The Healthy Gut Cookbook电子书

the healthy gut cookbook

MARGUERITE PATTEN OBE & JEANNETTE EWIN PH.D.

contents

introduction

one marguerite patten’s personal story

two the healthy gut

how the gut controls your health

STRUCTURE OF THE GUT

absorption and malabsorption

love your liver!

three maintaining a healthy gut

the pleasure of eating

water – the foundation of life

The golden rules of eating

GETTING ENOUGH WATER

fibre – a rough guide

food and cancer

probiotics

food combining

the BRAT diet: bananas, rice, apples and toast

THE BRAT PRINCIPLES

what not to eat and drink

lifestyle and the gut

the ageing gut

food allergies, intolerances and sensitivities

FOOD ALLERGIES

FOOD INTOLERANCES

FOOD SENSITIVITIES

Foods most frequently linked with food allergies and intolerances are:

four good foods for a healthy gut

A ‘serving’ of fruits or vegetables is as follows:

healthy gut foods

ALLIUM (GARLIC, ONION, SHALLOTS, LEEKS)

ALLSPICE

ALMOND OIL

ALMONDS

APPLES

APRICOTS (DRIED)

ARTICHOKES (GLOBE)

AVOCADOS

BANANAS

BARLEY

BASIL

BEETROOT

BERRIES (GENERAL) AND RED GRAPES

BILBERRIES

BLACK PEPPER

BLACKCURRANTS

BLUEBERRIES

BRAN

BROCCOLI

BUCKWHEAT

CABBAGE

CAMOMILE

CARAWAY

CARDAMOM

CARROTS

CELERY

CHEDDAR CHEESE

CHERRIES

CHERVIL

CHICORY

CHILLI PEPPERS

CHIVES

CINNAMON

CITRUS FRUIT (INCLUDING LEMONS, ORANGES, GRAPEFRUIT AND LIMES)

COFFEE

CORIANDER SEEDS

CRANBERRIES

CUMIN

DANDELION GREENS

DATES

DILL

DRIED FRUIT (GENERAL)

FENNEL

FIGS

FISH

GARLIC (SEE ALSO ‘ALLIUM’)

GINGER

GRAPES

HONEY

HORSERADISH

KALE

KIWI FRUIT

LENTILS

LIVER

MELONS

MILLET

MINT (ALSO PEPPERMINT)

NUTS (ALMONDS, BRAZIL NUTS, PINE KERNELS, WALNUTS AND EDIBLE SEEDS)

NUTMEG

OATS AND OAT BRAN

OLIVES AND EXTRA VIRGIN OLIVE OIL

ONIONS (SEE ‘ALLIUM’)

OREGANO

PARSLEY

PEARS

PINEAPPLE

RASPBERRIES

RICE

ROSEMARY

RYE

SAFFRON

SAGE

SAUERKRAUT

STAR ANISE

TARRAGON

TEA (BLACK, GREEN, OOLONG AND PEKOE)

THYME

TOAST

TURMERIC

WATERCRESS

WHEAT AND OTHER GRAINS (GENERAL)

YAMS AND SWEET POTATOES

YOGHURT

Healthy gut foods

five when things go wrong

what is making you ill?

WARNING!

coeliac disease (malabsorption syndrome, sprue)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

colitis

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

constipation

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

crohn’s disease (regional ileitis)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

diarrhoea

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

athlete’s diarrhoea

diverticulitis

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

flatulence

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

gallstones

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

gastric ulcers (peptic ulcers, duodenal ulcers)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

gastritis

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

gastroenteritis

USEFUL RECIPES

halitosis (bad breath)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

heartburn/indigestion (gastro-oesophageal reflux)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

hiatus hernia

HEALING FOODS

FOODS TO AVOID

DID YOU KNOW?

inflammatory bowel disease (IBD)

irritable bowel syndrome (IBS, spastic colon)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

mouth ulcers (apthous ulcers)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

nausea

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

ulcerative colitis (UC)

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES (WHEN THINGS ARE SETTLED)

DID YOU KNOW?

vomiting

HEALING FOODS

FOODS TO AVOID

USEFUL RECIPES

DID YOU KNOW?

WHEN YOU ARE ILL

six marguerite patten’s healthy gut recipes

cooking for invalids

cooking in foil

buying and using ingredients

FISH, MEAT AND POULTRY

FRUIT AND VEGETABLES

FRUIT DRINKS

HERBS

SPICES

OILS

grains

BARLEY

BUCKWHEAT

MAIZE

MILLET

OATS

Porridge

Muesli

RICE

RYE

WHEAT

GLUTEN CONTENT

Milk

following the recipes

MEASUREMENTS

INGREDIENTS

TEMPERATURE

starters

liver pâté SERVES 2–3

hummus SERVES 4–6

stuffed pears SERVES 4

waldorf salad SERVES 4

soups

chicken stock

beef stock

fish stock

vegetable stock

beetroot (beet) soup SERVES 4

celery soup SERVES 4–5

cheese soup SERVES 4

courgette (zucchini) and mint soup SERVES 4

chicken and almond soup SERVES 4–5

fruit soups

mango soup SERVES 4

Apple Soup

Banana Soup

Peach or Nectarine Soup

Pear Soup

lentil soup SERVES 4

oatmeal and watercress soup SERVES 4–6

salmon broth SERVES 4

fish dishes

potted salmon SERVES 4 as a light dish

moroccan fish with dates SERVES 4–6

roast fish with herb sauce SERVES 4

salmon with grapes SERVES 4

scottish herrings SERVES 4

trout with walnuts and ginger wine SERVES 4

meat, poultry and game

beef with pineapple and ginger SERVES 4–6

lamb with barley and caper sauce SERVES 4

lamb with pears and pine nuts SERVES 4

liver with prunes and herbs SERVES 4

honey and ginger chicken SERVES 4–5

chicken pockets SERVES 4–5

SUGGESTED STUFFINGS:

cooking duck

duck with blackcurrant sauce SERVES 4

tajine of quail SERVES 4–6

adding interest to vegetables

cabbages and greens

cauliflower and broccoli

carrots

spiced coleslaw SERVES 4

roast garlic SERVES 4

lime and mint lentil loaf SERVES 4–6

savoury accompaniments

onion marmalade MAKES ABOUT 565g (1¼lb)

salsas

beetroot (beet) and apple salsa SERVES 4

buckwheat and fruit salsa SERVES 4–5

spiced vegetable salsa SERVES 4–6

savoury sauces

hot watercress sauce SERVES 4

lime mint sauce

pesto SERVES 4–8

aiöli SERVES 6

mayonnaise SERVES 4–6

tofu mayonnaise SERVES 4

vinaigrette dressing SERVES 4–6

yoghurt dressing SERVES 4

pasta and rice dishes

penne with stir-fry vegetables SERVES 4

lamb pilaf SERVES 4–6

vegetable and nut risotto SERVES 4

light dishes

oeufs à la tripe SERVES 4

eggy bread SERVES 1

pipérade SERVES 3–4

omelettes SERVES 1

FLAVOURING PLAIN OMELETTES

soufflé omelettes SERVES 1

FILLINGS FOR SWEET SOUFFLÉ OMELETTES

a slice of toast

EASY TOPPINGS FOR TOAST

desserts

yoghurt lemon syllabub SERVES 4

cranachan SERVES 4–6

ice cream SERVES 6–8

melon and citrus sorbet SERVES 4–6

empress rice SERVES 4–6

rice pudding SERVES 4

rice soufflé pudding SERVES 4–5

banana and pear crumble SERVES 4–5

pineapple and apple crisp SERVES 4–6

welsh eve’s pudding SERVES 4–6

baked apples SERVES 4

FILLINGS FOR BAKED APPLES

baked bananas

sweet accompaniments

fruit

fruit coulis SERVES 4

baking

USING DIFFERENT KINDS OF FLOUR

scones MAKES FROM 8 (see stage 3)

SWEET SCONES

SAVOURY SCONES

apple muffins MAKES ABOUT 8–10

gingernut biscuits MAKES 16–18

apricot triangles MAKES 8–10

flapjacks MAKES ABOUT 12

date rascals MAKES ABOUT 24 CAKES

ginger carrot cake MAKES A 20CM (8 INCH) CAKE

smoothies

TO MAKE SMOOTHIES:

SUGGESTED SMOOTHIE COMBINATIONS

refreshing drinks

appendix one

good food hygiene

the danger foods

Rules for safe food at home

appendix two

medication and your gut

medications that commonly cause gut symptoms

NON-STEROIDAL MEDICATION

ANTIBIOTICS

ANTI-CANCER DRUGS

ANTACIDS

LAXATIVES

LIPID-LOWERING DRUGS

seeking help from a pharmacist

prescription drugs from your doctor

Safety rules for taking medication

glossary

helpful addresses and websites

further reading

index

copyright

about the publisher