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Recipes 2016-11-05T04:24:34+00:00

Whether you have heartburn, IBS, or a variety of other gut symptoms, these recipes can help ease your symptoms. Try our Fast Tract Diet™ recipes. All the recipes on this page are gut friendly because they are prepared without certain difficult-to-digest carbohydrate types. These carbohydrates can promote the overgrowth of gas producing bacteria in your gut, a condition known as Small Intestinal Bacterial Overgrowth (SIBO).

Recipes that limit difficult-to-digest carbohydrates can control SIBO and improve symptoms of acid reflux, IBS, inflammation, Crohn’s and celiac disease, diverticulitis, rosacea, leaky gut and other gut-related health conditions including asthma. Addressing SIBO with these recipes may also help prevent autoimmune reactions by controlling leaky gut.

To learn more about the science behind these recipes, read the Fast Tract Digestion book series.

Instead of bacon, how about pork bellies? (Serves 2-3)

Pork bellies image

Ingredients
  • 1 pound pork bellies, sliced
  • 1.5 tablespoons white miso
  • 1.5 teaspoons dextrose
  • ½ tablespoon sake (rice wine)
  • ½ teaspoon lemon juice
  • 10 fresh basal leaves, minced
  • 8 garlic cloves, peeled with ends removed
  • 2 pinches ground pepper, freshly ground

Prepare miso sauce by mixing miso, dextrose, rice wine, lemon juice. Set aside. Sauté pork bellies on medium high heat until cooked. Remove pork bellies and roast garlic cloves in the oil from the pork bellies on medium heat. Add cooked pork bellies back to the pan with roasted garlic. Pour the miso sauce over the pork bellies and mix.  Reduce heat to low and add minced basal leaves. Mix and remove from heat. Serve with an additional wedge of lemon.

Perfectly Cooked Sous Vide Barbecued Ribs — Serves 4

Ribs with sides resized

Ingredients
  • 3 pounds pork baby back ribs
  • Collard greens (recipe below)
  • Coleslaw (recipe below)
  • Rub — spice mix (recipe below)
  • Barbecue sauce (recipe below)

Rub Spice Mix

  • 2 teaspoons dark brown sugar
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 ½ tablespoons smoked paprika
  • 1 ½ teaspoons salt
  • 1 teaspoon black pepper

Add water to the sous vide and set the temperature to 175 degrees F. Mix rub spice mix ingredients together. Rub the mixture onto ribs. Insert each rack of ribs into a separate sous vide sealable bag and seal making sure all the air is removed. Place the bagged ribs in the sous vide making sure the water covers the bags and cook for 8 to 10 hours. Remove ribs, cut bag tops and place ribs in a bowl. Place the juice from the ribs in a large sauce pan and cook down to about 1/3 to volume on medium high heat.

Barbecue sauce

  • Juice from the ribs
  • ½ cup tomato sauce
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon white balsamic vinegar
  • 1 ½ tablespoon dextrose

Mix the reduced rib juice with the other ingredients and brush on ribs. Grill on medium high heat just to brown the outside. Serve with collard greens and coleslaw (recipes below).

Collard Greens — Serves 4

  • 6 cups collard greens, chopped
  • 4 tablespoons extra virgin olive oil
  • 2 cup chicken broth
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and pepper to taste

Sauté collard greens in olive oil on medium high heat with salt and pepper for 7 to 10 minutes. Reduce heat to medium and add chicken broth, garlic and onion powder and continue to cook for another 30 to 45 minutes.

Coleslaw — Serves 4

  • ½ head green cabbage, washed and finely chopped
  • 1 small carrot, shredded
  • ¼ cup mayonnaise
  • ¼ cup sour cream
  • 2 tablespoons white vinegar
  • 1 teaspoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 pinch salt and pepper
  • 1 teaspoon dextrose

Mix cabbage with shredded carrots in a large bowl. Combine the remaining ingredients in a separate bowl and blend until smooth. Pour this dressing over the cabbage and carrots and toss until evenly coated.

Chicken, Broccoli and Egg Salad – Serves 2

chicken, boccoli and egg salad resized

Ingredients
  • ¾ pound boneless chicken thigh
  • 2 eggs, hard boiled
  • 4 ounces broccoli
  • 6 leafs red leaf lettuce
  • 2 tablespoons olive oil
  • ¼ lemon, squeezed
  • 1 clove garlic, sliced
  • 2 pinches salt
  • 2 pinches pepper

Sprinkle chicken on both sides with salt and pepper. Sauté garlic in olive oil on medium high heat for 1 minute. Add chicken and cook for approximately 10 minutes turning occasionally. Squeeze lemon over chicken just before removing from heat. Cut chicken into one inch squares.
Hard boil eggs in water for 12 minutes and immerse in cold water. Microwave broccoli in dish with a small amount of water for 2 minutes. Chop up cooked broccoli. Peel eggs and cut into approximately eight pieces per egg.
Break up lettuce and toss in large salad bowel with egg, chicken and broccoli. Pour dressing (see recipe below) over salad and serve.

Dressing:

  • 6 tablespoons mayonnaise
  • 3 tablespoons light cream
  • 1½ teaspoon gluten-free soy sauce
  • 1 pinch salt
  • 1 pinch freshly ground pepper
  • ½ pinch dextrose

Mix all ingredients in a small bowl and use to dress salad.

Chicken Cesar Salad – Serves 2

chicken cesar resized

Ingredients
  • 2 small heads romaine lettuce
  • 8 strips chicken breast
  • ½ lime, squeezed
  • 1 tablespoon soy sauce
  • 1 pinch pepper
  • 2 tablespoons olive oil
  • 2 stems parsley leaves, chopped

Prepare marinade by combining lime juice, soy sauce and pepper. Cover chicken with marinade and refrigerate for 2-3 hours. Sauté marinated chicken with olive oil over medium high heat for 2 minutes on each side or until done.

Cesar Dressing

  • ½ cup olive oil
  • 2 tablespoons white balsamic vinegar
  • 4 anchovy fillets, minced
  • ¼ teaspoon garlic, grated
  • ½ cup Parmesan cheese, freshly grated
  • ¼ lemon, squeezed
  • 1 pinch fresh ground pepper
  • 1 pinch sea salt

Mix all ingredients in a bowl until creamy. Remove ends of lettuce heads, wash and slice down the middle the long way. Lay one opened head of lettuce on each plate. Place chicken strips over lettuce. Drizzle with dressing and sprinkle with chopped parsley.

Burgundy Chicken with Parsnips and Mushrooms – Serves 2

gut friendly burgundy chicken recipe

Ingredients
  • 1.2 pounds boneless chicken thigh
  • 1 parsnip, peeled and cut into one inch slices
  • ¼ medium sweet onion, quartered
  • 1 stem celery, cut in thirds
  • 6 cloves garlic, whole with skin removed
  • 2 tablespoons extra virgin olive oil
  • 1 cup red wine
  • 3 tablespoons balsamic vinegar
  • 1 ½ tablespoons gluten-free soy sauce
  • 1 tablespoon dextrose
  • 1 pinch salt
  • 2 pinches freshly ground pepper
  • 1 tablespoon heavy cream

Sauté parsnip, onion, celery, onion and garlic in olive oil on medium high heat for one minute. Add chicken pieces (uncut), salt and pepper and sauté on medium heat for 2 minutes on each side. Add wine, vinegar, soy sauce and dextrose. Bring to boil then remove from heat. Transfer to glass baking dish and bake covered at 325 degrees for 1 hour. Serve chicken and parsnip with sautéed cremini mushooms (recipe below) and topped with little heavy cream.

Cremini Mushrooms

  • 5 ounces cremini mushrooms, sliced
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 pinch salt
  • 1 pinch pepper

Sauté mushrooms in butter, olive oil, salt and pepper on high heat for one to two minutes. Serve with Burgundy chicken.

Ginger Pork with Broccoli Rabe and Sticky Rice – Serves 2

gut-friendly recipes ginger pork

Ingredients
  • 1 pound sliced pork belly
  • 2 tablespoon sake (rice cooking wine)
  • 2 tablespoon gluten-free tamari soy sauce
  • 1 tablespoon dextrose
  • 1 tablespoon ginger, grated
  • ½ teaspoon sesame seeds
  • 1 pinch pepper

Prepare ginger sauce by mixing sake, tamari soy sauce, dextrose, ginger and pepper in a small bawl. Set aside. Sauté pork belly over medium high heat without oil or butter (the meat has enough fat) approximately 2 – 3 minutes until almost cooked.  Add ginger and continue cooking until done.

Asian Sticky Rice — Serves 5, (Limit to 1/2 cup serving until symptoms are gone)

  • 1 cup Asian glutinous sticky rice (no substitutions)
  • 1 cup water

Prepare sticky rice in advance. Rinse rice with cold water three to four times or until water runs clear. Mix rice with water and soak for 10 minutes prior to cooking in a rice cooker. Turn on the rice cooker. Don’t open the lid for approximately 20  minutes. Let the rice sit for another 10 minutes. Fluff rice prior to serving.

Broccoli Rabe

  • ¾ pound broccoli rabe
  • 2 cloves garlic, sliced
  • 2 tablespoons olive oil
  • 3 tablespoon water

Cut off ends of stems, wash and spin dry. Sauté garlic in 2 tablespoons olive oil on medium high heat for approximately 2 minutes. Add broccoli rabe and sauté on medium high heat, stirring occasionally, for 3 minutes. Add water and reduce heat to medium. Continue sautéing until rabe is tender, approximately 2 – 3 minutes more. What are your favorite pork dishes?

Broiled Salmon, Salad and Sautéed Asparagus – Serves 2

Salmon resized

Ingredients
  • 1¼ pounds Salmon
  • 10 asparagus spears
  • 6 ounces butter lettuce and radicchio mix (or other mixed greens)
  • 3 Mini Heirloom tomatoes (or regular cherry tomatoes)
  • 1 small avocado
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 3 pinches salt
  • 3 pinches pepper

Set oven to high broil. Place butter on top of salmon and sprinkle with two pinches salt and pepper. Broil salmon on high in the middle of oven for about 20 to 25 minutes or until cooked.
Wash asparagus and remove ends. Sauté asparagus in 1 tablespoon olive oil with one pinch of salt and pepper on medium high heat until cooked el dente.
Remove pit from avocado and cut into one inch squares. Slice tomatoes into quarters. Mix greens, with avocado and tomatoes in medium bowl and toss with dressing (see below) and serve with salmon and asparagus spears.

Dijon Dill Salad Dressing

  • 4 tablespoons olive oil
  • 1 ½ tablespoons white balsamic vinegar
  • ½ tablespoon Dijon mustard
  • ½ teaspoon dextrose
  • 1 pinch of salt
  • 1 pinch of pepper
  • 2 pinches dried dill

Mix oil with vinegar and mustard. Add other ingredients and mix.

Miso Glazed Chilean Sea Bass – Serves 2

sea bass resized

Ingredients
  • 1.2 pounds Chilean Sea Bass (or other white fish)
  • 1.5 tablespoons white miso paste
  • 1.5 teaspoons dextrose
  • ½ tablespoon sake (rice wine)
  • ½ teaspoon lemon juice
  • 1 teaspoon finely sliced lemon peel

Preheat oven to 375 degrees. Cut sea bass in half. Remove skin with sharp knife. Mix miso, dextrose, sake, lemon juice and lemon peel together for glaze. Coat a broiling pan with olive oil and place fish on pan. Bake for approximately 12-15 minutes. Remove and coat with miso glaze. Broil on high for an additional 5 to 7 minutes to brown the miso glaze.

Sautéed Bok Choy

  • 2 stems of bok choy
  • 2 teaspoons oyster sauce.
  • 1.5 tablespoons olive oil

Slice each stem vertically into quarters. Remove ends and wash thoroughly. Sauté bok choy in olive over medium high heat for 3-4 minutes. Reduce heat, cover with oyster sauce and cook until tender.

Japanese Sticky Rice- Serves 5 (limit to 1/2 cup serving until symptoms gone)

  •  1 cup rice
  • 1 cup water
  • 2 teaspoons tobiko, flying fish eggs (optional)

Prepare short grain Asian sticky rice in advance. Rinse rice with cold water three to four times or until water runs clear. Mix rice with water and soak for 10 minutes prior to cooking in a *rice cooker. Turn on the rice cooker. Don’t open the lid for approximately 25 minutes. Let the rice sit for another 10 minutes. Fluff rice and top with tobiko prior to serving. *Check YouTube for pan cooking directions if you don’t have a rice cooker.

Note: Sticky rice is a gut friendly carb option but it does have 32 grams of net carbs. In general, less carbs are better for overall health. People with diabetes or other metabolic disorders in particular, should strictly limit their carb intake. The recommended serving size is 1/2 cup cooked rice.

Steak Tips with Sautéed Spinach and Butternut Squash – Serves 2

Steak tips recipe

Ingredients
  • 1.2 pounds NY strip steak
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons gluten-free tamari soy sauce
  • 2 teaspoons dextrose
  • 2 cloves garlic, minced
  • 1 pinch fresh ground pepper
  • 1 pinch sea salt

Mix vinegar, tamari soy sauce, dextrose and garlic for marinade. Cut steak into two to three inch squares. Cover steak tips with marinate and refrigerate for 6 to 8 hours. Grill steak tips on high heat until they reach desired doneness and serve with steamed squash and Sautéed spinach.

Sautéed Baby Spinach

  • 9 ounces fresh baby spinach
  • 2 cloves garlic, sliced
  • 3 tablespoons extra virgin olive oil
  • 2 pinches fresh ground pepper
  • 2 pinches sea salt

Sauté garlic in olive oil at medium high heat until tender. Add spinach and sauté until cooked al dente. Add pepper and salt.

Butternut Squash

  • 10 ounces butternut squash
  • 1.5 tablespoons butter
  • 1 tablespoon dextrose

Cut squash into 3 inch cubes removing skin and ends. Steam squash until tender, or about 20 minutes. Add butter and dextrose and mash.

Gut Friendly Turkey Dinner – Serves 6-8

turkey dinner

The holidays are a great time to get together with friends and family, take a break and, of course, eat. Sometimes we consume too much of the wrong kinds of foods and end up with heartburn, IBS or other symptoms of maldigestion. If you have read other articles on this site, you likely know all about SIBO (small intestinal bacterial overgrowth) and the cycle of inflammation and malaborption that can result in some pretty unpleasant symptoms and affect your overall health as well. You also know that certain difficult-to-digest carbohydrates are the trigger for symptoms. The trick is preparing meals that limit the types of carbs that have gut “fermentation potential” (learn more in the Fast Tract Digestion books) allowing healthy gut microbes out-compete the bad microbes that cause the unpleasant symptoms. Enjoy symptom free holidays and best wishes to your healthy gut.

Ingredients

Turkey

  • 14 pound turkey
  • 3 tablespoons olive oil
  • 2  teaspoons Bell’s seasoning mix
  • Two pinches salt
  • 1 teaspoon fresh ground pepper

Thaw turkey ahead of time in the refrigerator. Prepare stuffing (recipe below). Preheat oven to 350 degrees and remove all but bottom rack. Remove turkey neck and organs. Rinse turkey and pat dry. Stuff both ends of the turkey with jasmine rice stuffing. Tie legs and use toothpicks or thread to seal stuffing in the front end of turkey. Rub turkey with olive oil and season with Bell’s seasoning, salt and pepper.  Place stuffed turkey in a baking pan and bake for approximately 3 ½ – 4 hours or until meat thermometer indicates cooking is complete. While turkey is cooking chop and sauté the organ meats and set aside for the dressing. Simmer the turkey neck in two cups of water.
When fully cooked, remove turkey and let cool for 10 – 15 minutes on a pair of trivets. Move the turkey to a carving plate. Add the organ and neck meat, as well as the water used to cook the neck, to the drippings in the pan. Mix and place in a couple of tall glasses. Let stand or refrigerate long enough for the oil and water to separate. Spoon off and discard 1/2 of the oil if desired. Heat the dressing for a few minutes and serve with the meal. If desired for thicker dressing, add a small amount of potato starch. First mix starch with a small amount of cold water, then mix with dressing while stirring.

Jasmine Rice Stuffing

  • 2 cups jasmine rice (no substitutions)
  • 2 ½ cups water
  • 10 shiitake (or regular) mushrooms, finely chopped
  • 1 small sweet onion, finely chopped
  • 2 stems celery, finely chopped
  • 4 tablespoons butter
  • 2 tablespoons olive oil
  • 2 pinches salt
  • 2 pinches fresh ground pepper

Rinse rice three or four times in cold water until the water runs clear. Drain rice and place in rice cooker. Add the 2 ½ cups of water. Close lid and turn on cooker.  If you don’t have a rice cooker, follow the directions on the package for pan cooking.
In a large skillet, sauté all of the vegetables on medium high heat with olive oil, butter, salt and pepper. When tender, remove from heat. Add 5 cups of fresh steamed rice and mix.  Use mixture to stuff the turkey.

Asian Style Green Beans with Walnuts

  • 1 pound green beans
  • 1 tablespoon sesame seed oil
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 teaspoon white sesame seeds
  • ¼ cup walnuts
  • 2 teaspoons gluten-free tamari soy sauce
  • 1 pinches salt
  • 1 pinches fresh ground pepper

In a large skillet, sauté green beans on medium heat with sesame and olive oil and butter until tender. Add tamari soy sauce, salt, pepper and mix. Toss green beans with walnuts and sesame seeds.

Butternut Squash

  • 1 medium butternut squash
  • 2 tablespoons butter
  • 1 tablespoons dextrose or other low FP sweetener (optional)

Peel squash, remove seeds and cut into 2 inch cubes. Steam until tender. Remove from heat, add butter and dextrose and mash.

Brussels Sprouts

  • 1 pound Brussels sprouts
  • 2 cloves of garlic sliced
  • 3 tablespoons olive oil
  • 2 pinches salt and pepper

Remove ends and cut each bulb in half. Sauté garlic in olive oil, add Brussels sprouts and salt over medium high heat until tender.

Celery Root Mash

  • 2 medium celery root bulbs
  • 3 tablespoons butter
  • ½ cup heavy or light cream
  • 2 pinches salt

Peel celery root and cut into 2 inch cubes. Steam until tender (takes30  to 40 minutes). Remove from heat and combine with butter, cream and salt. Blend with electric mixer until creamy.

Cranberry sauce

canberry sauce

  • 3 cups cranberries
  • 1 cup water
  • ¼ cup white wine
  • 1 cup dextrose or other low FP sweetener

Rinse cranberries and combine in a sauce pan with water and wine. Bring to a boil, reduce heat and simmer until mixture is well cooked and the sauce thickens. Remove heat, add dextrose, mix and chill.
When ready to serve the meal, microwave any vegetables that have cooled, remove rice stuffing and carve the turkey. For more symptom-free low FP recipes check out the  Fast Tract Digestion book series.