GI Flora Balance Program: Healthy Recipes · Sprinkle with Parmesan cheese and parsley before serving. Tomato Basil Soup (Vegetarian) Extra-virgin olive oil (for cooking) 1 large

The following recipes are healthy options you may consider while you are completing the GI Flora Balance Program.

Avoid ingredients to which you may have sensitivities.

GI Flora Balance Program: Healthy Recipes

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Hea lth Care Professio

nalsSoups

Bone BrothBased on a recipe from “Nourishing Broth,” by Sally Fallon Morell and Dr. Kaayla T. Daniel

� 3-4 pound free-range, organic whole chicken

� Vegetable scraps, including but not limited to:

� 2 or 3 carrots, chopped

� 2 or 3 celery stalks, chopped

� 1 parsnip, chopped

� 1 onion, cut in quarters

� 1 whole garlic head, cut in half

� 1 or 2 bay leaves

� 1/3 cup apple cider vinegar

� 1 tablespoon peppercorns, in a tea bag or cheesecloth

� ½ tablespoon turmeric

� 1 bunch fresh parsley

� Other herbs to taste (optional)

� Sea salt to taste

To a crockpot, add all ingredients except parsley, other herbs, and sea salt. Cover with filtered or spring water. Cook for 6 to 8 hours on low, and then remove chicken meat from bones. Put the bones back into the broth. (You may break them first to release more of the marrow into the broth.) Continue to cook on low for 20 to 24 hours, stirring occasionally. During the final hour of cooking, add the parsley (to pull additional minerals from the bones), any other herbs you prefer, and sea salt. Using a strainer or cheesecloth, strain the liquid, and allow to cool. Pour broth into glass jars or containers for storage. Refrigerate for up to a week or store in the freezer.

Chicken Soup � 8 cups chicken stock

� 1 pound (approximately) chicken breast fillets

� ½ bunch shallots, finely sliced

� 2 tablespoons fresh ginger root, grated

� 2 teaspoons fish sauce (optional)

� ½ cup coriander leaves, roughly chopped

To a saucepan, add the stock and bring to a boil. Add the chicken breast fillets, shallots, ginger, and fish sauce. Simmer until chicken is cooked and tender. Remove chicken from the broth and allow to cool. Shred chicken and return to the broth to reheat. Add most of the chopped coriander, reserving some for garnish. Serve soup as is or over rice noodles.

All recipes are courtesy of MediHerb unless otherwise specified.


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nalsSoups

Mediterranean Vegetable Soup (Vegetarian) � 1 tablespoon extra-virgin olive oil

� 1 onion, diced

� 1 carrot, halved lengthwise and sliced

� 2 stalks celery, sliced

� 3 cloves garlic, crushed

� 2 cups vegetable stock

� 2 cups water

� 1½ cups ripe tomatoes, diced (canned acceptable)

In a heavy-based saucepan, heat the oil over medium heat. Add the onion, carrot, and celery. Saute until tender, about 5 minutes. Add the garlic, vegetable stock, water, tomatoes, basil, oregano, salt, pepper, and beans. Bring to a boil, reduce heat, and simmer for 10 minutes. Sprinkle with Parmesan cheese and parsley before serving.

Tomato Basil Soup (Vegetarian) � Extra-virgin olive oil (for cooking)

� 1 large onion, finely chopped

� 1-2 garlic cloves, crushed

� 1 red chili pepper, seeded and finely chopped (optional)

� 3 cups very ripe tomatoes, chopped

� 3 cups chicken or vegetable stock

� 1 tablespoon fresh lemon juice or white wine vinegar

� 2 tablespoons flat-leaf parsley, roughly chopped

� ½ cup fresh basil leaves, torn into large pieces

In a large saucepan, heat a small amount of extra-virgin olive oil. Add onion, garlic, and chili pepper. Cook, stirring, over low heat until onion is transparent. Add tomatoes and cook until they are pulpy. Add the stock and lemon juice/vinegar, and bring to a boil. Reduce heat, cover, and simmer for approximately 30 minutes. Remove from heat. Stir in the parsley and basil, reserving a little of the basil to sprinkle over the soup as a garnish before serving. The soup can be served as is or blended in a blender or food processor until smooth.

Variations

� Add 1 bell pepper, grilled or roasted and chopped, for a more exotic flavor.

� For a thicker soup, add 1-1½ cups of red lentils when adding the stock.

� For Tomato Rosemary Soup, replace the basil with fresh rosemary added during the last 10 minutes of cooking time. Garnish with chopped parsley before serving.

� 1 tablespoon fresh basil, chopped

� ½ teaspoon dried oregano

� Sea salt and freshly ground black pepper to taste

� 14 ounces (about 1½ cups) cannellini or white beans (canned acceptable)

� 1 tablespoon Parmesan cheese (optional)

� 1 tablespoon fresh parsley, chopped (optional)


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nalsSnacks

Guacamole (Vegetarian) � 2 medium avocados

� ½ medium lemon, juiced

� 1 clove garlic, crushed

� Freshly ground black pepper to taste

Place all ingredients in a food processor and blend until smooth. Guacamole is also easy to make by hand. Simply mash the avocado well with a fork and add other ingredients. Refrigerate until serving.

Tips

� Use guacamole as a spread, dip for vegetable sticks, or addition to a salad.

� Guacamole should not be made too long before eating or it can turn brown. To prevent this, spritz or sprinkle the surface of the guacamole with lemon juice.

Hummus (Vegetarian) � 8 ounces chickpeas, cooked (canned acceptable)

� 1 lemon, juiced

� 1 clove garlic, finely chopped or crushed

� 3 tablespoons water

� 2 tablespoons tahini

� 1 teaspoon ground cumin

� 2 pinches sea salt

� Freshly ground black pepper to taste

Blend the chickpeas to a fine puree. Add the lemon juice, garlic, water, tahini, cumin, salt, and a little pepper. Blend again. Refrigerate until serving.

Tips

� Hummus is often used as a dip or a sauce on kebabs.

� Hummus can also be used on steamed vegetables or as a salad dressing, dip, or spread.


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nalsSP Complete® Shakes

Original Standard Process Shake Recipe (Vegetarian)In a blender,† combine:

� 1 cup water (increase for desired consistency)

� 3-4 cubes ice, more for a thicker shake

� 1 tablespoon high-quality oil (e.g., flaxseed oil)

� 1-1½ cups of your favorite fresh or frozen fruit or vegetables (optional)

� 2 scoops SP Complete®/SP Complete® Dairy Free or 4 scoops SP Complete® Chocolate/SP Complete® Vanilla

Creamy Strawberry Shake (Vegetarian)Based on a recipe from “One Degree of Change: The Standard Process 21-Day Purification Program Cookbook,” by Georgia Nab, DC, MS, CNS

� 1 cup frozen strawberries

� 1/4 avocado

� 1 cup water (increase for desired consistency)

� 1 tablespoon flaxseed oil

� 1/8 teaspoon vanilla extract

� 3-4 cubes ice, more for a thicker shake

� 4 scoops SP Complete Vanilla

†SP Complete Chocolate and SP Complete Vanilla can simply be added to water and shaken (no need for a blender) or substituted for SP Complete, as detailed in the basic shake recipe.


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nalsSalad Dressings

Basic Vinaigrette Dressing (Vegetarian) � 2 parts extra-virgin olive oil or organic cold-pressed flaxseed oil

� 1 part cider vinegar

� Herbs, sea salt, freshly ground black pepper, and other spices to taste

In a bowl or shaker bottle, mix ingredients.

Tip: Modify the ratio depending on the salad ingredients. For example, you may want to increase the vinegar and make the dressing more acidic if your salad contains oily ingredients such as avocado, tuna, salmon, or sardines.

Garlic Yogurt Dressing (Vegetarian) � 1 cup good-quality plain yogurt

� 1-2 cloves garlic, crushed

� Fresh herbs, chopped (optional)

In a bowl or shaker bottle, mix ingredients. Let the dressing sit in the refrigerator for at least half an hour before serving.

Tips:

� Use this dressing on salads, steamed vegetables, meat, and fish.

� Use as a dip for raw vegetables.


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nalsSalads

Beet Carrot Salad (Vegetarian) � 1 tablespoon extra-virgin olive oil

� 1 clove garlic, crushed or finely chopped

� 1 lemon, zested

� 1 teaspoon ground cumin

� 1 teaspoon sweet paprika

� Freshly ground black pepper and sea salt to taste (optional)

� 2 cups carrots, diced or shredded

� 2 cups beet root, diced or shredded

� ½-¾ cup fresh coriander leaves, chopped

Dressing � 1 lemon, juiced

� ½ cup extra-virgin olive oil

In a heavy-based frying pan, heat oil. Add garlic, lemon zest, and spices other than coriander. Gently cook until fragrant. Add carrot and beet root. Cook, stirring, for a few minutes until well-coated in oil and spices. Remove from heat. Mix dressing ingredients. Toss salad with dressing and sprinkle with coriander just before serving. This salad can be served warm or cold.

Roast Vegetable Salad (Vegetarian) � Extra-virgin olive oil (for coating vegetables)


� 1 cup each diced beet root, carrots, and gold sweet potato

� Fresh rosemary and thyme to taste, chopped

� 1 cup baby spinach leaves

� 1 cup mixed greens

� ½ cup pine nuts or slivered almonds, toasted

Preheat oven to 375 F. Drizzle diced vegetables with a little extra-virgin olive oil, salt, and pepper. Toss to coat, and arrange in a single layer in a baking dish. Sprinkle with rosemary and thyme. Bake until cooked through and nicely browned. Do not overcook. Remove from oven and allow to cool. Toss with spinach, mixed greens, and nuts. Dress with a vinaigrette of extra-virgin olive oil and balsamic vinegar just prior to serving.

Variations

� Cut a bulb of garlic in half, brush the cut sides with oil, and bake with the diced vegetables. Once cooked and cooled, pop the garlic cloves out of their skins and mix into the salad.

� Crumble goat’s cheese or other strong cheese over the salad before serving.


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nalsSalads

Tahini Tomato Salad (Vegetarian) � 2 cups cherry tomatoes, halved

� 1 cup cucumber, diced

� 1 small onion, finely chopped

� 1-2 cloves garlic, crushed

� ½ cup parsley, chopped

� 1 cup fresh mint leaves, chopped

Dressing � ½ cup tahini

� ½ cup fresh lemon juice

� 1-2 tablespoons extra-virgin olive oil


Mix dressing ingredients. Depending on the thickness of the tahini, you may need to add a little water so that the dressing is not too thick. In a large bowl, combine salad ingredients and toss with the dressing. Refrigerate for 30-60 minutes prior to serving.


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nalsSalads

Thai-Style Coleslaw (Vegetarian) � 3 cups green cabbage, thinly sliced

� 1½ cups red cabbage, thinly sliced

� 2 red bell peppers, thinly sliced lengthwise

� 1 large carrot, cut julienne-style

� 3 shallots, thinly sliced

� ½ cup fresh coriander, chopped

Dressing � 2-3 cloves garlic, crushed

� 1½ tablespoons fresh ginger root, grated

� 3 tablespoons rice wine vinegar

� 3 tablespoons fresh lime juice

� 3 tablespoons extra-virgin olive oil

� 2½ tablespoons smooth peanut paste

� 1½ tablespoons reduced-salt soy sauce or tamari

� 1 teaspoon rice malt syrup

Whisk dressing ingredients together. In a large bowl, combine all other ingredients and toss with dressing just prior to serving.

Tomato Lentil Salad (Vegetarian) � ½ cup red cherry tomatoes, halved

� ½ cup yellow cherry tomatoes, halved

� ¾ cup cooked brown lentils, rinsed and cooled

� ½ cup flat-leaf parsley, chopped

� ½ cup coriander leaves, chopped

Dressing � 1 tablespoon fresh lemon juice


Mix all dressing ingredients. In a large bowl, combine all salad ingredients and toss with dressing just prior to serving.


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nalsSalads

Salmon Salad � About 3-4 cups mixed greens

� 6-12 ounces canned red salmon

� ½ avocado, sliced

� 3-4 spears asparagus, lightly steamed/microwaved and cut into thirds

� Handful of green beans, cut into chunks

� 1 tablespoon dressing (below)

� 1 orange, halved, to be squeezed over salad

Dressing to Mix In � 1 clove garlic, crushed

� ½ teaspoon extra-virgin olive or flaxseed oil

� ½ teaspoon balsamic vinegar

� ½ teaspoon Dijon mustard

Mix all dressing ingredients. In a large bowl, gently combine all other ingredients except orange. Mix in dressing. Squeeze the orange over the salad.

Macadamia Chicken Salad � 3 cups mixed greens

� 2 cups chicken (breast and thigh), roasted, cooled, and shredded

� 1½ cups red cherry tomatoes, halved

� ½ cup macadamia nuts, halved and lightly roasted

� 1 tablespoon coriander leaves, chopped

Dressing � 1 lime, juiced

� 2 teaspoons chives, chopped

� 1 tablespoon macadamia oil or extra-virgin olive oil

� 1 tablespoon plain yogurt

Mix all dressing ingredients. In a large bowl combine all salad ingredients and toss with dressing just prior to serving.


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nalsEntrees

Beef Stir-Fry � Extra-virgin olive oil for cooking

� ½ pound beef strips

� 1 large onion, sliced or cut into wedges


� 2 teaspoons fresh ginger root, grated or crushed

� 1 red chili pepper, seeded and finely chopped (optional)

� 1 large carrot, sliced diagonally and very thinly

� 2-3 tablespoons reduced-salt soy sauce

� 1 red bell pepper, cut into strips

� Green beans (approximately 20), cut into ½-inch pieces

� 1-2 bunches Chinese green vegetables such as bok choy, chopped or roughly shredded

Heat oil in a wok over a medium to high heat. Cook beef strips in 2 or 3 batches, stirring constantly. It will only take a few minutes for each batch. Set beef aside. Add a little more oil to the wok if necessary and cook the onion, garlic, ginger, and chili pepper. Cook and stir until browned, and then add the carrot. Add approximately 2-3 tablespoons of soy sauce and cook for a few minutes until most of the sauce evaporates. Add the bell pepper and green beans. Cook and stir until the beans are just beginning to soften. Return the meat to the wok and stir until heated through. Turn the heat off, add the Chinese greens, and stir. The existing heat in the wok will wilt the greens. If desired, add a little extra soy sauce when serving.

Chicken Lettuce Wraps � Chicken fillets (grilled or baked), chopped

� Large lettuce leaves

� ½ avocado, chopped

� 1 tomato, sliced

� 1 shallot, sliced

� 1 teaspoon Basic Vinaigrette (recipe in salad dressings section)

� Freshly ground black pepper

Place chicken in lettuce leaf and sprinkle with black pepper. Add avocado, tomato, shallots and vinaigrette dressing. Wrap together in lettuce leaf.


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nalsEntrees

Chickpea Patties (Vegetarian) � 2 cans chickpeas (15 ounces each)


� 1 medium onion, diced

� 2 teaspoons ground coriander

� 2 teaspoons ground cumin

� 2 tablespoons plain or gluten-free flour

� 1 red chili pepper, finely chopped (optional)

� 1 egg, beaten


� Extra-virgin olive oil for cooking

� 2 teaspoons fresh coriander leaves

Drain excess liquid from chickpeas and puree in a blender or food processor. Add garlic, onions, ground coriander, and cumin. Mix well. In a bowl, thoroughly mix pureed chickpeas with fresh coriander, egg, and flour. Add a little extra flour to the mixture if it is not firm enough. Refrigerate for 30 minutes. Remove from refrigerator and form into patties with floured hands. Coat a heavy-based pan with olive oil, heat the oil over medium heat, and cook patties for about 1-2 minutes on each side or until golden-brown. Garnish with fresh coriander leaves and serve with Garlic Yogurt Dressing (recipe in salad dressings section).


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nalsEntrees

Quinoa Tabbouleh With Lemon and Garlic Chicken

Chicken


� ½ lemon, juiced

� 1 clove garlic, minced

� Large pinch dried oregano

� Sea salt and freshly ground black pepper to taste

� 1 chicken breast or 2 chicken thighs, trimmed of fat

Preheat oven to 350 F. Line a baking tray with oven-safe parchment paper. To a large ceramic or glass bowl, add olive oil, lemon juice, garlic, and oregano. Season with salt and pepper, and stir to combine. Slice the chicken breasts into thin strips, and add to the marinade, ensuring the chicken is well-covered. Allow the chicken to marinate for at least 10 minutes (or prepare ahead of time and marinate for several hours or overnight). Spread the chicken pieces out on the baking tray. Drizzle with a small portion of the marinade and discard the remaining marinade. Bake for approximately 20 minutes, turning after 10 minutes. (Slice a portion of the chicken open to make sure the chicken is fully cooked.) Quinoa Tabbouleh

� ½ cup quinoa

� ¾ cup water

� 2 bunches fresh parsley

� ½ bunch fresh mint

� 1 garlic clove

Rinse the quinoa under cold running water. Place the rinsed quinoa in a saucepan. Boil the water, add to the quinoa, and stir. Bring to a boil over high heat, and then reduce heat to low and cover. Simmer until all the water is absorbed (about 8 minutes). Put aside to cool while you prepare the other ingredients. Use a food processor to chop the parsley, mint, and garlic into fine pieces. (Depending on the size of your food processor, you may need to do this in batches.) Chop the tomatoes, cucumber, and onion into larger pieces (using a knife rather than the food processor so the tomatoes don’t get mushy). To a large bowl, add all of the chopped ingredients along with the quinoa, olive oil, lemon zest, and lemon juice. Toss thoroughly.

Serve chicken with the tabbouleh on the side, or add the chicken to the tabbouleh as a salad. (Leftovers can be stored in the refrigerator a day or two, but drain any liquid before serving.)

� 2-3 whole tomatoes

� 1 cucumber

� 1/4 red onion

� 1 tablespoon olive oil

� 1 lemon, zested and juiced

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nalsEntrees

Vegetable Frittata � 2 cups carrots, roughly chopped

� 2 cups pumpkin, roughly chopped

� ½ cup parsley, chopped

� ½ cup dill, chopped

� 1 small onion, chopped


� Approximately 7 ounces feta cheese, crumbled

� ½ cup cheddar cheese, grated

� ½ cup Parmesan cheese, grated

� 8-10 medium-large eggs

� ½ cup milk

� Freshly ground black pepper Heat oven to 350 F. Steam carrots and pumpkin just until tender. Allow to cool slightly and then mix in a bowl with parsley, dill, onions, garlic, and cheeses. Season with a little black pepper. In a separate bowl lightly beat eggs and milk and add to the vegetable/cheese mix. Transfer to an oven-safe pie dish or cake pan, and bake for approximately 30 minutes.

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GI Flora Balance Program: Healthy Recipes · Sprinkle with Parmesan cheese and parsley before serving. Tomato Basil Soup (Vegetarian) Extra-virgin olive oil (for cooking) 1 large