 5 minutes to
the cooking time to account for it coming out of the refrigerator.

Per Serving: Calories:366; Protein:26g; Cholesterol:68mg; Sodium:683mg;


TotalCarbohydrates:15g; Fiber:5g; Total Fat:23g; SaturatedFat:8g

172 THE MICROBIOME DIET PLAN


Mushroom Beef Burger Phase
Lettuce Wrap Two
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Mushrooms have a texture and color similar to beef, PREP TIME: 5 MINUTES

allowing them to mingle well while significantly COOK TIME: 15 MINUTES

cutting back the calories and fat in the dish. These


10 ounces cremini
delicious burgers are easy to whip up and have on the mushrooms
table in under 30 minutes, making them perfect for 1 tablespoon extravirgin
aweeknight meal. Serve them wrapped in lettuce for a olive oil
microbiome-friendly main dish that satisfies. SERVES 4

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cup finely diced
yellowonion
1. In a food processor, pulse the mushrooms until teaspoon salt
coarselyground. teaspoon freshly ground

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black pepper
2. In a large skillet, heat the olive oil over medium-high heat 8 ounces lean ground beef
and saut the mushrooms, onion, salt, and pepper for about 1 egg, beaten

Transfer them to a bowl to cool.


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5minutes, until the vegetables begin to brown and soften. 4 large lettuce leaves,
forserving
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3. When the mushroom mixture is cool, add the beef and egg. 4 tomato slices, for serving
Mix together well and form into four patties. Ketchup (page199), or
store-bought, forserving
4. Wipe the skillet clean with a paper towel and heat over
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Mustard, for serving


medium heat. Add the burgers and fry for 4 to 5 minutes per
side, until cooked through.
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5. Place each burger on a lettuce leaf, top each with a tomato


slice and some Ketchup and mustard, and wrap the leaf around
the burger to serve.
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Per Serving: Calories:241; Protein:13g; Cholesterol:94mg; Sodium:356mg;


TotalCarbohydrates:4g; Fiber:1g; Total Fat:19g; SaturatedFat:6g

Meat and Poultry Mains 173


Phase Slow Cooker Korean Beef
Two Tacos with Red Slaw
DAIRY-FREE | GRAIN-FREE | NUT-FREE

PREP TIME: 5 MINUTES The great thing about a slow cooker meal is that it is
COOK TIME: 6 TO 8 HOURS
ready when you are. Throw these ingredients in the
ON LOW
slow cooker in the morning, and you will come home
FOR THE BEEF to an awesome aroma and have dinner mostly com-
1 small yellow onion, diced plete. Whip up the three-ingredient slaw, and dinner
2 pounds flank steak isserved. SERVES 8
2 tablespoons honey

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cup tamari TO MAKE THE BEEF
1 (2inch) piece fresh 1. Lay the onion on the bottom of the slow cooker. Top with
ginger, grated the flank steak.

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2 tablespoons rice vinegar
2. In a small bowl, mix the honey, tamari, ginger, rice vinegar,
1 teaspoon sesame oil
and sesame oil. Pour the mixture over the meat. Flip the steak
FOR THE SLAW
2 cups red cabbage,
shredded
once or twice to coat.
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3. Cover and cook on low for 6 to 8 hours (or on high for
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4to 6 hours), until you are able to easily shred the meat with
1 tablespoon tamari
twoforks.
2 tablespoons rice vinegar
4. Shred the meat.
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FOR SERVING
16 lettuce leaves
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174 THE MICROBIOME DIET PLAN


TO MAKE THE SLAW
In a bowl, combine the cabbage, tamari, and rice vinegar.
Tosswell.
TO SERVE
Fill the lettuce leaves with 2 tablespoons of meat, topped by
2tablespoons of slaw. Serve.

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MAKE AHEAD The meat mixture can be made up to 2 days ahead
and reheated in a saucepan on the stove or in the microwave. Do
not assemble the tacos until ready to serve to prevent them from
becomingsoggy.

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Per Serving: Calories:200; Protein:26g; Cholesterol:70mg; Sodium:700mg;
TotalCarbohydrates:8g; Fiber:1g; Total Fat:7g; SaturatedFat:2g

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Meat and Poultry Mains 175


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Chapter
Ten

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Snacks and Sides

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This chapter is dedicated to the smaller bites that accompany dishes
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ortide you over between meals. Featuring a wide variety of simple
veggie-forward snacks and sides, this chapter gives you plenty of ideas
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that are easy to whip up while dinner is cooking. Pair them with mains
to build healthy and well-balanced meals, or keep them on hand for
curbing hunger.
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Baked Pumpkin with Garlic and Sage (page 192) 177


179 Eggplant Yogurt Dip with Vegetables
180 Beet Dip
181 Asparagus Hummus
182 Roasted Red Pepper Hummus

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183 Cinnamon Almonds
184 Almond Flour Crackers with Herbed Goat Cheese
185 Sunchoke Chips

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186 Sweet Potato Chips
187 Fruit and Nut Trail Mix
188
189
Cauliflower Rice
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Roasted Root Vegetable Medley
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190 Roasted Garlic BrusselsSprouts
191 Roasted Carrots with GoatCheese
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192 Baked Pumpkin with Garlic and Sage


193 Sauted Collard Greens
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178
Eggplant Yogurt Dip Phase
with Vegetables One
GRAIN-FREE | NUT-FREE

Eggplant is high in fiber, making it a great vegetable PREP TIME: 10 MINUTES

to add to your diet. You may find different varieties of COOK TIME: 30 MINUTES

eggplant at the grocery store, including thinner Asian


1 large globe eggplant
varieties. For this recipe, use the larger version, which 1 quart lowfat plain yogurt
has a greater flesh-to-skin ratio. SERVES 8 1 garlic clove, minced
teaspoon salt
1. Preheat the broiler.

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2 or 3 fresh mint leaves,
2. Using a fork, poke several holes in the eggplant and place it finely chopped

on a baking sheet. Broil the eggplant for a total of 20 to 30 min- 1 red bell pepper, cut into
strips, for serving
utes, flipping it every 5 to 6 minutes, until the skin is charred in

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1 green bell pepper, cut
spots and the eggplant begins to deflate. Remove from the oven
into strips, for serving
and let it cool.
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3. Cut the eggplant in half lengthwise and use a spoon to
scoop out the flesh. Transfer to a cutting board and finely chop
1 small head cauliflower,
broken into florets,
forserving
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theflesh. Discard the skin. 2 cucumbers, seeded
and cut into spears,
4. In a bowl, add the eggplant, yogurt, garlic, salt, and mint forserving
leaves. Stir to combine.
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5. Serve with the bell peppers, cauliflower, and cucumbers


fordipping.
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Per Serving: Calories:121; Protein:7g; Cholesterol:18mg; Sodium:234mg;


TotalCarbohydrates:16g; Fiber:3g; Total Fat:4g; SaturatedFat:3g
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Snacks and Sides 179


Phase Beet Dip
One GRAIN-FREE | NUT-FREE

This smooth red dip is great paired with crisp vegeta-


bles, such as radishes, carrots, jicama, and kohlrabi.
PREP TIME: 10 MINUTES
COOK TIME: 45 MINUTES Yogurt gives it a luxurious creamy texture and packs it
full of healthy microbes for your gut. MAKES 2 CUPS
2 medium beets, washed
and trimmed (see Tip) 1. Preheat the oven to 350F.
2 tablespoons extravirgin
olive oil, divided 2. Place the beets on a large sheet of aluminum foil. Drizzle
the beets with 2 teaspoons of olive oil and wrap them in the foil.

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cup unsweetened
plainyogurt
3. Bake for 45 minutes, until tender when pierced with a fork.
2 tablespoons freshly
When cool enough to handle, peel the beets.
squeezed lemon juice
4. In a blender, combine the beets, the remaining 4 teaspoons of

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1 garlic clove
1 teaspoon salt olive oil, the yogurt, lemon juice, garlic, salt, and cumin.Serve.
teaspoon ground cumin
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INGREDIENT TIP Beets should be firm and plump when you buy them.
If you purchase them together with their greens, you should remove the
greens at their base when you get home and store them separately. Use
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beet greens as a substitution for chard in recipes.

Per Serving ( cup): Calories:59; Protein:1g; Cholesterol:2mg; Sodium:332mg;


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TotalCarbohydrates:5g; Fiber:1g; Total Fat:4g; SaturatedFat:1g


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180 THE MICROBIOME DIET PLAN


Asparagus Hummus Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES One
This bright and sunny dip goes extremely well with
fresh vegetables such as carrots, celery, cucumbers,
PREP TIME: 10 MINUTES
and tomatoes. It also works nicely with the Almond COOK TIME: 5 MINUTES
Flour Crackers (page184) for a complementary crunch
to fight midday hunger. MAKES 2 CUPS pound asparagus,
trimmed and cut into
1inch pieces
1. Bring a large saucepan of water to a boil over high heat. Fill
1 (15ounce) can chickpeas,
a large mixing bowl with ice water.
drained and rinsed

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2. Add the asparagus to the boiling water and cook for 3 garlic cloves
3minutes. Drain in a colander and transfer the asparagus 2 tablespoons freshly
tothe icebath. squeezed lemon juice

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2 tablespoons tahini
3. In a blender, combine the chickpeas, garlic, lemon juice,
(seeTip)
tahini, and salt. Process until smooth. Add the cooled aspara-
teaspoon salt
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gus and process again until smooth. With the blender running,
drizzle in the oil in a slow stream until mixed. Serve, or store in
an airtight container in the refrigerator for up to 3 days.
2 tablespoons extravirgin
olive oil
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INGREDIENT TIP Tahini is ground sesame paste. It can be found near
the other nut and seed butters at the grocery store, or you can make
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it yourself by processing sesame seeds in a high-powdered blender


untilcreamy.
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Per Serving ( cup): Calories:102; Protein:4g; Cholesterol:0mg; Sodium:218mg;


TotalCarbohydrates:9g; Fiber:3g; Total Fat:6g; SaturatedFat:1g
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Snacks and Sides 181


Phase Roasted Red Pepper
One Hummus
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

PREP TIME: 10 MINUTES Red peppers add more than just a dash of bright color
COOK TIME: 15 MINUTES
to this quick hummus recipe. Their flavor, brought out
through roasting, makes the hummus pop with char-
2 red peppers, halved,
stemmed, and seeded acter. Charring the peppers well before you remove
(see Tip) them from the broiler will help you peel the skins off
1 (15ounce) can chickpeas, easily. MAKES 2 CUPS
drained and rinsed

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1 garlic clove 1. Preheat the broiler.
cup freshly squeezed
2. Arrange the red peppers, skin-side up, on a baking sheet.
lemon juice
Broil for 10 minutes, until the skin is blackened and charred.

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2 tablespoons extravirgin
olive oil
Remove from the oven and transfer to a covered container to
2 tablespoons tahini
steam for 3 to 5 minutes.
teaspoon salt C
3. Use your fingers to remove the skin from the peppers. It
should easily peel off. Transfer the peppers to a blender.
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4. Add the chickpeas, garlic, lemon juice, olive oil, tahini, and
salt. Process until smooth. Serve.
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SUBSTITUTION TIP If you want to save a few minutes, use about cup
of canned roasted red peppers.
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Per Serving ( cup): Calories:111; Protein:3g; Cholesterol:0mg; Sodium:219mg;


TotalCarbohydrates:11g; Fiber:3g; Total Fat:6g; SaturatedFat:1g
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182 THE MICROBIOME DIET PLAN


Cinnamon Almonds Phase
DAIRY-FREE | GRAIN-FREE One
This easy, make-ahead recipe elevates almonds to
new heights. Egg whites help the spices stick to the
PREP TIME: 5 MINUTES
almonds, and toasting the nuts and cinnamon deepens COOK TIME: 1 HOUR
their flavors. MAKES 2 CUPS
1 egg white
1. Preheat the oven to 250F. 2 tablespoons
groundcinnamon
2. Line a baking sheet with parchment paper. Pinch salt

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3. In a medium bowl, whisk the egg white until frothy. Add the 2 cups whole almonds
cinnamon and salt and mix well.

4. Add the almonds and stir to coat. Transfer to the prepared


baking sheet and shake the tray so the nuts settle in a singlelayer.

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5. Bake for 1 hour, stirring every 15 minutes.
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6. Cool the nuts completely, then transfer them to an airtight
container for storage. Store at room temperature for 1 week.
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SUBSTITUTION TIP Use any of your favorite spices to create your own
spiced almonds. Nutmeg, clove, and allspice all offer warming touches,
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while curry powder, garlic powder, and onion powder can create savory
nut combinations.

Per Serving (2 tablespoons): Calories:106; Protein:4g; Cholesterol:0mg;


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Sodium:13mg; TotalCarbohydrates:5g; Fiber:3g; Total Fat:9g; SaturatedFat:1g


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Snacks and Sides 183


Phase Almond Flour Crackers with
One Herbed Goat Cheese
GRAIN-FREE | UNDER 30 MINUTES

PREP TIME: 15 MINUTES Almond flour makes for a tasty, crunchy, high-fiber,
COOK TIME: 10 MINUTES
gluten-free cracker. Bolstered with flaxseed meal,
these crackers are loaded with omega-3s and make a
FOR THE CRACKERS
cup almond flour wonderful snack when slathered with the herbed goat
cup flaxseed meal cheese. SERVES 4
teaspoon salt
TO MAKE THE CRACKERS

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1 teaspoons extravirgin
olive oil 1. Preheat the oven to 400F.
1 egg, beaten 2. In a medium bowl, combine the almond flour, flaxseed
meal, and salt. Toss well. Drizzle the olive oil over the mixture

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FOR THE HERBED
and add the egg. Stir to form a dough. If necessary, add 1 to
GOATCHEESE
2tablespoons of water.
2 ounces soft goat cheese
1 teaspoon minced
freshrosemary
1 teaspoon minced
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3. Form the dough into a disc and place between two sheets
of parchment paper. Using a rolling pin, roll the disc to about
-inch thickness. Remove the top layer of parchment and flip
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freshthyme the dough over onto a large baking sheet. Remove the second
layer of parchment. Using a pizza cutter, cut the dough into
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individual crackers. (This should yield about 25 non-uniform


pieces, depending on how the dough is cut.)
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4. Bake for 10 to 12 minutes, until crisp, keeping a watchful


eye for darkening. Remove from the oven and let them cool on
a wire rack. Store at room temperature in a covered container
for up to 3 days.
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TO MAKE THE HERBED GOAT CHEESE


In a small bowl, mix together the goat cheese, rosemary, and
thyme. Store in an airtight container in the refrigerator for up
to 3 days.

Per Serving: Calories:380; Protein:15g; Cholesterol:59mg; Sodium:226mg;


TotalCarbohydrates:13g; Fiber:9g; Total Fat:33g; SaturatedFat:5g

184 THE MICROBIOME DIET PLAN


Sunchoke Chips Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN One
Unlike most root vegetables, sunchokes, or Jerusalem
artichokes as they are also known, do not contain
PREP TIME: 10 MINUTES
starchy carbohydrates. Instead, they are high in COOK TIME: 25 MINUTES
inulin, a prebiotic food that is beneficial for the
microbiome and does not make blood sugar spike. 1 pound sunchokes, peeled

With a mild, nutty flavor, these chips are perfect as 1 tablespoon coconut
oil,melted
an accompaniment to lunch or a quick snack during
teaspoon salt
a long afternoon. If you dont have a mandolin, use a

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knife and take the time to make the slices as uniform
as possible topromote even browning. SERVES 4

1. Preheat the oven to 400F.

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2. Line a baking sheet with parchment paper.
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3. Wash the sunchokes well, removing any dirt with a kitchen
brush. Using a mandolin, slice them into -inch-thick rounds.
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4. In a large bowl, toss the sunchoke rounds with the coconut
oil. Sprinkle with the salt and toss again to combine.
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5. Arrange the sunchokes on the baking sheet in a single layer.


Bake for 15 minutes, then flip them and bake for an additional
10 minutes, keeping a watchful eye on the chips until they are
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browned and crisp. Serve within 3 to 4 hours ofmaking.

Per Serving: Calories:103; Protein:2g; Cholesterol:0mg; Sodium:296mg;


TotalCarbohydrates:13g; Fiber:4g; Total Fat:4g; SaturatedFat:3g
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Snacks and Sides 185


Phase Sweet Potato Chips
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Sweet potatoes, with their bright orange flesh, pack in


carotenoid antioxidants and help stabilize blood sugar
PREP TIME: 10 MINUTES
COOK TIME: 30 MINUTES levels and the bodys response to insulin. For these
reasons, snacking on them makes more sense than the
2 large sweet potatoes traditional white potato chip. Because they are also
1 tablespoon coconut higher in natural sugars than white potatoes, they can
oil,melted
satisfy a sweet tooth as well. SERVES 4
teaspoon salt

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1. Preheat the oven to 375F.
2. Line a baking sheet with parchment paper.
3. Using a mandolin or a sharp knife, slice the sweet potatoes

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into -inch-thick rounds.

4. In a large bowl, toss the rounds with the coconut oil.


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Sprinkle with the salt and toss again to combine.

5. Arrange the sweet potato rounds on the baking sheet in


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a single layer. Bake for 10 minutes, then flip them. Bake for
an additional 10 minutes. Then continue to cook the sweet
potatoes for a final 10 minutes, this time checking them every
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minute or so for browning. Once browned, remove the chips


from the oven and serve within 3 to 4 hours of making.
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SUBSTITUTION TIP For even more flavor, add any of your favorite
dried seasonings or herbs to these chips. Garlic powder offers a nice
contrast, while thyme, rosemary, and sage pair well with the flavor of
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sweetpotatoes.

Per Serving: Calories:85; Protein:1g; Cholesterol:0mg; Sodium:326mg;


TotalCarbohydrates:13g; Fiber:2g; Total Fat:3g; SaturatedFat:3g

186 THE MICROBIOME DIET PLAN


Fruit and Nut Trail Mix Phase
DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES One
The nuts and seeds in this trail mix are a good source
of fat and protein, and the inclusion of dried fruit
PREP TIME: 5 MINUTES
can satisfy your sweet tooth. Make a batch and enjoy COOK TIME: 10 MINUTES
it throughout the week as an easy snack when you
needone. SERVES 4 cup raw almonds
cup raw walnut halves
1. Preheat the oven to 350F. cup raw sunflower seeds
cup golden raisins
2. Spread the almonds, walnuts, and sunflower seeds on a baking

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cup dried
sheet and toast for 10 minutes, shaking the tray once halfway apricots,halved
through. Let the nuts cool completely on the bakingsheet.

3. In a bowl, toss the nuts with the raisins and apricots. Store

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for up to 5 days in an airtight container at room temperature.

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SUBSTITUTION TIP Mix and match any of your favorite dried fruits;
just avoid those that are sweetened. Dried apples, cherries, goji berries,
blueberries, strawberries, banana chips, figs, and dates all make great
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additions to trail mix. Be sure to keep the same proportions of 1cup of
nuts to cup of fruit.

SUBSTITUTION TIP Pistachios, cashews, and peanuts are also great


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alternatives for the nuts. Whichever you buy, choose those that are raw,
unsalted, unsweetened, and free of added oil.
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Per Serving: Calories:285; Protein:8g; Cholesterol:0mg; Sodium:4mg;


TotalCarbohydrates:29g; Fiber:5g; Total Fat:18g; SaturatedFat:2g
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Snacks and Sides 187


Phase Cauliflower Rice
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

Cauliflower has a firm texture that makes it a suitable


stand-in for rice when you are avoiding eating processed
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES grains. Its super easy to makealmost easier than rice
itselfand allows you to have a vegetable-forward meal
1 large head cauliflower with little fuss. SERVES 4
1 teaspoons extravirgin
olive oil 1. In a food processor or using a box grater, process the cauli-
flower until it is grated to the size of rice grains.

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2. In a large skillet, heat the oil over medium heat. Add the
cauliflower and stir well. Cover the skillet and steam the cauli-
flower for 5 to 7 minutes, until tender. Serve.

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MAKE AHEAD If you find cauliflower on sale, buy a few heads and
prepare them for meals throughout the week. Grate the cauliflower and

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pack into individual containers. Label how much is in each and freeze
until ready to use. To cook, follow the directions in step 2, adding cook-
ing time as needed to steam the cauliflower.
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Per Serving: Calories:68; Protein:4g; Cholesterol:0mg; Sodium:63mg;
TotalCarbohydrates:10g; Fiber:4g; Total Fat:2g; SaturatedFat:0g
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188 THE MICROBIOME DIET PLAN


Roasted Phase
Root Vegetable Medley One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

This homey blend of root vegetables is a perfect PREP TIME: 10 MINUTES

diversion from the usual potato sides. Featuring a COOK TIME: 40 MINUTES

medley of sweet potato, carrots, beet, and onion and


1 large red onion, cut
scented with rosemary, this simple mixture packs in so intowedges
much big flavor that you wont even miss the starchy 2 large carrots, cut into
potato. It is a no-fuss side dish for every day. SERVES 4 2inch pieces

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1 sweet potato, white or
1. Preheat the oven to 400F. orange flesh, cut into
2inch pieces
2. In a large bowl, toss the onion, carrots, and sweet potato
1 tablespoon extravirgin
with 2 teaspoons of olive oil.

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olive oil, divided
3. In another bowl, toss the remaining 1 teaspoon of oil with 1 large beet, peeled and
the beet. Transfer the vegetables to a baking sheet and give it cut into wedges

therosemary.
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a shake so the vegetables settle in a single layer. Sprinkle with 2 rosemary springs, stem
removed and leaves
roughly chopped
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4. Bake for 40 minutes, stirring the vegetables once halfway
through. Serve.
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INGREDIENT TIP Sweet potatoes are native to South America and


come in many varieties, all of which have great nutritional value.
Whether you select the orange-fleshed jewel or garnet varieties, or the
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light-colored Japanese versions, there is no need to peel the skin from


a sweet potato before cooking. Because sweet potatoes are prone to
spoilage, they should always be stored in a cool area.
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Per Serving: Calories:102; Protein:2g; Cholesterol:0mg; Sodium:76mg;


TotalCarbohydrates:17g; Fiber:4g; Total Fat:4g; SaturatedFat:1g

Snacks and Sides 189


Phase Roasted Garlic
One BrusselsSprouts
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

PREP TIME: 10 MINUTES Roasting is a great way to cook vegetables because it


COOK TIME: 22 MINUTES
allows you to get on with other things in the kitchen
while they cook. And it also increases the sweetness
1 pound Brussels sprouts,
trimmed and halved of bitter vegetables like Brussels sprouts, making it
1 tablespoon extravirgin the ideal cooking method for these little nutritional
olive oil powerhouses. SERVES 4

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teaspoon salt
8 garlic cloves, minced 1. Preheat the oven to 400F.
Juice of 1 lemon
2. In a large bowl, toss the Brussels sprouts, olive oil, and salt.
Freshly ground
Transfer them to a baking sheet and give it a shake so they

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blackpepper
settle in a single layer. Bake for 20 minutes, rotating the pan
once halfway through.
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3. Add the garlic to the baking sheet and cook for 2 minutes
more. Remove from the oven, drizzle with the lemon juice, and
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toss. Season with pepper and more salt if desired. Serve.

Per Serving: Calories:90; Protein:4g; Cholesterol:0mg; Sodium:320mg;


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TotalCarbohydrates:13g; Fiber:5g; Total Fat:4g; SaturatedFat:1g


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190 THE MICROBIOME DIET PLAN


Roasted Carrots with Phase
GoatCheese One
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Roasting greatly enhances the sugars in carrots, mak- PREP TIME: 5 MINUTES

ing them an almost dessert-like treat. Here this simple COOK TIME: 20 MINUTES

masterpiece is topped with goat cheese to add a savory


1 pounds carrots,
touch. SERVES 4 halvedlengthwise
3 garlic cloves,
1. Preheat the oven to 400F. finelyminced

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2. In a large bowl, toss the carrots with the garlic, olive oil, 1 tablespoon extravirgin
olive oil
and thyme. Season with the salt and some pepper. Transfer the
teaspoon dried thyme
carrots to a baking sheet and give it a shake so they settle in a
teaspoon salt
single layer. Bake for 15 to 20 minutes, stirring halfway through.

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Freshly ground
3. Transfer to a serving plate, top with the goat cheese, blackpepper
andserve. cup crumbled
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Per Serving: Calories:128; Protein:3g; Cholesterol:5mg; Sodium:444mg;
TotalCarbohydrates:17g; Fiber:5g; Total Fat:6g; SaturatedFat:2g
goatcheese
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Snacks and Sides 191


Phase Baked Pumpkin with
One Garlic and Sage
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

PREP TIME: 10 MINUTES Pumpkin is an underutilized vegetable in the kitchen,


COOK TIME: 25 MINUTES
and that should change. Pumpkins are high in beta-
carotene, as well as natural sugars, making them a
1 small sugar pumpkin,
seeded and cut into satisfying treat any night of the week. SERVES 4
wedges (see Tip)
6 to 8 garlic 1. Preheat the oven to 400F.
cloves,unpeeled

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2. In a large bowl, toss the pumpkin with the garlic and olive
1 tablespoon extravirgin
oil. Season with the salt.
olive oil
teaspoon salt 3. Bake for 20 to 25 minutes, until tender. Garnish with the
sage leaves and serve.

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12 fresh sage leaves,
forgarnish
SUBSTITUTION TIP Any type of winter squash can be roasted in this
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same way. Butternut, kabocha, delicata, and golden nugget squashes
allroast really well and taste great.
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Per Serving: Calories:62; Protein:1g; Cholesterol:0mg; Sodium:293mg;
TotalCarbohydrates:8g; Fiber:1g; Total Fat:4g; SaturatedFat:1g
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192 THE MICROBIOME DIET PLAN


Sauted Collard Greens Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES | VEGAN One
A member of the cabbage family, collards are unique
for their large, tender leaves that are less bitter and
PREP TIME: 5 MINUTES
slightly sweeter than other greens like kale. Collards COOK TIME: 10 MINUTES
are loaded with anticancer, antiviral, antioxidant, and
antibiotic nutrients, making them about as close to 2 bunches collard
greens,washed
medicine as you can get. Loaded with as much calcium
2 teaspoons extra-virgin
as milk and plenty of soluble fiber, you may just want
olive oil
to eat them everyday, especially when as easily pre-

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Pinch red pepper flakes
pared as this recipe. SERVES 4 teaspoon salt
Freshly ground
1. Place each collard green on a flat surface, folded with the blackpepper
stem facing out. Hold the leaf with one hand and use the other

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4 to 6 cloves garlic, minced
hand to pull the stem away from the leaf. Repeat with all the
greens. Working in batches, stack the collards in a pile and slice
into -inch strips. C
2. In a large skillet, heat the oil over medium heat. Add the
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collards to the pan in batches, stirring as you add the greens.
Continue stirring for 1 to 2 minutes, until the greens begin
to wilt. Cover and reduce heat to medium-low, steaming the
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greens for about 5 minutes, stirring occasionally.

3. Remove the lid, and add the red pepper flakes, salt, pepper,
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and garlic. Stir for 1 to 2 additional minutes, until the garlic is


fragrant and the greens tender. Serve.

Per Serving: Calories: 44; Protein: 2g; Cholesterol: 0mg; Sodium: 302mg;
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TotalCarbohydrates: 5g; Fiber: 2g; Total Fat: 3g; Saturated Fat: 0g

Snacks and Sides 193


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Chapter
Eleven

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Homemade Basics,
Sauces, and Condiments
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C
Ditch the bottles of preservative- and sugar-laden dressings and sauces,
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and instead whip up a batch of these easy substitutes. Once you start
to read labels, you will see that sugar is hiding in places you wouldnt
expectlike tomato sauce and salad dressing. No need to worry though;
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this chapter has got you covered.


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Mustard Vinaigrette (page 203) 195


197 Taco Seasoning
198 Tomato Marinara
199 Ketchup
200 Dill Relish

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201 Red Wine Vinaigrette
202 Bright Lemon-Garlic Vinaigrette
203 Mustard Vinaigrette

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204 Blue Cheese Dressing
205 Skinny Caesar Dressing
206
207
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Yogurt Tahini Dressing
Herbed Olive Oil
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196
Taco Seasoning Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES One
Many store-bought taco seasonings contain stabilizers
for thickening and preservatives to lengthen shelf life.
PREP TIME: 5 MINUTES
However, you can easily avoid those unwanted addi-
tives by simply making this blend at home to have on 2 tablespoons chili powder
hand when you need it. MAKES CUP 1 tablespoon ground cumin
2 teaspoons garlic powder
In a small bowl, whisk the chili powder, cumin, garlic powder, 2 teaspoons groundpaprika
paprika, onion powder, oregano, salt, and pepper to mix. Store 2 teaspoons onion powder

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in an airtight container for up to 6 months. Use 2 to 3 table- 1 teaspoon dried oregano
spoons of seasoning per 1 pound of meat or 2 cups of beans. teaspoon salt
teaspoon freshly ground
Per Serving (1 teaspoon): Calories: 4; Protein: 0g; Cholesterol: 0mg; Sodium:60mg; black pepper

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TotalCarbohydrates:1g; Fiber:0g; Total Fat:0g; SaturatedFat:0g

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Homemade Basics, Sauces, and Condiments 197


Phase Tomato Marinara
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

Its hard to find a commercial tomato sauce that is not


sweetened with sugar or high-fructose corn syrup.
PREP TIME: 5 MINUTES
COOK TIME: 10 MINUTES Thankfully, a great-tasting tomato sauce like this one
is really easy to make on your own. This recipe comes
2 tablespoons extravirgin together in a matter of minutes, and youll enjoy know-
olive oil
ing its additive-free. MAKES ABOUT 1 QUART
1 small yellow onion,
finelychopped
1. In a medium saucepan, heat the olive oil over medium

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1 garlic clove, minced
heat. Saut the onion and garlic until lightly browned, about
1 (28ounce) can
5minutes.
fireroasted
wholetomatoes 2. Meanwhile, pour the tomatoes and their juices into a

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1 teaspoon dried basil bowl and use your hands to break apart the tomatoes into
teaspoon dried oregano smallerpieces.
Salt
Freshly ground
blackpepper
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3. Add the tomatoes to the saucepan and lower the heat to
medium-low. Add the basil and oregano and simmer the sauce
for 2 to 3 minutes.
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4. Season with the salt and pepper. If a smoother sauce is
preferred, pure the sauce in a blender or use an immersion
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blender. Serve hot.

Per Serving ( cup): Calories:66; Protein:2g; Cholesterol:0mg; Sodium:151mg;


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TotalCarbohydrates:8g; Fiber:2g; Total Fat:4g; SaturatedFat:1g


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198 THE MICROBIOME DIET PLAN


Ketchup Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES One
Ketchup is just one of many popular condiments
that has become significantly sweeter over the years
PREP TIME: 5 MINUTES,
compared to its humble roots. More similar to early PLUS20 MINUTES SOAKING
versions that were left unsweetened, this recipe uses TIME

a single date to add a little palatable sweetness while


1 (15ounce) can diced
still being good for your gut. MAKES 1 CUP
tomatoes, well drained
and pressed in a colander
In a blender, combine the tomatoes, soaked date, apple cider to remove moisture

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vinegar, salt, paprika, and onion powder. Process until smooth. 1 Medjool date, pitted
Store in an airtight container in the refrigerator for up to 1week. and soaked in water for
20minutes
DID YOU KNOW? Commercially canned tomatoes, like many other 1 teaspoon apple

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canned products, are very high in salt. When available, always choose
cidervinegar
low-sodium varieties of canned tomatoes.
Pinch salt
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Per Serving (2 tablespoons): Calories:20; Protein:0g; Cholesterol:0mg;
Sodium:65mg; TotalCarbohydrates:4g; Fiber:1g; Total Fat:0g; SaturatedFat:0g
teaspoon paprika
teaspoon onion powder
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Homemade Basics, Sauces, and Condiments 199


Phase Dill Relish
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Store-bought relish is typically laden with sugar, but


this recipe is not. This simple, tangy condiment can be
PREP TIME: 15 MINUTES,
PLUSOVERNIGHT TO REST prepped in minutes, and after an overnight rest, it can
COOK TIME: 10 MINUTES, be finished in 10 minutes. A day later, giving time for
PLUSOVERNIGHT
TOCOMBINE
the flavors to blend, its ready to slather on burgers and
patties. MAKES 2 CUPS
1 cups finely
choppedcucumber 1. In a medium bowl, mix the cucumber, onion, bell pepper, and

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cup finely chopped garlic. Toss with the salt and fill the bowl with water to cover the
yellow onion vegetables. Cover with a clean kitchen towel and leave the bowl
cup finely chopped red to rest at room temperature for at least 6 hours or overnight.
bell pepper This will help expel excess water from the vegetables.

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1 garlic clove, finely minced
2 teaspoons salt
2. Drain the vegetables, rinse them with water, and drain again.
1 cup white vinegar
1 teaspoon yellow
mustardseeds
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3. In a saucepan over medium heat, combine the vinegar,
mustard seeds, dill seeds, and turmeric. Bring to a simmer
and add the drained cucumber mixture. Reduce the heat to
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teaspoon dill seeds medium-low and simmer, uncovered, for 10 minutes.
Pinch turmeric
4. Transfer to a pint jar, cover with an airtight lid, and let it
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rest until it is cool to the touch. Transfer to the refrigerator and


let sit for at least 24 hours before serving. The relish will keep
in the refrigerator for up to 1 month.
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Per Serving (2 tablespoons): Calories:9; Protein:0g; Cholesterol:0mg;


Sodium:292mg; TotalCarbohydrates:1g; Fiber:0g; Total Fat:0g; SaturatedFat:0g
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200 THE MICROBIOME DIET PLAN


Red Wine Vinaigrette Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES One
Red wine vinaigrette is one of the most universally
useful dressings you can make. It tastes just as good on
PREP TIME: 5 MINUTES
a simple salad as it does on a quinoa bowl and comes
together in minutes. MAKES CUP 3 tablespoons red
winevinegar
In a small bowl, whisk the vinegar, mustard, salt, and pepper 1 teaspoon Dijon mustard
together. Pour the olive oil into the bowl in a steady stream teaspoon salt
while whisking until thoroughly mixed. The vinaigrette can be teaspoon freshly ground

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stored, tightly covered, in the refrigerator for 1 to 2 days. black pepper
cup extravirgin olive oil
Per Serving (2 tablespoons): Calories:162; Protein:0g; Cholesterol:0mg;
Sodium:177mg; TotalCarbohydrates:0g; Fiber:0g; Total Fat:18g;

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SaturatedFat:2.5g

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Homemade Basics, Sauces, and Condiments 201


Phase Bright Lemon-Garlic
One Vinaigrette
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES

PREP TIME: 5 MINUTES This vibrant vinaigrette brightens just about anything
it touches. Drizzle it over salad greens or add it to a
cup freshly squeezed
quinoa bowl, and you have a delicious dish with a gour-
lemon juice
met feel in little time. MAKES CUP
1 teaspoon freshly grated
lemon zest
In a small bowl, whisk the lemon juice, lemon zest, garlic, and
5 garlic cloves, minced
olive oil. Season with the salt and pepper. The vinaigrette can

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cup extravirgin olive oil
be stored, tightly covered, in the refrigerator for 1 to 2 days.
1 teaspoon salt
teaspoon freshly ground
Per Serving (2 tablespoons): Calories:128; Protein:0g; Cholesterol:0mg;
black pepper Sodium:292mg; TotalCarbohydrates:2g; Fiber:0g; Total Fat:14g; SaturatedFat:2g

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202 THE MICROBIOME DIET PLAN


Mustard Vinaigrette Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN | UNDER 30 MINUTES One
Mustard may seem like an unlikely ingredient in a
dressing, but its bold, robust flavor actually tastes
PREP TIME: 5 MINUTES
really good with just about any kind of greens. Use
a good-quality raw apple cider vinegar for the most 3 tablespoons apple
health benefits. MAKES CUP cidervinegar
1 tablespoon Dijon mustard
In a small bowl, whisk together the apple cider vinegar, cup extravirgin olive oil
mustard, olive oil, and garlic. Season with the salt and some 1 garlic clove, finely minced

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pepper. The vinaigrette can be stored, tightly covered, in the teaspoon salt
refrigerator for 1 to 2 days. Freshly ground
blackpepper
Per Serving (2 tablespoons): Calories:124; Protein:0g; Cholesterol:0mg;

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Sodium:236mg; TotalCarbohydrates:1g; Fiber:0g; Total Fat:14g; SaturatedFat:2g

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Homemade Basics, Sauces, and Condiments 203


Phase Blue Cheese Dressing
One GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

This savory and funky favorite cuts out the traditional


high-in-fat mayonnaise, sour cream, and cream by
PREP TIME: 5 MINUTES
using yogurt and almond milk for a probiotic dressing
cup unsweetened that is big on flavor. MAKES 1 CUP
plainyogurt
cup unsweetened plain In a small bowl, whisk together the yogurt and almond milk.
almond milk Add the blue cheese and lemon juice, and stir to combine. Sea-
cup crumbled son with the salt and pepper. The dressing can be stored, tightly

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bluecheese covered, in the refrigerator for up to 3 days.
Juice of 1 lemon
teaspoon salt Per Serving (2 tablespoons): Calories:42; Protein:3g; Cholesterol:9mg;
Sodium:205mg; TotalCarbohydrates:2g; Fiber:0g; Total Fat:3g; SaturatedFat:2g
teaspoon freshly ground

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black pepper

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204 THE MICROBIOME DIET PLAN


Skinny Caesar Dressing Phase
GRAIN-FREE | NUT-FREE One
The backbone of that true Caesar salad flavor is
anchovy. The unique flavor of the fish is what ties the
PREP TIME: 5 MINUTES,
dressing together, so be sure to use it. MAKES CUP PLUS1 HOUR TO REST

In a blender, combine the anchovy, garlic, yogurt, almond milk, 1 anchovy fillet
lemon juice, mustard, and Worcestershire sauce and process 1 garlic clove
until smooth. Let rest for 1 hour, or preferably overnight, cup unsweetened
before using to allow the flavors to meld. The finished dressing plainyogurt

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can be stored, tightly covered, in the refrigerator for 2 to 3 days. 2 tablespoons
unsweetened plain
Per Serving (2 tablespoons): Calories:28; Protein:2g; Cholesterol:5mg; almond milk
Sodium:105mg; TotalCarbohydrates:3g; Fiber:0g; Total Fat:1g; SaturatedFat:1g 1 tablespoon freshly

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squeezed lemon juice
1 teaspoon Dijon mustard
1 teaspoon
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Homemade Basics, Sauces, and Condiments 205


Phase Yogurt Tahini Dressing
One GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Tahini, the ground paste of sesame seeds, is a powerful


base for a dressing. With a strong sesame flavor, this
PREP TIME: 5 MINUTES
simple dressing can top a salad, fish, or poultry for a
2 tablespoons tahini savory combination that shines. MAKES CUP
1 garlic clove, finely minced
cup unsweetened 1. In a small bowl, whisk the tahini and 2 tablespoons hot
plainyogurt water together until a smooth paste is formed.
3 tablespoons extravirgin
2. Add the garlic, yogurt, olive oil, and lemon juice and stir

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olive oil
to combine. Season with the salt and pepper. The finished
Juice of 1 lemon
dressing can be stored, tightly covered, in the refrigerator for
teaspoon salt
up to3days.
teaspoon freshly ground

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black pepper
Per Serving (2 tablespoons): Calories:105; Protein:2g; Cholesterol:3mg;
Sodium:116mg; TotalCarbohydrates:3g; Fiber:1g; Total Fat:10g; SaturatedFat:2g

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206 THE MICROBIOME DIET PLAN


Herbed Olive Oil Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN One
With three-quarters of its fat content being the heart-
healthy monounsaturated variety, olive oil is a good
PREP TIME: 5 MINUTES
fatthat you should consume regularly. This simple COOK TIME: 5 MINUTES,
herbed oil will brighten steamed vegetables, liven fish, PLUS2 HOUR REST

or even complement a baked potato. Use any extra


1 cup extra-virgin olive oil
herbs you have lying around your kitchen to make
5 garlic cloves, crushed
this oil before they go bad, and give them new life in
cup parsley leaves
this flavorful condiment that is a must-have in your cup basil leaves

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kitchen. MAKES 1 CUP 2 to 3 thyme sprigs
teaspoon black
1. In a small saucepan, heat the oil over low heat until peppercorns
warmed, but not smoking.

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2. Place the garlic, parsley, basil, thyme, and peppercorns in a
bowl, then add the heated oil. Let rest for 2 hours.
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3. Place a wire mesh strainer over a jar, and pour the oil into
the jar, straining out the herbs. Use immediately.
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Per Serving (1 tablespoon): Calories: 41; Protein: 0g; Cholesterol: 0mg; Sodium: 1mg;
Total Carbohydrates: 0g; Fiber: 0g; Total Fat: 5g; Saturated Fat: 1g
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Homemade Basics, Sauces, and Condiments 207


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Chapter
Twelve

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Easy Ferments

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Fermenting foods yourself is a good way to lower your grocery bills.
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These simple ferments are easy to get right and are actually fun to
make. In just a few steps you can transform ordinary vegetables, fruits,
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and dairy into probiotic products that can help support your gut health;
you will be happy you took the leap.
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Fermented Cauliflower, Carrots, and Red Onions (page 215) 209


211 Kefir
212 Sauerkraut
214 Kimchi with Sesame Seeds
215 Fermented Cauliflower, Carrots, and Red Onions

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216 Fermented Carrot Sticks
217 Fermented Salsa
218 Fermented Raspberry ChiaJam

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219 Fermented Cranberry Sauce

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210
Kefir Phase
GRAIN-FREE | NUT-FREE One
Kefir is one of the easiest dairy ferments to make and
can be used in a variety of ways to add a probiotic
PREP TIME: 5 MINUTES
punch to your diet. Serve it with granola or blend FERMENTATION TIME:
it with fruit and drink it. Use it in baking as a low- 24HOURS

lactose replacement for milk or yogurt, or blend it into


2 cups whole milk
soups after cooking for a creamy probiotic edge. It is
1 tablespoon hydrated
extremely versatile, quite affordable when made at kefirgrains
home, and easy to keep going indefinitely once you get

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into a regular rhythm. MAKES 2 CUPS

1. In a pint jar, combine the milk and kefir grains. Cover the
jar with a clean kitchen towel secured by a rubber band and

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place in a room-temperature location for 24 hours.

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2. Place a funnel inside another pint jar. Pour the liquid
through a fine-mesh strainer into the funnel. Tap the strain-
er gently against the funnel so that all the liquid drains into
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the jar below, leaving just the grains. Cover the kefir with a
tight-fitting lid and refrigerate for up to 5 days. The grains may
be transferred into a third jar and covered with another 2 cups
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whole milk to begin the process again for your next batch.

DID YOU KNOW? Kefir grains can be purchased online if they are not
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available locally. Choose the slightly more expensive grains over the
ready-set powder when possible. The grains last indefinitely when taken
care of, and require no heating of the milk, which will save you time. Be
sure to follow the package instructions regarding rehydrating the grains
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before using.

Per Serving (1 cup): Calories:160; Protein:8g; Cholesterol:30mg; Sodium:125mg;


TotalCarbohydrates:12g; Fiber:0g; Total Fat:8g; SaturatedFat:5g

Easy Ferments 211


Phase Sauerkraut
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Sauerkraut takes the prize as the easiest vegetable


ferment to make at home, and when you make it
PREP TIME: 10 MINUTES,
PLUS30 MINUTES TO REST yourself, you can skip the pricey artisanal versions
FERMENTATION TIME: popping up in stores nationwide. Buy a head of cabbage
3 TO 14 DAYS
and embark on this easy project for just a few dollars
1 (2 to 3pound) head and minutes of your time. Because of its nice bright
redcabbage color and unbeatable vitamin profile, I recommend
1 tablespoons sea salt red cabbage, but you can easily swap it for green if

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needed.MAKES1QUART

1. Discard the outer leaves of the cabbage and cut the cabbage
in half through its core. Remove the core and slice each half

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lengthwise into thin ribbons about inch thick.

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2. In a large bowl, toss the cabbage with the salt. Leave it to sit
at room temperature for 30 minutes.

3. Transfer the cabbage to a quart jar, packing it down firmly


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with your fist or a kitchen tool as needed. Pour any juices from
the bowl into the jar and again press the cabbage down firmly.
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212 THE MICROBIOME DIET PLAN


4. Cover the jar loosely with a lid and leave it at room tem-
perature. After 24 hours, the brine should cover the cabbage.
If not, mix 1 teaspoon of salt with 1 cup of water and pour this
over the cabbage until it is submerged. Use a weight to hold the
cabbage below the brine and loosely cover the jar with a lid.

5. Ferment at room temperature for 3 to 14 days. After 3 days,


begin tasting it. When it is to your liking, remove the weight
and transfer the sauerkraut to the refrigerator where it will

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keep for several months.

DID YOU KNOW? Lactic acid fermentation is an anaerobic process,


meaning it takes place in the absence of oxygen. For this reason, it is

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important to keep fermenting foods below the brine for the process to
work correctly. To do this, a small jelly jar, glass votive candleholder, or
even a rock can be used to weight the food below the surface of the
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brine. To prevent spoilage, just be sure that whatever you use is cleaned
and sanitized before adding to your food.
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Per Serving (2 tablespoons): Calories:6; Protein:0g; Cholesterol:0mg;
Sodium:332mg; TotalCarbohydrates:1g; Fiber:1g; Total Fat:0g; SaturatedFat:0g
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Easy Ferments 213


Phase Kimchi with Sesame Seeds
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Kimchi is the spicy, funky cousin of sauerkraut.


Loaded with ginger and Korean chili powder, this easy
PREP TIME: 10 MINUTES
FERMENTATION TIME: probiotic pickle is a powerhouse condiment that tastes
3 DAYS TO 2 WEEKS great with whole grains. MAKES 1 QUART

3 tablespoons sea
1. In a large bowl, dissolve 3 tablespoons of salt in 4 cups
salt,divided
ofwater.
2 pounds napa
cabbage, cut into 1 to 2. Add the cabbage and carrot. Cover with a plate to hold the

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2inchsquares vegetables below the brine and then cover the bowl with a clean
1 small carrot, sliced on kitchen towel. Let it sit overnight at room temperature.
thediagonal
4 scallions, white and
3. The following day, strain the brine from the vegetables into

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green parts, cut on a bowl set under a colander. Set the brine aside and return the
thediagonal into vegetables to the bowl in which they were brined.
2inchpieces
6 garlic cloves, crushed
1 (2inch) piece
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4. Mix the scallions, garlic, ginger, Korean pepper, and
remaining 1 teaspoons of salt into the cabbage and stir well
to combine. Pack the mixture into a quart jar, pressing down
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fresh ginger, cut
firmly as you pack the jar, leaving a 1-inch headspace. Fill any
intomatchsticks
remaining space in the jar with the reserved brine so that the
1 tablespoons Korean
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vegetables are covered. If needed, use a small weight to hold the


ground red pepper
vegetables below the brine. Cover lightly with a lid and leave to
Sesame seeds, for serving
ferment in a cool location, around 68F.
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5. Ferment for 3 days, loosening the lid daily to release gases.


Taste the kimchi, and if it is adequately soured, replace the lid
tightly and transfer the jar to the refrigerator. If not, continue
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to ferment for up to 2 weeks until it is to your liking. There


is no right or wrong timeline for kimchi. Use your taste buds
todetermine what is right for you.

6. Serve, sprinkled with sesame seeds. The kimchi will keep in


the refrigerator for 1 month.

Per Serving (2 tablespoons): Calories:10; Protein:0g; Cholesterol:0mg;


Sodium:781mg; TotalCarbohydrates:2g; Fiber:0g; Total Fat:0g; SaturatedFat:0g

214 THE MICROBIOME DIET PLAN


Fermented Cauliflower, Phase
Carrots, and Red Onions One
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

Antipasto plates have never been better than with this PREP TIME: 10 MINUTES

simple fermented vegetable mixture. Make the medley FERMENTATION TIME:


5 TO 7 DAYS
using the simpler method below, or add your favorite
whole spices such as cumin, fennel, anise, caraway, 2 tablespoons sea salt
or dill for your own unique twist on this classic fer- 2 cups cauliflower florets,
mented pickle. MAKES 1 QUART broken into small pieces
2 carrots, sliced on

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1. In a bowl, dissolve the salt in 4 cups of water and set it aside. thediagonal
1 red onion, cut
2. Pack the cauliflower, carrots, onion, and chile into a quart jar. intowedges
Pour the brine over the vegetables, using a small weight to keep 1 small hot chile

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the vegetables submerged if needed, and cover the jar loosely
with alid. Leave to ferment in a room-temperaturelocation.
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3. Ferment for 5 to 7 days. After 2 days, begin opening the
lid daily to release built-up gases. When the vegetables are
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fermented to your liking, remove the weight, replace the lid
tightly, and transfer to the refrigerator, where they will keep
forseveral months.
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Per Serving ( cup): Calories:9; Protein:1g; Cholesterol:0mg; Sodium:895mg;


TotalCarbohydrates:2g; Fiber:1g; Total Fat:0g; SaturatedFat:0g
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Easy Ferments 215


Phase Fermented Carrot Sticks
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

If you are going to snack on carrots, why not add a


few probiotics to the mix? These simple carrot sticks
PREP TIME: 10 MINUTES
FERMENTATION TIME: 2 DAYS are bursting with an unexpected tangy flavor and will
have you reaching for more. Serve them on their own
1 tablespoons sea salt or with Eggplant Yogurt Dip (page179) for even more
1 pound carrots, cut flavor. MAKES 1 QUART
intosticks

1. In a large jar, dissolve the salt in 2 cups of water.

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2. Pack the carrots tightly into the jar so that they are held in
place, and leave about 1 inch of headspace. If necessary, use a
weight to hold the carrots below the brine.

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3. Cover loosely with a lid and leave to ferment at room tem-
perature for 2 to 3 days, until you like the flavor of the carrots.
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Open the jar once a day to release gases.

4. Cover tightly with a lid and transfer to the refrigerator where


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the carrots will improve with age. Store for up to 2weeks.

DID YOU KNOW? A narrow-mouth quart jar works well for a ferment
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such as carrots, as the mouth of the jar can actually be used to hold the
carrots in place below the brine. Pack the carrots tightly and cover with
brine. Ensure that none are floating before covering the jar. If necessary,
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pack more carrot spears into the jar to hold them in place.

Per Serving (2 or 3 sticks): Calories:12; Protein:0g; Cholesterol:0mg;


Sodium:683mg; TotalCarbohydrates:3g; Fiber:1g; Total Fat:0g; SaturatedFat:0g
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216 THE MICROBIOME DIET PLAN


Fermented Salsa Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN One
Salsa is one of those foods that is so great to serve before
a meal, it is hard to believe that it can get any better. But
PREP TIME: 10 MINUTES
it can. Enter the fermented version. This simple blend FERMENTATION TIME:
of tomatoes, onion, and jalapeo is transformed into a 48HOURS

masterpiece with a 48-hour fermentation.MAKES1QUART


1 small yellow onion, diced
2 large tomatoes, diced
1. In a small bowl, toss the onion, tomatoes, jalapeo, garlic,
1 jalapeo pepper, diced
and cilantro. Add the lime juice and salt, and mix well.
1 garlic clove, minced

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2. Transfer the salsa to a quart jar and press the vegetables cup chopped
down lightly so that the juice covers them. Cover loosely with freshcilantro
alid and leave to ferment at room temperature for 48 hours. Juice of 1 lime

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2 teaspoons sea salt
3. Close the lid tightly and transfer to the refrigerator, where
the salsa can be stored for up to 10 days.
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Per Serving ( cup): Calories:40; Protein:2g; Cholesterol:0mg; Sodium:596mg;
TotalCarbohydrates:9g; Fiber:1g; Total Fat:0g; SaturatedFat:0g
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Easy Ferments 217


Phase Fermented Raspberry
Two ChiaJam
GRAIN-FREE | NUT-FREE

PREP TIME: 5 MINUTES Making jam has never been easier than it is with chia
COOK TIME: 5 MINUTES
seeds. These gelatinous powerhouses allow for a quick-
FERMENTATION TIME:
48HOURS cook jam with the perfect spreadable consistency.
Locking in plenty of probiotics, this jam is excellent
2 pints fresh raspberries spooned over yogurt, muesli, or granola. MAKES 1 PINT
2 tablespoons honey
teaspoon sea salt 1. In a small saucepan, heat the raspberries over low heat,

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2 tablespoons whey mashing them gently with a fork to release their juices. Simmer
cup chia seeds for 5 minutes, until they are broken down well. Remove the
saucepan from the heat and let the raspberries cool for a

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fewminutes.

2. Add the honey and salt to the raspberries and stir well.
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Transfer the jam to a pint jar and cover loosely.

3. Once cool to the touch, add the whey and chia seeds,
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and stir to incorporate. Cover loosely with a lid and leave to
ferment at room temperature for 48 hours. Open the jar once
daily to release excess gases.
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4. Close the lid tightly and transfer to the refrigerator, where


the jam will keep for several weeks.
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DID YOU KNOW? When fermenting, it is important to use salt that


is free of additives. Sea salt, pickling salt, and canning salt are great
choices for fermentation.
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DID YOU KNOW? Whey is a by-product of dairy fermentation, often dis-


carded at the end of the process of cheesemaking. To make your own,
line a colander with several layers of cheesecloth and strain unsweet-
ened plain yogurt or kefir over a bowl. The liquid extracted is whey.
Refrigerate it in an airtight container for up to 1 month.

Per Serving (2 tablespoons): Calories:47; Protein:1g; Cholesterol:0mg;


Sodium:113mg; TotalCarbohydrates:9g; Fiber:4g; Total Fat:1g; SaturatedFat:0g

218 THE MICROBIOME DIET PLAN


Fermented Cranberry Sauce Phase
GRAIN-FREE | NUT-FREE Two
If you have only had the stuff out of a can, you have
gotto try this! This salty, sweet, and sour blend is
PREP TIME: 5 MINUTES
delicious. Bursting with cinnamon, it can transform FERMENTATION TIME: 48
a turkey meal or simply be eaten by the spoonful. HOURS

Serve it alongside meat dishes, mix some into a


1 (12ounce) bag cranberries
bowl of yogurt, or add it to a smoothie for a special
cup honey
treat. SERVES 16
1 teaspoon noniodized salt
cup whey

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1. In a blender, combine the cranberries, honey, salt, whey,
1 teaspoon
cinnamon, orange juice, and lemon juice. Process briefly, until groundcinnamon
still slightly chunky. Juice of 2 oranges

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2. Transfer to a quart jar and cover with a lid, tightening just Juice of 1 lemon
barely. Leave the jar at room temperature for 48 hours. cup golden raisins

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3. Mix in the raisins, close the lid tightly, and transfer the
sauce to the refrigerator. Store for up to 1 month.
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INGREDIENT TIP Cranberries are typically only available at the store
around the holidays. However, they can be easily frozen in the same
bag they are sold in. Simply pop the bag in the freezer until needed.
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Per Serving: Calories:65; Protein:0g; Cholesterol:0mg; Sodium:153mg;


TotalCarbohydrates:17g; Fiber:1g; Total Fat:0g; SaturatedFat:0g
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Easy Ferments 219


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Chapter
Thirteen

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Desserts

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Just because sugar is limited on the microbiome diet, it doesnt mean
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that you are not able to indulge in dessert. These desserts all rely on the
original sweet food: fruit. Loaded with natural sugars, fruits take the
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starring roles in these treats to add flavor and satisfy your sweet tooth.
Surprisingly, after a couple of weeks on the microbiome diet, you may
find yourself reaching for these simple fruit-infused desserts instead of
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the sugary and fatty treats you used to crave.


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Pineapple Coconut Ice Pops (page 226) 221


223 Cantaloupe Mint Granita
224 Strawberry Vanilla Sorbet
225 Grilled Peaches and VanillaYogurt
226 Pineapple Coconut Ice Pops

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227 Honey-Berry Yogurt IcePops
228 Almond Flour Crpes with Mixed Berry Filling
230 Lime-Chia Smoothie

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231 Cinnamon Rice Pudding

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222
Cantaloupe Mint Granita Phase
DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN One
A granita is a lovely frozen treat. They are often sugar
bombs, but this fruit-forward preparation will satisfy
PREP TIME: 10 MINUTES,
your sweet tooth and keep your body in check. The PLUS30 MINUTES TO FREEZE
mint infusion comes together while you cut the canta-
loupe, adding a bright tone to the melon and producing cup fresh mint leaves

gourmet results. SERVES 4 1 cantaloupe, halved


andseeded

1. In a small saucepan over medium-high heat, combine the

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mint leaves and 1 cup of water. Bring to a boil, reduce the heat
to low, and simmer for 5 minutes, reducing the liquid by half.

2. Meanwhile, remove the flesh from the cantaloupe and

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transfer it to a blender. Process until smooth.

3. Strain the mint water, discarding the mint leaves. Add the
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mint-infused water to the blender with the cantaloupe and
process until thoroughly incorporated.
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4. Transfer the cantaloupe mixture to a 9-by-9-inch baking
dish and place it in the freezer for 15 minutes. Using a fork,
break up the mixture and then place it back in the freezer for
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15more minutes. Again, break up the now nearly frozen mix-


ture into small pieces. Serve.
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MAKE AHEAD This can be made ahead but tends to freeze pretty solid
if left unstirred. Remove from the freezer about 10 minutes before serv-
ing and use a fork to break up the granita.
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Per Serving: Calories:47; Protein:1g; Cholesterol:0mg; Sodium:22mg;


TotalCarbohydrates:11g; Fiber:1g; Total Fat:0g; SaturatedFat:0g

Desserts 223
Phase Strawberry Vanilla Sorbet
Two DAIRY-FREE | GRAIN-FREE | NUT-FREE

Sorbet is a frozen dessert made using pured fruit and


a simple syrup. This variation is great in the early sum-
PREP TIME: 5 MINUTES,
PLUS2 HOURS TO FREEZE mer when fresh local strawberries are abundant, but
it can also be made with frozen packaged strawberries.
cup honey Honey and vanilla boost the flavor while still keeping
1 pound the treat lower in overall sugar than commercial sor-
strawberries,hulled
bet varieties. SERVES 4
2 teaspoons pure

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vanillaextract
1. In a microwave-safe dish, combine the honey and cup
water. Microwave for 20 to 30 seconds, until just warm, and stir
to mix the two together.

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2. In a blender, combine the strawberries, honey mixture, and
vanilla. Process until smooth.

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3. Pour into a 9-by-9-inch baking dish and freeze until firm,
about 2 hours.
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4. To serve, transfer the sorbet to the blender and process
until smooth.
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SUBSTITUTION TIP This can be made using any type of soft fruit that
you like. Some great ones to try are honeydew, all types of berries,
andpeaches.
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Per Serving: Calories:107; Protein:0g; Cholesterol:0mg; Sodium:2mg;


TotalCarbohydrates:26g; Fiber:2g; Total Fat:0g; SaturatedFat:0g
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224 THE MICROBIOME DIET PLAN


Grilled Peaches and Phase
VanillaYogurt One
GRAIN-FREE | NUT-FREE | UNDER 30 MINUTES

Grilling peaches caramelizes the sugar of the fruit PREP TIME: 5 MINUTES

and creates a stunningly simple and delicious des- COOK TIME: 10 MINUTES

sert. When paired with vanilla yogurt, this low-sugar


1 cup unsweetened plain
dessert is a wonderful treat that can be enjoyed in both lowfat yogurt
phases of the microbiome diet. SERVES 2 1 teaspoon pure
vanillaextract
1. In a small bowl, mix the yogurt and vanilla together. Divide

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1 peach, halved and pitted
between two bowls.

2. Heat a grill or grill pan to high and lightly oil the grate.

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3. Place the peach halves, cut-side down, on the grill and cook
for 3 to 5 minutes, until the cut surface is well browned. Flip and
continue to cook for 1 to 2 minutes more, until heatedthrough.
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4. Top each bowl of yogurt with a half peach and serve.
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SUBSTITUTION TIP Stone fruits are great for grilling. Consider using
another variety such as nectarine or plum, which both hold up well
when grilled. Pineapple also works well when prepared in this way.
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Per Serving: Calories:115; Protein:5g; Cholesterol:18mg; Sodium:75mg;


TotalCarbohydrates:14g; Fiber:1g; Total Fat:4g; SaturatedFat:3g
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Desserts 225
Phase Pineapple Coconut Ice Pops
One DAIRY-FREE | GRAIN-FREE | NUT-FREE | VEGAN

If you want to feel as if you are on the beach in the


Caribbean, these ice pops will do the trick. Using
PREP TIME: 5 MINUTES,
PLUS5 TO 6 HOURS no added sugar, these icy treats pack a lot of flavor
TOFREEZE into their small forms. Using frozen pineapple, these
will freeze quickly. A fresh pineapple can be used
2 tablespoons
instead, but you will have to adjust the freezing time
coconutcream
3 cups frozen
accordingly. SERVES 8
pineapplechunks

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1 teaspoon pure 1. In a blender, combine the coconut cream and cup
vanillaextract of water and process until smooth. Add the pineapple and
vanilla,and process until smooth. Pour the mixture into
8 ice-popmolds.

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2. Freeze until solid, 5 to 6 hours. Serve.

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Per Serving: Calories:45; Protein:1g; Cholesterol:0mg; Sodium:1mg;
TotalCarbohydrates:8g; Fiber:1g; Total Fat:1g; SaturatedFat:1g
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226 THE MICROBIOME DIET PLAN


Honey-Berry Yogurt Phase
IcePops Two
GRAIN-FREE | NUT-FREE

Popsicles are a lovely and refreshing treat. These PREP TIME: 5 MINUTES,

simple fruit pops will satisfy your sweet tooth and are PLUS5 TO 6 HOURS
TOFREEZE
much better for you than store-bought varieties, which
are typically laden with sugars and corn syrup. If you 2 cups unsweetened plain
dont have an ice-pop mold, use small paper cups and lowfat yogurt
wooden treat sticks to make your own. SERVES 8 1 cup blueberries
1 cup raspberries

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1. In a blender, combine the yogurt, blueberries, raspberries, 3 tablespoons honey
and honey and process until smooth. Pour into 8 ice-pop molds.

2. Freeze until solid, 5 to 6 hours. Serve.

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SUBSTITUTION TIP Make these simple freezer pops with any of your

of yogurt. C
favorite fruits; just be sure to use about 2 cups of fruit for every 2 cups

Per Serving: Calories:82; Protein:3g; Cholesterol:9mg; Sodium:38mg;


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TotalCarbohydrates:15g; Fiber:2g; Total Fat:2g; SaturatedFat:1g
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Desserts 227
Phase Almond Flour Crpes with
Two Mixed Berry Filling
DAIRY-FREE | GRAIN-FREE | UNDER 30 MINUTES

PREP TIME: 5 MINUTES The traditional thin French pancake gets a gluten-free
COOK TIME: 20 MINUTES
makeover in this almond-flour remake. Filled with a
blueberry-raspberry sauce, these crpes are a must-
FOR THE CRPES
4 eggs try, especially when you want something rich and
cup almond flour warm. SERVES 6
1 tablespoon canola oil,
TO MAKE THE CRPES

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plus more for the pan
cup unsweetened plain 1. In a blender, combine the eggs, almond flour, 1 tablespoon
almond milk of canola oil, the almond milk, and salt. Process until the batter
Pinch salt is smooth, scraping down the sides of the blender as needed.

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2. In a large skillet over medium-low heat, add just enough oil
FOR THE FILLING
to lightly coat the pan and heat until just shimmering.
1 cup raspberries
1 cup blueberries
2 tablespoons honey
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3. Add a scant cup of batter to the pan. Use the back of a
spoon to swirl the batter over the entire surface of the skillet so
Juice of 1 lemon that it reaches all the way to the edges.
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4. When the edges become set, use a spatula to loosen the
crpe all the way around the skillet. Flip the crpe and continue
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to cook for 1 to 2 minutes more, until light brown and set.


Transfer the crpe to a plate and continue to make more
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crpesusing the rest of the batter. Lay a sheet of parchment


paper between each crpe to keep them separated as they come
out ofthe skillet.
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228 THE MICROBIOME DIET PLAN


TO MAKE THE FILLING
1. In a medium saucepan, heat the raspberries, blueberries,
honey, and lemon juice over medium-high heat. Cook for about
5 minutes, gently stirring the berries until they begin to release
their juices and soften. Remove from the heat.

2. Spoon equal amounts of the fruit filling into the center of

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each crpe and fold the crpe over to enclose the filling. Serve.

Per Serving: Calories:289; Protein:11g; Cholesterol:139mg; Sodium:102mg;


TotalCarbohydrates:19g; Fiber:5g; Total Fat:21g; SaturatedFat:2g

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Desserts 229
Phase Lime-Chia Smoothie
One DAIRY-FREE | GRAIN-FREE | VEGAN | UNDER 30 MINUTES

This dessert smoothie is similar to a limeade and is


wholeheartedly refreshing. Chia seeds boost the fiber,
PREP TIME: 5 MINUTES,
PLUS20 MINUTES TO REST making it an even better dessert choice. SERVES 2

Juice of 4 limes 1. In a small bowl, combine the lime juice and chia seeds, and
cup chia seeds let it sit for 20 minutes, until the seeds swell.
Freshly grated zest of
2limes
2. In a blender, combine the lime-chia mixture, lime zest,
vanilla, dates, banana, spinach, and almond milk. Process until

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2 teaspoons pure
vanillaextract smooth and serve.
2 Medjool dates, pitted
Per Serving: Calories:343; Protein:8g; Cholesterol:0mg; Sodium:200mg;
1 frozen banana TotalCarbohydrates:55g; Fiber:16g; Total Fat:13g; SaturatedFat:1g

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1 cup baby spinach
2 cups unsweetened plain
almond milk
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230 THE MICROBIOME DIET PLAN


Cinnamon Rice Pudding Phase
DAIRY-FREE Two
Loaded with warming cinnamon, this is a great win-
ter dessert that hits the spot. Raisins and honey add
PREP TIME: 5 MINUTES
sweetness, while almond extract gives the pudding a COOK TIME: 1 HOUR
nutty, savory flavor. SERVES 4
1 cup brown rice
1. In a small saucepan over medium-high heat, combine the teaspoon salt
brown rice, salt, and 2 cups of water. Bring to a boil, reduce the cup unsweetened plain
heat to low, cover, and simmer for about 45 minutes, until all almond milk

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the water has been absorbed. 2 tablespoons
goldenraisins
2. Add the almond milk, raisins, almond extract, honey, and teaspoon almondextract
cinnamon. Bring to a simmer and continue to cook for 15 min- 3 tablespoons honey
utes more, stirring frequently, until creamy.

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1 teaspoon
groundcinnamon
DID YOU KNOW? Golden raisins are made from Thompson seedless
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grapes just like darker raisins, but they are oven-dried or treated with
sulfur dioxide to prevent darkening. They are sometimes called sultanas,
the name they go by in England. Because grapes are some of the
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highest-pesticide-residue fruits, it is a good idea to select organicraisins.

Per Serving: Calories:244; Protein:4g; Cholesterol:0mg; Sodium:184mg;


TotalCarbohydrates:54g; Fiber:2g; Total Fat:2g; SaturatedFat:0g
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Desserts 231
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The Dirty Dozen and
theClean Fifteen
A nonprofit and environmental watchdog organization called the Environmental
Working Group (EWG) looks at data supplied by the US Department of Agriculture
(USDA) and the Food and Drug Administration (FDA) about pesticide residues. Each
year it compiles a list of the lowest and highest pesticide loads found in commercial
crops. You can use these lists to decide which fruits and vegetables to buy organic to
minimize your exposure to pesticides and which produce is considered safe enough to

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buy conventionally. This does not mean they are pesticide-free, though, so wash these
fruits and vegetables thoroughly.
These lists change every year, so make sure you look up the most recent one before

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you fill your shopping cart. Youll find the most recent lists as well as a guide to pesti-
cides in produce at EWG.org/FoodNews.

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THE DIRTY DOZEN THE CLEAN FIFTEEN
Apples Peaches Asparagus Mangoes
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Celery Potatoes Avocados Onions


Cherry Snap peas Cabbage Papayas
tomatoes (imported) Cantaloupes Pineapples
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Cucumbers Spinach (domestic) Sweet corn


Grapes Strawberries Cauliflower Sweet peas
Nectarines Sweet Eggplants (frozen)
(imported) bell peppers Sweet
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Grapefruits
Kale/Collard greens & Hot peppers* Kiwis potatoes

*In addition to the Dirty Dozen, the EWG added two produce items
contaminated with highly toxic organophosphate insecticides.

233
Measurement Conversions
Volume Equivalents (Dry) Volume Equivalents (Liquid)
US STANDARD METRIC US STANDARD US STANDARD METRIC
(APPROXIMATE) (OUNCES) (APPROXIMATE)

teaspoon 0.5 mL 2 tablespoons 1 fl. oz. 30 mL


teaspoon 1 mL cup 2 fl. oz. 60 mL
teaspoon 2 mL cup 4 fl. oz. 120 mL
teaspoon 4 mL 1 cup 8 fl. oz. 240 mL

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1 teaspoon 5 mL 1 cups 12 fl. oz. 355 mL
1 tablespoon 15 mL 2 cups or 1 pint 16 fl. oz. 475 mL
cup 59 mL 4 cups or 1 quart 32 fl. oz. 1L
1 gallon 128 fl. oz. 4L

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cup 79 mL
cup 118 mL
Oven Temperatures
cup
cup
1 cup
156 mL
177 mL
235 mL
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FAHRENHEIT (F)

250F
CELSIUS (C) (APPROXIMATE)

120C
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2 cups or 1 pint 475 mL 300F 150C
3 cups 700 mL 325F 165C
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4 cups or 1 quart 1 L 350F 180C


gallon 2L 375F 190C
1 gallon 4L 400F 200C
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425F 220C
450F 230C
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234
Resources
Explore the resources provided here for more information on the microbiome.

GENERAL INFORMATION

American Gastroenterological Association (AGA) Center for Gut


Microbiome Research and Education
www.gastro.org/about/initiatives/aga-center-for-gut-microbiome
-research-education

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American Microbiome Institute, nonprofit organization, established in
2013, dedicated to advancing microbiome science and education
MicrobiomeInstitute.org

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The Clinical Guide to Probiotic Products Available in the United States
USProbioticGuide.com
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The Clinial Guide to Probiotic Supplements Available in Canada
ProbioticChart.ca
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Gut Microbiota for Health
GutMicrobiotaForHealth.com
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The International Scientific Association for Probiotics and Prebiotics


ISAPPscience.org
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MICROBIOME BOOKS

Blaser, Martin J. Missing Microbes: How the Overuse of Antibiotics Is Fueling Our
Modern Plagues New York: Henry Holt and Company, 2014.
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Mullin, Gerard E. The Gut Balance Revolution: Boost Your Metabolism, Restore Your
Inner Ecology, and Lose the Weight for Good!. New York: Rodale Books, 2015.
Sonnenburg, Justin, and Elizabeth Sonnenburg. The Good Gut: Taking Control of Your
Weight, Your Mood, and Your Long-Term Health. New York: Penguin Books, 2016.
Yong, Ed. I Contain Multitudes: The Microbes Within Us and a Grander View of Life.
New York: Ecco, 2016.

235
MICROBIOME RESEARCH AND TESTING

uBiome: Personalized microbiome screening and sequencing tests


uBiome.com

Day Two: To sequence your microbiome so that you can get a diet that is per-
sonalized to predict blood sugar responses to thousands of different foods
DayTwo.com

Openbiome: A nonprofit stool bank,expanding safe access to fecal trans-


plants and catalyzing research into the human microbiome
OpenBiome.org

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FERMENTATION SUPPLIES AND RESOURCES

Katz, Sandor Ellix. The Art of Fermentation: An In-Depth Exploration of Essential

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Concepts and Processes from around the World. Chelsea Green Publishing, 2012.

Cultures for Health: To purchase starters to make your own kombucha,


yogurt, sourdough, and more
CulturesForHealth.com
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236 Resources
References
Albenberg, Lindsey G., and Gary D. Wu. Diet and the Intestinal Microbiome:
Associations, Functions, and Implications for Health and Disease.
Gastroenterology 146, no. 6 (2014): 156472. doi:10.1053/j.gastro.2014.01.058.
Campbell, Kristina. The Well-Fed Microbiome Cookbook. Berkeley: Rockridge
Press, 2016.
Chassaing, Benoit, Omry Koren, Julia K. Goodrich, Angela C. Poole, Shanthi
Srinivasan, Ruth E. Ley, and Andrew T. Gewirtz. Dietary Emulsifiers Impact the
Mouse Gut Microbiota Promoting Colitis and Metabolic Syndrome. Nature 519,

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no.7541 (2015): 9296. doi:10.1038/nature14232.
David, Lawrence A., Corinne F. Maurice, Rachel N. Carmody, David B. Gootenberg,
Julie E. Button, Benjamin E. Wolfe, Alisha V. Ling, et al. Diet Rapidly and

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Reproducibly Alters the Human Gut Microbiome. Nature 505, no. 7484 (2014):
55963. doi:10.1038/nature12820.
FairShare CSA Coalition. From Asparagus to Zucchini. Madison: Madison Area
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Community Supported Agriculture Coalition, 2004.
Feltman, Rachel. The Guts Microbiome Changes Rapidly with Diet.
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Scientific American. December 13, 2013. www.scientificamerican.com/article
/the-guts-microbiome-changes-diet/.
Glenn, G. R., and M. B. Roberfroid. Dietary Modulation of the Human Colonic
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Microbiota: Introducing the Concept of Prebiotics. Journal of Nutrition 125


(1995): 140112. www.ncbi.nlm.nih.gov/pubmed/7782892.
Green, Katherine. Home Fermentation: A Starter Guide. Berkeley: Sonoma Press, 2015.
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Kellman, Raphael. The Microbiome Diet: The Scientifically Proven Way to Restore Your
Gut Health and Achieve Permanent Weight Loss. Boston: Da Capo Press, 2014.
Koeth, Robert A., Zeneng Wang, Bruce S. Levison, Jennifer A. Buffa, Elin Org, Brendan
T. Sheehy, Earl B. Britt, et al. Intestinal Microbiota Metabolism of L-Carnitine, a
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Nutrient in Red Meat, Promotes Atherosclerosis. Nature Medicine 19, no. 5 (2013):
57685. doi:10.1038/nm.3145.
Ley, Ruth E., Peter J. Turnbaugh, Samuel Klein, and Jeffrey I. Gordon. Microbial
Ecology: Human Gut Microbes Associated with Obesity. Nature 444, no. 7122
(2006): 102223. doi:10.1038/4441022a.
Mullin, Gerard E. The Gut Balance Revolution: Boost Your Metabolism, Restore Your
Inner Ecology, and Lose the Weight for Good! New York: Rodale Books, 2015.

237
Ridaura, Vanessa K., Jeremiah J. Faith, Federico E. Rey, Jiye Cheng, Alexis E. Duncan,
Andrew L. Kau, Nicholas W. Griffin, et al. Gut Microbiota from Twins Discordant
for Obesity Modulate Metabolism in Mice. Science 341, no. 6150 (2013): 1241214.
doi:10.1126/science.1241214.
Schrezenmeir, Jrgen, and Michael de Vrese. Probiotics, Prebiotics, and Synbiotics
Approaching a Definition. The American Journal of Clinical Nutrition 73, no. 2
(2001): 361s64s.
Sonnenburg, Justin, and Erica Sonnenburg. The Good Gut: Taking Control of Your
Weight, Your Mood, and Your Long-Term Health. New York: Penguin Books, 2015.
Tobacman, Joanne K. Review of Harmful Gastrointestinal Effects of Carrageenan in
Animal Experiments. Environmental Health Perspectives 109, no. 10 (2001): 983.

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Wu, Gary D., Jun Chen, Christian Hoffmann, Kyle Bittinger, Ying-Yu Chen, Sue A.
Keilbaugh, Meenakshi Bewtra, et al. Linking Long-Term Dietary Patterns with
Gut Microbial Enterotypes. Science 334, no. 6052 (2011): 10508. doi:10.1126
/science.1208344.

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Wood, Rebecca. The New Whole Foods Encyclopedia: A Comprehensive Resource for
Healthy Eating. New York: Penguin Books, 2010.
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Ziedrich, Linda. The Joy of Pickling: 250 Flavor-Packed Recipes for Vegetables and
More from Garden or Market. New York: Harvard Common Press, 1998.
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238 References
Recipe Index
A Brown Rice and Egg Breakfast
Bowl with Kimchi, 81
D
Almond Flour Crackers with Brown RiceStuffed Dill Relish, 200
Herbed Goat Cheese, 184 Eggplant,126
Almond Flour Crpes with
E
Mixed Berry Filling,
228229
C Easy Chicken Dinner Salad, 160
Apricot Nut Muffins, 83 Cantaloupe Mint Granita, 223 Egg and Beet Spinach
Arugula and Walnut Quinoa Cauliflower Rice, 188 Salad,113
Bowl, 121 Cauliflower Rice Chicken Eggplant Yogurt Dip with

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Asian Kale Salad with Biriyani, 169 Vegetables, 179
SesameGinger Chia Yogurt Melon Bowl, 90
Dressing,108
AsianStyle Cod and
Chicken, Apricot, and Olive F
Bake, 168
Vegetables in Parchment, Chicken, Tomatoes, and White Fermented Carrot Sticks, 216

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148149 Bean Bake, 170 Fermented Cauliflower, Carrots,
Asparagus Hummus, 181 Chicken and Broccoli and Red Onions, 215
StirFry,166 Fermented Cranberry

B C
Chicken and Brown Rice
Soup,105
Sauce,219
Fermented Raspberry Chia
Baked Pumpkin with Garlic Chicken and Quinoa Salad Jam, 218
andSage, 192 Bowl, 161 Fermented Salsa, 217
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Balsamic Mushroom and Corn Chicken and Root Vegetable Fragrant Fennel and Kohlrabi
StirFry, 139 Roast, 167 Salad, 109
Beef and Cauliflower Bake, 172 Chicken Salad on a Bed of Fried Eggs over Greens and
Beef and Root Vegetable Greens, 162 Beans, 7879
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Stew,106 Chickpea and Avocado Fruit and Nut Trail Mix, 187
Beet Dip, 180 Buckwheat Tabbouleh, 134
Beet Yogurt Soup, 95
Black Bean and Quinoa
Chickpea and Spinach G
StirFry,135
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Bowl,131 Gazpacho Salad, 110


Chickpea, Tomato, and Kale
Black Bean Burrito Bowl, 132 Goat Cheese and Lentil
Soup, 103
Black Bean Chili, 102 Salad,128
Chinese Chicken Lettuce
Black Bean Veggie Burgers, 133 Grilled Peaches and Vanilla
Wraps, 163
Blackened Cod with Pineapple Yogurt, 225
Chocolate Almond
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Salsa, 153 Smoothie,71


Blueberry Banana Protein Chocolate, Peanut Butter, and H
Burst, 73 Zucchini Muffins, 84
Blueberry Ginger Smoothie, 72 HerbCrusted Chicken Thighs
Cinnamon Almonds, 183
Blue Cheese Dressing, 204 and Polenta, 171
Cinnamon Rice Pudding, 231
Bok Choy and Chicken Herbed Olive Oil, 207
Corn and Whitefish
StirFry,165 HoneyBerry Yogurt Ice
Chowder,104
Bright LemonGarlic Pops,227
Creamy Tomato Soup, 98
Vinaigrette, 202 Curried Lentil and Parsnip
Broccoli and Olive Salad, 116 Soup, 100

239
I OnePan Salmon, Sweet
Potato, and Brussels
Simple Green Side Salad, 107
Simple Lentil Soup, 99
Italian Lentil Salad, 127 Sprouts Bake, 155 Simple Loaded Coleslaw, 117
Overnight Oatmeal with Fruit Simple Roasted Salmon Fillets
K and Nuts, 88 with Tomatoes, 147
Skinny Caesar Dressing, 205
Kefir, 211
Ketchup, 199
P Slow Cooker Korean Beef Tacos
with Red Slaw, 174175
Kimchi with Sesame Seeds, 214 PanRoasted AlmondCrusted Strawberry Vanilla Sorbet, 224
Kung Pao Chickpeas, 136 Tilapia, 154 Sunchoke Chips, 185
Pesto Zucchini Noodles with Sweet and Savory Orange
L Tomatoes, 123
Pineapple Coconut Ice
Walnut Salad, 111
Sweet Potato Chips, 186
LentilStuffed Zucchini, 130 Pops,226
LimeChia Smoothie, 230 Poached Eggs on a Bed of Kale
Pesto and Tomatoes, 80
T

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M Probiotic Cinnamon Steel Cut
Oats, 87
Taco Seasoning, 197
Tilapia with Coconut Curry
MakeAhead Egg and Sauce, 151
Vegetable Cups, 76
MakeAhead Tofu and
Q Tofu and Lentil Salad, 114115
Tomato Marinara, 198

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Vegetable Frittatas, 77 Quinoa Almond Muffins, 82 Tropical Turmeric Kefir
MalaysianStyle Coconut Tofu Smoothie, 74
and Vegetable Curry, 137
Marinara Spaghetti Squash
R Tuna Salad Lettuce Wraps, 146

Noodles, 122
Mediterranean Chicken
Breasts,164
Mediterranean MilletStuffed
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Raspberry Smoothie, 75
Red Wine Vinaigrette, 201
Roasted Carrots with Goat
Cheese, 191
V
Vanilla Chia Seed Pudding
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with Strawberries and
Peppers, 124125 Roasted Garlic Brussels Almonds,91
Miso Salmon and Vegetables in Sprouts, 190
Parchment, 150 Roasted Red Pepper
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Miso Soup with Tofu and Hummus,182


Seaweed, 9697 Roasted Root Vegetable Winter Pear, Beet, and
Moroccan Date and Carrot Medley, 189 Pomegranate Salad, 112
Lentil Salad, 129
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Mushroom Beef Burger Lettuce


Wrap, 173
S Y
Mushroom Tofu Burgers, Salmon Salad Lettuce Yogurt Parfait, 89
140141 Wraps,145 Yogurt Tahini Dressing, 206
Mustard Vinaigrette, 203 Sauerkraut, 212213
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Sauted Collard Greens, 193

O Shirataki, Vegetable, and Tofu


StirFry, 138
Oat and Nut Muesli with Shrimp Scampi and Greens,152
Raspberries, 86 Simple Baked Chicken
Oat, Walnut, and Golden Raisin Breasts,159
Granola, 85 Simple Black Bean Soup, 101

240 Recipe Index


Index
A Almonds
Chia Yogurt Melon Bowl, 90
Chocolate, Peanut Butter,
and Zucchini Muffins, 84
Additives, 2526 Cinnamon Almonds, 183 LimeChia Smoothie, 230
Alcohol, 26 Fruit and Nut Trail Mix, 187 Tropical Turmeric Kefir
Allergies, 17 Oat and Nut Muesli with Smoothie, 74
Almond butter Raspberries, 86 Basil
Chocolate Almond Vanilla Chia Seed Pudding Herbed Olive Oil, 207
Smoothie, 71 with Strawberries and MakeAhead Tofu and
Almond flour/meal Almonds, 91 Vegetable Frittatas, 77
Almond Flour Crackers with Anchovies Marinara Spaghetti Squash

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Herbed Goat Cheese, 184 Skinny Caesar Dressing, 205 Noodles, 122
Almond Flour Crpes with Antibiotics, 16, 27 Mediterranean Chicken
Mixed Berry Filling, Applesauce Breasts, 164
228229 Apricot Nut Muffins, 83 Pesto Zucchini Noodles with
Apricot Nut Muffins, 83 Quinoa Almond Muffins, 82 Tomatoes, 123

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Black Bean Veggie Apricots, dried Beans and legumes.
Burgers,133 Apricot Nut Muffins, 83 Seespecific
Mushroom Tofu Burgers, Chicken, Apricot, and Olive Beef
140141
PanRoasted
AlmondCrusted
Tilapia,154
Bake, 168

Arugula
C
Fruit and Nut Trail Mix, 187

Arugula and Walnut Quinoa


Beef and Cauliflower
Bake,172
Beef and Root Vegetable
Stew, 106
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Quinoa Almond Muffins, 82 Bowl, 121 Mushroom Beef Burger
Almond milk Asparagus Lettuce Wrap, 173
Almond Flour Crpes with Asparagus Hummus, 181 Slow Cooker Korean Beef
Mixed Berry Filling, Asthma, 17 Tacos with Red Slaw,
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228229 Avocados 174175


Blueberry Banana Protein Black Bean Burrito Beets
Burst, 73 Bowl,132 Beet Dip, 180
Blueberry Ginger
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Brown Rice and Egg Beet Yogurt Soup, 95


Smoothie,72 Breakfast Bowl with Egg and Beet Spinach
Blue Cheese Dressing, 204 Kimchi, 81 Salad,113
Chocolate Almond Chickpea and Avocado Roasted Root Vegetable
Smoothie, 71 Buckwheat Tabbouleh,134 Medley, 189
Cinnamon Rice Pudding, 231 Winter Pear, Beet, and
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Corn and Whitefish


Chowder, 104
B Pomegranate Salad, 112
Bell peppers
Creamy Tomato Soup, 98 Bacteria. See Gut health; AsianStyle Cod and
HerbCrusted Chicken Thighs Microbes; Microbiomes; Vegetables in Parchment,
and Polenta, 171 Probiotics 148149
LimeChia Smoothie, 230 Bananas Balsamic Mushroom and
Overnight Oatmeal with Fruit Blueberry Banana Protein Corn StirFry, 139
and Nuts, 88 Burst, 73 Beef and Cauliflower
Skinny Caesar Dressing, 205 Chocolate Almond Bake,172
Vanilla Chia Seed Pudding Smoothie, 71 Black Bean and Quinoa
with Strawberries and Bowl, 131
Almonds, 91

241
Blackened Cod with Bok Choy and Chicken Brown RiceStuffed
Pineapple Salsa, 153 StirFry, 165 Eggplant, 126
Bell peppers (continued) Breastfeeding, 16 Cauliflower Rice Chicken
Chicken, Tomatoes, and Broccoli Biriyani, 169
White Bean Bake, 170 Broccoli and Olive Salad, 116 Chicken and Brown Rice
Chicken and Broccoli Chicken and Broccoli Soup, 105
StirFry,166 StirFry,166 Fermented Carrot Sticks, 216
Dill Relish, 200 Shirataki, Vegetable, and Fermented Cauliflower,
Eggplant Yogurt Dip with Tofu StirFry, 138 Carrots, and Red
Vegetables, 179 Brown rice Onions,215
Gazpacho Salad, 110 Black Bean Burrito Bowl,132 Goat Cheese and Lentil
MakeAhead Egg and Brown Rice and Egg Salad, 128
Vegetable Cups, 76 Breakfast Bowl with Kimchi with Sesame
MakeAhead Tofu and Kimchi, 81 Seeds,214
Vegetable Frittatas, 77 Brown RiceStuffed Moroccan Date and Carrot
Mediterranean MilletStuffed Eggplant, 126 Lentil Salad, 129

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Peppers, 124125 Chicken and Brown Rice Roasted Carrots with Goat
Simple Black Bean Soup, 101 Soup, 105 Cheese, 191
Berries. See specific Cinnamon Rice Pudding, 231 Roasted Root Vegetable
Black beans Brussels sprouts Medley, 189
Black Bean and Quinoa OnePan Salmon, Sweet Shirataki, Vegetable, and

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Bowl, 131 Potato, and Brussels Tofu StirFry, 138
Black Bean Burrito Bowl,132 Sprouts Bake, 155 Simple Green Side Salad,107
Black Bean Chili, 102 Roasted Garlic Brussels Simple Lentil Soup, 99
Black Bean Veggie
Burgers,133
Fried Eggs over Greens and
Beans, 7879
Sprouts, 190
Buckwheat C
Chickpea and Avocado
Buckwheat Tabbouleh,134
Simple Loaded Coleslaw, 117
Cashews
Cauliflower Rice Chicken
Biriyani, 169
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Simple Black Bean Soup, 101 Butter beans Oat and Nut Muesli with
Blackberries Chicken, Tomatoes, and Raspberries, 86
Tropical Turmeric Kefir White Bean Bake, 170 Cauliflower
Smoothie, 74 Beef and Cauliflower
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Blueberries
Almond Flour Crpes with
C Bake,172
Cauliflower Rice, 188
Mixed Berry Filling, Cabbage Cauliflower Rice Chicken
228229 Kimchi with Sesame Biriyani, 169
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Blueberry Banana Protein Seeds,214 Eggplant Yogurt Dip with


Burst, 73 Sauerkraut, 212213 Vegetables, 179
Blueberry Ginger Simple Loaded Coleslaw, 117 Fermented Cauliflower,
Smoothie,72 Slow Cooker Korean Carrots, and Red
Chia Yogurt Melon Bowl, 90 BeefTacos with Red Onions,215
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HoneyBerry Yogurt Ice Slaw,174175 Celery


Pops, 227 Cantaloupe Beet Yogurt Soup, 95
Yogurt Parfait, 89 Cantaloupe Mint Granita,223 Chicken and Brown Rice
Blue cheese Chia Yogurt Melon Bowl, 90 Soup, 105
Blue Cheese Dressing, 204 Carbohydrates, 24 Chicken Salad on a Bed of
Sweet and Savory Orange Carrots Greens, 162
Walnut Salad, 111 Asian Kale Salad with Corn and Whitefish
Bok choy SesameGinger Chowder, 104
AsianStyle Cod and Dressing,108 Easy Chicken Dinner
Vegetables in Parchment, Beef and Root Vegetable Salad,160
148149 Stew, 106 Goat Cheese and Lentil
Salad, 128

242 Index
Salmon Salad Lettuce Chickpea and Spinach Colorectal cancer, 17
Wraps, 145 StirFry, 135 Corn
Simple Lentil Soup, 99 Chickpea, Tomato, and Kale Balsamic Mushroom and
Tuna Salad Lettuce Soup, 103 Corn StirFry, 139
Wraps,146 Kung Pao Chickpeas, 136 Corn and Whitefish
Cheese. See specific Mediterranean MilletStuffed Chowder, 104
Chia seeds Peppers, 124125 Cranberries
Blueberry Ginger Roasted Red Pepper Fermented Cranberry
Smoothie,72 Hummus, 182 Sauce,219
Chia Yogurt Melon Bowl, 90 Childbirth, 16 Cucumbers
Fermented Raspberry Chia Chipotle chiles Dill Relish, 200
Jam, 218 Black Bean Chili, 102 Eggplant Yogurt Dip with
LimeChia Smoothie, 230 Chutkan, Robynne, 23 Vegetables, 179
Overnight Oatmeal with Fruit Cilantro Gazpacho Salad, 110
and Nuts, 88 Black Bean Burrito Bowl,132 Italian Lentil Salad, 127
Vanilla Chia Seed Pudding Blackened Cod with Curcumin, 74

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with Strawberries and Pineapple Salsa, 153
Almonds, 91
Chicken
Cauliflower Rice Chicken
Biriyani, 169
D
Bok Choy and Chicken Chicken, Apricot, and Olive Dairyfree
StirFry, 165 Bake, 168 Almond Flour Crpes with

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Cauliflower Rice Chicken Curried Lentil and Parsnip Mixed Berry Filling,
Biriyani, 169 Soup, 100 228229
Chicken, Apricot, and Olive Fermented Salsa, 217 Asian Kale Salad with
Bake, 168
Chicken, Tomatoes, and
White Bean Bake, 170
Chicken and Broccoli
Cocoa powder
C
Salmon Salad Lettuce
Wraps, 145

Chocolate Almond
SesameGinger
Dressing,108
AsianStyle Cod and
Vegetables in Parchment,
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StirFry,166 Smoothie, 71 148149
Chicken and Brown Rice Chocolate, Peanut Butter, Asparagus Hummus, 181
Soup, 105 and Zucchini Muffins, 84 Baked Pumpkin with Garlic
Chicken and Quinoa Salad Coconut and Sage, 192
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Bowl, 161 Oat and Nut Muesli with Balsamic Mushroom and
Chicken and Root Vegetable Raspberries, 86 Corn StirFry, 139
Roast, 167 Coconut cream Beef and Root Vegetable
Chicken Salad on a Bed of Pineapple Coconut Ice Stew, 106
EV

Greens, 162 Pops,226 Black Bean and Quinoa


Chinese Chicken Lettuce Coconut milk Bowl, 131
Wraps, 163 MalaysianStyle Coconut Black Bean Burrito Bowl,132
Easy Chicken Dinner Tofu and Vegetable Black Bean Chili, 102
Salad,160 Curry,137 Black Bean Veggie
R

HerbCrusted Chicken Thighs Tilapia with Coconut Curry Burgers,133


and Polenta, 171 Sauce, 151 Blackened Cod with
Mediterranean Chicken Cod Pineapple Salsa, 153
Breasts, 164 AsianStyle Cod and Blueberry Banana Protein
Simple Baked Chicken Vegetables in Parchment, Burst, 73
Breasts, 159 148149 Bok Choy and Chicken
Chickpeas Blackened Cod with StirFry, 165
Asparagus Hummus, 181 Pineapple Salsa, 153 Bright LemonGarlic
Brown RiceStuffed Corn and Whitefish Vinaigrette, 202
Eggplant, 126 Chowder, 104 Brown Rice and Egg
Chickpea and Avocado Collard greens Breakfast Bowl with
Buckwheat Tabbouleh,134 Sauted Collard Greens, 193 Kimchi, 81

Index 243
Dairyfree Kimchi with Sesame Slow Cooker Korean Beef
Brown RiceStuffed Seeds,214 Tacos with Red Slaw,
Eggplant, 126 Kung Pao Chickpeas, 136 174175
Cantaloupe Mint Granita,223 LimeChia Smoothie, 230 Strawberry Vanilla
Cauliflower Rice, 188 MakeAhead Tofu and Sorbet,224
Cauliflower Rice Chicken Vegetable Frittatas, 77 Sunchoke Chips, 185
Biriyani, 169 MalaysianStyle Coconut Sweet Potato Chips, 186
Chicken, Apricot, and Olive Tofu and Vegetable Taco Seasoning, 197
Bake, 168 Curry,137 Tilapia with Coconut Curry
Chicken, Tomatoes, and Miso Salmon and Vegetables Sauce, 151
White Bean Bake, 170 in Parchment, 150 Tofu and Lentil Salad, 114115
Chicken and Broccoli Miso Soup with Tofu and Tomato Marinara, 198
StirFry,166 Seaweed, 9697 Vanilla Chia Seed Pudding
Chicken and Brown Rice Moroccan Date and Carrot with Strawberries and
Soup, 105 Lentil Salad, 129 Almonds, 91
Chicken and Root Vegetable Mushroom Beef Burger Dairy products, 25

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Roast, 167 Lettuce Wrap, 173 Dates
Chickpea and Avocado Mushroom Tofu Burgers, Ketchup, 199
Buckwheat Tabbouleh,134 140141 LimeChia Smoothie, 230
Chickpea and Spinach Mustard Vinaigrette, 203 Moroccan Date and Carrot
StirFry, 135 Oat, Walnut, and Golden Lentil Salad, 129

O
Chickpea, Tomato, and Kale Raisin Granola, 85 Diabetes, 17
Soup, 103 OnePan Salmon, Sweet Dysbiosis, 16
Chinese Chicken Lettuce Potato, and Brussels
E
Wraps, 163
Chocolate Almond
Smoothie, 71
Chocolate, Peanut Butter,
C
Sprouts Bake, 155
Pesto Zucchini Noodles with
Tomatoes, 123
Pineapple Coconut Ice
Eggplant
Brown RiceStuffed
W
and Zucchini Muffins, 84 Pops,226 Eggplant, 126
Cinnamon Almonds, 183 Quinoa Almond Muffins, 82 Eggplant Yogurt Dip with
Cinnamon Rice Pudding, 231 Red Wine Vinaigrette, 201 Vegetables, 179
Corn and Whitefish Roasted Garlic Brussels Eggs
IE

Chowder, 104 Sprouts, 190 Brown Rice and Egg


Creamy Tomato Soup, 98 Roasted Red Pepper Breakfast Bowl with
Dill Relish, 200 Hummus, 182 Kimchi, 81
Egg and Beet Spinach Roasted Root Vegetable Egg and Beet Spinach
EV

Salad,113 Medley, 189 Salad,113


Fermented Carrot Sticks, 216 Sauerkraut, 212213 Fried Eggs over Greens and
Fermented Cauliflower, Sauted Collard Greens, 193 Beans, 7879
Carrots, and Red Shirataki, Vegetable, and MakeAhead Egg and
Onions,215 Tofu StirFry, 138 Vegetable Cups, 76
R

Fermented Salsa, 217 Shrimp Scampi and Poached Eggs on a Bed


Fragrant Fennel and Greens,152 of Kale Pesto and
Kohlrabi Salad, 109 Simple Baked Chicken Tomatoes,80
Fruit and Nut Trail Mix, 187 Breasts, 159
Gazpacho Salad, 110
HerbCrusted Chicken Thighs
Simple Green Side Salad,107
Simple Lentil Soup, 99
F
and Polenta, 171 Simple Loaded Coleslaw, 117 Fennel
Herbed Olive Oil, 207 Simple Roasted Salmon Fragrant Fennel and
Italian Lentil Salad, 127 Fillets with Tomatoes, 147 Kohlrabi Salad, 109
Ketchup, 199 Fermentation, home
about, 32

244 Index
Fermented Carrot Sticks, 216 Bright LemonGarlic Almond Flour Crpes with
Fermented Cauliflower, Vinaigrette, 202 Mixed Berry Filling,
Carrots, and Red Fermented Salsa, 217 228229
Onions,215 Herbed Olive Oil, 207 Asian Kale Salad with
Fermented Cranberry Kimchi with Sesame SesameGinger
Sauce,219 Seeds,214 Dressing,108
Fermented Raspberry Chia Roasted Garlic Brussels AsianStyle Cod and
Jam, 218 Sprouts, 190 Vegetables in Parchment,
Fermented Salsa, 217 Sauted Collard Greens, 193 148149
Kefir, 211 Ginger Asparagus Hummus, 181
Kimchi with Sesame Asian Kale Salad with Baked Pumpkin with Garlic
Seeds,214 SesameGinger and Sage, 192
Sauerkraut, 212213 Dressing,108 Balsamic Mushroom and
Fermented foods, 21, 24 AsianStyle Cod and Corn StirFry, 139
Feta cheese Vegetables in Parchment, Beef and Cauliflower
Arugula and Walnut Quinoa 148149 Bake,172

PY
Bowl, 121 Blueberry Ginger Beef and Root Vegetable
Broccoli and Olive Salad, 116 Smoothie,72 Stew, 106
Easy Chicken Dinner Bok Choy and Chicken Beet Dip, 180
Salad,160 StirFry, 165 Beet Yogurt Soup, 95
Mediterranean Chicken Cauliflower Rice Chicken Black Bean Chili, 102

O
Breasts, 164 Biriyani, 169 Black Bean Veggie
Winter Pear, Beet, and Chicken and Broccoli Burgers,133
Pomegranate Salad, 112 StirFry,166 Blackened Cod with
Fiber, 24
Fish. See Anchovies; Cod;
Salmon; Tilapia; Tuna
Flaxseed
Soup, 105 C
Chicken and Brown Rice

Chinese Chicken Lettuce


Wraps, 163
Pineapple Salsa, 153
Blueberry Banana Protein
Burst, 73
Blueberry Ginger
W
Arugula and Walnut Quinoa Kimchi with Sesame Smoothie,72
Bowl, 121 Seeds,214 Blue Cheese Dressing, 204
Oat and Nut Muesli with Kung Pao Chickpeas, 136 Bok Choy and Chicken
Raspberries, 86 MalaysianStyle Coconut StirFry, 165
IE

Flaxseed meal Tofu and Vegetable Bright LemonGarlic


Almond Flour Crackers with Curry,137 Vinaigrette, 202
Herbed Goat Cheese, 184 Shirataki, Vegetable, and Broccoli and Olive Salad, 116
Chocolate, Peanut Butter, Tofu StirFry, 138 Cantaloupe Mint
EV

and Zucchini Muffins, 84 Slow Cooker Korean Beef Granita,223


Mushroom Tofu Burgers, Tacos with Red Slaw, Cauliflower Rice, 188
140141 174175 Cauliflower Rice Chicken
Probiotic Cinnamon Steel Tofu and Lentil Salad, 114115 Biriyani, 169
Cut Oats, 87 Gluten, 25 Chia Yogurt Melon Bowl, 90
R

Quinoa Almond Muffins, 82 Goat cheese Chicken, Apricot, and Olive


Fruits. See also specific Almond Flour Crackers with Bake, 168
Overnight Oatmeal with Fruit Herbed Goat Cheese, 184 Chicken, Tomatoes, and
and Nuts, 88 Goat Cheese and Lentil White Bean Bake, 170
Salad, 128 Chicken and Broccoli
G Roasted Carrots with Goat
Cheese, 191
StirFry,166
Chicken and Root Vegetable
Garlic Gordon, Jeffrey, 19, 23 Roast, 167
Baked Pumpkin with Garlic Grainfree Chicken Salad on a Bed of
and Sage, 192 Almond Flour Crackers with Greens, 162
Herbed Goat Cheese, 184

Index 245
Grainfree (continued) LimeChia Smoothie, 230 Simple Baked Chicken
Chickpea and Spinach MakeAhead Egg and Breasts, 159
StirFry, 135 Vegetable Cups, 76 Simple Black Bean Soup, 101
Chickpea, Tomato, and Kale MakeAhead Tofu and Simple Green Side Salad, 107
Soup, 103 Vegetable Frittatas, 77 Simple Lentil Soup, 99
Chinese Chicken Lettuce MalaysianStyle Coconut Simple Loaded Coleslaw, 117
Wraps, 163 Tofu and Vegetable Simple Roasted Salmon
Chocolate Almond Curry,137 Fillets with Tomatoes, 147
Smoothie, 71 Marinara Spaghetti Squash Skinny Caesar Dressing, 205
Cinnamon Almonds, 183 Noodles, 122 Slow Cooker Korean Beef
Corn and Whitefish Mediterranean Chicken Tacos with Red Slaw,
Chowder, 104 Breasts, 164 174175
Creamy Tomato Soup, 98 Moroccan Date and Carrot Strawberry Vanilla
Curried Lentil and Parsnip Lentil Salad, 129 Sorbet,224
Soup, 100 Mushroom Beef Burger Sunchoke Chips, 185
Dill Relish, 200 Lettuce Wrap, 173 Sweet and Savory Orange

PY
Easy Chicken Dinner Mushroom Tofu Burgers, Walnut Salad, 111
Salad,160 140141 Sweet Potato Chips, 186
Egg and Beet Spinach Mustard Vinaigrette, 203 Taco Seasoning, 197
Salad,113 OnePan Salmon, Sweet Tilapia with Coconut Curry
Eggplant Yogurt Dip with Potato, and Brussels Sauce, 151

O
Vegetables, 179 Sprouts Bake, 155 Tofu and Lentil Salad, 114115
Fermented Carrot Sticks, 216 PanRoasted Tomato Marinara, 198
Fermented Cauliflower, AlmondCrusted Tropical Turmeric Kefir
Carrots, and Red
Onions,215
Fermented Cranberry
Sauce,219
C
Tilapia,154
Pesto Zucchini Noodles with
Tomatoes, 123
Pineapple Coconut Ice
Smoothie, 74
Tuna Salad Lettuce
Wraps,146
Vanilla Chia Seed Pudding
W
Fermented Raspberry Chia Pops,226 with Strawberries and
Jam, 218 Poached Eggs on a Bed Almonds, 91
Fermented Salsa, 217 of Kale Pesto and Winter Pear, Beet, and
Fragrant Fennel and Tomatoes,80 Pomegranate Salad, 112
IE

Kohlrabi Salad, 109 Raspberry Smoothie, 75 Yogurt Tahini Dressing, 206


Fried Eggs over Greens and Red Wine Vinaigrette, 201 Grapes
Beans, 7879 Roasted Carrots with Goat Chicken Salad on a Bed of
Fruit and Nut Trail Mix, 187 Cheese, 191 Greens, 162
EV

Gazpacho Salad, 110 Roasted Garlic Brussels Green beans


Goat Cheese and Lentil Sprouts, 190 Egg and Beet Spinach
Salad, 128 Roasted Red Pepper Salad,113
Grilled Peaches and Vanilla Hummus, 182 Green chiles
Yogurt, 225 Roasted Root Vegetable Tilapia with Coconut Curry
R

Herbed Olive Oil, 207 Medley, 189 Sauce, 151


HoneyBerry Yogurt Ice Salmon Salad Lettuce Gutassociated lymphoid tissue
Pops, 227 Wraps, 145 (GALT), 15
Italian Lentil Salad, 127 Sauerkraut, 212213 Gut health. See also
Kefir, 211 Sauted Collard Greens, 193 Microbiomes
Ketchup, 199 Shirataki, Vegetable, and factors influencing, 1516
Kimchi with Sesame Tofu StirFry, 138 health conditions linked
Seeds,214 Shrimp Scampi and to,1718
Kung Pao Chickpeas, 136 Greens,152
LentilStuffed Zucchini, 130

246 Index
H Kimchi
Brown Rice and Egg
Mushroom Tofu Burgers,
140141
Honeydew melons Breakfast Bowl with Salmon Salad Lettuce
Chia Yogurt Melon Bowl, 90 Kimchi, 81 Wraps, 145
Kiwis Simple Green Side Salad, 107
I Chia Yogurt Melon Bowl, 90
Kohlrabi
Slow Cooker Korean Beef
Tacos with Red Slaw,
Immune system, 15 Fragrant Fennel and 174175
Inflammatory bowel disease Kohlrabi Salad, 109 Tuna Salad Lettuce
(IBD), 17 Wraps,146
Ingredients
phase I shopping lists,
L Ley, Ruth, 23
Lifestyle changes, 6465
39,43, 47 Lactic acid fermentation, 213 Limes
phase II shopping lists, Leafy greens. See also specific LimeChia Smoothie, 230
53,57, 61 Black Bean Burrito Bowl,132
Irritable bowel syndrome Sweet and Savory Orange
M

PY
(IBS),17, 21 Walnut Salad, 111
Tofu and Lentil Salad, 114115 Mangos
J Winter Pear, Beet, and
Pomegranate Salad, 112
Tropical Turmeric Kefir
Smoothie, 74
Jalapeo peppers Lemongrass Microbes, 14

O
Fermented Salsa, 217 MalaysianStyle Coconut Microbiome diet
Simple Loaded Coleslaw, 117 Tofu and Vegetable guidelines for, 2426
Jerusalem artichokes Curry,137 and lifestyle changes, 6465

K
Sunchoke Chips, 185

Kale
Lemons
C
Bright LemonGarlic
Vinaigrette, 202
Fermented Cranberry
phase I, 26, 2829, 3849
phase II, 26, 3031, 5263
tips for success, 33
Microbiomes. See also
W
Sauce,219 Guthealth
Asian Kale Salad with Skinny Caesar Dressing, 205 defined, 14
SesameGinger Lentils diet principles, 2831
Dressing,108 Curried Lentil and Parsnip and food, 1921
IE

Chicken and Quinoa Salad Soup, 100 and health, 14


Bowl, 161 Goat Cheese and Lentil symbiosis in, 15
Chickpea, Tomato, and Kale Salad, 128 symptoms of disruption
Soup, 103 Italian Lentil Salad, 127 in, 18
EV

Fried Eggs over Greens and LentilStuffed Zucchini, 130 and weight, 19
Beans, 7879 Moroccan Date and Carrot Microbiota, 14
Poached Eggs on a Bed Lentil Salad, 129 Milk
of Kale Pesto and Simple Lentil Soup, 99 Kefir, 211
Tomatoes,80 Tofu and Lentil Salad, 114115 Millet
R

Shrimp Scampi and Lettuce Mediterranean MilletStuffed


Greens,152 Black Bean Veggie Peppers, 124125
Kefir Burgers,133 Mint
Apricot Nut Muffins, 83 Chicken Salad on a Bed of Brown RiceStuffed
Probiotic Cinnamon Steel Greens, 162 Eggplant, 126
Cut Oats, 87 Chinese Chicken Lettuce Cantaloupe Mint Granita, 223
Raspberry Smoothie, 75 Wraps, 163 Chickpea and Avocado
Tropical Turmeric Kefir Easy Chicken Dinner Buckwheat Tabbouleh, 134
Smoothie, 74 Salad,160 Eggplant Yogurt Dip with
Mushroom Beef Burger Vegetables, 179
Lettuce Wrap, 173 Moroccan Date and Carrot
Lentil Salad, 129

Index 247
Miso paste Blackened Cod with Fried Eggs over Greens and
Miso Salmon and Vegetables Pineapple Salsa, 153 Beans, 7879
in Parchment, 150 Blueberry Ginger Gazpacho Salad, 110
Miso Soup with Tofu and Smoothie,72 Goat Cheese and Lentil
Seaweed, 9697 Blue Cheese Dressing, 204 Salad, 128
Mozzarella cheese Bok Choy and Chicken Grilled Peaches and Vanilla
Beef and Cauliflower StirFry, 165 Yogurt, 225
Bake,172 Bright LemonGarlic Herbed Olive Oil, 207
LentilStuffed Zucchini, 130 Vinaigrette, 202 HoneyBerry Yogurt Ice
Mullin, Gerard E., 23 Broccoli and Olive Salad, 116 Pops, 227
Mushrooms Brown Rice and Egg Italian Lentil Salad, 127
Balsamic Mushroom and Breakfast Bowl with Ketchup, 199
Corn StirFry, 139 Kimchi, 81 Kimchi with Sesame
MakeAhead Egg and Brown RiceStuffed Seeds,214
Vegetable Cups, 76 Eggplant, 126 LentilStuffed Zucchini, 130
MalaysianStyle Coconut Cantaloupe Mint Granita, 223 MakeAhead Egg and

PY
Tofu and Vegetable Cauliflower Rice, 188 Vegetable Cups, 76
Curry,137 Chicken, Apricot, and Olive MakeAhead Tofu and
Miso Salmon and Vegetables Bake, 168 Vegetable Frittatas, 77
in Parchment, 150 Chicken, Tomatoes, and MalaysianStyle Coconut
Mushroom Beef Burger White Bean Bake, 170 Tofu and Vegetable

O
Lettuce Wrap, 173 Chicken and Broccoli Curry,137
Mushroom Tofu Burgers, StirFry,166 Marinara Spaghetti Squash
140141 Chicken and Brown Rice Noodles, 122

N
Shirataki, Vegetable, and
Tofu StirFry, 138
Soup, 105

Roast, 167
C
Chicken and Root Vegetable

Chicken Salad on a Bed of


Mediterranean Chicken
Breasts, 164
Mediterranean MilletStuffed
Peppers, 124125
W
Greens, 162 Miso Salmon and Vegetables
Nutfree Chickpea and Avocado in Parchment, 150
Asian Kale Salad with Buckwheat Tabbouleh, 134 Miso Soup with Tofu and
SesameGinger Chickpea, Tomato, and Kale Seaweed, 9697
IE

Dressing,108 Soup, 103 Moroccan Date and Carrot


AsianStyle Cod and Chinese Chicken Lettuce Lentil Salad, 129
Vegetables in Parchment, Wraps, 163 Mushroom Beef Burger
148149 Curried Lentil and Parsnip Lettuce Wrap, 173
EV

Asparagus Hummus, 181 Soup, 100 Mustard Vinaigrette, 203


Baked Pumpkin with Garlic Dill Relish, 200 OnePan Salmon, Sweet
and Sage, 192 Egg and Beet Spinach Potato, and Brussels
Balsamic Mushroom and Salad,113 Sprouts Bake, 155
Corn StirFry, 139 Eggplant Yogurt Dip with Pineapple Coconut Ice
R

Beef and Cauliflower Vegetables, 179 Pops,226


Bake,172 Fermented Carrot Sticks, 216 Raspberry Smoothie, 75
Beef and Root Vegetable Fermented Cauliflower, Red Wine Vinaigrette, 201
Stew, 106 Carrots, and Red Roasted Carrots with Goat
Beet Dip, 180 Onions,215 Cheese, 191
Beet Yogurt Soup, 95 Fermented Cranberry Roasted Garlic Brussels
Black Bean and Quinoa Sauce,219 Sprouts, 190
Bowl, 131 Fermented Raspberry Chia Roasted Red Pepper
Black Bean Burrito Bowl, 132 Jam, 218 Hummus, 182
Black Bean Chili, 102 Fermented Salsa, 217 Roasted Root Vegetable
Medley, 189

248 Index
Salmon Salad Lettuce Olives, Kalamata Pears
Wraps, 145 Broccoli and Olive Salad, 116 Winter Pear, Beet, and
Sauerkraut, 212213 Chicken, Apricot, and Olive Pomegranate Salad, 112
Sauted Collard Greens, 193 Bake, 168 Pecans
Shirataki, Vegetable, and Gazpacho Salad, 110 Winter Pear, Beet, and
Tofu StirFry, 138 Italian Lentil Salad, 127 Pomegranate Salad, 112
Shrimp Scampi and Mediterranean Chicken Phase I diet plan
Greens,152 Breasts, 164 diet principles, 26, 2829
Simple Baked Chicken Onions meal plan and shopping
Breasts, 159 Fermented Cauliflower, lists, 3849
Simple Black Bean Soup, 101 Carrots, and Red Phase II diet plan
Simple Green Side Salad, 107 Onions,215 diet principles, 26, 3031
Simple Lentil Soup, 99 Fermented Salsa, 217 meal plan and shopping
Simple Loaded Coleslaw, 117 Oranges lists, 5263
Simple Roasted Salmon Easy Chicken Dinner Pineapple
Fillets with Tomatoes, 147 Salad,160 Blackened Cod with

PY
Skinny Caesar Dressing, 205 Fermented Cranberry Pineapple Salsa, 153
Slow Cooker Korean Sauce,219 Pineapple Coconut Ice
BeefTacos with Red Sweet and Savory Orange Pops,226
Slaw,174175 Walnut Salad, 111 Polenta
Strawberry Vanilla HerbCrusted Chicken Thighs
P

O
Sorbet,224 and Polenta, 171
Sunchoke Chips, 185 Pomegranate seeds
Sweet Potato Chips, 186 Parmesan cheese Winter Pear, Beet, and
Taco Seasoning, 197
Tilapia with Coconut Curry
Sauce, 151
Tofu and Lentil Salad, 114115
C
Fried Eggs over Greens and
Beans, 7879
MakeAhead Egg and
Vegetable Cups, 76
Pomegranate Salad, 112
Potatoes. See also Sweet
potatoes
Beet Yogurt Soup, 95
W
Tomato Marinara, 198 Marinara Spaghetti Squash Corn and Whitefish
Tropical Turmeric Kefir Noodles, 122 Chowder, 104
Smoothie, 74 Mediterranean MilletStuffed MakeAhead Tofu and
Tuna Salad Lettuce Peppers, 124125 Vegetable Frittatas, 77
IE

Wraps,146 PanRoasted Prebiotics, 15, 2021


Yogurt Tahini Dressing, 206 AlmondCrusted Probiotics, 15, 21, 24, 27
Nuts and seeds. See specific Tilapia,154 Protein, 24
Poached Eggs on a Bed Pumpkin
EV

O of Kale Pesto and


Tomatoes,80
Baked Pumpkin with Garlic
and Sage, 192
Oats Parsnips
Apricot Nut Muffins, 83
Oat and Nut Muesli with
Beef and Root Vegetable
Stew, 106
Q
R

Raspberries, 86 Curried Lentil and Parsnip Quinoa


Oat, Walnut, and Golden Soup, 100 Arugula and Walnut Quinoa
Raisin Granola, 85 Peaches Bowl, 121
Overnight Oatmeal with Fruit Grilled Peaches and Vanilla Black Bean and Quinoa
and Nuts, 88 Yogurt, 225 Bowl, 131
Probiotic Cinnamon Steel Peanut butter Chicken and Quinoa Salad
Cut Oats, 87 Chocolate, Peanut Butter, Bowl, 161
Quinoa Almond Muffins, 82 and Zucchini Muffins, 84 Quinoa Almond Muffins, 82
Obesity, 17, 19 Peanuts
Kung Pao Chickpeas, 136

Index 249
R OnePan Salmon, Sweet
Potato, and Brussels
Shirataki noodles
Shirataki, Vegetable, and
Radishes Sprouts Bake, 155 Tofu StirFry, 138
Chickpea and Avocado Salmon Salad Lettuce Shortchain fatty acids
Buckwheat Tabbouleh, 134 Wraps, 145 (SCFA),15
Egg and Beet Spinach Simple Roasted Salmon Shrimp
Salad,113 Fillets with Tomatoes, 147 Shrimp Scampi and
Raisins, golden Scallions Greens,152
Brown RiceStuffed Asian Kale Salad with Small intestinal bacterial
Eggplant, 126 SesameGinger overgrowth (SIBO), 17
Cinnamon Rice Pudding, 231 Dressing,108 Snow peas
Fermented Cranberry AsianStyle Cod and MalaysianStyle Coconut
Sauce,219 Vegetables in Parchment, Tofu and Vegetable
Fruit and Nut Trail Mix, 187 148149 Curry,137
Oat and Nut Muesli with Black Bean and Quinoa Sonnenburg, Erica, 23
Raspberries, 86 Bowl, 131 Sonnenburg, Justin, 23

PY
Oat, Walnut, and Golden Blackened Cod with Spinach
Raisin Granola, 85 Pineapple Salsa, 153 Beet Yogurt Soup, 95
Probiotic Cinnamon Steel Brown Rice and Egg Chickpea and Spinach
Cut Oats, 87 Breakfast Bowl with StirFry, 135
Quinoa Almond Muffins, 82 Kimchi, 81 Egg and Beet Spinach

O
Raspberries Chicken Salad on a Bed of Salad,113
Almond Flour Crpes with Greens, 162 LentilStuffed Zucchini, 130
Mixed Berry Filling, Chickpea and Avocado LimeChia Smoothie, 230
228229
Chia Yogurt Melon Bowl, 90
Fermented Raspberry Chia
Jam, 218
C
Buckwheat Tabbouleh, 134
Gazpacho Salad, 110
Italian Lentil Salad, 127
Kimchi with Sesame
MakeAhead Egg and
Vegetable Cups, 76
MakeAhead Tofu and
Vegetable Frittatas, 77
W
HoneyBerry Yogurt Ice Seeds,214 Squash. See also Zucchini
Pops, 227 Kung Pao Chickpeas, 136 Marinara Spaghetti Squash
Oat and Nut Muesli with Miso Salmon and Vegetables Noodles, 122
Raspberries, 86 in Parchment, 150 Strawberries
IE

Raspberry Smoothie, 75 Miso Soup with Tofu and Strawberry Vanilla


Red chiles Seaweed, 9697 Sorbet,224
MalaysianStyle Coconut Shirataki, Vegetable, and Vanilla Chia Seed Pudding
Tofu and Vegetable Tofu StirFry, 138 with Strawberries and
EV

Curry,137 Simple Green Side Salad, 107 Almonds, 91


Red peppers Sea salt, 32 Yogurt Parfait, 89
Roasted Red Pepper Sesame seeds Sugars, 25
Hummus, 182 Chicken and Quinoa Salad Sunchokes
Rice. See Brown rice Bowl, 161 Sunchoke Chips, 185
R

Rutabagas Kimchi with Sesame Sunflower seeds


Simple Loaded Coleslaw, 117 Seeds,214 Fruit and Nut Trail Mix, 187
Oat, Walnut, and Golden Supplements, 27
S Raisin Granola, 85
Shirataki, Vegetable, and
Sweet potatoes
Chicken and Root Vegetable
Sage Tofu StirFry, 138 Roast, 167
Baked Pumpkin with Garlic Shallots OnePan Salmon, Sweet
and Sage, 192 Chicken, Tomatoes, and Potato, and Brussels
Salmon White Bean Bake, 170 Sprouts Bake, 155
Miso Salmon and Vegetables Gazpacho Salad, 110 Roasted Root Vegetable
in Parchment, 150 LentilStuffed Zucchini, 130 Medley, 189
Sweet Potato Chips, 186

250 Index
Swiss chard Tomatoes Turnips
Chicken, Tomatoes, and Beef and Cauliflower Beef and Root Vegetable
White Bean Bake, 170 Bake,172 Stew, 106
Simple Lentil Soup, 99 Black Bean and Quinoa Chicken and Root Vegetable
Symbiosis, 15 Bowl, 131 Roast, 167
Black Bean Chili, 102
T Blackened Cod with
Pineapple Salsa, 153
U
Tahini Chickpea and Spinach Under 30 minutes
Asparagus Hummus, 181 StirFry, 135 Almond Flour Crackers with
Roasted Red Pepper Chickpea, Tomato, and Kale Herbed Goat Cheese, 184
Hummus, 182 Soup, 103 Almond Flour Crpes with
Yogurt Tahini Dressing, 206 Creamy Tomato Soup, 98 Mixed Berry Filling,
Tamari Fermented Salsa, 217 228229
AsianStyle Cod and Gazpacho Salad, 110 Arugula and Walnut Quinoa
Vegetables in Parchment, Italian Lentil Salad, 127 Bowl, 121

PY
148149 Ketchup, 199 AsianStyle Cod and
Bok Choy and Chicken Marinara Spaghetti Squash Vegetables in Parchment,
StirFry, 165 Noodles, 122 148149
Chicken and Broccoli Mediterranean Chicken Asparagus Hummus, 181
StirFry,166 Breasts, 164 Balsamic Mushroom and

O
Chinese Chicken Lettuce Mediterranean MilletStuffed Corn StirFry, 139
Wraps, 163 Peppers, 124125 Black Bean and Quinoa
Kung Pao Chickpeas, 136 Pesto Zucchini Noodles with Bowl, 131
MakeAhead Tofu and
Vegetable Frittatas, 77
Shirataki, Vegetable, and
Tofu StirFry, 138
C
Tomatoes, 123
Poached Eggs on a Bed
of Kale Pesto and
Tomatoes,80
Black Bean Burrito Bowl, 132
Black Bean Chili, 102
Black Bean Veggie
Burgers,133
W
Slow Cooker Korean Beef Simple Lentil Soup, 99 Blackened Cod with
Tacos with Red Slaw, Simple Roasted Salmon Pineapple Salsa, 153
174175 Fillets with Tomatoes, 147 Blueberry Banana Protein
Tofu and Lentil Salad, 114115 Tilapia with Coconut Curry Burst, 73
IE

Tilapia Sauce, 151 Blueberry Ginger


PanRoasted Tomato Marinara, 198 Smoothie,72
AlmondCrusted Tuna Blue Cheese Dressing, 204
Tilapia,154 Tuna Salad Lettuce Bright LemonGarlic
EV

Tilapia with Coconut Curry Wraps,146 Vinaigrette, 202


Sauce, 151 Turmeric Broccoli and Olive Salad, 116
Tofu Cauliflower Rice Chicken Brown Rice and Egg
Blueberry Banana Protein Biriyani, 169 Breakfast Bowl with
Burst, 73 Chickpea, Tomato, and Kale Kimchi, 81
R

MakeAhead Tofu and Soup, 103 Cauliflower Rice, 188


Vegetable Frittatas, 77 Dill Relish, 200 Cauliflower Rice Chicken
MalaysianStyle Coconut MalaysianStyle Coconut Biriyani, 169
Tofu and Vegetable Tofu and Vegetable Chia Yogurt Melon Bowl, 90
Curry,137 Curry,137 Chicken and Broccoli
Miso Soup with Tofu and Tilapia with Coconut Curry StirFry,166
Seaweed, 9697 Sauce, 151 Chicken and Quinoa Salad
Mushroom Tofu Burgers, Tropical Turmeric Kefir Bowl, 161
140141 Smoothie, 74 Chicken Salad on a Bed of
Shirataki, Vegetable, and Turnbaugh, Peter, 23 Greens, 162
Tofu StirFry, 138 Chickpea and Spinach
Tofu and Lentil Salad, 114115 StirFry, 135

Index 251
Under 30 minutes (continued) Shrimp Scampi and Chocolate Almond
Chinese Chicken Lettuce Greens,152 Smoothie, 71
Wraps, 163 Simple Baked Chicken Creamy Tomato Soup, 98
Chocolate Almond Breasts, 159 Dill Relish, 200
Smoothie, 71 Simple Black Bean Soup, 101 Fermented Carrot Sticks, 216
Creamy Tomato Soup, 98 Simple Green Side Salad, 107 Fermented Cauliflower,
Easy Chicken Dinner Simple Roasted Salmon Carrots, and Red
Salad,160 Fillets with Tomatoes, 147 Onions,215
Fragrant Fennel and Skinny Caesar Dressing, 205 Fermented Salsa, 217
Kohlrabi Salad, 109 Sweet and Savory Orange Fragrant Fennel and
Fried Eggs over Greens and Walnut Salad, 111 Kohlrabi Salad, 109
Beans, 7879 Taco Seasoning, 197 Fruit and Nut Trail Mix, 187
Fruit and Nut Trail Mix, 187 Tomato Marinara, 198 Gazpacho Salad, 110
Grilled Peaches and Vanilla Tropical Turmeric Kefir Herbed Olive Oil, 207
Yogurt, 225 Smoothie, 74 Italian Lentil Salad, 127
Ketchup, 199 Tuna Salad Lettuce Ketchup, 199

PY
Kung Pao Chickpeas, 136 Wraps,146 Kimchi with Sesame
LimeChia Smoothie, 230 Vanilla Chia Seed Pudding Seeds,214
MalaysianStyle Coconut with Strawberries and LimeChia Smoothie, 230
Tofu and Vegetable Almonds, 91 MakeAhead Tofu and
Curry,137 Yogurt Parfait, 89 Vegetable Frittatas, 77

O
Mediterranean Chicken Yogurt Tahini Dressing, 206 Miso Soup with Tofu and
Breasts, 164 Seaweed, 9697
Miso Salmon and Vegetables
V Moroccan Date and Carrot
in Parchment, 150
Miso Soup with Tofu and
Seaweed, 9697
Mushroom Beef Burger
Vegan C
Asian Kale Salad with
SesameGinger
Lentil Salad, 129
Mustard Vinaigrette, 203
Pesto Zucchini Noodles with
Tomatoes, 123
W
Lettuce Wrap, 173 Dressing,108 Pineapple Coconut Ice
Mustard Vinaigrette, 203 Asparagus Hummus, 181 Pops,226
Oat and Nut Muesli with Baked Pumpkin with Garlic Red Wine Vinaigrette, 201
Raspberries, 86 and Sage, 192 Roasted Garlic Brussels
IE

OnePan Salmon, Sweet Balsamic Mushroom and Sprouts, 190


Potato, and Brussels Corn StirFry, 139 Roasted Red Pepper
Sprouts Bake, 155 Black Bean and Quinoa Hummus, 182
Overnight Oatmeal with Fruit Bowl, 131 Roasted Root Vegetable
EV

and Nuts, 88 Black Bean Burrito Bowl, 132 Medley, 189


PanRoasted Black Bean Chili, 102 Sauerkraut, 212213
AlmondCrusted Blueberry Banana Protein Sauted Collard Greens, 193
Tilapia,154 Burst, 73 Shirataki, Vegetable, and
Poached Eggs on a Bed Bright LemonGarlic Tofu StirFry, 138
R

of Kale Pesto and Vinaigrette, 202 Simple Green Side Salad, 107
Tomatoes,80 Brown RiceStuffed Simple Lentil Soup, 99
Raspberry Smoothie, 75 Eggplant, 126 Simple Loaded Coleslaw, 117
Red Wine Vinaigrette, 201 Cantaloupe Mint Granita, 223 Sunchoke Chips, 185
Roasted Carrots with Goat Cauliflower Rice, 188 Sweet Potato Chips, 186
Cheese, 191 Chickpea and Avocado Taco Seasoning, 197
Roasted Red Pepper Buckwheat Tabbouleh, 134 Tofu and Lentil Salad, 114115
Hummus, 182 Chickpea and Spinach Tomato Marinara, 198
Salmon Salad Lettuce StirFry, 135 Vanilla Chia Seed Pudding
Wraps, 145 Chickpea, Tomato, and Kale with Strawberries and
Shirataki, Vegetable, and Soup, 103 Almonds, 91
Tofu StirFry, 138

252 Index
Vegetables. See specific Poached Eggs on a Bed Grilled Peaches and Vanilla
Vinegar, balsamic of Kale Pesto and Yogurt, 225
Balsamic Mushroom and Tomatoes,80 HoneyBerry Yogurt Ice
Corn StirFry, 139 Probiotic Cinnamon Steel Pops, 227
Mushroom Tofu Burgers, Cut Oats, 87 Overnight Oatmeal with Fruit
140141 Sweet and Savory Orange and Nuts, 88
Walnut Salad, 111 Salmon Salad Lettuce
W Weight, 17, 19
World Health Organization, 21
Wraps, 145
Simple Black Bean Soup, 101
Wakame seaweed flakes Skinny Caesar Dressing, 205
Miso Soup with Tofu and
Seaweed, 9697
Y Tuna Salad Lettuce
Wraps,146
Walnuts Yogurt Yogurt Parfait, 89
Apricot Nut Muffins, 83 Apricot Nut Muffins, 83 Yogurt Tahini Dressing, 206
Arugula and Walnut Quinoa Beet Dip, 180
Bowl, 121 Beet Yogurt Soup, 95
Z

PY
Easy Chicken Dinner Blueberry Ginger
Salad,160 Smoothie,72 Zucchini
Fragrant Fennel and Blue Cheese Dressing, 204 Chocolate, Peanut Butter,
Kohlrabi Salad, 109 Chia Yogurt Melon Bowl, 90 and Zucchini Muffins, 84
Fruit and Nut Trail Mix, 187 Chicken Salad on a Bed of LentilStuffed Zucchini, 130

O
Oat, Walnut, and Golden Greens, 162 Pesto Zucchini Noodles with
Raisin Granola, 85 Curried Lentil and Parsnip Tomatoes, 123
Pesto Zucchini Noodles with Soup, 100
Tomatoes, 123
C
Eggplant Yogurt Dip with
Vegetables, 179
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Acknowledgments
I want to thank Talia Platz, Katherine Green, Andrew Yackira, and the entire
Rockridge team for their work putting together this book.
It is a very exciting time to be working in the microbiome spacewhen discoveries
are being made on a daily basis. I feel very fortunate to be able to bring this science
to a wider audience. I would also like to recognize the professionals who have come
before me in writing about the microbiome. In particular Dr. Gerard Mullin who is a
wonderful mentor to me and has been from day one.
To my father, who loves reading medical journals, and my mother, who still clips

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out articles and mails them to me, thank you for always supporting me.
To my husband, Reid, who is always my first editor.

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About the Author
DANIELLE CAPALINO, MSPH, RD, CDN runs a private practice in New York City
where she provides nutrition-counseling services with a specialty in digestive health.
She is a registered dietitian with degrees from the Johns Hopkins Bloomberg School
of Public Health and MIT. Danielle is the author of Healthy Gut, Flat Stomach and has
written several articles for The Huffington Post on issues regarding food and digestive
issues. Learn more at DanielleCapalino.com.

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