THE GUT FRIENDLY COOKBOOK - Louise Digby Nutrition€¦ · HEALTHY PATE 7 BOK CHOY OMELETTE 8 ... 1...

THE

GUT FRIENDLY COOKBOOK

A LOW FODMAP RECIPE BOOK

LOUISE DIGBY

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CONTENTS PAGE

ABOUT THE AUTHOR 3

STRAWBERRY & MACA SMOOTHIE 4

QUINOA & OAT BARS 5

LAMB TAGINE 6

HEALTHY PATE 7

BOK CHOY OMELETTE 8

PROTEIN PANCAKES 9

BUTTERNUT SQUASH & QUINOA SALAD 10

EGGS ROYALE 11

THAI SOUP 12

COCONUT CHOCO MOUSSE 13

LOUISEDIGBYNUTIRITON.COM THE GUT HEALING COOKBOOK

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ABOUT THE AUTHOR

Louise is a registered nutritional therapist and works on a 1-2-1 basis with people who digestive health concerns like IBS, and want to improve their quality life and achieve their health goals. Louise helps her clients to make dietary changes that are targeted at supporting underlying imbalances. She is also a life coach and uses these skills to help you break bad habits and overcome barriers like emotional eating. Louise is passionate about supporting people who want to improve their health and feel great. She loves her work and finds it incredibly rewarding seeing people who are desperate for help and fed-up become full of energy, happy and in-control! She chose to study nutrition because she wholeheartedly believes that food is the key to living a long and healthful life. It’s true that food is fuel and our bodies are similar to cars; put the wrong fuel in and you'll soon have problems. Louise specialised in digestive health due to her particular experience and expertise with these types of conditions. Louise’s approach is to work with you as a person, rather than just the diagnosed (or undiagnosed) condition, as you are unique with individual needs.

To find out more about Louise’s work and how you can book an appointment with her, visit www.louisedigbynutrition.com.


http://www.louisedigbynutrition.com/

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STRAWBERRY & MACA SMOOTHIE

This creamy smoothie contains something that most smoothies lack; protein! The presence of protein helps to balance blood sugar levels, preventing energy crashes and sweet cravings. Balanced blood sugar levels support stress hormones and this is important for good gut transit. Maca is a powerful root that is great for those who have ongoing stress. It nourishes the adrenals, the glands that make stress hormones, improving one’s ability to cope with stress. Most people I see with digestive issues have imbalanced blood sugar and stress hormones. SERVES 2 200g strawberries 60g flaked almonds 400ml almond milk 50g gluten-free oats 1-2 tsp maca powder 1 tbsp cacao powder ½ tsp cinnamon

Place all ingredients into a blender and blend until creamy. Serve immediately. Add a tbsp of lime juice to preserve for an extra day.


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QUINOA & ALMOND BARS These bars are really simple to make and are great snack or quick breakfast. They support the balancing of blood sugar, as they are rich in protein. Protein is also needed for healing the gut lining. MAKES 10-12 2 Bananas (Pureed - 1 cup) 2 cups Puffed Quinoa 1 cup Rolled Oats ½ cup whole raw Almonds 1 teaspoon Cinnamon ½ teaspoon Nutmeg ½ teaspoon Salt 2 tablespoons Pure Maple Syrup melted Vegan Chocolate Chips (optional) melted Coconut Butter (optional)

Preheat oven to 180°C. In a large bowl, mix together all ingredients with a spoon. Spread mixture on a baking sheet lined with parchment paper. Using your hands, form a rectangular that is roughly 1 inch high. Bake in oven for 20 minutes until golden. Remove from oven. Once cooled, cut into 10 bars using a sharp kitchen knife. Store in airtight container in fridge for up to 5 days.


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LAMB TAGINE

Slow cooked lamb is easy to digest and is also rich in a zinc; a mineral needed for healing the gut lining. Turmeric is potently anti-inflammatory and has been shown to be useful reducing inflammation within the digestive tract. The preparation of this delicious and warming meal is easy! SERVES 4 1 tbsp coconut oil 1 celery stick, chopped 1 carrot, chopped ½ tsp ground cumin 1 tsp ground ginger ½ tsp turmeric ½ tsp cinnamon 500g boneless leg of lamb, chopped 125g pitted black olives Handful almond flakes 500ml chicken or beef stock

Preheat the oven to 150°C, gas mark 2. Heat the coconut oil in a large lidded casserole dish and sauté the celery and carrot and spices for 1-2 minutes. Add the lamb and stir until lightly browned. Add in the remaining ingredients. Bring to the boil. Place the lid on the casserole dish move to the oven for 2 hours or until lamb is tender. Serve with brown rice, quinoa or salad.


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HEALTHY PATÉ Paté is usually thought of as an unhealthy treat, however this recipe is packed full of nutrients needed for healing the gut lining. Chicken livers are a great source of a variety of vitamins and minerals and are also a good source of protein, which supports detoxification and the balancing of blood sugar levels, and iron, needed for healthy oxygen transport around the body. This makes a great snack or breakfast. SERVES 4 2 tbsp organic butter 1 tbsp olive oil 1 red pepper, chopped 4 chestnut mushrooms, chopped 250g organic chicken livers 2 tbsp white wine 1 tsp tamari soy sauce 2 tsp fresh thyme, chopped 2 tsp fresh parsley, chopped Freshly ground black pepper and pinch of sea salt to taste.

Sauté the pepper and mushrooms for 3–4 minutes in the oil and butter, until lightly brown. Add the chicken livers, white wine, tamari soy sauce and herbs. Cook the chicken livers for about 5 minutes. Place mixture into the food processor and blend till smooth. Season to taste.


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BOK CHOY OMELETTE

An omelette is a quick and easy lunch or dinner, and is therefore great when you’re feeling rubbish. The eggs make it high in protein, which leads to a sustained release of energy and, therefore, supports stress hormone balance. Eggs also provide a spectrum of nutrients needed for supporting gut healing. Bok choy is rich in fibre, also needed for blood sugar balance, but also needed feeding our gut bacteria to keep them healthy and balanced. SERVES 2 ½ bok choy, sliced 3 mushrooms, sliced 1 tbsp coconut oil Sea salt and freshly ground black pepper 4 large organic eggs 100g strong cheddar, grated 1 tbsp chopped mint leaves

Cook bok choy in a pan of boiling water for 2 minutes. Drain and then refresh in cold water. Heat the oil in a small frying pan over a low heat. Add the mushrooms and season. Fry over a low heat for 5 minutes until softened. Whisk the eggs until well combined then season to taste. Increase the heat to medium and pour in the beaten eggs. Sprinkle over the grated cheese, mint, and bok choy. Cook for 3-5 minutes. You can place under the grill to brown the top if desired. Split the omelette between two plates and serve with salad.


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PROTEIN PANCAKES

This high protein breakfast will set you up well for the day, and keep you going until lunch. As we know by now, protein supports balanced blood sugar levels, and therefore balanced stress hormones. Protein is also needed for the healing of the gut lining. SERVES 1 2-3 tsp coconut oil 2 eggs 1 medium banana 1/2 scoop of protein powder (optional) ½ tsp vanilla essence or cinnamon

Using a stick blender blend the eggs, banana and vanilla or cinnamon, until smooth. Stir in the protein powder until fully combined. Heat 1 tsp coconut oil in a small flat pan, on a medium heat. Add enough mixture to cover the bottom of the pan. Allow to cook for 2-3 minutes until the edges start to lift or brown. Use a fish slice to flip and cook for another 1-2 minutes. Repeat until batter is used up. Serve with strawberries and lactose-free plain yoghurt or coconut yoghurt or nut butter. My favourite combination is blueberries and almond butter!


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BUTTERNUT SQUASH & QUINOA SALAD

This delicious, warm salad provides soluble fibre and protein, vital for balancing blood sugar, therefore, balanced stress hormones. The bitterness of rocket stimulate the digestive juices to help you digest this meal more thoroughly, and generally supports the digestive process. SERVES 4 Dressing 5 tbsp olive oil 1 tbsp Dijon mustard 1 tbsp maple syrup 3 tbsp lime juice ----------------------------------------------------- 1 tbsp coconut oil ½ a butternut squash, peeled and cut into cubes 2 large handfuls of rocket 200g green beans 100g feta, chopped into cubes 300g quinoa 1 nori sheet, crumbled 2 tbsp chopped fresh mint to serve 4 tbsp pumpkins seeds to serve

Mix the dressing ingredients together thoroughly and put to one side. Heat the oven to 200°C/400°F, gas mark 6. Place the baking tray in the oven for a few minutes, with the coconut oil, to melt. Place the butternut squash on the baking tray and bake in the oven for 15 minutes. Remove the tray from the oven, turn the butternut squash and then stir in the green beans. Return to the oven for 15 minutes. Meanwhile prepare the quinoa by boiling in water for 25 minutes. Drain well and set aside. Combine all ingredients gently in a bowl. Sprinkle over the nori, fresh mint leaves and pumpkins seeds.


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EGGS ROYALE

This meal, which works great as either a breakfast, lunch or dinner, is high in protein and will keep you going for a good few hours. It's low in FODMAPs, which means it's also gluten free too. It's quick and easy to prepare, and is certainly a great option for livening up breakfast! SERVES 1 1 gluten-free muffin or roll, halved, or 1-2 slices of gluten free bread handful of spinach 2 eggs 4 pieces of smoked salmon 30ml of white wine vinegar 1 egg yolk 100g unsalted butter melted 1 tsps lemon juice 3 black peppercorns

Combine the vinegar and peppercorns in a small saucepan over low heat. Bring to a simmer until mixture reduces to 1 teaspoon. Remove from heat and strain through a fine sieve.

Place vinegar reduction and egg yolk in a heatproof bowl over a saucepan half-filled with simmering water. Use a balloon whisk to whisk, while very gradually adding the melted butter in a thin, steady stream. Whisk until thick and creamy. Remove from heat. Season to taste. Stir in the lemon juice. Cover with foil and set aside.

Add vinegar to a deep frying pan filled with water and bring to the boil over high heat. Reduce heat and bring to a gentle simmer. Crack 1 egg into a small cup. Use a large spoon to stir the water to create a whirlpool. Gently slide the egg into the water and poach. Use a slotted spoon to transfer to a plate. Cover loosely with aluminium foil to keep warm and repeat with the remaining egg.

Assemble GF bread, salmon, eggs and sauce on a plate and season with salt and ground pepper to taste. Serve immediately.


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THAI SOUP

This creamy, rich soup has wonderful flavours and a slight kick to it. It’s rich in carotenoids, vitamin C and zinc, which are needed for healing the gut lining. It’s really easy to prepare, so it’s great for days when you’re feeling under the weather, or just need something comforting and warming. SERVES 4 ¼ tsp cumin seeds, crushed ¼ tsp coriander seeds, crushed 600g butternut squash, peeled, deseeded and cut into chunks 1 tbsp coconut oil ¼ red chilli, deseeded 1cm piece fresh ginger, peeled ½ lemongrass stalk, finely chopped 400ml coconut milk 200ml vegetable stock 1 tsp stevia 1 tbsp tamari soy sauce 1 tbsp fresh lime juice 4 tbsp toasted pumpkin seeds to garnish

To make in a pan: Add all of the ingredients to a pan, minus the pumpkin seeds. Bring the pan to a boil and simmer for 20 minutes. Use a stick blender to puree the soup, or add the soup to a blender and blend until smooth. Serve and garnish with pumpkin seeds. To make in a soup maker: You will need to half the quantities to make in a soup maker. Add all of the ingredients, minus the pumpkin seeds, to the soup maker. Set to ‘smooth soup’ and wait until done. Check for lumps and give it an extra blend if needed. Serve immediately and garnish with pumpkin seeds.


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COCONUT CHOCO MOUSSE

This chocolate mousse is a good source of protein and monounsaturated fats. Both are important for blood sugar and hormone balance, which are commonly imbalanced with digestive issues. The tofu provides phyto-oestrogens, also important for hormone balancing. This mousse helps to satisfy sweet or chocolate cravings, in a healthy and delicious way. SERVES 6 200g 70% dark chocolate, broken into pieces 300g silken tofu 1 tbsp vanilla extract 50g cup desiccated coconut Handful of toasted coconut flakes to garnish

To melt the chocolate, place in a glass bowl and place the glass bowl over a pan of hot water. Keep the water on a low heat, until the chocolate has melted. Allow to cool slightly. Now place all of the ingredients in a food processor. Process until smooth. If making fewer servings, you may need to use your hands instead of the processor. Spoon into ramekins or small glasses and decorate with the toasted coconut flakes. Chill in the fridge until needed. This mousse also freezes into a delicious ice cream! Simply keep in the freezer and consume when ready.


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FURTHER INFORMATION You Have the Power To Improve Your Quality of Life! Louise’s mission is to help people like you regain your quality of life, through simple but effective dietary and lifestyle adjustment. The people that contact Louise are at varying stages; some are at the very beginning of their journey, whilst others have been battling on for years, and find themselves at a point where they feel like they’ve tried everything without success. Wherever you are in your journey, it’s never too soon or too late for you to explore nutritional therapy. Louise will work with you over a number of sessions to make gradual changes to your diet because small, gradual changes tend to form lifelong healthy habits. Louise takes a personalised approach, and any plan that you receive will be tailor-made to suit your unique needs. Louise sees people in her Essex and Suffolk clinics, and online via Skype, so get in touch wherever you are in the world! Find Out More If you would like to find out more about working with Louise or book a phone call with her, visit: www.louisedigbynutrition.com You can also reach Louise on 01787207807 or [email protected].





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THE GUT FRIENDLY COOKBOOK - Louise Digby Nutrition€¦ · HEALTHY PATE 7 BOK CHOY OMELETTE 8 ... 1...

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