Lentil Soup - to try

 

LENTIL SOUP

Lots of requests for this recipe, it’s delicious

•1/2-lb rinsed lentils
•1/2-cup chopped onions
•1-carrot chopped
•1-celery stalk chopped
•1-medium red potato diced (opt)
•4-garlic cloves chopped
•1-quart of chicken or vegetable stock
•1-cup water
•1-tsp salt
•Extra virgin olive oil

In a large pot heat 1/4 cup of olive oil.  When it is shimmering add the onions, carrots, celery, garlic, potatoes and sauté for about 5 minutes.

Add the stock, water and bring to a boil, lower to a low simmer stir in the lentils cover the pot cook for 10 minutes

Remove the lid, stir, and cook uncovered until the lentils are done. Make sure this is still on a low heat.

After 20 minutes check to see if the lentils are tender they do cook quickly about 20-30 minutes

Add salt to taste.

The longer you let this sit the thicker it will get. You can add more stock or water if reheating. I like it thick.

❤️Daniel Mancini on Instagram

Top Prebiotic Foods

 

Prebiotics are mainly found in plant-based foods, particularly those rich in dietary fibers like inulin, pectin, and resistant starches: 

Vegetables & Roots: Chicory root, asparagus, Savoy cabbage, jicama, dandelion greens, konjac root
Alliums: Garlic, onions, shallots, leeks
Fruits: Apples, berries
Grains & Seeds: Oats, flaxseeds, chia seeds, almonds
Legumes: Chickpeas, lentils, black beans, kidney beans, green peas
Fermented Dairy: Yogurt, kefir
Other: Cocoa/dark chocolate, seaweed

BLE Guidelines

BREAKFAST

1 Protein

1 Grain

1 Fruit

LUNCH

1 Protein

6oz vegetables 

1 Fruit

1 Fat

DINNER

1 Protein

14oz vegetables 

1 Fat

The 2Ooz daily vegetables can be split evenly to 10oz for lunch and 10oz for dinner

Protein Counts

Aim for 50 g or less per day:

 

Chicken breast, 3 oz: 27g
Salmon fillet, 3 oz: 22.5g
Beef (top round or lean ground), 3 oz: 24g - 26g
Salmon fillet: 22.5g

A2 yogurt, 1 cup - 9g 
Coconut yogurt, 3/4 cup: 1 gm
Large egg: 6g

Cooked lentils: 4.5 g per 1/4 cup
Cooked black beans: 3.5g per 1/4 cup
Quinoa: 4g per 1/2 cup

Foods to Eat After a Gut Infection

 

Step 1 - Feed Your Gut Bacteria

Apples, cooked

Asparagus, cooked

Beans: Black, Lentils, Chickpeas, Kidney, Cannellini

Garlic, cooked

Oats

Onions, cooked

Seeds: Chia, Hemp, Ground Flaxseed

Sweet Potatoes, cooked

Step 2 - Restore Your Gut Bacteria

Greek Yogurt (histamine)

Kefir (histamine)

Step 3 - Ensure Gut Bacteria Survival

Almonds

Avocado (histamine liberator)

Chia

Extra Virgin Olive Oil

Flaxseed, ground

Hemp Seeds

Salmon

Trout

Step 4 - Provide Antioxidant Protectors

Apples, cooked

Berries, Frozen

Cherries, Frozen

Kiwi (histamine liberator)

Pomegranate

Step 5 - Add Gut Barrier Healing

Coffee

Ginger, fresh

Green Tea (histamine liberator)

Hot Cacao (histamine liberator)

Turmeric, fresh

From The Stomach Doc on Instagram

Baked White Sweet Potatoes *****

 

• White Sweet Potatoes
• Avocado Oil
• Sea Salt

• Preheat the oven to 400°F.
• Line a rimmed baking sheet with parchment paper, and spray with avocado oil.
• Scrub, then dry the sweet potatoes. Cut in half horizontally.
• Spray sweet potatoes with avocado oil.  Sprinkle with sea salt.
• Place sweet potatoes cut-side down on the prepared baking sheet. Roast in the pre-heated oven for about 40 minutes, until tender.

https://lillieeatsandtells.com/baked-white-sweet-potato/#wprm-recipe-container-19748

Soft Granola

 Very good.  I baked it in the air fryer oven for three increments of four minutes, rather than two, since that oven consistently cooks slower than other ovens..  I think I overcooked it, and will try it with two increments next time.

• 1/3 cup ghee
• 6 Tbsp honey
• 1 tsp hemp hearts
• 1 tsp vanilla extract
• 1 tsp sea salt
• 2 cups rolled oats
• 1/2 cup sprouted pumpkin, sunflower, and watermelon seeds

1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and spray with avocado oil.

2. Melt together ghee and honey, and then stir in remaining ingredients. Mix well.

3. Spread granola evenly on parchment paper and bake in preheated oven for 4 minutes.

4. Take out and stir, then spread back out. Bake for an additional 4 minutes.

5. Remove pan from oven. Without stirring, let it rest for at least an hour to cool. Store in an airtight container for a few weeks.

Adapted from: 

https://thecookstreat.com/soft-and-chewy-granola-honey-sweetened/