The Microbiome Cookbook 9781612436289

THE REVOLUTIONARY APPROACH THAT FIXES YOUR DIGESTION BY UNLEASHING NATURE'S TINY BUT POWERFUL ORGANISM The gastroi

1,649 118 2MB

English Pages 208 Year 2016

Report DMCA / Copyright

DOWNLOAD FILE

The Microbiome Cookbook
 9781612436289

Table of contents :
Introduction

PART ONE: THE BASICS OF MICROBIOTIA

Chapter 1: Go with Your Gut

PART TWO: RECIPES FOR YOUR MICROBIOTA

Chapter 2: Salads

Little Gem Lettuce with Goat Cheese and Figs

Mixed Greens in Moroccan Dressing

Tangled Vegetable Noodle Salad with Miso Vinaigrette

Mixed Greens with Pistachios and Grapefruit

Shaved Fennel, Microgreens, and Pomegranate

Radish, Arugula, and Feta Salad

Watermelon and Avocado Salad with Mint

Garlicky Kale Salad

Dandelion Greens with Balsamic Roasted Beets

Chilled Lentils, Cherries, and Basil

Potato Salad in White Wine Vinaigrette

Brussels Sprout and Apple Slaw with Apple Cider Vinaigrette

Chapter 3: Appetizers & Sides

Goat Cheese and Cauliflower Fritters

Salad Rolls

Falafel

Greek Broccoli Couscous

Grilled Vegetable Platter with Citrus and Garlic

Smoky Stewed Kale

Red Cabbage and Apples

Creamed Broccoli

Sweet Potato Gratin with Rosemary and Pecans

Wild Rice and Cranberry Pilaf

Caribbean Rice and Bean Salad

Quinoa and Avocado Salad

Chapter 4: Soups & Bone Broths

Raw Avocado Bisque

Watermelon Gazpacho

Chilled Borscht

Chard and Potato Stew

Vichyssoise

Butternut Squash Bisque

Roasted Garlic and Creamy Cauliflower Bisque

Kale and White Bean Stew

Beef and Rice Soup

Indonesian Laksa

Chicken Bone Broth

Beef Bone Broth

Chapter 5: Juices & Smoothies

Green Juice

Ginger Beet Juice

Tomato Celery Juice

Celery Apple Juice

Pineapple Cilantro Juice

Watercress Pear Juice

Kale Lime Pie Smoothie

Banana Almond Butter Smoothie

Detoxifying Green Smoothie

Cherry Cheesecake Smoothie

Triple Berry Smoothie

Mint Chocolate Smoothie

Chapter 6: Fermented Foods

Plain Yogurt

Honey Vanilla Yogurt

Greek Yogurt

Kefir

Spicy Quick Pickles

Preserved Lemons

Small-Batch Sauerkraut

Sauerkraut with Juniper and Caraway

Kimchi

Basic Kombucha

Lemon Ginger Kombucha

Berry Bliss Kombucha

Vanilla Peach Kombucha

Mango Citrus Kombucha

Lavender Sage Kombucha

Chapter 7: Vegetarian Entrées

Lemony Quinoa and Kale Bliss Bowl

Fresh Basil and Tomato Pasta with Olive Oil

Loaded Sweet Potatoes with Barbecue Sauce

Vegan Bean and Rice Burritos

Baja Bowls with Mole

Indian Coconut Curry with Spinach and Sweet Potatoes

Chickpea and Yogurt Curry with Cardamom

Korean Rice Bowls

Broccoli Tofu Stir-Fry

Buckwheat Noodle and Edamame Stir-Fry

Spaghetti Squash Bowls with Mushroom Primavera

Goat Cheese Polenta with Roasted Fennel and Dates

Chapter 8: Meat, Poultry, & Fish

Pan-Seared Scallops over Polenta

Miso-Glazed Salmon

Salmon Cakes and Potato Skins

Cashew Chicken and Mango Stir-Fry

Pistachio-Crusted Chicken Breast with Yogurt Sauce

Roasted Chicken and Sweet Potatoes with Mole

Chicken, Cauliflower, and Raisins over Quinoa

Chicken Thighs with Smashed Potatoes

Flank Steak Tacos with Chimichurri

Grilled Lamb Chops with Pistachio Mint Pesto

Chapter 9: Sauces, Dips, & Spreads

Guacamole

Pico de Gallo

Mole

Arugula Pecan Pesto

Pistachio Mint Pesto

Chimichurri

Caper Gremolata

Chile de Arbol Salsa

Pomegranate Gremolata

Hummus

Roasted Red Pepper Hummus

Dukkah

Peanut Sauce

Sweet Chili Garlic Sauce

Barbecue Sauce

Chapter 10: Desserts

Kombucha Granita

Berry Yogurt Popsicles

Frozen Banana Ice Cream with Cacao Nibs

Crustless Greek Yogurt Cheesecake

Cherry Compote

PART THREE: GUT-HEALING RECIPES

Chapter 11: Gut-Healing

Chapter 12: Gut-Healing Breakfasts

Mediterranean Vegetable Scramble

Ham and Spinach Scramble

Bacon, Roasted Red Pepper, and Spinach Frittata

Farmer’s Market Vegetable Hash

Apple Sausage and Butternut Squash Hash

Spaghetti Squash Hash Browns

Blueberry Banana Pancakes

Grain-Free Crepes

Savory Asparagus Crepes with Hollandaise

Caramelized Banana Cinnamon Stuffed Crepes

Almond Granola

Macadamia Cranberry Granola

Banana Pecan Muffins

Chapter 13: Gut-Healing Entrées

Basic Roasted Chicken

Herb and Lemon Roasted Chicken

Spanish Chicken Stew

Coq au Vin

Chicken with Stewed Vegetables

Duck Leg with Boysenberry Glaze

Duck Breast and Ginger Honey Endive

Pork Chops with Olive Tapenade

Pork Sirloin with Roasted Tomatoes

Ratatouille with Seared Ahi Tuna

Poached Halibut and French Vegetables

Shrimp Scampi

Salmon with Honey Dijon Baby Bok Choy

Steamed Mussels

Shrimp and Collards

Prosciutto-Wrapped Scallops

Beef Bourguignon

Burger Stacks with Caramelized Onions

Beef and Green Bean Stir-Fry

Steak and Vegetable Shish Kebabs

Chapter 14: Gut-Healing Side Dishes

Mashed Parsnips

Cauliflower Rice

Sweet Potato Fries

Zucchini Hummus

Pan-Seared Asparagus

Southwestern Roasted Butternut Squash

Roasted Rosemary Parsnips

Stewed Kale and Dates

Green Beans with Bacon

Eggplant Confit

Oven-Roasted Fennel with Orange

Roasted Pepper Salad

Appendix

Glossary of Terms

References

Conversions

Acknowledgments

About the Author

Polecaj historie