Gut Healing Recipes

35 RECIPES TO HEAL YOUR GUT

AMY MYERS MD

MEDICAL DISCLAIMER Information in The Myers Way® is provided for informational purposes only. The information is a result of years of practice experience by the author. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information in The Myers Way® for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in The Myers Way®. Information provided in The Myers Way® and the use of any products or services purchased from our web site by you DOES NOT create a doctor-patient relationship between you and Amy Myers, MD®. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. All contents copyright © 2015 by Amy Myers, MD®. All rights reserved. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher.

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Hello there! I’m so glad you’ve signed up for my newsletter and are ready to take your health into your own hands! Simply put, the gut is the gateway to health. There are actually more bacteria in your gut than there are human cells in your entire body! Nearly 80% of your immune system is in the gut, and the gut is also where 95% of your serotonin is produced (serotonin is a neurotransmitter found in the blood, digestive tract, and nervous system of animals).

So if you want to be happy and healthy, your gut is the first place to start! 33

Healthy Gut or a Leaky Gut? Leaky gut is a condition I see every day in my medical clinic, and it is one of the primary root causes of autoimmune and thyroid diseases. If your gut has become leaky it means the the tight junctions that usually hold the walls of your intestines together have become loose, allowing undigested food particles, microbes, toxins, and more to escape your gut and enter your bloodstream. You can think of your gut lining as a drawbridge. Teeny tiny boats (micronutrients in food) that are meant to travel back and forth are able to go under the bridge without a problem. But, things such as gluten, gut infections, medications, or toxins, can cause the drawbridge to go up, allowing bigger boats to cross over that aren’t meant to travel through. In this case, it’s microbes, toxins, pathogens, proteins, and partially digested food particles that are passing under the drawbridge and escaping into your bloodstream.

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L-Glutamine L-Glutamine is an amino acid that is fundamental to the well-being of the digestive and immune systems. Glutamine is great for repairing damage to the gut, helping the gut lining to regrow and repair, undoing the damage caused by leaky gut, and reducing sugar cravings. I recommend 3-5 grams a day.

GI Repair Powder GI Repair Powder contains three supplements in one: L-glutamine, licorice, and aloe vera. The licorice soothes an irritated gut. L-glutamine helps repair the mucosal lining of the gastrointestinal tract. Arabinogalactan contains polysaccharide that provides support for the gut microflora and can increase beneficial short-chain fatty acid production.

SUPPLEMENTS

Eating an anti-inflammatory diet will go a long way in healing your gut, however, I find that most of my patients heal much faster with just a few targeted, gut-healing supplements.

Collagen Hydrolyzed Collagen contains amino acids that promote rapid reproduction of blood cells for healthy hair, nail, skin, bone, and joint health care. It is especially helpful for sealing up a leaky gut.

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Probiotic Our gut is full of “good”and friendly bacteria that help us properly break down and digest our food. They help keep our gut in check and prevent ‘bad’ bacteria from overgrowth. Unfortunately, these friendly bacteria can be depleted and disrupted by taking antibiotics, steroids, acid-blocking medications, eating a poor diet, and many other factors. Taking a highly concentrated dose (25-100 billion units a day) of probiotics on a daily basis can help you regain a healthy balance of bacteria in your gut.

Digestive Enzyme Digestive enzymes are plant or microbial-based supplements that support the breakdown, absorption, and utilization of macronutrients. Taken with meals, they work with the body’s own reduced supply of enzymes to achieve maximum digestion and support intestinal repair mechanisms.

SUPPLEMENTS

Add back in the essential ingredients for proper digestion and absorption that may have been depleted by diet, drugs, diseases, or aging. This includes digestive enzymes, hydrochloric acid and beneficial bacteria that are required for proper digestion.

HCL Betaine hydrochloride (HCL) promotes optimal gastric acidity for support of protein digestion and absorption of minerals and other nutrients such as vitamin B12. There is simple at home test you can do to see if you have low stomach acid and are in need of HCL replacement. Begin to eat a meal and ⅓ of the way into your meal take 650 mg of HCL and then finish your meal. If you experience heartburn, you have sufficient levels of HCL. If you do not experience any burning sensation in your upper abdomen, then you likely would benefit from HCL at each meal.

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Signs You Have a Leaky Gut The chronic state of inflammation caused by leaky gut is what triggers and worsens autoimmune disease. As your immune system becomes more stressed, it is less able to attack pathogens and invaders with precision. Instead, it begins indiscriminately sending wave after wave of attack in a desperate attempt to fight off the invaders. Eventually, your body’s own tissues end up on the receiving end of the attack, and you end up with an autoimmune disease.

BONES osteopenia osteoporosis BRAIN anxiety depression brain fog DIGESTIVE SYSTEM bloating constipation diarrhea weight loss fat malabsorption HORMONES irregular periods PMS perimenopausal or menopausal symptoms IMMUNE SYSTEM frequent colds fluand infections joint/muscle pain autoimmune disorders

INFECTIONS— GUT parasite small intestinal bacterial overgrowth (SIBO) yeast overgrowth (candida)

DETECTION

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These escaped particles can wreak all kinds of havoc on your body. Once they enter your bloodstream, your immune system tags them as invaders and attacks them, causing a huge rise in inflammation. As long as your gut remains leaky, these particles continue to enter your bloodstream and the attacks just keep on coming. These constant attacks can manifest in a huge range of symptoms, including the ones listed.

METABOLISM excess weight obesity diabetes NUTRIENTS iron deficiency/ anemia omega-3 fatty acid deficiency vitamin deficiencies SKIN acne eczema rosacea

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Optimizing your diet is a key part of healing a leaky gut. That’s why I’ve filled this eBook with recipes that are delicious and are full of the fuel our bodies need to be in excellent health. I’ve specifically created these recipes to be full of gut-healing nutrients like zinc, sulfur, collagen, L-glutamine, medium chain triglycerides, fatty acids, vitamins A and D, prebiotics, caprylic acid and lauric acid, enzymes, selenium, and magnesium to heal your leaky gut and improve your health.

THE 4R APPROACH TO HEALING A LEAKY GUT

TREATMENT

How to Heal a Leaky Gut

REMOVE REPLACE REINOCULATE REPAIR

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Each of these recipes is free of gluten, grains, dairy, legumes, nuts and seeds, nightshades, eggs, sugar and caffeine. They’re approved for all of The Myers Way® Protocols, including my Autoimmune Solution and Thyroid Connection protocols. I have also noted which ingredients are not approved for the Small Intestinal Bacterial Overgrowth (SIBO) and Candida Protocols, so be sure to eliminate or substitute those. Please make substitutions for any ingredients you have known allergies or sensitivities to. Most of all, enjoy! Here’s to your health!

Amy Myers, MD

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Inflammatory Ingredient

Gut-Healthy Swap Out

Flour

Coconut Flour

Cassava Flour

Banana Flour

Tapioca Flour

Squash Flour

Apple Flour

Chestnut Flour

Dairy

Coconut Milk

Coconut Butter

Coconut Milk Yogurt

Coconut Oil

Water

Bone Broth

Tigernut Milk

Gelatin

Applesauce*

Baked Squash

Baked Sweet Potato

Avocado

Mashed Banana

Coconut Milk Yogurt

Tigernuts

Tigernut “Butter”

Chestnuts

Chestnut Paste

Coconut*

Coconut Butter

Stevia

Dates

Jam*

Applesauce*

Other Dried Fruits

Pineapple Juice

Ripe Bananas

ACV Mustard

Olives and Olive Tapenade

Fresh Herbs

Citrus Zest & Juice

Ume Plum Vinegar

Coconut Aminos

Coconut Vinegar

Roasted Dandelion Root Tea

Gluten-Free Teeccino

Herbal Tea

Sparkling Water

Tigernut Horchata

FreshPressed Juice

Coconut Water

Eggs (for baking) Nuts & Seeds

Sugar

Seasonings

Caffeine

*Unsweetened AmyMyersMD.com

SUBSTITUTIONS

Cooking without inflammatory foods and allergens is pretty simple once you have the tools and know-how. Here are my favorite swap outs and exchanges using safe, good-for-the-gut foods.

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The most important dietary step you can take to prevent or reverse chronic illness and autoimmune disease is to eat a gluten-free diet. I recommend for everyone with an autoimmune or thyroid condition go gluten-free for good. I recommend that everyone else give up gluten for 30 days to see how you feel before adding it back in. Patients are often amazed that the symptoms they thought of as “just a part of life” disappear after a short time off of gluten. So what exactly is gluten? Gluten is a protein naturally found in white and wheat flour, as well as other grains like barley, rye, spelt, kamut, semolina, and einkorn. Gluten can also be found in many processed foods, such as soy sauce, certain vinegars, brewer’s yeast, some alcohols, soups, lunch meats, salad dressings, marinades, and spices. Gluten causes leaky gut When you eat gluten, it travels through your stomach and arrives in your small intestine, where we know from Dr. Alessio Fasano’s research that it triggers the release of zonulin. Zonulin is a chemical that signals the tight junctions of your intestinal wall to open up, creating leaky gut. It causes inflammation It is estimated that one in 30 people have a gluten sensitivity - meaning eating gluten causes inflammation every time they eat it. What’s more, an estimated 99 percent of people with gluten sensitivity are undiagnosed, so they are fanning the flames of their inflammation without even knowing it.

THE BASICS

Step #1: Ditch Gluten

MOLECULAR MIMICRY

And, it causes your body to attack itself Gluten can also directly cause your immune system to attack your body’s own tissues in a phenomenon called molecular mimicry. The protein in gluten, gliaden, has many chemical similarities with your own body’s tissues. They are so similar in fact, that when you eat gluten-containing foods your immune system goes to attack the gluten but inadvertently attacks your own tissues in a case of mistaken identity.

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Broth should become a staple in your kitchen. You’ll notice I use broth in many of these recipes because it is a nutritional powerhouse for gut healing. It’s also super simple and cheap to make yourself at home. Homemade broths contain gelatin which heals the mucosal lining of the digestive tract and helps aid in the digestion of nutrients. Gelatin is also a potent helper for hair, skin, nails, and joints because it replenishes the collagen that we lose as we age or due to malabsorption. Studies also show that eating chicken soup during a respiratory infection reduces the number of white blood cells, which are the cells that cause flu and cold symptoms. Think of bone broth as a healer for the immune system, bones, connective tissue, and gut.

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THE BASICS

Step #2: Add In Gut-Healing Bone Broth

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If you know you have a histamine intolerance, you want to cook your broth quickly so that the histamine does not increase with a long cooking time. To modify the recipes below, either boil ingredients for one hour or less, or use a device like an InstaPot to allow the flavors to meld rather quickly without increasing the amines.

Gut-Healing Chicken Bone Broth 2 lbs organic or pasture-raised chicken drumsticks Using chicken wings and drumsticks will yield a richer broth that is higher in gelatin due to the collegen/connective tissue.

1 gallon filtered water 1 Tbsp sea salt 4 stalks celery, ends removed 2 carrots, ends removed 3 scallions, ends removed 2 Tbsp lemon juice or raw apple cider vinegar

THE BASICS

Making bone broth yourself requires little to no effort and yields a flavorful tool you can use to add umami (the ultra savory taste) to meals. So bone broth improves the taste of other foods as well as adding in gut-healing gelatin. Use bone broth any time you mash root vegetables or cauliflower, use in soups, make sauces and gravies, or stew meats in broth. Or, use it in recipes for savory baked goods that traditionally call for water or milk. You can even drink a cup of it by itself — it’s delicious!

STEP 1 Add all ingredients to a slow cooker. Cook on low for 12-24 hours. Alternately, cook on high for 6-12 hours to speed up the process. To develop a delicious intense roasted chicken flavor cook 24–48 hour. If water evaporates, add enough water to top off the crock pot so it remains full. STEP 2 Strain out the meat and bones using a slotted spoon. Place the drumstick meat into a separate container and pull off of the bone for use in other recipes. Discard bones. STEP 3 Store broth in the fridge for up to a week. Use in recipes as needed or drink by itself. It will “gel” once refrigerated for a few hours — this is a good sign and indicates a high gelatin content. AmyMyersMD.com

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2 cups unsweetened dark cranberry juice 1 cup unsweetened coconut water 2 cups frozen blueberries 1 scoop GI Repair Powder

STEP 1 Put all ingredients in a highspeed blender and blend until smooth.

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RECIPES

Serves 2

Cranberries are reminiscent of the holidays but the truth is that they’re healthy and delicious any time of year. This recipe calls for GI Repair Powder to help seal up the gut, while providing fiber from the cranberries and blueberries. The coconut water adds electrolytes and other minerals for hydration.

SMOOTHIE

Cranberry Blueberry Smoothie

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Serves 2

1 cup frozen mixed berries 1 large banana, peeled 1 1/2 cups full-fat canned coconut milk ½ tsp ground turmeric ¼ tsp ground ginger 2 tbsp grass-fed collagen 1 tbsp lemon juice or raw apple cider vinegar

STEP 1 Put all ingredients into a high-speed blender and blend until smooth. Add coconut milk as needed to thin. Serve immediately.

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RECIPES

Pink Superfood Smoothie

SMOOTHIE

Turmeric is full of sulfur, a mineral that increases your detoxifying abilities. Sulfur stimulates the production of glutathione, your body’s chief antioxidant and detoxifier. This means you’ll be able to eliminate toxins and not reabsorb them in the gut. This smoothie also contains gelatin for gut healing and a bit of protein to keep your blood sugar stable

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Dr Myers’ Favorite Gut-Healing Smoothie

RECIPES

I love to start my day with a smoothie full of nutrition! This is my favorite because it contains a probiotic powder to add in the good bacteria to the gut, collagen to seal up a leaky gut, coconut milk for healthy fat, and berries and kale to provide polyphenols and antioxidants to reduce inflammation.

3/4 cup unsweetened coconut milk 3 stalks red kale 3 stalks dinosaur kale 1/2 cup frozen berry mix (raspberries, strawberries, blueberries) 1/4 tsp probiotic powder 2 tbsp Great Lakes Collagen Hydrolysate

STEP 1 Add ingredients into a high-speed blender and blend until smooth. Add coconut milk as needed to thin. Serve immediately.

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SMOOTHIE

Serves 2

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Sunny Side Up Smoothie Serves 2

1 cup fresh-squeezed orange juice 2 cups fresh-pressed carrot juice 2 cups frozen mango 1 tsp turmeric, ground or fresh 2 tbsp The Myers Way® Paleo Protein Powder, Unflavored 1 scoop GI Repair Powder

RECIPES

Paleo Protein Powder is added to give it a boost of protein for a complete meal, and the GI Repair Powder utilizes botanicals like aloe and licorice to seal up the gut lining.

SMOOTHIE

The trio of orange fruits and vegetable in this smoothie makes it full of beta-carotene, the precursor to vitamin A. Turmeric is used to give a deep color, but is also naturally anti-inflammatory for the gut lining and full of sulfur to promote glutathione cycling.

STEP 1 Blend ingredients in a high-speed blender until smooth.

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Serves 2

2 cups frozen pineapple 1 medium cucumber 1 tbsp fresh basil 1 tbsp fresh mint 3 cups unsweetened coconut water, and more as needed to thin 1 scoop GI Repair Powder

STEP 1 Blend ingredients in a high-speed blender until smooth.

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RECIPES

Pineapple Basil Refresher

SMOOTHIE

The herbs are the star in this refreshing drink. Basil and mint are anti-inflammatory and full of essential oils that kill bad gut bugs. The basil is full of magnesium, and the pineapple is full of enzymes to help you digest food well. The GI Repair Powder gives an extra boost of gut healing from aloe and licorice extracts.

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Serves 2

3 cups fresh-pressed Granny Smith apple juice 2 cup romaine lettuce 1 pear, very ripe, core and stem removed ⅛ tsp pumpkin pie spice mix 2 tbsp The Myers Way® Paleo Protein Powder, Vanilla Flavor

Put all ingredients into a high-speed blender and blend until smooth.

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RECIPES

Apple Pie Shake

SMOOTHIE

Apples are a rich source of Quercetin, an anti-inflammatory substance that will help reduce allergies and degrade histamine. The romaine adds a vegetable element that is full of magnesium and other electrolytes, and prebiotic fibers. The addition of the Paleo Protein Powder means it will fill you up and be a complete meal or snack.

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RECIPES Coconut milk is rich in medium chain triglycerides and fatty acids that are naturally antifungal. Coconut butter and strawberries offer just a touch of sweetness with lots of prebiotics to feed the good gut bacteria. The Paleo Protein Powder contains peptides and collagen-specific amino acids to seal a leaky gut while filling you with protein to keep your energy stable on afternoons you don’t have time to cook. AmyMyersMD.com

SMOOTHIE

Strawberry Cheesecake Protein Smoothie

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2 cups full-fat canned coconut milk ¼ cup coconut butter 1 cup strawberries, frozen 4 tbsp The Myers Way® Paleo Protein Powder, Vanilla, Chocolate, or Unflavored 2 tbsp lemon juice 1 tsp pure vanilla extract Liquid stevia, optional

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STEP 1 To high speed blender, add coconut milk, coconut butter, lemon juice, Paleo Protein powder, vanilla, and stevia if using. Blend until very smooth. STEP 2 Add frozen strawberries and blend until smooth. STEP 3 Pour into two glasses and drink immediately.

RECIPES

Serves 2

SMOOTHIE

Strawberry Cheesecake Protein Smoothie

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BREAKFAST

This porridge is full of prebiotics, which are the fibers that feed the good bacteria in the gut. It also contains plenty of coconut which is full of lauric acid, a natural antimicrobial to kill bad yeast or bacteria in the gut.

RECIPES

Hearty Sweet Potato Porridge

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2 cups cooked sweet potato 1 1/2 cups full fat coconut milk ¼ cup coconut butter 1 tsp pure vanilla extract 1/8 tsp ground cinnamon Pinch of salt ½ cup pomegranate seeds ½ cup unsweetened coconut flakes

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STEP 1 To a high speed blender or food processor, add the cooked and cooled sweet potato, coconut butter, coconut milk, salt, cinnamon and vanilla. Blend until smooth. STEP 2 Add the mixture to a saucepan and bring to a low simmer, stirring frequently. Cook for about 4 minutes or until heated through. Add coconut milk as needed to thin to desired consistency. Serve warm and garnish with the pomegranate seeds and coconut flakes.

RECIPES

Serves 2

BREAKFAST BREAKFAST

Hearty Sweet Potato Porridge

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RECIPES

Serves 2

1 cup strawberries, frozen (You can also use fresh, but frozen have more concentrated flavor) 2 dates, pitted 1 can full fat coconut milk 4 tbsp grass-fed gelatin powder 2 scoops The Myers Way® Paleo Protein Powder, Chocolate Flavor Pinch of salt ½ tsp vanilla extract

STEP 1 Preheat a small pan on the stovetop over medium heat. Before pan is warm, add coconut milk and gelatin and whisk well to combine until gelatin thickens. Remove pan from heat and add dates and allow to steep for about 3 minutes to soften dates. STEP 2 Pour all the ingredients into a blender and blend till smooth. Transfer mixture into two small ramekins and chill in fridge for about 4 hours, until set. Serve cold. AmyMyersMD.com

Gelatin is the star in this pudding, since it’s used to thicken and provide smooth texture, but it’s also excellent for healing the loose cell wall junctures in a leaky gut. The addition of the Paleo Protein Powder makes this pudding full of healthy protein to keep you energized, and the coconut milk adds fat and antimicrobial properties.

BREAKFAST

Chocolate-Berry Pudding

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BREAKFAST

Bone broth is full of gelatin and minerals to seal up a leaky gut. This recipe also includes parsley and garlic which are antibacterial and antifungal spices to kill bad microbes in the GI tract. A warm soup like this in the morning will keep you full and satisfied before lunch.

RECIPES

Herbed Bone Broth Breakfast Soup

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BREAKFAST

Carrots are a rich source of prebiotic fibers to keep the good bacteria in the gut happy. Coconut oil and scallions are natural anti-microbials, and the healthy fat from organic sausage will keep you full and your blood sugar stable for proper energy levels.

RECIPES

Carrot and Sausage Hash

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1 lb organic loose ground pork sausage

Serves 2

2 tbsp coconut oil

4 cups homemade bone broth

5 cups carrots, grated

2 cups ground breakfast sausage

1 tsp salt

1 cup fresh parsley

1 tsp onion powder

½ cup zucchini, diced

2 scallions

1 garlic clove Salt and pepper to taste

STEP 1 To a medium bowl, add grated carrots, salt, onion powder, and scallions. Toss to combine. STEP 2 Pre-heat a large skillet over medium heat, and add coconut oil. Add sausage, breaking it up with a wooden spoon, and allow to cook until browned and cooked through. Stir often. STEP 3 Remove sausage from pan with a slotted spoon and place on large plate. Leave coconut oil and grease in pan. Add the carrot and scallion mixture to pan. STEP 4 Cook carrots until soft and tender, stirring frequently.

STEP 1 Place broth, garlic, parsley, and salt and pepper into high speed blender and blend until smooth. Remove from blender and place into a medium pot over medium-high heat. STEP 2 Add zucchini to pot and cook until warmed through and tender. STEP 3 Add pre-cooked breakfast sausage to pot and allow to warm. STEP 4 Serve immediately.

RECIPES

Serves 4

Herbed Bone Broth Breakfast Soup

BREAKFAST

Carrot and Sausage Hash

STEP 5 Once carrots are cooked, turn heat off. Add sausage back to pan and stir to combine with carrots. Serve warm. AmyMyersMD.com

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BREAKFAST

Both cassava flour and Tigernut flour are rich sources of prebiotics, the food for good gut bacteria. This recipe also contains gelatin in place of eggs so you’ll be avoid inflammatory egg proteins and use gut-healing gelatin in their place. The touch of sweetness comes from banana which is full of minerals like magnesium. This recipe can be used for pancakes that are cooked on the stovetop or waffles cooked in a waffle iron.

RECIPES

Cassava and Tigernut Flour Pancakes/Waffles

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1/2 cup Tigernut flour 1 1/2 cup Otto’s Naturals Cassava flour 1/2 tsp baking soda 1 tsp baking powder 1 ½ cups full fat coconut milk 1 very ripe banana 2/3 cup palm oil shortening or coconut oil 2 gelatin eggs (Mix 1 tablespoon unflavored grass-fed gelatin into 1 tablespoon cold water, then add 2 tablespoons boiling water. Beat very well until frothy.) 1 tsp pure vanilla extract ½ tsp sea salt Water, as needed to thin Stevia to taste (optional)

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STEP 1 In a medium bowl, mix together the flours, baking powder, baking soda, gelatin and sea salt. STEP 2 To a separate medium bowl, add the coconut milk, palm oil or coconut oil, banana, vanilla, and stevia if using, and mix well. STEP 3 Pour the wet ingredients into the dry and mix well until smooth. If mixture appear to be too dry, add water until it forms the consistency of a thick pancake batter. Allow mixture to rest for about 20 minutes to give the gelatin time to bloom. STEP 4 To make pancakes, preheat a large skillet over medium heat with 1 tbsp coconut oil. Once pan is preheated, add ¼ cup portions of the batter to the pan and allow to cook on each side until golden brown. To make waffles, preheat a waffle iron and grease with coconut oil, then scoop ½ cup portion of the batter into the iron and cook until browned. Once cooked, top your pancakes or waffles with unsweetened jam if desired.

RECIPES

Serves 5

BREAKFAST

Cassava and Tigernut Flour Pancakes/Waffles

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RECIPES

Banana flour is a newer product but it’s a perfect go-to to keep in your pantry to make different variations of these granola bars. Feel free to keep the main ingredients and swap out the flavors as desired (for vanilla or berry, perhaps). Banana flour is high in minerals like magnesium and potassium, and the dates add sweetness along with prebiotic fiber. The Tigernuts are not tree nuts (in fact they’re a root vegetable) but they taste and look like raw almonds, and contain iron, complex carbs, and protein to keep you focused and full.

BREAKFAST

Chocolate “Almond” Granola Bars

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½ cup Green Banana Flour (we like: Let’s Do... Organic brand) 1 cup dried chopped dates ½ cup sliced Tigernuts (optional: toast in a dry pan before adding to batter) ⅓ cup coconut butter ½ cup banana, very ripe 3 tbsp coconut oil 4 scoops The Myers Way® Paleo Protein Powder, Chocolate Flavor Pinch of salt

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STEP 1 Prepare a square medium-sized glass baking dish by lining the bottom of the pan with parchment paper. STEP 2 Combine coconut oil, coconut butter, ripe banana, salt, and vanilla in a medium pot over medium-low heat and stir until banana has melted down and all ingredients are well combined. STEP 3 Once wet ingredients have melted, remove pan from heat. Add remaining dry ingredients to pot and mix well until a dough forms. STEP 4 Press the mixture into the glass baking dish. STEP 5 Refrigerate for at least 4 hours then slice into equal-sized bars. Store in the fridge as these will get soft when not refrigerated.

RECIPES

8 small bars

BREAKFAST

Chocolate “Almond” Granola Bars

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BREAKFAST

Turnips make a great potato replacement in breakfast meals because they are slightly starchy and have a neutral flavor. Zucchini offers minerals and fiber in this dish, and the onion and garlic provide sulfur to boost your detoxification abilities. Bacon contains saturated fat which is a powerful antimicrobial for the gut.

RECIPES

Turnip Bacon Hash

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1 lb bacon, chopped (preferably organic or pastured, no added sugar) 2 large turnips, grated 1 small zucchini, grated ½ cup red onion, chopped ⅛ tsp garlic powder Salt and pepper to taste

STEP 1 Preheat a skillet over medium-high heat and cook chopped bacon until crispy. Strain the bacon pieces with a slotted spoon and set aside, leaving grease in the pan. (You only need about 3 tbsp bacon grease in the pan so strain off the rest and reserve if there is too much). STEP 2 Place the shredded turnips and zucchini into a large colander or strainer and press down firmly with your hands, forcing out the excess liquid. You can also take handfuls of the mixture and squeeze it over the sink to release the extra liquid. STEP 3 Reduce pan heat to medium and add the chopped onion. Once the onion is translucent, add the grated turnips and zucchini to the pan. Stir the mixture to coat them with the grease. STEP 4 Allow the mixture to cook on medium, and stir occasionally to prevent burning. After about 10-15 minutes the turnips and zucchini will have browned and become crispy. Season with salt, pepper, and garlic powder, add the cooked bacon back to the pan, and give a final stir before serving.

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RECIPES

Serves 4

BREAKFAST

Turnip Bacon Hash

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Serves 2

2 coconut flour wraps (wraps, not tortillas) ½ cup coconut butter ⅓ cup fresh blackberries, sliced in half

STEP 1 To assemble roll ups, lay two coconut flour wraps flat on your kitchen cutting board.

RECIPES

Blackberry Coconut Roll Ups

SNACK

These wraps are designed to keep you full between meals and even work well for a quick breakfast or after-dinner treat. The coconut butter is full of medium chain triglycerides and caprylic acid to kill yeasts like candida. You’ll also be getting prebiotics (the fiber to feed the good gut bacteria) from the apple and coconut wraps.

STEP 2 Add half of the coconut butter to each, spreading thinly to coat all surfaces of the wrap. STEP 3 Place blackberry halves inside each wrap. Fold wrap in half and enjoy!

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Makes approximately 6 servings

2 cups dehydrated broccoli florets 2 cups plain kale chips 2 cups Taro chips (Terra brand) 2 cups Celery Root Chips (Terra brand)

RECIPES

Savory Veggie Snack Mix

SNACK

I want you to be eating lots of vegetables every day to get nutrients like sulfur, L-Glutamine, and magnesium to heal your gut. Non-starchy vegetables and hearty root vegetables are combined in this snack mix to tide you over until the next meal. These veggies also contain prebiotics to feed the good bacteria in the gut.

STEP 1 Place all ingredients into a medium storage container with a lid. Give a gentle shake to evenly distribute. Keep lid on container to ensure crispness.

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Blackberry Coconut Roll Ups Serves 2

2 coconut flour wraps (wraps, not tortillas)

½ cup coconut butter

½ cup coconut butter

⅓ cup fresh blackberries, sliced in half

⅓ cup fresh blackberries, sliced in half

Spiced Carrot Fries Serves 3

STEP 1 To assemble roll ups, lay two flour wraps flat on your kitchen 1coconut lb carrots, cut into thick matchsticks cutting board. 2 tbsp coconut oil STEP 2 Add half of the coconut butter 1totsp ground coriander each, spreading thinly to coat all surfaces ½ tsp saltof the wrap. STEP 3 Place blackberry halves inside each wrap. Fold wrap in half and enjoy! STEP 1 Heat oven to 400° F. STEP 2 On a large baking sheet, toss the cut carrots in the oil, then sprinkle with salt and ground coriander.

STEP 1 To assemble roll ups, lay two coconut flour wraps flat on your kitchen cutting board. STEP 2 Add half of the coconut butter to each, spreading thinly to coat all surfaces of the wrap. STEP 3 Place blackberry halves inside each wrap. Fold wrap in half and enjoy!

RECIPES

Blackberry Coconut Roll Ups

SNACK

Carrots are full of beta-carotene, the precursor to vitamin A, which is protective against infections. They also provide gut-healthy prebiotic fibers Serves 2 and the coriander is a 2 coconut flour wraps natural antibacterial to kill (wraps, not tortillas) gut bugs.

STEP 3 Roast until golden brown and tender, about 30 minutes. Flip carrots once or twice while cooking.

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1 small can smoked wild-caught oysters in olive oil or water 1 medium cucumber Juice of 1 lemon 1 tbsp capers (omit if on SIBO or Candida Protocols)

STEP 1 Slice the cucumber into ¼ inch thick rounds and place on a plate. STEP 2 Open can of smoked oysters and drain well. Top each cucumber round with a smoked oyster or two. STEP 3 Squeeze a small amount of lemon juice on each of the oysters. STEP 4 Top each oyster with a few capers. Zinc is an essential nutrient to seal a leaky gut. Animal proteins are highest in zinc and oysters are particularly high in it. If you haven’t had smoked oysters before, know that they are delicious and taste a bit like smoked salmon. Here they’re paired with cucumber for minerals and lemon for its antimicrobial oils. The oysters are full of healthy fats, plus vitamins A and D to reduce inflammation. AmyMyersMD.com

STEP 5 Pop one cucumber round topped with the oysters and capers in your mouth and enjoy!

RECIPES

Serves 6

SNACK

Smoked Oyster Rounds

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RECIPES

Beets are a great source of prebiotics to feed the good gut microbes. They’re also full of beta-carotene, the precursor to vitamin A. This recipe calls for raw garlic and lemon juice for zing, plus their antimicrobial properties to restore healthy gut flora. The olive oil contains fatty acids to reduce inflammation, and the zucchini is full of calming magnesium.

SNACK

Roasted Beet and Zucchini Hummus

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1 pound beets, peeled and cut into very small pieces 1 pound zucchini, cut into medium pieces 2 tbsp olive oil ⅓ cup olive oil or avocado oil ¼ cup water Juice of 1 lemon 2 garlic cloves ¼ tsp ground coriander ½ teaspoon salt

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STEP 1 Preheat your oven to 400° F. Cut the beets and zucchini and spread out on a large baking dish. Place one garlic clove on baking dish as well. Coat vegetables with 2 tbsp olive oil. STEP 2 Bake for approximately 20 minutes or until vegetables are cooked through and tender. STEP 3 Allow vegetables to cool for just a few minutes, then place in a high-speed blender or food processor with the remaining olive oil, water, lemon juice, garlic cloves, and salt. Blend until a hummus consistency form. If needed, slowly stream in olive oil to thin mixture. Serve with raw vegetables, paleo crackers, or dehydrated veggies chips. Store in fridge, covered, for up to a week..

RECIPES

Makes approximately 5 servings

SNACK

Roasted Beet and Zucchini Hummus

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Serves 1-2

1 small to medium apple, Fuji, Granny Smith, or other firm apples work best ¼ cup coconut butter ⅛ tsp cinnamon 1 date, pitted and chopped Pinch of salt

RECIPES

Cinnamon Sugar Apples

SNACK

Though there’s no white sugar in this recipe, you wouldn’t know it! The natural sweetness from the apples, date, and coconut butter shine through, while also providing minerals such as magnesium and prebiotic fiber. The coconut butter is also full of healthy medium chain triglycerides that are naturally antifungal to kill candida.

STEP 1 Remove core, seeds, and stem from apple. Slice apple into wedges. STEP 2 In small bowl, mix together coconut butter, cinnamon, salt, and chopped dates until well-combined. STEP 3 Dip apple slices into coconut butter mixture and enjoy!

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RECIPES Beets are a great source of prebiotics to feed the good gut microbes. They’re also full of beta-carotene, the precursor to vitamin A. This recipe calls for raw garlic and lemon juice for zing, plus their antimicrobial properties to restore healthy gut flora. The olive oil contains fatty acids to reduce inflammation, and the zucchini is full of calming magnesium. AmyMyersMD.com

SNACK

Cauliflower Tapenade with Plantain Chips

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1 large cauliflower head 2 tbsp olive oil, and more as needed to thin ¼ cup kalamata olive tapenade (omit if on Candida or SIBO protocol) 1 tbsp lemon juice 1 clove garlic ¼ cup fresh parsley, chopped 1 cup plantain chips Salt and pepper to taste

AmyMyersMD.com

STEP 1 Cut cauliflower into small ½-inch pieces and coat with olive oil and a sprinkle of salt and pepper to taste. Place on a baking sheet and bake in a preheated 450° F oven. Cook for about 20 minutes or until browned and soft. Once cooked, remove from oven and allow to slightly cool. STEP 2 To a food processor or high-speed blender, add the cooked cauliflower, parsley, garlic, lemon juice, and olive tapenade, and blend until smooth. If mixture is too chunky, stream in a few tablespoons of olive oil while blender is running to thin. STEP 3 Serve with plantain chips for dipping. Eat tapenade warm or refrigerate and serve cold.

RECIPES

Serves 4

SNACK

Cauliflower Tapenade with Plantain Chips

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LUNCH

Saturated fat is essential for healing a leaky gut because it’s antimicrobial. It also helps to strengthen the digestive tissues. The onion, spinach, scallion, and garlic are full of sulfur to keep you detoxifying well, and the avocado is another fat source to keep your blood sugar stable.

RECIPES

Bacon-Loaded Sweet Potatoes

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1 large sweet onion, sliced 2 cups fresh spinach 1 tbsp coconut oil 3 cloves garlic, sliced 2 medium, pre-cooked sweet potatoes, warmed 4 slices bacon 1 scallion, chopped 1 avocado, cubed

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STEP 1 Add bacon slices to large pan over medium heat and cook until crispy. Remove from pan and set bacon aside. STEP 2 To preheated pan with bacon grease, add 1 tbsp coconut oil. Slice sweet onion and garlic and add to pan. Allow to cook for about 30 minutes over medium heat, stirring frequently, until caramelized. Once onion is cooked, remove from heat and set aside. STEP 3 Add spinach to pan and cook until tender. STEP 4 To assemble potatoes, slice pre-cooked and warmed sweet potato in half. Top potato with half of the caramelized onions and garlic, half of the spinach, two crumbled slices of bacon, and half of the avocado. Serve immediately and enjoy warm.

RECIPES

Serves 2

LUNCH

Bacon-Loaded Sweet Potatoes

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AmyMyersMD.com

RECIPES

Eating high-quality red meat, in moderation, can be a key component of a healthy diet. Grass-fed bison and beef are a good source of iron, zinc, niacin, selenium, and vitamin B6. Selenium works as an antioxidant, fighting against free-radical damage. Zinc boosts the immune system, and is also a key nutrient in healing the gut. Iron is a critical mineral needed by the body to carry oxygen from the lungs to all tissues. And, all three are essential nutrients for thyroid health!

LUNCH

“Meat-Za” with Onion, Mushroom, and Zucchini

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1 lb ground Bison 3 tbsp coconut flour 1 tbsp garlic powder 1 tbsp onion powder 1 tbsp dried basil 1 tsp sea salt 1 small white onion, thinly sliced 2 tbsp kalamata olive tapenade (optional, omit if on SIBO or Candida Protocols) 1 small zucchini, thinly sliced 10 Button or Baby Bella mushrooms, sliced thinly

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STEP 1 To a medium mixing bowl, add Bison, coconut flour, spices, and salt. Preheat oven to 400° F. STEP 2 Press Bison mixture into the bottom of a large cast iron skillet or glass baking dish. Try to press it down as thinly as possible. STEP 3 Begin topping the meat-za with the kalamata olive spread (spread onto in one thin layer). Add the thin slices of onion, zucchini, and mushrooms and evenly distribute. STEP 4 Bake for approximately 25 minutes or until meat is cooked through and vegetables are tender.

RECIPES

Serves 4

LUNCH

“Meat-Za” with Onion, Mushroom, and Zucchini

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½ lb cooked ground beef 4 cups bone broth 1 avocado, diced 4 radishes, sliced thinly 1 cup cilantro ¼ cup red onion, roughly chopped 1 tsp ground cumin Pinch of salt

STEP 1 Heat bone broth in small pan on stove over high heat until it comes to a boil. Add onion, cumin, and cilantro to pot and allow to steep for about two minutes. STEP 2 Add broth with spices to high speed blender and pulse until smooth.

RECIPES

Serves 2

LUNCH

Bone Broth Taco Soup

STEP 3 Pour half of the blended broth into two bowls each. Top each bowl with half of the ground meat, half of the avocado, and two of the thinly sliced radishes. Season with salt as desired.

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1 lb boneless skinless chicken thigh 1 tsp dried oregano 1 tsp garlic powder 1 tsp onion powder ½ tsp salt ¼ cup coconut flour or cassava flour ¼ cup coconut oil or other fat of your choice for frying

STEP 1 Cut chicken into 1-inch pieces. Preheat a large skillet over medium heat. STEP 2 Add the flour, spices and salt to a medium bowl and stir to combine. STEP 3 Add chicken pieces to flour and spice mixture and toss to evenly coat. Because this recipe calls for dark meat chicken, you’ll be getting vitamins A and D, plus fatty acids for gut and immune health. The chicken is coated with coconut or cassava flour, both of which are full of prebiotic fibers to feed the good bacteria in the gut. The spices are antimicrobial and will kill bad bacteria in the GI tract.

AmyMyersMD.com

RECIPES

Serves 4

LUNCH

Crispy Chicken Nuggets

STEP 4 Add coconut oil to the preheated pan. Using tongs, place half the chicken nuggets into the pan. Allow these to cook for approximately four minutes on each side until golden brown all cooked through. Add remaining nuggets until they are all cooked. STEP 5 Serve these with a dollop of mustard and a side salad.

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LUNCH

This sandwich will remind you of your favorite turkey club, minus the inflammatory ingredients. It’s full of monounsaturated fats from the avocado, beta-carotene from the carrots, and magnesium and sulfur from the sprouts and lettuce. Turkey is a source of selenium, another mineral needed for gut integrity.

RECIPES

Turkey Flatbread “Sandwich”

AmyMyersMD.com

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2 Grain-free tortillas of your choice (we like Siete brand Coconut Cassava Flour Tortillas) 1 avocado 8 slices organic turkey lunch meat, sliced thinly ½ cup shredded carrots 2 tbsp organic apple cider vinegar mustard 4 romaine lettuce leaves ½ cup alfalfa sprouts

AmyMyersMD.com

STEP 1 Warm tortillas in dry pan until pliable. STEP 2 Spread half of the avocado over each tortilla. Spread the mustard over the avocado. STEP 3 Top avocado-mustard mixture with 4 slices of turkey, for each tortilla. STEP 4 Place lettuce atop turkey, and place shredded carrots and sprouts on top of lettuce. Fold tortilla in half and eat like a flatbread. It will be overflowing so feel free to use another tortilla on top, if desired.

RECIPES

Serves 2

LUNCH

Turkey Flatbread “Sandwich”

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Serves 2

1 cucumber, sliced thinly 2 celery stalks, sliced thinly ¼ cup red onion, sliced thinly 5 ounces cooked and chilled fresh lump crab meat 2 tbsp lemon juice 2 tbsp coconut nectar 2 tbsp coconut aminos 1 tbsp toasted sesame oil

RECIPES

Cucumber and Crab Salad

LUNCH

Crab is an excellent source of zinc which is needed for healthy gut walls. The celery and cucumber add electrolyte minerals to the salad, and the onion is a potent antimicrobial. Serve this cool, crunchy salad atop kelp noodles if you prefer for added crunch and extra iodine.

12 oz kelp noodles (optional)

STEP 1 Slice vegetables thinly and place in a medium bowl. STEP 2 Add all other ingredients to bowl and toss well to combine. Add kelp noodles. Serve cold.

AmyMyersMD.com

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LUNCH

Turkey is full of selenium, a mineral needed to seal a leaky gut. Dark meat turkey is called for here because it contains healthy fats to balance blood sugar. This recipe pairs turkey with antibacterial spices like garlic, parsley, cilantro, cumin, and coriander. The cucumber and lettuce leaves add magnesium and potassium to round out this meal.

RECIPES

Middle Eastern Turkey Meatball Wraps

AmyMyersMD.com

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STEP 1 Preheat your oven to 425° F.

1 lb ground dark meat turkey

STEP 2 In a medium bowl, mix together the ground turkey with the onion, garlic, parsley, coriander, salt, and cumin. Form the meat into 1-inch balls and place on a parchment paper-lined baking sheet and place in oven.

½ cup red onion, diced 1 garlic clove, minced ¼ cup parsley, chopped ¼ cup cilantro, chopped ½ tsp ground cumin ½ tsp ground coriander Salt, to taste 15-20 leaves Bibb or Boston lettuce Sliced cucumber (optional for garnish)

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STEP 3 Cook the meatballs for about 20 minutes or until cooked through. STEP 4 To serve, place two meatballs in two lettuce leaves, top with sliced cucumber if you like, and serve immediately.

RECIPES

Serves 5

LUNCH

Middle Eastern Turkey Meatball Wraps

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DINNER

Broccoli is a very rich source of sulfur, which helps promote detoxification. Beef is a source of minerals like zinc and iron. These two ingredients are paired with antibacterial and antifungal spices, plus refreshing and magnesium-rich zucchini.

RECIPES

Italian Beef and Broccoli Over “Noodles”

AmyMyersMD.com

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3 cups broccoli florets (fresh or frozen) ¼ cup olive oil 1 medium sweet onion, thinly sliced 12 ounces boneless beef sirloin steak, cut into thin pieces 1 tsp dried oregano ½ cup basil, minced ¼ teaspoon salt ¼ teaspoon black pepper 5 garlic cloves, minced 1 cup bone broth 12 oz kelp noodles or zucchini noodles ¼ cup olive tapenade (optional, for garnish) (Omit if on the SIBO or Candida Protocol)

AmyMyersMD.com

STEP 1 Preheat a large skillet over medium heat and add 2 tbsp olive oil. Add onion and garlic to pan and cook for about 5 minutes or until tender, stirring occasionally. Set aside. STEP 2 Place steak strips in same pan over medium heat. Sprinkle with oregano, salt, and pepper. Cook for about 5 minutes or until steak strips are cooked through. Set aside. STEP 3 Add remaining olive oil to the same skillet and heat over medium heat. Add broccoli and bone broth and cook under tender but not mushy, approximately 4 minutes. STEP 4 Once broccoli is cooked, add the beef and onions back to the same pan, with the basil and stir well. Allow to cook for about two minutes to combine flavors. STEP 5 To assemble, place a portion of kelp or zucchini noodles on a plate, then top with beef and broccoli mixture, then add a dollop of olive tapenade for garnish if desired.

RECIPES

Serves 4

DINNER

Italian Beef and Broccoli Over Noodles

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DINNER

This recipe highlights shrimp, a protein rich in fatty acids, as well as minerals such as selenium and iodine, and the B vitamin choline. It’s paired with mushrooms, which are also full of selenium, bok choy for the sulfur and magnesium content, and ginger for its antibacterial properties.

RECIPES

Shrimp and Baby Bok Choy Stir Fry”

AmyMyersMD.com

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8 baby bok choy, stems removed 2 cloves garlic 1 pound baby bella mushrooms (Omit if on the SIBO or Candida Protocols) ½ tsp fresh ginger, minced or grated ½ cup bone broth 1 tsp tapioca starch 1 tbsp coconut aminos (Omit if on the SIBO or Candida Protocols) 1 tsp sesame oil 1 pound shrimp, peeled and deveined Salt and white pepper to taste

AmyMyersMD.com

STEP 1 Chop the bok choy into 1-inch pieces. Mince the garlic and ginger. Remove stems from the mushrooms and thinly slice the caps. In a small bowl, whisk together the stock, tapioca starch, white pepper and coconut aminos. STEP 2 In a large skillet, heat the sesame oil over medium-high heat. Add the bok choy and mushrooms, stirring occasionally until almost cooked through but still slightly crunchy. Add the garlic and ginger and cook for about 1 minute, stirring frequently. STEP 3 Add the shrimp to the vegetables and cook until just pink, approximately 3 minutes total. STEP 4 Push all ingredients to the edges of the pan and pour the broth and starch mixture into the center, and simmer until it thickens, about 2 minutes. Then stir everything together to combine well. Serve warm with a side of cauliflower rice if you like.

RECIPES

Serves 4

DINNER

Shrimp and Baby Bok Choy Stir Fry

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AmyMyersMD.com

RECIPES

This shepherd’s pie combines the mineral-and prebiotic-rich root vegetables carrots and parsnips with beef for zinc, mushrooms for selenium, and spices for their antifungal properties. The bone broth is an excellent source of gelatin, which seals up the gut lining, and the lard or bacon grease contain saturated fats to kill bad bacteria in the gut.

DINNER

Quick and Easy “Shepherd’s Pie”

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1 lb carrots 1 lb parsnips 1 cup bone broth ½ tsp dried ground thyme ½ tsp dried ground rosemary 1 tsp onion powder 1 tsp garlic powder 1 lb ground beef 1 lb mushrooms (omit if on SIBO or Candida Protocols) 2 tbsp lard or bacon grease 1 tsp salt

STEP 1 Wash and peel the parsnips and carrots, and cut into 1/2 inch rounds. Place these into a large pot with the bone broth. Cover with a lid, and allow the bone broth to come to a simmer and cook until tender, approximately 10 minutes. If broth evaporates, add more broth or water so vegetables don’t scorch the bottom of the pan. STEP 2 While the vegetables are boiling, preheat a large skillet over medium high heat. Once preheated, add the lard or grease, as well as the meat, spices, and mushrooms. Sautee until the meat is cooked through and the mushrooms are tender. Turn off heat. STEP 3 Once carrots and parsnips are cooked through, pour any remaining broth and the cooked vegetables into a high speed blender or a food processor. Season with salt to taste. Blend until smooth. Add more broth if necessary to thin.

RECIPES

Serves 4-6

DINNER

Quick and Easy “Shepherd’s Pie”

STEP 4 Scoop carrot-parsnip mash out of the food processor and dollop onto the meat and mushroom mixture, smoothing it out with a large spoon as you go, to cover the meat. STEP 5 Place into oven on broil, if you want to get the outer crust crispy. Or serve as is with no additional cooking.

AmyMyersMD.com

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DINNER

Cod is a rich source of omega 3’s, plus minerals such as selenium, iodine, and choline. Asparagus, garlic, spinach and scallions are sources of sulfur for detox, and ginger is rich in antimicrobial oils to kill yeast and bacteria.

RECIPES

Ginger-”Soy” Cod and Asparagus in Parchment

AmyMyersMD.com

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4 cod fillets, or 1 pound of cod cut into 4 equal-sized pieces 1 bunch asparagus, trimmed of tough ends and sliced into ½-inch pieces 8 cups fresh spinach 2 scallions, sliced thinly 2 cloves garlic, minced 1 tbsp fresh or jarred ginger, grated or minced 2 tbsp coconut aminos (Omit if on the SIBO or Candida Protocols) 1 tbsp toasted sesame oil Salt and pepper to taste

AmyMyersMD.com

STEP 1 Tear off four pieces of parchment paper, approximately 12 inches long STEP 2 Pile two cups of spinach on the bottom of each piece of parchment paper, then top with a piece of fish. STEP 3 Top fish with asparagus and scallion. STEP 4 In a small bowl, whisk together coconut aminos, sesame oil, garlic, ginger, and salt and pepper. STEP 5 Top each fish filet with an equal amount of the sauce mixture. STEP 6 Wrap up each parchment paper into little packets, folding the edges tightly to seal in the vegetables and fish. STEP 7 Bake at 425° F for about 15 minutes. The vegetables should be tender and the fish should be cooked through. Open parchments carefully over a plate and drizzle the sauce from the parchments over the fish and vegetables.

RECIPES

Serves 4

DINNER

Ginger-”Soy” Cod and Asparagus in Parchment

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RECIPES DINNER

Cauliflower “Steak” with Crispy Salmon

Cauliflower contains high amounts of vitamin C, plus prebiotics to act as food for the bacteria in the gut. The radishes are astringent which means they stimulate digestive juices to break down food and also kill bad gut bugs. The salmon and avocado contain healthy fats, and the spices are antimicrobial as well. AmyMyersMD.com

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1 lb wild-caught salmon 2 large heads cauliflower, leaves removed 1/4 cup olive oil or avocado oil 1 lime, zest and juice 2 tbsp ground cumin 1 tsp oregano 2 tbsp garlic powder 1 teaspoon salt ½ cup cilantro 1 avocado 4 radishes

STEP 2 To a small bowl, add the olive oil and lime juice and whisk to combine. To another small bowl, mix all of the dry spices and salt. STEP 3 Heat your grill to high, or turn your oven to 425° F. Brush each side of the cauliflower steaks with the olive oil and lime. Then, sprinkle the spices and salt onto the cauliflower steaks. STEP 4 Place the steaks onto the hot grill or into the preheated oven. As the cauliflower cooks, continue to baste the tops with the olive oil-lime mixture and then season with the spices. STEP 5 Place a 1-pound portion of wild-caught salmon onto the grill and cook until done in the center, flipping once during the cooking process. STEP 6 Cover the grill allow salmon and cauliflower to cook for approximately 10 minutes. Remember to turn them halfway through cooking.

RECIPES

Serves 4-6

STEP 1 After cleaning cauliflower, place on large cutting board, with the stem side down. Using a large, knife, cut the cauliflower lengthwise into 3-inch thick “steaks.”

DINNER

Cauliflower “Steak” with Crispy Salmon

STEP 7 While food is cooking, slice the radish thinly and place into small bowl. To the bowl, add the chopped cilantro, and peel and dice one avocado. Season with salt to taste. Stir this mixture to combine. STEP 8 To garnish, place a spoonful of the radish-avocado dip on top of cauliflower steak and serve with salmon on the side. AmyMyersMD.com

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DINNER

Zucchini, romaine and cauliflower are full of minerals and prebiotic fibers. The basil contains healthy omega 3 fats, and the bacon contains monounsaturated fat — the heart-healthy kind that also happens to be good for the gut. The avocado also provides healthy fat while creating a creamy texture for the pasta. This pasta is filling but not carb-heavy so it won’t make you sleepy or weigh you down.

RECIPES

Summer Pasta Salad

AmyMyersMD.com

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1 large zucchini, spiralized 1 lb bacon (organic, no added sugar) 2 avocados, diced 1 cup romaine lettuce, shredded ½ cup green olives (omit if on the SIBO or Candida protocols) ¼ cup fresh basil, chopped finely 2 cups cauliflower, raw and “riced” in food processor 3 tbsp olive oil Salt and pepper to taste

AmyMyersMD.com

STEP 1 Spiralize zucchini or purchase it already in noodle form. STEP 2 Preheat large skillet over medium high heat and add bacon to pan. Cook bacon until tender and then allow to cool and crumble by hand. STEP 3 Shred romaine lettuce and chop basil finely. Place 1 small head of cauliflower in a high speed blender or food processor and process until it forms a fine “riced” texture. STEP 4 Add all ingredients to large bowl and toss until well combined.

RECIPES

Serves 4

DINNER

Summer Pasta Salad

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DINNER

The carbohydrates in this recipe come mostly from mango and pineapple, which are full of prebiotic fibers, plus naturallyoccurring enzymes for digestion. Pineapple is an especially rich source of bromelain, an enzyme that helps break down proteins. The onion and radish are full of sulfur for detoxification, and the avocado contains healthy monounsaturated fats which are anti-inflammatory.

RECIPES

Chicken and Pineapple Salsa-Stuffed Avocados

AmyMyersMD.com

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1 lb leftover shredded chicken ½ cup red onion, diced 4 radishes, diced 4 avocados, cut in half with pit removed 1 cup mango, diced 1 cup pineapple, diced ¼ cup fresh cilantro leaves, chopped finely 1 tbsp lime juice Pinch salt

AmyMyersMD.com

STEP 1 Dice red onion, mango, cilantro, pineapple, and radishes. Add to medium bowl with juice of one lime and a dash of salt. STEP 2 Add shredded cooked chicken to bowl and toss to combine. STEP 3 Halve the avocados and remove pits. Spoon a large scoop of the chicken-salsa mixture into each avocado half. Serve immediately.

RECIPES

Serves 4

DINNER

Chicken and Pineapple Salsa-Stuffed Avocados

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